Although once considered a supplement solely for bodybuilders and professional athletes, protein powder has gained widespread popularity among those looking to gain muscle mass and increase protein intake while also improving their health. In fact, the potential benefits of protein powder — especially if you use the best protein powders available — extend way beyond the gym: Research shows that this superstar supplement may help with everything from improving skin health to enhancing immunity and more.

Produced from both plant-based and animal sources, there are many types of protein powders available to tailor to any diet plan, taste palate or personal preference. So what are the best protein powders, and how can they impact your health?

Let’s take a look.

What is protein powder?

Protein powder is a common supplement that provides a concentrated amount of dietary protein from both plant and animal sources. Some popular examples include whey, casein, hemp and bone broth protein powder.

Most people take protein powder looking to build muscle mass and maximize fat burning, but protein powders can also be a useful way to increase protein intake for those who may have difficulty meeting their needs, such as vegans, vegetarians or older adults.

You can also use protein powder to increase your caloric intake if you want to gain weight in a healthy way by using it to supplement your meals and snacks.

How much protein do I need a day? In general, consuming about 50 percent of your body weight in grams of protein per day is ideal. Go higher for muscle building or fat loss.

In addition to supplying an extra bit of protein to your daily diet, protein powder benefits many other aspects of health as well. In fact, several types are high in fiber, vitamins and minerals and have been linked to a wide range of health benefits such as lower cholesterol levels, better blood sugar control and improved skin health.

Plus, protein powder is available in a wide array of different flavors and can be incredibly versatile. Although most commonly mixed with milk or water, it can also be incorporated into recipes like breakfasts and baked goods to add a punch of protein to your favorite foods.

Common types

Protein powders can be derived from many different plant-based and animal sources. Some of the most common types cropping up on the market today include:

• Whey
• Casein
• Soy
• Bone broth
• Rice
• Pea
• Collagen
• Egg
• Hemp
• Mixed plant protein

There are also several different forms of protein powder, each of which varies based on its nutrient profile and the way that it is processed. The three most common types include:

• Protein concentrates: This type of protein powder is made by extracting protein from whole food sources, resulting in a final product that contains 60 percent to 80 percent of calories from protein with the remaining calories from fat and carbohydrates.
• Protein isolates: Protein isolates are further filtered to remove much of the fat and carbohydrates, resulting in a more highly concentrated form of protein powder. In general, protein isolates typically contain between 90 percent to 95 percent protein.
• Protein hydrolysates: This form of protein powder undergoes a process that breaks the bond between amino acids, creating a type of protein that is more easily absorbable by your body.

Quality protein powder vs. protein powder with fillers

Not all protein powders are created equally.

Not only are many pumped full of fillers and added ingredients, but they often contain misleading labels, making it impossible to tell what you’re really getting in each serving. In fact, a slew of lawsuits has found that many popular brands of protein powders actually contain less than half of the amount of protein listed on the label.

These lawsuits allege that many companies use a practice called “amino spiking,” meaning that they use cheap filler amino acids like glycine, leucine and taurine and then count these amino acids toward the total protein content on the label. The problem is that these amino acids are incomplete proteins and don’t contain the same health benefits as the complete proteins found in organic protein powder.

So how can you skip the scams and make sure you’re getting the best bang for your buck? Take a closer look at the ingredients label, and skip the supplements that add extra amino acids or fillers like maltodextrin or artificial sweeteners.

Instead, opt for naturally sweetened protein powders with minimal ingredients, and be sure to always purchase from reputable retailers to get the best protein powders.

Best protein powders

1. Protein powder made from bone broth

• serving of 22 grams: 20 grams of protein

Bone broth is made by simmering different parts of animals, including bones and connective tissues, into a nutrient-rich broth, which can then be dehydrated and concentrated into a protein powder. Not only is protein powder made from bone broth highly nutritious, but it’s also available in an assortment of flavors, which is why it’s often dubbed the best-tasting protein powder for baked goods and recipes.

Benefits:

• Rich in Collagen: As the most abundant protein in your body, collagen plays a central role in the health of your hair, skin, joints and nails. Getting enough of this protein is key to many aspects of health, especially as you start getting older.
• Promotes Skin Health: Collagen levels drop as you age, resulting in symptoms like saggy skin and wrinkles. Studies show that supplementing with a collagen-containing supplement like a protein powder made from bone broth could improve skin elasticity and skin moisture in older adults.
• Enhanced Immune Function: Some research suggests that protein powder made from bone broth can reduce inflammation to give your immune system a hearty boost and reduce the risk of conditions like leaky gut syndrome.
• Relieves Joint Pain: Supplementing with collagen, one of the primary ingredients found in protein powder made from bone broth, has been shown to reduce activity-related joint pain in athletes.

Goals:

A protein powder made from bone broth is ideal for those looking to improve their health, optimize immunity and combat the signs of aging while also increasing their daily protein intake.

Diet types:

• Low-Carb Diet
• Ketogenic Diet
• Paleo Diet
• Gluten-Free Diet
• Weight Loss Diet

2. Collagen protein powder

• serving of 20.2 grams: 18 grams of protein

As the most abundant form of protein in the body, collagen is found in the muscles, skin, bones and blood vessels. However, collagen levels begin to slowly decline as you get older, resulting in symptoms like joint pain, wrinkles and hair loss.

Taking a collagen supplement is an effective way to boost collagen levels and reverse the symptoms of aging to improve health and quality of life. The best form of a collagen protein includes several types, including from chicken collagen, bovine collagen, fish collagen and eggshell collagen.

Benefits:

• Decreases Joint Pain: Collagen can help increase the synthesis of cells in the extracellular matrix to reduce joint pain and improve symptoms of arthritis.
• Prevents Leaky Gut: Leaky gut syndrome is a condition caused by increased intestinal permeability resulting in symptoms like inflammation, decreased immunity and nutritional deficiencies. One study in Food & Function found that collagen can improve intestinal barrier function and protect against leaky gut syndrome.
• Promotes Hair and Skin Health: As the building block of the hair, skin and nails, some studies show that collagen supplementation could be therapeutic against hair loss and skin-related conditions.
• Improves Liver Function: Collagen is rich in a type of amino acid called glycine, which has been shown to preserve liver function and protect against liver injury in some animal studies.

Goals:

Collagen is a good option to help combat signs of aging and enhance overall health. It can be especially beneficial for those with autoimmune disorders or conditions like arthritis, leaky gut syndrome or liver problems.

Diet types:

• Low-Carb Diet
• Ketogenic Diet
• Paleo Diet
• Gluten-Free Diet
• Weight Loss Diet

3. Whey protein powder

• serving of 28 grams: 20 grams of protein

Whey is a type of protein found in milk. More specifically, it is the liquid that separates from the curds during the cheese-making process, resulting in a final product that is high in protein.

However, it may also contain lactose, a type of sugar found in milk that can be difficult for certain people to digest. Whey protein isolate is the best whey protein option if you have lactose intolerance, as the lactose content is significantly decreased during processing.

Benefits:

• Supports Muscle Growth: Whey protein is quickly digested, making it an ideal choice for a post-workout smoothie to gain muscle mass fast. In fact, multiple studies show that whey protein can help speed up muscle recovery and enhance muscle growth.
• High in BCAA: Whey protein is rich in branched-chain amino acids (BCAAs), which help promote muscle recovery and support muscle synthesis after exercise.
• Controls Appetite: Some research also shows that whey protein could decrease appetite and may help reduce levels of certain hunger hormones to a greater extent than other protein powders, including casein or soy.
• Improves Body Composition: For those looking to lose weight and kick up fat burning, whey protein may be the way to go. Studies show that supplementing with whey could help decrease fat mass and waist circumference — and overall belly fat — in people who are overweight or obese.

Goals:

Whey protein may be the right choice for you if you’re looking to increase muscle mass and improve muscle recovery after an intense workout. Whey protein is also sometimes considered the top protein powder for weight loss because it can help curb cravings and improve body composition.

Diet types:

• Vegetarian Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

4. Hemp protein powder

• serving of 30 grams: 9 grams of protein

Hemp is a variety of Cannabis sativa, a type of flowering plant indigenous to Asia. Although most well-known for its association with marijuana, hemp actually contains little to no tetrahydrocannabinol, or THC, which is the cannaboid responsible for the psychoactive properties of marijuana.

Instead, hemp is actually jam-packed with protein, and hemp protein used to make one of the most popular plant-based protein powder options on the market today.

Benefits:

• Easily Digestible: Hemp protein powder is an easily digestible form of protein, meaning your body is able to metabolize and utilize more protein to get you closer to your goals.
• Contains Heart-Healthy Fats: Unlike other protein powders, hemp protein powder stands out because it contains a hearty dose of omega-3 fatty acids, a type of heart-healthy fat that’s been linked to decreased inflammation, improved heart health and better brain function.
• Plant-Based: Hemp protein powder is often considered one of the best vegan protein powder options because it’s totally plant-based and can be enjoyed on nearly any diet.
• Rich in Fiber: Hemp seeds are loaded with beneficial fiber, and each serving of hemp protein powder packs in a good chunk of fiber as well. Besides supporting regularity, fiber can also lower cholesterol levels, stabilize blood sugar and even enhance weight loss.

Goals:

Hemp protein powder is perfect for those looking to boost protein intake to gain muscle mass and strength while also reaping the nutritional benefits of the hemp seed, including its high fiber and omega-3 fatty acid content.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Paleo Diet
• Gluten-Free Diet
• Weight Loss Diet

5. Pea protein powder

Tiny but packed with protein, pea protein is a relatively new form of protein powder that’s been gaining popularity fast. Derived from the yellow split pea, pea protein powder contains a good amount of nearly all of the essential amino acids and has been associated with a number of health benefits thanks to its stellar nutrient profile.

Benefits:

• Boosts Muscle Growth: One study in the Journal of the International Society of Sports Nutrition found that pea protein was equally effective as whey protein at increasing muscle thickness when combined with resistance training.
• Reduces Hunger: Some research shows that pea protein can help increase the levels of specific satiety hormones to keep you feeling full and decrease hunger.
• Lowers Blood Pressure: In addition to kicking up your protein intake, pea protein may also help keep your heart in tip-top shape by keeping blood pressure in check. A 2011 study showed that supplementation with pea protein was able to significantly lower systolic blood pressure levels after just three weeks.

Goals:

Pea protein works well for those looking to increase muscle growth while also curbing cravings and decreasing appetite, making it a contender for the best protein powder for weight loss. When paired with a healthy, well-rounded diet, it may also benefit other aspects of health, such as heart health.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

6. Casein protein powder

• serving of 30 grams: 26 grams of protein

Casein is a type of protein found in milk. Unlike whey protein, however, it’s digested much more slowly within the body, helping decrease muscle breakdown.

Because it’s derived from milk, casein protein is also rich in several essential nutrients, including calcium.

Benefits:

• Slows Muscle Breakdown: Casein has anti-catabolic properties, meaning that it slows the breakdown of muscle tissues during resistance training and supplies the muscles with a steady stream of amino acids to promote muscle growth.
• Enhances Strength: Some research indicates that casein protein may be even more effective than other types of protein at stimulating muscle growth and increasing strength.
• Improves Body Composition: One study comparing the effects of whey protein and casein found that supplementing with casein doubled the amount of fat loss, lean body mass gains and chest strength compared to whey protein.
• Boosts Metabolism: Casein tops the charts as potentially the best protein powder for women looking to lose weight because it’s been shown to ramp up energy expenditure and keep your metabolism running.

Goals:

Casein can help increase fat loss and build muscle for those looking to tone up. It can also increase metabolism, allowing you burn more calories throughout the day to help the weight slide right off.

Diet types:

• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

7. Brown rice protein powder

• serving of 30 grams: 25 grams of protein

As its name implies, brown rice protein powder is made from brown rice and contains all of the essential amino acids that your body needs. It’s plant-based, high in fiber and contains additional micronutrients — like iron, calcium and vitamin C — all of which provide it with an added boost of health benefits.

Benefits:

• Aids in Weight Loss: Adding a scoop of brown rice protein powder into your smoothie can do double duty by increasing your protein intake and kick-starting weight loss as well. According to an animal model out of China, brown rice protein includes specific peptides that were shown to reduce weight gain in hamsters.
• Promotes Muscle Building: One study in the Nutrition Journal showed that brown rice protein powder was as effective as whey protein powder at improving body composition and exercise performance.
• Regulates Blood Sugar: Thanks to the high fiber content of brown rice nutrition, brown rice protein powder has been shown to help regulate blood sugar levels in some animal models.
• Lowers Cholesterol: High levels of cholesterol can build up in the bloodstream, causing arteries to narrow and thicken, plus upping the risk of heart disease. Some animal studies have found that brown rice protein could cut cholesterol levels to reduce the risk of heart disease.

Goals:

If you’re looking to lose weight and improve your body composition, brown rice protein powder is a good plant-based alternative to whey protein. It also comes with several potential added health benefits for those who may want to simultaneously improve heart health and lower blood sugar as well.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

8. Seed-based protein powder

• serving of 27 grams: 15 grams of protein

The best plant-based protein powders can also come from seeds, such as those made with so-called “super seeds,” including sunflower, pumpkin, flax and hemp. These ideally contain little additives or sweeteners, making them easier to digest and less likely to cause side effects, such as gas and indigestion, that some dairy proteins and pea protein may spur.

They should also be made without soy, pea protein or grains, making them a great choice for people looking to avoid those common allergens some people are sensitive to.

Benefits:

• Few studies have been conducted on seed-only plant protein powders but they’re recognized to help promote a healthy body composition and fat metabolism, while increasing muscle recovery.

Goals:

If you’re looking to lose weight and improve your body composition while avoiding common allergens and side effects from many protein powders, a seed-based plant protein powder is a good way to go.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

How to use

The possibilities of protein powder extend way beyond sticking a scoop in your morning smoothie or shake, though there is no shortage of protein shake recipes to make.

In addition, you can easily add protein powder to everything from baked goods to oatmeal dishes, smoothie bowls and more.

Stick to a single serving right after working out to maximize muscle gain, or enjoy it throughout the day in your favorite snacks if you’re looking to increase your caloric intake and use protein powder for weight gain.

For a long-acting protein like casein, have it before bed.

Risks and side effects

Adding protein powder into your routine can enhance your results at the gym and make it easier to meet your protein needs throughout the day. Certain protein powder supplements may also come with other benefits, such as better heart health, improved immunity and a decreased appetite.

Protein powder should not be used as a replacement for protein from whole food sources, however. High-protein foods like meat, fish, eggs and legumes not only supply a good amount of protein in each serving, but they also pack in tons of other important vitamins and minerals that your body needs to thrive.

Additionally, it’s important to keep in mind that more is not always better when it comes to protein powder. Overdoing it can lead to protein powder side effects like weight gain, bone loss, kidney damage and liver problems.

Finally, remember to always buy from a reputable retailer and look for organic products with minimal ingredients and fillers to make sure you’re getting the best protein powders possible.

Final thoughts

• Protein powder is a common supplement that delivers a convenient and concentrated amount of protein in each serving.
• It can be derived from both plant and animal sources, including whey, bone broth, hemp, pea, casein, brown rice, seeds and collagen.
• Each type of protein powder offers a unique set of nutrients and health benefits and can be used to cater to your specific diet and goals, making it easy to find the best protein powders for you.
• Protein powder can be added to many recipes, including smoothies, baked goods or sweets. It’s often added to protein coffee recipes, too.
• Coupled with a healthy diet and lifestyle, using a few of the best protein powders can help you reach your fitness goals, increase your protein intake, manage your weight and enhance your overall health.

The post 8 Best Protein Powders & How to Use Them appeared first on Dr. Axe.

In recent years there’s been a major surge in popularity in “brain supplements,” especially among college students, recent grads and even hard-working corporate executives. Nootropics — or as many people like to call them, “smart pills” — are cognitive enhancers that purport to improve learning capability, motivation, concentration and creativity.

Do nootropics really work, and are they safe?

The best nootropics are considered to be non-addictive substances that can help the brain work more efficiently. While not all nootropics are safe or effective, there are a number that are, especially:

• adaptogen herbs
• medicinal and adaptogenic mushrooms
• bacopa
• ginseng
• DHA/fish oil
• ginkgo biloba

Other types that can help improve memory, thinking speed and attention span are green coffee extract or matcha green tea, along with caffeine and L-theanine.

What are nootropics?

Nootropics are products, including natural and manmade dietary supplements, that are used to boost cognitive performance. They’re also called brain supplements because they can help with things like focus, attention and productivity.

The term “nootropics” covers a broad range of products. These include brain-boosting drugs, herbs, amino acids and other supplements that are all said to have cognitive-enhancing effects.

Nootropics are also called “smart drugs,” “brain boosters” or “memory-enhancing drugs.” This category can quickly become complicated because nootropics are often manufactured as “stacks,” or substances that include a variety of different ingredients that interact in complex ways.

Best nootropics

Nootropics that have been studied most extensively and shown to offer real mental health benefits include:

1. Medicinal mushrooms

Medicinal mushrooms describes species like reishi, cordyceps, lion’s mane, turkey tail and chaga. These fungi have been shown in studies to help support cognitive function in some of the following ways:

• fighting cognitive impairment in older adults
• possessing antioxidant properties that protect the brain
• acting as adaptogens that increase resilience during times of stress
• helping regulate cortisol levels
• fighting fatigue and low immune function
• possessing anti-tumor and immune-enhancing properties

2. Adaptogen herbs

Adaptogens include herbs and fungi like ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola rosea and cordyceps.

Holy basil is one adaptogen that may be effective in improving stress response, lowering blood corticosterone levels (another stress hormone) and creating positive alterations in the neurotransmitter system of the brain.

Rhodiola and astragalus can help those suffering from stress-related fatigue and may boost mental performance, particularly the ability to concentrate, and decrease cortisol response.

Licorice root has antioxidant effects and can help increase energy and endurance and boost the immune system.

Ashwagandha has been shown to impact the hypothalamus-pituitary-adrenal axis in a way that lowers stress. It may prevent stress-related gastric ulcers, poor cognition and memory, neurodegenerative diseases, inflammation, and dysregulation of the adrenal glands caused by high cortisol levels.

3. Bacopa monnieri

This herbal remedy, also known as brahmi, has been used in traditional Ayurvedic medicine that originated in India for hundreds of years. According to one analysis, it’s used to help manage a broad range of mental and mood-related health concerns, including Alzheimer’s disease, memory loss, anxiety, attention deficit-hyperactivity disorder symptoms and more.

Bacopa has been shown to help regulate dopamine and serotonin production and also works as a natural stress reliever. Studies suggest that bacopa is non-addictive, can improve memory, reduce anxiety and depression, and support focus, attention, learning and memory.

Best of all, it has very few (if any) side effects.

4. Fish oil and omega-3s

Omega-3 fatty acids, such as DHA and EPA, are essential building blocks for a healthy brain and may offer protection against damage to brain cells. They may also help support memory and focus and reduce inflammation.

Omega-3s can be found in fish like salmon or sardines, nuts like walnuts, chia seeds and flaxseeds, and also obtained from taking fish oil capsules.

5. Ginseng

Ginseng (or Panax ginseng) is one well-known adaptogen that has been shown to successfully improve calmness and some aspects of working memory performance in healthy young adults.

Studies suggest that ginseng possesses significant anti-stress properties and can be used for the treatment of stress-induced disorders, including anxiety, lack of focus, fatigue, etc. One comprehensive review found that it also has antioxidant effects, may offer neuroprotection, and has been found to improve mood, mental performance and fasting blood sugar levels.

6. Ginkgo biloba

Ginkgo is one of the most commonly ingested herbs taken for brain health. A 2022 systematic review states: “Ginkgo biloba is the most relevant nootropic regarding perceptual and motor functions.”

It has been widely studied for its effective anti-inflammatory, antioxidant, platelet-forming and circulation-boosting effects.

Ginkgo biloba can improve cognitive function, lead to a more positive mood, increase energy, improve memory and reduce symptoms related to multiple chronic diseases, like ADHD and dementia.

7. Caffeine

Caffeine is a widely used nootropic that stimulates the nervous system and provides several cognitive benefits.

It’s been found to help increase alertness, reduce fatigue, and improve reaction time and mood. In addition, research shows it can enhance cognitive performance, including attention and task switching, and it’s been shown to boost energy levels.

The effective dose of caffeine ranges from 32–300 milligrams, with genetic variations affecting individual responses. However, excessive caffeine intake can lead to side effects like anxiety, sleep disturbances and jitters.

8. Cat’s claw

An herb from the Amazon rainforest, cat’s claw is known for its neuroprotective properties. Cat’s claw can help fight fatigue and has anti-inflammatory, antimutagenic and antioxidant properties that protect the brain.

It may help prevent the buildup of plaque in the brain, which is associated with cognitive decline and memory loss. This makes it a valuable herb for long-term brain health.

It supports memory, protects brain cells and may reduce cognitive decline.

9. Creatine

Creatine, often associated with muscle growth and athletic performance, has also been explored for its potential cognitive benefits. While some studies have suggested that creatine might enhance certain cognitive functions, the evidence is mixed, and more research is needed to fully understand its effects on the brain.

However, some studies have indicated that creatine supplementation might improve memory, particularly in tasks related to episodic memory (remembering personal experiences).

Creatine also plays a role in energy production within cells, including brain cells. It has been suggested that by increasing energy availability, creatine might support cognitive function.

Further research has explored the potential neuroprotective effects of creatine, suggesting that it might help protect brain cells from damage.

10. L-theanine

L-theanine is an amino acid found in green tea that offers several cognitive benefits, especially when combined with caffeine. For instance, it’s been found to help:

• Increase alpha brain waves associated with relaxation and alertness
• Improve cognitive performance and attention when combined with caffeine
• Reduce the negative side effects of caffeine, such as jitters and anxiety
• Enhance task switching ability and reduces susceptibility to distraction

In addition, the combination of L-theanine and caffeine has shown particularly promising results. For instance, this combo has been shown to help:

• Improve reaction times, attention span and accuracy in task completion.
• Reduce fatigue and headaches compared to caffeine alone
• Enhance sleep quality, which is vital for brain health

Which nootropic works best?

While not all natural nootropics are a good fit for every person, natural types tend to be less risky.

Plant-derived supplements, as opposed to synthetic products, usually have milder effects, but you still want to start by using low doses and increasing your intake gradually.

Ultimately, the best nootropics for you depend on what you’re hoping to improve or enhance, such as focus or creativity.

Some examples of popular nootropics to consider trying include:

• B vitamins (vitamin B1, B2, B6, B12, etc.)
• Vitamins A, C, D and E
• Ginseng
• Ginkgo biloba
• Medicinal mushrooms, such as chaga, cordyceps and reishi
• Caffeine, such as from coffee or green tea extract
• Fish oil, including omega-3s like DHA
• Creatine
• Alpha GPC
• Bacopa monnieri
• Cat’s claw extract
• Artichoke leaf extract
• Forskolin
• Rhodiola rosea root
• Acetyl-L-carnitine
• Ashwagandha
• Astragalus
• Mucuna pruriens extract
• Taurine
• L-theanine
• L-tyrosine
• Phenylalanine
• Theobromine
• Choline
• Phenylethylamine

Prescription nootropics

Since the term nootropic can mean many different things, there’s no ruling out the possibility that strong stimulants can fall into this category. These ingredients should be used with caution, since they can pose the risk for side effects.

Many different “brain boosting” substances are actually considered stimulants, including:

• nicotine
• diet pills
• amphetamines like Adderall
• methamphetamines drugs
• Ritalin
• over-the-counter stimulants like NoDoz
• Vivarin
• Caffedrine
• illegal drugs like cocaine

Be especially careful if using types such as:

• Modafinil (Provigil)
• Adrafinil
• Armodafinil (Nuvigil)
• Piracetam
• Oxiracetam
• Aniracetam
• Lucidril
• Phenibut
• nicotine
• stimulants like Adderall

These can all have strong effects, similar to some medications or other drugs.

How to use

Nootropics are available in several forms, including capsules, powders, extracts, oils, teas and syrups.

Purchase from a reputable brand that lists all of the ingredients clearly on the label. If using an herbal product, look for one that’s organic or wild-crafted to reduce the likelihood of contamination and GMOs.

Each product/stack works differently, so always read dosage directions carefully. Also pay attention to whether to take the product on an empty stomach or with food and whether to avoid taking it too close to bedtime.

Consider trying a popular strategy: cycling. To cycle nootropics, take them for a predetermined period of time (for example, five to seven days), and then take a two-day break from using them.

You can then continue this cycle, giving yourself a break every week or so. This is intended to lessen the risk of dependence, withdrawal or a built-up tolerance.

In addition to incorporating nootropics into your routine, consider how you can include more brain-boosting foods in your diet to naturally improve focus and memory. Examples of nutrient-dense “superfoods” that include vitamins, phytonutrients and antioxidants that studies show can support cognitive function include:

• Wild-caught fish, like salmon
• Cocoa
• Avocado
• Beets
• Blueberries
• Bone broth
• Broccoli
• Egg yolks
• Organ meats like liver
• Olive oil
• Leafy greens
• Turmeric
• Green tea and organic coffee

Frequently Asked Questions

How do they work?

It’s hard to describe exactly how nootropics work considering that each one is unique and has its own specific mechanisms of actions. Considering how many different brain supplements fall into this category, there are dozens of possible explanations for how they enhance cognitive function.

What most have in common is that they’re capable of altering levels of certain neurotransmitters, enzymes or hormones in the brain.

Nootropics have been shown to impact acetylcholine, adrenaline, dopamine, serotonin and gamma-aminobutyric acid (GABA) levels, which affect energy, focus, motivation and more. Some may also have an effect ion channels, nerve growth factors, reuptake of transporters, antioxidants and amyloids.

Many can also increase alertness due to having stimulant effects or caffeine, while some promote blood flow and help protect the brain from oxidative stress.

Are nootropics natural, and are they even legal?

What makes nootropics different from most stimulants, illegal drugs and mood-altering prescriptions is that they’re considered non-toxic and non-addictive.

Many are derived from plants or isolated amino acids that are found in common protein-rich foods.

However, some are not natural (they’re synthetic), and these tend to have stronger effects and pose more risks.

How long have they been used?

Many of these compounds are nothing new. Natural types, like fungi and adaptogens, have been consumed for thousands of years.

Starting around the 1950s, Britain and American scientists began experimenting with mind-altering substances that could aid military personal and potentially fight certain diseases.

One of the first uses of brain supplements was assisting the CIA. Substances were combined with approaches like shock therapy and hypnosis, but these efforts mostly backfired and wound up causing harmful effects.

Dr. Corneliu Giurgea first coined the term “nootropics” in 1972. He researched them in regard to their ability to benefit memory and support other cognitive processes, but he also wanted to ensure they were safe and non-toxic.

Giurgea came up with the word nootropics by combining the Greek words for “mind” and “bending.”

Giurgea first synthesized the substance piracetam in 1964, which is approved for therapeutic use in dozens of countries for adults and the elderly. Piracetam was found to “activate rather than quiet the brain,” according to Giurgea, and was then declared by him to belong in a new category of drugs.

Many of the pioneers in nootropic development worked in Silicon Valley in the 1990s and 2000s, during the time when the “Information Age” was unfolding. As a 2014 VICE article puts it, “Smart drugs could be seen as the key to unlocking our full potential within the narrow confines of a society reliant on technology.”

Now, there is a world of cognition-enhancing drugs (nootropics) available to the public — some of which are prescription, some over-the-counter and others only sold online on the “gray market.”

Today some of the leaders in the nootropic category include Onnit, Nootroo, Thesis, TruBrain, BrainMD, Neurohacker Collective, MindPro and others.

What are their benefits?

Why are nootropics good for you if you want to boost cognitive performance and mental health? Below are some of the most common benefits associated with nootropics:

• Enhancing learning acquisition.
• Increasing the coupling of the brain’s two hemispheres (the way that the left and right sides of the brain work together to process information).
• Improving executive processing, which includes tasks like planning, organizing, focusing, remembering and spatial awareness.
• Improving one’s mood, energy, mental clarity, motivation and creativity.
• Possibly working as a natural remedy for ADHD.
• Building the body’s and brain’s defenses against a stressful and toxic environment.
• Neuroprotective benefits, in other words protecting your brain from damage and degeneration.
• Increasing willpower.
• Improving long-term memory and short-term memorization of facts.
• Affecting plasticity of synapses in the brain, or in other words how the brain changes depending on experiences.
• Enhancing cellular membrane fluidity.
• Improving cerebral blood flow.
• Providing metabolic support, such as helping with mitochondrial production of ATP (the main “energy currency” that the body uses).

Nootropics vs. adaptogens:

• Adaptogens are considered some of the best nootropics because adding these herbs to your routine can make you more resilient to the damaging effects of chronic stress. For example, they offer protection against perpetually high cortisol levels, which if elevated over long periods of time can affect every physiological system in your body.
• Adaptogens are a unique class of healing plants because they help balance, restore and protect the body as it responds to various stressors, normalizing physiological functions like blood pressure and hormonal balance. They can also help increase antioxidant activity, quelling excessive oxidative stress that damages the brain.
• Adaptogenic herbs that can help boost resilience and mental performance include Panax ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola rosea and cordyceps.
• However, adaptogenic herbs can interact with certain prescription medications and are not recommended for people with some conditions, so talk to your doctor first if you currently take any medications.

Nootropics vs. stimulants:

The definition of a stimulant is “a substance that raises levels of physiological or nervous activity in the body.” Stimulants are sometimes referred to as “uppers” because they make you feel less tired and more alert.

Why is caffeine considered a nootropic?

Caffeine fights fatigue and can increase focus, mental clarity and sometimes reduce symptoms of sadness. It’s a chemical that affects the central nervous system and considered a stimulant of the methylxanthine class of psychoactive drugs.

While it might have benefits, in high amounts it can also have negative effects. For example, caffeine affects blood pressure, brain activity, hormonal balance, blood sugar levels and overall mood.

A caffeine overdose can make you feel physically sick and very dizzy, nervous and out of control.

Is nicotine a nootropic?

Nicotine is considered to be a potent nootropic that is naturally occurring in many plants, especially tobacco.

Nicotine acts on acetylcholine receptors in the brain and increases release of “feel good” neurotransmitters like serotonin, dopamine and norepinephrine. This increases alertness, memory and mood.

Nicotine is usually used in small doses as a lozenge or gum for cognitive enhancement, but smoking or using tobacco rarely is for this purpose. While nicotine may have some benefits, it can also be addictive and cause increased heart rate, dizziness, cough, sneezing, sinus problems, upset stomach, constipation and headaches.

Can nootropics cause anxiety if they are also stimulants?

Definitely. There are both physical and mental side effects associated with stimulants, especially when they are overused.

Physical side effects include:

• dizziness
• shaking
• headache
• flushed skin
• chest pains with palpitations
• excessive sweating
• vomiting
• abdominal cramps

Mental/psychological effects include agitation, hostility, panic, aggression, insomnia and anxiety.

Risks and side effects

Not much is known about the the potential long-term side effects of using many nootropics, especially when taken in “stacks” (complex formulas that combine various products). While most are generally considered to be safe, there are possible side effects to be aware of.

What are the side effects of nootropics? These include:

• developing a tolerance (which means you’ll need more to get the same affects)
• symptoms of withdrawal
• brain fog when discontinuing nootropics
• hyperactivity
• anxiety
• trouble sleeping

Certain types may also taste unpleasant and cause an upset stomach if taken without food.

Keep in mind that many brain supplements are intended to work gradually when it comes to providing cognitive benefits, so you may not experience many improvements for eight to 12 weeks.

If you’re concerned about any interactions between supplements and medications you’re taking, always consult your doctor. Stop using supplements if you experience side effects, especially if combining them with other drugs.

Conclusion

• Nootropics are compounds, whether natural or manmade dietary supplements, that are used to boost cognitive performance.
• Benefits of nootropics can include enhancing learning acquisition; increasing the coupling of the brain’s two hemispheres; improving executive processing (planning, organizing, focusing, remembering and spatial awareness); improving mood, energy, mental clarity, motivation and creativity; and protecting the brain from oxidative stress.
• What is the most popular nootropic? Bestselling types include adaptogen herbs, medicinal mushrooms, fish oil/omega-3s, ginkgo biloba, bacopa and ginseng.
• Can nootropics be harmful? It’s possible that they can cause side effects, such as indigestion, headaches and insomnia. It ultimately depends on the exact type, the individual and the dose.
• Use caution if taking Modafinil (Provigil), Adrafinil, Armodafinil (Nuvigil), Piracetam, Lucidril, Phenibut, nicotine and stimulants like Adderall, or even high doses of caffeine.

The post Best Nootropics (or Brain Supplements) to Boost Learning, Creativity & More appeared first on Dr. Axe.

Lecithin is a natural substance found in many foods and widely used in supplements due to its potential health benefits. This fatty compound plays a key role in maintaining cell structure and supporting various bodily functions.

Whether you’ve encountered lecithin in processed foods or heard about it as a dietary supplement, understanding its types, benefits and risks can help you decide if it’s right for you.

Types

Lecithin can be derived from different sources, and each type has its unique characteristics. The most common types include:

• Soy Lecithin: Extracted from soybeans, this is the most commonly used lecithin in both food and supplements. It’s often added to processed foods as an emulsifier to help ingredients mix well.
• Sunflower Lecithin: Gaining popularity as a soy-free alternative, sunflower lecithin is extracted through a chemical-free process and is considered non-GMO and allergen-free.
• Egg Lecithin: Sourced from egg yolks, this type is less common but rich in phospholipids, essential for various bodily functions, including brain health.
• Rapeseed (Canola) Lecithin: A newer source, rapeseed lecithin is often used as an alternative to soy lecithin, especially for those with soy allergies.
• Animal Lecithin: Found in animal tissues, this type is less commonly used in supplements but is still present in certain animal-based foods, like liver and eggs.

Lecithin Benefits

1. Supports heart health

Lecithin is rich in phospholipids that may help lower cholesterol levels. Studies suggest that soy lecithin, in particular, can reduce LDL (bad) cholesterol and boost HDL (good) cholesterol, contributing to improved heart health.

One study found that soy lecithin supplementation reduced total cholesterol by 42% and LDL cholesterol by 56.15% after two months of treatment. The ability to reduce excess LDL while promoting HDL synthesis contributes to a healthier cardiovascular profile.

It also has shown promise in improving cardiovascular health, particularly for those at risk of heart disease or high blood pressure.

2. Aids digestion

Lecithin may help relieve digestive disorders, such as irritable bowel syndrome and ulcerative colitis, by improving the lining of the stomach and intestines, potentially reducing inflammation.

Lecithin’s emulsifying properties can improve the mucus in the intestine, as displayed in animal models, making digestion easier and protecting the digestive system lining.

3. Promotes brain health

Lecithin contains choline, a nutrient essential for brain function and memory.

Some studies suggest that lecithin supplements could support cognitive function, especially in older adults or those with neurodegenerative diseases like Alzheimer’s.

For instance, one study found that soy lecithin-derived phosphatidylserine and phosphatidic acid demonstrated a positive influence on cognition, memory and mood in elderly people. Furthermore, short-term supplementation in those with Alzheimer’s disease “showed a stabilizing effect on daily functioning, emotional state and self-reported general condition.”

4. Improves liver function

Lecithin has been shown to help prevent liver damage by promoting fat metabolism and reducing the buildup of fats in the liver, which is especially beneficial for those with non-alcoholic fatty liver disease. This is thought in part to be due to its phosphatidylcholine content.

Lecithin-rich diets have been found to modify cholesterol homeostasis in the liver, increasing the activity of certain enzymes involved in cholesterol metabolism.

5. May help manage stress

The phospholipids in lecithin are involved in the production of acetylcholine, a neurotransmitter that influences mood and cognitive function. Some research indicates that it may help reduce stress and improve mood.

