Iodine: The Thyroid's Silent Maestro
Iodine, often overshadowed by its dietary counterparts, is a trace element with a profound impact on thyroid function. The thyroid gland relies on iodine to produce thyroid hormones, which regulate metabolism, energy production, and overall growth and development.
Why is Iodine Important?
Who Can Benefit from Iodine?
Selenium: The Antioxidant Guardian
Selenium, a trace mineral with antioxidant properties, is an essential player in defending our cells against oxidative stress. It also supports the proper functioning of the immune system and thyroid.
Why is Selenium Important?
Who Can Benefit from Selenium?
Potassium: The Electrolyte Balancer
Potassium, a major electrolyte, plays a pivotal role in maintaining fluid balance, supporting nerve impulses, and regulating muscle contractions, including the heart.
Why is Potassium Important?
Who Can Benefit from Potassium?
Copper: The Vital Micronutrient for Vibrancy
Copper, often associated with electrical wiring, is an essential trace mineral that goes beyond its industrial use. It is crucial for the formation of red blood cells, collagen production, and overall immune function.
Why is Copper Important?
Who Can Benefit from Copper?
Manganese: The Bone and Cartilage Ally
Manganese, a trace element, often takes a backseat in nutritional discussions, but its role in bone formation, cartilage development, and antioxidant defense is far from insignificant.
Why is Manganese Important?
Who Can Benefit from Manganese?
As we navigate the complexities of modern life, ensuring a balanced intake of these essential minerals becomes paramount. From the antioxidant support from selenium to the intricate functions orchestrated by manganese, copper, potassium, and iodine, each mineral contributes to the symphony of our health.
While a well-rounded diet is the cornerstone of meeting these mineral needs, certain individuals, due to age, lifestyle, or dietary choices, may benefit from supplementation. Here are some recommendations for high-quality essential minerals.
Copper (glycinate) by Pure Encapsulations: Pure Encapsulations Copper (Glycinate), a dietary supplement designed to support your overall well-being. This essential mineral plays a pivotal role in activating enzymes crucial for energy metabolism, contributing to a natural and sustained energy boost. Not only does copper aid in the absorption of iron, vital for formulating hemoglobin and red blood cells, but it also acts as the cornerstone in lysyl oxidase, an enzyme responsible for weaving together collagen and elastin, promoting skin and connective tissue health. Additionally, copper participates in protein metabolism, RNA production, and the synthesis of phospholipids essential for myelin sheath formation. As an essential trace mineral, Pure Encapsulations Copper (Glycinate) seamlessly integrates into your daily routine, promoting energy metabolism and supporting a myriad of physiological processes. With the added assurance of being gluten-free, GMO-free, soy-free, dairy-free, and suitable for vegetarians and vegans, this supplement is a comprehensive choice for those seeking optimal health.
Manganese (aspartate/ citrate) by Pure Encapsulations: Discover the benefits of Pure Encapsulations Manganese (Aspartate/Citrate), a vital dietary supplement designed to support skeletal health and overall well-being. Acting as a trace mineral, manganese plays a crucial role in the activation and synthesis of enzymes and nutrients essential for maintaining healthy connective tissue and cellular integrity. This supplement serves as a catalyst for numerous enzymes, facilitating the utilization of biotin, thiamin, and ascorbic acid. Moreover, manganese contributes to the synthesis of fatty acids and cholesterol, playing a pivotal role in the production of proteins, carbohydrates, and fats. Recognized as a necessity for normal skeletal development, Pure Encapsulations Manganese supports the maintenance of connective structural tissue, promoting robust skeletal health. Made with hypoallergenic, vegan ingredients, and free from gluten, GMOs, soy, and dairy, it's a comprehensive choice for those seeking to promote and protect their connective tissue and bone health. Elevate your well-being with Pure Encapsulations Manganese – where quality meets nutritional excellence.
Elevate your heart health with Integrative Therapeutics Krebs Magnesium-Potassium Complex, meticulously formulated to provide essential minerals for optimal heart muscle function. This unique complex features potassium and magnesium intricately bound to the Krebs cycle intermediates, citrate, and malate. These organic acids play a fundamental role in energy production within every cell, including the vital cells of the heart. Unleash the power of Krebs Magnesium-Potassium Complex to support your cardiovascular well-being, where quality meets the science of nourishing your heart muscle.
Selenium by Metabolic Maintenance: Metabolic Maintenance Selenium 200 mcg, an essential element in supporting your immune system and promoting overall health. Selenium is a trace mineral crucial for producing glutathione and acts as a fundamental component of vital antioxidant enzymes. These enzymes play a pivotal role in combating cellular damage caused by free radicals, contributing to your body's defense against oxidative stress. Formulated in the amino acid L-selenomethionine, our selenium ensures optimal absorption and bioavailability compared to other forms. This potent mineral antioxidant serves as a valuable cofactor in detoxification pathways, providing comprehensive support for your body's natural cleansing processes. Elevate your well-being with Metabolic Maintenance Selenium 200 mcg – nourishing and protecting your immune system for a healthier you.
Iodine Synergy by Designs for Health: Experience optimal thyroid support with Designs for Health Iodine Synergy, a comprehensive formula crafted to promote balanced thyroid function and maintain the health of breast and prostate tissues. Featuring potassium iodide, a key component for thyroid hormone production, this supplement ensures the equilibrium necessary for overall thyroid well-being. The unique composition of potassium iodide facilitates the formation of I2 Iodine, providing essential support for thyroid function. Additionally, the selenium in this formulation synergistically collaborates with iodine, aiding in the conversion of T4 into T3 and offering vital antioxidant protection to the thyroid gland. Elevate your thyroid health with Designs for Health Iodine Synergy – where science meets wellness for comprehensive thyroid support.
Multimineral by Nordic Naturals: Elevate your well-being with Nordic Naturals Multi Minerals, a meticulously crafted blend designed for optimal absorption of both macro and trace minerals. This comprehensive supplement boasts 11 essential minerals in chelated form, ensuring superior absorption and utilization by the body. The formula packs calcium, iron, magnesium, iodine, zinc, copper, manganese and molybdenum. Supporting metabolic health and cellular function, this formula aids in bridging nutritional gaps commonly associated with modern diets. Feel confident in nourishing your body with a product that is Non-GMO and Certified Vegan. Nordic Naturals Multi Minerals – where excellence in mineral supplementation meets the demands of a health-conscious lifestyle.
As always, it's crucial to consult with healthcare professionals before initiating any supplementation regimen. This ensures personalized recommendations tailored to your individual health needs.
]]>Essential minerals, including calcium, magnesium, iron, and zinc, serve as the building blocks for fundamental physiological functions within the human body. Together, these essential minerals form an intricate web of support, underlining their indispensable role in maintaining overall health and well-being.
Calcium: The Foundation of Strong Bones and Beyond
Calcium, often associated with bones and teeth, is a mineral that transcends the skeletal system. While its role in bone density and structure is well-known, calcium is also a key player in various physiological functions.
Why is Calcium Important?
Who Can Benefit from Calcium?
Magnesium: The Multifaceted Mineral for Body and Mind
Magnesium, often overshadowed by its better-known counterparts, is a mineral with a surprisingly broad spectrum of responsibilities within the body.
Why is Magnesium Important?
Who Can Benefit from Magnesium?
Iron: The Oxygen Carrier and Energy Provider
Iron, a crucial component of hemoglobin, is the mineral responsible for transporting oxygen throughout the body. Beyond its association with blood, iron plays a pivotal role in energy production and immune function.
Why is Iron Important?
Who Can Benefit from Iron?
Zinc: The Guardian of Immunity and Cellular Integrity
Zinc, though needed in smaller amounts compared to some other minerals, is no less critical. It serves as a linchpin in immune function, wound healing, and cellular processes.
Why is Zinc Important?
Who Can Benefit from Zinc?
As we navigate the complexities of modern life, ensuring a balanced intake of these essential minerals becomes paramount. From the solid foundation laid by calcium to the intricate functions orchestrated by magnesium, iron, and zinc, each mineral contributes to the symphony of our health.
While a well-rounded diet is the cornerstone of meeting these mineral needs, certain individuals, due to age, lifestyle, or dietary choices, may benefit from supplementation. Here are some recommendations for high-quality essential minerals.
Zinc Picolinate by Thorne Research: Discover Thorne Research Zinc Picolinate, an exceptionally absorbable zinc supplement. This unique formulation ensures superior absorption compared to other zinc supplements. Designed to support testosterone metabolism, maintain a healthy prostate gland, and enhance growth and immune function. Elevate reproductive health with the convenience of a suggested daily use: Take 1 capsule per day or follow the guidance of your health professional.
Ferrochel (Chelated Iron) by Designs for Health: Designs for Health Ferrochel® Iron Chelate, a powerful iron supplement renowned for its exceptional gastrointestinal tolerance. Safe for pregnant and lactating women, teenagers, and adults, this unique formulation sets itself apart by avoiding common issues like constipation or gastric upset that are often associated with other iron preparations. The suggested dosage is to take 1 capsule per day with meals or as directed by your physician. Each capsule provides 27 mg of iron as ferrochel ferrous bisglycinate chelate.
Tri-Magnesium by Integrative Therapeutics: Integrative Therapeutics Tri-Magnesium is a distinctive fusion of three magnesium forms designed to promote cellular metabolism, enhance brain function, support cardiac health, and fortify bones. Each capsule delivers 300 mg of elemental magnesium, contributing to overall well-being. Magnesium, a vital component in over 300 enzymatic processes, offers nutritional support for muscles, bones, energy production, and cardiovascular health. The inclusion of various magnesium forms enhances bioavailability, ensuring optimal absorption and delivering the intended health benefits. The supplement is available in 90 count vegetarian capsules to provide comprehensive magnesium support for your holistic health journey.
Calcium with Vitamin D3 by Pure Encapsulations: Pure Encapsulations Calcium with Vitamin D, a comprehensive dietary supplement that combines the advantages of calcium and vitamin D in a single, powerful formula. This supplement is designed to enhance optimal calcium absorption, bolster bone mineral composition, and contribute to potential cardiovascular and colon health. With its multifaceted benefits, it actively supports overall bone health, cardiovascular function, and colon well-being. Additionally, it may aid in reducing the risk of osteoporosis. Crafted with hypoallergenic, vegetarian ingredients, this supplement aligns with dietary preferences and restrictions. Plus, it proudly boasts a clean label — Gluten Free, GMO Free, Soy Free, Dairy Free, and suitable for both Vegetarian and Vegan lifestyle.
Multi-minerals by Nordic Naturals: Nordic Naturals Multi Minerals delivers a readily absorbed combination of macro and trace minerals, fostering metabolic health and cellular function across the body. This advanced formula features 11 essential minerals in chelated form, enhancing absorption for optimal effectiveness. With a focus on supporting metabolic and cellular well-being, this supplement addresses nutritional gaps often linked to modern diets. Plus, it proudly carries the Non-GMO and Certified Vegan certifications, ensuring a conscientious choice for your health and wellness journey.
As always, it's crucial to consult with healthcare professionals before initiating any supplementation regimen. This ensures personalized recommendations tailored to your individual health needs.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249630/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9633967/
https://www.sciencedirect.com/science/article/pii/S0022316622141118
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But before you do so here is a quick primer on key factors to consider when choosing omega-3 supplements:
Type of Omega-3 Fatty Acids: Omega-3 supplements typically contain two main types of fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Look for a supplement that specifies the amounts of EPA and DHA to match your specific health goals. For example, if you're targeting heart health, a higher EPA content may be beneficial.
Purity and Quality: Ensure the product is sourced from reputable manufacturers that adhere to strict quality standards. Look for third-party testing and certifications, such as the International Fish Oil Standards (IFOS) or the United States Pharmacopeia (USP), to guarantee purity and quality.
Bioavailability: Choose supplements that are in the triglyceride form rather than the ethyl ester form, as the former is more readily absorbed by the body. This can make a significant difference in the effectiveness of the supplement.
Form: Omega-3 supplements come in various forms, including softgels, capsules, liquid, and gummies. Choose the form that is most convenient and palatable for you.
Additional Ingredients: Some Omega-3 supplements may include additional ingredients like CoQ10, vitamin D, or antioxidants for added health benefits. Consider whether these extras align with your goals.
ProOmega CoQ10 by Nordic Naturals: This extraordinary supplement offers a powerhouse combination of omega-3 fats, EPA and DHA, providing an exceptional 1280 mg of omegas in every serving. But that's just the beginning! What sets ProOmega apart is its secret weapon – CoQ10. This vital ingredient not only nourishes your heart but also supplies it with the energy (ATP) it craves, ensuring your cardiovascular health is in top form.
Unlike other fish oil supplements, ProOmega is presented in its natural triglyceride form, making it a remarkable 70% more absorbable. It's the professional version of Nordic Naturals' beloved Ultimate Omega, designed to elevate your health and well-being.
Nordic Naturals is a pioneer in the industry, utilizing patented "nitrogen processing" to guarantee ProOmega's 100% purity and freshness. Say goodbye to fishy burps and repeats - fresh fish oils are easy on your body and don't cause any unwanted side effects. But it doesn’t stop there – ProOmega boasts a 100% natural lemon flavor that's a breath of fresh air. No more worrying about the fishy smell, taste, or aftertaste that often accompanies other supplements.
Rest easy knowing that ProOmega is third-party tested for safety and efficacy, consistently surpassing international quality standards. Your health is our top priority! If you are looking for a supplement to promote healthy cardiovascular and respiratory function, enhancing joint flexibility and mobility, and supporting your body's natural anti-inflammatory response. It's a well-rounded supplement designed to cater to your holistic health needs.
Remember, doctors recommend that healthy individuals consume at least 500mg of DHA and EPA from omega-3 fish oil every day. With ProOmega, achieving your daily omega-3's has never been easier. ProOmega Q10 is your trusted companion to well-being.
ProOmega 3.6.9 by Nordic Naturals: Nordic Naturals ProOmega-3.6.9 – a game-changer in the world of essential fatty acids. This concentrated formula combines the powerhouses of omega-3s, EPA and DHA, with omega-6 GLA (gamma-linolenic acid) sourced from borage oil. It's like a symphony of essential fatty acids working in harmony to support your health.
What sets ProOmega-3.6.9 apart is the remarkable GLA. It's not just another omega-6; it provides enhanced anti-inflammatory benefits beyond what EPA and DHA can achieve by themselves. Together, these incredible elements stimulate the production of PGE 1 and PGE 3 – two prostaglandins that play a pivotal role in the body's natural anti-inflammatory pathways. The result? Support for healthy joints, radiant skin, and a robust immune system.
And if you're concerned about the side effects of conventional anti-inflammatory treatments, fear not. ProOmega-3.6.9 boasts GLA-rich borage oil with exceptional tolerability, offering a gentle yet effective solution. What's more, just one serving of ProOmega-3.6.9 meets the American Heart Association's recommendation of 1 gram of EPA+DHA daily, making it an ideal choice for individuals with documented coronary heart disease.
But it doesn't stop there! ProOmega-3.6.9 comes in a natural triglyceride form, ensuring a remarkable 70% higher absorption rate compared to the ethyl ester form found in other fish oils. Your body will thank you for choosing the best. The patented "nitrogen processing," guarantees that ProOmega is always 100% pure and fresh. No more worries about unpleasant side effects like repeating or burp-back. Rest easy knowing that ProOmega-3.6.9 has undergone rigorous third-party testing, consistently surpassing all international quality standards. Your health is in safe hands!
Doctors recommend that even healthy individuals should consume at least 500mg of DHA and EPA from omega-3 fish oil daily. With ProOmega-3.6.9, reaching your daily omega-3 goals has never been simpler. Experience the transformative power of balanced omega nutrition with Nordic Naturals ProOmega-3.6.9. Your well-being is a priority, and this exceptional supplement is here to support you on your path to a healthier, happier you. Take the leap toward better health – try it today and feel the difference!
ProOmega LDL by Nordic Naturals: If you are specifically targeting to improve your blood cholesterol and take control of it ProOmega LDL by Nordic Naturals is your powerful ally. At the heart of this remarkable formula lies 1200 mg of organic Red Yeast Rice. This isn't just any rice; it's a natural red-pigmented yeast grown on rice, with the potential to transform your well-being. ProOmega LDL is a dynamic blend of essential EPA and DHA, working in perfect harmony with the potent lipid-metabolizing abilities of Red Yeast Rice. This dynamic trio, along with the inclusion of CoQ10, is a force to be reckoned with.
Together, they join forces to supercharge your metabolism, making short work of dietary fats and cholesterol. Not only that, but they also support the health of your blood vessels, ensuring they function optimally. The cherry on top? ProOmega LDL provides your body with a much-needed shield against the damaging effects of free radicals, thanks to its antioxidant prowess. Don't let cholesterol concerns hold you back any longer. With ProOmega LDL, you have the power to reclaim your health and take charge of your life.
ProOmega 2000 by Nordic Naturals: With an impressive 2000 milligrams of Omega-3s per serving, Nordic Naturals ProOmega 2000 is the pharmaceutical-grade superstar you've been searching for. ProOmega 2000 by Nordic Naturals is an exceptional supplement has a multitude of benefits to offer without any fishy aftertaste.
ProOmega 2000 is clinically proven to be a guardian of your heart's health, a booster for your immune system, and a supporter of your brain and eye function. What makes ProOmega 2000 even more exceptional is that it provides double the Omega-3 power of the original ProOmega. It's designed for those who demand the highest levels of EPA and DHA, and the slightly larger softgel is your key to achieving just that.
In each easy-to-swallow, lemon-flavored softgel, you'll find a robust dose of 1125 EPA and 875 DHA. It's a dynamic duo that's ready to take your health to new heights.
ProOmega 2000's secret weapon is its breakthrough concentrated omega-3 oil, presented in its natural triglyceride form. This form is a remarkable 70% more absorbable by the human body compared to the ethyl ester form found in other fish oils. Your body will thank you for choosing the best.
Nordic Naturals' patented "nitrogen processing" ensures that ProOmega 2000 is always 100% pure and fresh, with no room for compromise. You deserve nothing but the best for your health, and this supplement delivers on that promise. ProOmega 2000 has undergone rigorous third-party testing, exceeding all international quality standards. Choose from 60ct and 120ct softgels to suit your preferences and ensure a seamless supply of this incredible supplement.
But that's not all – if you're aiming to support healthy bones, don't miss out on trying Nordic Naturals ProOmega 2000-D. The recommended dosage is to take two soft gels into your daily routine along with food or as directed by your healthcare provider.
Consult with your provider to choose the Omega-3 combination that works best for you. Elevate your health, experience the Nordic Naturals difference, and make ProOmega your trusted companion on the path to well-being. It's time to invest in your health, and ProOmega is the key to unlocking your potential. Try it today and discover a new level of vitality!
Remember that dietary supplements are meant to complement a healthy diet, so strive to maintain a balanced and nutritious eating plan alongside your supplement regimen for optimal health benefits. Your specific health needs and goals should guide your decision, so choose wisely and embark on your journey to better health with confidence.
]]>CoQ10: CoQ10 is like a special antioxidant that our cells naturally make to help with two important things: giving us energy and protecting our cells. It is highly concentrated in the heart and the levels drop as we age. The reason why CoQ10 is used in treating heart problems is because when our heart muscles lose their ability to contract effectively, it's often due to a lack of energy in tiny cell structures called mitochondria. Additionally, having lower levels of a substance called nitric oxide (NO) makes it harder for blood vessels to relax and widen, which is important for good blood flow. Both of these issues have been linked to not having enough natural CoQ10 in the body. Based on clinical evidence a 2021 study concluded that CoQ10 supplementation helps prevent risk of heart-related issues and is safe to use for prolonged periods of time.
Omega-3: Omega-3 fatty acids play a crucial role in promoting heart health through various mechanisms. Omega-3 is beneficial in lowering high blood levels of triglycerides and LDL. It also lowers inflammation, supports healthy blood pressure, which plays a crucial role in reducing hypertension, blood clot formation and development of heart conditions.
A 2019 study which was a meta-analysis of 13 different studies looked at the effects of taking marine omega-3 supplements on heart health. The results showed that taking these supplements was linked to a lower risk of heart-related issues like heart attacks, coronary heart disease, and cardiovascular disease. Researchers concluded that the more omega-3 people took, the lower their risk of heart problems. So, in a nutshell, it suggests that marine omega-3 supplements can be good for your heart and may lower the chances of heart attacks and other heart-related issues.
Folate: Folate is a water-soluble B vitamin that plays a crucial role in heart health. It is involved in the breakdown of an amino acid called homocysteine. High levels of homocysteine in the blood are associated with an increased risk of heart disease. Folate, along with vitamins B6 and B12, helps keep homocysteine levels in check, reducing this risk. It helps in the production of nitric oxide (NO), a molecule that relaxes and dilates blood vessels. This dilation of blood vessels supports healthy blood pressure levels and overall cardiovascular function. Folate also plays a significant role in reducing inflammation which is one of the risk factors for heart disease. Folate is involved in several anti-inflammatory processes, which can help reduce the risk of inflammation-related heart conditions. A large prospective study found that individuals who reported consuming more folate had a lower risk of experiencing nonfatal heart attacks and fatal coronary heart disease.
While there are many other nutrients and natural herbs that work to promote heart health, the aforementioned nutrients are a staple in any heart-healthy diet, including supplements. These nutrients are not only the keys to a longer, healthier life but also the foundations of a heart that beats with vitality and vigor.
If you are considering some high-quality supplements to improve your heart health, here are our recommendations:
CoQ10 by Pure Encapsulations: Pure Encapsulations CoQ10 is a powerful enhancer of energy levels within every cell of the body, offering increased vitality, improved exercise endurance, and essential nourishment for the cardiovascular system. Coenzyme Q10, an indispensable nutrient, plays a vital role in cellular energy production and respiration. Pure Encapsulations CoQ10 supports all cells throughout the body, with a special focus on high-energy-demanding tissues such as the heart muscle, periodontal tissue, and the body's natural defense system. This product is available in various strengths and sizes and is certified as Gluten-Free, GMO-Free, Soy-Free, Dairy-Free, suitable for Vegetarians and Vegans. Check out the Supplement Facts for CoQ10 30 mg. The recommended serving size for this supplement is one capsule. Each capsule contains 30 mg of Coenzyme Q10, and the daily value (DV) has not been established. The product's ingredients include hypoallergenic plant fiber (cellulose) and a vegetarian capsule made from cellulose and water. For CoQ10 30 mg, it is suggested to take one capsule between 1 to 4 times daily, with meals. The supplement is available as 60 mg, 120 mg, 250 mg, and 500 mg, the recommended use is one capsule, 1 to 2 times daily, also with meals as recommended by your providers.
ProOmega LDL by Nordic Naturals: Nordic Naturals ProOmega LDL supports the maintenance of healthy cholesterol levels through the use of 1200 mg of organic Red Yeast Rice. The dynamic combination of EPA and DHA collaborates with the potent lipid-metabolizing properties of red yeast rice, a natural, red-pigmented yeast cultivated on rice, along with CoQ10. This partnership enhances the breakdown of dietary fats and cholesterol, encourages the well-being of blood vessels, and offers robust antioxidant defense against harmful free radicals. The product includes the following key ingredients per serving Red Yeast Rice (Monascus purpureus): 1800 mg, total Omega-3s: 975 mg, EPA (Eicosapentaenoic Acid): 489 mg, DHA (Docosahexaenoic Acid): 336 mg, Coenzyme Q10 (ubiquinone): 30 mg.
Active B-Complex by Integrative Therapeutics: Integrative Therapeutics Active B-Complex is a meticulously balanced and hypoallergenic formula that encompasses five essential forms of Vitamin B, including active variants of B2, B6, and B12, along with methylfolate. This comprehensive blend is designed to foster neurological and cardiovascular well-being. The consumption of optimal levels of folate and B vitamins has been linked to promoting healthy neurological function and providing valuable cardiovascular support. Vitamin B1 (thiamine) serves a crucial role in various bodily functions, encompassing the nervous system and muscle operation, regulation of electrolytes within nerve and muscle cells, enzymatic processes, carbohydrate metabolism, and stomach acid production. Vitamin B2 (riboflavin) participates in vital metabolic processes, supporting normal cell function, growth, and the generation of energy. Vitamin B3 (niacin, niacinamide) is metabolized to produce essential coenzymes, such as niacinamide adenine dinucleotide (NAD), niacinamide adenine dinucleotide phosphate (NADP), and nicotinuric acid, all of which are pivotal for cell function. Vitamin B6 (pyridoxine) plays a crucial role in synthesizing neurotransmitters like serotonin and norepinephrine, contributes to myelin formation, and supports amino acid metabolism. Vitamin B12 (Cobalamin) exists in coenzyme forms within the body, actively participating in cardiovascular, neurological, gastrointestinal, musculoskeletal, and various other bodily systems. Additionally, this formula features Quatrefolic brand Methylfolate, a bioactive and reduced form of folic acid. Folates play a central role in DNA and RNA synthesis, impact homocysteine and vitamin B12 metabolism, and are essential for the optimal function of the central nervous and immunological systems. Importantly, this formula is free from artificial coloring, artificial flavoring, dairy products, gluten, ingredients of animal origin, preservatives, salt, soy, sugar, wheat, and yeast. The recommendation is to take 1 or 2 capsules daily.
Carditone by Ayush Herb: Ayush Herbs Carditone stands as the leading herbal formula for promoting a well-functioning cardiovascular system, respiratory system, and renal system, all while offering stress-relief benefits. This remarkable formulation aids in maintaining blood pressure levels within the normal range, providing essential micronutrients and phytochemicals for heart health. Key ingredients include rauwolfia, a renowned herb supporting healthy blood pressure, and arjuna, backed by studies for its antioxidant-rich properties in bolstering lung and cardiac well-being. Simultaneously, tribulus and boerhavia have a long history of traditional use in kidney support. The addition of rose powder imparts a soothing effect without inducing excessive relaxation, making Carditone an exceptional daily supplement for sustained cardiovascular well-being. The suggested dosage is one caplet a day. One caplet contains 200 mg of Magnesium aspartate, equivalent to 9.5% of the recommended daily intake. The proprietary blend in one serving comprises 350 mg and includes Coral powder (Dendrogyra cylindricus), Cabbage rose (Rosa centifolia) flower, and Boerhavia (Boerhaavia diffusa) root. Additionally, it contains Shankhpushpi herba (Convolvulus pluricaulis) at 100 mg, Arjuna bark (Terminalia arjuna) at 100 mg, Tribulus seed (Tribulus terrestris) at 100 mg, Rauwolfia root (Rauwolfia serpentina) at 50 mg, and Madagascar Periwinkle herba (Vinca rosa) at 25 mg.
As with the case of all dietary supplements, it is important to consult with your provider about adding these supplements to your diet.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8151454/
https://pubmed.ncbi.nlm.nih.gov/31567003/
Rimm EB, Willett WC, Hu FB, Sampson L, Colditz GA, Manson JE, Hennekens C, Stampfer MJ. Folate and vitamin B6 from diet and supplements in relation to risk of coronary heart disease among women. JAMA. 1998; 279: 359–364.
Here is a quick look at such crucial nutrients and how they support bone health.
