Vitamins & Supplements

Vitamins & Supplements February 4, 2024

Immunity Boosting Vitamins: Nutrition for Flu and Cold Prevention

Our immune system functions like an internal security guard, keeping us healthy. It consists of fundamental troops (innate immunity) for general protection, as well as specialized forces (adaptive immunity) developed over time for enhanced defense. To ensure that this network functions effectively, all immune cells must actively stand guard.

Excitingly, clinical research¹ show that numerous natural compounds can increase our immune.

Probiotic yogurt introduces friendly microorganisms that activate immune cells. These lactic acid bacteria increase intestinal chemicals that boost immunity.

Chyawanprash, a traditional Ayurvedic formula, boosts natural killer cells, antibodies, and other immune system components while decreasing stress hormone levels.

Mushroom beta-glucans stimulate macrophages, B cells, and T cells via causing cytokine production and binding to receptors such as dectin-1. They also possess antibacterial capabilities.

Ginseng includes ginsenosides, which stimulate phagocytosis and cytokine synthesis for innate immunity while also amplifying antibodies and T cells for adaptive immunity.

Whey protein boosts glutathione, growth factors, and neutrophils, which improves immunological function.

Vitamin C stimulates T, B, and NK cells via boosting transporters and cytokines. It also helps lymphocytes mature and function properly.

Vitamin E activates macrophages, NK cells, T cells, and antibodies by decreasing inflammatory chemicals. It also enhances immunological synapse development.

Zinc is required for innate immunity, which boosts phagocytosis, granulocytes, and NK cells. It also promotes T cell growth and thymus hormone action.

Clinical studies show that these natural supplements affect immunity by interacting with certain cells and molecules. More research into optimal dosages, absorption, and safety will help us realize their immune-boosting potential.

Methods to enhance your immune system and avoid colds and flu

Let’s discuss about vitamin C. This vitamin is essential for immunity. It’s a good idea to eat citrus fruits, bell peppers, and broccoli that are high in it. Consider taking a daily vitamin C dose of 500-1000mg. As a potent antioxidant, it may help to minimize the severity and duration of your colds.
Don’t forget vitamin D! Having proper amounts helps to manage your immunological response. Vitamin D deficiency is associated with an increased risk of respiratory infections. It is advisable to get your levels evaluated by a doctor and, if necessary, supplement to achieve the optimal 30-50ng/ml range. Fatty fish, eggs, and fortified dairy products such as milk are all excellent sources.
Zinc has excellent antiviral properties that could help you get over a cold faster. Try to acquire 30-50mg daily, either from supplements or zinc-rich foods such oysters, meat, nuts, and seeds.
Gut health also has an impact on immunity! Probiotics provide helpful microbes. Look for supplement capsules containing 3-10 billion CFUs or consume probiotic-rich foods such as yogurt, kefir, and fermented vegetables like sauerkraut.
Natural medicines, such as elderberry extract, are gaining popularity for preventing infections and alleviating cold symptoms. Just make sure to follow the dose instructions for any supplements you take.
Garlic is another component with antibacterial and antiviral activity. Try to eat 1-2 garlic bulbs per day or take an old garlic extract supplement.
Selenium is another mineral worth knowing about because it plays a role in immunological response. If you’re deficient, you can supplement with 100-200 mcg per day or eat Brazil nuts, eggs, or mushrooms.

Overall, prioritize a healthy, balanced diet rich in nutrient-dense foods. Do not forget lifestyle aspects such as stress management, enough sleep, and frequent hand washing! Always consult with your doctor before starting any new supplements. Here is to a healthy season!

References

Al Mahmud A, Shafayet Ahmed Siddiqui, Karim MR, Al-Mamun MR, Akhter S, Sohel M, Hasan M, Bellah SF, Amin MN. Clinically proven natural products, vitamins and mineral in boosting up immunity: A comprehensive review. Heliyon. 2023 Apr;9(4):e15292. doi: 10.1016/j.heliyon.2023.e15292. Epub 2023 Apr 7. PMID: 37089292; PMCID: PMC10079597. ↩︎

Vitamins & Supplements January 29, 2024

Vitamins for Hair Growth: Nutrients That Prevent Thinning and Shedding

Hair health is heavily influenced by your intake of vitamins and minerals. We don’t get to choose our genes. If you have a family history of baldness, you must understand that you may have hair loss. Straight up. But get this: our diets also play an important influence! The things we eat can affect whether our hair remains healthy or begins to fall out. Isn’t this crazy?