6. Supports skin health

Lecithin is used in skin care products due to its hydrating and emollient properties. It helps maintain skin moisture and has been shown to improve skin barrier function, reducing dryness and irritation.

For instance, silymarin pluronic-lecithin organogels have been found to be effective in helping treat symptoms of atopic dermatitis, and it’s believed to potentially work similarly for eczema.

7. Boosts immune function

Lecithin is believed to play a role in enhancing immune response. Some studies suggest that the phospholipids it holds help improve the body’s defense mechanisms, making it more efficient in fighting off infections and diseases.

8. Aids in breastfeeding

Lecithin is commonly recommended for breastfeeding mothers to help prevent clogged milk ducts. By reducing the viscosity of milk, it may help improve milk flow and reduce the risk of painful blockages that can lead to mastitis.

The Canadian Breastfeeding Foundation even recommends lecithin supplementation (1,200 mg four times daily) to help prevent recurrent plugged ducts in breastfeeding mothers.

9. Helps relieve menopause symptoms

This natural substance may help alleviate some menopause symptoms, such as fatigue and poor mood. Some studies suggest that lecithin supplementation improves physical and mental fatigue in postmenopausal women, likely due to its impact on acetylcholine production and brain function.

10. May treat medication-induced tardive dyskinesia

Tardive dyskinesia (TD) is a movement disorder caused by long-term use of certain antipsychotic medications. Some research suggests that lecithin may help reduce the symptoms of TD by increasing levels of acetylcholine, a neurotransmitter involved in motor control.

11. Helps with ulcerative colitis

Lecithin has been studied for its potential to improve symptoms of ulcerative colitis, an inflammatory bowel disease. It may protect the mucous lining of the colon, reducing inflammation and improving gut health.

Some studies have shown promising results, suggesting it could be a complementary treatment option for managing this condition. People with ulcerative colitis, in fact, have been found to have 70% less phosphatidylcholine than those without the condition.

12. May prevent or limit gallbladder disease

Lecithin helps break down fats, which may prevent the formation of gallstones and reduce the risk of gallbladder disease. By improving fat metabolism, it can aid in keeping the gallbladder functioning properly, reducing the risk of painful complications.

13. Speeds up wound healing

This natural substance’s ability to improve cell membrane integrity may contribute to faster wound healing. Some research suggests that lecithin enhances the repair of damaged tissues, promoting quicker recovery from injuries.

Risks, Side Effects and Interactions

While lecithin is generally considered safe, some potential risks and side effects should be noted:

1. Allergic Reactions: Those allergic to soy or eggs should avoid lecithin derived from these sources. Sunflower lecithin may be a suitable alternative.
2. Gastrointestinal Issues: Some people may experience mild digestive symptoms, such as diarrhea, nausea or abdominal pain when taking lecithin supplements.
3. Potential Drug Interactions: Supplements may interact with certain medications, particularly those affecting blood clotting or cholesterol levels. Always consult with your healthcare provider before starting lecithin supplements, especially if you are on any prescription drugs.
4. Overconsumption Concerns: Excessive intake could lead to side effects, such as headaches, dizziness or low blood pressure. It’s important to stick to recommended doses.

Food Sources

Lecithin can be found in a variety of foods, both plant-based and animal-based. Here are some common food sources:

• Egg Yolks: One of the most well-known sources, egg yolks are rich in this essential fatty substance.
• Soybeans: Soy lecithin is derived from soybeans, making them a natural source in both food form and as a processed supplement.
• Sunflower Seeds: These seeds are not only a great snack, but also a source of sunflower lecithin, which is becoming increasingly popular.
• Organ Meats: Liver, especially from beef or chicken, is a natural source, containing essential phospholipids.
• Peanuts: Peanuts contain this substance and can be a simple way to boost intake through everyday snacking.
• Legumes: Beans, lentils and other legumes also contain it, making them good plant-based sources.

Supplements and Dosage

Lecithin supplements come in several forms, including capsules, powders and granules. The recommended dosage varies depending on the intended use, but typical daily doses range from 1,200 mg to 2,400 mg.

Here are some key points to consider when taking these supplements:

• Purpose: For cholesterol reduction, higher doses may be required under a healthcare provider’s supervision. For general health benefits, lower doses are usually sufficient.
• Form: Powdered lecithin can be added to smoothies or foods, while capsules provide a more convenient option for regular supplementation.
• Consultation: Always consult your healthcare provider before beginning supplementation, particularly if you have underlying health conditions or are on medication.

Conclusion

• Lecithin is a versatile compound with a range of potential health benefits, from supporting heart and brain health to improving digestion and skin health.
• While generally safe for most people, it’s important to be mindful of potential allergies, side effects and drug interactions.
• Whether you choose to obtain it through foods or supplements, understanding its benefits and risks can help you make informed decisions about incorporating this natural substance into your wellness routine.

The post Lecithin Benefits the Heart, Brain, Gut, Skin & More appeared first on Dr. Axe.

Tiny but incredibly potent, most people are completely unaware of the existence of the PQQ (pyrroloquinoline quinone) supplement, let alone the myriad of health benefits that it can provide. Besides bumping up energy levels, preliminary research suggests that this compound could also aid in disease prevention, reduce oxidative stress and even act as a natural sleep aid.

In fact, a 2021 Biomolecules study showed that pyrroloquinoline quinone was more than an antioxidant and had strong potential as a therapeutic nutraceutical. In fact, research indicated that PQQ may serve as an essential vitamin-like factor.

Available at health stores and pharmacies across the globe in supplement form, PQQ can also be found in right on your plate in some of the foods you may already regularly enjoy.

Here’s what you need to know about this health-promoting compound, plus how you can get more of it in your diet.

What Is PQQ?

Pyrroloquinoline quinone, also known as PQQ, is a compound found naturally in the soil and certain foods that is believed to help aid in the formation of new mitochondria cells. It’s also produced naturally in your body from other amino acids and found in your tissues and bodily fluids.

PQQ was originally isolated in 1979 and was found to be a cofactor for many enzymatic reactions in bacteria. Researchers later began conducting experiments on pigs and discovered that PQQ had a similar role in many different mammals. Animal studies later revealed that a deficiency in PQQ can impair growth and reproduction in rats.

Found naturally in human breast milk as well as tissues, bodily fluids and certain types of food, humans are also able to synthesize a small amount of PQQ from amino acids in the body. PQQ is considered a non-vitamin growth factor, which is why it’s so critical for growth and development.

PQQ can bring some serious benefits when it comes to your energy, as the mitochondria acts as the battery of the cell and is responsible for generating power. In fact, you can often find PQQ and CoQ10 combined in supplements that are aimed at amping up energy levels and extending the life span.

PQQ also has antioxidant properties, and taking a PQQ supplement is believed to help reduce inflammation, boost brain power and even lower cholesterol levels — as well as provide a host of other powerful health benefits.

Benefits

1. Relieves inflammation

Acute inflammation is a normal response by the immune system that helps fight off foreign invaders and reduce the risk of infection. Chronic inflammation, on the other hand, can have a detrimental effect on health. In fact, it’s believed that inflammation is at the root of disease and may contribute to chronic conditions like cancer, heart disease and diabetes.

PQQ has antioxidant properties that can help neutralize harmful free radicals to prevent cell damage and inflammation. In fact, research published in the Journal of Nutritional Biochemistry showed that PQQ supplementation resulted in significant decreases in many markers of inflammation after just three days.

In the studies, five men and five women drank a fruit-flavored beverage that was supplemented with PQQ, resulting in potential changes in antioxidant potential.

2. Enhances brain function

Although many people start taking a PQQ supplement looking to fight fatigue and kick up energy levels, some research has found that PQQ may actually have a beneficial effect on brain power as well.

A 2016 study found that PQQ was able to increase blood flow to the brain, which could help protect against cognitive decline and dementia in the elderly. In the randomized, placebo-controlled, double-blind study, conducted in Japan, 41 healthy elderly people were either given an oral PQQ supplement or a placebo for 12 weeks. The researchers ultimately concluded that “the results suggest that PQQ can prevent reduction of brain function in aged persons, especially in attention and working memory.”

Similarly, an animal study published in the Journal of Clinical Biochemistry and Nutrition showed that PQQ helped prevent neurodegeneration and improved memory in rats thanks to its ability to decrease oxidative damage in the cells.

3. Reduces oxidative stress

PQQ has powerful antioxidant properties, which can help protect the cells from oxidative stress and damage caused by the buildup of harmful free radicals. This could have far-reaching benefits, as studies show that antioxidants play a central role in health and disease.

Multiple studies have confirmed the ability of PQQ to protect against oxidative stress. One test-tube study from Hokkaido University in Japan showed that PQQ helped prevent the death of neuron cells caused by oxidative stress, which could potentially benefit neurological disorders like Parkinson’s disease.

Another animal study found that PQQ could reduce the risk of osteoporosis by inhibiting DNA damage, reducing cell death and blocking oxidative stress in mice.

4. May extend life span

Impressively, some studies have actually found that taking a PQQ supplement may have benefits beyond brain health, disease prevention and energy production. In fact, promising new research shows that PQQ could even act as a life extender to help you live longer.

PQQ is integral to the function of the mitochondria, which may be involved in controlling both longevity and the aging process. One animal study published in Experimental Gerontology found that supplementation with PQQ was able to reduce oxidative stress and increase longevity in roundworms.

Keep in mind, though, that current research is limited to test-tube and animal studies, and more studies are needed to evaluate the effects of PQQ on longevity in humans.

5. Promotes mitochondrial function

One of the primary benefits of PQQ is its effect on the mitochondria, which is the organelle that provides energy to the cells. In fact, it’s often combined with other energy-enhancing compounds like CoQ10 to help enhance mitochondrial health.

It works by stimulating mitochondrial biogenesis, or the production of new mitochondrial cells. According to an animal study published in PLoS One, a deficiency in PQQ can actually impair mitochondrial function.

Symptoms of mitochondrial dysfunction can include decreased growth, muscle weakness, neurological problems, gastrointestinal issues and an increased risk of infection.

6. Decreases cholesterol

Cholesterol is a waxy substance found throughout the body that is absolutely essential to health. It makes up the foundation of your cell membranes and is used for the production of hormones, fat-soluble vitamins and bile acids. However, having too much cholesterol can start to clog up your blood vessels, forcing your heart to work harder to pump blood and increasing your risk of heart attack and stroke.

Some studies suggest that taking a PQQ supplement could help keep your cholesterol levels in check to reduce your risk of heart disease. A study out of Japan, for example, showed that supplementing with pyrroloquinoline quinone disodium salt significantly lowered levels of bad LDL cholesterol in 29 adults.

7. Improves sleep

If you’re constantly waking up and still feeling totally drained, PQQ may be able to help. Not only has it been shown to improve sleep quality, but it may also help you fall asleep and stay asleep for longer.

In one study published in Functional Foods in Health & Disease, taking PQQ for eight weeks improved multiple measures of sleep quality, including sleep duration, sleepiness at awakening and the amount of time it took to sleep, in 17 adults.

PQQ Foods and Sources

Although PQQ is available in supplement form to get in a quick and concentrated dose, you can also get pyrroloquinoline quinone from natural food sources. It’s found in most foods but is especially high in certain types of fruits and vegetables, as well as some fermented foods like natto and miso.

Here are some of the best sources of PQQ that you should consider adding to your diet:

• Natto
• Parsley
• Green pepper
• Kiwi
• Papaya
• Spinach
• Fava bean
• Carrot
• Miso
• Potato
• Sweet potato
• Cabbage
• Banana
• Tomato
• Egg yolk
• Orange
• Celery

Recommended Dosage

If you’re looking to enhance your health, prevent chronic disease and increase your energy levels, upping your intake of PQQ may help. The easiest way is to add more PQQ-rich foods like natto, kiwi and parsley into the mix. If you want to kick up your PQQ intake even more, you can also consider taking a supplement.

To find the best PQQ supplement, be sure to buy from a trusted and reputable brand and opt for a product that is extracted from fermented bacteria over types that have been synthetically produced in a lab.

Note that there is no set PQQ dosage as of yet, but some studies indicate that it can be beneficial in doses as low as two milligrams. Most supplements, however, are found in dosages between 20–40 milligrams, which is generally considered safe and effective for most people. Start at the lower end of the spectrum, and increase your dosage slowly to assess your tolerance. Of course, first discuss with your healthcare professional.

High doses of PQQ have been shown to cause negative side effects in animal studies, with one study showing that 11.5 milligrams per kilogram of body weight had toxic effects on the kidneys in rats. Avoid taking extremely high doses to prevent potential adverse health consequences.

Risk Factors and Side Effects

If consuming PQQ from food sources, there is minimal risk of negative side effects. If taking a PQQ supplement, on the other hand, there are some potential PQQ side effects that need to be considered.

First of all, PQQ supplements have not been studied in women who are pregnant or breastfeeding. It’s best to stay on the safe side and stick to food sources of PQQ rather than supplements to prevent negative symptoms.

The most commonly reported PQQ side effects include headaches, drowsiness and fatigue. Extremely high doses of PQQ can also be dangerous and have actually been associated with some serious and potentially life-threatening effects on health.

To minimize the risk of side effects, it’s best to use only the recommended dosage. If you do experience any PQQ side effects, decrease your usage and consult with your healthcare professional if symptoms persist.

Conclusions

• Pyrroloquinoline quinone, or PQQ, is a type of non-vitamin growth factor found naturally in the soil and certain foods. It’s also produced in the body and is found in human tissue.
• It works by promoting the synthesis of new mitochondrial cells, which help provide energy to your cells.
• PQQ has been shown in human, test-tube and animal studies to potentially improve sleep, lower cholesterol levels, reduce oxidative stress, extend life span, boost brain function and relieve inflammation.
• Some of the best natural sources of PQQ include natto, kiwi, parsley, green peppers, papaya and spinach, along with an assortment of other fruits and vegetables. It’s also available in supplement form.
• For best results, try upping your intake of whole foods that are rich in PQQ to enhance the health of your mitochondria and take advantage of the many benefits of PQQ.

The post PQQ Supplement: Brain-Boosting, Life-Extending Benefits? appeared first on Dr. Axe.

Ribose, also known as D-ribose, is naturally created by our bodies, and this is important because it actually helps provide our cells with sufficient energy.

This is key to all of our many cells maintaining both their integrity and their function. In fact, scientific studies show that D-ribose may help a number of serious health concerns, including heart diseases, fibromyalgia symptoms and chronic fatigue syndrome.

What is D-ribose found in? It can be obtained from both animal and plant sources.

It’s also available in supplement form.

Let’s take a look at how you can consume more of this important compound on a daily basis and also if a supplement may be a natural and therapeutic option for your particular health concerns.

What Is Ribose?

D-ribose is a simple sugar and carbohydrate commonly found in nature and the human body. There’s also a synthetic version known as L-ribose, which is cannot be found in natural environments.

What does D-ribose structure look like from a chemical perspective?

The chemical formula is C5H10O5. That means it contains five carbon atoms, 1o hydrogen atoms and five oxygen atoms.

Is D-ribose a sugar? A standard ribose definition is a type of simple sugar or carbohydrate that our bodies produce and then use to create adenosine triphosphate (ATP).

ATP is the fuel burned by the mitochondria found in our cells. As you may already know, ATP energy production is absolutely key to health since ATP is the body’s most basic form of energy.

Even though D-ribose is a simple sugar, it’s important to note that it is not known for raising blood sugar. In fact, takers of the supplement are often warned that it can lower blood sugar.

Some of the higher producers of this natural sugar include the liver, adrenals and fat tissue, but the heart, brain, muscles and nerve tissues also make it.

It’s also a component of adenosine. Adenosine is a natural chemical found inside all human cells and is available in supplement form as well.

Ribose vs. deoxyribose

Ribose and deoxyribose are both five-carbon sugars that each contain 10 hydrogen atoms. The molecular formula of ribose is C5H10O5, and the molecular formula of deoxyribose (2-deoxyribose) is C5H10O4.

Does DNA contain ribose? It is a component of RNA while deoxyribose is part of DNA.

RNA stands for ribonucleic acid, and it is a complex compound that plays a vital role in cellular production of proteins. It also replaces DNA (deoxyribonucleic acid) as a carrier of genetic codes in some viruses.

The biggest difference between deoxyribose vs. ribose is one oxygen atom. The ribose found in RNA is considered a “normal” sugar with one oxygen atom that attaches to each carbon atom.

Meanwhile, the deoxyribose in DNA is a modified sugar and lacks one oxygen atom. This single oxygen atom difference between the two sugars is key to distinguishing the two sugars within organisms.

Benefits

1. Supports heart health

What does D-ribose do for the heart? There is evidence that it helps patients with heart problems, including ischemic cardiovascular disease as well as congestive heart failure.

A common aspect of cardiovascular diseases is myocardial ischemia. This occurs when blood flow to the heart decreases and prevents the heart from receiving enough oxygen.

In general, myocardial ischemia lowers cellular energy levels. Research using both human and animal subjects demonstrates that D-ribose can help replenish deficient cellular energy levels following myocardial ischemia and also boost heart function.

A scientific review published in 2018 highlighted pre-clinical and pilot clinical studies showing this sugar’s ability to enhance the recovery of ATP levels and also aid in improving left ventricular diastolic dysfunction following ischemia.

Overall, D-ribose appears to improve myocardial energy levels and function for people with ischemic cardiovascular diseases.

2. Enhances exercise

D-ribose is naturally found in our cells, and it is essential to energy production.

A double-blind, crossover, clinical study published in 2017 in the Journal of the International Society of Sports Nutrition looked at the effects of 10 grams per day of D-ribose versus the same dosage of dextrose (glucose) on 26 healthy subjects. While taking the sugars, the subjects participated in 60 minutes of high-intensity interval exercise in separate daily sessions.

The researchers found that mean and peak power output increased significantly from day one to day three for the D-ribose group compared to the dextrose group. The D-ribose group also had a significantly lower rate of perceived exertion than the dextrose takers.

These findings have been confirmed in several other studies as well.

3. Helps treat fibromyalgia and chronic fatigue syndrome

Does D-ribose help fibromyalgia? Research shows that it may be a very helpful component of natural fibromyalgia treatment.

Scientific studies show that taking a supplement of this natural sugar may help improve sleep, energy levels and sense of well-being and decrease pain for those diagnosed with fibromyalgia.

A study of the effects of D-ribose on 41 people with chronic fatigue syndrome and/or fibromyalgia was published in the Journal of Alternative and Complementary Medicine. Participants were given five grams of the sugar daily, and 66 percent of patients experienced significant improvement.

Overall, the pilot study found that D-ribose significantly reduced clinical symptoms for those with fibromyalgia and chronic fatigue syndrome.

4. May help manage myoadenylate deaminase deficiency symptoms

Myoadenylate deaminase deficiency (MAD) is a metabolic muscle disease that interferes with the processing of ATP by muscle cells. Symptoms of this condition can include cramps, muscle pain and exercise intolerance.

However, having no symptoms is also possible.

For people struggling with MAD, there is some evidence that taking D-ribose by mouth or receiving it intravenously from a healthcare professional may effectively prevent symptoms, such as cramping, pain and stiffness after exercise.

5. Boosts skin health

This naturally occurring sugar may also offer impressive benefits for skin health, especially when it comes to anti-aging efforts.

As we age, our cells naturally produce less ATP. The good news is that this naturally occurring sugar boosts ATP regeneration.

One study tested a topical D-ribose-based (0.5 percent) facial lotion on 20 adult women with decreased skin tone and wrinkles. The female subjects were objectively and subjectively evaluated at 14 and 28 days while applying the lotion on a daily basis.

What did they find? After 14 days, there was a significant reduction of 12.2 percent in total wrinkle surface area and a 9.1 percent reduction in total wrinkle length.

After 28 days, total wrinkle surface area remained at 12.2 percent while average wrinkle length reduced even more for a total of 17.6 percent. Overall, 67 percent of the subjects thought their skin looked more glowing and radiant after the treatment.

These results show that this natural carbohydrate is a potential anti-aging supplement for skin health.

6. Increases energy production

Ribose plays a crucial role in cellular energy production by serving as a key component of ATP, the primary energy currency of cells1. Supplementation with D-ribose may help replenish ATP levels that become depleted during intense exercise or in certain medical conditions.

In a study involving participants in an intensive cycling sprint program, those who took D-ribose maintained normal ATP levels, while the placebo group experienced a decrease in ATP. This suggests that D-ribose supplementation may help preserve cellular energy stores during high-intensity exercise.

7. May improve muscle function

D-ribose supplementation has shown promise in improving muscle function and reducing exercise-related symptoms in certain populations.

A study found that D-ribose supplementation reduced muscle soreness and improved recovery from muscle damage in young adult males performing plyometric exercise. Participants who consumed 15 grams of D-ribose before and after exercise experienced less muscle soreness compared to those taking a placebo.

The same study reported that D-ribose supplementation led to lower levels of blood markers associated with muscle damage, such as creatine kinase and lactate dehydrogenase, indicating improved muscle recovery.

Research also has shown that D-ribose supplementation may be particularly beneficial for less trained individuals. In a study comparing trained and untrained subjects, those with lower VO2 max values who took D-ribose maintained exercise performance and experienced lower levels of perceived exertion compared to those taking a placebo.

While these findings are promising, it’s important to note that results have been mixed, particularly regarding athletic performance in highly trained individuals. More research is needed to fully understand the effects of D-ribose supplementation on muscle function and energy production across different populations and exercise intensities.

Food Sources

What foods are high in ribose? It can be found in the following food sources:

• Grass-fed beef
• Poultry
• Anchovies
• Herring
• Sardines
• Eggs
• Milk
• Yogurt
• Cheddar cheese
• Cream cheese
• Mushrooms

It can be difficult to get enough from dietary sources, however. That’s why many people choose to take a supplement.

Supplement and Dosage

This natural sugar is available in health stores and online in supplement form as a powder, chewable tablet or capsule. You can take the powder in water, add it to other beverages — like smoothies — or mix it into kefir or yogurt.

Powder form is definitely a popular way to take it, but reading D-ribose reviews may help you to determine which supplement is best for your you. It is also a component of multi-ingredient supplements for energy.

How much D-ribose should you take in supplement form? Most makers of these supplements recommend doses between one to 10 grams per day.

When should I take D-ribose? If you’re taking it for an exercise boost, a common recommendation is to take it with morning and evening meals or right before and right after physical activity.

To improve the ability of people with coronary artery disease to exercise, the following D-ribose dosage by mouth has been studied: 15 grams four times daily taken one hour prior to exercise until the end of the exercise session.

In other words, take three grams every 10 minutes during exercises. This has been used to decrease muscle stiffness and cramps caused by exercising.

Some other recommended dosing starting points include:

• 5 grams daily for cardiovascular prevention, for athletes on maintenance and for healthy people doing strenuous activity
• 10–15 grams daily for most patients with heart failure, other forms of ischemic cardiovascular disease or peripheral vascular disease; for individuals recovering from heart surgery or heart attack; for treatment of stable angina; and for athletes working out in chronic bouts of high-intensity exercise
• 15–30 grams daily for patients with advanced heart failure, dilated cardiomyopathy or frequent angina; for individuals awaiting heart transplants; and for people with fibromyalgia or neuromuscular disease

Talk to your healthcare provider if you are unsure what dosage is right for you.

How to Get More (Recipes)

If you’re looking to incorporate more foods rich in D-ribose into your daily diet, here are some healthy and delicious recipes to try out today:

• Moo Shu Chicken Lettuce Wraps
• Crustless Spinach Quiche Recipe
• Gluten-Free Cauliflower Mac and Cheese Recipe
• Salisbury Steak Recipe

Risks, Side Effects and Interactions

For most people, D-ribose is typically safe by mouth on a short-term basis or when a healthcare provider administers it intravenously.

Are there any D-ribose dangers? Some potential side effects include upset stomach, diarrhea, nausea and headache.

Does ribose raise blood sugar? Actually, it may decrease blood sugar so, typically, people with hypoglycemia or diabetes should not take these type of supplements.

In addition, you should not take it two weeks prior to any surgery due to its possible blood sugar effects.

Drugs known to moderately interact with this naturally occurring sugar include insulin and other anti-diabetes drugs. Other things that may have more minor interactions include alcohol, aspirin, choline magnesium trisalicylate (Trilisate), propranolol (Inderal) and salsalate (Disalcid).

Check with your doctor before taking these supplements if you are pregnant, nursing, have an ongoing medical condition or currently take any medication.

Final Thoughts

• What is ribose sugar? Also known as D-ribose, this simple sugar is naturally in plants, animals and humans.
• It’s key to the body’s ATP molecule production and hence energy levels.
• The most notable function of this compound is that it provides a key energy source. This is why many people take ribose supplements to boost exercise performance as well as recovery.
• Scientific studies show that it can help a number of health concerns, including heart diseases, fibromyalgia symptoms and chronic fatigue syndrome.
• Research shows that it can boost skin health, especially when it comes to visible signs of aging, like wrinkles.
• You can obtain it through your diet by eating foods like grass-fed beef, organic chicken, sardines, eggs and yogurt.
• You can also take it as supplement, including in powder form, which you can add to beverages, yogurt, etc.

The post Ribose: What You Need to Know About This Energy-Boosting Heart Supporter appeared first on Dr. Axe.

Colostrum is often referred to as “nature’s first food” or “liquid gold” because it is the first form of milk produced by mammals, including humans, in the early days following childbirth.

This nutrient-rich, antibody-packed fluid plays a critical role in boosting the immune system and promoting gut health in newborns.

However, colostrum isn’t just for infants — it’s increasingly being used by adults as a supplement to support immune health, improve digestion and enhance athletic performance.

What exactly is colostrum, and how can it benefit your health? This article will dive in to the details of this supplement, its nutrition profile, health benefits and how to use it.

What Is Colostrum?

Colostrum is a form of milk produced by mammals during late pregnancy and the first few days after giving birth. It is thicker, yellowish and more nutrient-dense than regular milk.

It is packed with essential nutrients, including antibodies (immunoglobulins), growth factors and cytokines, that help strengthen the immune system and promote tissue repair.

While it is most commonly associated with infant nutrition, bovine colostrum (from cows) has become popular as a supplement for adults due to its health-boosting properties.

Bovine colostrum is almost identical to human colostrum but contains even higher levels of certain beneficial compounds, making it an attractive option for supplementation. Many supplements derived from bovine colostrum are available in powder, capsule or liquid form.

Nutrition Facts

Colostrum is a powerhouse of nutrients. Though its nutritional composition can vary depending on the source (human, bovine, etc.), common components include:

• Proteins: It is rich in bioactive proteins, including lactoferrin, which supports immune function, and casein, which promotes muscle recovery.
• Antibodies (Immunoglobulins): These proteins help the body fight infections. Bovine colostrum is particularly high in immunoglobulins G (IgG), A (IgA) and M (IgM).
• Growth Factors: It contains insulin-like growth factors (IGF-1 and IGF-2), which are important for tissue repair and muscle growth.
• Cytokines: These small proteins help modulate the immune response, reducing inflammation.
• Carbohydrates: It provides energy primarily through lactose, a natural sugar found in milk.
• Fats: Healthy fats in this liquid provide essential fatty acids and contribute to brain and cellular health.
• Vitamins and Minerals: It contains a wide array of micronutrients, including vitamin A, vitamin E, zinc, vitamin D, B complex, calcium, phosphorus and magnesium, which support overall health.

Health Benefits

1. Boosts immune function

Colostrum is loaded with antibodies and immune-boosting factors that help the body fight off infections. Studies show that bovine colostrum can improve immunity, particularly in the gut, where it helps combat pathogens and bacteria.

In fact, a review published in 2024 in the journal Nutrients revealed that “bovine colostrum is an ingredient that has a positive effect on immunity in people of all ages.”

2. Supports gut health

The growth factors and immunoglobulins in colostrum promote gut health by helping restore the intestinal lining. It helps stimulate the growth of intestinal cells, strengthen the gut wall and prevent intestinal permeability.

This makes it beneficial for individuals suffering from conditions like leaky gut syndrome, irritable bowel syndrome (IBS) or diarrhea caused by infection.

For instance, research published in 2017 found that oral supplementation with bovine colostrum decreased intestinal permeability and stool concentrations of zonulin, “a protein that modulates the permeability of narrow junctions between the cells of the digestive tract wall and is considered an important biomarker used to assess impaired gut barrier function,” in athletes.

Another study found that patients with IBS who took colostrum had a slightly higher rate of symptom relief compared to a placebo. It’s also been found to effectively treat infectious diarrhea in several studies.

3. Enhances athletic performance and muscle recovery

Athletes often use colostrum supplements to improve muscle recovery and enhance performance. The growth factors it contains, particularly IGF-1, help repair muscle tissue and boost stamina, as shown in soccer players.

Research indicates that colostrum can reduce muscle damage and improve recovery after intense exercise, including in football players.

4. May aid in weight management

Colostrum’s ability to promote lean muscle growth and regulate the gut microbiome can play a role in weight management. Although research is limited, some studies suggest that it may help support fat metabolism and maintain a healthy body composition.

5. Promotes skin health

The growth factors and vitamins in colostrum can promote skin repair and reduce signs of aging. Its high levels of antioxidants also help protect the skin from oxidative stress, which can lead to premature aging.

A 2021 study published in the Journal of Drugs in Dermatology examined the “the protective effect that liposomal bovine colostrum exerts on skin aging using telomere length as an aging biomarker.” The researchers concluded that “topical treatment of the liposomal bovine colostrum formulation would enhance skin health as the skin ages.”

6. Supports respiratory health

Bovine colostrum has been shown to reduce the incidence of upper respiratory infections, particularly in athletes who are prone to these conditions due to intense physical exertion. Its immune-modulating properties help protect against common respiratory pathogens.

Supplements and Dosage

Colostrum supplements are most commonly derived from cows (bovine colostrum) and come in several forms, including powder, capsules, tablets and liquid.

While there’s no standardized dosage, most studies have used 20–60 grams of bovine colostrum per day. It’s best to start with a lower dose and gradually increase as tolerated.

The most effective dosage can vary based on the intended health benefits, but typical recommendations are as follows:

• General Immune Support: 500–1000 mg per day.
• Athletic Performance: 10–20 grams of colostrum powder per day.
• Gut Health: 1–2 grams per day, depending on the severity of the condition.

When using colostrum powder, it can be mixed into water, smoothies, other beverages or soft foods for easy consumption. Capsules and tablets should be taken with water.

For maximum absorption, it’s often recommended to take it on an empty stomach.

It’s important to follow the dosage instructions on the specific product you’re using, as concentrations may vary.

Risks and Side Effects

Bovine colostrum is generally considered safe for most people. However, some potential side effects may include:

• Nausea
• Bloating
• Flatulence

While it is generally considered safe for most people, it is essential to be aware of potential risks:

1. Allergic Reactions: Individuals who are allergic to dairy or lactose intolerant may experience allergic reactions or digestive issues, like bloating, gas or diarrhea, when consuming it.
2. Interactions with Medications: It could interact with certain medications, such as immunosuppressants. Consult your healthcare provider if you’re on any medications before adding colostrum supplements to your routine.
3. Contamination Risks: Poor-quality supplements may be contaminated with pathogens or heavy metals, so it’s essential to purchase from reputable brands that conduct third-party testing.

Pregnant and breastfeeding women should consult their healthcare providers before taking colostrum supplements to ensure safety for themselves and their baby.

Conclusion

• Colostrum is a nutrient-packed, immune-boosting powerhouse that has benefits for both newborns and adults.
• From enhancing gut health to improving athletic performance, colostrum supplements offer a wide range of health advantages.
• However, as with any supplement, it’s crucial to choose high-quality products and follow recommended dosage guidelines.
• Always consult a healthcare professional before incorporating colostrum into your health regimen, especially if you have allergies or underlying health conditions.

The post Colostrum: Benefits of Nature’s First Superfood appeared first on Dr. Axe.

Fiber is more than just a regulator — it’s also vital to deliver essential nutrients to the entire body. We obtain fiber most abundantly in our diets from whole grains, fruits and vegetables, but there are fiber supplements like psyllium husk available as well.

It is estimated that the average American consumes about half of the recommended amount of dietary fiber each day. Besides eating more fiber-rich foods on a daily basis, certain fiber supplements like psyllium husk can also be considered to get enough fiber.

However, most popular commercial brands of fiber supplements on the market are full of artificial flavors, colors and fillers. Instead, the best fiber supplements are 100 percent natural and without any additives.

Psyllium husk is a natural way to step up your fiber intake on a regular basis, and reduced likelihood of constipation is just one of many potential psyllium husk benefits.

What Is Psyllium Husk?

Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. Each plant can produce up to 15,000 tiny, gel-coated seeds, from which psyllium husk is derived.

It also sometimes goes by the name ispaghula.

What is psyllium husk used for? It is best known as a natural laxative that is commonly found in health stores.

Psyllium husk powder is an edible soluble fiber and prebiotic. For a nine-gram serving, it contains six grams of soluble fiber and one gram of insoluble fiber. 

It’s often referred to as a bulking fiber because once it is ingested it expands, forming a gel-like mass by drawing water in from the colon. It then promotes easy, healthy elimination by sweeping waste out of the colon more quickly and efficiently.

Unlike stimulant laxatives, psyllium is gentle and not addictive.

In addition, psyllium husk is known to have positive effects on heart health and cholesterol levels. Studies have also shown that psyllium husk fiber is safe, well-tolerated and improves glycemic control for people with diabetes.

Dietary fiber found in psyllium husk may also help with the following conditions:

• cancer
• colitis
• diarrhea
• diverticulosis
• hemorrhoids
• irritable bowel syndrome
• kidney stones
• peptic ulcers

Health Benefits

1. Relieves constipation and diarrhea

Constipation is a very common health issue. Chronic constipation is especially common in adults older than 60, and symptoms occur in up to 50 percent of nursing home residents.

Additional fiber intake in the form of psyllium is recommended by scientific studies to improve symptoms and provide natural constipation relief. Psyllium is recommended over magnesium-based laxatives.

When combined with water or another liquid, psyllium husk swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. Psyllium has also been found to be superior to docusate sodium for softening stools by increasing stool water content and has greater overall laxative efficacy.

Since psyllium seed husk helps make elimination easier, it also helps naturally treat hemorrhoids, which are often the result of constipation.

Psyllium can also be used to help relieve mild to moderate diarrhea. It’s beneficial to diarrhea sufferers because it soaks up a significant amount of water in the digestive tract, which helps make the stool firmer and slower to pass through the system.

2. Can help lower cholesterol

Research makes it very clear that psyllium seed husk is a therapeutic addition to a healthy diet and lifestyle for people struggling with high cholesterol levels.

In a double-blind, placebo-controlled, parallel study, all subjects maintained their usual diets, which provided less than 300 milligrams of cholesterol per day and approximately 20 percent of energy from protein, 40 percent from carbohydrates and 40 percent from fat.

The study found that eight weeks of treatment with psyllium reduced serum total cholesterol levels by 14.8 percent, low-density lipoprotein (LDL) cholesterol by 20.2 percent and the ratio of LDL cholesterol to high-density lipoprotein cholesterol by 14.8 percent relative to baseline values. The reductions in total cholesterol and LDL cholesterol became progressively larger with time, and this trend appeared to continue at the eighth week.

Another study published in the Journal of the American Medical Association examined the effectiveness of psyllium seed husk as an adjunct therapy for people with mild to moderate high cholesterol levels. This study found that, compared with the placebo, psyllium achieved a 4.8 percent greater reduction in total cholesterol level and an 8.2 percent additional reduction in low-density lipoprotein cholesterol level, clearly displaying psyllium husk’s ability to lower cholesterol naturally.

3. Helps manage blood sugar

Psyllium can help current diabetics as well as people trying to prevent diabetes since the dietary consumption of fibers like psyllium husk can assist in maintaining healthy glycemic balance in the body.