Calcium: Calcium is a fundamental mineral that plays a pivotal role in maintaining bone health by serving as a primary structural component of our skeletal system. It provides the strength and density needed for bones to withstand the daily stresses and impacts they endure, ensuring they remain resilient and less prone to fractures. Calcium serves as the primary constituent of bones, comprising over 99% of bone composition in the form of calcium-phosphate complexes. It imparts strength and structure to the skeletal system, transforming bone into a metabolic reservoir that helps regulate the balance of calcium within and outside of cells. Calcium also acts as a vital messenger in various physiological processes, including muscle contraction, blood clotting, and nerve transmission, contributing to the overall functionality of our bodies. When our dietary intake of calcium is insufficient, our body may withdraw calcium from our bones, leading to bone weakening over time. Thus, ensuring an adequate intake of calcium through diet or supplements is essential for supporting and preserving strong and healthy bones.
Vitamin D: Vitamin D is a crucial player in bone health as it facilitates the efficient absorption and utilization of calcium, a fundamental mineral for strong bones. This "sunshine vitamin" helps regulate calcium levels in the bloodstream, ensuring that enough calcium is absorbed from the intestines into the bloodstream and subsequently deposited in the bones to maintain their strength and density. Without sufficient vitamin D, even if you have an adequate calcium intake, your body may struggle to make the most of this vital mineral, potentially leading to weakened bones and an increased risk of fractures and bone-related diseases like osteoporosis.
Boron: Boron is a lesser known but essential trace mineral that plays a significant role in supporting bone health. It helps promote the metabolism of calcium and magnesium, enhancing their absorption and retention in the bones, which ultimately contributes to bone density and strength. Adequate boron intake through a balanced diet or supplements can aid in reducing the risk of bone-related conditions and supporting overall skeletal health.
Silica: Silica, a naturally occurring compound found in various foods, is an often-overlooked contributor to bone health. Silica is thought to play a role in collagen formation, helping to create a strong and flexible matrix within bones, which can enhance their resilience and resistance to fractures. A recent 2021 study recommends that a combined effect of silica with calcium and vitamin D may have beneficial effect on femoral bone mass density compared to only use of calcium and vitamin D.
Vitamin K2: Vitamin K2, a lesser-known form of vitamin K, is emerging as a vital player in bone health by promoting calcium utilization in the bones and preventing its accumulation in arteries and soft tissues. This vitamin activates proteins that regulate calcium, ensuring that it is directed to the bone matrix, which enhances bone mineralization and density while reducing the risk of arterial calcification. Studies show that low dietary intake of both K1 and K2 are associated with a higher risk of fracture and lower bone mass density.
In our journey to maintain strong and healthy bones, understanding the role of these essential nutrients is a critical step. By incorporating them into our diets, we can take proactive measures to support our skeletal system, ensuring it remains a strong foundation for a healthy and active life. Here are some high-quality supplements that offers a combination of the above nutrients along with other bone-building nutrients for supporting bone health.
Osteobalance by Pure Encapsulations: If you are looking for a calcium supplement that is hypoallergenic, gluten-free, soy-free, dairy free and vegetarian, Osteobalance is for you. The formulation provides the right balance of nutrients that promote support for those with osteoporosis. Osteobalance supports optimal calcium absorption and retention to support bone health. It promotes bone density and is suitable for vegans and vegetarians. A serving size of three capsules a day provides 428 IU of vitamin D (as cholecalciferol), 514 mg of calcium (as DimaCal® di-calcium malate and 50% as calcium citrate/malate), 64 mg of magnesium (as di-magnesium malate), 12 mg of zinc as zinc picolinate, 1mg of copper and 2,1 mg of manganese (as manganese citrate). Besides, the formulation also offers 0.85 mg of boron and 10.7 mg of silica ( from bamboo) - the two trace minerals that play a crucial role in bone health. The recommended dosage is to take 3 capsules, 1-2 times daily, with meals.
Osteoprime Ultra by Integrative Therapeutics: OsteoPrime Forte is the ideal choice for younger adults and those looking to take a proactive approach to bone health. Its balanced blend of nutrients ensures that your bones receive the care they need, even before the signs of bone issues become apparent. OsteoPrime Bone Formulas stand out for their ability to deliver balanced nutrition through two different formulations. They are specially designed to address the diverse needs of individuals seeking optimum bone support. Calcium is a cornerstone of bone health, but not all forms of calcium are absorbed at the same rate. OsteoPrime incorporates five different forms of calcium to ensure maximum absorption by the body. This multi-pronged approach makes the calcium in OsteoPrime highly effective, providing the support your bones deserve. While calcium is crucial, it often needs support from other essential nutrients to truly fortify your bones. OsteoPrime Ultra takes this comprehensive approach by including 22 supportive vitamins, trace minerals, and key nutrients. Notably, it features vitamin K2, a highly bioavailable form of vitamin K, renowned for its role in building bone. OsteoPrime Ultra's unique formulation contains Vitamin K2 sourced from natto. Unlike Vitamin K1 or synthetic K2, Natto K2 maintains a relatively constant level in the blood, which is instrumental in promoting bone health. Moreover, Natto K2 helps channel calcium away from arteries and directs it toward the bones, reducing the risk of arterial calcification. It's a win-win for your overall health! Each bottle of OsteoPrime Bone Formulas contains 120 tablets, providing you with ample support for your bone health journey. The formulation contains key bone-building nutrients like calcium, vitamin D, phosphorus, magnesium, zinc, selenium, copper, manganese, vitamin K2, boron, and silica along with B vitamins. The suggested dosage is to take 4 capsules a day along with meals or as prescribed by your healthcare provider.
Osteoben by Designs for Health: Imagine a comprehensive blend of vitamins and minerals meticulously crafted to be your bone's best friend. That's exactly what Designs for Health Osteoben brings to the table—a powerhouse of support for bone strength and health. This carefully formulated blend isn't your ordinary supplement; it's a dynamic combination of essential nutrients and compounds essential for the structural integrity and proper upkeep of your precious bone tissue. Within each capsule of Osteoben, you'll find a symphony of key players in bone health, including calcium, magnesium, zinc, vitamin D, and vitamin K2. These ingredients work in perfect harmony to fortify your bones from the inside out, ensuring they remain strong and resilient. Osteoben goes the extra mile by introducing genistein, a phytoestrogen extracted from Japanese sophora. Unlike traditional soy-based sources, this non-soy plant-derived genistein adds a unique layer of support to your bones. The recommended use it to take four capsules a day or as directed by your health-care practitioner. A serving size of 4 capsules deliver Vitamin D (as Cholecalciferol): 25 mcg (1000 IU), Calcium (as Di-Calcium Malate): 400 mg, Magnesium (as Di-Magnesium Malate): 400 mg, Zinc (as Zinc Bisglycinate Chelate): 8 mg Genistein (from Japanese Sophora Extract)(fruit): 54mg and Vitamin K2 (as Menaquinone-7): 50 mcg.
While these nutrients are essential for bone health, it's important to remember that a well-rounded diet that includes a variety of foods can help ensure you get all the nutrients your bones need. Additionally, consulting with a healthcare professional or nutritionist can provide personalized guidance on your specific dietary requirements.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/
https://journals.sagepub.com/doi/full/10.1177/1535370221997072
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/
https://www.frontiersin.org/articles/10.3389/fpubh.2022.979649/full
The two main categories of essential fatty acids are omega-3 and omega-6 fatty acids. Omega-3 fatty acids, found predominantly in fatty fish such as salmon, flaxseeds, and walnuts, are renowned for their anti-inflammatory properties and their positive effects on cardiovascular health. They are linked to reduced risk of heart disease, improved cognitive function, and even mood regulation.
On the other hand, omega-6 fatty acids are abundant in vegetable oils, nuts, and seeds. While they also contribute to overall health, it's important to maintain a proper balance between omega-3 and omega-6 fatty acids. An excessive intake of omega-6 fatty acids relative to omega-3s could potentially promote inflammation and various health issues.
Modern diets often contain imbalanced ratios due to the prevalence of processed foods and certain cooking oils high in omega-6 fatty acids. Hence, finding the right equilibrium between these two types of essential fatty acids is essential for optimizing health.
Benefits of Essential fatty acids
Essential fatty acids (EFAs) offer a plethora of benefits that are crucial for maintaining overall health and well-being. Here are five key advantages of incorporating sufficient EFAs into your diet:
What are the signs & symptoms of essential fatty acids?
Essential fatty acid deficiency can lead to a range of symptoms due to the crucial roles these fats play in various bodily functions. Some common symptoms of essential fatty acid deficiency include:
It's important to note that while essential fatty acid deficiency is rare in well-balanced diets, certain medical conditions or restricted diets (e.g., very low-fat diets) can increase the risk. If you suspect a deficiency, consulting a healthcare professional is recommended for proper diagnosis and guidance on appropriate dietary adjustments or supplementation.
If you are considering omega-3 supplements, here are our top recommendations:
EFA Essentials by Pure Encapsulations: EFA essentials offers essential fats in a fish oil concentrate derived from anchovies and sardines which provides 570mg of eicosapentaenoic acid, 430 mg of docosahexaenoic acid and 130 mg of other omega-3 fats along with 300 mg of borage oil. The supplement is gluten free, GMO free, soy free and dairy free. Pure Encapsulations presents essential fats in a combination of cold-pressed borage seed oil and triglyceride form fish oil. The supplement comes in a convenient softgel capsule for easy dispensing.
EFA Complex by Progressive Laboratories: Progressive Laboratories EFA Complex is a combination of borage oil, evening primrose oil, organic flaxseed oil and marine lipid concentrate along with vitamin E as d-alpha tocopherol. One softgel capsule is 200 mg of lipid concentrate, 200 mg organic flaxseed oil, 200 mg evening primrose oil, 200 mg of borage oil and 3 mg of vitamin E. The marine lipid concentrate is derived from anchovies, sardines, mackerel, salmon, sprat, and clupea fish. The recommended dosage is to take one softgel capsule once or twice per day.
Perilla EPA by Genestra Brands: Genestra Perilla oil is derived from perilla, an herb from the mint family that is a source of the omega-3 fatty acid ALA and the omega-6 fatty acid LA (linoleic acid). A serving size of 3 capsules provides 3000 mg of perilla (perilla frutescens) seed oil, 1650 mg of yielding ALA (alpha-linolenic acid) and 450 mg of LA (linoleic acid) and 390 mg of OA (oleic acid). The recommended dosage is three capsules per day.
Considering omega-3 supplements in your diet, is a good approach to bringing balance to the omega-3 to omega-6 ratio. For most people taking a conscientious dietary approach to improve dietary omega-3 intake is a difficult task. Given the hectic schedule and the intake of processed foods it is a good idea to talk to your healthcare provider about incorporating omega-3 rich dietary supplements. By considering high-quality omega 3 supplements we can nurture the body and boost its ability to perform intricate tasks such as hormonal balance. Ensuring adequate intake of essential fatty acids and to promote a harmonious relationship between inflammation and overall health.
References
https://pubmed.ncbi.nlm.nih.gov/25161045/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3497923/
https://pubmed.ncbi.nlm.nih.gov/25084680/
https://pubmed.ncbi.nlm.nih.gov/19523795/
https://pubmed.ncbi.nlm.nih.gov/19262590/
https://pubmed.ncbi.nlm.nih.gov/2783477/
https://pubmed.ncbi.nlm.nih.gov/8003055/
Beyond its unassuming presence, potassium emerges as a nutritional powerhouse, quietly orchestrating a symphony of essential functions within our bodies. Like a silent conductor, it skillfully maintains the delicate balance required for life's harmonious rhythm.
What is potassium?
Potassium is a nutrient that is classified as an electrolyte. Electrolytes are minerals that carry an electric charge when dissolved in bodily fluids such as blood. These charged particles are essential for a variety of physiological functions, including nerve transmission, muscle contractions, fluid balance, and maintaining the body's acid-base balance. Potassium is one of the key electrolytes, along with sodium, chloride, calcium, and magnesium, that play crucial roles in these bodily processes. In this blog, we discuss some key role potassium plays in our body.
Top Benefits of Potassium
For heart health: Potassium plays a crucial role in maintaining the heart's steady rhythm by controlling the electrical signals that regulate its contractions. Irregular heart rhythms, known as arrhythmias, can be triggered by imbalances in potassium levels. Adequate potassium intake helps prevent these disruptions and contributes to overall heart health.
Bone health: Studies reveal that potassium improves bone health and wards off osteoporosis. Potassium contributes to bone health through its influence on the body's acid-base balance. When our bodies become too acidic, they attempt to neutralize this acidity by using alkaline minerals, including calcium, which is essential for bone strength. However, constant leaching of calcium from bones can weaken them over time. Potassium helps counteract this process by promoting an alkaline environment, reducing the need for the body to draw excessive calcium from bones for neutralization.
By encouraging an alkaline pH, potassium helps preserve the mineral density of bones. This is crucial in preventing conditions like osteoporosis, where bones become brittle and susceptible to fractures due to reduced mineral content. While potassium's role in bone health is indirect, it's a crucial component in maintaining the delicate balance that supports the structural integrity and longevity of our skeletal framework. Therefore, a diet rich in potassium-rich foods contributes not only to cardiovascular health and nerve function but also to the overall wellness of our bones. In a cross-sectional study that included 8,732 Korean men and postmenopausal women over 50 years between 2008 and 2011 found that high dietary potassium levels had a favorable effect on bone health and preventing osteoporosis in older Korean women.
For healthy nerve function: Nerve cells, or neurons, communicate with each other and with muscles through electrical signals. These signals are generated by the movement of ions, including potassium, across the cell membrane. When a nerve cell is stimulated, potassium ions flow out of the cell, creating an electrical potential difference that results in the transmission of the nerve impulse. Potassium levels influence the excitability of nerve cells. An appropriate balance of potassium ions on either side of the cell membrane is required for neurons to respond appropriately to incoming signals. If potassium levels are imbalanced, nerve cells can become either overly sensitive or less responsive, leading to issues such as nerve hyperexcitability or impaired nerve transmission.
Prevents muscle cramp: Potassium is an essential electrolyte that helps regulate muscle contractions. It works alongside other electrolytes like sodium and calcium to maintain the proper electrical balance within muscle cells. When there is an inadequate supply of potassium, the cells' ability to repolarize and relax after a contraction can be compromised. This can lead to muscles becoming overly sensitive and prone to cramping. Consuming an adequate amount of potassium helps ensure that muscles function optimally. Potassium helps regulate nerve impulses that control muscle contractions and relaxations. When there's enough potassium available, muscles can contract and relax smoothly, reducing the likelihood of cramps.
Preserve electrolyte balance: Electrolytes, including potassium, play a key role in maintaining fluid balance both inside and outside cells. The movement of electrolytes across cell membranes helps regulate the amount of water within cells and in the surrounding tissues. This balance is crucial for preventing issues like dehydration and swelling.
Maintain healthy blood pressure: Potassium plays a delicate role in regulating the fluid balance within our cells and tissues. The balancing act helps regulate fluid and manage blood pressure. This mineral works in tandem with sodium to maintain proper hydration levels and control blood pressure. While sodium tends to draw water into cells, potassium helps balance this effect by encouraging the excretion of excess sodium through urine. This delicate balance ensures that cells receive the right amount of water, preventing issues like dehydration or swelling.
The impact of potassium on blood pressure is especially noteworthy. Studies have shown that a diet rich in potassium can help counteract the hypertensive effects of high sodium intake. Research shows that increased potassium intake reduces blood pressure in people with high blood pressure and was associated with 24% lower risk of stroke. By relaxing blood vessels and promoting vasodilation, potassium assists in reducing the strain on the cardiovascular system, thus contributing to healthy blood pressure levels.
If you are considering potassium supplements, it is crucial to go for high-quality supplements.
Choosing high-quality potassium supplements?
Selecting high-quality potassium supplements is essential to ensure that you're getting a safe and effective product. Here are some key factors to consider when choosing potassium supplements:
Check for reputable brands: Opt for supplements from well-known and reputable brands. Established brands are more likely to have stringent quality control measures in place.
Look for third-party testing: Choose supplements that have been third-party tested for quality and purity. Look for certifications from organizations like NSF International, USP (United States Pharmacopeia), or ConsumerLab, which verify the accuracy of the supplement's ingredients and label claims.
Read the label: Carefully read the supplement label to ensure that the potassium content matches your needs. Be aware of the serving size and the amount of elemental potassium provided in each dose.
Check for additional ingredients: Examine the ingredient list for unnecessary additives, fillers, or allergens. A high-quality supplement should have minimal additional ingredients.
Choose the right form: Potassium supplements come in various forms, including potassium chloride, potassium citrate, and potassium gluconate. Each form has its own absorption rate and considerations. Consult a healthcare professional to determine which form is best for you.
Here are our recommendations for some high-quality potassium supplements:
Krebs Magnesium-Potassium Complex by Integrative Therapeutics: Integrative Therapeutics provides the crucial magnesium-potassium complex to support the Krebs cycle. The Krebs Cycle is one of the important components of energy production in our body. The food we consume is broken down in the Krebs cycle and in the process, energy is released. Integrative Therapeutics Krebs Magnesium-Potassium Complex offers essential minerals that contribute to promoting optimal heart muscle function. This complex incorporates potassium and magnesium, both intricately bonded to the Krebs cycle intermediates—citrate and malate. These organic acids play a pivotal role in generating energy within each cell of the body, including those in the heart.
K+2 Potassium by Designs for Health: Designs for Health K+2 Potassium is uniquely formulated with two forms of stable potassium. The potassium is composed of potassium bicarbonate and potassium bound to the amino acid glycine, which improves the potency of the supplement. Besides, the two forms of potassium give the product optimum stability and tolerability. Potassium is alkaline in nature and helps maintain healthy blood pressure levels. A serving size of one capsule provides 300mg of potassium (as potassium bicarbonate, potassium glycinate complex).
The supplement is available in 120 vegetarian capsules. The recommended dosage is to take one capsule per day or as directed by your provider.
Potassium Citrate by Pure Encapsulations: Pure Encapsulations offers 200 mg of potassium citrate in one vegetarian capsule. Potassium citrate supplements are helpful to support heart and bone health. They also offer a wide range of nutritional support for the healthy functioning of many organs. It plays a key role in contraction of cardiac and skeletal muscles as well as gastric secretion, renal function, tissue synthesis and carbohydrate metabolism. The supplement is gluten-free, non-GMO, free from soy, dairy, and hypoallergenic. It is suitable for vegans and vegetarians. The product is processed in a facility free of treenut and peanuts. The supplement is free from artificial colors, dyes and preservatives. A serving size of one capsule provides 200 mg of potassium as potassium citrate. The recommended dosage is to take one capsule 1 -2 times a day along with meals.
As with all dietary supplements, it is important to consult with your healthcare provider before you start taking potassium supplements. Potassium supplements carry a caveat, especially for those with kidney problems.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3578058/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6997142/
https://www.bmj.com/content/346/bmj.f1378
Health benefits of Iron
Oxygen transport: Iron is necessary for making hemoglobin, a protein found in red blood cells. Hemoglobin is responsible for transporting oxygen from the lungs to tissues and all over the body. Iron is a key component of the heme group, a component of hemoglobin. Insufficient levels of iron in the body leads to decreased hemoglobin production. This reduces the oxygen carrying capacity of the blood leading to a condition called iron deficiency anemia characterized by weakness, fatigue and shortness of breath.
Energy release: Iron is a crucial component of certain enzymes involved in energy metabolism. These enzymes participate in the processes that produce ATP, allowing cells to effectively utilize the oxygen carried by hemoglobin. Thus, iron directly influences energy levels by supporting both oxygen transport and cellular energy production. Iron is especially a part of electron transport chain (ETC), which is involved in energy production within the cells.
Immune support: Iron levels in your body play a crucial role in immune function. Iron and the iron-binding proteins help regulate the activity of the immune system. A robust immune system is essential for protecting the body against infections and illnesses. Iron contributes to the proper functioning of the immune system by supporting the production of white blood cells, which are the body's defense against pathogens. These immune cells require iron to carry out their duties effectively and fight off invading bacteria and viruses
Brain health: The brain requires a steady supply of oxygen to function well and because of its role in oxygen transport, iron plays a crucial role in cognitive function. Insufficient iron levels can lead to reduced oxygen delivery to the brain, impairing cognitive abilities such as memory, concentration, and overall mental performance. Research shows that iron deficiency, particularly during early childhood and adolescence, can have long-lasting effects on cognitive development and academic achievement. Studies also show that iron deficiency affects cognitive functions in neurologically intact adult patients too. Hence, ensuring adequate iron intake is especially critical during all stages of life to support optimal brain growth and function.
Muscle health and physical performance: Iron also plays a role in muscle metabolism and proper muscle contraction. Low iron levels may lead to muscle weakness, fatigue, and decreased physical performance, affecting both athletes and those engaging in regular physical activities. Muscle cells need oxygen to produce energy during exercise, and iron-enriched hemoglobin delivers this much-needed oxygen to working muscles. Athletes and physically active individuals require sufficient iron to support their increased energy demands during intense workouts.
DNA synthesis and repair: Iron is a crucial element that plays a vital role in many body processes. It acts as a helper for important enzymes involved in DNA metabolism, which includes DNA repair and ribonucleotide reductase. These enzymes need iron to work properly and carry out their essential functions.
Sources of Iron
Ensuring an adequate intake of iron through diet is crucial for reaping its numerous health benefits. There are two primary types of dietary iron: heme iron and non-heme iron.
Heme iron is found in animal products such as red meat, poultry, and fish. It is more easily absorbed by the body compared to non-heme iron.
Non-heme iron is found in plant-based foods, such as beans, lentils, tofu, spinach, and fortified cereals. Although non-heme iron is less readily absorbed, consuming it with vitamin C-rich foods can enhance its absorption.
For individuals with iron deficiency or increased iron needs, supplementation can be an effective solution. Traditional iron supplements, while widely used, often come with challenges related to absorption and potential side effects. However, the advent of bioavailable iron supplements has revolutionized iron supplementation, offering distinct advantages over conventional options.
Tips for choosing iron supplements
Enhanced Absorption: Bioavailable iron supplements are designed to provide iron in a form that the body can readily absorb and utilize. Traditional iron supplements often contain non-heme iron, which is less easily absorbed by the body, especially when taken on an empty stomach. In contrast, bioavailable iron supplements often utilize heme iron or iron in a chelated form, which significantly improves absorption. This ensures that a larger proportion of the iron reaches the bloodstream, maximizing its benefits.
Side Effects: One common complaint with conventional iron supplements is gastrointestinal side effects such as constipation, nausea, and upset stomach. These issues arise because the body struggles to break down and absorb the iron effectively. Bioavailable iron supplements, particularly those using heme iron or chelated iron, are less likely to cause these side effects. Their improved absorption means that smaller doses can achieve the same results, minimizing the risk of gastrointestinal discomfort.
Versatility and Safety: Bioavailable iron supplements come in various forms, including capsules, liquids, and chewable tablets. This versatility allows individuals to choose the most suitable option for their preferences and needs. Additionally, with proper dosing and administration, bioavailable iron supplements are generally safe for most individuals, ensuring effective iron replenishment without unnecessary risks.
Here are some high-quality supplements we recommend:
Time Release Iron by Douglas Laboratories: Douglas Labs Time Release Iron tablets are specially designed to provide 54 mg of iron carbonyl (Ferronyl) per serving for a 6-to-8-hour period. The release of iron begins 30 minutes after ingestion of tablet and will take up to 8 hours. Carbonyl iron is well-tolerated, easily absorbed, and has a low toxicity. The product is free of yeast, gluten, soy protein, milk, dairy, corn, sugar, starch, preservatives and other artificial flavorings. The suggested use is to take 2 tablets daily with meals or as directed by healthcare provider. Taking iron supplements with food may reduce gastrointestinal side effects.
Vitamin Code Raw Iron by Garden of Life: If you are looking to include a non-constipating, whole food iron in your diet, Garden of Life’s Vitamin Code Raw Iron is your best fit. The supplement offers 22 mg of gentle whole food iron blended in a base of 23 fruits and vegetables with live probiotics and enzymes. The highlight of this supplement is that the nutrients are individually grown using probiotic cultivation to produce RAW Food-created nutrients. The raw nutrients are produced below 115 F, which ensures that the natural cofactors, along with live probiotics and enzymes also accompany the nutrients just like how it occurs in its natural state. Vitamin Code raw powders are delivered in capsules without any binders or fillers everything you want and nothing you don't want. Another major plus is that there is no high heat ever used in the manufacturing process. The supplement does not contain synthetic binders or fillers, artificial flavors, sweeteners, colors or additives commonly used in other tablets. The product is Non-GMO Project Verified, RAW, Certified Vegan, Star-K Kosher, Gluten Free. Each serving size of 1 capsule provides 25 mg of vitamin C, (from culture of S. cerevisiae) 400 mcg DFE of folate (from culture of S. cerevisiae), 500 mcg of Vitamin B12 (as Methylcobalamin from culture of S. cerevisiae),22 mg of iron (from Brown Rice Chelate). The capsule also contains 310 mg of RAW organic fruit and vegetable blend along with 60 mg of RAW probiotic & Enzyme blend. The recommended dosage is to take one capsule a day with or without food. The capsule may be opened and contents may be added to water or juice.
Liquid Iron by Genestra Brand: If you are looking for an iron supplement suitable for vegans in a liquid formulation Genestra Brands Liquid Iron is best suited for you. Formerly Liquid Iron Complex, this iron formulation, supports hemoglobin and myoglobin function, supports red blood cells, and natural raspberry and vanilla flavor. Great taste for excellent patient compliance, includes colloidal minerals. For adults and adolescents (9 years and older) the suggested dosage is to take 1 teaspoon 2 times daily with meals, a few hours before or after taking medications or other supplements, or as recommended by your health professional. For infants and children (0-8 years) the recommendation is to take ½ teaspoon 2 times daily with meals, a few hours before or after taking medications or other supplements, or as recommended by your health professional.
Ensuring a balanced diet that includes iron-rich foods is essential for harnessing the remarkable health benefits of this vital element. Remember, it's not just about getting enough iron, but also striking the right balance to maintain a healthy body and mind. Please keep in mind it is extremely important to consult with your healthcare provider before starting iron supplements. Pregnant and lactating women, young children and elderly must consult with their healthcare provider before taking iron supplements.
References
https://www.ncbi.nlm.nih.gov/books/NBK224286/
https://www.ncbi.nlm.nih.gov/books/NBK540969
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3872396/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6820398/
https://pubmed.ncbi.nlm.nih.gov/28879348/
]]>What is vitamin K?
Vitamin K belongs to the fat-soluble vitamin group. There are two primary types of vitamin K, vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1 is found abundantly in green leafy vegetables, such as spinach, kale, and broccoli . It is essential for blood clotting and is the most common form of Vitamin K in the diet.
Vitamin K2 is synthesized by bacteria in the gut and is also present in certain fermented foods like natto and cheese, egg yolk, meat, liver and butter . It is involved in bone metabolism, cardiovascular health, and other vital functions.
Vitamin K2 is further divided into several subtypes, including menaquinone-4 (MK-4) and menaquinone-7 (MK-7). Each subtype may have slightly different roles and bioavailability in the body.
While both Vitamin K1 and K2 play critical roles in maintaining health, research has highlighted the unique benefits of Vitamin K2, particularly in promoting bone health and preventing arterial calcification.
Benefits of vitamin K
From promoting bone health to aiding blood clotting and supporting heart health, this unassuming vitamin plays a vital role in maintaining overall well-being.
Here are some important benefits:
Bone health: Vitamin K plays a crucial role in bone health, acting as a key regulator of bone metabolism and mineralization. It is involved in the synthesis of osteocalcin, a protein that binds calcium to the bone mineral matrix, enhancing bone strength and density. By activating osteocalcin, Vitamin K ensures that calcium is effectively incorporated into the bone, preventing its accumulation in soft tissues and blood vessels. Studies have shown that individuals with higher Vitamin K intake tend to have better bone mineral density and a reduced risk of fractures, making this vitamin an essential ally in maintaining strong and healthy bones throughout life.