A few critical vitamins and minerals help keep follicles robust and hair from shedding excessively. Nutrients¹ like biotin, vitamin D, zinc, iron, and even protein. So limiting salads and consuming more nutrient-dense foods might help you keep your strands healthy! Don’t overlook vitamin C, as it can help you absorb iron more efficiently.

Here’s the deal: even if baldness is in your future, consuming enough of these healthy hair nutrients will significantly reduce shedding. So guys, there is hope! The evidence is apparent. If you want thick, beautiful locks, you must provide your body with the necessary nutrients. Start from the inside out.

So get your levels tested right away. It’s time to go on a hair health nutrition mission! Lack of key vitamins and minerals has been linked to several types of hair loss.

According to studies, vitamin D supplements may help people who do not obtain enough vitamin D with male and female pattern baldness and severe hair loss. Vitamin D deficiency appears to be associated with spot baldness. Patients with low vitamin D levels may benefit from being tested and given supplements.

Iron supplements are indicated for those with low iron levels who suffer from hair problems, particularly women.

Getting enough vitamin C is especially helpful for persons with iron deficiency and hair loss. However, there is no evidence to suggest vitamin E supplementation as treatments for pattern baldness or excessive shedding. Too much vitamin A might result in hair loss.

Some studies have linked low zinc and selenium levels to baldness, although the evidence is equivocal. There is limited evidence to support the involvement of folate and vitamin B12 in spot baldness.

Now the question is, if taking biotin pills helps to develop hair. Biotin is a B vitamin that aids in the metabolism of lipids and proteins. It’s grown highly popular as a product that claims to offer you strong, healthy hair. However, people only need 30 mcg of biotin each day. That is simply obtained by consuming a normal diet. Nonetheless, many people take biotin supplements at far larger doses, typically 500 or 1000 mcg per day.

Companies make biotin sound like a miracle drug. But, unless you’re pregnant or have a medical condition that causes a deficiency, you probably get enough biotin already. Studies have shown that biotin promotes hair growth but only in patients with illnesses that cause deficiencies, such as inherited metabolic abnormalities.

Premature graying has been linked to low levels of iron, vitamin D, folate, vitamin B12, and selenium. Getting enough of these minerals may improve symptoms.

In summary, testing for vitamin and mineral deficiencies may reveal manageable risks for specific forms of hair loss. Evidence² suggests that having enough of certain vitamins and minerals may help hair. More research is likely needed to determine whether biotin benefits normal, healthy people. For the time being, good hair appears to be achieved by nutrition and attentive care rather than by taking biotin supplements.

References

Vitamins & Supplements January 29, 2024

Melatonin Supplements: Dosage, Timing, Side Effects and Benefits

Melatonin is a hormone produced spontaneously by the pineal gland that regulates your sleep and wake cycles. Melatonin levels normally decrease as we age. If you are having difficulties sleeping, using a melatonin pill might be quite beneficial. Many people now take melatonin supplements to help with sleep and other ailments.

Melatonin for sleep and wake cycle

Melatonin has been shown in studies to enhance sleep quality, help you fall asleep faster, and stay asleep longer. And that’s a fantastic news for people suffering from sleep disorders such as Alzheimer’s and schizophrenia. Melatonin appears to be a safer alternative to benzodiazepines for treating insomnia. It is also effective for treating jet lag following travel or working nights. It resets your biological clock and relieves the exhaustion associated with jet lag.

Melatonin for skin

Some study suggests that melatonin may help prevent skin aging by acting as an antioxidant and regulating circadian rhythms in skin cells. Applying it on the skin may protect against UV rays from the sun

Melatonin for heart health

A few studies have showed that melatonin helps lower high blood pressure, improve cholesterol levels, and reduce the sleep-related negative effects of beta blockers. However, further research is needed into how it affects heart health.

Melatonin for immune system

Early research¹ suggests that melatonin could help control the immune system in autoimmune illnesses. Its anti-inflammatory properties may possibly help combat viruses such as COVID-19, It may also work as an antioxidant, boosting your immune system, but more research is needed.