One study evaluated psyllium seed husk fiber’s effect on lipid and glucose levels as an adjunct to dietary and drug therapy in patients with type II diabetes. The study found that taking psyllium daily can help patients with type II diabetes control their blood sugar without negative side effects.

Another study obtained similar results, indicating a beneficial therapeutic effect of psyllium in the metabolic control of type II diabetics. Psyllium husk certainly looks like a wise choice in the daily task to keep blood sugar levels in check, as well as a natural treatment for diabetes.

4. Can improve heart health and blood pressure

Adding high-fiber foods like psyllium seed husk to your diet can help lower heart disease risk. More specifically, a diet high in water-soluble fiber like psyllium husk is associated with lower triglyceride levels and a lower risk of cardiovascular disease. 

A study in the European Journal of Clinical Nutrition evaluated the effects of psyllium in type II diabetic patients and found that psyllium not only improved blood sugar, but also reduced the risk of coronary heart disease.

Psyllium also has been shown to improve hypertension or high blood pressure, which has a direct negative effect on hearth health.

One main way to prevent hypertension is through a healthy diet. In a randomized, clinical trial, six months of supplementation with psyllium fiber significantly reduced both systolic and diastolic blood pressure in overweight people with hypertension.

5. Healthy weight management

In our society, obesity is the most prevalent health issue affecting all age groups, and it can lead to many serious health problems, including diabetes and chronic heart disease.

Is psyllium husk good for weight loss? Psyllium husk is among the list of medicinal plants that have been shown to significantly decrease body weight.

Psyllium husk can be very helpful in maintaining and achieving a healthy weight since it encourages a feeling of satiety when it is consumed. Since we naturally eat less when we feel full, adding additional fiber to our diets in the form of psyllium husk can help us not overeat and can treat obesity naturally.

In addition, psyllium husk’s ability to improve the body’s natural elimination process positively affects weight as waste matter is removed more quickly and regularly from the body. A study published in Clinical and Experimental Hypertension in August 2007 found that psyllium supplementation for a six-month period led to a decrease in body mass index.

If you are trying to lose weight fast and looking to control overeating at meals, you can take psyllium husk shortly before or with a meal. Studies show that the addition of functional fiber, like psyllium husk, should be considered as a tool to improve success in weight loss diets.

Uses

Wondering where to buy psyllium husk products? You can typically find psyllium in one or more forms at any health store and many online retailers.

You can purchase whole psyllium husks, ground psyllium husk powder or psyllium husk capsules.

Some people find the whole husks to be more effective, especially when it comes to constipation, while others like the finer consistency of the powder. The powder is made by grinding the husks down so the gel ultimately produced is finer and has less of a grainy texture.

Similar to flax seed supplements, it’s pretty much a matter of personal preference. Either way, when purchasing any psyllium supplement you should always make sure that the product is 100 percent pure, which means it is free of gluten, sugar, artificial flavors, artificial colors and fillers. 

Typically, to help regularity and relieve constipation, one serving of psyllium husk powder is mixed in eight ounces of water and consumed quickly.

Psyllium is a great natural alternative to gluten, xanthan gum, and other unhealthy and expensive binding agents used in baking. Since psyllium fiber is a soluble fiber, it becomes gelatinous and sticky in water.

Researchers have found that by simply adding up to 5 percent of psyllium, they could improve the baking characteristics of bread.

When using psyllium as a binding agent in baking, you need to include additional liquid in your recipe to compensate for the water-absorbing ability of psyllium. It’s a good idea to let your dough or batter sit for a few minutes to give the psyllium a chance to gelatinize, and then you can add the appropriate amount of liquid to obtain your desired consistency.

Psyllium seed husk can be used in the making of breads, breakfast cereals, pasta and snack foods. 

Dosage Recommendations

What is the typical recommended serving of whole psyllium husks?

• For adults and children over 12 years of age, it’s one tablespoon mixed into eight ounces of a liquid of your choice (water, juice, milk, etc.) one to three times daily.
• For children 6–12, the recommended psyllium husk dosage is one teaspoon one to three times daily.

For psyllium husk powder, the typical recommended serving is different than whole husks:

• For adults and children over 12 years of age, it’s one teaspoon mixed into a liquid of your choice one to three times daily.
• For children 6–12, the recommended dosage of psyllium husk powder is a half teaspoon one to three times daily.

Once the recommended serving of whole psyllium husks or psyllium husk powder is mixed well into at least eight ounces of liquid, it will thicken into a gel-like consistency (this is normal), and it should be consumed immediately. If the mixture is too thick, simply add more liquid.

Per serving, whole psyllium husks (one tablespoon) and psyllium husk powder (one teaspoon) are usually both around 15–30 calories with 3.5 to six grams of dietary fiber.

You can also purchase psyllium in capsule form. The amount of psyllium husk per capsule varies by company but typically contain around 500–625 milligrams per capsule.

Follow the directions on the packaging for best results.

It is best to start by taking one serving of psyllium husk each day and gradually increasing to three servings per day if needed so the body can adapt. If minor gas or bloating occurs, reduce the amount you consume daily until your system adjusts.

You can also opt for other fiber supplements that are easier on the gut, such as konjac root and gum acacia fiber.

All psyllium seed husk products should be stored at room temperature away from heat and light. Make sure to keep the supplement tightly closed to protect it from humidity. 

Risks and Side Effects

Since the fiber in psyllium husk absorbs water, make sure to drink enough water when taking psyllium products so your digestive tract is optimally hydrated. Sometimes consuming too much fiber without enough water can cause digestive discomfort, so water intake along with fiber intake is key.

What are side effects of psyllium? Without drinking enough liquid, psyllium husk powder can possibly swell in the throat, causing blockage or choking.

Always make sure to have enough liquid with your psyllium as well as additional water afterward if needed to avoid unwanted psyllium husk side effects.

Avoid use of psyllium if you ever had esophageal narrowing or any other swallowing difficulties. Do not take psyllium husk products if you have any bowel obstructions or spasms.

Some people find that consuming soluble fiber like psyllium seed husk helps relieve some symptoms of irritable bowel syndrome (IBS), such as diarrhea and constipation. However, studies have found mixed results so talk to your healthcare professional if you have IBS and would like to give psyllium supplements a try in your IBS diet.

Psyllium has also been found to be helpful in cases of ulcerative colitis or Crohn’s disease. Impressive research has shown that psyllium is as effective as the prescription drug mesalamine in maintaining remission of ulcerative colitis.

The research is promising, but just to be safe you should speak with your healthcare professional first to decide how much fiber is right for your specific situation.

Is it safe to take psyllium every day? According to Mayo Clinic, while it’s best to obtain fiber from foods, there’s no evidence that daily use of fiber supplements such as psyllium is harmful.

Check with your healthcare professional about ongoing daily usage.

As with all fiber supplements, do not take within one to two hours of prescription medications. If you are taking any type of medication or are under a doctor’s care, consult a health professional before using psyllium. 

Frequently Asked Questions

What does psyllium husk do for you?

As described above, psyllium husk is a soluble fiber that provides multiple health benefits, including:

• Digestive health: It acts as a bulk-forming laxative, helping relieve constipation and regulate bowel movements.
• Heart health: Psyllium can help lower cholesterol levels and reduce the risk of cardiovascular disease.
• Blood sugar control: It may help regulate blood glucose levels, which is beneficial for people with diabetes.
• Prebiotic effects: Psyllium supports the growth of healthy gut bacteria, promoting digestive health and immune function.

What is the downside of psyllium husk?

While psyllium husk is generally safe, there are some potential side effects, such as:

• Digestive issues: Gas, bloating and abdominal cramps are the most common side effects.
• Allergic reactions: In rare cases, some people may experience allergic reactions.
• Medication interactions: Psyllium can affect the absorption of certain medications.
• Choking risk: If not taken with enough water, psyllium can swell and increase the risk of choking.

Does psyllium husk help with weight loss?

Psyllium husk may aid in weight loss efforts when combined with exercise and a healthy lifestyle because it increases feelings of fullness, which can lead to reduced calorie intake. While psyllium husk can support weight management, it should be used as part of a comprehensive approach that includes a balanced diet and regular physical activity.

Final Thoughts

• Fiber is a vital, health-boosting part of our diets, but some people struggle with getting enough fiber in their diets.
• Many popular commercial brands of fiber supplements on the market today are loaded with artificial flavors, colors and fillers.
• Psyllium is a natural shrub-like herb used to make psyllium seed husk products that are most commonly used for natural constipation relief.
• They are also used to help diarrhea, lower cholesterol, manage blood sugar, lower blood pressure and weight management.
• Psyllium powder can be taken in water or another liquid by itself. It can also be used in recipes. 
• Psyllium husk recipes like those for bread and other baked goods can not only be healthy and fiber-rich, but really tasty too! 

The post Psyllium Husk: Fiber Supplement for Constipation & Cholesterol appeared first on Dr. Axe.

Soy lecithin is one of the most widely used food additives on the market today. It’s often used as an ingredient in food products and is sold in supplement form to boost your health.

Yet, surprisingly, there is a lot of confusion about soy lecithin because it includes the word “soy.” What is soy lecithin and is it good for you?

The bottom line is that there are pros and cons to consuming soy lecithin, but it’s definitely not as bad as some make it out to be. When you choose the right soy lecithin products, it actually boasts health benefits, such as its ability to lower cholesterol levels and boost brain function.

What Is Soy Lecithin?

First isolated by French chemist Theodore Gobley in 1846, lecithin is a generic term to designate a variety of naturally occurring fatty compounds found in animal and plant tissues.

Composed of choline, fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid and triglycerides, lecithin was originally isolated from egg yolk. Today, it is regularly extracted from soybeans, cottonseed, marine sources, milk, rapeseed and sunflower.

Soy lecithin is extracted from raw soybeans. First the oil is extracted using a chemical solvent, like hexane, and then the oil is processed (which is called degumming) so the lecithin is separated and dried. It is usually used as a liquid but can also be purchased as lecithin granules.

By and large, the vast majority of soy lecithin use centers around its usefulness as an excellent emulsifier. Emulsifiers help keep different ingredients within foods together and maintain the texture, taste and appearance of foods. Soy lecithin’s ability to emulsify fats also make it an ideal ingredient for nonstick cooking sprays and soaps.

Lecithin supplements typically come from sunflower seeds, eggs or soybeans, with soy being the most common ingredient.

Nutrition Facts

Oftentimes extracted from soybean oil, one tablespoon (13.6 grams) of soybean lecithin oil contains:

• Calories: 104
• Total Carbohydrate: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 13.6 g
• Saturated Fat: 2 g
• Polyunsaturated Fat: 6.2 g
• Monounsaturated Fat: 1.5 g
• Protein: 0 g
• Cholesterol: 0 mg
• Sodium: 0 mg (0% DV*)
• Vitamin K: 25 mcg (21% DV)
• Vitamin E: 1.11 mg (7% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Contains choline and phospholipids that boost cellular membrane function

Lecithin supplements contain a complex mixture of phospholipids, which compose the cellular membrane structure and are used for energy storage.

Two types of phospholipids that are essential components for biological membranes include phosphatidycholine and phosphatidylserine.

Researchers in Japan found that the administration of fresh phospholipids can work to replace damaged cell membranes and restore the structure and function of the cellular membrane. This is called lipid replacement therapy, and it has been shown to improve fatigue, diabetes symptoms, degenerative diseases and metabolic syndrome.

Phosphatidylcholine is one of the primary forms of choline and acts as an essential component in cell membrane signaling. Phosphatidylcholine is produced in the liver and converted into choline, which plays several important processes within the body.

Phosphatidylcholine supplementation has been found to support healthy cholesterol levels, liver function and brain function. Many of the potential benefits of soy lecithin powder or supplements come from the choline content.

Phosphatidylserine is found in the membranes of all animals, higher plants and microorganisms. In humans, it’s most concentrated in the brain, and phosphatidylserine supplementation is often used to improve brain function in elderly patients.

Research also shows that it might be beneficial for children and young people with ADHD and mental health conditions.

2. Improves cholesterol levels

Dietary soy lecithin supplementation is most strongly connected with decreasing hyperlipidemia and influencing lipid metabolism. It’s known for its important role in processing fat and cholesterol, which is why people sometimes take soy lecithin supplements to lower cholesterol naturally.

Research suggests that properties of lecithin have the ability to reduce the excess of LDL cholesterol and promote the synthesis of HDL in the liver.

A 2010 study published in the journal Cholesterol evaluated total cholesterol and LDL levels after soy lecithin administration in patients with diagnosed hypercholesterolemia levels. For the study, one 500-milligram soy lecithin supplement was taken by 30 volunteers every day, and the results were impressive.

Among the study volunteers who took the soy lecithin supplement, they experienced the following: 41 percent reduction in total cholesterol after one month and 42 percent reduction after two months; for LDL levels, they saw a 42 percent drop after one month and a 56 percent decrease after two months.

This study suggests that soy lecithin may be used as a dietary supplement for the treatment of hypercholesterolemia.

3. May boost immunity

Soy lecithin supplementation has been shown to significantly boost immune function among diabetic rats. Brazilian researchers discovered that daily supplementation with soy lecithin caused macrophage activity (white blood cells that engulf foreign debris) of diabetic rats to increase by 29 percent.

Additionally, they discovered that lymphocyte (white blood cells that are fundamental to the immune system) numbers skyrocketed 92 percent in non-diabetic rats. This suggests that, at least in rats, soy lecithin has immunomodulatory effects.

More research is needed to conclude the role of soy lecithin in the human immune system.

4. May help the body deal with physical and mental stress

As discussed above, one of the many keys to soy lecithin’s health benefits is its compound known as phosphatidylserine. Known to affect stress hormones adrenocorticotropic hormone (ACTH) and cortisol, phosphatidylserine derived from cow brains has been shown to dampen response to physical stress.

Testing to see how phosphatidylserine derived from soy lecithin compared, German researchers evaluated the effects that soy lecithin phosphatidic acid and phosphatidylserine complex (a combination referred to as PAS) supplementation has on ACTH, cortisol and a psychological evaluation known as the Spielberger State Anxiety Inventory stress subscale.

Published in the Danish journal Stress, the trial compared 400 milligrams, 600 milligrams and 800 milligrams of PAS on groups of 20 people each. The researchers not only discovered that PAS has some pretty remarkable effects on the human psyche, but they uncovered that it is dose-dependent.

The 400 milligram dosage was most effective at blunting serum ACTH and cortisol levels than the larger doses.

This study suggests that specific properties in soy lecithin may have a selective stress-dampening effect and may even be used in the natural treatment of stress-related disorders.

5. May improve cognitive function

A three-month, double-blind, placebo-controlled study published in Advances in Therapy evaluated the positive effects of a supplement containing a blend of 300 milligrams of phosphatidylserine and 240 milligrams of phosphatidic acid that was produced from soy lecithin.

The supplement or placebo was given to non-depressive elderly patients with memory problems three times a day for three months. In a separate investigation, the supplement was given to patients with Alzheimer’s disease to measure its effect on their daily functioning, mental health, emotional state and self-reported general condition.

Researchers found that by the end of the treatment period, the supplement blend made from properties found in soy lecithin significantly improved memory and prevented the “winter blues” in elderly patients compared to those receiving the placebo.

Among the Alzheimer’s disease patients, the supplement group had a 3.8 percent deterioration and 90.6 percent stability in daily functioning compared to 17.9 percent and 79.5 percent under the placebo. Plus, 49 percent of those in the treatment group reported an improved general condition compared to 26.3 percent of those receiving the placebo.

These findings suggest that soy lecithin-derived phosphatidylserine and phosphatidic acid may have a positive influence on memory, cognition and mood among the elderly and those suffering from cognitive conditions.

6. May help relieve menopause symptoms

Research suggests that soy lecithin supplements may help improve menopause symptoms by improving vigor and blood pressure levels in menopausal women. A 2018 randomized, double-blind, placebo-controlled study including 96 women between the ages of 40 to 60 sought to investigate whether or not soy lecithin supplements could help to relieve symptoms of fatigue.

The participants were randomized to receive active tablets containing high-dose (1,200 milligrams per day) or low-dose (600 milligrams per day) soy lecithin or a placebo for an eight-week period.

Researchers found that the improvements in fatigue symptoms, diastolic blood pressure and cardio-ankle vascular index (to measure arterial stiffness) were greater in the high-dose group compared with the placebo group.

Risks and Side Effects

It appears that soy lecithin only contains trace levels of soy proteins. For this reason, researchers believe that soy lecithin will not provoke allergic reactions in the majority of soy-allergic consumers because it does not contain sufficient soy protein residues.

Do use caution when eating any product containing soy, though. People with more sensitive soybean allergies still may react negatively to soy lecithin ingestion and will have to be more conscious of packaged foods containing this ingredient.

When determining soy lecithin side effects and safety, it’s important to consider the extraction process that’s required to get the emulsifier from soybeans. Hexane, a neurotoxin with many side effects, is a solvent used to extract the lecithin from soybeans. While most of it gets removed during the multi-step process, small amounts may remain the final product.

While the European Union limits hexane residues in soy ingredients to 10 parts per million (ppm), the FDA in the U.S. doesn’t make manufacturers test for it. To be safe, purchase organic soy lecithin with the USDA Organic seal that ensures the soybeans were not processed with hexane.

Another potential issue with soy lecithin is that unless it’s labeled as “organic soy lecithin,” it probably comes from genetically modified soybeans.

Final Thoughts

• Lecithin is a generic term to designate a variety of naturally occurring fatty compounds found in animal and plant tissues. Soy lecithin, in particular, is extracted from soybeans and often used as an emulsifier.
• Soy lecithin is composed of choline, fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid and triglycerides. It contains very little soy protein, so it’s generally considered safe for people with soy allergies.
• Soy lecithin also has multiple potential health benefits, including its ability to improve cholesterol, help the body deal with mental and physical stress, improve cognitive function and relieve menopause symptoms.
• Because of potential hexane residue in the final product, look for organic options whenever possible.

The post Soy Lecithin Benefits for Cellular Function & Lowering Cholesterol appeared first on Dr. Axe.

With research revealing potential dangers of hormone replacement therapy (HRT) in treating hormonal issues, health-conscious women are looking elsewhere for safer, natural treatments for problems like menopause symptoms. One option is black cohosh, a herbal remedy that studies indicate can relieve symptoms of menopause, as well as other hormonal problems too.

Black cohosh, which gets its name from the plant’s black roots, is a member of the buttercup family and native to parts of North America. The roots and rhizomes of this plant have been used as a folk medicine for centuries to treat pain, anxiety, inflammation, malaria, rheumatism, uterine issues and many other disorders.

What Is Black Cohosh?

The black cohosh plant, also known scientifically as Actaea racemosa (or Cimicifuga racemosa) is a member of the plant family called Ranunculaceae.

This herb goes by several different nicknames, including “black bugbane,” “black snakeroot” and “fairy candle.” Although it has many applications, it’s most often used to manage symptoms associated with menopause.

The underground parts of the plant, the roots and rhizomes, are the sections used for medicinal purposes. They are made up of glycosides (sugar compounds), isoferulic acids (anti-inflammatory substances) and (possibly) phytoestrogens (plant-based estrogens), as well as other active substances.

The specific preparation of black cohosh supplements affects which symptoms they are capable of treating. One such manufacturer, Remifemin, is one of the most researched compounds in the reduction of hot flashes caused by menopause.

What does black cohosh do for your body? Does black cohosh increase estrogen?

Whether it can increase estrogen levels is debatable, as studies have come to mixed conclusions. Some research suggests this herb may have estrogenic activity, but other studies have shown that it appears not to.

The mechanisms by which this herb works are still somewhat unknown. There are several hypotheses about its effects, including that it acts as a selective estrogen receptor modulator, affects serotonergic pathways, and acts as an antioxidant and impacts inflammatory pathways.

Benefits

1. May help reduce menopause symptoms, including hot flashes

A great number of studies have focused on use of black cohosh for managing menopause symptoms, especially hot flashes, and working as a menopause supplement.

While some research is inconclusive, this is generally due to the fact that many studies have rated symptoms on a scale, rather comparing it to a placebo. In addition, the specific compounds and dosages of the supplement have been inconsistent in many studies.

While findings have been mixed, many feel there is little doubt that black cohosh is a natural remedy for menopause relief. Certain systematic reviews and studies have found that taking it regularly typically reduces the number and severity of negative symptoms that often overwhelm women with hormone problems.

Menopausal women aren’t the only ones who suffer from issues like hot flashes. Breast cancer survivors who have completed treatment have shown a decrease in symptoms like sweating when using black cohosh.

Another study is examining the management of flashes in men who have had treatment for prostate cancer.

Other herbs used for menopause relief include dong quai, red clover and chasteberry.

2. Can reduce sleep disturbances

One factor that worsens other symptoms of menopause is the sleep disturbance that often accompanies this transition. Sleep is vital to balancing hormones naturally, as lack of sleep or insomnia disturbs hormone production and management, even in normal periods of life.

A medical trial for postmenopausal women with sleep complaints found that supplementing their diet with black cohosh effectively improved sleep. Avoiding sleep deprivation may lead to many other benefits, such as help with weight loss, mood stabilization, increased energy levels and more.

3. Shows promise for treatment of diabetes

An animal study showed positive impact of black cohosh extract on type II diabetes. While this was a pilot study, the results indicated that the extract called Ze 450 may help reduce body weight and improve the processing of insulin within the body of a diabetic patient after showing promise in vitro and in vivo in a mice model.

4. May help manage PCOS

Maybe related to its effects in potentially treating diabetes, black cohosh has also been studied regarding polycystic ovary syndrome.  Initial results suggest this herb has a positive impact on the disorder and could match the treatment of pharmaceutical agents it has been tested against.

5. Can provide a safe alternative to HRT

Hormone replacement therapy may potentially be a dangerous option for menopause relief, possibly by increasing the risk for development of breast cancer in women when used for over 10 years. This is why many women and practitioners like the idea of an alternative options.

A 2022 review noted, “Although the effectiveness of [black cohosh] extract is comparatively lesser than that of the well-established commercially available HRT, it is a safer and hormone-free remedy for postmenopausal syndrome.”

There are several safe, natural remedies for menopause relief, and black cohosh is considered an important item on that list.

6. May reduce bone loss/osteoporosis

Most plants, including black cohosh, contain organic compounds with biological activity. In the tissues and organs of Actaea racemosa, there is evidence of phytoestrogens (plant-derived estrogens).

In addition, some of the biological molecules within the plant have been shown to reduce bone loss caused by osteoporosis. One particular molecular compound (deemed ACCX) has presented an encouraging lead in a new class of treatment for osteoporosis.

This bone-supporting effect has been seen in animal models.

7. Can help treat uterine fibroids

Uterine fibroids are benign growths of the uterus, often appearing during years where a woman’s fertility is at its peak. In countries outside of the United States, these are often treated with a synthetic steroid drug called tibolone.

Inside the U.S., various other hormone-based drugs are commonly used.

A 2014 study compared the use of tibolone to black cohosh to treat these fibroids and found that the extract of Actaea racemosa tested was actually more appropriate than the synthetic alternative to treat uterine fibroids.

By treating fibroids, this herb may also help reduce PMS symptoms, such as menstrual cramps, as well as heavy, painful periods.

8. May reduce anxiety

One historic use of this herb was treatment of anxiety and depression. While it has long been considered nothing more than a false remedy, recent research has proposed that it may have a significant impact on anxiety symptoms.

Animal studies have demonstrated that one cycloartane glycoside compound in Actaea racemosa seems to have sedative, anti-anxiety effects in rats due to its impact on GABA (gamma-aminobutyric acid) receptors.

Meanwhile, a human study conducted on menopausal women concluded that “St. John’s wort and black cohosh appear to be the most useful in alleviating mood and anxiety changes during menopause.”

There’s also some belief that black cohosh may help slow the spread of breast cancer, benefit mental health and possibly support weight loss, but there isn’t strong evidence to confirm these potential benefits.

How to Use

The spread of black cohosh across Europe took place after Native American Indians introduced the herb to European colonists. It became a common treatment for women’s health issues in Europe in the mid-20th century.

Traditional Chinese Medicine also shows records of the use of black cohosh to serve as an anti-inflammatory and painkiller.

One of its nicknames, “Bugbane,” was coined because of its use as an insect repellent, though it’s no longer used for that purpose.

Another, “snakeroot,” was derived from the habit of frontiersmen using it to treat rattlesnake bites. Its efficacy against snake bites has never been tested by modern researchers, but it’s an interesting theory.

Be careful not to confuse black cohosh with its sister plants, blue cohosh and white cohosh. These plants are similar in structure but don’t have the same effects and may be dangerous to ingest.

Black cohosh isn’t found in any food products. Therefore, to supplement your diet with it, you’ll need to take an herbal supplement — whether in pill, extract or tea form.

It’s important to buy herbal preparations from reputable sources that ensure their products are pure, as consuming tainted ingredients and additives may possibly lead to side effects.

In addition to supplements in capsules and tablets, you can find black cohosh in liquid tincture and extract form, which can be mixed with water. Black cohosh is often combined with other herbs, such as vitex or dong quai, for maximum benefits.

The dried roots of this herb can also be used to make black cohosh tea.

How much should you take?

• Proper dosages have been debated for some years, but a general recommendation is to take between 40 and 80 milligrams per day of a standardized extract. This is typical dosage used to relieve menopause-related symptoms.
• How much black cohosh should you take for hot flashes? In extract form, start with a dosage between 20 and 40 milligrams, taken twice daily, and increase if needed.
• The most common brand of preparation, Remifemin, contains 20 milligrams per tablet, which means you may need to take several tablets per day.
• If using a tincture, take the amount that equals 2 to 4 ml. This amount can be taken 1 to 3 times per day, mixed in water or tea.
• Herbal teas are not always as effective in relieving menopausal symptoms as standardized extracts. However if you prefer to drink black cohosh tea, you can make your own by steeping 20 grams of dried root in 34 ounces of water. Bring to a boil, and then simmer 20 to 30 minutes until the liquid is reduced.

How long can you take black cohosh?

Organizations including the American College of Obstetrics and Gynecology recommend taking black cohosh for six months or less. It’s suggested to inform your doctor if you plan to take this supplement for more than six months consecutively.

Keep in mind that it may take several weeks for you to notice improvements in symptoms once you start supplementing. It’s typical for maximum effects to occur within eight weeks of use.

Risks and Side Effects

What are the side effects of black cohosh? A few side effects may exist, though they seem to be relatively uncommon, according to most research.

Some people taking this herb have complained of stomach discomfort, headaches, seizures, diarrhea, nausea and vomiting, constipation, low blood pressure, and weight problems. Many of these complaints may be due to misidentification of black cohosh in the wild by certain manufacturers.

One potential side effect that has been consistently linked to black cohosh consumption is a negative effect on the liver. While there is still no concrete evidence that this herb leads to liver toxicity, you should consult your primary care physician about consuming this supplement along with other medications or supplements that may be linked to liver damage — or if you already suffer from liver disease.

If you develop symptoms of liver illness while taking black cohosh (e.g., abdominal pain, dark urine or jaundice), discontinue use immediately, and contact your doctor.

There’s some concern that this herb may be dangerous for women going through treatment for breast or uterine cancer due to its estrogen-mimicking effects. Therefore women who have had these types of cancers or endometriosis should avoid using this herb unless working with a doctor.

Until further research can be completed, you should also not take black cohosh while you are pregnant or nursing, as the effects on fetuses and newborns have not been determined.

This herb has been reported in some instances to have certain drug interactions, including with birth control pills, hormone replacement therapy, sedatives and blood pressure medicines. It’s a good idea to discuss use of herbs with your doctor if you’re taking medications regularly.

Final Thoughts

• Black cohosh (Actaea racemosa or Cimicifuga racemosa) is an herb that’s used to make tablets, extracts and teas. It’s most commonly taken to manage menopause symptoms, pain, anxiety and trouble sleeping.
• Most research has focused on using this herb for treatment of menopausal symptoms like hot flashes and insomnia. Overall, study results have been mixed, but there’s evidence suggesting it can provide relief with minimal side effects.
• A typical black cohosh dosage is between 40 and 80 milligrams per day in extract form.
• Side effects are uncommon but may include digestive issues, headaches, low blood pressure and potentially liver problems. It shouldn’t be taken while pregnant or breastfeeding or by women with a history of breast or uterine cancer or endometriosis.

The post Black Cohosh: Herbal Relief for Menopause, Pain & Anxiety appeared first on Dr. Axe.

By now, most people are well-aware that foods rich in dietary fiber and probiotic foods offer a long list of benefits and are essential to overall health. Nonetheless, prebiotics are still largely underappreciated and often lacking in the typical American diet.

Unfortunately, this can result in serious issues like indigestion, inflammation, impaired immunity, weight gain and possibly even an increased risk for many chronic conditions.

Are prebiotics better than probiotics? Ideally you should get both.

While probiotic foods play a key role in gut health and overall well-being, prebiotics help “feed” the probiotics to bump up the health benefits even more.

As explained more below, prebiotics and probiotics together amplify the incredible health-promoting properties of these powerful ingredients.

What Are Prebiotics?

By definition, prebiotics are non-digestible fiber compounds that are degraded by gut microbiota.

What do prebiotics do? Just like other high-fiber foods, prebiotic compounds pass through the upper part of the gastrointestinal tract and remain undigested because the human body can’t fully break them down.

Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora.

Today, when researchers refer to “fiber,” they’re speaking about not just one substance, but a whole group of different chemical compounds found in foods. Prebiotics are best known as types of dietary fibers called fructooligosaccharides, inulin and galactooligosaccharides.

Originally, prebiotics weren’t classified as prebiotic fiber compounds, but recent research has shown us that these compounds behave the same way as other forms of fiber. Today, prebiotic carbohydrates that have been evaluated in humans largely consist of fructans and galactans, both of which are fermented by anaerobic bacteria in the large intestine.

Certain foods function as natural prebiotics. Some examples of foods high in prebiotics include chicory root, dandelion greens, leeks and garlic.

What are the benefits of prebiotics? Upping your intake of prebiotics has been linked in studies to a long list of powerful benefits, including lower risk for cardiovascular disease, better gut health, lower stress response, better hormonal balance, higher immune function, lower risk for weight gain and lower inflammation.

Prebiotics vs. Probiotics vs. Postbiotics

What is the difference between prebiotics and probiotics? While prebiotics are substances that are fermented by the beneficial bacteria in the gut and used as a source of fuel to help enhance gut flora health, probiotics are defined as live microorganisms that can confer health benefits to the host, ranging from improved immunity to better brain function.

Postbiotics, meanwhile, are the byproducts of bacterial fermentation in the colon.

To break down all the scientific jargon and put it simply: Prebiotics “feed” the probiotics, or beneficial bacteria in your gut, and end up producing a byproduct called postbiotics.

When it comes to supplementing, which is best: probiotics or prebiotics? All three boast an extensive array of health benefits and work together to boost both digestive and overall health.

One is not necessarily “best,” since they work together to optimize things like nutrient absorption, appetite control, immune function, etc., and they’re often combined in synbiotics supplements.

Benefits

1. Work with probiotics to improve overall health

As prebiotics make their way through the stomach without being broken down by either gastric acids or digestive enzymes, they bring about positive changes in the digestive tract and organs. Essentially, prebiotic compounds become nutrient sources, or “fuel,” for the beneficial bacteria housed within your gut.

Prebiotics work together with probiotics (selectively fermented ingredients that produce gut-friendly bacteria) to allow specific changes to take place, both in the composition and activity of the gastrointestinal system. They play a fundamental role in preserving health by maintaining balance and diversity of intestinal bacteria, especially by increasing the presence of “good bacteria,” such as Lactobacilli and Bifidobacteria.

Because the health of the gut is closely tied to many other bodily functions, prebiotics and probiotics together are important for battling inflammation and lowering overall disease risk.

2. Better gut health and improved digestion

Prebiotics work to stimulate the growth of beneficial bacteria that colonize our gut microflora. Since they act like food for probiotics, prebiotic compounds help balance harmful bacteria and toxins living in the digestive tract.

This has numerous health implications, including improving digestion. Research shows that higher intakes of prebiotics foods can increase numerous probiotic microorganisms, including Lactobacillus rhamnosus GG, L. reuteri, bifidobacteria, and certain strains of L. casei or the L. acidophilus group.

The beneficial bacteria in your gut uses the indigestible fiber content from the foods that you eat as a source for their own survival. As your gut bacteria metabolize otherwise non-digestible fibers from foods, they produce short-chain fatty acids, which are compounds that boast a wide range of benefits.

One of these beneficial fatty acids is called butyric acid, which improves the health of the intestinal lining. Studies suggest that short-chain fatty acids also help regulate electrolyte levels in the body to promote proper digestion, support regularity, and relieve digestive issues like diarrhea and constipation.

Changes in the gut microbiota composition are classically considered as one of the many factors involved in the development of either inflammatory bowel disease or irritable bowel syndrome.

A 2012 report published in the Journal of Nutrition reported that prebiotics, along with probiotics, can help treat many digestive problems, including diarrhea (especially after taking antibiotics), certain intestinal infections and chronic disorders, like Crohn’s disease and ulcerative colitis, symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease and leaky gut.

3. Enhanced immune function

Many human studies have demonstrated that consuming prebiotic foods can result in significant changes in the composition of the gut microbiome that help improve immunity. This “prebiotic effect” has been associated with improvements in biomarkers and activities of the immune system, including reduced levels of certain cancer-promoting enzymes and bacterial metabolites in the gut.

According to a report in the British Journal of Nutrition, prebiotics can help improve stool frequency and consistency, reduce the risk of gastroenteritis and infections, enhance overall health, and decrease the incidence allergy symptoms.

Prebiotics and probiotics also help boost immunity by improving nutrient absorption and lowering the pH in the gut to block the growth of potential pathogens and harmful bacteria.

Prebiotics may help enhance immunity by providing fuel for your gut bacteria. This could be beneficial in the treatment of a wide range of conditions, including viral infections, allergies, eczema and intestinal disorders.

Plus, some studies have even reported a reduction in the incidence of tumors and cancer cells after eating foods high in prebiotics.

4. Lower inflammation

Prebiotics can help lower inflammation, which is believed to be one of the root causes of many chronic diseases, including our nation’s No. 1 killer: heart disease. In fact, people consuming more prebiotics and fiber tend to have healthier cholesterol levels and lower risk markers for cardiovascular diseases.

Inflammation is also thought to contribute to many other chronic conditions as well, including diabetes, cancer and even obesity. Interestingly enough, it’s believed that prebiotics and probiotics contribute to improvements in metabolic processes that are tied to both obesity and type 2 diabetes.

Research also shows that a healthier gut environment can turn off autoimmune reactions, help the body metabolize nutrients more efficiently, and modulate immune functions that control how and where the body stores fats (including in the arteries).

5. Reduced risk of heart disease

There’s evidence that consuming foods high in prebiotics can reduce glycation, which increases free radicals, triggers inflammation and lowers insulin resistance, all of which can contribute to heart disease.

Prebiotics have cholesterol-lowering properties, which can aid in the prevention of heart disease as well as autoimmune disorders like arthritis. They can also balance the body’s electrolyte and mineral levels, including potassium and sodium, which are responsible for controlling blood pressure.

6. Aid in weight loss

Do prebiotics help with weight loss? Data from both human and animal studies suggest there’s a connection between taking prebiotics and weight loss.

Research notes there are beneficial effects of particular prebiotics on energy homeostasis and potentially increased weight loss.

Higher intakes of all types of fiber are, in fact, linked to lower body weight and protection against obesity.

An animal study published in the British Journal of Nutrition found that prebiotic foods promote a feeling of fullness, prevent obesity and spur weight loss. Their effects on hormone levels are related to appetite regulation, with results showing that animals given prebiotics produce less ghrelin, which is the the hormone responsible for stimulating hunger.