Blood clotting: Vitamin K is essential for blood clotting which helps prevent blood loss and heals injuries. Vitamin K activates several clotting factors, including prothrombin, which is crucial for the formation of stable blood clots . Without sufficient Vitamin K, the clotting cascade is compromised, leading to prolonged bleeding and increased vulnerability to injuries. Thus, Vitamin K ensures that our bodies can respond promptly to injuries, preventing potentially harmful and life-threatening blood loss.
Healthy heart: Vitamin K is beneficial in preventing arterial calcification. A recent 2021 Danish study concluded that diets high in vitamin K1 and K2 reduced the risk of atherosclerotic cardiovascular disease. Vitamin K helps regulate calcium deposition in blood vessels, inhibiting the buildup of calcium plaques that can lead to arterial stiffness and narrowing. By maintaining the flexibility and health of blood vessels, Vitamin K may contribute to reducing the risk of heart disease and supporting overall cardiovascular well-being. Its unique role in promoting heart health makes Vitamin K an essential component of a comprehensive approach to cardiovascular care.
Healthy immune function: Vitamin K has been shown to modulate immune responses and promote the production of immune cells. Vitamin K has been shown to support the production and maturation of immune cells, enhancing their ability to defend against pathogens. Additionally, its antioxidant properties help neutralize harmful free radicals that can compromise immune function. By contributing to a well-balanced and robust immune system, Vitamin K plays a vital role in protecting the body from infections and maintaining overall health. By supporting the immune system, Vitamin K helps the body effectively defend itself against harmful pathogens and maintain overall health.
Antioxidant effects: Vitamin K also exhibits antioxidant properties. As an antioxidant, it helps to neutralize harmful free radicals in the body, which can cause cellular damage and contribute to aging and various diseases. By combating oxidative stress, Vitamin K contributes to maintaining cellular health and reducing the risk of chronic illnesses.
Brain health: A growing body of research suggests that Vitamin K may play a role in brain health and cognitive function. Some studies have linked Vitamin K intake to better episodic memory and processing speed. Moreover, its ability to reduce oxidative stress in the brain may also contribute to its potential neuroprotective effects. While more research is needed to fully understand the extent of Vitamin K's impact on brain health, its potential is promising. A recent 2021 study suggested that vitamin K2 holds potential for Alzheimer's disease prevention and treatment.
Though often overshadowed by more renowned vitamins, Vitamin K is undoubtedly a powerhouse nutrient with numerous health benefits. If you are looking to harness the power of vitamin K in the form of supplements here are our top picks of some high-quality vitamin K supplements.
Vitamin K by Thorne Research: Thorne Research Vitamin K is a complete formula that includes vitamin K1 and two forms of vitamin K2. This supplement supports the healthy ability of the blood to clot, promotes healthy arteries, and supports healthy bone density. The product provides the highest quality, clinically studied forms of vitamin K1 and vitamin K2, as MK-4 and MK-7. Contains significantly more MK-4 than most products on the market and the MK-7 is MenaQ7,® the form used in the majority of MK-7 research . The suggested dosage is to take 1 capsule one to two times daily or as recommended by your health professional. The Serving Size: One Capsule provides 6,090 mcg of vitamin K, that provides K2 (5 mg as MK-4), K1 (1 mg), and K2 (90 mcg as MK-7).
Vitamin K2 100 mcg by NOW: NOW’s Vitamin K2 is formulated to support bone health. A serving size of one vegetarian capsule offers 100 mcg of vitamin K 2 as Menaquinone-4 (MK-4) along with 250 mg of Alfalfa powder (aerial parts). As a biologically active form of Vitamin K, K-2 is important for the formation of healthy, strong bone matrix. The supplement is not manufactured with wheat, gluten, soy, milk, egg, fish, shellfish or tree nut ingredients. Produced in a GMP facility that processes other ingredients containing these allergens. The suggested dosage is 1 capsule per day with meals. The product is available in 100 vegetarian capsules in a pack.
Vitamin Code RAW K-Complex by Garden of Life: Garden of Life Vitamin Code K-Complex is a high-potency RAW whole food Vitamin K formula, providing 150% of the Daily Value with a unique lipid delivery system and live probiotics. This supplement is RAW, Non-GMO, Vegan, Gluten Free, and Dairy Free. Vitamin Code supplements are delivered in a whole food base of fruits and vegetables. Vitamin Code supplements are RAW, which not only means that they are produced below 115 F, but also means that these nutrients come with their natural cofactors, along with live probiotics and enzymes, just like raw foods! Made with individually grown nutrients utilizing probiotic cultivation to produce RAW Food-Created Nutrients, Vitamin Code supplements are delivered in a whole food base of fruits and vegetables. Vitamin Code supplements are RAW, which not only means that they are produced below 115 F, but also means that these nutrients come with their natural cofactors, along with live probiotics and enzymes, just like raw foods! Vitamin Code raw powders are delivered in capsules without any binders or fillers everything you want and nothing you don't want. Vitamin Code RAW K-Complex is whole food nutrition, specifically formulated to deliver 120mcg of whole food K-Complex, featuring Vitamin K2 as MK-7, along with Vitamins K1 and K2 as MK-4. Fat-soluble Vitamin K is delivered in a whole food base of cold-pressed omega-rich chia and flaxseed oil, which work as a lipid delivery system to promote absorption. The 23 fruits and vegetables plus 75 alkalizing trace minerals add supporting antioxidants, vitamins and nutrient cofactors. A single serving of one capsule provides 120 mcg of vitamin K as K1 from culture of S. cerevisiae along with 100 mcg of vitamin K2 (as Menaquinine-7) and 10 mcg of vitamin K2 in the form of menaquinone-4. The supplement comes in a bottle of 60 vegan capsules and the recommended dosage is to take one capsule per day along with meals.
As with any nutrient, it is essential to strike a balance in its intake through a varied and balanced diet or, if necessary, through supplementation. Always seek a healthcare provider’s advice before starting supplements. Pregnant woman and people taking anti-coagulant medications must discuss with their doctor before considering vitamin K supplements.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
https://pubmed.ncbi.nlm.nih.gov/11356998/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2566998/
https://pubmed.ncbi.nlm.nih.gov/18374199/
https://www.ahajournals.org/doi/10.1161/JAHA.120.020551
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5831512/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308377/
Glowing from within starts with a healthy diet that includes plenty of fresh vegetables and fruits along with a balanced amount of carbohydrates, fats and protein.
Here are some specific nutrients that weave magic into your looks.
Biotin: This B-vitamin is known for its ability to strengthen hair and promote healthy growth. Biotin or Vitamin B7 is a water-soluble B vitamin which plays a crucial role in strengthening brittle nails and reducing breakage. Incorporate foods like eggs, nuts, avocado, whole grains, and cauliflower into your diet. Biotin helps in the production of keratin (a protein that forms hair, nails and skin). Studies show that low levels of biotin in the body can lead to hair loss.
Vitamins A: Vitamin A is a fat-soluble nutrient that is necessary for healthy skin and hair. Retinoic acid and retinal are the main active metabolites of vitamin A. Retinoic acid is particularly responsible for regulating hair follicle stem cells, influencing the functioning of hair cycle and promoting better skin health.
Vitamin C: Vitamin C supports the production of sebum, the hair's natural oil, and assists in scalp health. It is a water-soluble antioxidant and is the most abundantly found in skin. Its antioxidant properties help fight free radical damage caused by sun, pollutants etc and offers protective effects on the skin.
Silica: Silica is known to contribute to the strength and structure of hair strands. It helps to improve hair elasticity and reduce brittleness, which can minimize hair breakage and split ends. Silica also stimulates hair growth by supporting the health of hair follicles. Silica is involved in the production of collagen, helping to maintain the structural integrity of the skin and reduce signs of aging such as fine lines and sagging. Collagen is a protein that is essential for maintaining skin elasticity and preventing the formation of wrinkles. A 2007 study found that taking 10mg of silica (as silicon dioxide) for 9 months prevented hair breakage by strengthening the hair follicles. Besides skin and hair health, silica is also beneficial for the health of nails. It strengthens the nails, making them less prone to breakage and brittleness. Silica helps maintain nail thickness and can improve the overall appearance and health of nails.
Iron: Iron is an essential mineral that plays a vital role in various bodily functions, including hair growth. Iron promotes hair growth by improving oxygen transport throughout the body. Oxygen is necessary for the growth and repair of cells, including hair follicles. Sufficient iron levels ensure that an adequate oxygen supply reaches the hair follicles, supporting their health and promoting hair growth. It also helps in the absorption and utilization of essential nutrients required for hair growth. It aids in the absorption of other minerals, such as zinc and vitamin D, which are crucial for healthy hair follicles and hair growth. Adequate iron levels ensure that these nutrients are effectively transported to the hair follicles. Lastly, iron influences the hair growth cycle. The hair growth cycle consists of three phases: anagen (active growth), catagen (transitional), and telogen (resting). Iron deficiency can disrupt this cycle, leading to more hair follicles entering the telogen phase. Sufficient iron levels support a balanced hair growth cycle, promoting the growth of new hair. Poor iron levels have been linked to hair loss.
How to Choose your hair, nails, skin supplements?
There are many supplements that are promoted to help with hair, nails and skin support. But not all of them can deliver the result. Here are some quick tips -
Here are our picks for high-quality hair, skin and nail health supplements.
Hair/ Skin/Nails Ultra by Pure Encapsulations: Pure Encapsulations Hair/Skin/Nails Ultra provides the right combination of nutrients that promote stronger hair and nail growth and tightens the skin for a youthful appearance. The combination of vitamin C, zinc, copper, manganese and silica promotes skin elasticity. Pure Encapsulations Hair/Skin/Nail Ultra offers nutrients that are integral collagen and keratin cofactors which promote better skin and hair health. Each serving size (two capsules) provides 250 mg of vitamin C (as Pure Way-C®), 20 mg of niacin as niacinamide, 667 mcg DFE of folate (offers 400 mcg of L-5MTHF as Metafolin®), 6 mg of Biotin, 30 mg zinc (as zinc citrate), 1 mg copper (as copper glycinate),2 mg of manganese as manganese citrate, 30 mg of silica (from bamboo), 150 mg of PABA ( Para-aminobenzoic acid) and 500 mg of BioCell Collagen (hydrolyzed collagen complex). In addition to that the supplement also provides 140 mg of grape seed extract and 60 mg of CoQ10 (blend of sustained-release MicroActive® Q10-cyclodextrin complex and CoQ10). The supplement is gluten-free, soy-free, dairy-free and GMO free. The recommended dosage is to take two capsules daily with meals.
Hair/Skin/Nails Plus by Douglas Laboratories: Douglas Laboratories Hair, Skin, Nail Plus is specially formulated to support healthy hair, skin and nails. The formulation is a combination of nutrients along with special ingredients like bioflavonoids, PABA, lecithin and horsetail. The recommendation is to take 2 capsules per day. Each serving (2 capsules) provides 7500 iu of vitamin A (as vitamin A Palmitate), 62.5 mg of vitamin C (from calcium ascorbate/magnesium ascorbate/magnesium ascorbate and ascorbic acid complex), 80 mg of calcium (from calcium malate/citrate/ascorbate complex), 7.5 mg of iron (as ferronytx), 55 mg of magnesium (magnesium malate), 7.5 mg of zinc ( from zin krebsi/malate/ascorbate complex) and 5 mg of manganese from manganese ascorbate, 37.5 mg of bioflavonoids, 37.5 mg of PABA and 325 mg of horse tail (aerial part) (Equisetum arvense with silica)and 100 mg soy lecithin (Granules, high in Phosphatidylcholine) and 75 mg of Gelatin.
Hair, Skin, and Nail Resilience by Progressive Laboratories: Progressive Laboratories Hair, Skin, and Nail Resilience contains keratin (in the form of Cynatine HNS). Cynatine is the most common form of protein in your hair, skin and nails called Cynatine. The keratin is presented in an orally bio-available which is a unique feature of this supplement. Research shows that Cynatine enhances the strength and resilience of hair and nail tissue. It has also been shown in clinical trials to reduce wrinkles and improve skin moisture and elasticity. Hair, Skin and Nail Resilience also includes 200 mg of Stinging Nettle root extract, which is stanadardized to 0.8 % β-sitosterol and 5% total amino acid. Another highlight of this supplement is that it offers 100 mg of silica from bamboo extract. In a serving of two capsules a day, you get 100 mg silica, 200 mg Nettle root extract, 250 mg of Cynatine HNS along with B vitamins, and trace minerals like copper and zinc. The essential minerals are presented in their patented TRAACS forms which are scientifically-validated chelated minerals. Take two vegetable capsules, once or twice daily with food, or as directed by a health care professional.
Skin Nails Hair 2 by Megafood: MegaFood Skin, Nails, & Hair 2, includes vitamins & minerals to strengthen and nourish hair and nails. The combination of vitamins like A & C delivered with real food like organic oranges & carrots to support healthy complexion and nourishes your hair and nails from inside out. Each serving size of two tablets provides 806 mg of Food & Herb blend that consists of organic Nettle Leaf (Urtica dioica), organic orange, organic brown rice, carrot. It also provides 600 mcg of vitamin A (as beta-carotene), 200 mg vitamin C (as ascorbic acid), 20 mg Vitamin E (d –alpha tocopherol from sunflower seed oil), 300 mcg of biotin and 20 mg pantothenic acid (as d –calcium pantothenate). The supplement also contains trace minerals, 15 mg of zinc bisglycinate and 50mcg selenium as fermented selenium glycinate. The organic nettle leaf is rich in trace minerals and provides a lot of the compounds needed for optimal skin, nail & hair wellness. The recommendation is to take 2 tablets per day with a beverage. The supplement may be taken any time of the day, even on an empty stomach.
Remember, true beauty radiates from a combination of a healthy lifestyle, self-care, and the right nutrients. Prioritize your well-being and indulge in the natural glow that stems from nourished hair, glowing skin, and strong nails. Embrace the power of nutrition and embark on a journey towards unlocking your full radiance, both inside and out.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989391/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9324272/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/
https://pubmed.ncbi.nlm.nih.gov/17960402/
https://pubmed.ncbi.nlm.nih.gov/16635664/
It's hard to believe that effortless retention of information, recalling details, and navigating complex tasks are achievable with simple tweaks to your daily lifestyle habits. Yet, the truth is it is possible and very much lies within the realm of natural enhancements that we can embrace.
In this blog, let’s explore some practical techniques and powerful habits that can unlock the potential of your brain.
Here are five top ways to enhance cognitive health and memory naturally:
Get Sufficient Sleep: Sleep plays a crucial role in consolidating memories and promoting optimal cognitive function. Aim for 7-9 hours of quality sleep each night to support memory retention and recall. Sleep helps in the removal of waste products, including toxic proteins that accumulate during waking hours. This clearance process, known as the glymphatic system, flushes out harmful substances, allowing the brain to function optimally. Moreover, sleep is essential for strengthening of neural connections and the formation of new synaptic pathways, which are crucial for learning and information retention. Sufficient sleep enhances attention, focus, and problem-solving abilities, allowing for improved cognitive flexibility and creative thinking.
Regular Physical Exercise: Engaging in regular physical exercise improves blood flow to the brain and stimulates the release of chemicals that enhance memory and cognitive function. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise each week. Regular exercise promotes the growth of new blood vessels and improves blood circulation. Exercise stimulates the release of neurotransmitters, such as dopamine and serotonin, which are crucial for mood regulation and cognitive processes like attention and memory. By engaging in regular physical activity, we nourish our brains, optimize neurotransmitter levels, enhance neuronal growth, improve sleep, and protect against cognitive decline, all contributing to improved cognitive performance.
Eat a Brain-Healthy Diet: Certain foods have been linked to improved memory and cognitive function. Include a variety of nutrient-rich foods in your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats like omega-3 fatty acids found in fish, walnuts, and flaxseeds.
Mental Stimulation: Keep your brain active and challenged to enhance memory and cognitive abilities. Engage in activities such as puzzles, reading, learning a new skill, playing musical instruments, or participating in strategic games like chess. These activities help stimulate neural connections and improve memory.
Stress Management and Relaxation Techniques: High levels of stress can negatively impact memory and cognitive function. Incorporate stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies that help you relax. These practices can reduce stress and enhance memory performance.
In addition to the above, you can also consider specific herbs which naturally help enhance your brain function. Below you will find our recommended list of high-quality herbal supplements that may help improve cognitive function and boost memory.
Bacopa Monneri by Pure Encapsulations: Bacopa Monnieri is a treasured Ayurvedic herb that is used as a tonic to support the nervous system. Pure Encapsulations offers this herb as a 200 mg extract which is standardized to contain 20% bacosides which are the active compounds in the herb. Bacopa Monnieri may help promote healthy synaptic activity and neurotransmission in the brain. Studies show that the antioxidant effect of the herb may offer protective effects on the brain centers including the frontal cortex, striatum and hippocampus . Research confirms that the brain-protecting effects of Bacopa are mainly due to its antioxidant effects. The product is free of gluten, dairy, soy and GMO. It is suitable for vegetarians and vegans. The suggested dosage is to take one capsule 1-3 times daily with meals.
Rhodiola Rosea by Vital Nutrients: Rhodiola Rosea is an arctic plant mainly used for its adaptogenic properties. It is also commonly referred to as an ergogenic aid since it is used to enhance physical and mental performance . Vital Nutrients offers 400 mg of Rhodiola standardized with 3% rosavins, which are the prime active ingredients in the herb that are responsible for its brain-boosting power. The active ingredient Rosavin may have the ability to help balance the levels of cortisol, the stress hormone, hence it is an adaptogenic herb. As an adaptogenic herb Rhodiola may also encourage physical performance, stamina and energy production . Vital Nutrient’s Rhodiola is available in a package of 60 and 120 capsules. The serving size is two capsules per day or as recommended by the physician. The capsules are easy to digest and suitable for vegetarians.
Ashwagandha by Pure Encapsulations: Ashwagandha is an adaptogenic herb, that is it supports physical and mental well-being. Ashwagandha is also known as “Indian ginseng” and “winter cherry” and the botanical name is Withania somnifera. It is one of the revered herbs that has been in use for 4000 years. Several studies have suggested that Ashwagandha is helpful in reducing stress, improving brain function including memory. Another important benefit associated with Ashwagandha is its ability to improve sleep, which influences alertness, focus, and memory recall. In a 12-week study on 50 adults aged between 65-80 years found significant improvement in sleep quality when compared to the placebo group . In a systematic review of five clinical studies found early evidence that Ashwagandha could improve cognitive functioning in certain populations, including older adults. The systemic review concluded that Ashwagandha improved performance on alertness, cognitive tasks, executive function, attention, and reaction time. The study also found that Ashwagandha is well tolerated, with good adherence and minimal side effects.
Pure Encapsulation’s Ashwagandha is a Gluten-free, non-GMO and hypoallergenic, product and is suitable for vegetarians and vegans. The capsules are also free of soy, dairy and tree nuts and peanut free which makes it suitable for people with specific food allergies. One capsule delivers 500 mg of Ashwagandha extract (standardized 2.5% withanolides). Pure Encapsulations Ashwagandha’s adaptogenic properties support memory, immune function, healthy lipid and glucose metabolism, reduce stress, improve sleep, general mental and physical wellness. Ashwagandha should be avoided by pregnant women and by individuals allergic to plants in the nightshade family. The recommended dosage is 1 capsule per day. The product is available in 60 and 120 vegetarian capsules.
Ginkgo Biloba Max V by Douglas Laboratories: Ginkgo Biloba is known for its antioxidant and anti-inflammatory properties. Ginkgo’s ability to increase blood flow and circulation may play a role in the function of the neurotransmitters in the brain. Neurotransmitters influence everything from heart rate, appetite, sleep cycle, mood, and concentration. The active ingredients, ginkgo flavone glycosides, can help protect the body's structure and function against damage from free radicals, as well as helping to maintain healthy circulatory function and mental performance. Douglas Laboratories Ginkgo Biloba Max-V provides 60 mg of the herb in a vegetarian capsule. The supplement is available in a package of 60 capsules. Each capsule contains 60 mg of Ginkgo herbal extract, which is standardized to provide 14.4 mg of ginkgo flavo glycosides (24%). The standardized form of Ginkgo is the highly concentrated form with therapeutic benefits. It also contains 150 mg of Ginkgo Biloba L in a non-standardized form. The suggested dosage is 1 capsule, two times a day between meals or as suggested by your physician.
In Summary
Remember, consistency is key when implementing these strategies. By adopting these lifestyle changes, you can naturally enhance your memory and overall cognitive abilities.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9436272/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448442/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/
https://pubmed.ncbi.nlm.nih.gov/11410073/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7096075/
https://pubmed.ncbi.nlm.nih.gov/31742775/
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What is collagen?
Collagen is a protein that is abundantly distributed in your body. It is a key component of skin, bones, muscles, tendons and ligaments. The main function of collagen is to provide structure, strength, and elasticity to these tissues, making it essential for overall health and well-being.
There are many different types of collagen, but the most common are Types I, II, and III. Type I collagen is found in skin, bones, tendons, and ligaments, while Type II collagen is found in cartilage. Type III collagen is found in skin, muscles, and blood vessels.
Collagen production naturally decreases as we age, which can lead to wrinkles, joint pain, and other signs of aging.
How Collagen Benefits You
1. Improves Skin Health: Collagen is a crucial component of our skin, and its production decreases as we age. Supplementing with collagen has been shown to improve skin elasticity, hydration, and overall appearance, reducing wrinkles and fine lines. A 2020 randomized, triple-blind, placebo-controlled study collagen was found to improve skin elasticity, reduce wrinkles among participants after 12 weeks of supplementation . Another double-blind, placebo-controlled study found that oral supplementation of specific collagen peptides improved skin elasticity, moisture, and reduced water loss from skin and roughness. The study was observed on women aged 35-55, supplemented with 2.5 - 5 grams of collagen hydrolysate for eight weeks.
2. Relieves Joint Pain: Collagen is an essential component of cartilage, which is the connective tissue that cushions joints. Your body loses collagen with increasing age and as a result, joints become more stiff leading to swollen joints and pain during movement. Studies show that supplementing with collagen helps reduce joint pain and improve joint function in people with osteoarthritis and other joint disorders. A double-blind placebo controlled; randomized study found that collagen in its hydrolyzed form was easily absorbed and acted as a therapeutic agent in managing osteoarthritis and joint-related disorders.
3. Promotes hair growth: Collagen is the fundamental building block of hair, nails and skin. A 2015 preliminary study on collagen supplementation indicated collagen VI a type of collagen present in the extracellular level, can promote hair growth in wound-induced hair damage. A further study that used a double-blind, placebo-controlled approach found that women in the adult stage who supplemented with collagen exhibited enhancements in their hair's overall volume, scalp coverage, and hair body thickness after a period of 90 days. Furthermore, there were additional improvements observed after 180 days, including enhanced hair shine, increased retention of skin moisture, and improved skin smoothness.
Other benefits of collagen
4. Builds Muscle Mass: Collagen is also found in muscle tissue, where it helps to maintain muscle strength and mass. Supplementing with collagen has been shown to increase muscle mass and improve muscle strength in older adults.
5. Promotes Heart Health: Collagen is a key component of blood vessels, and supplementing with collagen has been shown to improve heart health by reducing artery stiffness and increasing blood flow.
6. Supports Digestive Health: Collagen is also found in the lining of the digestive tract, where it helps to maintain the integrity of the gut lining. Supplementing with collagen has been shown to reduce inflammation in the gut and improve gut health.
What causes you to lose collagen?
While aging is one of the primary reasons for the loss of collagen, other factors can accelerate collagen loss as well. A diet high in processed foods such as sugar, prolonged sun exposure, and smoking can deplete the body’s collagen reserves. Genetic defects such as the inability of the body to make enough collagen from dietary proteins can also be a factor for some people.
However, there are ways to support collagen production, such as diet, lifestyle choices, and supplements.
Which foods are high in collagen?
You can get collagen from a variety of animal sources and taking some plant sources also help boost collagen production in the body. Animal sources include bovine, chicken.
Bovine collagen: Bovine collagen refers to collagen that is derived from the skin, bones, or cartilage of cows. It is a common source of collagen used in dietary supplements and cosmetic products due to its abundance and effectiveness. Bovine collagen is rich in type I and type III collagen, which are the most abundant types found in the human body. Bovine collagen is typically hydrolyzed, meaning that it has been broken down into smaller molecules that are more easily absorbed by the body. This makes it a popular ingredient in many collagen supplements and functional foods. However, it's important to ensure that bovine collagen is sourced from reputable and sustainable sources to ensure the highest quality and safety.
Chicken collagen: This is type 2 collagen and best for building cartilage and it provides glucosamine and chondroitin sulfate two key ingredients in joint health.
Fish collagen: Fish collagen is a type of collagen derived from fish skin and scales. It is rich in type I collagen, which is the most abundant type in your body.
Egg shell collagen: Egg shell membrane collagen is a type of collagen that is derived from the membrane that lines the inside of eggshells. It is known to be rich in type I, V, and X collagens, which can help support joint health and reduce inflammation.
Why You Should Consider Collagen Supplements
While collagen is found naturally in many foods, such as bone broth, meat, and fish, it can be challenging to consume enough to support optimal collagen production. Additionally, cooking methods can destroy collagen, making it even more challenging to get enough through diet alone.
Collagen supplements offer an easy and convenient way to support collagen production, with many different types and forms available. Collagen supplements can be found in powder, capsule, and liquid form, making it easy to incorporate into your supplement routine.
When choosing a collagen supplement, it's essential to look for one that is high-quality, with no added fillers or artificial ingredients. Look for supplements that are made from grass-fed, pasture-raised animals and that are hydrolyzed, which means that the collagen has been broken down into smaller, more easily absorbed molecules.
Here are some recommendations for high-quality collagen supplements
Collagen Peptide Capsules by Vital Proteins: If you are looking for a convenient way to increase your collagen intake, Vital Proteins’ collagen peptide capsules are for you. The collagen peptides are derived from grass-fed, pasture-raised bovine. A serving size of 6 capsules provides 3.3 grams of collagen peptide along with 3 grams of protein from bovine hide. The recommended dosage is to take 6 capsules two times a day.
Collagen Forte Caps by Douglas laboratories: One way to improve collagen intake is to supply the body with the right building blocks that naturally help with collagen production. Douglas Laboratories Collagen Forte Capsules are for those people who want to boost their body’s ability to make collagen naturally. Collagen Forte capsules supplies significant amounts of vitamin C, L-Lysine, and L-Proline all of which help support healthy collagen synthesis. The suggested dosage is to take 5 capsules daily with meals or as directed by the physician. A serving of five capsules provides 2000 mg vitamin C, 1000 mg of L-Lysine HCI, 200 mg of L-Proline, and 25 mg of L-Threonine. Along with vitamin C, these three amino acids help improve the body’s collagen production.