Dosage

Woman Holding Half-full Glass and White Medicine Pill

The doses in supplements are typically between 0.5mg and 5mg. Start with a tiny dose, such as 0.5 or 1mg, and see how it affects you. Taking high doses for an extended period of time may potentially cause it to lose effectiveness.

Timing

Take it around 30 minutes before you want to sleep. Be consistent with when you take melatonin; attempt to take it at the same time every night to align with your body’s natural cycle. Also, don’t take it too close to the time you need to wake up.

Side Effects

Melatonin can produce headaches, dizziness, and a chilly sensation. Some people may feel drowsy, dizzy, or nausea after taking melatonin. However, if used correctly, it is considered rather safe, however little is known regarding long-term safety.

In conclusion, melatonin appears to be beneficial for sleep disorders, skin health, and other illnesses. However, there is insufficient research to determine its long-term safety. More clinical trials are needed to determine the appropriate doses and establish the safety of using melatonin supplements for a longer period of time.

Pregnant women, children, and anyone with autoimmune diseases, leukemia, or depression should consult their doctor before using melatonin. It can also interact with some medications, so tell your doctor what you are taking.

Overall, melatonin is generally safe and effective for improving sleep if used correctly. Try it if you’re having difficulties sleeping; it might be just what you need to get your sleep cycle back on track. Sweet dreams!

References

Spandidos Publications style
Anghel L, Baroiu L, Popazu CR, Pătraș D, Fotea S, Nechifor A, Ciubara A, Nechita L, Mușat CL, Stefanopol IA, Stefanopol IA, et al: Benefits and adverse events of melatonin use in the elderly (Review). Exp Ther Med 23: 219, 2022
APA
Anghel, L., Baroiu, L., Popazu, C.R., Pătraș, D., Fotea, S., Nechifor, A. … Ciubara, A.B. (2022). Benefits and adverse events of melatonin use in the elderly (Review). Experimental and Therapeutic Medicine, 23, 219. https://doi.org/10.3892/etm.2022.11142
MLA
Anghel, L., Baroiu, L., Popazu, C. R., Pătraș, D., Fotea, S., Nechifor, A., Ciubara, A., Nechita, L., Mușat, C. L., Stefanopol, I. A., Tatu, A. L., Ciubara, A. B.”Benefits and adverse events of melatonin use in the elderly (Review)”. Experimental and Therapeutic Medicine 23.3 (2022): 219.
Chicago
Anghel, L., Baroiu, L., Popazu, C. R., Pătraș, D., Fotea, S., Nechifor, A., Ciubara, A., Nechita, L., Mușat, C. L., Stefanopol, I. A., Tatu, A. L., Ciubara, A. B.”Benefits and adverse events of melatonin use in the elderly (Review)”. Experimental and Therapeutic Medicine 23, no. 3 (2022): 219. https://doi.org/10.3892/etm.2022.11142 ↩︎

Vitamins & Supplements January 26, 2024

Fish Oil Dosage Guide: How Much Omega 3 You Need

You may have heard about omega-3 fatty acids before, notably EPA and DHA. These fats provide numerous health benefits, particularly as we age. Our bodies cannot produce a lot of EPA and DHA on their own. We acquire them primarily from eating fish or taking supplements.

Omega 3¹ for pregnant women- According to research, pregnant women who take EPA and DHA supplements have newborns with better-developed brains and vision. Their pregnancies also continue a little longer, and their babies are heavier at birth. So omega-3s are really crucial for fetal growth and development.

Omega 3 for heart health- EPA and DHA are beneficial to our hearts because they reduce inflammation, assist prevent blood clots, and minimize the chance of heart attacks or circulation difficulties later in life. According to research, ingesting omega-3 fatty acids can reduce the incidence of sudden heart attacks, particularly in patients who already have heart problems. In one large trial, heart patients who took 850 mg of EPA/DHA daily reduced their risk of sudden cardiac death by nearly 50%!

For heart health, the American Heart Association recommends eating fatty fish twice a week or taking 1 gram of EPA/DHA per day. 2-4 grams per day can help decrease elevated triglycerides. Omega-3s also have a minor blood pressure-lowering effect at doses more than 3 grams per day. Also, if someone is currently taking aspirin for heart health, adding EPA and DHA improves its effectiveness.