7. Protect bone health

A study published in the Journal of Nutrition found that prebiotics enhance the absorption of minerals in the body, including magnesium, possibly iron and calcium. All of these are crucial for retaining strong bone bones and preventing fractures or osteoporosis.

In one study, just eight grams of prebiotics a day was shown to have a big effect on the uptake of calcium in the body that led to an increase in bone density.

8. Regulate hormone levels and mood

Research regarding the “gut-brain connection” is still in its infancy, but it’s becoming clear that mood-related disorders like anxiety or depression are closely linked to gut health. Research suggests that your mood and hormonal balance are affected by a combination of factors that most definitely includes the state of the bacterial inhabitants living inside of your body.

Your gut helps absorb and metabolize nutrients from the foods you eat that ultimately are used to support neurotransmitter functions that create the hormones (like serotonin) that control your mood and help relieve stress.

The final straw in triggering a mood-related disorder might be a series of misfiring neurotransmitters in parts of the brain that control fear and other emotions. These transmissions partly depend on the health of the human microbiome, so when the balance of gut bacteria isn’t working right, other biological pathways, including hormonal, immunological or neuronal, won’t work right either.

Recent studies have demonstrated that prebiotics have significant neurobiological effects in the human brain, including lowering cortisol levels and the body’s stress response.

For example, a 2015 study published in Psychopharmacology explored the effects of two prebiotics on the secretion of the stress hormone cortisol and emotional processing in healthy adult volunteers. After volunteers received one of two prebiotics or a placebo daily for three weeks, the group receiving prebiotics showed positive changes in levels of cortisol, suggesting that it may be beneficial in the treatment of stress-related disorders.

Prebiotic Foods

What foods are prebiotics? While probiotics are typically found in cultured and fermented foods like yogurt, kefir, kimchi and kombucha, prebiotics are typically found in certain vegetables (especially when eaten raw), whole grains and sources of resistant starch, such as under-ripe bananas.

A few of the best prebiotic foods that you can add to your diet include acacia gum, raw chicory root, raw Jerusalem artichoke, raw garlic, raw leeks, raw or cooked onions, raw jicama, raw asparagus, quinoa, under-ripe bananas, and yacon syrup.

Some other sources include apples with skin and foods that contain isolated carbohydrates (oligosaccharides such as galactooligosaccharides and transgalactooligosaccharides), such as raw honey, wheat dextrin, psyllium husk, whole-grain wheat, barley, oatmeal and whole-grain corn.

Here are some of the top prebiotic foods:

• chicory root
• dandelion greens
• Jerusalem artichoke
• garlic
• onions
• leeks
• asparagus
• bananas
• barley
• oats/oatmeal
• apples
• konjac root/glucomannan
• cocoa
• burdock root
• flaxseeds
• yacon root
• jicama root
• wheat bran
• seaweed
• avocado
• gum arabic/acacia fiber
• quinoa
• wheat dextrin
• psyllium husk
• whole-grain wheat
• whole-grain corn

Supplements and Dosage Recommendations

Some prebiotics are added to some foods artificially and can often be found as dietary supplements.

The best prebiotics come from whole food sources and foods containing prebiotics, like raw chicory root or onions. Not only do these foods supply a concentrated amount of prebiotics, but they are also rich in other important vitamins, minerals and antioxidants that can help optimize your health.

Focus on eating plenty of fiber-rich foods, aiming to get 25 to 30 (or more) grams of fiber each day from a variety of whole foods.

That said, if you’re unable to meet your needs through food alone, you may want to consider prebiotics and probiotics supplements. Look for a supplement that contains real prebiotics instead of compounds with prebiotic-like effects, and be sure to buy from a reputable retailer with high-quality standards as well.

Additionally, it’s important to stick to the recommended dosage to avoid adverse symptoms and gastrointestinal problems. You may also want to start with a low dose and gradually increase your intake to assess your tolerance and minimize the risk of side effects.

Prebiotics and probiotics can be taken at the same time, or use a supplement that combines both (along with postbiotics). Ideally, take them daily around at the same time each day in order to establish a consistent routine.

How long do prebiotics take to work? This really depends on the individual.

Like other dietary changes, you may notice some benefits within several days or need to be consistent for several weeks before experiencing changes like improved digestion.

Risks, Side Effects and Interactions

Are prebiotics safe? Yes, but because prebiotics are fermented in the gut, increasing your intake of prebiotics too quickly may lead to some side effects.

Possible prebiotic side effects can include abdominal pain, gas, bloating and diarrhea.

Starting with a small amount and increasing gradually is the best way to assess your tolerance and sidestep negative symptoms. If you have IBS, SIBO (small intestinal bacterial overgrowth) or FODMAPs intolerance, then be careful about consuming lots of prebiotics, since this may trigger symptoms.

Additionally, be sure to increase your water intake as well. Fiber-rich foods like prebiotics can absorb water in the colon, which can slow down digestion and cause adverse side effects like dehydration.

Staying well-hydrated while eating plenty of prebiotics can help prevent constipation and promote regularity to keep your digestive tract running smoothly.

Are prebiotics for kids safe? Generally speaking, prebiotics and probiotics are safe for kids, unless your child has a compromised immune system, cancer or is a premature infant.

Some experts believe that for children it’s generally better to get probiotics and prebiotics through foods instead of supplements.

If you’re unsure of whether your child can tolerate these types of supplements, when in doubt talk to your family’s pediatrician.

Final Thoughts

• What are prebiotics? They’re non-digestible fiber compounds that pass through the upper part of the gastrointestinal tract and end up in the colon, where they’re fermented by the gut microflora
• Benefits of prebiotics include better gut health and improved digestion, enhanced immune function, lower inflammation, reduced risk of heart disease, aiding in weight loss, protecting bone health, and regulating hormone levels and mood.
• Foods with prebiotics include many fruits, vegetables and whole grains, such as under-ripe bananas, raw garlic, onions and acacia gum. They can be found in supplement form as well.

The post Prebiotics: Benefits for the Gut, Plus How They Work with Probiotics appeared first on Dr. Axe.

Do you eat enough high-fiber foods? If not, you may want to consider a daily fiber supplement.

Many people turn to fiber supplements for constipation. There are also hopes that if you take fiber supplements, weight loss may result.

Does fiber help you lose belly fat? Yes, studies indicate that fiber, especially soluble fiber, may to help reduce belly fat.

So how much fiber per day are you even suppose to eat? According to the Academy of Nutrition and Dietetics, the recommended daily amount of fiber is about 14 grams for every 1,000 calories — or about 25 grams for women and 38 grams for men.

In the U.S., a 2022 study showed that the mean dietary fiber intake is 17 grams per day with only 5 percent of the population meeting adequate intake levels. That means 95 percent of Americans do not get enough fiber.

Of course, the best way to obtain fiber is to consume it through a healthy fiber diet, particularly rich in vegetables, fruits, beans and nuts. However, many people struggle with meeting daily fiber goals.

This is when a natural fiber supplement may be a healthy addition to your daily routine.

What is the best fiber supplement? That answer varies depending upon whom you ask, but there are definitely some options that are better than others — and a natural fiber supplement free of harmful ingredients is definitely a smarter choice.

Types of Fiber Supplements

Fiber supplements come in many shapes and sizes. You can opt for an insoluble fiber supplement or soluble fiber supplement.

What’s the difference? Insoluble fiber increases stool bulk, while also helping balance intestinal pH levels.

This variety of fiber promotes regular bowel movements and helps ward off constipation. Insoluble fiber does not dissolve in water and does not ferment with bacteria in the colon.

Soluble fiber, on the other hand, does dissolve in water, and it forms a gel-like material that can help lower blood cholesterol and glucose levels.

You may be wondering about some mainstream or conventional fiber supplements. For example, is Benefiber or Metamucil better?

The Metamucil fiber supplement contains psyllium husk (a natural fiber source), but it also contains questionable ingredients, such as artificial orange flavor, yellow 6 and aspartame. Yellow 6 is a food dye that contains benzidine, a human and animal carcinogen permitted in low, presumably safe levels in food dyes.

The main ingredient in Benefiber® is wheat dextrin, a natural soluble fiber. In addition to wheat dextrin, Benefiber orange also contains citric acid, natural orange flavor, potassium citrate, aspartame, gum acacia, acesulfame potassium, maltodextrin, lactose (milk), triglycerides, sucrose acetate isobutyrate (adds a trivial amount of sugar), modified cornstarch, Yellow 6 and Red 40.

You can choose a fiber powder supplement, which is taken with a liquid like water. This powdered variety can also be added to things like oatmeal, yogurt, applesauce or homemade muffins.

Fiber supplement pills or chewable tablets are other options that can be convenient, especially if you’re looking to take them on the go or while traveling.

Fiber supplements generally contain “functional fiber.” Functional fiber can be naturally sourced, or it can be created in a lab.

Natural fiber sources that are used include lignin (a compound found in plant cells), cellulose (a sugar found in plant cells), pectin (a sugar found in fruits and berries) and psyllium husk (supplemental fiber shown to help lower LDL “bad” cholesterol). Examples of manufactured fibers include polydextrose, polyols (also called sugar alcohols) and maltodextrins.

Natural fiber supplement options like pectin, psyllium husk and inulin make for the best fiber supplements, and one of the absolute best combinations of fiber may be konjac root and acacia fiber. Here’s why:

• Konjac root: Konjac root, also known as glucomannan, is a soluble fiber source from the root of the konjac plant. It absorbs water and forms a gel-like substance that promotes healthy digestion, and it’s been found to help support heart health, healthy blood sugar levels, detoxification and satiety.
• Acacia fiber: Acacia fiber — also known as gum arabic, acacia gum, gum acacia and acacia powder — comes from the sap of the African acacia tree. This form fiber is acts as a prebiotic in the body, meaning it promotes the production of gut-healthy probiotics to improve digestive health.

Health Benefits

The benefits of a high-fiber diet include:

• Healthy bowel movements and reduced likelihood of constipation or diarrhea.
• Decreased risk of hemorrhoids, small pouches in the colon (diverticular disease) and colorectal cancer.
• Lower cholesterol levels, specifically from soluble fiber.
• Potentially reduced blood pressure and inflammation.
• Blood sugar control by slowing the absorption of sugar. Insoluble fiber may also reduce the risk of developing type 2 diabetes.
• Helps healthy weight goals since fiber makes you feel more full which then makes you more likely to eat less and stay satisfied longer.
• Generally shown to extended the length of life by reducing the risk of death due to heart disease and all cancers.

How to Choose the Best Fiber Supplement for You

What is the best fiber supplement to take?

The best fiber supplement depends upon your particular health goals and health concerns.

What is the best fiber supplement for weight loss?

Glucomannan, also known as konjac fiber, may be the best choice for weight loss, according to some research, but studies to date have been mixed.

What is the best fiber supplement for constipation?

Both soluble and insoluble fiber supplements can improve constipation. Psyllium husk powder is a soluble fiber and prebiotic so that’s one option, and acacia fiber is another prebiotic that works well.

Another option is an insoluble fiber like ground flaxseeds.

What is the best fiber supplement for diarrhea?

If you’re struggling with a case of diarrhea, soluble fiber supplements are usually most helpful since they absorb water and increase stool mass.

What is the best fiber supplement for IBS?

Opt for a fiber supplement with insoluble fiber. According to a scientific article published in the International Journal of Molecular Medicine, “Fiber supplementation, particularly psyllium, is both safe and effective in improving IBS symptoms globally.”

What is the best fiber supplement for diverticulosis?

Psyllium is again often recommended for patients with diverticulosis.

What is the best keto fiber supplement?

Of course, the best fiber supplement for keto dieters has to be a sugar-free, low-carb fiber supplement. Some options include acacia fiber, ground flaxseed or a psyllium fiber supplement.

Dosage Recommendations

Read product labels carefully, and do not exceed recommended daily doses of a dietary fiber supplement unless directed otherwise by your health care provider. Daily fiber dosages are typically based on age.

If you are unsure about your ideal daily fiber dosage, talk to your doctor for more information or if you have any questions.

When starting a fiber supplement, start slowly by adding between two and three grams more fiber each day to allow your body time to adjust. Take supplements with a large glass of water, and make sure you stay hydrated throughout the day.

When should you take a fiber supplement?

Fiber supplements can decrease the absorption of other medications so it’s typically advised that you take fiber supplements at least two hours apart from when you take other medications. If taking fiber for weight loss, it’s commonly recommended to take it before meals.

Safety, Risks and Side Effects

Is too much fiber bad? It is possible to take in too much fiber via your diet and/or supplements.

Fiber supplement side effects (also signs of too much fiber in general) can include bloating, gas, constipation, cramping and/or diarrhea.

It’s also possible to experience a decrease in appetite or early satiety. Symptoms like bloating and gas can occur with the introduction of a fiber increase and then get better with time.

Other negative effects of excess fiber intake, especially over 70 grams per day, can include reduced absorption of key micronutrients like calcium, magnesium, zinc and iron. It’s also rare yet possible to experience an intestinal blockage if too much fiber is consumed with not enough fluids.

If you have diabetes, it’s important to know that fiber supplements can decrease blood sugar levels, which may require an adjustment in your insulin or other medications.

Check with your pediatrician before using a fiber supplement for kids. Also check with your health care provider before using fiber supplements if you are pregnant, nursing, have a medical condition (especially intestinal problems, such as a history of a bowel blockage or Crohn’s disease) and/or are currently taking medication.

The post How to Choose the Best Fiber Supplement for Constipation, Weight Loss & More appeared first on Dr. Axe.

There’s no doubt that omega-3 fatty acids are absolutely essential to health. They play a role in nearly every aspect of health, with omega-3 benefits ranging from reduced inflammation to decreased bone loss, better brain function and beyond. Fish oil, cod liver oil, and fatty fish varieties like salmon, mackerel and tuna top the list of omega-3 fatty acid sources.

However, there are fewer vegan omega-3 sources to help meet your needs when following a plant-based diet, and even less omega-3 supplements are vegan.

Fortunately, there are plenty of ways to get a good amount of all three forms of omega-3 fatty acids into a plant-based diet, including docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA).

So how do vegans get omega-3? Do vegans need omega-3 supplements? And what vegan foods contain omega-3?

Let’s take a closer look.

Top Foods

1. Brussels sprouts

Brussels sprouts are undoubtedly one of the best omega-3 foods for a vegan diet. Not only does one cup of Brussels sprouts pack in over 87 milligrams of ALA, but it also contains other important nutrients, such as fiber, vitamin C and vitamin K.

Cooked Brussels sprouts are even higher in omega-3 fatty acids, with 270 milligrams of ALA crammed into each cup. Best of all, they’re easy to enjoy and can be stir-fried, roasted or baked as a nutritious and delicious side dish to a well-rounded meal.

2. Algal oil

Derived from algae and available in convenient supplement form, algal oil is one of very few vegan omega-3 DHA and EPA sources in the diet. Although the exact amounts can vary, algal oil supplements typically contain between 400–500 milligrams of combined EPA and DHA, delivering a good chunk of the omega-3 fatty acids you need for the entire day.

One study published in the Journal of the American Dietetic Association also showed that algal oil is comparable to cooked salmon in terms of tolerance and absorption, making it a great alternative to fish oil.

3. Walnuts

Walnuts are one of the best vegan sources of omega-3 fatty acids as well as other healthy fats, including both poly- and monounsaturated fats. A single serving can meet and exceed your daily omega-3 fatty acid needs, providing a whopping 2,542 milligrams of ALA per ounce.

Try upping your intake by sprinkling walnuts over yogurt, mixing them into homemade granola or enjoying a handful as is for a heart-healthy snack.

4. Chia seeds

This nutritious vegan omega-3 source is as healthy as it is delicious. Just one ounce of chia seeds contains 4,915 milligrams of ALA, which is three times the daily recommended amount for men and four times the requirement for women.

Chia seeds are also super convenient and can be easily incorporated into any diet by simply adding a scoop to yogurt, smoothies or puddings. You can even combine chia seeds with water and mix for an effective vegan egg substitute as well.

5. Perilla 0il

Perilla oil is a condiment commonly used in Korean cuisines that is made by extracting the oil from perilla seeds. It’s a great source of omega-3 fatty acids, and it’s estimated that each tablespoon contains nearly 9,000 milligrams of ALA.

According to one study out of Tokyo, swapping soybean oil for perilla oil was able to double levels of ALA in the blood, plus increase levels of EPA and DHA in the long run as well. Mix perilla oil into your favorite salad dressings, or add it to cooked vegetable dishes to effortlessly bump up your omega-3 fatty acid intake.

6. Flaxseed

Flaxseed is often considered the best vegan omega-3 food, thanks to both its stellar nutritional profile and versatility. In fact, just one tablespoon of cooked, ground flaxseed provides nearly 1,600 milligrams of ALA.

With its slightly nutty, earthy taste, flaxseed makes a great addition to cereal, oatmeal, smoothies and more. It also works well in baked goods and can be mixed with water for an easy egg substitute.

7. Spirulina

Spirulina is a vegan omega-3 algae that has long been revered for its health-promoting properties. This form of seaweed is rich in many essential nutrients but is an especially good source of omega-3 fatty acids, with about 230 milligrams per ounce.

Not only that, but each serving of spirulina also contains a hearty chunk of protein, riboflavin, iron, copper and thiamine as well. Most commonly available in dried powder form, this incredible ingredient works best mixed into green smoothies alongside other superfoods.

8. Hemp seeds

Hemp seeds are loaded with vegan omega-3 fatty acids, with approximately 6,000 milligrams of ALA crammed into each one-ounce serving. Available in whole, ground or seed oil varieties, there are plenty of ways to add hemp seed to your daily diet.

To get started, try adding hemp seed to smoothies and shakes, mixing it into granola bars and desserts, or sprinkling it over oatmeal for a power-packed breakfast.

Benefits

There are plenty of reasons to make sure you squeeze a few servings of omega-3 vegan foods in your diet each day. Here are a few of the top benefits associated with vegan omega-3:

1. Improves heart health

Some research suggests that omega-3 fatty acids can decrease several risk factors for heart disease. In fact, omega-3 fatty acids been shown to reduce diastolic blood pressure and decrease triglyceride levels, both of which play a central role in heart health.

2. Decreases inflammation

Omega-3 fatty acids have been shown to decrease levels of C-reactive protein (CRP), interleukin 6 (IL-6) and tumor necrosis factor α (TNF-α) in the blood, all of which are considered common markers of inflammation.

3. Boosts brain function

Studies show that omega-3 fatty acids may help slow cognitive decline in older adults and may offer protection against dementia and Alzheimer’s disease.

4. Supports strong bones

Omega-3 fatty acids are closely involved in bone health and can help increase calcium absorption to prevent bone loss.

5. Enhances mental health

Supplementing with omega-3 fatty acids may aid in the treatment of common mental health conditions, such as depression and anxiety.

6. Improves sleep quality

Some studies have found a link between increased consumption of omega-3 fatty acids and improved sleep quality in adults.

7. May protect against cancer

Although more research is needed, some research shows that a higher intake of omega-3 fatty acids may be associated with a lower risk of breast, prostate and colorectal cancer.

8. Relieves joint pain

In addition to decreasing inflammation, studies show that omega-3 fatty acids can also improve symptoms of rheumatoid arthritis, a condition characterized by pain, swelling and stiffness in the joints.

How to Get Vegan Omega-3 Into the Diet

One of the easiest and most effective ways to increase your intake of omega-3 fatty acids is to add more omega-3 foods into your diet. Be sure to fit at least one to two servings into your diet each day by incorporating them into snacks, side dishes and main courses alike.

A smoothie with spirulina, chia seeds and your choices of fruits and veggies, for example, can supply tons of nutrients and can be a great way to start your morning on the right foot. Meanwhile, homemade granola made with walnuts, flaxseed and hemp seeds is a tasty snack idea that can help propel you through the day.

Taking a vegan omega-3 supplement is another easy option to help meet your omega-3 needs.

Algal oil is one of the most common vegan omega-3 supplements on the market. It is often favored over other types because it provides DHA and EPA, both of which can be absorbed and used by the body more easily.

Flax oil, hemp oil and perilla oil are also available and can often be found in capsule form for a quick and convenient way to amp up ALA intake.

Supplements and Dosage

So do vegans take fish oil? And if not, what is the best vegan omega-3 supplement?

Although fish oil is not vegan-friendly, there are several different vegan omega-3 supplement options out there, including algal oil, perilla oil, hemp oil and flax oil.

The main difference between plant-based omega-3 vs. fish oil, however, comes down to the forms of omega-3s that they contain. While fish and seafood contain both EPA and DHA, the two active forms of omega-3 in the body, most plant-based sources of omega-3 contain ALA, which must be converted to DHA or EPA before it can be used.

Unfortunately, studies show that only about 5 percent of ALA is converted to EPA and only around 0.5 percent is actually converted into DHA.

Therefore, the best vegan omega-3 supplement should contain both EPA and DHA for maximum effectiveness. Algae omega-3 supplements, such as spirulina or algal oil, are some of the few plant-based sources on the market that contain these vital essential fatty acids.

How much omega-3 per day? It’s generally recommended to get between 300–900 milligrams of combined EPA and DHA per day.

Alternatively, if opting for vegan omega-3 supplements that contain ALA, the dosage recommendations increase to 1,100 milligrams per day for women and 1,600 milligrams daily for men.

Risks and Side Effects

Most vegan omega-3 foods can be safely consumed with minimal risk of adverse side effects. When taking supplements, however, it’s always best to use as instructed to avoid negative effects on health.

If you do experience any side effects, consider decreasing your dosage, and consult with your doctor to address any concerns.

Additionally, many people wonder: Is vegan omega-3 as good as fish oil?

Note that many omega-3 supplements contain mostly ALA, which is converted only in small amounts to DHA and EPA in the body. However, algal oil and spirulina do contain DHA and EPA, and algal oil typically is as well-absorbed and easily tolerated.

Final Thoughts

• There are plenty of vegan foods and supplements available that contain ALA, DHA and EPA to help meet your omega-3 fatty acid needs.
• Some of the top vegan omega-3 foods include Brussels sprouts, algal oil, walnuts, chia seeds, perilla oil, flaxseed, spirulina and hemp seeds.
• Meeting your daily requirements can come with many benefits, such as improved heart health, better brain function, better sleep quality and more.
• There are also plenty of options for plant-based omega-3 supplements, including algal oil, spirulina, perilla oil, hemp oil and flax oil.
• Using a combination of vegan omega-3 foods and/or supplements can make it easy to meet your daily needs of this essential fatty acid.

The post Top Vegan Omega-3 Sources & How to Get Into the Diet appeared first on Dr. Axe.

Did you know that a building block of protein can help improve a range of conditions from cold cores to cancer? It may seem like a myth, but it’s just science behind the many lysine (or L-lysine) benefits.

For years, people have been using L-lysine to treat the herpes virus and recover from workouts. As it turns out, this amino acid is good for more than just these two things.

Lysine benefits are extensive and include everything from helping manage anxiety to diabetes. This amino acid is found in food as well as available in supplement form.

What Is Lysine?

Lysine is an essential amino acid. Many people know that several amino acids are known as the “building blocks of protein” and are needed in order for a huge number of internal functions to work properly, including growth.

L-lysine was first discovered by a German scientist known only as Dreschel in 1889, who was able to isolate the amino acid from casein, or milk protein. The exact structure of the molecule was recorded just three years later.

Of the few hundred amino acids found in nature, 20 are necessary for protein creation and growth, and only 10 of those 20 can be produced by the body. The remaining 10 are known as “essential” amino acids because humans must consume them for proper health.

Amino acid deficiencies cause a degradation of internal cells and can lead to huge problems, so it’s important to get enough of them in your diet. It’s common to be deficient in lysine and glutamine, in particular.

Essential amino acids are most often stereoisomers, meaning they exist in two variations that are identical to one another as mirror images. There are both D- and L- forms of these amino acids, and the L- form is used in protein synthesis and therefore the form found in food and supplements.

Because of this, most people simply refer to this nutrient as “lysine” for short.

There are many incredible L-lysine benefits, from its use as a common treatment for cold sores to a potential anti-anxiety supplement.

As is true with most nutrients available in supplement form, it can be taken orally but is absorbed best into the body when consumed through dietary sources. It’s found in large amounts in various kinds of meat, beans, cheeses and eggs.

Specifically, L-lysine is very important in the creation of carnitine, which converts fatty acids into energy and also lowers cholesterol levels. It also seems to play a role in absorbing calcium and helps the body form collagen, which aids in the growth and maintenance of bones and connective tissue (including skin).

Benefits

As a natural disease-fighting agent, lysine benefits the human body in a variety of ways, many of which are only recently undergoing research. Here are some of the top L-lysine benefits:

1. May support a healthy gut

An extremely common problem that millions of people have, many of whom aren’t even aware of it, is leaky gut syndrome. This condition is the permeating of your digestive tract lining, allowing larger-than-intended particles to get out of your digestive system and into the rest of your body.

This causes allergic reactions, low energy, joint pain, autoimmune diseases and thyroid disease.

A form of L-lysine known as poly-L-lysine was found to have anti-inflammatory effects on the lining of your gut, hopefully leading to more extensive research on how this amino acid may help improve the health of this lining and possibly prevent leaky gut.

It was found to help support the functional status of the gut in turkeys even better than arginine, another amino acid.

Although not necessarily directly linked to leaky gut syndrome, L-lysine has also been found in mice to suppress pancreatitis, an inflammation of the pancreas, another important part of the digestive system.

2. Reduces diabetes-related problems

One of the most difficult things patients with diabetes experience is an increased risk for infection and other diabetes-related conditions. In the past several years, much attention has been given in this context to the large presence of advanced glycation end products, referred to as AGEs for short.

These AGEs are part of the aging process in the body in all people, but they’re in very high concentrations in diabetic patients. They’re implicated in many health conditions linked to diabetes, leading scientists to study therapies that involve stopping AGEs from collecting in large numbers.

Studies suggest that one of the L-lysine benefits for diabetics may be to prohibit the formation of AGEs in those with diabetes by preventing specific paths of glycation that lead to these products, helping stave off infection.

Furthermore, a randomized, controlled trial published in the Journal of Nutrition found that administering lysine to healthy adults led to lower circulating glucose and insulin responses. Plus, another randomized, double-blind, placebo-controlled clinical trial involving 110 with prediabetes found that Lysulin — a nutraceutical that contains lysine, vitamin C and zinc — not only improved glycemic control and reduced the progression of diabetes compared to the control group, but it also helped reduce total and LDL cholesterol levels.

Thus, the addition of L-lysine benefits those following a diabetic diet plan if lysine foods are included.

3. Increases absorption of calcium

Consuming L-lysine is associated with better absorption of calcium, which leads some to believe that it can help people with or at risk for osteoporosis.

Because of the important role calcium plays in bone health, logic suggests it may be a beneficial nutrient to supplement those with brittle bones, and research conducted on twins even shows that higher amino acid intake — namely alanine, arginine, glutamic acid, leucine, lysine and proline — is beneficial for bone health.

Calcium is good for more than just your bones, too. Consuming appropriate amounts of calcium is associated with:

• healthy weight
• cancer prevention
• PMS symptom reduction
• dental health
• nerve and muscle health
• the prevention of diabetes

Athletes often take L-lysine as a protein supplement to improve performance. This, too, may be related to the way L-lysine causes your body to absorb calcium.

4. May decrease outbreak and frequency of cold sores

If you’ve heard of L-lysine before, it’s probably in conjunction with a natural cold sore remedy. Cold sores are a result of the herpes simplex-1 virus, also referred to as HSV-1.

While research is inconsistent on the subject, most individuals who use L-lysine to treat cold sores find it to be very effective. Some studies support that L-lysine can help reduce the number of HSV outbreaks someone has, while others say that outbreaks happen at the same frequency but last a shorter period of time.

Experts generally agree that L-lysine is unlikely to completely stop outbreaks altogether but may aid in lessening their severity and/or frequency.

One study using a cream combining L-lysine with herbs and zinc found that 87 percent of patients saw their cold sores go away by day six of treatment. This is significant because these outbreaks usually last about 21 days.

The way this nutrient may fight cold sores is not entirely clear, but one such reason may be the way that it interacts with arginine, another amino acid that’s produced in small amounts within the body. Arginine has been shown to increase the replication rate of herpes virus cells, and high amounts of L-lysine in the body decrease the activity of arginine because they work against one another.

5. Reduces anxiety and other psychological symptoms

Along with eating foods high in B vitamins, magnesium and omega-3 fatty acids, you can also try increasing your L-lysine intake to minimize anxiety. Because L-lysine may help your body absorb calcium, which is another beneficial nutrient for anxiety sufferers, this may be one of the primary ways in which it helps remedy anxiety.

In addition to helping you absorb calcium more efficiently, L-lysine behaves like a serotonin receptor antagonist. That’s a wordy phrase that means it partially binds to serotonin receptors in order to partially prevent anxiety responses.

Research on rats indicates that L-lysine helps reduce stress-induced anxiety responses, including diarrhea.

This is especially important in developing countries in which wheat is the primary staple food. People living in these environments are much more likely than those in first-world countries to be deficient in L-lysine.

Research suggests that fortifying diets of people in wheat-dependent countries can help reduce both stress-induced anxiety and diarrheal responses.

It’s possible that L-lysine benefits those with schizophrenia as well, which manifests in extremely serious symptoms often linked to anxiety. Preliminary findings show that L-lysine supplementation along with conventional therapy can help decrease negative and general symptoms of schizophrenia, although dosing and long-term effects have not yet been determined.

6. May help in the treatment of cancer

Researchers continue to discover more ways that nutrients found in our food and in nature may potentially target malignant cells without killing good ones.

In 2007, scientists at Florida State University studied the effects of “lysine conjugates” on damaged strands of DNA, like the ones found in cancer. Basically, this substance can locate a damaged strand by identifying “cleavage” in it (a damaged spot) and cause the rest of the strand to cleave (tear apart) as well.

The cell is usually unable to repair this damage, leading to apoptosis, the death of cells.

The more you learn about lysine, the more you realize how fascinating the potential of this treatment is and how it works alongside specific types of light. The cancer-killing ability of lysine conjugates are only activated when exposed to particular types of light, which allows researchers, and potentially doctors, to inject or place the treatment into the most concentrated location of cancer cells and activate them at their most potentially effective spots.

The scientists conducting the FSU study found results ranging from 25 percent all the way to 90 percent of destroyed cancer cells, which is astounding.

A lysine oxidase was tested against instances of colorectal cancer in mice in 2014. In this study, the injection of lysine oxidase was associated with zero deaths and shrunk solid tumors in significant amounts, signifying this may be a promising form of cancer treatment for colorectal cancer in the future.

Cancers associated with the bone marrow, such as leukemia, may also meet their match with L-lysine, according to preliminary research. In one study on rats, researchers suggest that L-lysine injection helped prevent genotoxicity (DNA and RNA damage) in cells exposed to a cancer-causing substance.

7. Promotes wound healing by helping create collagen

L-lysine is an essential amino acid that plays a crucial role in collagen formation, which is vital for skin structure and wound healing. It also helps the body absorb calcium, which is important for collagen production and bone health.

This amino acid is required for the cross-linking of collagen fibers, which is essential for wound repair and tissue strength. A 2013 study found that increasing lysine acetylation accelerated wound healing by enhancing fibroblast migration and collagen deposition.

Other studies show that L-lysine supplementation accelerates wound healing by supporting collagen synthesis as well. In one study, patients with chronic wounds experienced faster recovery when treated with lysine-enhanced dressings.

8. May help treat dry eyes

This essential amino acid has been explored for its potential role in reducing symptoms of dry eyes by enhancing the integrity of ocular tissues. Some studies suggest that it helps maintain tear film and reduces inflammation associated with dry eyes.

A 2022 study found that lysine supplementation could potentially benefit dry eye conditions, and a 2021 study published in Frontiers in Pharmacology found that patients who had excimer laser refractive surgery with photorefractive keratectomy had significantly improved “corneal nerve restoration” when taking an amino acid supplement that included lysine.

9. Could reduce high blood pressure

There is evidence that L-lysine may help reduce high blood pressure by modulating nitric oxide production, which relaxes blood vessels. One study in patients with hypertension found that supplementing with the amino acid reduced blood pressure levels, particularly in people with insufficient lysine intake in their diets.

10. Enhances muscle strength

L-lysine is important for muscle protein synthesis, which is key to building and maintaining muscle mass. This amino acid helps the body absorb and retain nitrogen, supporting muscle growth and repair.

It appears to have potential benefits for muscle strength, particularly in older adults. A study showed that lysine supplementation may help with muscle loss and enhance strength in older women.

Additionally, lysine is often used as a protein supplement by athletes to help muscles recover from stress and potentially boost athletic performance. In fact, research reveals L-lysine supplementation has been shown to improve muscle strength and recovery times after intense physical exercise.

Related: Threonine: The Amino Acid Needed for Collagen Production

Top Lysine Foods

The best way to increase your lysine content is by eating foods naturally rich in the amino acid.

When eating lysine-rich foods, remember that conventional preparation methods can decrease the nutritive value of the amino acid. These include methods like reducing with a sugar-based substance, heating lysine sources in the presence of yeast or sucrose, and cooking with the absence of moisture.

The top foods high in lysine include

• Lean beef and lamb
• Parmesan cheese and cottage cheese
• Turkey and chicken
• Pork
• Roasted soybeans
• Tuna, salmon, sardines and cod
• Shrimp, muscles, prawns and oysters
• Pumpkin seeds
• Eggs
• White beans
• Milk and yogurt
• Kidney beans and other beans
• Chickpeas
• Pistachios, cashews and other nuts
• Lentils and other legumes
• Wheat germ
• Brewer’s yeast
• Spirulina
• Fenugreek seeds
• Peas

Supplements and Dosage

Getting your nutrients from foods rather than supplements is ideal whenever possible. This way, your body absorbs more of the nutrients, and you don’t risk overdosing.

However, a supplement product can be extremely beneficial in cases where you know you aren’t able to meet your daily value recommendations of specific nutrients.

The average person (around 150 pounds) should get between 800–3,000 milligrams of L-lysine in his or her diet each day.

Dosage recommendations for treating herpes outbreaks are suggested at one to three grams daily of an additional L-lysine supplement. Lysine is also available in cream form, often used to apply to cold sores for its healing effect.

Risks and Side Effects

L-lysine supplements have been known to cause some minor side effects, although consuming natural sources of lysine is not proven to have the same effect. These side effects include stomach pain and diarrhea.

There has also been one report of kidney disease linked with lysine supplements, so patients with kidney and liver impairment should use caution and consult with their health care providers before beginning to take a lysine product.

Because its effects on pregnant mothers has not been researched at length, those who are pregnant and/or nursing should avoid taking L-lysine supplements.

While L-lysine benefits those with a large number of diseases, there is evidence that it can increase the viral load of HIV patients. For this reason, those diagnosed with HIV/AIDS should not take L-lysine supplements and consume high-lysine foods only (which probably do not produce the same results).

On the positive side, scientists discovering this phenomenon are now able to use this to speed up testing of HIV-fighting treatments.

Final Thoughts

• L-lysine is the L- form of lysine, which is the form absorbed by the body to build proteins. This essential amino acid cannot be produced by the human body and must be consumed with regular diet and/or supplement form. It’s also found in topical cream products.
• The most commonly practiced use of L-lysine is in the treatment of the herpes simplex virus, but it has various mechanisms and variations through which it may be able to fight cancer, reducing tumor size and causing cell death in cancer cells without damaging nearby healthy cells.
• Eating foods high in lysine is the most effective way to absorb this nutrient, increase amino acid levels and obtain those L-lysine benefits.
• The average person needs between 800 and 3,000 milligrams of this amino acid each day.

The post Lysine Benefits for the Gut, Brain, Diabetes & Even Cold Sores appeared first on Dr. Axe.