Collagen JS by Pure Encapsulations: Collagen JS is a gluten-free, non-GMO, hypoallergenic supplement that supports healthy joints and skin. The supplement is a multi-molecule collagen complex which is assimilated by the body. Multi-molecular collagen refers to a collagen supplement that contains various types of collagen molecules, typically types I, II, III, and sometimes additional types, such as V and X. Different types of collagens have unique molecular structures and functions. For example, type I collagen is the most abundant type in the body and is responsible for providing strength and structure to skin, bones, and tendons. Type II collagen, on the other hand, is found primarily in cartilage and is essential for maintaining its elasticity and shock-absorbing properties. By supplementing with multi-molecular collagen, individuals can benefit from the unique properties of each type of collagen molecule. This may include improved skin elasticity, joint health, and bone density. Collagen JS provides Biocell Collagen hydrolyzed collagen complex from chicken sternal cartilage which provides 60% hydrolyzed collagen. The recommended dosage is 2 capsules, 1-2 times daily with meals and enough water.
There is no doubt that collagen is a crucial component of our bodies and plays a vital role in overall health and well-being. Supplementing with collagen can improve skin health, relieve joint pain, build muscle mass, promote heart health, and support digestive health.
If you are looking for an easy and convenient way to support collagen production, consider adding a collagen supplement to your supplement routine. Look for high-quality supplements made from grass-fed, pasture-raised animals and that are hydrolyzed for maximum absorption. With consistent use, you may start to notice the many benefits of collagen supplementation, from improved skin health to reduced joint pain and beyond. It is important to remember to note that while collagen supplements may provide some benefits, they should not be used as a replacement for a healthy and balanced diet.
References
https://pubmed.ncbi.nlm.nih.gov/32799362/
https://pubmed.ncbi.nlm.nih.gov/23949208/
https://pubmed.ncbi.nlm.nih.gov/24852756/
https://pubmed.ncbi.nlm.nih.gov/25989472/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
Maintaining healthy vision can be influenced by various factors such as age, environment, diet, and underlying health conditions. While these factors are crucial, incorporating specific nutrients into your diet may improve your vision and delay age-related eye conditions like macular degeneration. Research shows that taking certain nutrients contributes to better eye health.
There are several vitamins and nutrients that are important for maintaining eye health. Here are the top ones:
Vitamin A: Vitamin A is also known as retinol because it produces pigments in the retina, which help you see better in low light. It also nourishes the cornea, the clear outer layer in front of the eye. The cornea helps to focus light and helps in clear vision. Vitamin A deficiency leads to night blindness, eye dryness, and poor vision. Studies show that adequate vitamin A intake may be associated with a reduced risk of Age-related macular degeneration (AMD) and cataracts.
Vitamin C: Vitamin C is a water-soluble nutrient and a powerful antioxidant. It helps form collagen, a type of protein that helps provide structure to the eye. Vitamin C helps form the collagen structures for the corneal and scleral region of the eye. As an antioxidant it fends off oxidation and protects the eye tissues.
Vitamin E: A diet rich in vitamin E is often recommended as part of maintaining healthy vision. Vitamin E is a fat-soluble nutrient and a powerful antioxidant. Since part of oxidative stress is considered one of the reasons for poor vision, cataracts, retinal degeneration, and other pathological conditions of the eye, consuming antioxidants like vitamin E may play a key role in mitigating oxidative stress and protecting delicate eye tissues. According to a randomized, placebo-controlled study (which is considered the gold standard), taking a daily dose of 400 international units (IU) of vitamin E, along with other nutrients such as carotenoids, zinc, and vitamin C, can help to slow down the progression of age-related macular degeneration (AMD) in older adults and prevent it from reaching advanced stages.
Lutein: Lutein is a carotenoid that is present throughout the central nervous system and brain. It is mainly concentrated in the peripheral retina, choroid (which supplies blood to and nourishes the entire eye), and ciliary body (the middle layer of the eyeball). A lesser concentration of lutein can also be found in the lens and iris of the eye. Due to its antioxidant and anti-inflammatory properties, lutein offers numerous benefits for maintaining good eye health.
Zeaxanthin: Zeaxanthin is another antioxidant carotenoid like lutein that is present in the eyes. The key role of zeaxanthin is to filter the harmful effects of natural and artificial lights. Zeaxanthin is stored in the macula, retina and fovea (a spot in the center of the retina). Fovea is responsible for all activities requiring intense visual details, such as driving and reading.
According to research conducted by the Schepens Eye Research Institute and Department of Ophthalmology at Harvard Medical School, the level of zeaxanthin in the retina strongly influences light damage. Researchers found that higher dietary levels of zeaxanthin provide significantly greater retinal protection than levels normally occurring in the diet. In essence, dietary zeaxanthin is shown to play an essential role in safeguarding the retina of the eye from the harmful effects of light.
Omega-3 fats: Omega – 3 fats are essential fats that form the structural components of all tissues and are vital for forming new cell membranes. Research shows that omega-3 fat, specifically DHA (Docosa hexaenoic acid) has directly influences the formation of rhodopsin. Rhodopsin is the most abundant protein in rod cells found in the retina. This visual pigment that is responsible for converting photons into chemical signals in the nervous system, which allows us to sense the light. DHA is necessary for converting the inactive form of rhodopsin to its active form. Preliminary studies show that low levels of DHA can alter the content and function of rhodopsin.
Zinc: Zinc is a micromineral found in high concentrations in the eye, specifically the retina and choroid. Zinc interacts with taurine (amino acid) and Vitamin A to help regulate the light-rhodopsin reaction. Zinc is also an antioxidant that plays various roles in many biochemical reactions. Zinc performs this subtle biochemical reaction which may influence the development and progression of several chronic eye diseases.
Pro DHA Eye by Nordic Naturals: Pro DHA Eye is a powerful formula that protects against harmful ultraviolet blue light and supports eye health. The formula contains a unique blend of concentrated omega-3 fish oils with natural carotenoids. The omega-3 helps fight inflammation and the carotenoids lutein and zeaxanthin offer antioxidant protection and help maintain eye health. ProDHA Eye provides a total of 1460 mg of omega- 3 fats which includes 360 mg of EPA, 845 mg of DHA and 255 mg of other omega-3's in 2 softgels. The composition of carotenoids includes 20 mg of FloraGLO® Lutein and 4 mg of zeaxanthin. The freshness and purity of the fresh oils is ensured due to Nordic Natural’s patented “nitrogen processing” technology which prevents the typical side effects such as repeat or burp-back. The ProDHA Eye fish oil is presented in a natural triglyceride form, which is 70% more absorbable than the ethyl ester form found in fish oils.
The supplement is available in 60 and 120 count soft gels. The recommended dosage is 2 soft gels daily with food or as directed by your healthcare professional. The product surpasses all international quality standards and is third party tested for safety and efficacy. Nordic Naturals ProDHA Eye is free of gluten, milk derivatives, artificial colors and flavors and safe for individuals with gluten and lactose sensitivity.
Macular Support Formula by Pure Encapsulations: This is an excellent formula for individuals seeking to enhance their macular health. The macula is located at the center of the retina and is responsible for receiving light focused by the cornea and lens. Photoreceptor cells located in the macula transmit signals to the brain that are then interpreted as images. Pure Encapsulations Macular Support Formula offers antioxidants along with natural herbs/botanicals to help support the macula. The combination of these ingredients makes for a powerful formulation that helps protect the macula and maintain healthy vision. Macular Support Formula contains lutein and zeaxanthin, the two carotenoids that are most concentrated in the macular region of the eye. Lutein and zeaxanthin help support the integrity and density of the macula pigment, as well as help maintain the health of the optical lens. The supplement offers an array of nutrients that are crucial for eye health along with a powerful combination of herbal extracts that protect the macula. When taken as directed each serving (2 capsules) provides 10mg of FloraGLO® Lutein, 2 mg of zeaxanthin, and 1445 microgram of proprietary blend of mixed carotenoids. Plus, it also provides 7500 mcg of vitamin A (as betacrotene), 800 mg of vitamin C (as ascorbic acid), 250 mg of n-acetyl L-cysteine and 50 mg of Setria® glutathione. The supplement also provides 80 mg of bilberry fruit extract, 50 mg of grape seed extract, The recommended dosage is to take two capsules per day along with meals. The product is gluten-free, non-GMO and hypoallergenic.
Macu-support by Douglas Laboratories: A well-balanced formula with a spectrum of key nutrients that promote the health of retina and macula for healthy vision. Macu-support contains antioxidants such as vitamin C, vitamin E, zinc, lutein and zeaxanthin which are crucial for supporting the macular region of the eye. Each serving size (3 capsules) provides 10 mg of lutein and 2 mg of zeaxanthin along with 25 mg of zinc, 500 mg of vitamin C (as ascorbic acid), and 400 IU of vitamin E. The recommended dosage is 3 capsules per day.
Vitamin A 3000mcg (10,000 iu) by Pure Encapsulations: If you are looking for a sole vitamin A supplement, Pure Encapsulations offers the best Norwegian cod liver oil sourced vitamin A. The supplement is a combination of synthetic vitamin A palmitate and natural tocopherols. The recommended dosage is to take one capsule per day or as suggested by a healthcare provider. Each package supplies 120 soft gels capsules.
While incorporating these nutrients into our diets is the right step towards preserving our vision and maintaining good eye health. It is important to note that they should not be used as a replacement for regular eye exams and professional medical advice.
References
https://pubmed.ncbi.nlm.nih.gov/7933422/
https://pubmed.ncbi.nlm.nih.gov/25194611/
https://pubmed.ncbi.nlm.nih.gov/11438049/
https://pubmed.ncbi.nlm.nih.gov/11006506/
https://pubmed.ncbi.nlm.nih.gov/8895822/
https://pubmed.ncbi.nlm.nih.gov/18249249/
https://pubmed.ncbi.nlm.nih.gov/11594942/
https://pubmed.ncbi.nlm.nih.gov/11180970/
https://pubmed.ncbi.nlm.nih.gov/12407147/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/
https://pubmed.ncbi.nlm.nih.gov/16590155/
https://pubmed.ncbi.nlm.nih.gov/11544259/
https://pubmed.ncbi.nlm.nih.gov/8300367/
https://pubmed.ncbi.nlm.nih.gov/11349933/
https://pubmed.ncbi.nlm.nih.gov/6755784/
Although it is easy to assume only people with diabetes need to pay attention to their blood sugar, irrespective of health conditions, it is crucial for everyone. Given our present lifestyle and eating habits, maintaining healthy blood sugar is the cornerstone of good health. Maintaining a healthy blood sugar range helps to keep you energized all day long, helps ward off fatigue, and prevents excess weight gain.
Maintaining healthy blood sugar is simple and fairly easy if you are ready to tweak your diet, exercise and daily routine. This blog shares some simple tips that naturally help maintain healthy blood sugar levels.
Regular exercise: Adopting a regular exercise habit is a proven remedy for keeping blood sugar healthy. Exercise improves insulin sensitivity which is the most crucial reason exercise works. Improved insulin sensitivity means your body can use the available sugar in the bloodstream efficiently . Study after study shows that regular exercise is a simple yet powerful tool for maintaining a balanced blood sugar level. Exercising on a regular basis favors fat breakdown and regulates glucose production in the liver, which is crucial in the management of type 2 diabetes.
Lower stress: Although it is hard to connect the dots, stress is a significant cause of blood sugar spikes. During stress, your body goes into “flight or fight” mode. It causes the release of hormones - glucagon and cortisol which increases the blood sugar level . Several studies have confirmed the correlation between stress and increased blood sugar levels ; hence healthcare professionals recommend stress-lowering activities such as relaxing breathing techniques, meditation, pursuing a hobby etc. A recent 2021 study found that mindfulness meditation improved the blood sugar and quality of life in Type 1 diabetes patients.
Eat plenty of fiber: Dietary fiber slows the digestion of carbohydrates, which helps to reduce the rate at which sugar is released in the blood. Because the fiber is not easily digested by the body, a fiber-rich diet doesn’t cause the sugar spike that happens when eating simple carbohydrates like sugars found in processed food, cakes, juices etc. Fiber also helps build gut-friendly bacteria, promoting healthy blood sugar balance, and improving overall health.
Avoid processed foods: By simply avoiding refined foods and simple sugars in your diet, you can avoid sugar spikes and protect your pancreas. In place of processed foods, choose a meal packed with protein, healthy fats and enough fiber. The combination protein, fat, and fiber in a meal slows down the absorption of sugar and helps manage your appetite and promotes better digestion.
Include nutrient-rich foods & natural herbs: Eat foods rich in B vitamins, chromium, and magnesium. A diet that falls short of minerals and micronutrients like chromium is linked to diabetes and high blood sugar levels . Chromium is a trace mineral that is crucial for insulin activity . Besides these nutrients, spices like fenugreek and cinnamon have been used in Ayurveda and other naturopathic system of medicine to improve blood sugar levels. Including healthy fats like omega-3-rich sources helps reduce inflammation, helps maintain blood sugar, and benefits the heart too. Besides these nutrients, regular intake of blood-sugar friendly vegetables like bitter melon, and herbs like bilberry, Gymnema, prickly pear, Holy basil, Ginseng and cinnamon bark can help with improving blood sugar levels. Here is a quick summary of the phytochemicals present in each of these nutrients and their effect on blood sugar.
Fenugreek: Studies show that fenugreek contains many bio-active compounds like trigonelline and diosgenin which exert anti-diabetic and weight loss effects . These compounds in fenugreek were found to improve insulin sensitivity in individuals and promote better blood sugar balance.
Cinnamon bark: Cinnamon bark contains potent antioxidant compounds like catechins and procyanidins and resinous compounds including cinnamaldehyde, cinnamate, cinnamic acid, and essential oils, which contribute to its many health benefits . A 2016 study found that taking 1 gram of cinnamon for 12 weeks reduced fasting blood glucose and improved oxidative stress markers in patients with poorly controlled type 2 diabetes. The researchers found that this indicated the beneficial effect of cinnamon as an adjuvant therapy to control diabetes along with conventional medications.
Gymnema: Saponins, terpenoids, flavonins, tannins, and alkaloids are some of the phytochemicals found in Gymnema. These natural compounds were found to contain anti-inflammatory, and antidiabetic effects, mainly the terpenoids that play a role in reducing blood sugar level . A 2017 study revealed that 200- 400 mg of gymnemic acid (a type of plant chemical in gymnema) reduces the intestinal absorption of glucose.
Holy Basil: Studies show that the leaf extracts of Holy Basil have been shown to increase insulin secretion, thereby reducing elevated blood sugar levels. It is highly recommended as one of the most potent traditional herbs to manage diabetes . The polyphenolic compounds caffeic acid, p-coumaric acid were found to show powerful anti-diabetic effects.
If you are interested in adding natural herbs and blood-sugar friendly nutrients to your diet, below are our recommendations for high-quality dietary supplements. If you have diabetes or take medications for other health conditions it is important to check with your doctor before adding dietary supplements to maintain blood sugar levels.
ProOmega Blood Sugar by Nordic Naturals: The supplement offers the three crucial nutrients that work in maintaining healthy blood sugar. ProOmega blood sugar offers omega-3, chromium and alpha-lipoic acid. These three nutrients are known to help with insulin action. The product contains 300 mg of alpha-lipoic acid, 200 microgram of chromium and 896 mg of total omega-3s that includes EPA (455 mg of eicosapentaenoic acid, 315 mg of Docosahexanoic acid, and 126 mg of other omega-3s). The chromium is presented in a chelate form as a blend of chromium, glycine and niacin (vitamin B3). This chelate form is considered a safe and efficient form of delivering chromium. ProOmega Blood Sugar is in a natural triglyceride form which is 70% more absorbable than the ethyl ester form found in other fish oils. The product has no fishy smell, taste, or aftertaste. Nordic Naturals’ patented “nitrogen processing” ensures that ProOmega Blood Sugar is 100% pure and fresh. Besides supporting healthy blood sugar levels, it may also promote fat metabolism. The supplement is third-party tested for safety and efficacy to meet international quality standards. The product is available in 60 softgels. The recommended dosage is to take two soft gels daily with food or as directed by your health care professional.
Premium Blend Blood Sugar Manager by Nature’s Way: This six-herb blend blood sugar supplement helps support healthy sugar metabolism. This supplement provides a combination of herbs, vitamin A and cinnamon to support healthy blood sugar metabolism. The herbs include Gymnema, Prickly pear, Bitter melon, fenugreek and Bilberry. Gymnema is an herb that is widely used in Ayurvedic treatments to improve blood sugar metabolism. Bilberry is another herb that is known for its rich antioxidant levels (polyphenols), which exert anti-inflammatory, and anti-diabetic effects. Bitter melon is a popular plant that is frequently used to treat diabetes-related conditions in Asia, East Africa, and South America. The supplement is free of artificial coloring, flavorings, dairy products, preservatives, salt, soy, sugar, and yeast. The suggested dosage is to take 3 capsules twice daily, preferably with food or as advised by your healthcare provider.
Blood Sugar Support by Vital Nutrients: Vital Nutrient’s Blood Sugar Support dietary supplement uses nutrients like biotin, vanadium, chromium along with herbs like Holy Basil extract, and Ginseng root. A combination of five herbs and three nutrients provides a synergistic blend to support optimal pancreatic function. The supplement helps promote lean body mass, maintain healthy cortisol levels, and improve blood sugar levels. Vital Nutrient’s Blood Sugar Support contains a combination of chromium and vanadium, which may work to enhance blood sugar balance in the body. In addition, the combination of American Ginseng which regulates cortisol (the stress hormone), and Holy Basil extract (improves the function of pancreas) work to lower high blood sugar levels. Besides these two herbs, the product contains fenugreek seed fibers, Gymnema slyvestre leaf extract, and cinnamon bark to give a powerful combination of herbs that work to maintain healthy blood sugar levels. The product is available in 120 vegetarian capsules. The recommended dosage is to take two vegetarian capsules per day along with meals or as directed by your physician.
Blood Sugar Manager by Nature’s Way: Nature’s Way Blood sugar Manager provides B vitamins, essential to energy conversion and Botanics including Bitter Melon, Gymnema, cinnamon, Bilberry and Bayberry for maintaining healthy blood sugar levels. Besides these herbs, Blood Sugar Manager also contains B vitamins including folate in the form of Quatrefolic(R) Brand (6S)-5-Methultetrahydrofolate. Other crucial nutrients include magnesium, choline, zinc, copper and Alpha-lipoic acid. The recommended dosage is two capsules per day, best when taken alongside a high carbohydrate meal.
As always consult with your health care provider before starting off with new dietary supplement to maximize your health benefits and reduce risks.
References
https://pubmed.ncbi.nlm.nih.gov/34751700/Everyone feels tired occasionally; however, if feeling tired is a chronic symptom, it ruins the quality of your life. It is overwhelming, debilitating, and leads to a loss of productivity. Beverages like coffee or energy drinks give you a temporary boost, but the energy shot is short-lived and not sustainable for the entire day. Needless to say, over-reliance on such stimulants can lead to sleep disruption, increased heart rate, and further exasperate feelings of fatigue and low energy.
If you’ve been bandaging your fatigue with energy drinks and caffeine to get through work, it's time to change your strategy! There are natural ways to improve your energy levels without the side effects! The approach is to address the root cause of the problem instead of choosing temporary fixes. This blog will look at these reasons and ways to naturally improve your energy levels. As always, we will conclude with some high-quality supplement recommendations for you to consider. Here’s what you should do to avoid fatigue, and here’s what you should do to regain your energy,
What should you do to avoid fatigue?
Factors like poor quality sleep, nutritional deficiencies, and stress are some common underlying factors for low energy levels.
Common underlying reasons for low energy levels
Poor sleep quality: Poor sleep is identified as the number one cause of low energy and fatigue. During sleep, your body performs critical functions, such as repairing and regenerating cells and releasing growth hormones. This helps you stay alert and energized the next day.
Unhealthy eating habits: Not choosing healthy foods can lead to nutrient deficiencies that impact the cells' energy release. Nutrients like magnesium, Vitamin B12, folate, and other B vitamins participate in the biochemical reactions involved in energy release.
Falling short of these crucial nutrients has been linked to fatigue . For instance, vitamin B12 is necessary for producing red blood cells, which carry oxygen to various organs in the body. Deficiency of vitamin B12 leads to low energy levels and severe fatigue. Megaloblastic anemia is a type of nutritional deficiency caused by low levels of B12 and folate.
Chronic stress: Chronic stress impairs energy release and is linked to fatigue. Stress also causes structural and functional changes in the brain. When the brain’s cortical centers sense a disturbing stimulus, it responds by increasing heart rate and glucose release as a response to a perceived threat (stress). This exhausts the body’s resources and triggers inflammatory reactions, worsening fatigue and energy levels.
Sedentary living: Studies show that sedentary behavior is more than just physical inactivity - it causes poor blood circulation, chronic inflammation, and even hormonal imbalances, which may surface as low energy levels and chronic fatigue . Staying physically active by adopting a regular exercise regime, such as walking, swimming, etc. helps deliver oxygen and nutrients to your cells and keeps your heart pumping efficiently. When your heart functions better, your blood circulation improves, giving you more energy throughout the day.
Now that we know the most common causes of low energy levels let’s look at some natural ways you can replenish your energy reserves. A few healthy tweaks to your diet and lifestyle habits go a long way in improving your health.
What should you do to regain your energy?
Use these healthy tweaks
Adopt clean sleep habits: This translates to following a regular bedtime schedule. If you plan to go to bed at 10 pm, finish your dinner an hour or more before. Another important thing to go with this advice is to avoid using laptops, smartphones, and other media an hour before going to bed. The National Sleep Foundation, a non-profit organization, recommends adopting clean sleep habits and regular sleep timings as one of the ways to fight off chronic fatigue symptoms.
Choose energy-boosting foods: Avoid processed, sugary and fatty foods which make you feel sluggish and lethargic in the long run. Sugary foods give you an instant sugar high and subsequently cause a sugar crash, which dips your blood glucose, leading to feeling drained out. Instead, go for foods and snacks that offer fiber, protein, and healthy fats, which help maintain the blood sugar balance. Including foods rich in B vitamins, magnesium, and other crucial nutrients that help your cells release energy is a great way to improve energy levels naturally. Vitamin B12 is necessary for DNA synthesis and energy production. Oxygen transport requires iron, B vitamins B6, B12, and folate . Falling short of these nutrients increases the risk of anemia, reduces oxygen supply to the cells, and consequently affects energy release. Another crucial nutrient to consider is CoQ10, which plays a vital role in energy release.
Address stress: Chronic stress is not to be ignored and needs to be addressed head-on. Identify the causes of stress and eliminate them. Include mind-body relaxing techniques such as tai-chi, and yoga, which are effective ways to lower stress. Consider taking adaptogenic herbs like ashwagandha and Rhodiola, which help the body to adapt and respond well to stressful situations and conditions. In a double-blind, placebo-controlled, randomized study (a gold standard for studies), ashwagandha root extracts were found to enhance sleep quality, reduce stress levels, improve focus and were safe and well-tolerated. Similarly, the root extracts of Rhodiola were found to improve the body’s response to imposed stressors and exert a normalizing effect on the body. This has an indirect effect on improving energy levels by lowering stress.
CoQ10 by Integrative Therapeutics: Integrative therapeutics presents CoQ10 in an easy-to-swallow softgel. It contains Trans-CoQ10, the natural form derived from yeast fermentation. Integrative Therapeutics CoQ10 also supports immune function, skin, and periodontal health. One softgel contains 100 mg of coenzyme Q10 (ubiquinone 10). The suggested dosage is to consume 3 soft gels daily or as recommended by your healthcare professional.
Methyl B12 Plus by Douglas Laboratories: Douglas laboratories offer B12 in dissolvable lozenges that are great tasting. Methyl B12 Plus by Douglas Laboratories provides Metafolin® L-methyl folate and vitamin B12 methylcobalamin in a single tablet. The combination of folate and B12 in their respective bio-available form supports energy production and other major biochemical reactions in the body. Methylfolate and methylcobalamin are the predominant forms of B vitamins commonly found in cells that do not require additional conversion in the body. Methyl B12 Plus dissolvable lozenges are naturally sweetened with Xylitol and flavored with natural black cherry and vanilla. The supplement is available in 90-count lozenges. The recommended dosage is to take one lozenge per day or as directed by your health care professional. Douglas Laboratories strongly recommends allowing the lozenge to dissolve in the mouth and then swallowing. The supplement offers 400 mcg of folate as L-methyl folate and metafolin, along with 1000 mcg of Vitamin B12 as methylcobalamin.
Ashwagandha by Pure Encapsulations: Ashwagandha by Pure Encapsulations is an exclusive Ashwagandha formulation that solely provides this herb. If you do not want a blend of herbs and looking to take Ashwagandha to explore its unique benefits, this is a perfect formulation. The dietary supplement provides 500 mg of ashwagandha root extracts that is standardized to contain 2.5% of withanolides. The recommended dosage is one capsule daily with or between meals or as advised by your healthcare professional. The formulation is non-GMO, gluten-free, and suitable for vegans and vegetarians.
Energy Xtra by Pure Encapsulations: If you are looking for a dietary supplement made of hypoallergenic ingredients, gluten-free, and non-GMO, this is for you. The formulation contains herbal blends that support physical energy, promote mental stamina, and fight mild fatigue. Pure Encapsulations Energy Xtra contains adaptogenic herbs that help the body cope with physical and mental stressors. The herbal blend consists of Ashwagandha, Asian ginseng, eleuthero root extract, and Rhodiola extract. The Ashwagandha extract is standardized to contain 2.5% withanolides, the Asian ginseng extract is standardized to provide 5% gingenosides, eleuthero extract is standardized to contain 0.8% of eleutherosides and the Rhodiola extract is standardized to contain 3% of total rosavins and 1% of salidroside. The recommended dosage is to take one capsule daily with meals or as directed by your physician. Energy Xtra is available in 60-count and 120-count capsules and is sourced from non-GMO ingredients, vegetarian and gluten-free ingredients.
The takeaway, diet, exercise, and sleep - all three factors go arm-in-arm, keeping you energized throughout the day. It is important to focus on these factors while taking the supplements for improved results. If you have other health concerns, it is essential to check with your healthcare provider before adding herbal dietary supplements to your diet.
References
https://pubmed.ncbi.nlm.nih.gov/17215708/
https://www.ncbi.nlm.nih.gov/books/NBK482512/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139309/
https://medlineplus.gov/healthrisksofaninactivelifestyle.html
https://www.thensf.org/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/
https://pubmed.ncbi.nlm.nih.gov/34858513/
https://pubmed.ncbi.nlm.nih.gov/11410073/
What is a muscle cramp?
When your muscles contract involuntarily and are unable to relax, it leads to muscle cramps. This unintentional cramping of muscle or a group of muscles is called a muscle cramp. Muscle pain and spasms most likely target the lower portion of the body (lower back, legs, or feet). In particular, the hamstrings, calf muscles, and quadriceps are most likely to be affected. One of the most agonizing types of muscle cramps is the charley horse, which affects the calf muscles. Since it happens mainly at night and wakes you right up out of your sleep, it is also called night cramps.
Some people also experience cramps when they get out of bed in the morning or simply after exercising.
What causes muscle cramps?
Muscle spasms, leg cramps, or charley horses can become frequent as you get older. This is because the tissues that connect your muscles to the bones naturally shorten as you age. In the majority of cases, nearly 60% of the cramps occur at night. While muscle cramps cause intense pain, they are harmless. The good news is there are ways to minimize the frequency of night cramps (Charley horses). But, just about anyone can suffer from muscle cramps. This could happen due to several reasons. However, age is a predominantly dominating factor for muscle cramps.
Overworking muscles: Overuse of muscles or exercising without stretching and conditioning can result in muscle cramps. This is often common among those under the age of 50.
Diet low in nutrients: A diet low in nutrients can be an underlying cause of frequent cramps. Especially magnesium, a smooth muscle relaxant can help relax tight muscles by acting as a relaxant. Since it is a natural calcium blocker, it helps your muscles relax after contracting.