Omega 3 for brain– People with Alzheimer’s disease frequently have low DHA levels. Scientists are investigating if providing Alzheimer’s patients EPA and DHA supplements will help them maintain their body weight, reduce inflammation, and keep their cognitive functions sharper for longer. The data for genuine brain advantages is still preliminary, but it looks promising.

They also assist alleviate morning stiffness and aching joints in rheumatoid arthritis sufferers when taken in quantities of 3 grams or higher.

Given all of the data demonstrating how EPA and DHA omega-3s benefit fetal development, heart health, joint pain and our brains as we age, receiving enough throughout our lives appears to be critical for general well being and longevity.

Experts recommend consuming at least 300-900 mg of EPA and DHA every day. To acquire that much from diet alone, you’d need to consume at least 8-12 ounces of fish per week. Because most people do not get enough omega-3s from diet.

Fatty fish such as salmon and bluefin tuna contain the omega-3 lipids EPA and DHA. You can also acquire them by taking fish oil capsules. Oh, and make sure any fish oil supplement you take is good quality and tested for impurities. You want the pleasant omega-3 benefits without the mercury or other toxins. Flaxseed, walnuts, canola oil, and soybeans are all sources of ALA, another kind of omega-3. Long ago, individuals consumed roughly equal amounts of omega-3s and omega-6s. However, with increased corn and soybean oil, we now consume significantly more omega-6s – up to ten times more! This may not be beneficial for our health.

Omega-3s may elevate LDL cholesterol somewhat in some people. It’s unclear whether this matters. Fish can contain mercury, so restrict high-mercury fish such as swordfish. Fish oil capsules are devoid of mercury. Omega-3s can make you bleed more, but they do not appear to cause abnormal bleeding. Some may get minor GI side effects.

To summarize, take 1 gram of EPA/DHA for heart health, 2-4 grams for lowering triglycerides, and at least 3 grams if you have high blood pressure or rheumatoid arthritis. However, don’t overuse omega-3s; humans require both omega-3s and omega-6s. Moderation is crucial!

New research² suggests that increasing your dose to 3-5 grams per day may assist with typical conditions that youngsters confront, such as depression, ADHD, and autoimmunity. There is no definitive proof yet, so consult your doctor first if you plan to supplement heavily.

So see your doctor to determine the appropriate oil dose for your unique health goals. And remember to consume that fishy goodness on a regular basis, not only when you have a sudden need! Sweet consistent supplementation wins out over occasional mega-dosing every time when it comes to witnessing results. Righteous!

References

Vitamins & Supplements January 25, 2024

The Benefits of Vitamin C: Why You Need This Antioxidant Powerhouse

What’s the Deal with Vitamin C?

Vitamin C is an essential vitamin that aids enzyme function. It also acts as an antioxidant; you’ve definitely heard that term before when discussing how to get antioxidants from diet and supplements. What does it mean? Essentially, antioxidants combat free radicals, which can harm cells in our bodies.

The weird thing is that, while vitamin C is an antioxidant, in some circumstances involving metals, it can also induce “oxidative damage.” The actual reasons why it behaves differently in different conditions is a complex science!

Some fascinating research¹: Scientists tried extremely high doses of intravenous (IV) vitamin C, which was administered straight into the patients’ circulation, on cancer cells generated in the laboratory. Surprisingly, scientists discovered that it effectively eliminated a large number of cancer cells! They believe it was causing oxidative damage. However, many more clinical trials are needed to determine if mega-doses of vitamin C will benefit or damage actual cancer patients.

Vitamin C has several names, including ascorbic acid². In your brain, vitamin C is the primary water-soluble antioxidant. Getting enough of it protects your neurons, which are the particular cells that transmit impulses in your brain. If a person does not obtain enough vitamin C from food over time, neuronal damage can occur, potentially leading to disorders such as dementia. Thus, vitamin C supplementation may help prevent neurodegeneration.

Vitamin C also inhibits DNA mutations. And there is evidence that when vitamin C levels are extremely high, it briefly creates low levels of oxidative stress, activating the body’s DNA repair systems. However, taking too many vitamin C tablets is likely to trigger other types of cell harm. It’s all about balance!