Low levels of the neurotransmitter serotonin are thought to contribute to a range of mental and physical health problems — such as depression, insomnia and obesity — so raising levels seems to be one way in which these issues can be managed. One potential way to support the body’s synthesis of serotonin is by taking 5-HTP supplements.

A hormone that regulates many of the body’s functions, serotonin affects our mood, appetite, sleep and much more. While research regarding its effectiveness has been mixed overall, 5-HTP benefits may include helping reduce overeating and weight gain, sleep-related issues, anxiety, chronic pain and more.

What Is 5-HTP?

5-HTP (which stands for 5-hydroxytryptophan) is a precursor to the neurotransmitter serotonin. It is made from the amino acid (the “building blocks of proteins”) tryptophan.

Tryptophan first gets converted into 5-HTP via the enzyme tryptophan hydroxylase, and then 5-HTP gets converted into serotonin via the enzyme L-amino acid decarboxylase.

What does 5 HTP do for your body? It primarily works by increasing synthesis of serotonin, a “feel good” neurotransmitter. This is why it can potentially have positive effects on one’s mood, energy levels, motivation, appetite, sleep and nervous system function.

While serotonin itself cannot be taken in supplement form because it can’t cross the blood-brain barrier, taking 5-HTP is a way to provide the body with resources to make more of its own.

In supplement form it goes by a number of other names, including Griffonia plant seed extract, Griffonia simplicifolia and oxitriptan.

Most often 5-HTP supplements are taken to help treat symptoms and conditions such as:

• Sleep disorders, including insomnia
• Mood-related issues, like depression and anxiety
• Headaches and migraines
• Obesity and overeating
• Pain, including from fibromyalgia and PMS or premenstrual dysphoric disorder (PMDD)
• ADHD symptoms
• Parkinson’s disease symptoms and other neurological issues
• Alcoholism withdrawal symptoms
• Seasonal affective disorder

Benefits

1. Potentially helps promote weight loss

Some studies have demonstrated that 5-HTP might help promote weight loss by boosting satiety and reducing appetite and caloric intake among obese adults.

In one study, when a 5-HTP spray (containing other extracts) was taken for four weeks by postmenopausal women who were overweight, it helped increase weight loss significantly and reduce participants’ body mass indexes.

Another study that involved having participants take 750 milligrams of 5-HTP for two weeks found that supplementation was associated with less food, especially carbohydrates, and minor weight loss.

2. Can help manage anxiety and depression

While it doesn’t work for everyone, there’s evidence suggesting that 5-HTP supplements can help decrease feelings of stress, depression, anxiety symptoms and panic attacks in some people.

One study that involved 15 female subjects found that combining 5-HTP with creatine helped improve symptoms of depression after 8 weeks.

Why is 5 HTP good for anxiety? It can help boost serotonin synthesis in the brain. This can have a significant impact in some but won’t necessarily work better than prescription medications in others.

How does it compare to SSRI medications (used to treat anxiety/depression symptoms)? SSRIs work not by increasing serotonin production, but by conserving serotonin that’s already in the brain by preventing enzymatic degradation of synaptic serotonin. On the other hand, 5-HTP can help the brain produce more serotonin.

Many times doctors recommend that people use 5-HTP along with other antidepressant substances or medications for extra support. 5-HTP may also be used by people who are SSRI-resistant against depression.

Regardless, a 2020 review and meta-analysis concluded that more research was necessary.

3. May help improve sleep quality

Does 5 HTP make you sleepy? It doesn’t work like sleep-inducing medications, which can make you feel very drowsy, but it may help you to feel more relaxed — which allows you to sleep more easily.

It’s been found that it works especially well for combating insomnia when taken with GABA and valerian root, which also have calming effects. This combination may decrease the time needed to fall asleep.

One way in which it can promote better sleep is via the conversion of serotonin to melatonin, a hormone that is important for regulating your circadian rhythm (your “internal clock”).

4. Can reduce pain and fibromyalgia symptoms

While there isn’t any known cause of fibromyalgia, it is often associated with low levels of serotonin.

Some research has uncovered evidence that 5-HTP, taken in doses of at least 100 milligrams a day, three times daily, can help decrease a number of fibromyalgia symptoms, such as pain, tenderness, anxiety, fatigue and stiffness. In one study, a “fair” clinical improvement was seen in nearly 50 percent of the patients during the treatment period.

For the most benefits, it’s thought that supplementation should last for at least several weeks to several months. Regardless, more research is needed.

5. Help reduce migraine heachaches

5-HTP may also help mitigate migraine symptoms in some subjects. Migraines are another condition that is thought to possibly be triggered by serotonin levels.

One study found that supplementing led to a significant improvement in 71 percent of participants who were treated with 5-HTP. Like other potential benefits, more studies are necessary.

Dosage and Supplements

In supplement form, 5-HTP can be produced from the seeds of an African plant known called Griffonia simplicifolia.

Dosage recommendations vary depending on someone’s symptoms, but typically a range of 150 to 800 milligrams daily has been safely used in most research studies. While sprays are available, tablets taken by mouth are most popular.

Most often, people take a dosage between 300 and 500 milligrams. The advice of a healthcare professional should be sought before using.

Most people begin by taking 5-HTP for about two to six weeks. Depending on how much is taken, the total dosage may need to be divided up into two to three doses per day.

It’s recommended that you start with a low dose and gradually increases every one to two weeks until a target dose is reached.

If your goal is to support satiety when eating and to encourage weight loss, try taking 5-HTP supplements before or with a meal.

Possible Side Effects

Is 5-HTP safe? Overall it appears to be safe for most adults when taken by mouth in doses up to 400 milligrams per day for up to one year.

There are some potential 5-HTP side effects to be aware of, however, such as:

• indigestion and stomach problems
• heartburn
• nausea
• vomiting
• fatigue and drowsiness
• sexual dysfunction
• muscular spasms and dysfunction

There’s some speculation over whether or not high doses may also contribute to muscle tenderness (myalgia) and blood abnormalities in rare cases.

This supplement shouldn’t be taken by pregnant women or by anyone having surgery within the following two weeks.

It’s also very important for anyone taking antidepressants/anti-anxiety medications to avoid using 5-HTP supplements. Antidepressant drugs can include SSRIs and MAOIs.

Because 5-HTP increases serotonin, and so do depression medications, this can cause levels to increase too much, which may cause side effects, such as abnormal mental functions and behavioral disturbances.

Avoid using this supplement if you take any of these medications:

• fluoxetine (Prozac)
• paroxetine (Paxil)
• sertraline (Zoloft)
• amitriptyline (Elavil)
• clomipramine (Anafranil)
• imipramine (Tofranil)
• sedative medications (CNS depressants)
• dextromethorphan (Robitussin)
• meperidine (Demerol)

Is 5-HTP bad for your liver? It’s not thought to contribute to liver toxicity, but a related supplement (L-tryptophan) has in rare cases been tied to liver problems in the past, due to contamination issues.

Although tryptophan supplements have since been shown to be safe in most instances, they are still banned in certain countries. 5-HTP is considered a good alternative to tryptophan supplements and may work in similar ways when it comes to boosting one’s mood.

Conclusion

• 5-HTP is a precursor to the neurotransmitter serotonin. It is made from the amino acid tryptophan.
• While not every study has shown that it’s effective in most people, potential 5-HTP benefits can include reducing anxiety, depression, overeating, weight gain, pain, headaches, sleep problems, neurological issues and more.
• Most often, people take a dosage between 300 and 500 milligrams. While sprays are available, tablets taken by mouth are most popular.
• While this supplement is generally safe, side effects may include an upset stomach, indigestion and muscular problems. 5-HTP should never be taken with antidepressants without a doctor’s supervision.

The post 5-HTP May Benefit Weight Loss, Mood Levels & Sleep appeared first on Dr. Axe.

Because fulvic acid is able to improve how our cells use things like antioxidants and electrolytes, it’s become popular for slowing down aging, improving digestive health and protecting brain function. In fact studies, now show that fulvic acid has antioxidant, neuro-protective, antimicrobial and anti-inflammatory properties.

What does fulvic acid do for your body exactly? As an active chemical compound, it works in a way that helps us absorb and use other nutrients better — such as microbiota/probiotics, phytonutrients, fatty acids and minerals. It also helps counteract free radical damage.

Below we’ll look at how we can benefit from fulvic acid when we take it as a supplement or acquire it naturally from coming into contact with more dirt/soil/organic foods.

What Is Fulvic Acid?

Fulvic acid is one component of humus. Humus is made of many organic compounds found in the earth’s soils, rock sediments and bodies of water.

Fulvic acid is created by gradual decomposition of certain plants and animals by the action of microorganisms.

Over the past several decades, we’ve learned a lot more about how fulvic acids found in dirt can actually improve human gut health and, therefore, immune functions. Today people supplement with fulvic acid, as well as soil-based probiotics, to replenish what is being lost in their diets and lifestyles due to modern farming techniques.

While people used to obtain higher amounts of humic acids naturally from the soil, today they often turn to food-grade supplements to boost their nutrient intake and improve gut health.

Fulvic acid and other humic acids are yellow-brown substances found in natural materials. They contain a plethora of nutrients and active compounds that can help improve health.

These include:

• trace minerals
• electrolytes
• fatty acids
• silica (which boosts collagen synthesis)
• prebiotics
• probiotics

Fulvic minerals have been shown to contain multiple active functional groups, including phenolic hydroxyl, ketone carbonyl, quinone carbonyl, carboxyl and alkoxyl groups.

Its structure is made up of aromatic, organic polymers with many carboxyl groups that release hydrogen ions, resulting in an electric charge that helps attract free radicals, heavy metals and other toxins within the body. This allows it to act like a detoxification agent.

Once it becomes reactive with metals, fulvic acid helps them become more soluble in water, which means they’re carried out of the body more easily.

It has a very high, alkaline pH and is also super small/fine. This helps make it more bioavailable in the body.

As a soluble, strong acid, it has a pH equal to about 1. It’s found in nature as a product of microbial metabolism processes. That means it’s produced when organic plant matter decomposes.

Benefits

1. Improves gut health and immune function

The compounds found in fulvic acid help nourish the digestive tract and also boost the ability of “good bacteria” to repopulate and form a healthy “microbiome” environment. We need a strong digestive system to build immunity, help control hormone production, regulate appetite, reduce stress response and much more.

As a result of gut permeability (when particles are able to escape through the gut lining and enter the bloodstream, where they shouldn’t normally be), inflammation is triggered and autoimmune reactions can occur.

There is some evidence that consuming fulvic acid can help decrease digestive disorders and other issues, including:

• SIBO symptoms (small intestine bacterial overgrowth)
• inflammatory bowel disorders
• bacterial infections (respiratory, urinary tract, etc.)
• the flu and common colds

2. Helps boost digestion and nutrient absorption

Acquiring enough electrolytes and other trace minerals is important for proper metabolic functions, digestive health and nutrient assimilation.

Organisms we obtain from fulvic acid can be taken in small doses and still cause fast, significant improvements in the ratio of bacteria living in the gut. This helps lower many unwanted digestive symptoms, like constipation, bloating, diarrhea and food sensitivities.

Besides providing raw nutrients, studies show that fulvic acid transports minerals and other nutrients to cells more effectively, boosts absorption rate of nutrients by making cells more permeable and fights inflammation within the digestive tract.

3. Protects cognitive health

A 2011 study published in the Journal of Alzheimer’s Disease found that fulvic acid has several antioxidant, nutraceutical properties with potential activity to protect against cognitive impairments, including Alzheimer’s disease.

A contributing factor to the development of cognitive disorders is free radical damage and also a type of protein called tau, but studies show that fulvic acid helps lower the length of tau fibrils and their morphology, disassembling their performance and stopping disease progression.

Researchers have recently concluded that fulvic acid seems to have neuroprotective effects and is likely to provide new insights in the development of potential natural treatments for Alzheimer’s disease.

4. Improves detoxification

Humic acids are beneficial for digestion and improving energy because of their detoxifying abilities. As a form of natural chelation therapy, humic acids are capable of binding to and breaking down toxins and metals that enter the body through the food supply, water, prescription medications, household products and air pollution.

Studies have found that humic acids have ion-selective electrodes that can be used for attracting heavy metals — even for filtering soils and water. That’s because they help bind to things like copper and iron.

Research shows they’re even effective at geochemical processing of soils and aquatic environments at much lower concentrations than other types of chemicals.

5. Lowers free radical damage and inflammation

Fulvic acid contains antioxidants that counter the effects of free radicals and also help detoxify the body of many toxins that contribute to the problem: chemicals used in agriculture, radioactive waste and heavy metals, for example.

It also helps extend the permeability and life of cells by providing electrolytes that have numerous functions within the heart, muscles, brain and digestive tract.

Some studies suggest that humic substances posses pharmacological properties that can help to defend against some types of cancer, including colorectal cancer.

6. Improves energy levels and lowers pain

Many people taking fulvic acid supplements have reported improvements in energy levels, probably due to increased detoxification, lower levels of inflammation and free radical damage, and higher intakes of electrolytes and other key nutrients.

According to research done by Doctors Beyond Medicine, studies have found that as natural and organic electrolytes, humic acids activate and energize nearly every biological process in the body. An electrolyte is soluble in water and works by conducting electrical currents, helping cells survive in the face of damage caused by things like emotional stress, uncontrolled infections, unbalanced diet, prolonged loss of sleep and surgical shocks.

This also makes fulvic acid potentially useful for lowering chronic nerve pain, headaches, joint pain caused by arthritis, or bone and muscle pains associated with aging.

There’s some evidence that fulvic acid’s electrolytes can help reduce swelling, decrease inflammation, soothe and relax muscles, and improve circulation. Conversely, an electrolyte imbalance can cause these symptoms to worsen.

7. Repairs and protects the skin

Some evidence suggests that humic acids have antimicrobial properties that fight harmful bacteria. They can help protect the skin and treat wounds or irritations caused by things like eczema, bug bites, scrapes and rashes associated with fungus/microbes.

A study published in the Journal of Clinical, Cosmetic and Investigative Dermatology found that fulvic acid supplementation significantly improved symptoms associated with eczema, even compared to other other eczema treatments.

Related: Malic Acid Benefits Energy Levels, Skin Health & More

How It Works

Fulvic acid is full of many types of minerals and nutrients that people today are missing.

Research suggests that something unique about fulvic acid compared to other organisms found within soil is that it’s able to easily pass through cellular membranes. This allows it to be properly absorbed and also boosts assimilation of other nutrients or supplements.

In fact, there are benefits of fulvic acid for plants, soil fertilization and water/agriculture supplementation for the same reason it benefits humans — because it improves plants’ ability to grow, due to how it increases permeability of plant membranes that absorb nutrients from the ground.

Here are some of the reasons that fulvic acid works to improve health:

• As a major source of key electrolytes and antioxidants, fulvic acid helps slow down aging and controls processes that lead to inflammation.
• It’s been shown to improve various cellular processes, muscle functions, digestive abilities, and heart and brain health.
• It works in part by helping cells absorb the amount of minerals they need and discard of waste by acting as an ion transporter.
• It can interrupt processes that contribute to brain disorders, such as dementia.
• It has been shown to have immune-stimulating and antioxidant effects that may help slow down progression of cancer.
• It also stimulates the immune system to helps defend the body from things like viruses and infections.
• It seems to help block reactions in the body that cause allergy symptoms.

Why We Need Exposure to Soil-Based Organisms

Most adults and children today come into contact with less dirt, soil, organic crops or plants, and ocean water than past generations did. Thus, our immune systems don’t have the chance to become familiar with many different organisms and, therefore, don’t learn to protect us as well as they could.

In the past, our food supply was higher in naturally occurring fulvic acid and other nutrients because soils were less depleted, pesticide/herbicide chemicals were sprayed far less often, and people were less concerned about sanitizing their bodies and produce until they are squeaky clean. Modern farming techniques leave little time for fulvic acid to accumulate to soil, which can lead to an overgrowth of pathogens and a reduction in beneficial microbes in our food supply.

Unfortunately, many people today don’t have access to many organic foods and are deficient in at least several key nutrients, due to eating a highly processed diet and oversanitizing.

Because our immune system is largely made of healthy bacteria that live within the gut and thrive off of various nutrients, our overly clean, highly processed lifestyle raises the risk for many health problems associated with poor gut health.

Foods

Although this is an indirect way to get fulvic acid, you can consume some by eating organic fruits and vegetables, since it’s used to naturally replenish minerals and other nutrients within soil and commonly present in natural fertilizers for growing organic crops.

Buying organic foods increases the amount of fulvic acid from foods that you’ll ingest because oftentimes modern farming methods don’t allow for the enrichment of soil to occur. Instead, overcrowding fields and using pesticides, herbicides and fungicides inhibits natural microbial strains we need and reduces fulvic acid content.

Dosage and Supplement Facts

Fulvic acid supplements that are made for human consumption can be found in several forms, including liquid form and also as a solid, mineral substance. Consult with a healthcare professional before taking any fulvic acid supplements.

Fulvic acid is a yellow color and doesn’t have a very appealing taste on its own. That’s why many people choose to mix powdered fulvic acid into juice, smoothie, etc., to mask its unpleasant taste.

You can add fulvic acid to liquid or take it with supplements to help supercharge their abilities and improve bioavailability.

There are various brands available today, but shilajit is one ancient supplement used in Ayurvedic medicine that has a lot of research supporting its benefits. It contains 85 minerals in ionic form, as well as triterpenes, humic acid and high amounts of absorbable fulvic acid.

Some experts believe that the highest-quality fulvic acid supplements come from New Mexico, as well as parts of Russia, Canada and China. Ideally purchase a product that is GMO-free, has no added chemicals or artificial ingredients, is free of pesticides, and is certified organic .

There’s some evince that fulvic acid is more bioavailable when taken in liquid form as opposed to solid or chunk form. Solid fulvic acid must be broken down by the digestive system before the nutrients can be utilized by the cells. When taken as a liquid, it seems to enter cells more easily.

Read dosage directions carefully since using too much can alter mineral levels in a potentially dangerous way.

Most liquid products come in extract form and require using about 12 drops at a time with 16–20 ounces of filtered water. In solid form, one or two tablespoons is combined with one to two cups of water.

It’s recommended that you use fulvic acid with filtered water (not tap water). Chlorine interacts with humic acids in a negative way, so always use filtered water if possible. Liquid products might be sterilized to a lesser degree, which preserves beneficial heat and chemical-sensitive nutritional components, so avoid supplements that say “sterile humic acids.”

It’s a good idea to take fulvic acid around the time of eating since it counteracts and detoxifies contaminants — such as pesticides, chemicals, etc., found in foods that are not organic.

You can take it a half-hour before eating or two hours after eating to improve detox abilities. If using medications, take fulvic two hours after or before.

History

For hundreds of years, an ancient remedy known as shilajit, which contains roughly 50 percent to 60 percent fulvic acid, has been used in traditional Ayurvedic medicine to treat a wide scope of health conditions, most of which can be traced back to poor digestive/immune health.

While fulvic acid is yellow, shilajit is a blackish-brown powder or fluid. It is commonly sourced from the Himalayas and taken in supplement form with water.

Historically, fulvic acid/shilajit has been used as a rash remedy to help treat poison ivy, poison oak, viral infections, spider bites and athlete’s foot. While this benefit is based more on anecdotal evidence than clinical studies, it makes sense considering fulvic acid improves circulation and immunity while lowering pain and susceptibility to infections.

Related: 12 Bentonite Clay Benefits — for the Skin, Gut and More

Risks and Side Effects

Research suggests that fulvic acid is safe for most people to take, although there hasn’t been much research done in special populations, such as those with impaired immune systems or pregnant women.

It seems to be mostly safe and pose few side effects because an overdose isn’t possible, considering it’s completely natural, found in all soil and easily flushed from the system once consumed.

That said, fulvic acid side effects can still occur, but they seem to mostly affect people who take high amounts of fulvic acid in pure form. It’s best to start slowly and increase your dosage in increments to make sure you experience no side effects.

Diluting fulvic acid is also safer than taking it alone in high amounts.

If you have a disorder that results in abnormal immune functions, such as an autoimmune disease like multiple sclerosis or rheumatoid arthritis, you shouldn’t take fulvic acid without being monitored since it can activate the immune system and complicate your condition. Because not enough is known about how it affects hormones in pregnant women, it’s also best to stay away from using fulvic acid supplements if you’re pregnant or breastfeeding (although consuming it in small amounts from dirt and produce is perfectly fine).

Some people claim that they experience fulvic acid detox symptoms when beginning supplementation, due to the detoxification effects. While this may not apply to everyone, it’s possible to experience temporary diarrhea, cramps, fatigue, headaches or nausea.

Final Thoughts

• Fulvic acid is a group of substances found in natural materials, such as soil, sediments and bodies of water. It’s formed when plants and animals decompose.
• Benefits include improving gut health and immune function, boosting digestion and nutrient absorption, protecting cognitive health, supporting detoxification and more.
• You can supplement with fulvic acid in different forms: liquid or water fulvic acid, solid fulvic acid supplements, and by eating organic crops. Diluting fulvic acid is safer than taking it alone in high amounts.
• Fulvic acid foods are an indirect way to obtain some from the soil. Consuming organic foods is the best way to ensure you get some in your diet.
• The side effects that are known seem to come about when people take high amounts of fulvic acid in pure form. It’s best to start slowly and increase your dosage in increments to make sure you experience no side effects.

The post Fulvic Acid Benefits for Gut, Skin & Brain Health appeared first on Dr. Axe.

When you eat a grapefruit, what do you do with the seeds? I’m guessing you spit them out or remove them from the start. What if I told you that those grapefruit seeds, particularly in grapefruit seed extract (GSE) form, actually might hold a wealth of health benefits.

While grapefruit seed extract features a different set of benefits than the flesh of grapefuit, it does overlap with the incredible abilities of grapefruit essential oil. Practitioners of alternative medicine say grapefruit seed extract possesses antibacterial, antiviral and antifungal properties and recommended its use for many issues, such as candida, earaches, throat infections and diarrhea.

Grapefruit seed extract, especially when used internally, can be somewhat of a controversial supplement due to a lack of human studies as well as evidence of adulteration of grapefruit seed extract. The main controversy stems from study findings that some commercially produced grapefruit seed extracts contain harmful ingredients like benzethonium chloride and triclosan.

Without a doubt, if you’re going to use a grapefruit seed extract product, you should always read ingredients lists carefully and make sure that you buy from a reputable company. You should also consult with your healthcare professional.

So are the seeds of a grapefruit actually good for you?

What Is Grapefruit Seed Extract?

Grapefruit seed extract, also known as GSE or citrus seed extract, is derived from the seeds, pulp and white membranes of a grapefruit. Grapefruit (Citrus paradisi) seeds comes from a grapefruit, which comes from a grapefruit tree. This is a citrus tree of the Rutaceae family that produces edible fruit.

Grapefruit seed extract is made by mixing grapefruit seeds and pulp into a highly acidic liquid. After some additional processing, the mixture turns into a yellow, thick liquid that has a strong, bitter taste. It’s then typically combined with vegetable glycerin to reduce the bitterness and acidity.

The main biological compounds in a grapefruit seed that are believed to be responsible for its ability to destroy infectious invaders are the polyphenols known as limonoids and naringenin.

You can also get the benefits of GSE by eating the seeds, pulp and white membranes of a grapefruit. The benefits of grapefruit juice are increased when it’s produced fresh including the seeds and membranes.

Benefits

1. Inhibits candida

Candidiasis, commonly referred to as “candida,” is a fungal infection that can affect men and women of all ages in various parts of the body. It most commonly occurs in the mouth, ears, nose, toenails, fingernails, gastrointestinal tract and vagina. Grapefruit seed extract may belong on a candida diet plan, as studies indicate that GSE can effectively inhibit Candida albicans.

A Polish study found that a 33 percent grapefruit extract has a potent antifungal effect against Candida albicans strains taken from patients with candida symptoms. GSE’s antifungal properties help it combat candida infestations by killing the yeast cells that have taken over in the body.

2. Fights antibiotic-resistant UTIs

A noteworthy case study published in the Journal of Alternative and Complementary Medicine found that grapefruit seeds were highly effective in killing antibiotic-resistant urinary tract infections. The study looked at several patients who were treated with grapefruit seeds (Citrus paradisi) orally for two weeks. The dosage was five to six grapefruit seeds every eight hours.

Within those two weeks, all patients responded satisfactorily to the treatment minus one. However, this patient initially had the bacterial UTI resistant to three different antibiotics, but after taking grapefruit seed there was a reversal of the antibiotic resistance pattern.

Although a small human study, the data points toward the antibacterial ability of dried or fresh grapefruit seeds being comparable to antibacterial drugs, making it an effective home remedy for UTIs. In fact, a 2021 study concluded that GSE was a naturally derived antibacterial substance that worked as a antibacterial agent, even at a very low concentration.

3. May relieve digestive issues

One preliminary human trial investigated the effectiveness of grapefruit seed extract on atopic eczema patients who also had intestinal dysbiosis, a microbial imbalance or maladaptation in the digestive tract.

All patients showed severe atopic eczema, including bleeding lesions over the face, limbs and trunk, while 14 of 25 also had intermittent diarrhea, constipation, flatulence, intestinal rushes, bloating and abdominal discomfort.

Subjects received either two drops of a 0.5 percent liquid concentrate of grapefruit seed extract twice a day or 150 milligrams of encapsulated grapefruit seed extract (ParaMicrocidin®) three times a day. After a month, all of the subjects taking capsules experienced significant improvements in constipation, flatulence and abdominal discomfort, as well as night rest, while 20 percent of the subjects taking the liquid experienced significant improvements in their negative digestive symptoms. The extract was mostly effective against Candida, Geotrichum sp. and hemolytic E. coli. There were not any registered side effects during the entire study.

4. Works as a general antimicrobial

Grapefruit seed extract benefits can be experienced when it’s taken by mouth for bacterial, viral and fungal infections, including yeast infections. A 2023 study published in the Journal of Agricultural and Food Chemistry showed that in combination with cinnamon oil, GSE helped prevent oral bacteria with or without the presence of other food ingredients.

There are also many grapefruit seed uses that don’t involve ingesting the extract. Due to its antimicrobial activities, grapefruit seed extract is commonly included in many throat sprays, nasal sprays, ear drops, mouth washes, toothpastes, shower gels, wound disinfectant sprays and other personal care products. Instead of using unnatural and synthetic preservatives, many natural companies turn to grapefruit seed extract for its ability to preserve a product by killing unwanted bacteria.

5. May inhibit Staphylococcus aureus and Escherichia coli

Widely used in the food industry to preserve foods, few studies have addressed how it works against the biofilm-forming strains of Staphylococcus aureus and Escherichia coli. A 2019 study suggested that GSE may be useful as a anti-biofilm agent for both of these strains.

In addition, a 2019 study demonstrated that grapefruit seed extract mixed with distilled water inhibited avian pathogens and other viruses and bacteria. After spraying, it was shown to be effective even within a short contact time.

6. May relieve athlete’s foot and nail fungus

Athlete’s foot is a skin disease that usually occurs between the toes and is caused by a fungus. As a natural treatment for athlete’s foot, you can try applying full-strength grapefruit seed extract to the problem areas two to three times per day.

You can also use GSE as an alternative to tea tree oil to treat toenail fungus. Simply paint the extract on the infected nails twice a day until you see improvement.

How to Use

Grapefruit seed extract is available in supplement form as a liquid concentrate, capsule or tablet. It’s readily available at your local health store or online.

Never purchase a grapefruit seed extract product that contains health-hazardous, synthetic chemicals like methylparaben, benzethonium chloride or triclosan. A recommended formula contains just two ingredients: grapefruit seed extract and vegetable glycerin.

Always speak with your healthcare professional about proper dosage or follow the instructions provided on the extract.

The typical recommended dosage for the liquid extract is 10 to 12 drops in a glass of water (at least five ounces), one to three times daily. For capsules and tablets containing dried grapefruit seed extract, the usual recommendation is 100 to 200 milligrams, one to three times daily. The amount depends on the strength of the GSE and the reason you’re taking it.

Grapefruit seed extract can deplete good bacteria in the gut if it’s taken for long periods of time. If you intend to take it for three or more consecutive days, make sure to also consume a probiotic supplement a few hours before taking your dose of GSE.

Other antimicrobial uses of grapefruit seed extract include:

• In laundry — to kill fungi and bacteria, add 10 to 15 drops to the final rinse
• In carpet cleaners — to kill pathogenic organisms
• In nebulizers — one drop GSE to one ounce saline water for control of respiratory infections
• In humidifiers — three to four drops per gallon of water to prevent algae growth
• As a better preservative than most chemical preservatives currently on the market
• Disinfecting surfaces — when mixed with water in a spray bottle, it’s great for disinfecting cutting boards and other kitchen as well as bathroom surfaces
• In hot tubs and swimming pools — GSE is added to lessen the need for high levels of chlorine
• Farming — farmers use the extract in animal feed and water to reduce the incidence of infectious diseases

Always store your grapefruit seed extract away from heat and direct light.

If you feel unsure about taking supplemental forms of grapefruit seed, you can also eat the seeds (warning: they’re bitter) and white membranes of the grapefruit. You can also include the seeds and membranes when you make fresh grapefruit juice.

Potential Side Effects and Caution

Before using grapefruit seed extract, talk to your healthcare professional if you:

• are currently taking any other medications, especially blood thinners or medicines used after organ transplant
• are allergic to any medicine (prescription or over-the-counter or dietary supplements)
• are pregnant or plan to become pregnant while using this medicine
• are breast-feeding
• have any other health problems, such as high blood pressure or heart/blood vessel disease

Never put the extract into your eyes, and don’t use at full strength in your mouth, ears, nose or sensitive areas. If used in full strength on skin it may cause irritation.

See a healthcare professional right away if you have any signs of a serious allergic reaction after taking GSE. Signs of an allergic reaction include swelling in your face or hands, swelling or tingling in your mouth or throat, chest tightness, trouble breathing, hives or rash.

Grapefruit seed extract is not commonly known to cause any side effects when taken as directed. However, rare side effects of may include nausea, vomiting, swollen or painful tongue, and burns of the mouth, throat or stomach. Discontinue use if you exhibit any negative side effects.

Conclusions

• Grapefruit seed extract, also known as GSE or citrus seed extract, is derived from the seeds, pulp and white membranes of a grapefruit.
• Many professionals, including doctors, veterinarians, farmers and consumers, praise GSE’s multipurpose use and effectiveness.
• Grapefruit seed extract has been shown to possess antibacterial, antiviral, antimicrobial and antifungal properties, and it fights candida, kills antibiotic-resistant UTIs, remedies fungal infections, relieves athletes foot and nail fungus, and treats digestive disturbances associated with eczema.
• If you have candida, it’s best to begin GSE therapy in partnership with a cleansing anti-candida diet. This means avoiding things like sugar, alcohol, dairy and grains.
• Never buy a grapefruit seed extract product that contains harmful ingredients like benzethonium chloride, triclosan or methylparaben.

The post 6 Grapefruit Seed Extract Benefits & How to Use appeared first on Dr. Axe.

While you may not be familiar with the term specifically, you probably already rely on glycine every day to strengthen your body and, frankly, allow it to work properly.

What is glycine used for? This amino acid is essential for many different muscle, cognitive and metabolic functions.

It helps break down and transport nutrients like glycogen and fat to be used by cells for energy. In the process, it supports your muscular, immune, digestive and nervous systems.

In the human body, glycine is found in high concentrations in the skin, connective tissues of the joints and muscle tissue.

As one of the key amino acids used to form collagen and gelatin, glycine can be found in bone broth, some types of meat and other protein sources. In fact, glycine (along with many other nutrients, like proline and arginine) is part of what gives “superfood” bone broth its amazing healing abilities.

Amino acids such as glycine can be found in supplement form, too, but it’s easy — and probably even more beneficial — to acquire them from natural food sources.

What Is Glycine?

Classified as a “non-essential” (also called conditional) amino acid, glycine can be made in small amounts by the human body itself, but many people can benefit from consuming a lot more from their diets thanks to its numerous beneficial roles.

Glycine is the second most widespread amino acid found in human enzymes and proteins, which is why it has roles in nearly every part of the body.

It’s one of 20 amino acids used to make protein in the body, which builds the tissue that forms organs, joints and muscles. Of the proteins in the body, it’s concentrated in collagen (the most abundant protein in humans and many mammals) and also gelatin (a substance made from collagen).

Some of the most attractive attributes include promoting better muscle growth, helping heal the lining of the gastrointestinal tract, and slowing down the loss of cartilage in joints and skin.

While high-protein foods (like meat and dairy products) do contain some glycine, the best sources — collagen and gelatin — can be hard to get. These proteins are not found in most cuts of meat and instead are obtained from consuming parts of animals that today most people throw away: skin, bones, connective tissue, tendons and ligaments.

People who are ill, recovering from surgery, taking medications that hinder certain metabolic processes or who are under a lot of stress can all use extra glycine for recovery.

According to some research, glycine can be used to help lower symptoms in people suffering from conditions like ulcers, arthritis, leaky gut syndrome, diabetes, kidney and heart failure, neurobehavioral disorders, chronic fatigue, sleep disorders, and even certain cancers.

Some of the many health benefits of glycine include:

• helping build lean muscle mass
• preventing sarcopenia (muscle loss, muscle wasting or deterioration)
• playing a role in the production of human growth hormone
• boosting mental performance and memory
• helping prevent ischemic strokes and seizures
• protecting skin from signs of aging or cellular mutations
• protecting collagen in joints and reducing joint pain
• improving flexibility and range of motion
• stabilizing blood sugar and lowering risk for type 2 diabetes
• improving sleep quality
• lowering inflammation and free radical damage by increasing glutathione production
• reducing risk for certain types of cancer
• building the lining of the gastrointestinal tract
• producing bile salts and digestive enzymes
• helping reduce allergic and autoimmune reactions
• boosting energy levels and fighting fatigue, stress and anxiety
• helping produce red blood cells
• helping control symptoms of seizures, schizophrenia and mental disorders

Benefits and Uses

Among all of these benefits, here are several key ways glycine is used in the body:

1. Promotes muscle growth

Glycine has been found to help inhibit the deterioration of valuable protein tissue that forms muscle and boosts muscle recovery in animal and humans studies.

In fact, it’s considered as an anti-aging amino acid because of how it helps maintain lean muscle mass into old age, stimulates the secretion of human growth hormone, prevents loss of cartilage in joints, and even improves daytime energy, physical performance and mental capabilities (all important for athletes).

Glycine is used during the biosynthesis of creatine, which provides muscles with a direct source of fuel to repair damage and grow back stronger. It also helps provide cells with energy thanks to its role in the conversion of nutrients from your diet, helping feed hungry muscle tissues and boosting endurance, strength and performance.

Additionally, studies suggest it seems to benefit hormone production and regulation, helping the body naturally synthesize steroid hormones that regulate the ratio of fat to muscle mass and control energy expenditure.

2. Repairs and protects joints and cartilage

Together with other amino acids found in bone broth (especially proline), glycine plays a part in the formation of collagen, promoting the growth and function of joints, tendons and ligaments.

Approximately one-third of collagen is composed of glycine, and collagen is crucial for forming connective tissue that keeps joints flexible and able to withstand shock. This is why collagen hydrolysate is often used for the treatment of degenerative joint diseases like osteoarthritis.

As people get older, it’s especially important to consume enough protein (amino acids) in order to repair damaged tissues within joints that suffer due to ongoing free radical damage.

Glycine has been shown to be essential for the formation of stretchy, flexible cartilage, helps heal damaged joints, and can prevent loss of mobility and functionality in older adults.

3. Improves digestion

Amino acids, including glycine and proline, help rebuild tissue that lines the digestive tract, keeping food particles and bacteria inside the gut where they belong, rather than allowing tiny openings to form that pass particles to the bloodstream, where they trigger inflammation.