Poor electrolyte balance: Low levels of potassium, sodium, magnesium or calcium can contribute to muscle spasms.
Dehydration: Not consuming enough fluids and dehydration can also lead to muscle cramps
Medical conditions: Health conditions such as pregnancy, hypothyroidism, kidney failure, and taking medications like statins and certain blood pressure drugs can cause frequent spasms.
Certain medications: Taking certain medications such as diuretics, naproxen, statins, clonazepam, and albuterol can cause leg cramps as a side effect.
Alcoholism: Too much alcohol can dehydrate the body, which triggers leg cramps.
Improper posture: Sitting for long periods, standing or sitting on concrete floors or improper posture can cause cramps. Improper posture also includes exercising and walking with bad posture, incorrect shoe type, and shoe size.
How do muscle spasms develop?
Poor circulation: When muscles don’t receive enough blood supply due to poor circulation, they lack nutrients. The inability to receive enough oxygen, nutrients, and electrolytes is the primary reason for muscle weakness. When this happens in the farthest body parts from your heart such as lower extremities (calf muscle, toes, ankle) they are more prone to cramps and spasms.
Magnesium deficiency: If you are magnesium deficient you are more likely to end up with leg cramps than those with optimal magnesium levels. It has a direct effect on the relaxation of smooth muscles and as a natural calcium blocker, it helps your muscles to relax. Magnesium is a trace mineral that participates in over 300 biochemical reactions in your body. Magnesium is important to maintain blood sugar balance, improve blood circulation, lower depression, improve exercise performance, and promote anti-inflammatory effects.
Pinched or compressed nerve: A pinched or compressed nerve in your spine can trigger muscle spasms which become pronounced when you start moving or change positions suddenly. This is why it is important to maintain proper spine posture.
Now that we know some of the causes of muscle cramps let’s look at a few ways to prevent them.
Ways to prevent muscle cramps
Stretching exercises: Stretching exercises can improve your condition and reduce the frequency of muscle cramps. Stretching before going to bed, during the day, and before an intense physical activity can help condition your muscles. This is a crucial component of any exercise regimen. Stretching before and after an exercise also helps improve your endurance and ability to perform physical activity with fewer injuries.
Stay hydrated: Keeping up with water intake throughout the day can keep your muscles maintaining a healthy contraction and relaxation cycle. This also helps prevent all problems related to dehydration such as fatigue, heat exhaustion, intense thirst, and general body aches.
Avoid prolonged sitting: Prolonged sitting during the day can cause stiff muscles. Move around frequently and maintain a good posture during the daytime.
Use Epsom salt/foot bath: Epsom is naturally rich in magnesium, adding it to your warm bath or simply soaking your feet in a foot bath containing Epsom salt can help relax muscles.
Nutrient-rich diet: Choose to include plenty of mineral-rich foods in your diet. Magnesium-rich foods like dark greens, nuts, and seeds and taking high-quality supplements can help to cover any nutrient deficits.
If you are looking to improve your magnesium levels here are some products to consider,
Magnesium Glycinate by Pure Encapsulations: This product is best for those who have a sensitive stomach and need to take a magnesium supplement. The glycinate form is less likely to cause loose stool than other forms of magnesium. Pure Encapsulations offers Magnesium in the glycinate which is highly effective and well absorbed by the body. Proper magnesium balance supports muscular health along with improving energy levels, heart, and circulatory health. The supplement is gluten-free, vegan, and made with hypoallergenic ingredients. It is available in 90 counts, 180, and 360-count capsules. The product is also available in liquid form for those who don’t prefer capsules. The recommended dosage is 1-4 capsules along with meals or as recommended by your physician.
Tri-Magnesium by Integrative Therapeutics: This supplement is a unique blend of three forms of magnesium hence the name Tri-magnesium. The magnesium is available as citrate, Krebs cycle acid complex, and malate. The magnesium is combined with the Krebs cycle intermediates citrate and malate. One capsule gives 300 mg of elemental magnesium to support overall health. The suggested dosage is one capsule per day, and 300 mg of magnesium meets 71% of the daily value of magnesium. The presence of three forms of magnesium improves the bioavailability of the nutrient. The three types of magnesium forms are responsible for energy production within the cell and improve muscle and heart function. The supplement is available as 90-count vegetarian capsules. The product is gluten-free, dairy-free, and contains no wheat, corn, or soy.
Liquid Calcium-Magnesium 2:1 by Integrative Therapeutics: Liquid calcium-magnesium is a convenient alternative to swallowing large pills. The supplement provides calcium as 600 mg of calcium-magnesium citrate and magnesium as 300 mg of calcium-magnesium citrate and magnesium citrate. This ensures the delivery of calcium and magnesium in a 2:1 ratio. Another plus is that this formula also includes 400 IU of vitamin D in the form of cholecalciferol, which is the active form of vitamin D3. The formula is free of gluten, soy, and dairy and suitable for those with food sensitivities. The product is also devoid of artificial coloring and artificial flavoring and does not contain wheat or yeast. In addition, the liquid formulation is xylitol-free and does not contain vitamin K. The product is available in orange-vanilla flavor and comes in 16 fluid-ounce (480 ml) bottles. The liquid formulation is also available in a 1:1 calcium-magnesium ratio. The recommended dosage is one tablespoon (15 ml) per day for adults and children over 12 years of age. Shake well before use and use the suggested dosage or as recommended by your provider.
Magnesium Buffered Chelate by Designs for Health: A highly absorbable form of magnesium in a convenient dosage of two capsules per day. Designs for Health Magnesium Buffered Chelate contains highly absorbable magnesium. Since the magnesium is in the buffered chelate form, it is less likely to cause gastrointestinal symptoms that are common when taking conventional supplements. Each capsule provides 150 mg of elemental magnesium in a very stable chelate form via a patented technology. The recommended dosage is two capsules per day or as directed by the physician. The supplement is available in 120 and 240 vegetarian capsules.
It is essential to bear in mind that medical history should also be considered when addressing muscle cramps. While some muscle cramps can be managed with the above remedies, some medical-related ones need a different approach, and you will have to work with your physician to address the problem. Maintaining electrolyte balance, making up for magnesium deficiency, and staying hydrated may not work for those suffering from complicated conditions such as motor neurone disease.
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Unfortunately, as years pass, the shine and the volume come down. The immediate course of action is to turn to hair products that promise the best. But are expensive hair products effective for maintaining hair volume and reducing loss?
According to the American Academy of Dermatology, it is normal to lose 50 –100 strands of hair per day (1). Anything significantly higher than this is a cause for concern. Experiencing hair loss or hair thinning can lead to desperate attempts to salvage what is left. However, getting to the root of the problem is essential before investing in expensive hair care products.
Reasons for hair loss
Various factors play a role in hair loss, such as genetics, hormonal changes, stress, pollution, illness, and nutritional deficiencies. While nothing can be done about genetics, other factors can be manipulated to a certain degree to improve hair growth. The easiest and often overlooked factor is the nutritional component.
Hair loss is a common issue that may be improved with vitamin and mineral supplementation. They are essential for normal cell growth and function and may contribute to hair loss when they are deficient. With proper nutrition and supplementation, hair strands stay healthy, and hair follicles become stronger, promoting hair growth and preventing hair loss. Supplements are relatively affordable and an effective way to improve hair growth compared to expensive hair products.
Nutrients to take for hair growth
Zinc: Zinc is a micronutrient cofactor in many enzymes that are a part of hair follicle health. Studies suggest that hair loss is one of the common symptoms of zinc deficiency (2). Zinc blocks hair loss by preventing regression of hair follicles and promoting recovery of damaged hair follicles (3). A study published in Annals of Dermatology found that taking zinc supplements helped alopecia patients with zinc-related hair loss. The study evaluated 15 alopecia subjects taking 50 mg of zinc gluconate for 12 weeks. After the study period, positive therapeutic effects were observed for nine out of 15 patients. The researchers concluded that zinc supplementation should be a part of adjuvant therapy in alopecia treatment (4).
Copper: Copper is a trace mineral involved in synthesizing the pigment melanin and collagen cross-linking, two critical components of hair growth. A recent study revealed that copper plays a crucial role in the differentiation and proliferation of dermal papilla cells. These specialized fibroblasts play an essential role in developing hair follicles (5).
Silica: Silica indirectly affects hair growth; it helps to strengthen hair and thereby prevent hair loss. A randomized controlled trial noted that 10 mg of silica for 9 months strengthened the hair strands of 48 women with fine hair (6).
Vitamin C: Also called ascorbic acid, vitamin C is a water-soluble antioxidant nutrient that effectively fights free radical damage. Vitamin C is crucial for collagen production and for absorbing iron from the diet. Both collagen and iron are essential for hair growth; therefore, including adequate quantities of vitamin C in the diet is vital to prevent hair loss due to iron deficiency (9,10).
CoQ10: Studies show that consuming Coenzyme Q10 could help prevent age-related effects on hair, such as hair thinning and hair loss. A 2009 publication in the International Journal of Cosmetic Science revealed that the antioxidant activity of CoQ10 may have positive effects on the human hair follicle. Researchers found CoQ10 to act as a potent bioactive that stimulates the gene expression of hair keratins, especially those affected during aging processes in the hair follicle. (11) The paper concluded that the anti-aging properties of CoQ10 may be beneficial to meeting the needs of mature hair, specifically via its hair–keratin strengthening effects.
B vitamins: B vitamins like biotin, B5 & folate are found to be beneficial in improving hair growth and preventing excessive hair loss. A recent 2020 study found that pantothenic acid (7) may help in hair growth by regulating hair follicles. B vitamins like folate and B12 are involved in nucleic acid production, suggesting that these vitamins might play a role in the highly proliferative hair follicle (8).
Besides these nutrients, certain plant extracts can also help boost hair growth and prevent excessive hair loss. Plant extracts are rich in phytonutrients that can stimulate hair growth. Some hair-strengthening and growth-boosting phytonutrients include catechins, anthocyanins, terpenoids, polyphenols, and flavonoids.
There is no doubt that vitamins and trace elements are a crucial part of our diet. These nutrients and macronutrients like carbohydrates, protein, and fat play an essential role in the normal hair follicle cycle. They are specifically involved in the turnover of the matrix cells in the follicle bulb. Follicle bulbs tend to multiply at a rapid pace, resulting in the generation of new hair strands and keeping up with the hair growth and hair loss cycle.
It is crucial to remember that a wholesome, nutritious diet combined with high-quality nutritional supplements can help improve hair growth and contain hair loss. Here are some supplements to consider for enhancing hair growth,
Hair Growth + by Douglas Laboratories: Hair Growth by Douglas Laboratories offers a clinically studied combination of ingredients in its Hair Growth + formulation. It contains hair-growth stimulating ingredients like grape seed, and green tea polyphenols, along with AnaGain™Nu, a pea protein shoot extract. The 375 mg of green tea leaf extract contains 98% polyphenols, 75% catechins, 45% EGCG, and is decaffeinated. The 150 mg of grape seed extract provides 90% polyphenols. The unique pea protein extract AnaGain™ constitutes 100 mg of the formulation and is clinically shown to promote healthy hair growth and reduce hair loss in men and women. AnaGain™ stimulates specific signal molecules in the cells of the air follicles, which reactivate hair growth. The sprouts of pea protein are rich in phytochemicals which naturally support the plant from the damaging effects of pollutants, UV, and diseases. Since phytochemicals are beneficial for human health, they may play a role in improving hair growth. Besides these critical ingredients Hair Growth + also contain zinc (15 mg) and taurine (150 mg) that support the natural hair growth cycle and provide support for hair follicles.
The formulation is available in a pack of 60 vegetarian capsules. The recommended dosage is to take 2 capsules per day.
Hair, Skin, and Nail Resilience by Progressive Laboratories: Hair Skin and Nail Resilience is a perfect choice for those looking for a bio-available form of keratin. It offers 250 mg of Cynatine, a solubilized keratin, which is the most common form of protein present in your skin, hair, and nails. This unique orally-bioavailable form of keratin enhances the strength and resilience of hair and nail tissue. The formulation also contains 200 mg of stinging nettle root extract and 100 mg of bamboo stem extract (source of silica). Stinging nettle helps reduce inflammation and blocks damage to the scalp resulting in better hair growth. Bamboo shoot extracts help improve scalp blood circulation, thickening hair follicles. Besides, bamboo shoot extracts are rich in silica. This micronutrient is crucial for producing proteins, the building blocks of hair, skin, and nails. Progressive Laboratories Hair Skin and Nail Resilience also provide biotin, niacin (B3), vitamins B6, and B5, along with trace minerals like zinc and copper in their patented TRAACS forms that are scientifically –validated chelated minerals. Chelated forms of minerals are better assimilated by the body. They are more bio-available than the conventional forms of trace minerals. The product is available in bottles of 60 vegetarian capsules. The recommended dosage is to take two capsules once or twice per day with food or as advised by your provider.
Hair/Skin/Nails Ultra by Pure Encapsulations: Pure Encapsulations formulation is a non-GMO, gluten-free, and hypoallergenic option for your hair, skin, and nails. The daily dietary supplement provides a combination of powerful nutrients that promote the growth of hair and nails and helps keep skin youthful. Hair/Skin/Nails Ultra contains vitamin C, zinc, copper, manganese, and silica which are cofactors that promote the production of collagen and keratin the key proteins that keep your hair, skin and nails healthy. PABA (Para aminobenzoic acid) supports melanin metabolism, promoting healthy hair. The Biocell Collagen complex provides collagen, the critical protein in hair, nails, and skin. The product is available in 60 vegetarian capsules. Grape seed extract and CoQ10 help fight free radical damage and protect the roots. The recommended dosage is to take 1 capsule two times per day with meals or as advised by your provider.
References
https://www.aad.org/public/diseases/hair-loss/insider/shedding
https://pubmed.ncbi.nlm.nih.gov/20141096/
https://pubmed.ncbi.nlm.nih.gov/16232307/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2861201/
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https://pubmed.ncbi.nlm.nih.gov/17960402/
https://pubmed.ncbi.nlm.nih.gov/32304761/
Harvard, T. H. "Three of the B vitamins: folate, vitamin B6, and vitamin B12." Boston, MA: Harvard TH Chan School of Public Health (2018).
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No matter the age, staying active and eating healthy will always remain the core components of a healthy life. Since the time you were born, your body’s nutritional needs have constantly changed, and the change continues well into the fifties and beyond. Factors like retirement, a slower lifestyle, along with changes in digestion could increase the chances of taking a diet that is less varied. Also, there is a tendency to eat less because of appetite changes. Given that our body’s ability to absorb nutrients also begins to diminish, it’s easy to fall short on key nutrients. Keeping up with these specific nutrients could be a game-changer in terms of better energy levels, sharp memory, and in some cases reducing the risk of certain diseases and illnesses. Here are some crucial nutrients you will need in your fifties and beyond.
Focus on these nutrients
Vitamin B 12: Vitamin B12 helps to improve cognitive performance, break down homocysteine (a risk factor for cardiovascular diseases) . Low levels of vitamin B 12 cause fatigue, weakness, problems with balance and increases the risk of cognitive decline . Due to age-related changes in the gut, most adults over 50 have decreased levels of stomach acid, which impairs the ability to absorb vitamin B12 from food . Besides, people on a vegetarian or a strict vegan diet do not consume B-12 rich animal sources compounding the problem . The recommended daily dosage for adults over 50 is B12 2.4 mcg (micrograms)per day. You can easily meet the recommended daily B12 requirement by adding a vitamin B 12 supplement to your diet. Since B12 is water-soluble vitamin, it is not stored in the body hence daily supplementation helps avoid a deficiency. If you are taking other medications, consult your doctor about adding B12 supplements.
Vitamin D: Sunshine is the best source of vitamin D, and our bodies make vitamin D with the help of UV-B rays of the sun. Although you do get vitamin D from food sources such as milk, egg, and other dairy products most people consume less than the recommended amounts for vitamin D. It is estimated nearly more than half the population is low in vitamin D. Factors such as staying indoors most of the time, use of sunscreen and age-related changes to make vitamin D from sun can exacerbate vitamin D deficiency for people in their fifties and over.
Vitamin D is important for absorbing calcium from the diet, for bone health and muscular strength and lowering the risk of fractures. Besides these reasons, recent research suggests that vitamin D plays a crucial role in a broad range of benefits such as better immune health, improved mood, cognitive function, and lower the risk of depression. Many studies have shown that maintaining optimal vitamin D levels can reduce the risk of diseases such as heart disease, high blood pressure, and neurodegenerative disease.
Antioxidants: Aging leads to depletion of the body’s natural antioxidant levels and increases the demand for antioxidants from food. Besides, other factors such as pollution, environmental conditions, stress, and poor dietary habits can impair optimal antioxidant protection. Research suggests that incorporating dietary antioxidants like flavonoids, carotenoids and other well-known vitamin and mineral antioxidants help fight the oxidative stress and delays the progression of diseases like Alzheimer’s, cataracts and Age-related Macular Degeneration (AMD).
Probiotics: Including gut-friendly probiotics in the form of fermented foods and high-quality supplements is beneficial to health in many ways. Probiotics promote better digestion, blood sugar levels, lowers inflammation, and improve regularity among people in their fifties. Studies show that consuming probiotics is a better way to manage age-related shifts and changes to the gut bacteria . Probiotics help maintain the gut microbe's composition and diversity, which promotes better digestion and immune power. A systematic review study published in 2015 investigated the effects of probiotics among the elderly. The review concluded that based on the available knowledge, probiotics are safe and could represent a useful intervention to prevent or treat antibiotic–associated diarrhea and help manage constipation.
Enzymes: Eating whole foods in their natural forms helps preserve the naturally-occurring enzymes in fruits and vegetables making the digestive process easier.
Digestive issues can occur for various reasons including aging and cholecystectomy (Surgical removal of gall bladder) or a liver malfunction. For this reason, supplementing with digestive enzymes is recommended for conditions ranging from lactose intolerance to cystic fibrosis . Including enzymes such as lipase, protease, peptidase, cellulose, and bromelain helps ease digestive difficulties due to aging. For example, bromelain is a naturally occurring enzyme in pineapple that aids digestion in people with impaired pancreatic juice secretion. Peptidase is another enzyme that helps break down long protein chains into shorter digestible protein molecules. As aging progresses, our body’s ability to digest protein declines resulting in indigestion. Including such favorable digestive enzymes can ease digestion in the body and help assimilate the nutrients from food.
Women’s 55+ Multivitamin by Innate Response Formulas: This multivitamin is exclusively formulated for women over 55 + and it helps enhance strength and improves wellness and quality of life. The supplement is formulated by a leading medical expert Tieraona Low Dog, M.D. who is also a best –selling author on dietary supplementation. The dietary supplement provides the key essential nutrients such as B12, vitamin D, calcium, antioxidants along with B complex vitamins, and other minerals that improve health. The recommended dosage is to take two tablets per day. The supplement can be consumed anytime throughout the day including, when on an empty stomach. What is unique about this formulation is that the minerals are presented bound to S. Cerevisiae (nutritional yeast) and hence are well absorbed by the body. The methylated folate and B12, and the B vitamins support heart and brain health and support normal cognitive function.
Vitamin Code RAW Women’s Multivitamin 50 & Wiser by Garden of Life: Garden of Life Vitamin Code 50 & Wiser Women is a comprehensive whole food formulation. The product offers individual nutrients utilizing probiotic cultivation to produce RAW Food-Created Nutrients™. The nutrients are formulated below 115F to maintain the naturally occurring enzymes and live probiotics in whole foods remain intact. Vitamin Code RAW powders are delivered in capsules, and they are free of fillers, binders, artificial flavorings, and other additives. The formulation contains 706 mg of RAW organic fruit and vegetable blend, 40 mg of RAW Probiotic and Enzyme Blend, and 20 mg of RAW Antioxidant and Immune support complex. The organic fruit and vegetable blend includes apple fruit, beet root, broccoli stalk and flower, carrot, spinach leaf, tomato, strawberry, green bell pepper, brussels sprout, ginger root, garlic, raspberry, blueberry, parsley, cauliflower, cucumber, celery, and asparagus.
The probiotic and enzyme blend consists of lipase, protease, aspergilliopepsin, beta-glucanase, cellulase, bromelain, phytase, lactase, papain, peptidase, pectinase, xylanase, hemicellulose. Lactobacillus bulgaricus, lactobacillus plantarum (500 million CFU), and saccharomyces cerevisiae.
The antioxidant and immune support complex consists of antioxidants glutathione and SOD (superoxide Dismutase) from the culture of S.crevisi. The supplement is gluten-free, GMO-free, vegetarian, and Star – K Kosher certified. The product is available in 120 and 240 vegetarian capsules. The recommended dosage is to take 4 capsules per day or as advised by your health care provider.
Vitamin Code RAW Men’s Multivitamin 50 & Wiser by Garden of Life: If you are looking for a clean, whole-food based, raw formulation, Garden of Life’s Vitamin Code RAW Multivitamin is for you. The supplement is a comprehensive multi-nutrient that is delivered in a whole food base of raw ingredients that are formulated below 115 F, which means the nutrients are intact with their natural cofactors along with love probiotics and enzymes. The formulation is available in packs of 120 and 240 vegetarian capsules. The supplement is specifically formulated to meet the needs of men over 50. Four capsules per day provide the fat-soluble vitamins and the entire B-complex vitamins. In addition to providing the micro-minerals like zinc, boron and selenium, the supplement includes twenty-three fruits and vegetables. The RAW food-created nutrients are blended in a base of 23 fruits and vegetables together with food cofactors. RAW means no high heat, synthetic binders, fillers, artificial flavors, sweeteners, colors, or additives commonly used in tablets. Vitamin Code RAW Multivitamin formulation is non-GMO verified, Star-K-Kosher certified, gluten-free, vegetarian supplement.
No matter what supplements you choose to take, it is important to consult with your doctor before starting a supplement. This is highly important if you take certain medications or have specific health conditions.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/
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A vegan diet is linked to many health benefits because it delivers more dietary fiber, plenty of antioxidants, healthy fats, and other nutrients. Studies show that vegans tend to have lower body weight and fewer health risks like heart disease and blood pressure. Research reveals that compared to their omnivorous counterparts, cholesterol levels and body mass index measurements of vegans were low. Such benefits definitely pique the interest of anyone that wants to steer clear of high blood cholesterol and weight issues.
What is a vegan or a plant-based diet?
Vegan diets eliminate all animal products like meat, seafood, poultry, eggs, dairy, and honey. It includes wholesome plant foods like fruits, vegetables, nuts, legumes, and seeds and plant-based products such as wheat flour and plant-derived oil, to name a few. If followed correctly, a whole-food, plant-based diet improves health and energy, helps you lose weight, and keeps many degenerative health conditions at bay! No doubt vegan diet is popular by the day and catching the attention of health-conscious people.
Although a completely plant-based diet offers many benefits there are a few key nutrients that may be low or missing in vegan foods. This may be because some nutrients are naturally absent in plants. The situation is further exacerbated due to unhealthy eating habits. Yes! It is possible to choose unhealthy while following a vegan diet as well! Think about a bag of potato chips; technically, it can be 100% vegan, but it can be unhealthy because of the refined fat and carbohydrate with low fiber content.
No matter the diet, if you fail to include wholesome, nutritious foods or do not plan your menu correctly nutritional deficits will happen. Since the focus of this article is on the vegan diet, let’s look at the nutrients that are low or absent in 100% plant-based eating.
Key nutrients that are missing in a vegan diet
Vitamin D: Vitamin D is also called the sunshine nutrient since your body makes this vitamin. While vitamin D does not have to come from your diet, one can still fall short of this nutrient irrespective of the type of diet. So, breathe easy, following a vegan diet alone is not a reason for being deficient in this vitamin. Vitamin deficiency occurs because of many factors poor sun exposure, excessive use of sunscreen, and the inability of your body to make vitamin D because of aging or metabolic conditions. Foods like milk, dairy products, fatty fish, and eggs can provide small quantities of vitamin D but not at optimal levels. Since vegans avoid all animal-based products they have extremely low levels of vitamin D. Hence it is crucial to reach for vitamin D supplements to keep up with your body’s needs.
Vitamin D deficiency can cause:
Researchers recommend consuming vitamin D supplements that provide the D3 form (the active form) of the vitamin for better bioavailability.
Vitamin B 12: This water-soluble B-vitamin is one nutrient that is not available when following a vegan diet. On the other hand, animal dietary sources like eggs, dairy products, fish, and meat provide B12. Since these foods are excluded from a plant-based diet, vegans are low on B12. Vitamin B 12 is necessary to make red blood cells and maintain nerve cells.
Low B12 levels can cause:
There is evidence that without supplements, vegans and vegetarians are at a high risk of B 12 deficiency. To get an optimal amount of B12 in the diet it is recommended that vegans must take B12 supplements or take food fortified with B12.
Omega-3 fats: Omega-3s are essential fats necessary to keep your heart and brain healthy. The three types of omega-3 fats are ALA (alpha linolenic acid), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is primarily found in plants, while EPA and DHA are found in marine algae and fish that eat these algae. Since EPA and DHA are not readily available from plants unless you consume algal foods, vegans tend to have low reserves of these two essential fats. Although your body can convert some ALA into EPA and then to DHA, it only happens in small amounts. Research confirms consuming a direct source of EPA and DHA is a practical way to increase the levels of these beneficial fats in your body[13]. Marine algal supplements are the safest and best way to increase omega-3 intake in your diet.
Besides the above nutrients, vegans may also fall short of selenium, zinc, and iodine if the diet is not well planned out. Depending on your dietary intake, you may or may not need selenium, zinc, and iodine supplements. Talk to your provider before adding these supplements to your diet.
Despite its nutrient deficits it is beneficial to follow a vegan diet given its proven long-term benefits. A diet that is well-planned with wholesome foods, along with the right supplements to make up for the deficiencies.
Whether you are already following a plant-based diet or planning on eating less meat and more plant foods, choosing high-quality supplements is imperative. The right dietary supplements compensate well for the nutrient deficits of a vegan diet. They are an easy way to reduce the risk of nutritional deficiencies. Here is a list of premium supplements that can help you get the crucial nutrients you may be missing out on in a 100% plant-based diet.
Vitamin D3 Vegan Liquid by Pure Encapsulations: Pure Encapsulations Vitamin D3 (vegan) liquid is a plant-based formula made from sustainably harvested lichen. The formulation is 100% vegan and made of hypoallergenic ingredients, suitable for individuals with stomach sensitivity. The liquid formulation is easy to dispense, convenient, and great tasting delivering vitamin D3, the active form of the vitamin.
Algae Omega by Nordic Naturals: Nordic Naturals Algae Omega comes from microalgae, Shiczochytrium sp nature’s original source of marine Omega-3. This dietary supplement is 100% vegetarian and is ideal for those who want to avoid fish oils and animal-based omega sources. The formulation offers both EPA (eicosa pentaenoic acid) and DHA (Docosa hexaenoic acid) and is a pure, safe and fish-free alternative source of omega-3s in your diet. The supplement delivers 195 mg of EPA, 390 mg, and other 130 mg omega 3s of DHA in 2 soft gels. The omega-3 nutrients are suspended in algal oil and high-oleic sunflower oil. Other ingredients like rosemary extract, natural mixed tocopherols help preserve the nutrients and prevent rancidity. The product is free of gluten, milk derivatives or artificial colors or flavors. While most algal oils are short on EPA, Nordic Naturals Algae Omega delivers the right combination of both EPA and DHA to improve mood, vision, heart and overall health.