The optimal daily intake of this nutrient is fully determined by your age, present health, family history, and other factors. The typical recommendation is 75-90 milligrams (mg) per day. High IV vitamin C doses appear to be safe, however taking more than 2,000 mg daily via supplements over time can cause stomach problems in some people.

Vitamin C provides numerous benefits, particularly in modest doses, but scientists are still striving to understand how it interacts in the human body. Moderation and balance are essential! Mega-doses administered in the vein can also help treat liver disorders, high blood pressure, and help some cancer patients recover more quickly.

There are many levels that indicate if you are deficient or receiving adequate amounts of vitamin C. Checking your levels tells you if you need to level up. Now, here’s an interesting fact: our bodies cannot produce vitamin C on their own. So getting enough through foods or supplements is critical.

Kiwi, red bell peppers, citrus fruits, broccoli and orange juice are excellent sources that can be easily incorporated into meals and smoothies. Use fresh or frozen vegetables, don’t overcook it, and consume it as soon as possible after preparation or purchase. Supplements are also useful if you are unable to obtain enough food sources.

orange plastic bottle beside orange plastic bottle

Filling your plate with vitamin C-rich foods is a pleasant approach to energize your body. This nutrient boosts immunity, prevents disease, relieves health problems, improves thinking, and provides energy. It’s time to update your diet with this all-star super food! And most importantly, it protects your skin. For example, vitamin C lotions protect your skin from UV damage. Stock up for the summer!

Wait, there is more! Vitamin C is essential for the production of collagen, which maintains your skin looking great and your bones and blood vessels in good working order. It also aids in nutrient absorption, allowing your body to correctly use iron, folate, and amino acids from your food.

Demonstrate your appreciation for this nutrient by consuming plenty of C-rich meals every day!

References

Vitamins & Supplements January 25, 2024

Supplementing with Essential Oils: Safety, Applications and Efficiency

Essential oils are complex mixes derived from fragrant herbs. They have been utilized since medieval times for their antibacterial, insecticidal, and therapeutic characteristics. The oils contain a variety of volatile components, including terpenes, terpenoids, phenols, and aliphatics. According to laboratory research¹, the oils serve as antioxidants. However, emerging research reveals that they can also behave as prooxidants once within cells, affecting cell membranes and organelles such as mitochondria.

Essential oils are extremely complex, including 20 to 60 distinct components in variable concentrations. The major components account for 20-70%, whereas smaller components make up barely trace amounts. Because oils are lipophiles, they can penetrate cell membranes, altering them and increasing their permeability. This membrane damage is related to the oils’ cytotoxic effects on cells.

Essential oils, by destroying mitochondria and creating prooxidant effects in cells, can kill microorganisms and cause programmed cell death. It’s uncertain whether distinct essential oils have unique biological impacts. More research comparing oils is required. It appears that the effects of the oils are caused by all of their components acting together, rather than just the primary ones.

Essential oils’ hazardous potential stems from their prooxidant activity, making them effective natural antiseptics and antimicrobials. In addition, the majority of essential oils do not appear to be genotoxic over time. Some have demonstrated anti-mutation properties that could be useful for anticancer applications. While oils are not normally genotoxic, their prooxidant actions on cells can lead to anti-toxic properties.

Essential oils are highly concentrated versions of the chemicals that give plants their characteristic fragrance. They are extracted by processes such as steam distillation and pressing. Popular essential oils are derived from plants such as peppermint, lavender, pine, and citrus.

It turns out that these aromatic oils may have some interesting health benefits. The various oils include active compounds that have the ability to treat a wide range of ailments. For example, oregano and peppermint oils may help with irritable bowel syndrome symptoms. Cinnamon, pine, and thyme oils include antioxidants that help to prevent cell damage. Some oils even combat harmful germs.

Early research suggests that essential oils have the potential to be used as natural health² supplements or functional food additives. Oils such as lemon balm and sage may boost mood and cognitive performance. Garlic and cumin oils could help with diabetes, cholesterol, and other metabolic disorders. Many essential oils appear to alleviate inflammation and pain. So far, these oils appear to be safe for most people, with little negative effects.

high angle photo of person pouring liquid from bottle inside mortar and pestle

It’s fascinating that the defensive substances produced by plants may also benefit humans. More research is needed to determine ideal amounts, how the oils operate in human systems, and how to incorporate them into foods without dominating the flavors. Overall, essential oils can be a beneficial supplement to a healthy lifestyle, albeit they are not miraculous cures. The potential health benefits are quite exciting!