Glycine helps form two of the most important substances that make up the gut lining: collagen and gelatin.

Collagen and gelatin help people with food allergies and sensitivities tolerate foods more easily, can soothe the lining of the GI tract in people with inflammatory bowel diseases or indigestion (including leaky gut syndrome, IBS, Crohn’s, ulcerative colitis and acid reflux), and even promote probiotic balance and growth.

Within the GI tract, glycine also acts like a metabolic fuel. It’s needed to manufacture bile, nucleic acids, creatine phosphate and porphyrins to be used to break down nutrients from your diet.

For example, it helps break down fats by aiding with the production of bile acids and helps transport glycogen to cells to be used for energy in the form of ATP. Evidence also shows that glycine can help stabilize blood sugar levels, leading to more lasting energy and preventing sugar cravings and fatigue.

There is also evidence from research conducted on rats that “L-glutamine and/or glycine supplementation is beneficial for the repair of the colonic wall of rats.”

4. Slows the effects of aging and builds the immune system

Glycine helps form glutathione, a valuable antioxidant that’s used to prevent cellular damage and various signs of aging.

A 2011 study published in the American Journal of Clinical Nutrition found that although glutathione deficiency in elderly people occurs because of a marked reduction in synthesis, supplementation with the glutathione precursors cysteine and glycine fully restores glutathione synthesis. This helps increase concentrations and lowers levels of oxidative stress and oxidant damages that lead to aging.

In certain studies, glycine has even been found to help prevent cellular mutations that lead to cancer.

There’s some evidence that using targeted amino acid therapy can prevent the growth of cancerous cells by cutting off their energy supply and help turn down inflammation, which is linked to numerous other chronic conditions besides cancer.

This amino acid may also support cardiovascular and metabolic health too.

Does glycine raise blood pressure? Most experts believe it doesn’t.

In fact, there’s some evidence that glycine supplementation may help lower high blood pressure in patients with the metabolic syndrome or those at risk for heart disease. This is attributed to its ability to reduce free radicals and to increase the availability of nitric oxide.

One study found that higher intake of glycine (in terms of percentage of total protein) was significantly associated with a decreased risk of mortality from ischemic strokes in women. Supplementing with this amino acid following a stroke also seems to help with recovery.

It can also offer protection against type 2 diabetes by increasing insulin sensitivity/protecting against insulin resistance, according to recent studies. In fact, it’s been found that glycine levels are lower in patients with obesity, heart disease and/or type 2 diabetes, but that insulin response improves as levels increase.

5. Calms the nerves and feeds the brain

Studies show glycine benefits cognitive performance and the central nervous system because of how it plays a role in the metabolic synthesis of certain nutrients that the brain and nerves use for energy. One example is how it helps regulate nerve impulses throughout the body by balancing electrolyte levels, such as calcium, chloride and potassium.

Is glycine good for anxiety? Yes.

Due to its role in both nerve and neurotransmitter functions, glycine can improve sleep, mental performance, bodily sensations, moods, memory and behaviors.

For example, glycine works with other amino acids, including taurine and gamma-amino butyric acid (GABA), as an inhibitory neurotransmitter.

It may reduce hyperactivity in the brain and even play a role in the treatment or prevention of mental disorders, including learning disabilities, schizophrenia, bipolar disorder/manic depression and epilepsy.

It’s also been demonstrated to decrease psychotic symptoms, strokes and seizures when used with other supplements as part of a holistic treatment plan for mental/cognitive illness.

6. Fights fatigue and promotes restful sleep

Due to its roles in the central nervous system and the digestive system, glycine effects can include helping to boost energy levels, balance blood sugar and prevent fatigue.

Some evidence shows that glycine benefits sleep by boosting serotonin production, which decreases anxiety and insomnia.

It can be used to calm anxiety or nervousness that keeps you up at night and gets in the way of getting good sleep — plus it helps directly bring nutrients to cells and tissue for energy at all times of the day.

According to research done by the Japanese Society of Sleep Research, glycine supplements improve sleep quality, lessen daytime sleepiness and improve performance of memory recognition tasks.

One of its most important effects of glycine is helping carry out the biosynthesis of heme, a component of haemoglobin that helps produce and maintain red blood cells.

Red blood cells help carry oxygen around the body, support cellular functions, and provide the tissue, heart and brain with energy. In fact, glycine is often used in supplements meant to improve energy in athletes, fight fatigue caused by anemia and help regulate blood sugar levels.

7. Potentially offers liver protection

Glycine has shown potential in protecting the liver from alcohol-induced damage primarily through its anti-inflammatory properties.

Animal studies have demonstrated that glycine can reduce blood alcohol concentrations by enhancing the metabolism of alcohol in the stomach rather than the liver, thereby preventing the development of fatty liver and alcoholic cirrhosis.

Additionally, glycine supplementation has been associated with faster recovery of liver cell health in rats with alcohol-induced liver damage, compared to control groups.

However, these findings are primarily from animal studies, and further research is needed to confirm these effects in humans.

8. Supports heart health

Glycine may contribute to heart health by preventing the accumulation of compounds linked to atherosclerosis, improving nitric oxide utilization, and consequently enhancing blood flow and lowering blood pressure.

An observational study involving more than 4,100 individuals with chest pains found that higher glycine levels were associated with a reduced risk of heart disease and heart attacks over a 7.4-year follow-up period.

Glycine’s anti-inflammatory and antioxidant properties further support its potential role in reducing heart disease risk factors.

9. Helps manage diabetes

Glycine may aid individuals with type 2 diabetes by improving insulin response. It has been observed that glycine can enhance insulin secretion in healthy individuals, suggesting that it might help improve impaired insulin response in those with type 2 diabetes.

Glycine supplements have been shown to stimulate a gut hormone that increases insulin’s ability to remove glucose from the bloodstream, potentially aiding in diabetes management and prevention.

However, more research is needed to establish the efficacy of glycine supplements in managing type 2 diabetes in humans.

Top Foods

Getting more glycine into your diet is probably even easier than you think.

What foods are high in glycine? Bone broth is one of the greatest source of naturally occurring glycine and other amino acids, is inexpensive, simple to make at home, and has far-reaching health benefits.

Bone broth — which is made from slowly simmering animal parts, including bones, skin and tendons, in stock — contains natural collagen, which releases important amino acids and other substances that are often missing from the typical Western diet.

However, if you’re not willing to consume bone broth — for example, you’re a vegetarian or vegan — this amino acid can be obtained from plant foods, too.

Plant-based sources include beans; vegetables like spinach, kale, cauliflower, cabbage and pumpkin; plus fruits like banana and kiwi.

Other than bone broth, glycine can also be found in “complete sources of proteins” (animal proteins), including meat, dairy products, poultry, eggs and fish.

Don’t forget that it’s also found in high amounts in gelatin, a substance made from collagen that’s used in certain food products and sometimes for cooking or food prep. Gelatin isn’t commonly eaten in large amounts but can be added to recipes when making some gelatin desserts, yogurts, raw cheeses or even ice cream.

Supplements

When it comes to glycine supplements and dosage recommendations, here’s what you need to know:

• While some foods (especially animal proteins and bone broth) do provide some glycine, amounts tend to be small overall. This is why many can benefit from taking glycine supplements in order to prevent glycine deficiency.
• There is no established daily requirement or upper limit of glycine at this time. It’s believed that most people already get around two grams of glycine daily from their diets, but needs differ a lot depending on someone’s level of activity and state of health.
• Depending on the symptoms you’re looking to resolve, you might benefit from consuming 10 times the average amount or even more.
• Not all protein/amino acid supplements are created equal. The best glycine supplements are those made by reputable companies that use food-based ingredients and no close to no fillers.

Risks and Side Effects

Because glycine is a natural amino acid, there’s not much risk for consuming too much from your diet.

In supplement form, higher doses of glycine (between 15–60 grams) have been used safely to help resolve chronic conditions like mental disorders without causing side effects. However this amount should be taken with supervision from a doctor.

In addition, some side effects of glycine that have been reported in certain instances include:

• soft stools
• mild sedations
• stomach discomfort
• nausea
• vomiting
• diarrhea

It’s not known if giving glycine supplements to children, pregnant or breastfeeding women — or people with kidney or liver disease — is safe or likely to cause side effects. This means it’s best to avoid using glycine supplements in these cases for now.

Glycine supplements can also interact with certain medications when taken in high doses (such as those used by people with mental disorders, including clozapine).

Although for most people glycine is very safe (especially in food form), if you take medications it’s always a good idea to get your doctor’s opinion when you begin to use any supplements. Stop using amino acid supplements if you experience side effects like indigestion, restlessness, and so on.

Final Thoughts

• Glycine is a conditional/non-essential amino acid found in foods including bone broth, meat, poultry, eggs, dairy products, and certain beans and veggies.
• Positive effects of glycine include helping form collagen and gelatin, substances that are important for building connective tissue throughout the body.
• This amino acid is beneficial in both food and supplement form for people with joint pain, digestive disorders (like IBS, IBD or food sensitivities), fatigue, trouble getting enough sleep, anxiety, type 2 diabetes and low immunity.
• There is no recommended daily amount of glycine or upper limit, but studies have found that it can be used safely in high doses up to 15–60 grams daily when necessary.
• Estimates show that most people eating a standard Western diet may be experiencing glycine deficiency, as most consume only about two grams from foods daily. This is likely because concentrated sources like animal tendons, skins and bones are often thrown out.

The post Glycine: The Muscle-Building, Brain-Boosting Amino Acid appeared first on Dr. Axe.

Once considered little more than decadent indulgences, treats like dark chocolate and red wine have become widely accepted components of a healthy diet in recent years. A big reason why is due to their polyphenols.

These popular ingredients have enjoyed an onslaught of positive publicity lately due to their purported health benefits, with some research claiming that drinking a glass of red wine with dinner or enjoying a few squares of dark chocolate each day can do everything from improve heart health to extend longevity.

Many of these health benefits are due to their content of polyphenols, a type of natural plant compound with powerful antioxidant properties. (Tannins in wine also provide a host of benefits.)

So how can polyphenols affect your health and reduce your risk of chronic disease?

Keep on reading for polyphenols food sources and bioavailability, plus how you can increase your intake to take advantage of the unique health benefits that this micronutrient has to offer.

What Are Polyphenols?

So what are polyphenols, and how exactly can they affect your health?

The official polyphenols definition is any compound that contains one or more phenolic hydroxyl group, but what does that actually mean?

To put it simply, polyphenols are a type of micronutrient that contain health-promoting properties and can be found in a wide variety of fruits and vegetables.

Plant polyphenols are rich in antioxidants, which can help fight off harmful free radicals and prevent damage to cells while lowering the risk of chronic disease.

Polyphenols have also been associated with many other health benefits, ranging from better blood sugar control to reduced blood clot formation.

Types

There are four groups of polyphenols that are found in different food sources. These main types include:

• Flavonoids — Flavonoids like quercetin, anthocyanins, catechins and kaempferol make up more than 60 percent of polyphenols. They’re in foods like red cabbage, apples, dark chocolate and onions.
• Stillbenes — These natural phenolic include things like the the phytoalexins resveratrol and piceatannol. The skin of grapes, peanuts and red wine host stilbenes.
• Lignans — Lignans are another type of polyphenolic compound and are found in seeds, legumes, whole grains, nuts, fruits and vegetables.
• Phenolic acids — About 30 percent of polyphenols are phenolic acids, which are compounds that come from benzoic and cinnamic acids. Fruits and vegetables have them in their seeds, skins and leaves.

The best way to get in your daily dose of polyphenols is by incorporating plenty of foods with polyphenols into your diet.

Polyphenols supplements are also available but have been associated with some adverse side effects, such as impaired hormone production and increased cancer growth.

Best Polyphenols Foods

There are plenty of polyphenols food sources available that you can easily add into your diet. In particular, there are a high amount of polyphenols in coffee, berries, cocoa powder, and certain spices and seasonings, like cloves and star anise.

Here are a few of the top polyphenol foods that you may want to consider upping your intake of:

1. Fruits

• Blackberries
• Blueberries
• Strawberries
• Plums
• Apples
• Black currants
• Pomegranates
• Black chokeberries
• Apricots
• Black elderberries
• Raspberries
• Grapes
• Pears
• Peaches
• Nectarines
• Lemon
• Grapefruit
• Cherries

2. Vegetables

• Artichokes
• Spinach
• Red onions
• Chicory
• Asparagus
• Shallots
• Broccoli
• Red lettuce
• Carrots
• Endives
• Potatoes
• Kale
• Cauliflower
• Red cabbage

3. Legumes

• Black beans
• White beans
• Tempeh
• Soy yogurt
• Tofu
• Soy milk
• Soybean sprouts
• Soy “meat”
• Lentils

4. Nuts and seeds

• Hazelnuts
• Walnuts
• Almonds
• Pecans
• Chestnuts
• Flaxseeds
• Pumpkin seeds
• Chia seeds

5. Beverages

• Black tea
• Rooibos tea
• Green tea
• Yerba mate
• Red wine
• Coffee
• Peppermint tea

6. Grains

• Whole wheat
• Wheat bran
• Barley
• Rye
• Oats

7. Herbs and spices

• Basil
• Turmeric
• Marjoram
• Thyme
• Oregano
• Star anise
• Parsley
• Sage
• Peppermint
• Rosemary
• Spearmint
• Lemon verbena
• Caraway
• Celery seed
• Cinnamon
• Cloves
• Cumin
• Ginger
• Curry powder

8. Other foods

• Cocoa powder
• Dark chocolate
• Olive oil
• Capers
• Olives
• Vinegar
• Rapeseed oil

Health Benefits

1. High in antioxidants

One of the main benefits of polyphenols is that they’re loaded with powerful antioxidants that can help neutralize free radicals and fight disease.

Free radicals are unstable compounds that form as a result of factors like stress, pollution and an unhealthy diet, building up in the body and causing damage to your cells.

Studies show that antioxidants may be protective against a wide variety of conditions, ranging from heart disease to cancer and diabetes. Thanks to the antioxidant content of polyphenols, eating more polyphenols foods may help prevent chronic disease and minimize the risk of oxidative stress.

2. Protect against heart disease

Heart disease is a major concern that affects millions of people around the world. Although there are many potential factors that can play a role in the development of heart disease, switching up your diet to include more polyphenols foods can be an effective way to keep your heart healthy and strong.

Several studies have found that a higher intake of polyphenols is associated with a reduced risk of heart disease.

One human study in the American Journal of Clinical Nutrition showed that those with the highest intake of flavonoids, one particular type of polyphenol, had 18 percent fewer deaths from heart disease compared to those with the lowest intake of flavonoids.

Other research suggests that polyphenols may reduce the risk of heart disease thanks to their ability to scavenge free radicals and alleviate chronic inflammation.

3. Relieve inflammation

While acute inflammation is a normal immune response that helps protect against injury and infection, sustaining chronic inflammation for long periods of time can wreak havoc on the body. Not only can it trigger your immune system to begin attacking healthy cells, but it has also been linked to an increased risk of chronic conditions like heart disease, cancer and diabetes.

Polyphenols work by reducing the oxidative stress that contributes to inflammation. Besides having far-reaching effects when it comes to disease prevention, the anti-inflammatory properties of polyphenols may also help reduce symptoms of inflammatory conditions like rheumatoid arthritis, lupus and inflammatory bowel disease.

Further, a 2023 study out of Denmark found that when polyphenols were combined with proteins from foods, specifically adding milk to coffee, it provided enhanced anti-inflammatory effects.

4. Prevent blood clotting

Blood clots can be a serious health concern for many people. They are formed through a process called platelet aggregation, which occurs when the platelets in your blood begin to clump together.

Although this process is necessary to prevent excess bleeding, it can also cause some serious health issues, like stroke, pulmonary embolism and deep vein thrombosis.

Polyphenols may help prevent platelet aggregation to block the formation of blood clots.

Resveratrol, in particular, is one of the most extensively studied polyphenols found primarily in the skins of berries as well as red wine. Both animal models and in vitro studies have demonstrated that resveratrol can effectively inhibit platelet aggregation, reducing the risk of blood clots.

5. May reduce cancer development

In addition to the multitude of beneficial effects on heart health, promising research indicates that polyphenols may help block the growth of cancer cells as well.

According to a review published in the journal Nutrients, specific types of polyphenols, such as anthoncyanins, flavanols, flavanones and phenolic acids, have been shown to decrease cancer cell growth and development in in vitro studies.

Plus, many of the top cancer-fighting foods also happen to be rich in polyphenols and antioxidants, giving you all the more reason to enjoy plenty of nutrient-dense foods like berries, citrus fruits, leafy green vegetables, and fresh herbs and spices.

6. Support blood sugar control

High blood sugar can result in side effects like frequent urination, fatigue and unintentional weight loss. Left uncontrolled, high blood sugar can also cause a slew of negative effects on long-term health, including diabetes symptoms like nerve damage, vision loss and impaired wound healing.

Polyphenols may be especially beneficial in maintaining normal blood sugar levels and helping prevent diabetes.

According to a 2016 review out of Australia, in vitro studies have found that consuming dietary polyphenols can stimulate insulin secretion and inhibit certain enzymes that break down starches into simple sugars to prevent spikes in blood sugar levels.

A human study published in the British Journal of Nutrition also showed that a higher intake of polyphenols was associated with a lower risk of type 2 diabetes, and further research notes that polyphenols-rich diets have been associated with a lower risk of developing type 2 diabetes.

7. May aid digestion

Polyphenols can help promote digestion through several mechanisms.

For starters, they can positively influence the composition of gut microbiota by promoting the growth of beneficial bacteria, such as Bifidobacteria and Lactobacilli. These probiotics are known to enhance digestive health by breaking down food, producing short-chain fatty acids and maintaining gut barrier integrity.

Chronic inflammation in the gut can impair digestion as well. Polyphenols exhibit anti-inflammatory properties by inhibiting the production of pro-inflammatory cytokines and reducing oxidative stress, which helps maintain a healthy gut environment.

In addition, polyphenols can influence the activity of digestive enzymes. For instance, they can inhibit enzymes like lipase, amylase and protease, which slows down the digestion of fats, carbohydrates and proteins, leading to improved nutrient absorption and better glycemic control.

They also help strengthen the intestinal barrier by promoting the production of tight junction proteins. A robust intestinal barrier prevents the leakage of harmful substances into the bloodstream, thus supporting overall digestive health.

Finally, polyphenols can influence gut motility, ensuring the smooth passage of food through the digestive tract. This is particularly beneficial in preventing constipation and promoting regular bowel movements.

8. Promote brain health

Research indicates that polyphenols promote brain health in several aspects.

Polyphenols have strong antioxidant properties that protect brain cells from oxidative stress, which is a major contributor to neurodegenerative diseases. By neutralizing free radicals, polyphenols help preserve the integrity and function of neurons.

In addition, chronic inflammation in the brain is linked to cognitive decline and neurodegenerative diseases. Polyphenols can reduce inflammation by inhibiting the production of pro-inflammatory cytokines and modulating signaling pathways involved in the inflammatory response.

Some polyphenols, such as those found in green tea, have been shown to promote neurogenesis, the process of generating new neurons. This can enhance brain plasticity and improve cognitive functions.

Polyphenols can improve cerebral blood flow by enhancing endothelial function and promoting the production of nitric oxide, which helps dilate blood vessels. Improved blood flow ensures adequate oxygen and nutrient delivery to brain tissues, supporting cognitive health.

Polyphenols can influence the gut microbiota composition, promoting the growth of beneficial bacteria that produce metabolites with neuroprotective effects. These metabolites can cross the blood-brain barrier and exert beneficial effects on the brain.

Polyphenols can protect neurons from damage caused by neurotoxins, such as amyloid-beta plaques and tau tangles, which are associated with Alzheimer’s disease. By preventing the aggregation of these toxic proteins, polyphenols help preserve cognitive function.

Lastly, synaptic plasticity is crucial for learning and memory. Polyphenols can enhance synaptic plasticity by modulating signaling pathways involved in synaptic strength and communication, such as the brain-derived neurotrophic factor pathway.

Polyphenols in Ayurveda and TCM

Many of the ingredients commonly used in Traditional Chinese Medicine and Ayurvedic medicine are rich in polyphenols and have been utilized for their medicinal properties for centuries.

Cloves, for instance, are loaded with polyphenols. In Ayurveda, cloves are believed to promote digestive health, enhance blood flow and boost metabolism.

In Traditional Chinese Medicine, cloves are said to affect the health of the spleen, lungs and kidneys. They are also used to help warm the body and treat conditions like hiccups, abdominal pain and diarrhea.

Green tea, meanwhile, is used in Traditional Chinese Medicine for its cooling properties and is believed to remove heat and phlegm while stimulating digestion, urination and the production of bodily fluids.

Other foods like berries, pomegranates, greens, nuts and herbs are similarly rich in polyphenols and utilized in Ayurveda and Traditional Chinese Medicine to promote better health and help ward off illness and infections.

History

In recent years, red wine has garnered a huge amount of attention for its purported health benefits.

A phenomenon known as the French Paradox was initially described in the 1980s, when researchers noted that French people had lower rates of coronary heart disease than other countries despite higher intakes of saturated fat and regular consumption of red wine.

There are many potential explanations and theories for the French Paradox, but it’s believed to partially stem from the polyphenol content of red wine.

Resveratrol, one of the most well-known types of polyphenols, is plentiful in red wine as well as the skin of certain types of berries, like grapes, blueberries and raspberries. First isolated in 1939 by a Japanese researcher, resveratrol has since been associated with a number of important health benefits.

It’s been shown to lower biomarkers for specific diseases and could even be therapeutic for conditions like neurological disorders, heart disease and diabetes.

Today, numerous types of polyphenols have been identified and shown to have powerful effects on health. From hesperidin found in citrus fruits like lemons and oranges to epigallocatechin gallate (EGCG) in green tea, there are many different types of polyphenols available in the diet that all boast a unique set of health benefits.

Risks and Side Effects

Lectins are a type of protein found in a wide array of foods, such as beans, wheat and potatoes. In small amounts, lectins can actually come with some pretty impressive health benefits. In larger quantities, however, they can disrupt digestion and even damage the lining of the intestines.

Much like polyphenols, lectins are a type of antinutrient, meaning that they can impair absorption of certain vitamins and minerals.

In vitro studies show that polyphenols may block the absorption of iron in a dose-dependent manner.

Lectins, on the other hand, inhibit absorption of a wider range of micronutrients and can even cause gastrointestinal upset with symptoms like indigestion, gas and bloating.

If lectins cause issues for you, there are several ways to reduce the lectin content in polyphenol-rich foods.

Soaking beans and legumes, for instance, has been shown to slash lectin content in half. Sprouting these foods can also be beneficial, allowing you to take advantage of the unique health benefits of polyphenols while minimizing the amount of lectins in your diet.

Although loading up on the polyphenols foods is unlikely to cause any negative side effects, capsules and supplements have been associated with some potential adverse health effects.

Polyphenol supplementation may actually have carcinogenic effects and can even disrupt the production of thyroid hormones as well. It can also interfere with certain medications and could impair iron absorption as well.

Ideally, it’s best to stick to dietary sources of polyphenols instead of using supplementation. Besides containing a hearty dose of polyphenols and antioxidants, these highly nutritious foods can also provide a host of other valuable vitamins, minerals and micronutrients.

If you do decide to take a polyphenol supplement, however, you may want to consult with your doctor if you have a history of thyroid problems, iron deficiency or cancer, or if you’re taking anti-diabetes medications or blood thinners to prevent an interaction.

If you have any other health concerns or experience any adverse side effects as a result of taking polyphenol supplements, you should also consider consulting with a health care practitioner to determine the best course of action.

Final Thoughts

• Polyphenols are a type of plant compound and micronutrient found in many different fruits and vegetables.
• They are high in antioxidants and have been associated with improved heart health, better blood sugar control, reduced inflammation and a reduced risk of cancer development.
• Some of the best sources of polyphenols include fruits, vegetables, nuts, beans, tea, coffee, herbs and spices.
• Although polyphenol supplements are also available, it’s best to increase your intake of polyphenol foods instead to minimize the risk of adverse side effects.
• Combine polyphenol-rich foods with a balanced diet and healthy lifestyle to maximize the potential benefits and reduce your risk of chronic disease.

The post Polyphenols: Natural Plant Compounds that Combat Inflammation appeared first on Dr. Axe.

Whether you’re a competitive athlete or a weekend warrior, getting results from your workouts comes down to way more than just the work you put in at the gym. In fact, combining a nutritious diet with a few top supplements for athletes can help give you a serious edge over your competitors while upgrading your performance by increasing strength, metabolism and muscle mass so you can make the most of each gym session.

Ready to learn more? Here are some of the top fitness supplements to consider adding to your routine, plus what to look for on your next shopping trip to make sure you’re getting the real deal.

Best Supplements for Athletes

1. Collagen

Collagen is the most abundant protein in the body and is found throughout the bones, muscles, skin, ligaments and tendons.

Unfortunately, as we get older, the amount of collagen that our body produces starts to decline, resulting in symptoms like joint pain, skin problems and slower healing and recovery.

Supplementing with collagen is a great way to combat the natural signs of aging and bump up collagen levels in your body to get quicker results.

Studies show that collagen can relieve joint pain and increase bone mineral density, which may help protect against exercise-related damage to keep your body strong. It can also improve your body composition by increasing lean body mass, building muscle strength and reducing overall fat mass.

What’s more, research also shows that collagen can even help enhance heart health by decreasing arterial stiffness and increasing levels of beneficial HDL cholesterol in the body, allowing your heart to pump blood through the body more efficiently to deliver key nutrients to your cells.

2. Whey protein

Without question, whey protein ranks as one of the most popular and most effective dietary supplements for athletes, and taking it as part of a post-workout meal or snack can help stimulate muscle synthesis to bring your workout routine to the next level.

Plus, it’s a good alternative to other supplements like protein tablets because it’s easy to add to shakes and smoothies and can provide a more concentrated dose of protein in every serving without having to swallow several capsules or pills at a time.

Impressively enough, research has found that whey protein can help maximize muscle growth and improve body composition by increasing lean body mass.

According to one large review of 14 studies in the Journal of the American College of Nutrition, combining resistance training with whey protein led to reductions in body weight and body fat, plus an increase in lean body mass.

(If you’re a vegan and seek muscle gain, consider pea protein as a great sport supplement. In fact, a 2015 study published in the Journal of the International Society of Sports Nutrition proved that pea protein was just as effective as dairy-based proteins at increasing muscle thickness after resistance training.)

3. Multivitamin

Regardless of what type of athlete you are, multivitamins are one of the most important sports supplements that you can add to your routine. Multivitamins can help round out a balanced diet, filling in the gaps to supply any essential nutrients you may be missing.

Certain nutrients are especially important for athletes, and a deficiency can take a major toll on your health. B vitamins, for instance, are responsible for supplying energy to your cells while vitamin C provides antioxidants that can help fight free radicals and promote muscle recovery.

Other key vitamins and minerals like calcium, magnesium, potassium, iron and zinc are also involved in energy metabolism, muscle function, blood cell formation and oxygen uptake, all of which are crucial to optimizing athletic performance.

(You can take each of the vitamins and minerals mentioned above as individual supplements as well, though a multivitamin should be able to cover all your bases in addition to a healthy diet.)

4. Vitamin D

With some sources estimating that a whopping 41.6 percent of the U.S. population is deficient in this essential micronutrient, vitamin D is one of the most important vitamin supplements for athletes on the market.

Vitamin D is found in few food sources and is synthesized by the skin as a result of sun exposure, but for older adults and those who are overweight, have darker skin or get limited sun exposure, the risk of deficiency gets even higher.

Not only does vitamin D work with other micronutrients to promote bone health and prevent bone loss, but it’s also involved in several other aspects of health as well. In fact, one review of seven studies even found that vitamin D supplementation was effective at increasing both upper and lower limb strength in healthy individuals over a period of four weeks to six months.

5. Omega-3 fatty acids

Omega-3 fatty acids are a type of heart-healthy fat that have been linked to a long list of potential health benefits. Besides improving heart health by keeping cholesterol levels in check, omega-3 fatty acids can also enhance immunity and soothe inflammation.

Omega-3 fatty acids may be especially beneficial for promoting healing, with some research suggesting that its anti-inflammatory effects may help prevent sports injuries in elite athletes and casual gym-goers alike.

Fatty fish varieties like salmon and tuna fish are great natural sources of omega-3 fatty acids, but fish oil is also available in supplement form for a quick and convenient way to get your fatty acid fix each day. There are also several omega-3 supplements for vegan athletes as well, such as algal oil, which is derived from omega-3-rich algae.

6. Glutamine

Glutamine is an incredibly important amino acid that is frequently considered one of the best supplements for endurance athletes. It’s been shown to promote healthy healing and is also used to provide energy for the cells in the immune system.

Plus, a study conducted by the Division of Kinesiology at Dalhousie University found that supplementing with glutamine reduced muscle soreness and helped speed up recovery post-exercise.

Coupled with its healing, immune-boosting properties, glutamine is a must-have if you find that you suffer from frequent aches and pains following your high-intensity workouts.

7. Bone broth

Made by slow-simmering animal bones and connective tissue for a period of several days, bone broth is loaded with easy-to-absorb trace minerals and ample amounts of collagen and gelatin.

As one of the best joint supplements for athletes, the collagen found in protein powder made from bone broth has been shown to improve activity-related joint pain in athletes while also protecting and preserving overall joint health.

Each serving of bone broth also delivers a hefty chunk of protein, making it a great alternative to other protein powders and securing it a slot as one of the best dietary supplements you can incorporate in your routine.

In fact, high-protein diets have been shown to help boost metabolism, improve body composition and even encourage muscle growth.

8. Creatine

Creatine, also referred to as creatine monohydrate, is one of the best bodybuilding supplements for those looking to build strength and increase muscle mass fast.

According to a review published by Baylor University, over 500 studies have been conducted on the effects of creatine supplementation, with about 70 percent demonstrating that creatine has significant ergogenic properties, meaning it can help boost performance, stamina and recovery.

Although there are plenty of comparisons out there between creatine vs. whey, both can be used in conjunction to really kick up your workout.

While whey protein helps stimulate muscle synthesis and growth, creatine helps boost strength and power to help you get better results, making it one of the top supplements for CrossFit athletes and bodybuilders alike.

9. Turkesterone

Turkesterone is a concentrated type of ecdysteroid (also called a phytoecdysteroid), a compound that is naturally found in some insects and plants. Ecdysteroids have anabolic and adaptogenic effects (like adaptogenic mushrooms), so they’re isolated and used to make supplements that are taken for purposes such as to boost muscle growth and athletic performance.

There’s evidence that turkesterone can help increase muscle growth and one’s muscle-to-fat ratio, thereby improving body composition. It may also have some anti-obesity and metabolic-boosting effects, according to certain animal studies.

Some other good supplements for athletes to take include:

• beta-alaine
• beetroot juice
• electrolytes
• branched chain amino acids
• medium-chain triglycerides
• phosphate
• CoQ10
• ashwagandha

Benefits of Sport Supplements

A healthy diet is fundamental to athletic performance and can often supply all of the vitamins, minerals and antioxidants that your body needs to succeed, whatever your sport or physical activity of choice may be.

However, adding a few nutritional supplements for athletes into the mix can bring your strength and stamina to the next level, supplying extra micronutrients that you may be lacking or that you can’t get from food sources alone.

Not only can adding a few safe supplements for teenage athletes and adults help round out your diet and provide an added dose of vitamins and minerals, but several supplements have also been shown to have extra benefits as well.

Creatine, for example, is one of the best supplements for muscle gain and strength, and while it’s found in plenty of foods like red meat, poultry and fish, opting for a supplement instead can supply a higher amount of creatine for faster results.

Similarly, collagen is found in very few food sources but has been shown to help reduce joint pain, improve body composition and increase muscle strength, making it one of the best workout supplements for men and women alike.

Although the benefits can vary based on which supplements you take, the top supplements for athletes are generally used to:

• Increase energy
• Enhance strength
• Promote muscle recovery
• Decrease body fat
• Support weight loss
• Boost metabolism
• Protect bone and joint health
• Relieve inflammation

Where to Find and How to Buy

You can easily find most of these supplements at pharmacies, grocery stores, health food shops and online retailers, making it easy and effortless to start adding them into your routine.

Be sure to always buy from a trusted and reputable retailer, and look for supplements with minimal extra ingredients and no added fillers to ensure you’re getting the best quality possible.

There are plenty of resources available that evaluate the quality of specific supplements and brands, using independent, third-party testing to determine how different products measure up to their claims. These companies make it easy to make sure you’re getting the most bang for your buck, helping you pick the best energy supplements and performance-enhancers available.

High-Quality Sports Supplements vs. Low-Quality Sports Supplements

Unfortunately, all supplements are not created equal, and many companies prefer to pump their products full of fillers and additives in favor of profit rather than health.

So how can you be sure you’re getting the best quality possible, regardless of whether you’re purchasing protein supplements for teenage athletes or professional competitors?

Here are a few simple tips for picking the best supplements for men and women:

1. Buy from a reputable and reliable retailer: Purchasing from a company that has a history of producing high-quality products is one sure-fire way to ensure you’re getting the real deal.
2. Read the ingredients label, and look out for additives and extra ingredients: Products that are chock-full of added ingredients and fillers can be a red flag, indicating that you may not really be getting what you’re paying for.
3. Check other resources for third-party testing and reviews: Look for independent companies like Consumer Labs that evaluate the quality of products and offer advice on which brands can be trusted.
4. Remember that cheaper is not always better: If a product is half the price of other comparable products, there may be a good reason why. A higher price tag can often signify higher quality standards, meaning you’ll be getting a better product overall.

How to Use

Remember that supplements are just one piece of the puzzle, which is why it’s incredibly important to incorporate them into a healthy diet and lifestyle rather than expecting supplements to be a quick-fix for better performance and faster results.

Additionally, it’s definitely possible to go overboard and have too much of a good thing. Multivitamins, for example, don’t become more effective by doubling or tripling the dose and can actually be dangerous if consumed in high amounts above the upper limit for specific vitamins and minerals.

Meanwhile, adding whey protein to a post-workout smoothie can be an effective way to boost muscle growth, but drinking several protein shakes per day without making other changes to your diet can actually cause weight gain and is often used as one of the most popular weight gain supplements for teenage athletes.

For this reason, it’s absolutely essential to stick to the recommended dosage when taking any kind of sports supplement. Follow the manufacturer’s instructions as directed, and be sure to consult with your doctor if you experience any adverse side effects or have concerns about your dosage.

Sports supplements should be used to supplement a healthy and balanced diet. When used correctly, they can bring a host of health benefits and help enhance your performance both in the gym and on the field.

Start by adding vitamin and mineral supplements to your morning routine and consuming with breakfast to help maximize absorption. Protein powders like collagen, bone broth or whey protein can be enjoyed as part of a post-workout snack or smoothie directly after exercising to enhance muscle growth and aid in recovery.

Meanwhile, studies suggest that creatine should be taken following exercise to have the maximum effect on strength and body composition.

Pair these elite athlete supplements with some of the best pre-workout foods to really drive up health and athletic performance. Foods like coconut oil, spinach, cordyceps, berries, coconut water, beets and chia seeds can help amp up energy, keep your body replenished and act as natural recovery supplements for athletes.

Looking for a few creative new ways to add a few exercise and bodybuilding supplements into your regimen? Many powdered supplements like collagen, bone broth and whey can easily be swapped into your favorite recipes to give them a high-protein, healthy twist.

Here are a few ideas to get you going:

• Protein Peanut Butter Fudge
• Matcha Green Tea Latte
• Lemon Protein Bars

Risks and Side Effects

Athletes have long used diet and supplements to help increase strength, stamina and performance. In fact, as far back as ancient Greece, athletes were advised to consume exotic meats and wine in the hopes of gaining an advantage over their opponents.