B12 5000 by Pure Encapsulations: This liquid B12 supplement is a convenient, great-tasting formulation that is made with hypoallergenic and vegetarian ingredients. The product provides 5000 mcg (micrograms of B12 as methylcobalamin) in one ml serving size (one full dropper). The suggested dosage is to take one dropper daily, along with a meal or as directed by your physician. The supplement is non-GMO and constitutes other vegetarian ingredients such as vegetable glycerin, apple juice concentrate, stevia leaf extract, potassium sorbate, and citric acid. The formulation is clinically tested to potentially support nerve cells and brain function while supporting energy levels and better immune health. The liquid form is convenient, well assimilated by the body and easily dispensable hence this is also suitable for those who cannot absorb B12 well from diet and supplements.
Zinc Picolinate 30mg by Thorne Research: Thorne Research Zinc picolinate 30 mg is a highly absorbable zinc. The elemental zinc is in combination with picolinate, ensuring a higher degree of absorption than other zinc supplements. Zinc supports immune health and reproductive health. The recommended dosage is to consume one capsule per day. The supplement is available in 60 and 180 vegetarian capsules for your convenience.
Iodine Synergy by Designs for Health: Designs for Health Iodine synergy provides iodine as potassium iodide along with selenium as selenomethionine. This supplement is a combination of two minerals, iodine, and selenium. The selenium in this dietary supplement works synergistically with iodine to help promote thyroid function. The recommended dosage is one capsule per day or as directed by your physician.
Selenium Plus by Douglas Laboratories: A formulation that offers selenium in combination with vitamin E and Vitamin C for antioxidant support and synergistic effects. One capsule gives 200 mcg of selenium, 100 mg of vitamin C as ascorbic acid, 60 IU of vitamin E as d-alpha tocopherol. The suggested dosage is to take one capsule per day or as directed by your physician.
References
https://pubmed.ncbi.nlm.nih.gov/12740075/
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https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Research shows that your brain’s ability to produce neuro-transmitters like serotonin and dopamine, mood boosting chemicals depends on the nutrients in your food . Plus, the antioxidants from foods help protect your nerve cells from oxidation, and inflammation which confers long term benefits such as a reduced risk for neurodegenerative diseases. This simply means what you eat impacts directly how your brain functions.
Recent studies have uncovered that including specific nutrients in your diet could keep your brain sharp and functioning well even in your senior years. If you wonder what type of nutrients can nourish your brain and keep it healthy and happy, we’ve got you covered!
Vitamin B12: Having low levels of B12 may cause various neurological and mood-related disturbances. B12 is necessary to maintain nerve health and transmitting the nerve signals. A systematic review examined the association between low vitamin B12 levels, neurodegenerative diseases, and cognitive impairment. By analyzing 17 studies researchers found that low vitamin B12 levels are associated with Alzheimer’s disease, dementia, and Parkinson’s disease. It was also found that B12 supplements effectively improved brain function in patients with pre-existing vitamin B 12 deficiency.
Folate: Folate is one of the B vitamins that is essential for all age groups. It is a crucial nutrient for a growing fetus during pregnancy because it helps develop a baby’s spinal cord . Folate is one nutrient you cannot do without right from infancy and extending to later years. It is particularly known in the production of S-adenosyl methionine (SAM-e), a universal methyl donor essential for producing nerve chemicals. Studies show that folate, along with B12, is needed to make SAM-e . It is crucial for neurological functions including, mood regulation and stress adaptation. Both folate and B12 were helpful to bring down the levels of homocysteine, a chemical found to be elevated in the blood of people with depressive disorders. In the same review, researchers also found that having low levels of folate was linked to a poor response to antidepressants, and treatment with folic acid was shown to improve response to antidepressants.
Magnesium: Magnesium is a micro mineral and nutrient often ignored in mainstream medicine. It is involved in over 300 biochemical reactions in the body. Within the central nervous system, it participates in transmission and intracellular signal transduction, which is crucial for regulating brain function and mood. In recent years, a growing body of evidence shows that correcting magnesium deficiency may lead to significant improvement in nerve system health, brain function and mental disorders . Although there is no direct linking evidence that magnesium helps in depression disorders, research over the years show studies with promising results. A 2015 study found that very low magnesium intake to be linked to depression, especially among young adults.
Omega-3: An article published in the British Medical Journal (BMJ) states that many studies have found that consumption of omega-3 fats is linked with a lower risk of cognitive or mood dysfunction Omega-3's are hypothesized to promote cognitive health in many pathways; this was elucidated in the 2019 publication in BMJ. Studies show that omega-3's increase membrane fluidity and synaptic function improving the brain’s activity. The ability of the omega-3 fats to ward off inflammation offers nerve protective effects, which helps preserve brain function in senior years. Besides, omega-3 fats also help improve blood flow in the brain and slow the degradation of neural tissue. Given all these benefits, it is suggested that omega-3 fats may influence mood and cognitive function .
Vitamin D: An analysis of 61 peer reviewed articles found that low vitamin D levels are associated with depression, although there was no direct evidence . It is suggested the possible link between vitamin D supplementation in depressive disorders is likely because vitamin D and its receptors are located in areas of brain that are in relation with mood and behavior . A recent 2020 highlights that vitamin D is involved in regulating the serotonin synthesis pathway. Serotonin is the chemical in the brain that influences your anxiety, happiness, and mood levels. Low levels are associated with depression. The same study also highlighted that vitamin D is involved in the regulation and function of oxytocin, a hormone responsible for social interaction, well-being, and anti-stress effects.
Ultra B12-Folate by Designs for Health: Designs for Health has created this unique formula that combines the two crucial B vitamins, vitamin B12 (cobalamin) and folate that help in improving mood, energy levels and brain function. The formulation specifically offers B12 and folate combination in a single capsule hence it stands out from other B vitamin supplements. Both B12 and folate work synergistically, improving methylation and helping to promote balanced concentrations of homocysteine. Imbalances in homocysteine can increase the risk of heart diseases and Alzheimer’s. One capsule contains 680 micrograms of folate and 2000 micrograms of B12. The folate is in the form a patented folate derivative Quatrefolic®, a form that is easily absorbed by the body without having to undergo metabolic steps for processing and absorption. Quatrefolic® is the superior form of supplemental folate, and it is readily available to the body. The B12 comes from equal amounts of adenosylcobalamin and methylcobalamin (MecobalActive®). The recommended dosage is to take one capsule per day or as directed by your provider. The adenosylcobalamin is specifically helpful to support and protect the mitochondria the power hose of every cell in the body, which the methylcobalamin can’t do. Methylcobalamin is the active form of B12 necessary for protecting neurons and nerve cells.
Magnesium Complex by Nordic Naturals: Magnesium is a key mineral that helps support cellular and metabolic health. It helps your heart muscle to function efficiently thereby enables healthy cardiovascular function, blood circulation and brain function. Maintaining optimal levels of magnesium promotes better nerve health, mood and reduces the risk of depression. Nordic Naturals Magnesium complex is a highly absorbable blend of three magnesium chelates - magnesium glycinate (33%), magnesium aspartate (33%), and magnesium taurinate (33%). The formulation is less likely to cause digestive discomfort hence likely more suitable for those with stomach sensitivity. The supplement also uses Non-GMO sources of magnesium and is certified vegan. The recommended dosage is to take three capsules a day to receive the three magnesium chelates.
Vitamin D 5000 IU by Douglas Laboratories: If you are looking for a non-GMO, soy-free, gluten-free, and dairy-free vitamin D supplement, Douglas Laboratories Vitamin D 5000 I.U. is suitable for you. Besides supporting bone, and teeth health, vitamin D offers various health benefits to improve your cognitive function and mood levels. Douglas Laboratories offers vitamin D in its active D3 form, which is well absorbed by the body. The suggested dosage is to take one tablet a day. The product is available in 100 count tablets per bottle.
ProOmega Lemon by Nordic Naturals: Nordic Naturals ProOmega Lemon is a pharmaceutical grade product with no fishy after taste. It offers a total of 1280 milligrams of omega-3s of which 650 mg is EPA (eicosapentaenoic acid), 450 mg of DHA (Docosahexaenoic acid) and 180 mgs of other omega-3’s. ProOmega fish oil is in a natural triglyceride form which is 70% more absorbable by the body than the ethyl ester form found in other fish oils. The supplement provides a daily therapeutic dose of omega-3’s in two easy to swallow lemon-flavored softgels. Besides helping with stellar brain function, and better mood levels, omega-3 fats also support joint flexibility and heart health. Nordic Naturals’ patented “nitrogen processing” ensures that the omega-3 fats in each softgel are 100% pure and fresh. In addition to its enhanced flavor, the supplement is third-party tested for safety and efficacy, surpassing all international quality standards. The product is available in convenient packs of 60, 120, and 180 count softgels. It is also sold in liquid form by Nordic Naturals. The recommended dosage is to take two capsules per day with food or as directed by your physician. It is recommended to take two softgels with food twice daily for intense support.
References
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Problems of the prostate
Most men do not pay attention to their prostate health until they start experiencing age-related prostate issues. Prostate glands are susceptible to inflammation (prostatitis), prostate enlargement (Benign Prostatic Hyperplasia or BPH), and cancer of the prostate.
Among the three, BPH is the most common age-related prostate issue. BPH is a common disease observed in 90 percent of men over 60 . Studies show, 50 percent of men between the ages of 51 to 60 and 90 percent of men over 80 have been histologically diagnosed with BPH. Men with BPH often complain about frequent urination and issues with bladder control . Benign prostate hyperplasia (BPH) is the fancy scientific name for prostate enlargement. It is a condition that leads to enlargement of prostate glands in men but is not cancerous.
Symptoms of Benign Prostate Hyperplasia
Most men 50 and older are affected by prostate issues that progress with aging. As aging progresses, enlargement of prostate glands is almost inevitable. While it may appear like you have no control, the good news is what you eat and your lifestyle habits can make a significant impact on your prostate health.
Although there are no “magic pill or elixir” to prevent prostate issues, there are some proactive steps you can take towards better prostate health! These recommendations are backed by research and suggested as pathways to manage prostate health better.
What can you do to maintain your prostate health?
Follow a prostate-healthy diet: A prostate-healthy diet typically consists of bright-colored fruits and vegetables. These are high in fiber, antioxidants, anti-inflammatory compounds, along with plenty of vitamins and minerals. These beneficial compounds help reduce inflammation by controlling the levels of the prostate specific antigens (PSA). One study found that lycopene, a type of antioxidant helps reduce inflammation associated with BPH in the elderly.
Avoid red meat and excessive dairy intake: Research suggests that a diet that is high in meat and dairy can increase the risk of prostate enlargement and related health issues. Avoid red meat such as pork and processed meat such as hot dogs and instead, go for lean protein like fish and salmon. Cutting back on red meat is found to significantly reduce the risk of prostate cancer.
Choose healthy fats: Choose healthful fat sources like olive oil, avocado, walnuts, almonds, and pecans which protect your prostate as well the health of your heart and brain. Avoid hydrogenated and saturated fats which increase prostate problems, including the risk of prostate cancer.
Reduce sodium and alcohol intake: Reducing salt and alcohol intake helps reduce symptoms associated with BPH. Alcohol stimulates urine production, while high salt intake may increase the urinary tract symptoms linked to BPH.
Exercise regularly: Following a regular exercise regime helps reduce the risk of prostate related health issues as well as keeps the rest of your vital organs like brain and heart to function well. Research shows that regular physical activity may be beneficial in preventing prostate enlargement for several reasons. The three possible mechanisms include reduce body weight, lowered systemic inflammation, and decreased activity of the sympathetic nervous system (responsible for fight or flight response). The overactive sympathetic nervous system increases prostatic symptoms, hence reducing the activity may help with BPH.
Take advantage of traditional remedies: Reducing stress and taking herbs that reduce inflammation are some traditional ways to reduce symptoms associated with the prostate. Anti-inflammatory compounds present in natural foods like turmeric, ginger, and herbs like saw palmetto, nettle root, etc. are traditionally used to treat enlarged prostate conditions.
Consider saw palmetto: Herbs like saw palmetto are known for their ability to lower inflammation and maintain the activity of specific enzymes that regulate prostate health. Saw palmetto’s mechanism of action is via inhibition of 5-alpha reductase, the enzyme that converts testosterone into the more potent androgen dihydrotestoterone (DHT). As DHT accumulates in the prostate, it can cause the prostate to grow. Since saw palmetto blocks the enzyme activity responsible for DHT production, it is often used as an alternative to pharmaceutical treatment.
Consider Nettle root: Nettle root is a commonly used herbal remedy in BPH. It causes anti-inflammatory, anti-tumor, antiviral effects, and relieves the symptoms of BPH because it contains compounds such as phytosterols, lignans, and polysaccharides . Nettle root contains polyphenols like kaempferol, quercetin, coumarins and other flavonoids that have potent antioxidant effects. Nettle root also contains pigments like betacarotene, luteozanthin, and other carotenoids which exhibit antioxidant and anti-inflammatory effects. Increasing antioxidant levels promote better prostate protection. Studies show that nettle root extract significantly increase antioxidant levels in the body.
In one clinical trial, 287 BPH patients treated with nettle root showed a significant reduction in prostate size . This study was a prospective, randomized, double-blind, placebo-controlled, crossover study.
Last but not least, get your regular prostate health check-ups. If you are looking for natural plant-based supplements for prostate health, here are some recommendations of well-researched, high-quality and best saw palmetto supplements.
Saw Palmetto 320 by Pure Encapsulations: Pure Encapsulations’ formulation offers 320 mg of saw palmetto (Sernoa repens) fruit extract in one vegetarian capsule. The standardized 320 mg of saw palmetto contains 85% total fatty acids and 0.15% phytosterols which offers healthy prostate support. Saw palmetto helps maintain healthy testosterone levels by primarily maintaining healthy 5-alpha-reductase enzyme activity and receptor binding. The recommended dosage is to consume one capsule, one to two times daily between meals. The formulation is available as 120 and 240 vegetarian capsules. Pure Encapsulations Saw Palmetto 320 checks off the needs of gluten-free, non-GMO, and hypoallergenic consumers.
Saw Palmetto Pygeum Nettle Root by Vital Nutrients: If you are looking for a supplement that offers saw palmetto in combination with other herbs, Vital Nutrients’ dietary supplement is a good choice. This supplement offers three herbs saw palmetto, pygeum, and nettle root which support prostate health and promote normal urinary health. The fatty acids in saw palmetto help promote healthy urinary flow by acting as a urinary tonic. Nettle root promotes healthy hormone metabolism and aids in maintaining healthy urinary volume. The natural ingredients in Pygeum help lower inflammation and may help reduce the risk of prostatitis. Overall, the combination of all three support the health of prostate glands. Three vegetarian capsules provide 909 mg of saw palmetto, 375 mg of pygeum bark and 300 mg of nettle root extract.
Saw palmetto is present as saw palmetto fruit CO2 extract 40 – 45% (equal to 320 mg of 75-85% fatty acids extract). The recommended dosage is to take 2 capsules 1-2 times daily with food, or as directed by your healthcare provider.
Saw Palmetto Max – V by Douglas Laboratories: Douglas Laboratories Saw Palmetto Max-V offers 160 mg of standardized saw palmetto in one vegetarian capsule and 100 mg of non-standardized saw palmetto. The standardized 160 mg of saw palmetto provides 48 mg of fatty acids. The recommended dosage is to take one capsule twice daily or as recommended by the physician. Douglas Laboratories chooses premium raw material like Saw Palmetto and manufactures them in GMP-compliant, state-of-the-art facilities. The facility’s in-house labs are ISO accredited with their own bottling and packaging capabilities. The product is GMO-free and comes from a manufacturer that has earned the trust of healthcare professionals and consumers for 65 years.
References
Macfarlane MT. Urology. Philadelphia: Lippincott Williams and Wilkins; 2006.
https://www.niddk.nih.gov/health-information/urologic-diseases/prostate-problems
https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087
https://pubmed.ncbi.nlm.nih.gov/18156403/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6171413/
https://pubmed.ncbi.nlm.nih.gov/25527754/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129658/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7354310/
https://pubmed.ncbi.nlm.nih.gov/9827786/
Mills S, Bone K. Principles and practice of phytotherapy. London: Churchill Livingstone; 2000.
https://pubmed.ncbi.nlm.nih.gov/28078249/
https://pubmed.ncbi.nlm.nih.gov/16635963/
Although we have the natural ability to make our own vitamin D, most of us are low in this vitamin. This could be because of many reasons such as living in regions that don’t get sun all through the year. In addition, prolonged sun exposure could increase the risk of skin cancer, a primary reason why many fall short of vitamin D. This is why vitamin D deficiency is considered a global public health problem . In fact, nearly 41.6% of the U.S. population is deficient in vitamin D . Often, the need for this nutrient as a supplement is undervalued since most assume they are getting enough from the sun.
How does vitamin D benefit you?
Vitamin D is a fat-soluble vitamin that is crucial for optimal immune function, promotes calcium absorption and preserves bone health. It is impressive to note that how much we rely on this vitamin for optimal health. Here are the top benefits of vitamin D.
Bone health: Vitamin D along with calcium plays an important role in bone and teeth formation. Hence, it is a vitamin that is crucial at every stage of life right from conception to older years. Vitamin D deficiency causes rickets in children and growth retardation. Among adults it causes osteopenia, osteoporosis, bone loss, and increased risk of fracture. Inadequate vitamin D also leads to muscle weakness and fatigue which is often misdiagnosed as fibromyalgia and chronic fatigue syndrome.
Boosts the immune system: Several studies have shown that having low vitamin D levels increases the risk of infection. People with less than 30 ng/ml of vitamin D were more likely to report upper respiratory infections than those with adequate vitamin D levels. Since vitamin D can modulate both innate and adaptive immune responses of the body, having optimal levels of this vitamin proves beneficial. Besides, there is also increasing evidence linking vitamin D deficiency and autoimmune conditions, including rheumatoid arthritis, lupus, multiple sclerosis, and inflammatory bowel diseases.
Regulate mood and sleep: Recent studies reveal that vitamin D has a crucial role in regulating serotonin and melatonin levels responsible for mood and sleep. This indicates the relevance of vitamin D in preventing cognitive, behavioral, and mood disorders. The presence of 1-alpha-hydroxylase, the enzyme responsible for forming the active vitamin D in the human brain (prefrontal cortex, hippocampus, and hypothalamus) is strong evidence for vitamin D’s role in mood and sleep processes.
Lower risk of cancers: A promising benefit of optional vitamin D levels is its association with lower risk of cancers. A 2008 paper published in the American Journal of Clinical Nutrition states that several retrospective and prospective studies that evaluated circulating concentrations of 25(OH) D support the concept that vitamin D deficiency increases the risk of developing and dying from cancer. A meta-analysis found that increasing vitamin intake to 1000 IU vitamin D3 may help decrease the risk of colorectal and breast cancers of as much as 50% . Another study revealed that postmenopausal women who received 1100 IU vitamin D3 and 1000 mg calcium daily for four years lowered their risk of developing cancer by 60%.
Promotes heart health: Vitamin D helps regulate blood pressure by acting on endothelial cells and smooth muscle cells. Endothelial cells form the inner lining of the blood vessels, lymph vessels, and the heart. Vitamin D deficiency has been linked to various cardiovascular risk factors and an increased death rate. Researchers have proposed several mechanisms relating vitamin D deficiency to heart health risk factors. These include abnormal nitric oxide regulation, oxidative stress, or altered inflammatory pathways . Although there is no direct evidence established, ensuring optimal vitamin D levels may prove beneficial for overall heart function.
Who is at risk of vitamin D deficiency?
What are the signs of vitamin D deficiency?
Low vitamin D levels manifests as incorrect growth patterns, bone and joint deformities, weak and painful muscles in children. Severe deficiency leads to rickets in children.
In adults, vitamin D deficiencies are not very pronounced and are often confused with other health conditions.
However, here are some common signs that you may have vitamin D deficiency.
Since the symptoms are not obvious, a sure way to know if you are low on this vitamin is to talk to your provider about getting blood work done. Your provider will order 25-hydroxy vitamin D test which is the accurate way of measuring the levels of vitamin D in your body.
Choosing a supplement
Besides sunlight, Vitamin D is also available from food. Vitamin D from sun exposure and foods are biologically inert and must undergo conversion in the body to become the active form. The first hydroxylation occurs in the liver, which converts vitamin D to 25-hydroxyvitamin D (25(OH)D), also known as “calcidiol.” The second conversion happens in the kidney and forms the active form 1,25 dihyrdoxy vitamin D also called calcitriol .
Given the critical role vitamin D plays in your body, it is essential to supplement this vitamin daily.
Here are our picks for high-quality best vitamin D supplements.
Vitamin D3 5000 iu by Pure Encapsulations: Pure Encapsulations Vitamin D3 is a single pill that offers your daily dose of vitamin D. This vitamin D supplement is non-GMO, vegetarian and gluten-free. Vitamin D is in the form of cholecalciferol (vitamin D3), which is the active form of vitamin D that is produced by the skin when exposed to sunlight. The supplement is available in 60, 120, and 250 count vegetarian capsules. It is also available in liquid form and in 1000 IU strength. The suggested dosage is to take one capsule a day with a meal or as directed by your provider.
Vitamin D Supreme by Designs for Health: The supplement offers clinically useful dose of vitamin D3 along with vitamin K as K1 and the MK07 form of K2. Taking a supplement that provides vitamin D and K is helpful to ensure calcium absorption and optimal bone health. Vitamin D promotes the production of vitamin K- dependent proteins. These proteins require vitamin K for carboxylation in order to function properly. Studies indicate that vitamins D and K work synergistically on bone and heart health. The formula contains higher targeted doses than vitamin D for those needing aggressive repletion of vitamin D. The suggested dosage is to take one capsule per day with a meal, or as directed by the physician. Vitamin D 125 mcg (5000 IU) and vitamin K 550 mcg (as vitamin K1 Phytonadione 500 mcg; vitamin K2 Menaquinone-7 50 mcg). Those taking Coumadin, warfarin, or other anticoagulant medications must consult with their healthcare provider before using this product.
Liquid Vitamin-D3 by Douglas Laboratories: Douglas Labs Liquid Vitamin D-3 is the answer for those having trouble swallowing pills. The formulation is a unique, neutral-tasting, sugar-free liquid supplying 1000 IU of natural vitamin D3. One drop of the liquid offers 1000 IU (25 mcg) and the suggested dosage is to take 1 – 10 drops per day or as directed by your provider. The vitamin D is suspended in medium chain triglycerides ensuring better absorption and bioavailability. Adequate vitamin D is essential for ensuring normal calcium absorption and maintenance of healthy plasma calcium levels.
Vitamin D3 Kids Gummies by Nordic Naturals: Nordic Naturals Vitamin D3 is a tasty way to include vitamin D3 for children. Vitamin D supports the growth of strong bones, a robust immune system, and strong muscles and nervous system health. The supplement is gluten-free, gelatin-free, dairy-free and suitable for kids aged four and above. One gummy provides 400 IU of vitamin D3, the active form of the vitamin. The recommendation for children is to take one gummy per day or as directed by your child’s physician. It is important to ensure children chew each gummy thoroughly. The supplement is free of artificial coloring, flavoring, sweeteners and preservatives. The gummies are available in a delicious watermelon splash flavor and are offered in packages of 60 or 120 gummies in a bottle.
ReferencesWhat is vitamin C?
Vitamin C, also known as ascorbic acid, is an essential nutrient because your body cannot make its own vitamin C or store it. For this reason, it is vital to receive this nutrient from your food every day. Although found in abundance in nature, many factors influence the amount of vitamin C you can get from food.
You’ll be surprised at the many ways you can lose this nutrient because of food handling and preparation. For instance, vitamin C can be destroyed by exposure to heat and light. Likewise, prolonged cooking times break down vitamin C in vegetables and reduce the availability of this nutrient. Another important factor is its water-soluble property. Because it is water-soluble, it easily seeps into cooking liquid, and it may be lost if the fluids are not consumed. Nutritionists suggest eating raw fruits at peak ripeness to get enough vitamin C. Another way is to use quick heating methods, blanching, stir-frying, and using as little water as possible to cook vegetables to preserve vitamin C.
Vitamin C deficiency is uncommon in the United States; however, it is possible to be consuming suboptimal levels from your diet. This holds true if your menu is meager in fruits and vegetables. It is recommended to regularly consume a wide variety of fruits and vegetables to get an optimal amount of vitamin C from the diet.
How vitamin C helps the body?
Vitamin C plays a crucial role in wound healing and preventing infections. It is a powerful antioxidant and helps make several hormones and chemical messengers used in the brain and nerves[1]. Vitamin C is essential to absorb non-heme iron, which is present in plant foods like leafy greens. This water-soluble nutrient supports normal growth, development, and maintenance of cells and tissues. Besides, it has numerous critical functions in the body to keep you healthy. Here are some key benefits of vitamin C.
Health benefits of vitamin C
Antioxidant power: Your body needs powerful antioxidants to fight oxidative stress and reduce the risk of chronic diseases and conditions. Vitamin C is one such powerful antioxidant that combats free radical damage and lowers inflammation. Research reveals that vitamin C is an essential antioxidant in the body’s day-to-day functions and has been shown to regenerate other antioxidants, including vitamin E[2].
Improves skin health: Vitamin C is a crucial component of skin tissue; it maintains the integrity of cells. As a nutrient that regulates collagen production, it is known for its ability to prevent premature aging of the skin. Studies show that taking vitamin C-rich foods along with a nutritious diet to be associated with improved skin health, minimized wrinkles, and reduced sun damage to the skin[3]. As an antioxidant, vitamin C may also help prevent and treat photodamage caused by the UV rays[4]. Studies also show that diets high in vitamin C to be correlated with a decreased level of dry skin and lower trans-epidermal water loss. High levels of trans-epidermal water loss are linked to increased wrinkles and fine lines[5].
Aids iron absorption & prevents anemia: Studies show that taking 100 mg of vitamin C along with iron-rich foods helps increase iron absorption by 67%[6]. Vitamin C plays a vital role in facilitating iron absorption from plant foods by converting the non-heme iron into a better absorbable form[7]. Due to this reason, healthcare providers include vitamin C supplements as part of the protocol for treating iron deficiency anemia.
Immune-booster: One of the most prominent benefits of vitamin C is its ability to boost immunity. Vitamin -C rich foods have long been associated with prevention and reducing the duration of the cold. Vitamin C may be effective in preventing and treating upper respiratory tract infections. Researchers believe the primary role of vitamin C is its antioxidant function, which helps protect host cells against oxidative stress caused by infections. Vitamin C is found to be in high concentrations in phagocyte and lymphocyte immune cells, indicating they may have a crucial role in these immune cells. Also, in various experimental settings, researchers found that vitamin C increased the functioning of phagocytes, the proliferation of T-cells, and decreased the replication of viruses[8].
Aids joint health: A recent 2019 study found that vitamin C may help to reduce the knee’s arthritic symptoms and could be beneficial for people with early osteoarthritis[9]. Since vitamin C is critical for preventing inflammation in joints and maintaining healthy joints, it may prove to be an effective remedy for people with joint issues.
Good for your heart: Vitamin C is a powerful antioxidant that promotes the healthy lining of blood vessels and aids heart function. Studies show that vitamin C reduces the risk of heart diseases by lowering blood pressure, reducing triglyceride and LDL (bad) cholesterol levels. A review of 13 studies found that supplementing 300 mg of vitamin C daily reduced the levels of LDL and triglycerides significantly[10]. A similar study published in the British Medical Journal revealed that a higher intake of vitamin C was associated with a lower risk of death from stroke or heart disease in people aged 65 and over[11].