Today, essential oils can be found everywhere. Those small bottles contain some potent plant juice!

Let’s just lay out the issue with oils: the good, the bad, and the truth.

First, safety. These oils are potent. Do not swallow them whole! That will quickly deplete your energy reserves. Always combine them with a carrier oil before applying them on your skin. Oils can interact with medications and health issues, so if you’re concerned, consult your doctor. Don’t play with these oils!

Okay, now for the great stuff. Some oils can actually benefit you. Lavender may help you to relax after a stressful day. Peppermint can calm your stomach. Chamomile is beneficial for cramping. Simply smelling eucalyptus opens up nostrils. According to studies, certain oils have superpowers that help combat pain and inflammation. Pretty awesome!

But don’t believe the web hoopla. Do your study to ensure that the health claims are not false. Pay attention to what works for you. Your friend’s favorite oil might do nothing for you. We’re all different.

What’s the major takeaway? Oils can provide further support to modern healthcare. But these aren’t miraculous cures! Use them as a supplement, not a substitute for doctors and science. Oils can improve your health if you use them wisely. Just don’t go crazy with your magical thinking. Research and common sense are necessary!

References

Vitamins & Supplements January 24, 2024

Vitamin D Deficiency: Recognizing the Symptoms and Getting Your Fill

Many people these days have low vitamin D levels. This is significant because vitamin D helps to keep your bones strong, your muscles functional, and your chances of falling lower. Basically, if your blood levels are less than 20 ng/mL, you don’t have enough D; between 20 and 30 is considered low normal. Some people are more susceptible to vitamin D insufficiency than others; older, heavier, darker-skinned, or homebound people receive less sun exposure. Even young people might have low vitamin D levels.

Good vitamin D levels may also reduce the risk of heart disease, colon cancer, and depression. However, additional research¹ is required to know for certain. Doctors can check blood levels of a form called 25-OH D to discover if a person’s vitamin D reserves are depleted.

To prevent D deficiency, most persons require 400-600 IU of vitamin D per day, with the elderly requiring up to 800 IU. Treating deficiency frequently begins with high-dose supplements weekly, followed by routine doses daily to maintain stockpiles.

Too much vitamin D can lead to nausea, vomiting, kidney stones, and other complications. However, this appears to be unusual below 2,000 IU per day. Still, it’s best to keep consuming until the optimal dose is determined. Boosting low D is simple with the doctor’s help. Getting tested, taking supplements as needed, and getting enough sunlight helps to maintain healthy levels, making it simpler to build stronger bones and improve general health.

Feeling exhausted all the time? Do not disregard low vitamin D levels.

Vitamin D deficiency is extremely common, but that does not make the daily fight any easier! How can you recognize low levels early?

Vitamin D is necessary for keeping your cells energized. If you consistently feel fatigued. it’s important to get your vitamin D levels evaluated.

Unusual pains and sensations. Sudden knee and back pain might leave you feeling 60 years old. Vitamin D promotes bone health and cell protection.

And the colds! You might catch every bug that is going around. Vitamin D defends your immune system against infections. Allow your D-level tank and defenses to drop swiftly.

That is not all! Vitamin D deficiency can lead to severe depression because it suppresses serotonin.

Get tested if you observe any of the symptoms listed above. And then go get some more sunshine, eat salmon, and drink enriched almond milk. All the lovely things! Here are some natural ways to increase your vitamin D levels.

References

Recognition and Management
of Vitamin D Deficiency ↩︎

Vitamins & Supplements January 22, 2024

Vitamin K2 Food Sources vs Supplements: Benefits and Dosage

K2 plays a key role in moving calcium to all the right places in your body. It helps get calcium into your bones and teeth where you want it, instead of your arteries where you don’t. This could help keep your bones strong and your arteries clear – a good thing!

There are two main types of K2 – MK4 that comes from animal foods, and MK7 that comes from fermented foods like natto. Research shows MK7 sticks around longer in your body, so getting just a serving or two a day can give you benefits.

Studies¹ suggest K2 may improve bone density, lower fracture risk, reduce artery stiffness and inhibit artery calcification. So it’s good for your bones and heart! Vitamins D and A help it work best, so get enough of those too. Take K2 with a meal that has fat since it needs fat to absorb properly.