In the early 1900s, circus athlete Eugen Sandow emerged as the “father of modern bodybuilding” and began teaching how to use certain exercise methods and dietary habits to build muscle, with other bodybuilders soon following suit and recommending the use of ingredients like beef extract to help speed up muscle recovery.

By the 1950s, bodybuilding supplements and protein powders began popping up on the market, hitting a peak just 20–30 years later as the supplement industry began booming. The industry experienced even more growth with the signing of the Dietary Supplement Health and Education Act of 1994, which mandated that manufacturers were responsible for determining the safety of their products rather than the government.

In recent years, more and more research has demonstrated just how beneficial sports supplements can be when it comes to enhancing performance and increasing strength and muscle. However, it has also become increasingly difficult for consumers to find high-quality sports supplements to help maximize effectiveness.

With all supplements, be sure to buy from a trusted retailer and follow the manufacturer’s directions closely to avoid unwanted side effects. Consuming amounts above the recommended dosage can increase the risk of negative symptoms and may actually hurt rather than help athletic performance.

Check the ingredients label of your supplements carefully to ensure they meet the criteria to qualify as clean supplements for athletes.

Different regulatory agents have specific rules and restrictions determining which ingredients are considered legal supplements for athletes in different sports. Be sure to familiarize yourself with what is prohibited and allowed, and follow the guidelines carefully.

Finally, if you have any underlying health conditions or are taking any medications, check with your doctor before starting supplementation, as some supplements may worsen certain health conditions or interfere with specific medications.

If you have concerns or experience any negative side effects, talk to a trusted health care practitioner, and consider discontinuing use or decreasing your dosage.

Final Thoughts

• Sports supplements can be added to a nutritious diet and healthy lifestyle to help increase results and promote better performance.
• Supplements like collagen, bone broth protein, multivitamins, omega-3 fatty acids, whey protein, vitamin D and glutamine can all be effective at speeding up recovery, increasing muscle growth, improving body composition and more.
• Picking a high-quality supplement is key. Check the ingredients label, look for third-party certifications and buy from a trusted brand to make sure you’re getting the real deal.
• Most importantly, be sure to use these supplements for athletes as directed and pair with a healthy, well-rounded diet to maximize the potential benefits.

The post Best Supplements for Athletes — for Energy, Strength & More appeared first on Dr. Axe.

It’s no secret that switching up your spice rack can have a huge impact on health. In fact, more and more health care professionals are putting the focus on what you put on your plate rather than what’s in your medicine cabinet. Ingredients like turmeric and black pepper, for example, are jam-packed with benefits and have been shown to have a powerful impact on health when used together.

So do you need black pepper to absorb turmeric? And what are the benefits of turmeric and black pepper when used together?

Let’s take a closer look.

How Turmeric and Black Pepper Work Together

Turmeric and black pepper have each been associated with several health benefits. Combined, however, the health-promoting properties of these two ingredients are amplified exponentially.

Why do you need black pepper with turmeric?

To put it simply, turmeric contains a compound called curcumin, which is responsible for the majority of its powerful health benefits.

Likewise, black pepper also contains an alkaloid known as piperine, which has also been shown to have medicinal properties that are thought to be therapeutic in the treatment of  many conditions.

Curcumin is poorly absorbed by the body on its own. Pairing it with piperine, however, can significantly boost its absorption and allow the body to use it more efficiently.

Interestingly enough, one study on animals and humans conducted by the Department of Pharmacology at St. John’s Medical College in India even found that administering the two together increased the bioavailability of curcumin by 2,000 percent.

When combined, these two ingredients can come with some serious benefits, ranging from decreased inflammation to better digestion and beyond.

Benefits

1. May aid in weight loss

Many people use turmeric and black pepper for weight loss, thanks to the ability of this powerful combination to boost fat-burning and prevent weight gain.

According to one in vitro study published in Biofactors, curcumin could help block the growth of fat cells to reduce obesity. Another animal study showed that administering curcumin and piperine to mice increased fat loss and reduced inflammation.

2. Decrease inflammation

Black pepper and turmeric can have a powerful impact on inflammation. In fact, one study published in Oncogene actually tested the anti-inflammatory properties of several different compounds and found that curcumin was among the most potent.

In addition to enhancing the absorption of curcumin, piperine has been shown to boast its own set of anti-inflammatory effects as well. A 2009 animal model out of Korea actually found that piperine was effective at reducing several markers of inflammation in rats with arthritis.

This combination also helps with obesity-associated inflammation and plays a role in helping prevent and treat chronic diseases in part due to the duo’s anti-inflammatory effects.

3. Contain cancer-fighting properties

In recent years, the use of turmeric and black pepper for cancer has been heavily researched.

Although current research is limited mostly to in vitro studies, studies suggest that curcumin could help block the growth and spread of cancer cells while still preserving the viability of healthy cells.

Similarly, piperine has been shown to help kill off cancer cells and prevent tumor formation in test-tube studies, with some research indicating that it could be beneficial in the treatment of colon cancer.

Combined, they’ve been shown to help stop the spread of breast cancer cells, and curcumin and piperine also show promise for being effective against prostate, pancreatic, colorectal and other cancers.

4. Support digestive health

In many forms of traditional medicine, turmeric and black pepper have been used to soothe digestive issues and optimize nutrient absorption.

Recent research also shows that the active compounds in each could be incredibly beneficial.

Studies show that curcumin could be therapeutic for inflammatory digestive disorders like Crohn’s disease and ulcerative colitis. Plus, piperine may also help promote proper digestion by stimulating digestive enzymes in the pancreas.

5. Reduce pain

Using turmeric and black pepper for arthritis can be an effective way to manage pain and treat symptoms right at the source. This is because, in addition to having anti-inflammatory and anti-arthritic properties, turmeric and black pepper have been shown to act as natural pain relievers as well.

For example, an animal study published in the Asian Pacific Journal of Tropical Medicine demonstrated that piperine is effective at treating pain in rats after just two hours, even when used in lower doses.

Another study out of India also found that administering turmeric to post-operative patients helped significantly decrease pain and fatigue compared to a placebo.

Turmeric and Black Pepper Recipes

There are plenty of turmeric and black pepper recipe ideas out there, plus detailed instructions for how to make turmeric and black pepper capsules — not to mention how to make turmeric and black pepper drinks, soups, sauces, desserts and more.

Here are a few simple recipes to help get you started:

• Blended Pea Soup with Chickpeas
• Turmeric and Black Pepper Tea (also try our Turmeric Tea)
• Soba Noodles with Turmeric Thai Sauce
• Turmeric Latte

Dosage and Side Effects

In addition to the many benefits associated with these two spices, there are several turmeric and black pepper side effects that should be considered as well.

While sprinkling a dash or two in your favorite dishes is unlikely to cause any adverse symptoms, taking turmeric and black pepper supplements may. In particular, supplementation has been associated with side effects like nausea, diarrhea, decreased blood pressure and an increased risk of bleeding.

How much turmeric and black pepper should you take daily? Although there is no official recommended turmeric and black pepper dosage, most research has been conducted using doses between 500–2,000 milligrams per day of curcumin and around 20 milligrams of piperine.

Other studies suggest a turmeric and black pepper ratio of approximately 100:1 for best results.

To minimize side effects and maximize the potential health benefits, however, be sure to use only as directed.

Additionally, consult with your doctor prior to starting supplementation if you have any underlying health conditions or concerns.

The post Turmeric and Black Pepper Weight Loss Benefits and More appeared first on Dr. Axe.

Can a glass of beetroot juice a day keep the doctor away? According to recent research published in Frontiers in Nutrition, it just may help postmenopausal women avoid a visit to the cardiologist.

That’s because beet juice helps stimulate the production of nitric oxide, a vital chemical messenger that promotes circulation and blood flow. This is important for postmenopausal women considering they often face an increased risk of cardiovascular disease and increased blood pressure.

So what exactly did the study find? Let’s find out.

Study Results

A team of researchers from Pennsylvania State University, Edith Cowan University, the University of Western Australia, Wake Forest University and the University of Leeds sought to determine if nitrate supplementation in the form of beetroot juice could help reduce heart disease risk factors in postmenopausal women.

The study authors noted that “cardiovascular disease (CVD) is the leading cause of death in women, with increased risk following menopause. Dietary intake of beetroot juice and other plant-based nitrate-rich foods is a promising non-pharmacological strategy for increasing systemic nitric oxide and improving endothelial function in elderly populations.”

To see if that promise worked in practice, they conducted a randomized, placebo-controlled, double-blind, crossover clinical trial on postmenopausal women to see the effects of nitrate supplementation through drinking beet juice had on “resting macrovascular endothelial function and endothelial resistance to whole-arm ischemia–reperfusion (IR) injury at two distinct stages of menopause.”

Women were broken up into an early-postmenopausal group (last menstrual period one to six years ago) and a late-postmenopausal group (more than six years since last menstrual period). Each group had women consume nitrate-rich beetroot juice and nitrate-depleted beet juice every day for a week.

The study participants drank nitrate-rich beet juice every morning for seven day, and then after several weeks, they drank beetroot juice without nitrate.

Researchers found that the nitrate-rich beet juice boosted blood flow compared to the placebo without nitrate. However, the researchers noted that the benefits to the blood vessels went away after 24 hours of drinking beet juice.

Ultimately, they concluded that drinking beet juice daily can help protect heart health in postmenopausal women, but it’s dependent on the timing of supplementation since the effects wear off after 24 hours.

Thus, in order to get consistent heart-boosting benefits from drinking nitrate-rich beetroot juice, postmenopausal women should make it part of their daily routine.

Other Beet Juice Benefits

In addition to aiding blood flow and heart health, beetroot juice also may help:

• boost athletic performance
• combat disease
• lower blood pressure
• aid detoxification
• support cognitive health
• fight diabetes
• and more

Many of these benefits are due to the ability to stimulate nitric oxide. Other ways to get more nitric oxide include eating:

• bananas
• arugula
• Swiss chard
• spinach
• lettuce
• oranges
• endive
• pomegranate juice
• leeks
• parsley
• dill
• radishes
• cauliflower
• celery
• carrots
• broccoli
• cucumbers
• fennel
• turnips
• cabbage
• beets

In addition, supplementing with arginine and citrulline can boost nitric oxide levels.

The post Nitrate Supplementation: Beetroot Juice May Improve Postmenopausal Women’s Heart Health appeared first on Dr. Axe.

Collagen is the most abundant protein in our bodies, and that’s because it’s vital to many aspects of our health. Unfortunately, there are many things that can decrease our collagen levels, which is why supplementing with something like bovine collagen is a good idea.

First of all, we naturally start to lose collagen as we age, but we can also lose collagen due to:

• hormonal changes
• drugs
• alcohol
• processed foods
• white sugar
• hydrogenated oils
• overwork
• radiation
• fluoridated water
• excess sun
• nutritional deficits
• dehydration
• stress
• trauma

This is why it’s important to supplement with outside collagen sources as well, like bovine collagen.

While collagen sources in food exist, it can be hard to consume the parts of the animals where the collagen is concentrated.

One way to obtain bovine collagen from food sources is by making homemade bone broth. The benefits of bone broth are truly awesome so this is a great option.

Another smart and convenient choice is the use of collagen supplements.

Since it delivers a dense collagen punch to your cells, a bovine collagen supplement is one of the most beneficial and straightforward ways to up your collagen intake.

When you use high-quality, hydrolyzed collagen supplements, the protein breakdown is already halfway there, so to speak, because the usable small chain peptides and amino acids are ready to go — your body just has to put them to work for you.

So what exactly does that mean, what is bovine collagen and why should you make sure to add it to your health regimen? Let’s find out.

What Is Bovine Collagen?

Bovine collagen is also known as bovine cartilage or beef collagen. Gelatin is a form of hydrolyzed beef collagen, which means it’s essentially a part of broken-down collagen.

Where does bovine collagen come from? It’s a naturally occurring protein found in the cartilage, bones and hides of cows.

This type of collagen is very similar to what we have in our bodies and provides a healthy dose of types I and III collagen.

Type I collagen and type III collagen are the major components of skin, hair, nails, muscles, tendons, ligaments, bones, gums, teeth, eyes and blood vessels. Together, types I and III collagen make up more than 90 percent of the collagen in our bodies.

Bovine collagen is rich in the amino acid glycine, which is necessary for building healthy DNA and RNA strands. These are the essential genetic building blocks for properly functioning body cells.

Glycine is also one of the three amino acids that form creatine. Creatine is known to promote healthy muscle growth and aid in energy production during workouts.

Last but not least, bovine collagen also provides the amino acid proline. Proline plays a critical role in the body’s ability to produce its own collagen.

Hydrolyzed beef collagen was produced as a food supplement after scientists learned to break the long-chain triple-helix protein into shorter pieces and then separate the three helices from each other. The resulting short individual peptides make up hydrolyzed collagen.

Benefits

1. Helps treat osteoarthritis

Research continues on collagen’s value in treating bone and joint diseases like arthritis, and there is growing evidence that collagen hydrolysate might be able to help patients with osteoarthritis (OA).

When you have OA, it causes joint cartilage to become stiff and lose its flexibility. This decline in joint health makes a sufferer even more susceptible to joint damage.

Over time, this degenerative joint disease can cause cartilage to wear away, leading to pain, and eventually the bones could even rub against each other. Taking collagen for joints can help.

Multiple studies have shown collagen hydrolysate to be safe and to provide improvement in some measures of pain and function in men and women with OA or other arthritic conditions. Since cartilage is made up of collagen, it makes sense that supplementing with this building block could help the strength and framework of the cartilage itself.

Collagen hydrolysate (which is the same thing as hydrolyzed collagen) is of interest as a potential medical treatment for osteoporosis as well. Some researchers believe its high level of safety makes it an excellent long-term treatment for osteoarthritis and osteoporosis, which are both chronic disorders.

If you suffer from either condition, you should include bovine collagen as part of your arthritis diet and/or osteoporosis diet treatment plan.

2. Can improve gut health

Collagen contains vital amino acids, which have been shown to be beneficial to the entire gastrointestinal system. That includes the stomach as well as the intestines.

Studies show that one of these amino acids, glycine, actually improves digestion by increasing gastric or stomach acid. This acid is an essential digestive liquid produced in the stomach.

Through the use of collagen to increase low stomach acid levels, you’re able to better digest your food, which can prevent and help troubling heartburn and gastroesophageal reflux disease. It can also help leaky gut syndrome and inflammatory bowel disease, which also tend to involve low stomach acid.

Research indicates that glycine is also helpful with detoxification, which is excellent for your digestive health as well as your overall health. Glycine is actually one of the precursor amino acids to glutathione, a major antioxidant and detoxifying agent in the body.

3. Builds muscle and repairs tissue

Beef collagen is a structural protein found in cows so it’s inherently a super-high protein source. More specifically, beef collagen contains types I and III collagen, which are the best types of collagen to consume when it comes to workout and muscle recovery.

Collagen types I and III specifically support the tendons and ligaments that you use every time you exercise. By consuming collagen pre- and post-workout, you can help your body recover better and faster from physical exertion of all kinds.

Bovine pericardium also is used extensively in medical applications, including bio-prosthetic heart valves, dural closure, bone and dental membranes, and surgical buttressing. Because it’s mostly collagen, bovine pericardium is both strong and elastic.

In fact, lyophilized bovine collagen matrix has even been used in postoperative wound healing. One pilot study found that “type I bovine collagen matrix provided a safe, readily available alternative to traditional methods of second intention healing.”

However, another study concluded that using porcine collagen (from a pig) does not appear as safe, according to the research.

4. Promotes deeper sleep

The most abundant amino acid in collagen is glycine, an immunonutrient that supports healthy inflammation response and also promotes deeper, more restorative sleep. Human and animal studies have shown that glycine affects neurotransmitters in a way that promotes better quality sleep, making bovine collagen a natural sleep aid.

In animals, findings show that oral administration of glycine increases extracellular serotonin release in the prefrontal cortex. The results of three human trials demonstrate that glycine improves sleep quality in a subjective and objective manner with no serious adverse effects.

5. Improves skin quality

When taken internally, collagen can really improve the overall health of your skin, making for an excellent natural skin care product. It helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance.

Collagen is credited with helping reduce the visible signs of wrinkles, decreasing puffiness and fighting various other signs of aging.

Many people report a decrease in cellulite when consuming foods and supplements containing collagen, since cellulite forms due to a lack of connective tissue, allowing skin to lose its firm tone.

A double-blind, placebo-controlled study investigating the anti-aging properties of collagen conducted by the University of Kiel’s Department of Dermatology found that 2.5—5 grams of collagen hydrolysate used among women aged 35–55 once daily for eight weeks supports skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness.

At the end of only four weeks, those using collagen showed a statistically significant improvement in comparison to those using a placebo with regard to skin moisture and skin evaporation, plus noticeable decreases in signs of accelerated aging.

6. Works as a topical treatment

Bovine collagen is also typically used to help with several common issues. One study suggests that a topical ointment and bovine type I collagen spray are effective in the treatment of acute anal fissures (or small tears) in children.

For itchiness near the anus (anal pruritus), a cream with 5 percent bovine collagen applied two or more times daily can offer relief. Beef collagen might also help reduce symptoms of hemorrhoids when applied externally on the rectum.

A facial cream that includes bovine collagen can also help improve acne. Apply the cream twice a day to clean skin.

Are your gums sore after having a tooth pulled? It sounds strange, but people have found relief from beef collagen.

Simply combine a powdered bovine collagen with salt water to form a paste, and pack it into the dry socket after a tooth extraction.

Types and Supplements

With the rising popularity of collagen supplements, there are many varieties of powders, capsules and drinks on the market. So how you know what type of collagen is best for you?

Although humans naturally produce collagen, production decreases with age. This can lead to skin aging and changes with muscle and joint health.

Collagen supplements are derived from a number of sources, with bovine collagen (specifically from cows) the most popular. Other forms include marine collagen, chicken collagen and collagen from eggshell membranes.

While bovine collagen features types I and III collagen, marine collagen offers types I and II. This is why using a multi-collagen complex that features several sources is ideal.

Another important factor to consider when you’re shopping for collagen supplements is digestibility/absorption. When you consume collagen through foods and supplements, as either marine collagen or one derived from cows or egg shells, your body has to be able to break down and properly utilize this complex protein.

The digestive system has to go to work breaking the collagen down into simpler, more usable forms of peptides and amino acids. Then, these smaller molecules get absorbed in the small intestine into the blood.

Finally, these molecules go to all of the many places they’re needed and get reassembled into collagen.

Sounds like quite the process, right? Additionally, digestion of dietary collagen can often be incomplete and result in very large peptide chains, which are not well-utilized by the body.

There is a way to make it easier, and it’s to make sure that you purchase a collagen supplement that is already hydrolyzed. This means that the collagen has already been broken down into more easily digestible and usable forms.

I highly recommend a bovine hydrolyzed collagen supplement in powdered form. This collagen powder is a light yellow to off-white color.

It’s easy to add the collagen to smoothies and other drinks, as well as soups, stews and baked goods. Compared to gelatin, which has long chains of amino acids, hydrolyzed collagen has shorter chains of amino acids that are more easily digested.

In case you’re getting confused, gelatin is the cooked form of collagen that’s in the foods you eat (think the childhood favorite jello).

Nutrition Facts

This is an example of the nutritional content found in two scoops (20 grams) of a high-quality, grass-fed bovine collagen supplement:

• 72 calories
• 18 grams protein
• 108 milligrams sodium

A serving a bovine collagen contains the following amino acids:

• 1,462 milligrams alanine
• 1,517 milligrams arginine
• 1,192 milligrams aspartic acid
• 2,239 milligrams glutamic acid
• 3,719 milligrams glycine
• 144 milligrams histidine*
• 217 milligrams hydroxylysine
• 2,058 milligrams hydroxyproline
• 271 milligrams isoleucine
• 524 milligrams leucine*
• 614 milligrams lysine*
• 108 milligrams methionine*
• 379 milligrams phenylalanine*
• 2,076 milligrams proline
• 614 milligrams serine
• 342 milligrams threonine*
• 90 milligrams tyrosine
• 433 milligrams valine*

*Essential amino acids

How to Use (Recipes)

Bovine collagen supplements come in three different forms:

1. Real foods like bone broths
2. Beef gelatin
3. Hydrolyzed collagen supplements

All forms of collagen are good for your health, but the absorption rate of hydrolyzed collagen is said to be over 90 percent compared to only 27 percent or less in food.

If you’re looking to get your collagen from major food sources, then you definitely want to start consuming bone broth. Check out my recipe for making homemade Beef Bone Broth.

As this delicious and nutritious liquid simmers, the natural collagen in the beef bones leaches into the broth. When you’re really short on time, always make sure to buy a high-quality bone broth that’s ideally organic and made from grass-fed beef bones.

Once you’ve selected the right product for you, it’s time to explore bringing it into your diet. Here are some of the easiest ways to use a bovine collagen powder:

• Include two tablespoons in your morning liquid breakfast, like this Collagen-Berry Green Smoothie.
• Add to baking dishes, muffins, bars or pancakes to increase protein intake.
• Replace unhealthy protein powder with collagen powder.
• Take collagen pre- and post-workout for tissue repair and performance.

Follow dosing instructions on the particular product you use, or consult a health care expert if you are unsure of appropriate dosage.

Always store collagen products in a cool, dry place.

Risks and Side Effects

Hydrolyzed bovine collagen is widely used in nutrition supplements.

The U.S. Food and Drug Administration considers it as generally recognized as safe. It’s also a widely accepted and considered a safe food additive in many countries.

Bovine cartilage is considered safe when taken in proper amounts by mouth or applied to the skin. Generally, it does not tend to cause any significant side effects.

Minor side effects, however, can include digestive upset or rash. If you have a reaction to topical application of collagen, discontinue use.

Hydrolyzed collagen has not been found to have any significant drug or food interactions, but talk to your doctor before taking collagen if you currently take any other medications.

When it comes to bovine collagen, some people are concerned about mad cow disease, which is a rare illness you can get from eating infected beef. Mad cow disease does not appear to be transmitted through cartilage products like collagen supplements, but it’s probably a good idea to stay away from animal products from countries where mad cow disease has been found.

If you’re pregnant or breast-feeding, collagen supplements are not recommended.

Conclusion

• Collagen is the most abundant protein in our bodies, but we naturally start to lose collagen as we age. We can also lose collagen due to hormonal changes, drugs, alcohol, processed foods, white sugar, hydrogenated oils, overwork, radiation, fluoridated water, excess sun, nutritional deficits, dehydration, stress and trauma.
• Bovine collagen is a naturally occurring protein found in the cartilage, bones and hides of cows that provides types I and III collagen, the major components of skin, hair, nails, muscles, tendons, ligaments, bones, gums, teeth, eyes and blood vessels.
• It’s been shown to help treat osteoarthritis, improve gut health, build muscle, repair tissue, promote deeper sleep, improve skin quality and work as a topical treatment.
• All forms of collagen are good for your health, but the absorption rate of hydrolyzed collagen is said to be over 90 percent compared to only 27 percent or less in food.

The post Bovine Collagen Benefits for Skin, Sleep & Muscle Repair appeared first on Dr. Axe.

Shatavari, a revered herb in Ayurvedic medicine, has garnered significant attention in recent years for its myriad health benefits.

Known scientifically as Asparagus racemosus, shatavari has been used for centuries to promote overall wellness, particularly in women.

As modern research begins to uncover the extensive advantages of this herb, more people are turning to shatavari as a natural remedy for various health issues, and it can be a valuable addition to anyone’s natural wellness routine.

What Is Shatavari?

Asparagus racemosus is a climbing vine in the asparagus family, native to the Himalayas and parts of India. Often referred to as the “queen of herbs,” it is a species of asparagus plant that grows in India, Nepal and Sri Lanka.

The name “shatavari” translates to “one who possesses a hundred husbands,” highlighting its traditional use as a female reproductive tonic. It also has been translated to “curer of a hundred diseases” and “having one hundred roots.”

The plant is prized for its adaptogenic properties, meaning it helps the body cope with physical and emotional stress.

Its roots are the primary part used for medicinal purposes, often dried and ground into a powder or made into a liquid extract.

In Ayurveda, the traditional Indian system of medicine, shatavari is revered as a “rasayana,” a rejuvenating herb that promotes overall health and well-being. As noted, the root is the primary medicinal part, packed with beneficial compounds like saponins, steroidal glycosides and antioxidants.

Health Benefits

1. Hormonal balance and reproductive health

Shatavari is best known for its ability to support female reproductive health. It helps regulate menstrual cycles, alleviate PMS symptoms and enhance fertility.

Some research suggests it may help balance hormones and promote healthy cervical mucus.

The herb is also beneficial during menopause, helping balance hormones and reduce symptoms, such as hot flashes and mood swings.

2. Immune system support

Rich in antioxidants, shatavari boosts the immune system by combating oxidative stress and protecting the body from harmful free radicals. This enhances overall health and reduces the risk of chronic diseases.

It’s believed this herb gets its immunomodulatory properties from its steroidal saponins called shatavarins, and in vitro studies have confirmed the immune-boosting effects on human peripheral blood lymphocytes.

3. Digestive health

Shatavari promotes a healthy digestive system by acting as a natural antacid and aiding in the treatment of conditions like gastritis, ulcers and indigestion. Its anti-inflammatory properties soothe the digestive tract and improve nutrient absorption, which may be beneficial for digestive issues like constipation.

For instance, a 2006 study found that this herb was “an effective antiulcerogenic agent” and “causes an inhibitory effect on release of gastric hydrochloric acid and protects gastric mucosal damage” in rats with gastric ulcers.

It might also help maintain healthy gut flora.

4. Anti-inflammatory and antioxidant properties

The anti-inflammatory compounds in shatavari help reduce inflammation throughout the body, which can alleviate conditions such as arthritis.

Additionally, its antioxidant properties protect cells from damage and support overall health.

5. Lactation support

For nursing mothers, this herb can enhance milk production. It is often recommended as a galactagogue, helping increase both the quality and quantity of breast milk.

A 2022 double-blind, prospective, randomized, controlled clinical study examined postpartum use of a shatavari product for break milk output. In total, 78 women were split into a group taking a bar with the herb or a placebo bar.

It turned out that the women eating the shatavari bar led to better satisfaction scores from the mothers in lactation, well-being of the child, taste and ease of use.

This led researchers to conclude that shatavari “can be an effective option in postpartum women to establish early lactation and build confidence in breastfeeding along with nonpharmacological intervention.”

6. Stress and anxiety reduction

As an adaptogen, shatavari helps the body manage stress more effectively. It has a calming effect on the nervous system, reducing anxiety and promoting a sense of well-being.

Shatavari can help the body adapt to stress by regulating the stress hormone cortisol. This can improve mood, energy levels and overall resilience.

7. Respiratory health

Shatavari’s potential anti-inflammatory and demulcent (soothing) properties might offer relief for coughs and respiratory problems.

While more research is needed to confirm these effects on humans, shatavari has been proven to be effective in treating coughing in mice, and it has been used to treat dry cough in Ayurveda for centuries.

8. Potential diuretic

If you follow an Ayurvedic diet or are familiar with that traditional form of medicine, you’ve probably heard asparagus racemosus being used as a natural diuretic. While it’s been used for this purpose for a long time, human experimental models are lacking.

However, research conducted on rats confirmed its diuretic effects, providing promise that this traditional remedy is effective.

Further research is needed to confirm the following potential benefits of shatavari as well:

• Potential kidney stones treatment, as shown in rats
• Lowering blood sugar
• Anti-aging effects

How to Use (Dosage)

Shatavari is available in various forms, including powder, capsules, tablets and liquid extracts. The appropriate dosage can vary depending on the form and the individual’s health needs.

Here are some general guidelines:

• Powder: Mix one to two teaspoons of shatavari powder with warm milk or water, and consume once or twice daily.
• Capsules/tablets: Typically, 500 milligrams to one gram per day is recommended, taken with meals.
• Liquid extract: Follow the manufacturer’s instructions, usually around one to two teaspoons per day.

It is always advisable to consult with a health care provider or an Ayurvedic practitioner before starting any new supplement, particularly for personalized dosage recommendations.

Risks and Side Effects

While shatavari is generally considered safe for most people, there are some potential side effects and considerations to keep in mind, such as:

• Allergic reactions: Individuals allergic to asparagus should avoid shatavari, as it can cause similar allergic reactions.
• Hormone-sensitive conditions: Those with conditions such as breast cancer, ovarian cancer or endometriosis should consult a doctor before using this herb, as it can influence hormone levels.
• Pregnancy and breastfeeding: While shatavari is often recommended for lactation support, pregnant women should consult their health care providers before use.

Common side effects may include mild digestive discomfort or changes in bowel movements, which usually resolve on their own. Other potential side effects include:

• Diarrhea
• Stomach upset
• Gas
• Skin rash

It’s important to note that limited scientific research is available on shatavari’s interactions with medications.

Conclusion

• Shatavari is a powerful herb with a wide range of health benefits, particularly for women’s health, immune support and stress reduction. Its adaptogenic properties make it a valuable addition to anyone’s wellness routine.
• However, as with any supplement, it is essential to use it responsibly and under the guidance of a health care professional.
• For those seeking natural ways to improve their health, shatavari offers a promising and time-honored solution. Whether you’re looking to balance hormones, boost immunity or manage stress, this Ayurvedic herb could be the key to a healthier, happier life.

The post Shatavari: The Ayurvedic Wonder Herb You Need to Know About appeared first on Dr. Axe.

Out of 12 dietary, lifestyle and metabolic “preventable causes of death” that were examined in a 2009 study, omega-3 fatty acid deficiency ranked as the sixth highest killer among Americans. Research shows that omega 3-fatty acids, which can be obtained from taking fish oil and consuming fish, can help ward off a number of common causes of death, such as heart disease and stroke.

What are the benefits of fish oil? Studies suggest these include decreasing the risk of not only cardiovascular diseases, but also symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis and chronic skin ailments like eczema.

Fish oil intake has also been associated with aiding the body in weight loss, fertility, pregnancy and increased energy. Prescription fish oil has even been approved by the U.S. Food and Drug Administration to lower unhealthy high triglyceride levels.

Most of these fish oil benefits exist because it’s one of nature’s richest sources of omega-3 fatty acids, which have anti-inflammatory effects.

What Is Fish Oil?

Fish oil comes from the tissues of oily fish. When it comes to human consumption of fish oil, you can get it from eating fish or from taking a supplement.

The best sources of omega-3 oils are cold-water, fatty fish, such as salmon, herring, white fish, sardines and anchovies.

Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are long-chain polyunsaturated fatty acids (PUFAs).

Our bodies are able to make most of the fats we need need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.

Fish oil benefits are attributed to two very important omega-3 PUFAs: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the “marine omega-3s” because they mainly come from fish.

Fish oil vs. krill oil

The types of fish that are most commonly used to make fish oil supplements include salmon, cod liver, mackerel, sardines, halibut, pollock and herring.

Krill is another small, shrimp-like creature that is used to make krill oil, another marine source of omega-3 fats. Krill oil has a red color and naturally contains astaxanthin, a type of antioxidant that is added to some fish oils.

While both fish and krill oil provide omega-3s, they are of different chemical forms. The type found in fish oil is mostly triglycerides, while the type found in krill oil is mostly in the form of phospholipids.

This seems to change how the fats are absorbed. Some research suggests that krill oil may be better absorbed than fish oil.

However, because findings have been mixed, at this time experts still tell us that there isn’t sufficient evidence to say that krill is necessarily better.

Nutrition Facts

As mentioned, the main nutritional value of fish oil is its high omega-3 fatty acid content, particularly of DHA and EPA.

Nutritional information varies by product and fish source, so you’ll want to check supplement labeling for specific details.

A one-teaspoon serving of fish oil from sardines (about 4.5 grams) typically contains approximately:

• Calories: 40.6
• Total Fat: 4.5 g
• Saturated Fat: 1.3 g
• Polyunsaturated Fat: 1.4 g
• Monounsaturated Fat: 1.5 g
• Vitamin D: 0.4 mcg (3% DV)
• Omega-3 fatty acids: 1,084 mg (DV varies by age and gender)
• Omega-6 fatty acids: 90.6 mg (DV varies by age and gender)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Fish oil also typically contains vitamin A and other nutrients depending on the particularly fish used to make the supplement.

Benefits

1. ADHD

When it comes to mental health, what is fish oil good for? There’s some evidence suggesting that omega-3 fatty acids may help alleviate symptoms of ADHD and related developmental problems, as well as many other mood and mental health problems over one’s lifetime.

A 2012 study involving children from 6 to 12 years of age with ADHD found “statistically significant improvements” among those taking omega-3 supplements in the following categories: restlessness, aggressiveness, completing work and academic performance.

Another study found that increasing omega-3 intake, specifically DHA, may improve literacy and behavior in children with ADHD. Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60 percent of the brain is composed of fats.

2. Alzheimer’s disease and cognitive health

For several years now, the fish oil and Alzheimer’s disease connection has been studied with consistent results. The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults.

A study published in the FASEB Journal found that fish oil may act as a natural weapon to help fend off the onset of cognitive decline and Alzheimer’s disease.

Another study conducted by researchers at Rhode Island Hospital that examined the relationship between fish oil supplementation and indicators of cognitive decline found that the adults taking fish oil (who had not yet developed Alzheimer’s) experienced significantly less cognitive decline and brain shrinkage compared to adults not taking fish oil.

3. Arthritis

Omega-3 supplements may help relieve symptoms of rheumatoid arthritis, especially joint pain.

One study also showed that omega-3 fish oil supplements worked just as well as non-steroidal anti-inflammatory drugs (NSAIDs) in reducing arthritic pain. Fish oil may be a safer alternative to NSAIDs when taken long term for pain management, considering it has very low risk for side effects.

4. Cancer

Scientific studies demonstrate that fish oil may help prevent and eliminate various cancers, including colon, prostate and breast. It may also make conventional cancer drugs more effective.

Intravenous fish oil lipid emulsions, in particular, are rich in omega-3 polyunsaturated fatty acids, which exhibit anti-inflammatory and immunomodulatory effects.

A scientific review published in 2013 looked at omega-3 polyunsaturated fatty acids and prostate cancer prevention. Researchers concluded that there’s a great deal of evidence suggesting that omega-3s have antiproliferative effects — which means they inhibit cancer cell growth — in cancer cell lines, animal models and humans.

Another scientific review in 2014 evaluated study findings on omega-3 intake in relation to the prevention and treatment of breast cancer, the most prevalent cancer among women. The review found that EPA and DHA, as well as ALA, can differentially inhibit breast tumor development.

According to this review, there is solid evidence to support the use of omega-3s as “a nutritional intervention in the treatment of breast cancer to enhance conventional therapeutics, or potentially lowering effective doses.”

Additionally, a 2017 study found that “very high fish consumption in early adulthood to midlife may be associated with decreased risk of breast cancer.”

Fish oil also looks to be helpful for another type of cancer experienced by women: endometrial cancer. A 2015 study published in the American Journal of Clinical Nutrition revealed that “long chain omega-3 intake associated with reduced endometrial cancer risk only in normal-weight women.”

5. Cardiovascular disease

Omega-3 fish oil has anti-inflammatory properties, which may help prevent or manage a plethora of cardiovascular diseases.

According to a 2019 systematic review, DHA (compared to EPA) seems to be an especially beneficial bioactive compound for heart, cardiovascular and brain function.

Some studies have found that fish consumption can protect against heart disease, in spite of a large intake of fat and cholesterol. Fish oil has been shown to impact on several risk factors associated with coronary heart disease, including hypertension, high levels of triglycerides and high LDL cholesterol.