Reduces the risk of gout: Vitamin C’s antioxidant and anti-inflammatory properties benefit people with gout, a type of arthritis characterized by swollen and stiff joints. A study that followed 47,000 men over 20 years revealed that a higher vitamin C intake was associated with a lower risk of developing gout[12]. Researchers noted a similar finding in a 2011 review of studies that reported vitamin C supplementation lowered the uric acid in the blood. The results were significant because higher vitamin C meant reduced gout flare-ups and decreased the incidence of gout recurrence among patients[13].
The above benefits clearly indicate the importance of vitamin C for human health. Given its ability to boost immune function and reduce chronic diseases, it seems logical to increase vitamin C-rich foods through various sources, including fresh foods and dietary supplements. When choosing vitamin C supplements, it is crucial to go for formulations that offer effective and safe forms of vitamin C. Check out these recommendations for high-quality vitamin C supplements.
Liposomal Vitamin C by Dr. Mercola: This soy-free, gluten-free, GMO-free vitamin C supplement delivers 1000 mg of vitamin C encapsulated in liposomes. Liposomes are nano-sized particles that mimic the body’s cell membrane and are designed to protect the vitamin C as it travels through the body. Studies show that vitamin C in liposomal encapsulation delivers more vitamin C than conventional vitamin C supplements. This form of vitamin C supplement ensures better bioavailability of the nutrient and protects against occasional intestinal discomfort.
Liposomal Vitamin C liquid by Pure Encapsulations: If you are looking for a gluten-free, hypoallergenic, and non-GMO vitamin C supplement in a liquid form, Pure Encapsulations formulation is for you. The recommended dosage is to take 5 ml (approximately one teaspoon a day), and it is suitable for vegans and vegetarians. Pure Encapsulations Liposomal Vitamin C liquid offers the antioxidant vitamin C in an enhanced-absorption liposomal form to target cellular health and function, as well as immune defense. This liposomal liquid delivery system utilizes phospholipids from non-GMO sunflower oil and tight manufacturing control to ensure vitamin C encapsulation for optimal performance. The controlled processing procedure results in very small, higher-stable, spherical liposomes. These small-sized liposomes allow for increased diffusion across mucus membranes and better vitamin C absorption by the body.
Ascorbic acid capsules by Pure Encapsulations: This dietary supplement provides 1000 mg of vitamin C as ascorbic acid in a vegetarian capsule. The formulation is gluten-free, non-GMO, vegan, and vegetarian. The suggested dosage is one capsule, one to four times a day, along with meals.
C-1000 by Douglas Laboratories: The formulation offers 1000 mg of vitamin C as ascorbic acid. Most vitamin C is sourced from genetically modified corn which is not preferred by those with sensitivity to corn. Douglas Laboratories C-1000 provides ascorbic acid that is 100% corn-free. The suggested dosage is to take one capsule daily or as directed by your physician.
There is no doubt that vitamin C plays a pivotal role in disease prevention and improving overall health. There is enough scientific evidence that attests to its antioxidant, collagen-building, and skin-improving effects. The daily recommended amount for vitamin C is 65 – 90 milligrams per day. Although taking too much vitamin C is unlikely to be harmful, researchers have determined 2000 mg to be the safe upper limit for this nutrient.
References
[1] https://www.ncbi.nlm.nih.gov/books/NBK225480/
[2] https://pubmed.ncbi.nlm.nih.gov/12134712/
[3] https://pubmed.ncbi.nlm.nih.gov/11293471/
[4] https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
[5] https://pubmed.ncbi.nlm.nih.gov/17921406/
[6] https://pubmed.ncbi.nlm.nih.gov/10799377/
[7] https://pubmed.ncbi.nlm.nih.gov/20200263/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2099400/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6643354/
[10] https://pubmed.ncbi.nlm.nih.gov/19674720/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2549941/
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2767211/
[13] https://pubmed.ncbi.nlm.nih.gov/21671418/
In fact, providers reveal that the most common question they get from their patients during a wellness visit is regarding recommendations for vitamin supplements. Given this background, we provide you with an inside scoop of the crucial nutrients you can include in your diet in the form of a supplement.
Multivitamin: A 2017 study from the CDC found that only 1 in 10 adults meet the recommended 1 to 1.5 cups of fruits and 2 to 3 cups of vegetables per day[1]. It is well known that fruits and vegetables are rich in vitamins, minerals, and antioxidants. However, if we fall short of these vital nutrients, it may lead to health concerns in the long run. Dr. Kwan, the lead author of the study, states that missing out on these vital nutrients puts individuals at risk for chronic diseases like diabetes and heart disease. In some cases, nutrient deficiencies also manifest in subtle forms like restless leg syndrome, fatigue, certain types of migraine, etc. Hence, supplementing the diet with a high-quality multivitamin ensures that you are getting enough of the vital nutrients and making up for the gaps in your diet.
Omega-3 fats: Omega- 3 fats are essential fats and are well known for their ability to lower inflammation, improve blood circulation, and overall heart health. They are called essential fats for a reason – your body cannot make its own omega-3’s and must be supplied through food. Fish and phytoplanktons are the best sources of omega-3 fats. Although the strongest evidence on the benefits of omega-3 relates to the heart, there are also other benefits. Results from the Health Professionals Follow-up Study revealed that men that consumed an EPA and DHA-rich diet (Omega3 fats) were less likely to develop advanced prostate cancer than those with a low intake of EPA and DHA[2].
Bone-building nutrients: Calcium and magnesium are two crucial nutrients necessary for maintaining healthy bones. Besides a combined effect of promoting bone health, magnesium also plays a crucial role in improving immune health, mood, and sleep cycle. Although a micro mineral, magnesium helps us enjoy stable blood sugar, healthy blood pressure, and reduces the risk of certain types of migraines. The deficiency of magnesium leads to a myriad of health issues including chronic fatigue conditions, weak bones, irregular heart rhythms, and muscle cramps. Both magnesium and calcium promote healthy blood pressure which is an important component of a healthy heart function. Ensuring an adequate intake of magnesium along with calcium takes care of immune health as well as bone structure in adults.
Vitamin D: Your body can make vitamin D from the UV-B rays of the sun; however mostly indoor living, fear of skin cancer, and use of sunscreens has hindered the process of sun exposure leading to a vitamin D deficiency. According to a 2015 manuscript[3] published in the Journal of Steroid Biochemical Molecular Biology vitamin D deficiency is a global problem. The deficiency was prevalent even in countries that receive adequate sunlight throughout the year. Vitamin deficiency can cause fatigue, weak bones, poor immune response, muscle weakness, pain, low mood levels, and depression. Studies also show that low vitamin D levels increase the risk for degenerative diseases like Alzheimer’s, Parkinson’s, multiple sclerosis, and heart diseases[4]. Strong evidence from multiple research studies reveals that maintaining adequate vitamin D levels in the body can promote healthy heart function, improve immune function, lower the risk of diabetes, and weak bones in older adults. Since the skin’s ability to make vitamin D drops as aging progresses, providers advise taking vitamins as supplements to make up for the body’s daily needs.
Probiotics: Probiotics are beneficial bacteria that help maintain gut health. A gut that functions well helps digest and absorb nutrients and promotes wellness. Your gut is home to both good and bad bacteria and it is crucial to keep a healthy balance of both types for optimal function. A body that harbors more harmful bacteria and fewer good bacteria suffers from digestive issues, bowel irregularities, poor immunity, and weight problems. Hence it is essential to keep up the healthy bacteria population through a balanced intake of prebiotic (fiber-rich produce) and probiotics (fermented foods, and probiotic supplements that offer healthy strains of bacteria). Research suggests that the use of Lactobacillus acidophilus, a mixture of L.acidophilus with Bifidobacterium lactis can be beneficial for the gut[5]. A healthy dose of these probiotics may offer immediate and long-term health benefits to the body.
O.N.E. Multivitamin by Pure Encapsulations: This formulation is the answer for those looking for a convenient single-dose multivitamin capsule packed with antioxidants and cognitive function enhancing nutrients. The supplement provides vitamins A, B, C, D, and E in highly bioavailable forms. Choline and inositol improve brain function and may help maintain cognitive function in later years of life. The formulation also packs a special antioxidant complex that includes 50 mg of alpha-lipoic acid and a blend of CoQ10. The CoQ10 is in the form of MicroActive® C0Q10, which contains CoQ10 molecules encapsulated with cyclodeztrin complex which slows the release of CoQ10 in the small intestine. This ensures a sustained release of CoQ10 over 24 hours. The carotenoid complex consists of zeaxanthin, lycopene, and FloraGLO Lutein which is the free-form of lutein found in fruits and vegetables. The free form allows for easier absorption by the body. The recommended dosage is to take one capsule per day with meals. The formulation is gluten-free, non-GMO, and hypoallergenic vegetarian capsules are available in 120, 60, and 30 capsules in a bottle.
ProOmega 2000 by Nordic Naturals: Nordic Naturals ProOmega 2000 stands out as one of the best dietary supplements that deliver the highest concentration of omega-3 fats in the form of soft gels. The omega-3 fats are derived from purified deep sea fish oil from anchovies and sardines. Other ingredients include rosemary extract (a natural preservative), d-alpha-tocopherol, and natural lemon flavor. It is devoid of the fishy aftertaste that is typical in conventional omega-3 supplements. The formulation features breakthrough powerful concentrated omega3 oil in its natural triglyceride form which is 70% more absorbable by the body. The natural triglyceride form is superior to the ethyl ester form found in conventional fish oils. Nordic Naturals’ patented “nitrogen processing” ensures the 2000 mg of omega-3 is 100% fresh and pure. The supplement is third-party tested for safety and efficacy and surpasses international quality standards. Two soft gels a day provide 2000 mg of omega-3 fats that deliver 1125 mg EPA, 875 mg DHA, 150 mg of other omegas. Nordic Naturals ProOmega 2000 supports a healthy heart, brain, and eye function and promotes optimal immune defense. The formulation is available in 60 and 120 count packs in the market.
Cal/Mg 1001 by Douglas Laboratories: A supplement that promotes bone health and structure with the right proportion of best bone-building nutrients. Douglas Laboratories formulation offers the two key components of bone-building - calcium and magnesium in a 1:1 dose ratio to improve their bioavailability and absorption in the body. The product offers 500 mg of elemental calcium and 500 mg of elemental magnesium along with other bone-building nutrients like 75 IU vitamin D3, 150 mg vitamin C, 3 mg boron, and 150 mg glutamic acid. The recommended dosage is to take three tablets a day or as recommended by your physician.
Vitamin D Supreme by Designs for Health: Designs for Health Vitamin D Supreme is a dietary supplement that addresses the need for aggressive repletion of vitamin D. The formulation provides a clinical dose of vitamin D3 that is specifically targeted towards improving very low vitamin D levels in the body. Vitamin D is a fat-soluble nutrient that is required for optimal bone health and immune function. Besides Vitamin D3, the supplement also provides vitamin K as K1 and K2. The combination of Vitamin D and K operate as a team and are crucial for optimal bone and arterial health. Designs for Health Vitamin D Supreme provides 5000 IU of vitamin D as cholecalciferol and 550 mcg of vitamin K. Vitamin K in the formulation is presented as vitamin K1 (Phytonadione 500 mcg) and Vitamin K2 Menaquinone-7 50 mcg. The supplement is available in 30, 60, and 180 vegetarian capsules.
References
[1] https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html#:~:text=Depending%20on%20their%20age%20and,of%20a%20healthy%20eating%20pattern.
[2] Leitzmann MF, Stampfer MJ, Michaud DS, et al. Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer. Am J Clin Nutr. 2004; 80:204-16.
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018438/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5700019/
[5] https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
What is Ashwagandha?
Ashwagandha is a popular herb in Ayurveda. The herb is well known for its ability to help strengthen the immune system, and for the same reason, it is nicknamed the "strength of the stallion." The plant is native to India and parts of North Africa. In Sanskrit, the words "Ashwa" and "gandha" mean horse and smell, which translates to the smell (strength) of the horse.
Ashwagandha is a shrub with yellow flowers. The roots and leaves are widely used to treat a variety of conditions. Its medicinal qualities are attributed to withanolides, which exhibit potent anti-inflammatory, antioxidant, anti-stress effects, and rejuvenating properties .
Here are some key health benefits of Ashwagandha
Lowers stress: Ashwagandha helps reduce the levels of the stress hormone cortisol. A randomized, double-blind study considered the gold standard for research studies found that Ashwagandha supplementation reduced stress. Researchers assigned 125 mg per day, 125 mg twice daily, 250 mg twice daily of Ashwagandha, and a placebo to four groups. The study results showed that the group that received the highest dose experienced a 30% reduction in stress levels compared with the control group . Another randomized study from 2012 suggested that taking a high concentration full-spectrum Ashwagandha root extract safely and effectively improved a person's resistance towards stress consequently boosted well-being .Studies attribute Ashwagandha's anti-stress effects to the presence of sitoindosideVII and sitoindoside VIII, the two organic compounds naturally present in the herb.
Excellent adaptogen: An adaptogen is something that helps to decrease damages caused by stress, is safe to be consumed for a longer duration while having beneficial effects without influencing normal body functions. Researchers agree that Ashwagandha possesses all the characteristics described in the definition of an adaptogen . It provides all-round wellness because the herb benefits both the mind and body of an individual. Ideally, an adaptogen should: a) decrease stress-induced damage, b) be safe and produce a beneficial effect even if the number of administrations is more than required, c) be devoid of any negative effects such as withdrawal syndromes, and d) not influence normal body functions more than necessary.
Immune booster: Ashwagandha contains a range of constituents like withanolides, sitoindosides, and other alkaloids that are pharmacologically and medicinally important. These chemicals protect cells from oxidative damage and are responsible for the immuno-modulating effects of the herb. Studies have shown that ashwagandha helps boost the activity of natural killer cells, thereby enabling the immune cells to fight infections.
Improves cognitive health: Preliminary studies show that Ashwagandha may work to boost memory and brain functions . Research shows that the herb’s antioxidant confers nerve-protective effects, which mitigates harmful free radicals. In one controlled study, 500 mg of standardized extract of Ashwagandha showed a significant boost in the reaction time, and task performance among healthy men compared to those who received placebo.
Promotes strength and muscle mass: Ashwagandha is considered a tonic to boost muscle mass and endurance which connects back to the name "strength of the stallion." A study that evaluated the tolerability, safety, and activity of Ashwagandha in healthy volunteers found a significant increase in strength and muscle activity . In a randomized study, ashwagandha supplementation is linked to increases in muscle mass and endurance, suggesting it may be a valuable tool alongside a resistance training program . One study that compared the effects of Ashwagandha and another herb (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. The results showed that taking a combination of both herbs promoted performance and endurance among athletes. Researchers suggested that ashwagandha supplementation may be useful in conjunction with a resistance training program.
Lowers anxiety: Several controlled studies conducted on humans have shown that Ashwagandha was effective in reducing anxiety levels. A study conducted among individuals with anxiety disorders for 60 days found that Ashwagandha supplemented group showed 69% lower anxiety levels than the placebo group . A similar randomized, placebo-controlled conducted for asix weeks found a 88% reduction in anxiety levels in subjects who took Ashwagandha supplements compared to the placebo group.
Boosts testosterone and male fertility: Ashwagandha supplements are also well known for oosting male fertility. One study found that Ashwagandha supplemented group showed an increase in sperm count and mobility among 75 infertile men . In a similar study, that assessed the effects of Ashwagandha in stress-related fertility found that the herb reduced stress and improved sperm quality. After 120 days (treatment period), researchers found that 14% of particpants’ partners became pregnant.
The above benefits are a handful of the many advantages of Ashwagandha, and there is more to this herb.
If you are interested in taking an Ashwagandha supplement, here are some tips:
Research: Choose Ashwagandha supplements from a reputed manufacturer who adheres to high standards with respect to purity, testing, and formulation. This ensures you get a supplement that is carefully formulated. Always shop from a manufacturer that makes lab testing and analysis readily available with details on the ingredients in the formulation.
Free of unwanted additives and allergens: A lab-analyzed supplement is free from heavy metals like lead, arsenic, cadmium, and mercury. An added plus is a formulation that is free of gluten, soy, nuts, and other common allergens.
Potency: Withanolides are the essential compounds in Ashwagandha supplements. If the ingredient label does not list withanolides, the potency of the supplement is questionable. Look for 0.3% and 1.5% of withanolides in root powder and root extracts, respectively, for best results.
Here are our recommendations for high-quality Ashwagandha supplements available in the market.
Ashwagandha Root by Gaia Herbs Professional Solutions: Gaia herbs uses a patented delivery system called Liquid Phyto-Caps developed exclusively by Gaia Herbs called Liquid Phyto-Caps. The Liquid Phyto-Caps have the ability to disintegrate within 10-12 minutes of ingestion and are generally better than gelatin and soft-gel capsules. The Liquid Phyto-Cap products are 100% vegetarian, tested free of heavy metal toxicity, pesticides, microbial contamination, and contain no animal by-products (including gelatin). Gaia Herbs Ashwagandha Capsules are formulated to improve immune health and the body’s stress response. The recommended dosage is one capsule two times a day or as directed by your healthcare provider.
Ayur-Ashwagandha by Douglas Laboratories: Ayur-Ashwagandha by Douglas Laboratories provides 300 mg of the herbal extract of Ashwagandha root in each capsule to support stress and adrenal function. Douglas labs non-GMO supplement is promoted as a means to support energy production, mental and physical performance. The formulation contains no yeast, wheat, gluten, soy, milk/dairy, corn, sodium, sugar, artificial color, preservatives, and flavoring. The recommended dosage is one capsule per day or as directed by your healthcare professional.
Ashwagandha by Pure Encapsulations: Pure Encapsulations Ashwagandha provides 500 mg of Ashwagandha root in a vegetarian capsule. The formulation is standardized to contain 2.5% withanolides, which are known for their adaptogenic effects that support mental and physical wellness. The supplement is non-GMO, hypoallergenic, vegan, and gluten-free. The recommended dosage is to take one capsule every day with or between meals or as directed by your healthcare professional.
While Ashwagandha is safe for most people, it should not be taken by people with special health conditions. If you are pregnant or lactating, Ashwagandha must be avoided. Similarly, people with autoimmune disorders should avoid it unless prescribed by a healthcare professional. Examples include people with lupus, Hashimoto’s disease, type 1 diabetes, rheumatoid arthritis. Also, people on thyroid medications may experience increased thyroid hormone levels and should be careful when taking ashwagandha products.
In a nutshell, Ashwagandha supplements have multiple health benefits, including reducing stress and anxiety, which is now a universal problem. Besides, it also plays a vital role in lowering depression-related symptoms, boosting fertility, and improving cognitive function. Taking Ashwagandha as directed by your provider may be an easy and effective way to improve your health and quality of life.
What is quercetin?
Quercetin is found abundantly in fruits (mainly citrus family), leafy greens, apples, onions, red grapes, red wine, dark cherries, and berries. It is an important plant pigment and a dietary flavonoid that impart a deep color to vegetables and fruits and acts as an antioxidant. Due to its unique biological properties, quercetin is often used to boost immunity, lower inflammation, and aid in treating heart disease, infections, and allergies.
What does quercetin do?
Quercetin is a type of antioxidant that helps fight inflammation. As an antioxidant, it neutralizes the free radicals, the harmful byproducts that damage cell membranes and genetic material. Quercetin is often recommended as a dietary supplement because of its potent antioxidant, anti-inflammatory, and antihistamine properties.
Studies indicate that taking flavonoids such as quercetin may be beneficial against a variety of diseases. Some beneficial effects include cardiovascular protection, anticancer, antitumor, anti-ulcer, anti-allergy, antiviral, anti-inflammatory activity, anti-diabetic, gastroprotective effects, antihypertensive, immunomodulatory, and anti-infective.
Top benefits of quercetin
Promotes heart health: Quercetin has potent antioxidant effects which help curb free radicals. Free radicals are one of the critical factors for the development of the diseases such as heart problems, vascular and blood vessel disorders, high blood pressure, and metabolic syndrome. Quercetin helps inhibit the aggregation of platelets and thereby protects the inner lining of the blood vessels. It also helps in the relaxation of the blood vessel, which helps to lower blood pressure and prevents the risk of cardiac hypertrophy (thickening of heart muscles). One study found that people who took quercetin along with an alcohol-free red wine extract (also rich in quercetin) inhibit LDL oxidation.
Helps lower high blood pressure: Quercetin's heart supportive effects are also due to its ability to lower high blood pressure levels. A systematic review of studies conducted by the American Heart and Stroke Association found that taking quercetin supplements could be a beneficial tool in reducing high blood pressure. Quercetin's ability to lower blood pressure was also found in another study. In a 6-week clinical trial 150, mg/day of quercetin reduced systolic blood pressure and plasma oxidized LDL levels in overweight subjects with a high risk of heart disease.
Lowers inflammation: Quercetin's potent anti-inflammatory properties make it ideal for people with allergies; because of this reason, it is often touted as a natural antihistamine. Quercetin helps to inhibit enzymes cyclooxygenase (COX) and lipooxygenase which cause inflammation. Modulating inflammation being one f the core properties, plays a significant role in lowering inflammation .
Boosts immune response: Quercetin's anti-inflammatory effects are also found to help fight allergies. It helps stabilize the release of histamines from immune cells. Histamines are chemicals released by our immune system in response to allergies and sensitivities. Preliminary studies on the effect of quercetin on allergies found that it may act as a potential safe anti-allergy alternative. In addition to this, quercetin is known to show antibacterial properties against all strains of bacteria, including those affecting the digestive, respiratory, urinary system, and skin health. Studies reveal that quercetin inhibits the replicative ability of viruses, which contributes to its antiviral effects.
May help boost endurance: As an antioxidant and anti-inflammatory agent, quercetin is a favorite for most athletes. It is added to athletic supplements because of its antioxidant effects and its ability to improve blood flow by relaxing the blood vessels. A study published in Medicine and Science in Sports and Exercise found that quercetin intake may be no better than a placebo. Although the study only found trivial benefits, quercetin intake could be beneficial because athletes need more antioxidants in their diet than others. In another study that examined the effect of quercetin supplementation on 60 male athletes found positive effects. Researchers found improved body composition, exercise performance, and muscle damage indices in athletes.
Possible neuroprotective effects: Emerging research points that quercetin may offer brain-protective effects due to its antioxidant properties. This is especially helpful in lowering the risk of Alzheimer's and dementia. A 2018 study found that quercetin intake in the early to middle stages of Alzheimer's disease ameliorates cognitive dysfunction and boosts protection. This protection was primarily due to increased amyloid clearance and reduced astrogliosis. Accumulation of amyloid clearance and increased astrogliosis are pivotal in the pathogenesis of Alzheimer's disease.
How to increase quercetin intake?
Variety of fruits and vegetables: You can boost your quercetin intake by including various fruits and vegetables in your daily diet. Broccoli, buckwheat, nuts, seeds, berries, apples, cherries are all high in quercetin.
Take quercetin with healthy fats: Quercetin is a lipophilic (fat-loving) nutrient; hence taking quercetin-rich foods along with healthy fats improves its absorption.
Dietary supplements: Include quercetin in the form of high-quality nutritional supplements. Some supplements also include other nutrients like bromelain and vitamin C, which help improve the absorption of quercetin and boost its bioavailability.
Who benefits from quercetin supplements?
In general, quercetin can be taken for well-being. It can be an effective immune booster alongside a healthy diet regimen and lifestyle. Although optimal doses for quercetin intake have not been established, research shows that up to 1,000mg of quercetin twice a day for 12 weeks are safe. Your provider may be able to offer an appropriate dosage for more specific needs. For general purposes, adhere to the recommended dosage suggested by the supplement manufacturer.
Here are some quercetin supplements to consider,
Vitamin C with Quercetin by Integrative Therapeutics: This dietary supplement combines two potent antioxidants in a capsule form. The synergistic formula offers the antioxidant support of vitamin C with citrus bioflavonoids and the proteolytic-enzyme support of bromelain.
Bromelain, an enzyme from pineapple, supports the body's natural healing response. The antioxidant nature of flavonoids promotes respiratory health by boosting the body's immune responses. If you are looking for a superior support for your immune health, Integrative Therapeutics Vitamin C with Quercetin meets your need. The recommended dosage is 2 capsules one to three times per day or suggested by your provider.
Quercetin Phytosome by Thorne Research: This dietary supplement delivers 250 mg of Quercetin as Quercetin Phytosome which is the best and innovative way to deliver this nutrient into the gut. Since quercetin is not well absorbed from food and has a low bio-availability taking the phytosome form improves the absorption and use of this nutrient. Thorne Research Quercetin Phytosome offers quercetin bound to sunflower-sourced phosphatidylcholine to boost the absorption of this antioxidant. The supplement supports patients who suffer from allergies by stabilizing mast cells that store and release histamine. The recommended dosage is to take 1 capsule two to three times daily with meals or as suggested by your provider.
Quercetin by Metagenics: The supplement delivers 500 mg of quercetin in a capsule form. The formulation is non-GMO, gluten-free, and suitable for vegetarians. It aims to support immunity by acting on leukocytes and other immune cells. Quercetin is also known to support healthy cardiovascular and endothelial function. The suggested dosage is 1 capsule one to two times daily or as recommended by your physician.
Quercetin by Pure Encapsulations: Pure Encapsulations Quercetin is a vegan, non-GMO, gluten-free formulation that offers 500 mg of quercetin in two vegetarian capsules. The formulation aims to promote heart health by protecting lipids from oxidation and supporting the health of capillaries by enhancing their strength and integrity. Since the supplement uses hypoallergenic plant fiber, the formulation is safe for people with allergies. The recommended dosage is two capsules one to two times daily between meals.
If you are interested in including quercetin as a dietary supplement research your manufacturer thoroughly before making a purchase. If you take medications for health conditions talk to your provider about including quercetin into your regimen.
What is vitamin A?
Vitamin A is a fat-soluble nutrient that is found in two primary forms – active vitamin A (retinol) and beta-carotene. Retinol is the preformed vitamin A that comes from animal sources. Beta-carotene is the provitamin A form from bright-colored vegetables and fruits. Because of its fat-soluble nature, some dietary fat must be present for efficient vitamin A absorption.
Vitamin A plays a versatile role in your health, doubling as a nutrient and as an antioxidant. Vitamin A deficiency could lead to night blindness, scaly skin, weakened immune health, and even stunted growth in young children. In older adults, a deficient state leads to vision-related problems such as ARMD (age-related macular degeneration) of the eye, night blindness, and overall poor vision.
What are the benefits of vitamin A?
Eye health: Although eye issues can occur due to genetic reasons and aging, not consuming enough vitamins could amplify the problem. Vitamin A is a nutrient densely concentrated in the rhodopsin, a pigment found in the rods of the retina. The pigment gets activated when light enters the retina, which sends a signal to the brain that helps us see objects. As an antioxidant, vitamin A (carotenoids) plays a role in preventing macular degeneration of the eye, one of the leading causes of age-related blindness.
A randomized clinical study found that taking a daily multivitamin that included vitamin A, C, E, zinc, and copper showed a 25% reduced risk of advanced macular degeneration during a six-year study period[1].