While you can take K2 supplements, getting it from real foods is best if you can. Talk to your doctor before taking supplements to be safe.

The main point is getting enough K2 from your diet can support bone and heart health. It’s another reason to eat a balanced diet with all the important vitamins and minerals.

Now you may be wondering – where does someone score some of this magical K2? Well, you can get small doses from certain real foods – grass-fed dairy products, liver, and funky fermented foods like natto. But those foods can be hard to find and you’d need to eat tons of the stuff to really get enough K2.

That’s why many folks turn to K2 supplements. They let you fine tune your K2 intake to levels that research shows could be helpful for bone density and heart health. Doctors recommend around 100-200 mcg of K2 daily . Some specialty supplements go higher but you gotta be careful with megadosing anything.

Here’s the catch – it’s probably smart to still eat some real foods with K2 rather than supplements alone. Whole foods give you other nutrients that likely work together with K2 for added benefits.

So here is a strategy – Add gouda cheese to your signature salads to slightly bump up your K2 from foods, then take a basic MK-7 supplement to bring yourself into the ideal range. And you know what? It will also help to improve your bones and cholesterol numbers.

Check with your doctor to see if optimizing your K2 intake could be helpful for you!

References

MDPI and ACS Style
Simes, D.C.; Viegas, C.S.B.; Araújo, N.; Marreiros, C. Vitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases. Nutrients 2020, 12, 138. https://doi.org/10.3390/nu12010138
AMA Style
Simes DC, Viegas CSB, Araújo N, Marreiros C. Vitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases. Nutrients. 2020; 12(1):138. https://doi.org/10.3390/nu12010138
Chicago/Turabian Style
Simes, Dina C., Carla S. B. Viegas, Nuna Araújo, and Catarina Marreiros. 2020. “Vitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases” Nutrients 12, no. 1: 138. https://doi.org/10.3390/nu12010138 ↩︎

Vitamins & Supplements January 22, 2024

Curcumin Supplements: Health Benefits, Dosage and Side Effects

Turmeric’s health advantages have been well known for many years. It contains curcumin, which is believed to be the primary active component. Curcumin is an antioxidant and anti-inflammatory, which means it protects cells from free radical damage while also reducing inflammation. This provides numerous health benefits, including protection against chronic diseases caused by oxidative stress and inflammation, such as arthritis, metabolic syndrome, heart disease, diabetes, cancer, depression, and others.

The difficulty is that curcumin does not absorb well in the body and is soon degraded and eliminated. However, studies show that mixing curcumin with piperine enhances absorption by up to 2000%, increasing its effectiveness.

Curcumin is the primary ingredient that gives turmeric its vivid yellow color. It has been used in Indian Ayurvedic medicine for a long time to alleviate swelling and joint discomfort. According to recent study, curcumin may provide additional health benefits.

According to studies, it may boost brain function, heart health, and a variety of other factors. The difficulty is that curcumin does not enter well into the bloodstream when taken orally. Curcumin is combined with piperine from black pepper or placed in a phospholipid complex to improve absorption, according to supplement manufacturers.

If you wish to try curcumin supplements, seek for a high-quality brand that combines curcuminoid extracts with piperine or phospholipids. Recommended daily doses range from 500mg to 2000mg, but higher quantities appear to be safe as well. Curcumin may interfere with some drugs, so check with your doctor first.

Curcumin research¹ appears to be promising, but additional research is required. Curcumin may provide some health benefits, but see your doctor to see if supplements are appropriate for you to try. Start with a low dose and monitor for stomach trouble. Hopefully, curcumin can help minimize swelling as part of a healthy lifestyle. However, despite the hoopla, this is not a miracle treatment.

Multiple studies have shown that curcumin can improve arthritis symptoms such as pain, stiffness, and disability in the same way that NSAID pain medications do, but without the stomach adverse effects. It also decreases inflammatory markers in metabolic syndrome. Curcumin may increase sports performance by accelerating recovery from strenuous exercise and minimizing muscle damage and inflammation. Curcumin improves brain function, mood, and health markers in older persons.