Immune support: Vitamin A is also known as an anti-infective vitamin because it plays an essential role in cellular differentiation. Cellular differentiation is crucial for normal immune response, and low levels of vitamin A can severely impact immune health. Vitamin A is necessary for maintaining innate immunity (the ability to generate natural immune cells in the body). Vitamin A helps boost immunity in two pathways. Firstly, it regenerates the mucosal barriers damaged by infection. Secondly, it improves the function of neutrophils, macrophages, and natural killer cells. In addition, it is necessary for adaptive immunity and plays a vital role in the development of T and B cells[2].
Boosts bone health: Most of us know that calcium and vitamin D is crucial for bone health. However, recent studies have shown a surprising link between vitamin A and bone health. A study from the Institute of Gerontology and Geriatrics, Italy, found that low retinol levels were linked to reduced bone mineral density. Vitamin A may have a bone-sparing effect[3]. However, it is important to note that vitamin A alone cannot improve bone health and striking the right balance of nutrients like vitamin D, K, calcium, and magnesium offer overall bone protection.
Promotes reproductive health: Vitamin A is a crucial nutrient your body needs for growth and development. It is one of the most recommended nutrients during pregnancy to prevent developmental disorders in the growing fetus. Studies show that vitamin A deficiency is often associated with an increased mother-to-child transmission of HIV- 1. Researchers recommend the dosage of vitamin A for a pregnant woman should be based on the current vitamin status of the expectant mother as the excess vitamin is harmful[4].
Wound and tissue repair: The first and foremost vitamin your body will need for tissue repair is vitamin A because of its cell regenerative ability. Since it forms an integral part of cell formation, it naturally promotes wound healing and tissue repair. Preliminary studies show that supplementing different forms of vitamin A in the diet helps to increase the wound healing process following surgery[5]. A study from Drexel University found that pretreating patients undergoing facial procedures with retinoids improved wound healing[6].
Improves skin health: Vitamin A in the form of retinoids is often prescribed by dermatologists to fight acne and wrinkles. A 2007 study found that applying retinoids to naturally aged skin helped improve fine wrinkles and increased the skin’s ability to withstand damage[7]. Vitamin A in the carotenoid form acts as a powerful antioxidant and exerts anti-inflammatory effects. In the state of retinoids, vitamin A may offer therapeutic effects for common skin issues such as psoriasis[8], dry skin, eczema[9], and acne[10].
Who will benefit the most from vitamin A supplements?
Although vitamin A supplements can be taken by people of all age groups, specific individuals benefit the most.
The elderly and immune-compromised: They are at increased risk for marginal vitamin A deficiency. Vitamin A supplements benefit people that belong to this category.
Those with skin issues: People with chronic skin conditions like acne or dry skin can benefit from taking vitamin A supplements at specific dosages recommended by their providers.
People with malabsorption issues: Also, the intestinal absorption of vitamin A is associated with fat absorption. People with malabsorption issues, aged people who tend to eat less food or have absorption issues can boost their vitamin A levels through supplements.
Other health conditions: People with poor or restrictive diets or who suffer from conditions like pancreatic disease or eye disease and have an increased need for vitamin A may benefit from oral supplements.
Vitamin A is truly a versatile nutrient that benefits people of all age groups.
However, exercise caution under the following health conditions,
Pregnancy: If you are pregnant or breastfeeding, talk to your doctor before taking vitamin A supplements. Excess vitamin A intake from supplements during pregnancy is linked to birth defects.
Anticoagulants: If you take anticoagulants, vitamin A supplements may increase the risk of bleeding.
Retinoid prescription: If you are already taking retinoid prescriptions, taking vitamin A supplements on top of that can be harmful as it may lead to excess vitamin A levels in your body, a condition called hypervitaminosis, which can be damaging to the liver.
As with any dietary supplement, always consult with your provider before starting vitamin A supplements.
Vitamin A is available in liquid and capsule forms; here are few choices for your convenience.
A-Mulsion by Genestra: This convenient liquid formulation offers 10000 IU/3000 RAE( Retinol Activity Equivalents) of vitamin A in an emulsified form. The supplement provides vitamin A palmitate, retinoids that are easily absorbed into the body and used efficiently. Genestra Brand A-Mulsion is suitable for vegans and has a pleasant natural lemon flavor. The recommended dosage is to take one drop daily orally or as suggested by your provider. One drop meets 200% of the daily value of vitamin A. The supplement is free of wheat, gluten, yeast, sodium, artificial coloring or flavoring, dairy, or animal products.
Hi-Po Emulsi-A by Designs for Health: This high-potency formula delivers concentrated vitamin A in a convenient liquid form. One drop provides 5000 IU of vitamin A like retinol palmitate (1500 mcg retinol activity equivalents, or RAE), which meets 167% of the RDA. Designs for Health Hi-Po Emulsi-A uses a natural emulsion technology that allows for the production of 1500 mcg of vitamin A per drop that quickly and completely disperses in liquid. The cutting-edge technology enhances bioavailability, utilizing only naturally derived ingredients free of preservatives and artificial agents. The Hi-Po Emulsi-A makes dosing vitamin A convenient; it can be dropped into any beverage or simply on the tongue. The supplement provides accurate dosing, one drop at a time. Other ingredients include glycerine, purified water, and vitamin E. The recommended dosage is one drop per day orally.
Macular Support Formula by Pure Encapsulations: This supplement packs a combination of powerful antioxidants and botanicals in capsule form. It is designed to protect and support the macula, the central area of the retina responsible for sharp vision. Pure Encapsulations Macular Support Formula contains lutein and zeaxanthin to promote the integrity and density of the macular pigment, as well as help, maintain the health of the optical lens. It also contains carotenoids and vitamin C to support optimal macular protection and ocular health. It has a mix of antioxidants such as glutathione, anthocyanosides, polyphenols, and proprietary mixed carotenoid blend as lycopene, lutein, and zeaxanthin (1445 mg) that offers complete macular support. The recommended dosage is to take 2 capsules per day with meals. The supplement is gluten-free, non-GMO, and hypoallergenic.
Vitamin A by Douglas Labs: Douglas Laboratories Vitamin A contains 10,000 I.U. per softgel of vitamin A palmitate derived in fish (cod) liver oil. The recommended dosage is one softgel a day or as directed by your provider.
It is estimated that in the United States, 11% of the population suffers from a chronic digestive disease, with a prevalence rate as high as 35% for those 65 years and over[1]. In 2010 alone, a reported 60 to 70 million people in the United States suffered from a digestive condition[2].
Most people get by on a trial-and-error basis and experimenting with food compatibility. If digestive woes are bothering you lately, you don't have to live in a constant fear of bloating, heartburn, and others! Often simple lifestyle changes and healthy eating habits could do the trick. Before we get to that, here is a quick primer on the digestive system.
Your digestive system is complex
The process of digestion follows a series of steps that happens in tandem. It begins when you chew food, releasing salivary enzymes amylase (breaks carbs/starch) and salivary lipase (breaks fat). The food breaks down into smaller particles in the chewing process, mixes with saliva, and travels to the stomach. Most of the work happens here with gastrointestinal fluids working to break down the fat, protein, and carbs in your food. This creates an acidic environment in the stomach which triggers the release of another set of digestive enzymes such as bile, numerous pancreatic enzymes (trypsin, nuclease, etc.) to facilitate further digestion and absorb nutrients.
What factors affect the digestive process?
Natural ways to improve digestion
Choose natural foods: Processed and refined foods are typically high in carbs, saturated fat, and additives are linked to digestive issues[3]. Avoiding such foods and choosing wholesome, natural foods puts your digestive system at ease and aids digestion.
Chew to aid digestion: Chewing is often underestimated, yet it is the first and most powerful in the entire digestive process. Digestion begins in your mouth[4]; not chewing thoroughly gives more work for your stomach, which impedes completed digestion. It could lead to issues like bloating, constipation, and even stomach aches. Besides, chewing food at least 30 times is said to improve satiety. A 2011 study revealed that thorough chewing of food about 40 chews led to reduced food consumption. Researchers found that the subjects ingested 11.9% less after 40 chews than after 25 chews. Hence, researchers concluded chewing well is a possible tool for combatting obesity[5]. Additionally, poor chewing is linked to decreased absorption of nutrients from food[6].
Add raw foods to your menu: Raw foods such as fresh carrots, apples, etc., naturally contain enzymes that promote digestion. Including enough of these foods stimulates digestive juices in the stomach and improves the overall digestive process. For instance, the enzyme bromelain from pineapple helps break down protein[7]. Bromelain is traditionally used in Central and South America to treat indigestion and inflammation. Consuming small quantities of raw food a few minutes before a heavy meal helps kick start the digestive process.
Hydrate well: Water and other liquids help break down food so that your body can absorb nutrients. Drinking water during meals and after meals promote better digestion. Since it also helps soften stools, it eliminates constipation.
Eat warm foods: Naturopathic and Ayurvedic practitioners recommend taking warm foods because it makes it easier for our digestive enzymes to break down food properly. Besides, eating cold foods may impair spleen function and its secretion.
Avoid late-night eating: Eating late at night causes poor digestion and leads to weight gain and sleep issues. There is strong evidence that lying down after eating is linked to increased reflux symptoms[8]. Lying down soon after a meal causes the stomach's contents to rise up and lead to heartburn. It is best to wait a minimum of three hours after eating before hitting the bed, so there is enough time for the food to move from your stomach to the small intestine.
Take probiotics: Incorporating probiotic foods like kimchi, kefir, etc., promotes better digestion. Probiotics contain healthy bacteria that improve digestive function, help absorb nutrients and promote regular bowel movements.
Rest and relax: Although, resting and relaxing are often overlooked when it comes to digestive health. Getting enough sleep and consuming your meals in a relaxed state are simple ways to boost your digestion. Relaxing your mind and body during mealtimes stimulates the parasympathetic nervous system, which optimizes the digestive process.
If digestive woes are bothering you lately, taking a digestive aid could ease your symptoms and make mealtimes more enjoyable. Check out these high-quality digestive-aid supplements.
Panplex 2-Phase by Integrative Therapeutics: Integrative Therapeutics Panplex 2-Phase is a dual-action formula that supports both the gastric and intestinal phases of digestion. This dual-phase supplement provides support for more complete digestion in both the stomach and intestinal tract. Phase I gastric support includes hydrochloric acid and pepsin. Phase II intestinal support includes pancreatin and bile salts which help protect against the deactivation of enzymes by stomach acids. The formulation combines pancreatic enzymes with hydrochloric acid and pepsin for healthy digestion support. The recommendation is to take 1 or 2 tablets with meals twice daily or as suggested by your healthcare professional.
AllerGzyme by Deigns for Health: Designs for Health AllerGzyme™ is a synergistic combination of enzymes that break down hard-to-digest proteins. It is designed to minimize the adverse effects from the occasional consumption of gluten, dairy, soy, egg, whey, casein, almond, peanut, rice, pea, and fish proteins in sensitive individuals. It is important to note that the supplement is not intended for those with celiac disease or food allergies, but rather, for individuals with milder sensitivities and intolerances, to foods mentioned. The recommended use is to take one capsule with each protein-containing meal per day or as directed by your physician.
Ultrazyme by Douglas Laboratories: Douglas Laboratories Ultrazyme™ is a dietary supplement that helps the body digest foods efficiently and extract nutrients, resulting in less digestive discomfort and more nutrient absorption. Specifically formulated with bile and active digestive enzymes from animals and plants that act synergistically to assist in fat, protein, and carbohydrate digestion in the stomach and small intestine. Ultrazyme™ provides high levels of catalytically active pancreatic enzymes (Lipase, Amylase, and Protease) specific to fats, carbohydrates, and proteins. Bromelain acts to help prevent allergens from crossing the gastrointestinal tract and assists in the breakdown of large macromolecular protein complexes. The supplement is available in 60ct and 180ct tablets. The suggested use is to take 1 or 2 tablets daily at mealtime or as directed by a healthcare professional.
Digestive Enzymes Ultra by Pure Encapsulations: Pure Encapsulations Digestive Enzymes Ultra contains a high-strength mixture of vegetarian enzymes supporting enhanced protein, carbohydrate, fat, fiber, and dairy digestion and promoting optimal nutrient bioavailability and absorption. This formula also offers numerous enzymes to support fiber breakdown, including cellulase, hemicellulase, beta-glucanase, and phytase. Additionally, alpha-galactosidase promotes the breakdown of certain complex carbohydrates, such as raffinose and stachyose, found in some vegetables, grains, and legumes, helping relieve occasional bloating or gas. The recommended dosage is 2 capsules with each meal or as directed by a healthcare professional.
Frequent digestive issues can be very disruptive to life. This could be the primary reason why many of us get easily fixated on digestive problems and feel helpless. Keep in mind that you can overcome most of the issues with healthy tweaks to your lifestyle choices. For some food sensitivities and gut issues, it still could be ongoing. However, with healthy lifestyle habits and digestive aids in the form of high-quality supplements, it can be easily resolved, and you can improve your digestive health.
References
What happens to joint cartilage as you age
It is common for your joints to start to wear down and cause conditions like osteoarthritis, a degenerative disease affecting nearly one-third of adults over 60. It is degenerative because the condition worsens as time goes on. Younger people are no exception and experience arthritic pain due to overuse of joints throughout their lives or the type of occupation. Unfortunately, at present, there are no medications to reverse this condition. Given that arthritis is the most common joint disorder in the U.S., knee pain and inflammation are predominant. According to the CDC report, almost 20 percent of Americans report joint issues such as mild stiffness to near disabling levels [1].
So, does this mean, as you get older, joint aches and pain are inevitable? The good news is if you take the suitable precautions and necessary lifestyle modifications, you can enjoy healthy joints even in your nineties. These steps will prevent damages to your cartilage so that it remains flexible to enable free movements with minimal issues. It is possible by eating a healthy diet rich in antioxidants and anti-inflammatory compounds alongside some potent plant extracts that promote connective tissue health.
Foods that promote joint cartilage health
Including specific nutrients in your diet can help keep your cartilage, tendons, and ligaments strong and healthy. The benefit of this is that it will help you ward off common joint-related ailments. Let's look at some nutrients that promote joint health,
Bone broth – It offers collagen, the essential component of connective tissue.
Cruciferous vegetables – They are sulfur-containing compounds and help build amino acids which promote collagen production.
Antioxidants- Most rich berries & herbs are rich in antioxidants. They are also anti-inflammatory, which helps protect cartilage from damage.
Besides, these nutrients certain dietary supplements also help improve your joint health. In the next section, we brief some most researched and potent supplements that help protect your connective tissue and boost collagen production in the body.
Supplements that help build cartilage and protect connective tissue
Turmeric root extract: Curcumin is the yellow pigment contained in turmeric (Curcuma longa), a popular culinary spice from India. In addition to imparting a characteristic color and flavor to foods, curcumin has antioxidant properties and beneficial tissue health. As an antioxidant, curcumin protects against oxidative damage. Additionally, there is evidence that curcumin may strengthen the body's natural physiological response, which reduces excessive inflammation in the body. A 2019 randomized study found that curcumin could be an alternative treatment option in osteoarthritic patients. Researchers found that curcumin not only had similar efficacy to diclofenac, an NSAID but also demonstrated better tolerance among patients. For this study, researchers enrolled 139 people and randomly assigned NSAID diclofenac (50 mg, twice daily) or curcumin (500 mg, three times daily) for a month[2].
Boswellia extracts: Boswellia is a potent anti-inflammatory, anti-arthritic, and analgesic (pain reliever) agent. A meta-analysis of randomized controlled trials assessed the effects of Boswellia in patients with osteoarthritis. The analysis of 7 trials involving 545 patients compared Boswellia's effects versus placebo or western medicine in patients. The research found that Boswellia and its extracts may help relieve the pain and stiffness and improve the joint's function compared to placebo or western drugs. The meta-analysis concluded that Boswellia could be an effective and safe treatment option for osteoarthritis patients[3].
Glucosamine chondroitin: Glucosamine and chondroitin are two compounds that naturally occur within your cartilage. Glucosamine is a protein and sugar molecule that helps in cartilage formation from compounds called aggrecan ad proteoglycans. Since joint deterioration and cartilage loss are common triggers for osteoarthritis, studies suggest increasing cartilage-building nutrients in the diet to ease symptoms[4]. Chondrotin is a significant component of the human extracellular matrix (ECM). ECM is made of water, proteins, and sugar(carbohydrate) chains. The protein and sugar molecules link together to form chains that maintain the structural integrity of tissues. The primary function of chondroitin is to create a barrier to withstand compression, shock, and other damage to the joints. Given the importance of both nutrients experts recommend their intake to improve joint health. The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT) found that the combination of both used for eight weeks resulted in significant relief in most study participants who experienced severe joint pain[5].
Collagen supplements: 100% of your connective tissue is made of collagen. Collagen is a complex protein containing 19 different amino acids. Collagen has a gel-like smooth structure that helps hold the bones together and allows us to move without friction or pain. Studies reveal that collagen can be a helpful tool to reduce the pain of osteoarthritis in patients. Collagen's effectiveness became more popular after researchers at Harvard's Beth Israel Deaconess Medical Center found that supplementing with type 2 collagen helped rheumatoid arthritis patients with pain relief and reducing tender and swollen joints[6]. When considering collagen supplements, experts recommend collagen peptides because they dissolve quickly in hot and cold water, are easier to digest.
It is evident that these nutrients play a crucial role in protecting your cartilage. If you are interested in taking these nutrients focus on specific dietary supplements that offer them.
Here are a few high-quality supplements that provides one or more combination of these nutrients.
Boswellia-Turmeric Complex by Douglas Laboratories: Douglas Labs Boswellia-Turmeric Complex is a powerful botanical formula that provides recovery support to joints and muscles following strenuous exercise. It relieves the stiffness and pain that are often associated with inflammation. The combined actions of Boswellia, Turmeric, and Devils Claw helps support and protect the body's connective tissues, such as tendons, ligaments, and cartilage. The supplement offers 750 mg of Boswellia Serrata extract, which promotes cartilage production. Boswellia extracts contain boswellic acids, which help improve blood supply to joint tissues and deliver tissue-protective actions. The supplement also adds 750 mg of Turmeric root extract is well known for its antioxidant and anti-inflammatory activities. The antioxidant effects protect the cartilage tissue from oxidative damage, and the anti-inflammatory properties ease joint pains and reduce inflammation. Besides the Boswellia- Turmeric combination, the formulation also includes 100 mg of Devil's claw extract. Devil's claw is a type of tuber from South Africa, rich in iridoid glycosides, which benefit connective tissue by supporting the immune response to physiological stressors. The formulation is available as 60 count tablets. The suggested dosage is to take two tablets daily or as recommended by the physician.
Whole Body Collagen by Designs for Health: Designs for Health Whole Body Collagen contains a unique blend of three patented collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint health and integrity, skin elasticity, and more. Whole Body Collagen can be incorporated into shakes, smoothies, and other foods and beverages, making it convenient to ensure adequate intake of collagen's unique amino acids. The recommended way to use this powder is to mix 13 grams (approx. one scoop) in eight ounces of water. The suggested dosage is once per day or as directed by your health care practitioner. It is recommended to add powder before adding water for best results. One scoop provides 12.5 grams of collagen peptides from three patented collagen sources, FORTIGEL®‚ VERISOL® and FORTIBONE®). The Design for Health Whole Body Collagen scoop gives 11 grams of protein (22% of the RDA) and 45 calories.
Glucosamine Chondroitin with MSM by Pure Encapsulations: A non-GMO, gluten-free dietary supplement that offers glucosamine chondroitin with MSM for optimal joint support. MSM is methylsulfonylmethane which is a potent anti-inflammatory compound that prevents damage to the cartilage. The enhanced nutritional formula offers the best cartilage support, connective tissue strength, and joint comfort. The supplement provides 300 mg each of glucosamine, chondroitin, and MSM in a single capsule. The nutritional ingredients naturally promote healthy cartilage formation and promote joint strength and resilience. The recommended dosage is one capsule, three times daily with meals.
Keep in mind; it is never too late to start making healthy lifestyle and dietary changes that can improve the health of your joints and thereby your quality of life. Regardless of whether you already have joint aches, lifestyle changes can go a long way in improving your overall joint and bone health. Losing weight and choosing healthy foods and the right dietary supplements could prevent damage to knee cartilage now can help you avoid knee surgery and other complications that can arise from joint degeneration.
A majority suffer from at least three of these conditions. People with metabolic syndrome are at high risk and need medications to control their blood parameters. Unfortunately, these life-saving medications often cause undesirable side effects. However, in recent years providers have started looking into natural alternatives to minimize the issues. It turns out there are very few supplements that can do the job for you, and Berberine is one among the very few.
What is Berberine?
Berberine is an alkaloid compound found in the roots, rhizomes, stems, and bark of several plants commonly used in botanical and Chinese medicine, such as goldenseal, Oregon grape, barberry, and Berberis aristata. It is an all-natural, anti-inflammatory, antibacterial, and antimicrobial plant nutrient used in traditional herbal medicine systems for centuries.
Benefits of Berberine
May help balance your blood sugar: Many studies have shown that Berberine has impressive effects on blood sugar and A1c levels in people with diabetes. In a study of over a hundred diabetic patients, a gram of Berberine a day lowered fasting blood sugar by 20%. There was a significant drop from 126 to 101 mg/dL[1] among diabetic patients. Researchers also found Berberine lowered A1c, a marker for long-term blood sugar levels, by 12% while improving blood cholesterol and triglyceride levels. In a systemic review of fourteen studies, researchers found Berberine is as effective as an oral diabetes drug, including metformin[2]. A 2014 study that investigated the safety and efficacy of Berberine suggested that it is a good alternative and has additive effects when taken with other blood sugar-lowering drugs[3].
Helps lower risk of heart disease: Berberine shows promise for lowering the risk of heart disease primarily due to its ability to lower cholesterol and body weight. Berberine intake at about 1 milligram per day for three months showed a marked drop in blood lipid levels. The total cholesterol levels dropped from 5.31 +/- 0.98 to 4.35 +/- 0.96 mm/liter, and low-density lipoprotein-cholesterol from 3.23 +/- 0.81 to 2.55 +/- 0.77 mm/liter and triglyceride from 2.51 +/- 2.04 to 1.61 +/- 1.10 mm/liter[4]. Berberine also promotes better blood pressure regulation by improving endothelial cell function. Endothelial cells line the blood vessels like arteries, veins, and capillaries in the brain. Studies show that berberine increases insulin sensitivity and lowers bad cholesterol and triglyceride levels, boosting endothelial function[5].
Moderate weight loss effects: Berberine helps activate adenosine monophosphate activated protein kinase (AMPK), an enzyme that plays a crucial role in regulating the body’s metabolism. AMPK is otherwise called a “metabolic master switch” because of this ability. When AMPK is activated, it boosts fat burning in the body, which helps reduce fat deposits. A twelve-week study revealed that obese adults taking 500 mg of Berberine three times a day experienced an average weight loss of five pounds and 3.6% of their body fat[6]. Another study that observed the effects of 300 mg of berberine, taken three times a day among 37 people with metabolic syndrome, showed impressive results. The participants showed a drop in their body mass index ( BMI) levels from 31.5 to 27.4. In other words, participants moved from obese to overweight category in just three months of berberine intake. Researchers noted that subjects lost belly fat and improved health markers like cholesterol and triglyceride levels[7]. Researchers suggested that the weight loss was likely caused by the enhanced function of fat-regulating hormones, such as insulin and leptin.
Supports healthy brain function: Studies are emerging on the therapeutic effects of Berberine on cognitive health, especially Alzheimer’s, Parkinson’s, and other neurodegenerative conditions. A 2018 study on the neuroprotective effects of cognitive impairment and hippocampal damage in the experimental model showed promising effects of Berberine [8]. A 2015 study revealed multiple positive results, such as enhanced brain-protective factors and pathways that counteract harmful neurodegenerative effects on the brain, which are promising[9].
May have protecting effects on vital organs: Berberine’s antioxidant and anti-inflammatory effects[10] could indirectly benefit the function of vital organs like lungs and liver. A preliminary study found that Berberine reduced acute lung injury due to cigarette smoke exposure. Researchers found that pretreatment with Berberine significantly reduced inflammation in the lung[11] and reduced lung injury through anti-inflammatory effects. Researchers also postulate that Berberine protects the liver by exerting anti-hyperglycemic and anti-dyslipidemic impact, improving glucose metabolism and fat levels in the blood, which can eliminate the root cause of fatty liver disease[12].
If you are considering berberine supplements, here are a few points to keep in mind:
Preexisting conditions: If you have a medical condition or take medications for a specific disease, consult your doctor before taking Berberine to determine the correct dosage.
Pregnant/lactating: Berberine supplements are not recommended if you are pregnant or breastfeeding.
Diabetes patients: Diabetes patients should exercise caution when taking Berberine. Berberine supplements are efficient in lowering blood sugar. If you are on insulin or blood sugar-lowering drugs, it is a must to consult with your doctor to avoid dangerously low blood sugar levels. Similarly, people on low blood pressure medications should also consult with their healthcare professional before starting berberine to prevent a steep drop in blood pressure levels.
In general, berberine supplements are safe for long-term consumption and cause minimal side effects. The side effects are related to minor digestive issues, constipation, etc., which can be avoided by following the dosage recommendations and spreading out the supplement throughout the day or as recommended by your physician.
Best way to take Berberine
If you are interested in procuring berberine supplements, here are our top picks:
Metabolic Xtra by Pure Encapsulations: This formulation contains a powerful combination of Berberine, resveratrol, chromium, and alpha-lipoic acid to help regulate insulin function. The combination of these nutrients promotes better blood sugar and A1c levels and may help support diabetes. Since Berberine helps support healthy glucose metabolism, it enables the body to convert food into energy and helps improve appetite and fatigue. Pure Encapsulations Metabolic Xtra is made with hypoallergenic, vegan ingredients and comes in 90ct capsules. The recommended dosage is to take one capsule, 1-3 times daily, with meals, or as advised by your healthcare professional.
Berberine 500 mg by Integrative Therapeutics: The dietary supplement offers 500 mg of Berberine in a vegetarian capsule and supports a wide range of conditions. The primary use of Berberine is to stabilize blood sugar metabolism, controlling diabetes and heart disease. It helps improve insulin sensitivity, decrease cholesterol levels, and helps prevent obesity. Berberine helps activate adenosine monophosphate kinase (AMPK) an enzyme that sometimes called a “master switch” because when it is turned on, it regulates energy, cell repair, hormone imbalances and various other reactions. Integrative Therapeutics Berberine is available as 60 count vegetarian capsules. The suggested dosage is to take one capsule two to three times daily or as recommended by your healthcare provider.
Berberine by Designs for Health: Designs for Health Berberine Synergy supplies high potency berberine combined with alpha-lipoic acid to help support optimal blood sugar and insulin levels, cardiovascular health, and liver health. The formulation offers 400 mg berberine extracts with 100 mg of alpha-lipoic acid. The combination of Berberine and lipoic acid offers impressive antioxidant and anti-inflammatory benefits. Both nutrients help support health insulin secretion and sensitivity. Besides, lipoic acid is also a critical cofactor for mitochondrial enzymes involved in cellular metabolism and energy (ATP) production. The recommended dosage is to take one capsule per day with a meal or as directed by your healthcare practitioner.
Although people with metabolic syndrome or have type 2 diabetes gain maximum benefit from berberine supplementation, it can also be taken by others for general health. Berberine’s outstanding safety profile and its antioxidant and anti-inflammatory properties promote optimal health. Berberine consumption may improve general health, works as an anti-aging agent, and offers broad protection against chronic diseases. Keep in mind, besides taking a powerful supplement like berberine, it is also crucial to follow a healthy diet and lifestyle habits to reap utmost benefits.