The amounts utilized in trials ranged from 80mg to 12 grams per day, with greater doses considered safe. Possible adverse effects include diarrhea, headaches, rashes, and nausea. In conclusion, curcumin is a potential natural supplement with numerous scientifically proven health advantages, mostly due to its antioxidant and anti-inflammatory properties. Combining it with piperine improves its performance. More study is needed, but curcumin has shown promise as an inexpensive, safe method to promote health and prevent disease.

References

MDPI and ACS Style
Hewlings, S.J.; Kalman, D.S. Curcumin: A Review of Its Effects on Human Health. Foods 2017, 6, 92. https://doi.org/10.3390/foods6100092
AMA Style
Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017; 6(10):92. https://doi.org/10.3390/foods6100092
Chicago/Turabian Style
Hewlings, Susan J., and Douglas S. Kalman. 2017. “Curcumin: A Review of Its Effects on Human Health” Foods 6, no. 10: 92. https://doi.org/10.3390/foods6100092 ↩︎

Vitamins & Supplements January 18, 2024

Zinc Supplement Benefits: Immunity, Skin, Colds & More

Zinc is a vital mineral that our bodies require in order to stay healthy. The production of white blood cells, that act as microscopic soldiers battling off bacteria and viruses wherever they occur in the body, hinges crucially on zinc.Your immune system is compromised when you have inadequate zinc in the body, making you more vulnerable to illness.

Getting your recommended daily intake of zinc from food or supplements, however, is like keeping backup power since your body will have the adequate zinc to generate enough antibodies to combat any kind of infection.

Eliminating colds rapidly constitutes one of zinc’s other major benefits. Taking a zinc lozenge at the first symptom of a runny nose or scratchy throat may significantly decrease the duration of your illness. Researchers believe zinc slows down the rate at which cold viruses proliferate. The evidence? Studies have demonstrated that taking a zinc lozenge as soon as symptoms appeared reduced the severity of people’s colds by one to three days. How awesome is that? Reducing the discomfort that comes with an acute cold is an incredible thing, in my opinion, as nobody enjoys to be bedridden.

Zinc is also beneficial for the skin! It is a warrior for blemishes, reducing irritation triggered by acne and averting breakouts. Zinc additionally reduces redness and stimulates rejuvenation of the skin in eczema-related ailments characterized by dry, irritated skin. Zinc also serves as a powerful wound healer; whether you have burns, surgical cuts, or scrapes, it encourages rapid skin cell repair and avoids infection. The nutrient acts as a kind of canine guard, keeping an eye out for anything that may jeopardize the skin.

Zinc is tremendously helpful for skin, colds, immunity, and a host of other health problems. Taking your recommended daily dosage of vitamins can improve your health in numerous ways, provided you don’t overdo it. It’s worthwhile to discuss whether a supplement could provide you with an additional zinc boost with your physician!

Why zinc is so vital for overall health?

Zinc is an A-list mineral that maintains our systems functioning by activating over 300 enzymes that are critical to processes like protein and DNA synthesis, immunity, wound healing, growth, and development. Unfortunately, almost 2 billion people globally lack zinc, especially people living in undeveloped nations.

Not having enough zinc can lead to issues like stunted growth in adolescents, weak immunity, diarrhea, sluggish wound healing, hair loss, skin issues…not ideal. Children, pregnant or nursing mother, the elderly, and those with specific medical issues are probably the ones lacking.

Seafood, whole grains, nuts, seeds, beans, and red meat are great sources of zinc. Adults require 8–11 mg daily; women who are pregnant or nursing require more. Zinc pills can help compensate for any deficiencies.

Research suggests taking extra zinc may aid in the treatment or prevention of colds, acne, diarrhoea, age-related ocular disease, PMS, infertility, and other ailments. In addition, zinc supports healthy skin, immunity, appetite, cognitive function, and antioxidant status¹.

However, excessive zinc may hinder the absorption of copper and iron, so use caution while taking supplements. Adults are limited to about 40 milligrams per day. Although zinc poisoning is rare, taking too many supplements may trigger headaches, nausea, vomiting, and lack of appetite.

The bottom line: Zinc is an incredible mineral that is vital for maintaining good health and wellness in general. Consuming adequate diet and/or supplements can have significant benefits, particularly for individuals who are prone to insufficiency. Get your recommended daily intake of zinc for best health!

References

Zinc may have therapeutic use in treating chronic illnesses and improving human health. ↩︎