Omega-3 fatty acids are also associated with improved survival rates for heart attack victims, according to some research. A study published in the medical journal Circulation showed that people who took a high dose of fish oil each for six months following the occurrence of a heart attack actually improved their hearts’ overall functioning and also reduced biomarkers of systemic inflammation.

Although the National Center for Complementary and Integrative Health reports that “research indicates that omega-3 supplements don’t reduce the risk of heart disease,” it also tells us that “people who eat seafood one to four times a week are less likely to die of heart disease.”

Fish oil also can help manage blood pressure levels, according to research.

6. Depression and anxiety

A 2017 study published in Critical Reviews in Food Science and Nutrition noted: “There is mounting evidence to suggest that n-3 PUFAs play a role in depression and deserve greater research efforts.”

Most studies suggest a small to modest beneficial effect of PUFAs on depressive symptoms compared to placebo.

Omega-3 fatty acids have been shown to be critical for development and function of the central nervous system. Evidence from randomized, placebo-controlled trials suggests deficiency of dietary in omega-3 PUFAs may contribute to development of mood disorders, and supplementation may provide a new treatment option for depression and other mood-related problems.

According to a 2017 study published in the Journal of Integrative Neuroscience, there are several mechanisms by which omega-3 PUFAs are thought to induce an antidepressant effect, including by having anti-inflammatory actions and direct effects on membrane properties in the brain.

7. Diabetes complications

A study published in Brain Research shows how far-reaching fish oil can be for people with diabetes. Researchers found that fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed.

The study also showed that fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular.

8. Eye/vision-related disorders

Studies demonstrate that a combination of lutein plus zeaxanthin and omega-3 fatty acids can help reduce age-related macular degeneration.

Results have been mixed regarding whether omega-3s can help to slow down progression of advanced macular degeneration (AMD). However, DHA is a major lipid component of retinal photoreceptors in outer segments of the eyes. It has been shown to have anti-inflammatory and anti-angiogenesis properties that can protect against AMD.

9. Skin and hair

Fish oil benefits for skin include the ability to nourish the skin with fats and fat-soluble vitamins that help maintain a smooth, elastic texture. There is also evidence that fish oil prevents signs of photoaging (wrinkles), potentially as well as skin cancer, allergic reactions, dermatitis, cutaneous wounds and melanogenesis.

One of the biggest reasons fish oil leads to healthier skin is the fact that it can reduce inflammation. Research has shown that fish oil supplements can even reduce sun-induced inflammation and provide sunburn relief.

The deficiency of EPA and DHA in diet contributes to skin conditions, such as dandruff, thinning hair, eczema and psoriasis, as well as age spots and sun spots.

In one study, individuals taking fish oil equivalent to 1.8 grams of EPA had a significant reduction in symptoms of eczema after 12 weeks. Researchers posit that these effects may be due to fish oil’s ability to reduce leukotriene B4, an inflammatory substance that plays a role in eczema.

10. Fertility and pregnancy

How might fish oil help you sexually? Recent studies have shown that the consumption of omega-3 fish oil may help improve fertility in both men and women.

One of the greatest benefits for men is due to DHA, which is a byproduct of omega-3 fatty acids that plays a key role in the mobility and health of sperm.

Fish oil has also been shown to support fertility in women by reducing inflammation, balancing hormones and regulating their cycles. It may also be helpful in the treatment of conditions like polycystic ovarian syndrome and endometriosis, which can cause infertility.

Fish oil is also extremely beneficial for pregnant women and their children. Throughout pregnancy and also while breastfeeding, a woman’s omega-3 needs are even higher than usual.

According to the American Pregnancy Association, most U.S. women are deficient in EPA and especially DHA going into pregnancy and get even more depleted during pregnancy, as the placenta supplies the fetus with DHA from the mother’s tissue.

Omega-3 DHA is a critical building block of the fetal brain, eyes and nervous system. Once the baby is born, omega-3s continue to be vital to healthy brain development and immune function.

Omega-3 fatty acids also seem to reduce the chance of premature delivery. EPA and DHA intake can help support healthy labor and delivery outcomes.

This omega-3 duo also helps normalize mood and overall well-being in the mother after giving birth.

11. Weight loss/management

Australian researchers published results of a study examining the effects of fish oil on weight loss in combination with diet and exercise in the May 2007 issue of the American Journal of Clinical Nutrition. The results showed that a combination of fish oil supplements and regular exercise can reduce body fat while also improving heart and metabolic health.

The fish supplementation group had lowered triglycerides, increased HDL cholesterol and improved blood flow. Overall, adding fish oil to a current exercise program (and an overall healthy lifestyle) looks like it can decrease body fat as well as cardiovascular disease risk.

Another small study had all volunteers consume the same exact control diet and substituted fish oil for visible fats (things like butter and cream). The volunteers consumed six grams of fish oil each day for three weeks.

Researchers found that body fat mass decreased with the intake of fish oil.

The researchers concluded that dietary fish oil reduces body fat and stimulates the use of fatty acids for the production of energy in healthy adults. This means it may also be helpful for those looking to improve their body composition via exercise and bodybuilding.

12. Bones and muscles

A 2020 meta-analysis sought to evaluate the effect of omega-3 fatty acids on “sarcopenia-related performances among the elderly.”

By examining a series of randomized, controlled trials, researchers found there were minor benefits for muscle mass gain and improved walking speed for people who consumed at least two grams of omega-3 supplements daily, particularly when supplementing for more than six months.

Further research seems to confirm these findings, with a 2023 systematic review relaying that “the majority of the study results appeared to indicate that omega-3 fatty acids are beneficial for muscle health.”

In addition, a 2013 study found that omega-3 consumption may benefit bone mineral density, particularly in the spine, in older adults. Another study published in 2021 found that habitual use of fish oil supplements can reduce the risk of fractures, particularly in people predisposed to fracture risk.

However, experts note that the benefits of fish oil for skeletal and bone health depend on the EPA and DHA content in the supplement.

13. Liver health

Several studies have shown that fish oil and omega-3s can help protect the liver and improve symptoms of non-fatty alcoholic liver disease (NAFLD). For instance, a 2019 analysis provided the following conclusion: “These studies suggest that dietary supplementation with C20–22 ω3 PUFA should be considered as a viable and effective option to lower liver fat in obese adults and children with NAFLD.”

Meanwhile, a 2020 double-blind, randomized, placebo-controlled clinical trial saw the PUFAs in fish oil “were effective in reducing [alkaline phosphatase] and liver fibrosis without altering the expression of circulating miR-122 in individuals with NAFLD.”

Finally, a 2022 study found that fish oil supplementation was able to help improve liver damage in people with NAFLD.

Deficiency

Many of Americans’ health problems can be traced back to having an omega fat imbalance, specifically of omega-3 and omega-6 fats. Omega-6 fats aren’t necessarily bad for you, but if they’re consumed in large amounts without omega-3s they can cause inflammation, which leads to chronic illness.

Today, the average American has a 20:1 ratio of omega-6 to omega-3s, when a healthy ratio is more ideally around 4:1 or even better yet 2:1. Put in other numerical terms, the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.

The biggest cause of omega-3 deficiency is the overconsumption of foods high in omega-6 fatty acids. Omega-6 comes from things like fried foods, fast foods and boxed foods that contain vegetables oils (like soybean oil, canola oil, sunflower oil, cottonseed oil and corn oil).

Research has shown that having a lower ratio of omega-6/omega-3 fatty acids can reduce the risk of many common chronic diseases, including ADHD, asthma, arthritis, autoimmune diseases and more.

Dosage Recommendations

The best way to achieve a good balance of omega-3 and omega-6 is by getting fish oil from wild-caught fish, such as salmon. However, it is also beneficial for some people to supplement with a high-quality omega-3 fish oil or cod liver oil.

How much fish oil should you take per day?

• Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, but suggestions range from a fish oil dosage of 500 to 1,000 milligrams daily.
• How easy is it to get these recommended amounts? To give you an idea, there are more than 500 milligrams of total omega-3s in one can of tuna fish and one small serving of wild-caught salmon.
• Ideally aim to eat at least two servings of fatty fish each week to fulfill your omega-3 needs. This is a recommendation that is encouraged by organizations such as the American Heart Association.
• If you’re not able to get enough fish oil benefits through your diet, fish oil pills can be a good option. When taking fish oil, more is not always better. Remember that you want it to stay in a balanced ratio with omega-6 fats.
• When should you take fish oil supplements? The time of day is not important, so take it when it’s most convenient, ideally with a meal.

Risks, Side Effects and Drug Interactions

Omega-3s from supplements usually produce only mild side effects, if any at all, when taken at recommended doses.

The American Heart Association considers taking up to three grams of fish oil per day safe. It advises that patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care.

Most physicians would say that taking more than two grams (or 2,000+ milligrams) daily is a mega dose.

While they are generally tolerated well, fish oil side effects can include:

• belching
• bad breath
• heartburn
• nausea
• loose stools/diarrhea
• rash
• nosebleeds

Taking a high-quality supplement may reduce the likelihood of any unwanted side effects. It’s also a good idea to take fish oil pills with meals to reduce side effects.

Before taking this product, you should speak with your doctor if you currently take any medication or have any ongoing health concerns. You should also speak to your doctor if you have a known fish or shellfish allergy.

If you have a bleeding disorder, bruise easily or take blood-thinning medications, you should use these supplements with extra caution, since large doses of omega-3 fatty acids can increase bleeding risk. This bleeding risk also applies to people with no history of bleeding disorders or current medication usage.

If you have type 2 diabetes, you should only use supplements under your doctor’s supervision. Individuals with type 2 diabetes can experience increases in fasting blood sugar levels while taking fish oil supplements.

Avoid low-quality supplements

Also, not all fish oils are created equal. Most fish oils are highly processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold and can easily go rancid.

For that reason, you want to buy a fish oil in triglyceride form that also contains antioxidants to preserve them, like astaxanthin or essential oils.

• A high percentage of omega-3 oils on the market today may contain mercury and pesticide residues plus hydrogenated oils.
• Look for astaxanthin as part of any high-quality fish oil supplement.
• To avoid supplements containing mercury or other harmful contaminants, purchase supplements from a reputable source that clearly tests for these health-hazardous contaminants in its products. These tests should be ideally conducted by a third-party, and a certificate of analysis should indicate the levels of purity from environmental toxins.

Is fish oil for dogs and pets safe?

Just like with humans, omega-3 fats found in fish have been shown to have beneficial effects in treating illnesses in dogs and pets, according to PetMD. Research suggests that omega-3s for dogs can help with the treatment of infections, cancer, joint, heart, kidney, skin and gastrointestinal problems, in addition to having positive effects on wound healing, skin health and coat quality.

However, too much may have adverse effects on health. The National Research Council has established a “safe upper limit” of EPA and DHA for dogs, which is a daily dose between 20–55 milligrams per pound of body weight (of combined EPA and DHA).

In order to prevent side effects like digestive upset, stick to giving your dog no more than this amount.

Final Thoughts

• Omega-3 fatty acids are essential to our health, but our bodies cannot make them so we must get them from our diets. If diet is not enough to meet your needs, then a high-quality fish oil supplement is the next best option.
• Fish oils supplements can be used as prevention to health problems as well as a treatment. Scientific studies have and continue to back up all of the incredible benefits of fish oil, ranging from helping with eczema and fertility to heart disease and many types of cancer.
• The best fish oil supplements are ones manufactured under strict standards with thorough testing for health-hazardous contaminants like mercury.
• Currently, there isn’t a set standard recommendation for fish oil dosage, but most suggestions tell us to aim for a daily dose that provides between 500 to 1,000 milligrams of omega-3s.

The post Fish Oil Benefits for Cancer, ADHD, Pregnancy & More appeared first on Dr. Axe.

Probiotics have generated quite a bit of buzz in the health and wellness circuits in recent decades. Not only can you now get your daily dose through probiotic supplements and fermented foods, but this beneficial form of bacteria is also frequently added to snack bars, cereals, ice creams and even chewing gums.

However, not all probiotic supplements are created equal, and certain types of probiotics stand out for both their quality and potential health benefits.

So do probiotics do anything? And what is the best probiotic supplement?

Let’s look at why you should consider adding a probiotic supplement to your routine and how to pick the best one.

What Are Probiotic Supplements?

Probiotics are a type of beneficial bacteria found in the digestive tract that play a role in nearly every aspect of health, from immune function to digestion and beyond.

Even a minute imbalance in the delicate gut microbiome can have a huge impact on health, worsening certain conditions and causing gastrointestinal issues like bloating and stomach pain.

Taking a probiotic supplement is an easy way to boost the beneficial bacteria in your gut to promote better health. Available in capsule, powder and pill forms, probiotic supplements typically contain a wide range of unique bacterial strains, plus billions of probiotics in every serving.

Types of Probiotics

There are many different types of probiotics on the market, each of which varies based on numerous factors, such as stability, strain diversity and colony forming units (CFU) count.

Typically, there are two main species of probiotics, including Bifidobacteria and Lactobacillus. In addition to being the most widely available in both probiotic foods and supplements, these two species have also been extensively studied for their beneficial effects on immune function, digestive health, weight loss and more.

There are also many specific strains of probiotics, each of which has been shown to benefit specific health conditions. Some of the best probiotic strains include:

• Bacillus coagulans
• Bacillus subtilis
• Bifidobacterium bifidum
• Bacillus clausii
• Lactobacillus plantarum
• Lactobacillus fermentum
• Lactobacillus reuteri
• Lactobacillus acidophilus
• Lactobacillus gasseri
• Lactobacillus rhamnosus
• Lactobacillus sporogens
• Saccharomyces boulardii

In addition to probiotic supplements, many of these strains can also be found naturally in probiotic foods. Fermented foods like tempeh, natto and miso are all great sources of probiotics and feature many different types of probiotics to support several aspects of health.

Health Benefits

1. Improve mental health

Some research shows that gut health may be closely tied to mental health. In fact, several studies have found that probiotic supplementation could be beneficial in the treatment of several mental health conditions, including depression, anxiety, obsessive-compulsive disorder and autism spectrum disorder.

Although research in humans is lacking, some animal models also suggest that certain types of probiotics could improve memory and protect against neurodegenerative disorders like Alzheimer’s disease. There are some human trials that back up these findings.

2. Support digestion

Adding probiotic foods or supplements to your daily routine can bring big benefits when it comes to digestive health. Not only can it aid in the prevention and treatment of inflammatory bowel disorders like Crohn’s disease and ulcerative colitis, but it may also improve symptoms of irritable bowel syndrome, a condition characterized by bloating, gas, diarrhea and constipation.

3. Boost immune function

More and more mounting evidence has found that gut health may be closely connected to immune function.

In addition to blocking the growth and spread of harmful bacteria in the gut, probiotics have also been shown to reduce the risk of certain types of infection, including respiratory infections and urinary tract infections in both children and adults.

4. Promote weight loss

Many types of probiotics have been shown to boost fat-burning and weight loss through several different mechanisms. For example, some strains of probiotics may alter levels of specific hormones in the body that regulate appetite and hunger, helping you feel fuller between meals to kickstart weight loss.

Other types also prevent fat absorption by increasing the excretion of fatty acids in the stool. One study in the British Journal of Nutrition actually showed that taking low doses of Lactobacillus gasseri led to an 8.5 percent reduction in belly fat over 12 weeks.

5. Enhance skin health

Thanks to their ability to fight inflammation and block the growth of bacteria, probiotics are thought to be therapeutic for  a number of different skin conditions. In fact, one study out of Canada found that women who used probiotics while pregnant or breastfeeding significantly reduced the risk of eczema in infants.

Some types of probiotics are also thought to aid in the treatment of conditions like atopic dermatitis and acne as well, although more research is needed to confirm these findings.

How to Choose the Right Probiotic

There are several factors to consider when picking the best probiotic supplement to fit your personal needs and preferences. The best probiotic for men, for example, may differ from the best probiotics for women or those with specific health conditions or concerns.

Here are a few of the top things to look for when choosing your probiotic supplement:

1. Brand quality — Buy from reputable retailers with readily available probiotic reviews from customers.
2. High CFU count — Be sure to purchase a supplement that has a higher number of probiotics, anywhere from 15 billion to 100 billion.
3. Survivability and strain diversity — Check for strains like Bacillus coagulans, Saccharomyces boulardii, Bacillus subtilis, Lactobacillus plantarum, Bacillus clausii, and other cultures or formulas that ensure that probiotics make it to the gut and are able to colonize.
4. Prebiotics and supplementary ingredients — Prebiotics provide the fuel necessary for probiotics to grow and thrive. High-quality probiotic supplements should have both prebiotics and other ingredients designed to support digestion and immunity. Examples of these ingredients are (preferably fermented) flaxseed, chia seed, cañihua seed, astragalus, ashwagandha, hemp seed, pumpkin seed, milk thistle, peas, ginger, mung bean and turmeric.
5. Stability and organism types — Some probiotic strains need to be kept cold in order to preserve their potency while others are shelf-stable and don’t require refrigeration. Unfortunately, most refrigerated probiotics never make it past the stomach because they aren’t stable. Instead, look for a shelf-stable product that contains soil-based organisms.
6. Sugar — A synbiotic is a dietary supplement that contains both prebiotics and probiotics. The best synbiotics contain healthy plant starches and fiber rather than sugar to help feed the probiotics and help them grow.
7. Living vs. dead — “Live and active cultures” are a better bet than “made with active cultures.” After fermentation, the product may be heat-treated, which helps extend shelf life, but it kills off both good and bad bacteria in the process.

Risks and Side Effects

Should you take probiotics every day? And what are the possible dangers or side effects of probiotic supplements?

Despite the many benefits of probiotic supplements, they may be associated with several adverse symptoms, especially when first starting out. Some of the most common side effects include digestive issues like gas, bloating and stomach pain.

With consistent, daily use, these symptoms will likely subside over time.

However, it’s best to start with a low dosage and work your way up slowly to assess your tolerance. Alternatively, consuming foods with probiotics or probiotic drinks can be a safe and effective way to squeeze more beneficial bacteria into your diet with minimal adverse side effects.

As always, if you have any underlying health conditions or are taking other medications, it’s best to consult with your doctor before starting supplementation.

Final Thoughts

• Probiotics are a type of beneficial bacteria found in the gut that have been linked to a number of impressive health benefits.
• What are the benefits of taking a probiotic supplement? Studies show that probiotics may promote weight loss, skin health, digestion, immune function and mental health.
• Be sure to purchase from a reputable retailer and pay close attention to the strain diversity, CFU count, supplementary ingredients and stability to ensure you’re getting a high-quality supplement.
• You may also want to consider adding a variety of probiotic foods to your diet to help support better gut health, such as kombucha, kefir, miso, natto and tempeh.

The post Choosing the Best Probiotic Supplements Among the Different Types appeared first on Dr. Axe.

Berberine comes from China and India, where it was first utilized thousands of years ago in Traditional Chinese Medicine and Ayurvedic medicine.

What is berberine used for today? It’s been shown in human, animal and lab studies to have many pharmacological effects, including antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering capabilities.

Extracts and supplements made from this compound, such as berberine HCL, are generally inexpensive, safe and well-known for their broad antibacterial activities. They may even be able to help naturally treat conditions without the use of antibiotics.

What Is Berberine?

Berberine (also known as berberine hydrochloride) is a natural isoquinoline alkaloid found in a wide variety of herbs, including goldenseal, barberry, goldthread, Oregon grape and tree turmeric.

Within these plants, the berberine alkaloid can be found in the stem, bark, roots and rhizomes (rootlike subterranean stems) of the plants. It has a deep yellow color — so much so that it has been used as a natural dye.

Berberine is found in a group of shrub plants called Berberis. It is also the main active component of two herbs that are popular in natural medicine: Coptidis Rhizoma and Phellodendri Chinensis Cortex.

In Traditional Chinese Medicine, these herbs have been used to naturally treat diabetes for centuries. This compound also has a long history of use for managing bacterial gastroenteritis, diarrhea and other digestive diseases.

Alkaloids are defined as a class of organic compounds of plant origin containing mostly basic nitrogen atoms. Consuming them can have pronounced physiological actions on humans, especially pertaining to cardiovascular and metabolic health.

A growing number of studies have uncovered evidence that berberine benefits can include protecting against:

• Metabolic syndrome
• Diabetes
• Gastrointestinal infections
• Heart disease
• High cholesterol
• Hypertension (high blood pressure)
• Immune challenges
• Joint problems
• Low bone density
• Weight control
• Possibly depression and cognitive decline
• Potentially formation of cancer cells

Why is this? It’s due to the molecule structures berberine possesses.

Its molecular formula is C20H18NO4, and like other protoberberine alkaloids — such as jatrorrhizine — it can do wonders for health.

Health Benefits

1. Potential diabetes treatment

In one study, berberine was found to help lower blood glucose. This can help prevent and treat type II diabetes and its complications, including diabetic cardiovascular disease and diabetic neuropathy.

It’s also been shown to have positive effects on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome.

One of the most impressive studies compared taking 500 milligrams of the compound two to three times daily for three months to taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing it as a “potent oral hypoglycemic agent.”

Additional studies have also indicated that berberine improves glucose uptake and lipid metabolism disorders. For example, a study published in Evidence-Based Complementary and Alternative Medicine demonstrated that berberine can improve insulin sensitivity by adjusting adipokine secretion.

Thanks to its effects on insulin sensitivity, this compound may also help prevent kidney damage, according to some studies.

2. May help lower high cholesterol and high blood pressure

There’s evidence that berberine may help lower high LDL, total cholesterol and high blood pressure levels.

A study published in the journal Metabolism showed that berberine reduced serum cholesterol along with triglyceride levels in type 2 diabetic patients. It seems to work by inhibiting PCSK9, which, as research from Harvard Medical School notes, helps lower cholesterol.

A separate study found that the combined administration of red yeast rice — well-known for its ability to naturally lower cholesterol — and berberine may provide a broader range of cholesterol protection with a lower risk of serious adverse effects compared to prescription statin therapy.

In animal studies, berberine has been shown to decrease abnormally high concentrations of fats and lipids in the blood by promoting the excretion of cholesterol from the liver and inhibiting the intestinal absorption of cholesterol.

Because it can lower blood sugar, improve LDL cholesterol and triglyceride levels, reduce testosterone levels, and lower waist-to-hip ratio, it offers benefits for women with polycystic ovary syndrome as well.

It can also improve blood pressure levels and circulation among people with metabolic syndrome when consumed with a healthy diet high in antioxidants or supplements such as folic acid, coenzyme Q10 and astaxanthin.

3. May help support weight loss

Berberine is one of few compounds that is capable of activating adenosine monophosphate-activated protein kinase (AMPK). AMPK is an enzyme inside the human body’s cells that is often called a “metabolic master switch” since it plays a crucial role in regulating metabolism.

AMPK activation boosts fat burning in the mitochondria, which is why studies have demonstrated that berberine may help stop fat accumulation in the human body and protect against metabolic syndrome.

In one study published in Phytomedicine, obese adults were given 500 milligrams of berberine orally three times per day for a total of 12 weeks. The efficacy and safety of the treatment were determined by measurements of body weight, comprehensive metabolic panel, blood lipid and hormone levels, expression levels of inflammatory factors, complete blood count, and electrocardiograph.

Overall, this study displayed that berberine is a potent lipid-lowering compound with a moderate weight loss effect.

4. Potential protection against cognitive decline

Studies have evaluated the therapeutic potential of berberine against neurodegenerative diseases like Alzheimer’s disease, Parkinson’s disease and trauma-induced neurodegeneration.

While more research is warranted, one study revealed that there are multiple positive effects of berberine — some of which enhance neuroprotective factors/pathways and others that counteract neurodegeneration.

Animal studies have also shown that it may help fight depression.

There’s evidence that berberine possesses protective central nervous system activities, particularly the ability to inhibit monoamine oxidase-A, an enzyme involved in the degradation of norepinephrine and serotonin, that has mood-lifting effects.

5. Can help manage SIBO

Patients who suffer from small intestine bacterial overgrowth (SIBO) symptoms have excessive bacteria in their small intestines. Present conventional treatment of SIBO is limited to oral antibiotics with inconsistent success.

The objective of one study published in Global Advances in Health and Medicine was to determine the remission rate of SIBO using an antibiotic versus an herbal remedy. It found that the herbal treatment, which included berberine, worked just as well as antibiotic treatment and was equally safe.

6. Supports heart health

Part of berberine’s positive effect on heart health likely stems from the compound’s ability to help keep blood sugar levels and obesity in check, both of which can raise the risk of coronary heart disease.

It also stimulates the release of nitric oxide, a signaling molecule that relaxes the arteries, increases blood flow, lowers blood pressure and protects against arteriosclerosis.

In research published in the World Journal of Cardiology, people who took berberine had better heart function and were better able to exercise than those who took a placebo.

The cardiovascular effects of berberine also suggest its possible clinical usefulness in the treatment of arrhythmias and heart failure.

7. May improve lung health

Research suggests that berberine benefits lung function due to its anti-inflammatory effects. This alkaloid has even been shown to reduce the effect of cigarette smoke-induced acute lung inflammation.

In one study published in the journal Inflammation, mice were exposed to cigarette smoke to cause acute lung injury and were then given 50 mg/kg of berberine intragastrically. Upon examination of lung tissues, it was found that cigarette smoke caused inflammation of the lung’s alveoli along with cellular edema or abnormal fluid retention.

However, pretreatment with berberine significantly lessened lung inflammation and ameliorated cigarette smoke-induced acute lung injury through its anti-inflammatory activity.

8. May protect the liver

Is berberine good for the liver? Although more research is needed to confirm it can defend against liver diseases, early research suggests that berberine supports the liver by decreasing blood sugar, insulin resistance and triglycerides, which are markers of liver damage in people with diabetes and viruses like hepatitis.

It may also offer support for people with fatty liver disease. Animal studies have found that berberine exerts anti-hyperglycemic and anti-dyslipidemic effects, meaning it improves glucolipid metabolism, which can help address root causes of fatty liver disease.

9. Potentially has anti-cancer effects

There is increasing research on the regulation of cancer cell metabolism by berberine hydrochloride. That’s because berberine may help induce cancer cell death.

Its anticancer activity, specifically inhibiting growth and proliferation of cancer cells, makes it likely to become a natural component of the nanoparticulate delivery systems used for cancer berberine therapy. For example, berberine induced apoptosis of human tongue cancer cells in research conducted at China Medical University.

Supplement Uses and Dosage

Berberine can be found in supplement form, most commonly as berberine HCL, online or in most health food stores.

Be careful not to confuse berberine with piperine (black pepper extract), berberrubine (a metabolite) or berberol (a brand name mixture of tree turmeric and milk thistle).

Since berberine has a short half-life, you generally need to take this supplement in divided doses (such as three times a day) to keep stable levels in your blood.

Many studies use dosages of 900 to 1,500 milligrams per day. It’s most commonly recommended to take 500 milligrams three times per day for a total of 1,500 milligrams per day.

It should be taken with a meal, or shortly after, to take advantage of the blood glucose and lipid spike that comes with eating a meal.

High doses taken acutely may cause stomach upset, cramping and/or diarrhea, which is another good reason to take berberine in multiple doses throughout the day.

You can work with a natural health care practitioner to determine the dose that works best for you.

Some people also apply berberine directly to the skin to treat burns and to the eye to treat bacterial infections, like trachoma, that frequently causes blindness. It has been shown to be effective against a wide range of bacteria, protozoa and fungi that can affect the skin.

Risks, Side Effects and Interactions

What are side effects of berberine? If you have a medical condition or are on any medications, including antibiotics, then it is recommended that you speak to your doctor before taking it.

This is especially important if you currently take blood sugar-lowering medications.

Since it can lower blood sugar, diabetics who are controlling their blood sugar with insulin or other medications must use caution when using this supplement to avoid dangerously low blood sugar levels. People with low blood pressure should also be careful when using it since it can naturally lower blood pressure.

Pregnant and nursing women should not take berberine.

Is berberine safe to take long term? It’s best to speak with a doctor if you plan to supplement with it for more than 12 weeks.

Overall, this alkaloid has an outstanding safety profile. The main side effects are related to digestion and are minor, as there are some reports of cramping, diarrhea, flatulence, constipation and stomach pain.

Again, by sticking with recommended smaller dosages — spread out through your day and after meals — these possible minor negative berberine side effects can be avoided all together.

Final Thoughts

• Popular in traditional Chinese and Ayurvedic medicine treatments, berberine is a natural alkaloid found in a wide variety of herbs.
• It’s proven to possess antibacterial, antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering effects.
• Berberine benefits include potentially treating diabetes, lowering high cholesterol, combating obesity, protecting against neurological diseases, treating SIBO, supporting heart health and boosting lung health.
• It also shows potential for cancer inhibition, digestive issues, osteoporosis, burns, bacterial infections and even depression, though further research is needed.
• Berberine side effects are rare when moderate doses are taken, but it can lower blood sugar and blood pressure, so those who take medications must use caution when using this supplement.

The post Berberine Benefits for Diabetes, Digestive Problems & More appeared first on Dr. Axe.

Algal oil is the oil that is derived directly from algae. It contains DHA, which accounts for 97 percent of the omega-3 fats in the brain.

Unfortunately, not enough Americans get enough sources of this essential fatty acid. Algal oil is a plant-based, marine DHA oil that does not come from cold-water fish.

As scientists and doctors realized how important omega-3 fatty acids are for Americans, they began to study other ways to get these essential fatty acids from sources other than fish.

Cold-water, fatty fish like salmon are also good dietary sources of these healthy fats, but beyond salmon there are not many ways to get the nutrient into your diet regularly.

Algal oil, however, provides DHA, and because it does not come from fish, it’s sustainable and serves as a plant-based, vegetarian option.

There is also no risk of ocean-borne contaminants when using algal oil.

Cooking oils, yogurts, juices, milk and nutrition bars are being fortified with algal oil, and they can now be found in your local food store, so let’s dive deeper into this oil’s nutritional value.

Omega-3s and Algal Oil Nutrition

The health impacts of omega-3 fatty acids have been well-studied and established. They’re known for being anti-inflammatory agents, and they help the body reduce blood clots.

Fish oils contain these omega-3s that are predominately made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The fatty acids come from organisms that have adapted to the cold, such as cold-water fish.

ALA, or linolenic acid, is also a type of omega-3, but the body converts it to EPA and DHA. However, the amounts converted are not significant enough, which is why you need to eat other sources of the nutrients.

These fish obtain EPA and DHA by eating algae that have the flax-type omega-3s typical of plants. When the fish consume these algae, they then concentrate high amounts of EPA and DHA in their tissues.

They’re also able to keep the membrane cells from becoming too stiff when exposed to frigid temperatures.

When the health benefits of omega-3s became well-known and doctors began recommending omega-3s to their patients, some issues surfaced. Using cold-water fish for their docosahexaenoic acid and expecting people to take one gram per day became unsustainable.

Plus, vegetarians did not feel comfortable taking a supplement that came from fish, but they needed omega-3s, too.

Researchers realized that the answer was to go to the source — the benefit-rich algae. They started looking into the microscopic algae that actually make DHA.

Instead of getting the fatty acids from the fish that ate the EPA and DHA algae, they thought to start producing DHA algae and keep the fish out of it!

This algae, they found out, can be raised on a farm and yield sustainable DHA that is also vegetarian, kosher and organic. This algae-derived DHA is called algal oil, and it’s now added to food products to ensure that we get enough omega-3s in our diets in a sustainable and humane way.

Researchers wanted to ensure that people were getting high-quality omega-3s, and studies were done to prove that algal oil is just as effective as the fatty acids found in cold-water fish.

A 2008 study published in the Journal of the American Dietetic Association evaluated the effects of algal oil capsules and the oil from nutrient-packed salmon. Researchers were looking to understand if the two types of algal oil would provide DHA to both plasma and erythrocytes equivalently.

The results found that algal oil DHA capsules and cooked salmon appear to be bioequivalent.

Another 2014 scientific review published in Critical Reviews in Food Science and Nutrition found that algal oil serves as an effective alternative source of docosahexaenoic acid. Studies showed that ingestion of algal oil led to significant increases in blood erythrocyte and plasma DHA.

This has promoted future studies that focus on the plant-based options for people in need of omega-3 fatty acids, such as phytoplankton and vegan omega-3 sources.

Algal Oil vs. Fish Oil

Two major reasons why algal oil may be a better choice than fish oil supplements are because using fish for their oil is not sustainable and has a major impact on the oceans, and fish oil may include contaminants.

Fish can accumulate toxins such as mercury, dioxins and polychlorinated biphenyls (PCBs). Plus, spoiled fish oil may produce peroxides.

While a serving of fish may contain anywhere from 10 to 1,000 parts per billion of mercury, fish oil supplements have not been found to contain similar mercury levels because they’re typically purified, but unpurified varieties can be problematic.

Studies show that unpurified fish oil supplements contain unsafe levels of environmental contaminants, but 80 percent of fish oil supplement companies verify that they have met the strictest U.S. standards for eliminating contaminants.

When using fish oil supplements, the best form of omega-3 fish oil contains astaxanthin (a powerful antioxidant that also helps stabilize fish oil), and the preferred choice is fish oil made from wild-caught Pacific salmon, which has high levels of DHA/EPA and astaxanthin.

Algal oil products or supplements are also great options for people who follow a vegetarian diet or wish to go with a more sustainable option.

Benefits

1. Supports healthy pregnancy

The omega fatty acid DHA is essential for brain development during a healthy vegan pregnancy. Studies have shown that when a pregnant women consumes omega-3s, it improves the child’s development.

Omega-3 requirements increase during pregnancy in order to aid brain growth, especially as it accelerates during the second half of pregnancy.

Researchers have used a variety of tests, such as general developmental milestones, problem solving and language development, to assess neurodevelopmental outcomes among infants whose mothers were supplemented with omega-3 fatty acids compared with those who were not.

A 2004 study conducted by Harvard Medical School and Harvard Pilgrim Healthcare found that higher maternal DHA consumption during pregnancy resulted in higher novelty preference on visual recognition memory and higher scores of verbal intelligence.

Animal studies have demonstrated that deprivation of omega-3 fatty acids, which are present in algal oil, during pregnancy is associated with visual and behavioral deficits that cannot be reversed with postnatal supplementation.

This is why guidelines have recommended that pregnant women consume at least 200 milligrams of DHA per day.

2. Boosts eye health

The brain and eyes are highly enriched with omega-3 fatty acids, which accumulate in these tissues during late fetal and early neonatal life.

A scientific review conducted by the Agency for Healthcare Research and Quality (U.S.) states that “clinical research has only scratched the surface with respect to understanding the possible utility of the intake of omega-3 fatty acids as a primary or secondary prevention in eye health.”

It’s known that there are very high levels of DHA present in the retina, and the role of DHA may be related to its biophysical effects on the cell membrane. It’s believed that it may modulate the activity of membrane-bound enzymes, which are responsible for the maintenance of cellular function.

It may also regulate the receptors and kinetics of membrane transport systems.

Macular degeneration is a condition that is age-associated vision loss and blurry vision related to damage to the macula, or center of the eye. This can be a result of aging, poor digestion, smoking, high blood pressure, exposure to UV radiation and a low-vegetable diet.

A natural treatment for macular degeneration is an omega-3 fatty acid capsule that contains EPA and DHA because it helps relieve intra-ocular pressure.

3. Supports cardiovascular health

Algal oil helps regulate heartbeat, reduce blood pressure, decrease blood clot formation and reduce overall inflammation. This decreases the risk of heart attacks and strokes.

Algal oil also helps reduce triglycerides.

A 2012 study published in the Journal of Nutrition identified 11 randomized controlled trials with 485 healthy participants and evaluated the relation between algal oil DHA supplementation and cardiovascular disease risk factors. The results indicate that DHA supplementation from algal oil may reduce serum triglycerides and increase HDL cholesterol and LDL cholesterol in persons without coronary heart disease.

4. Aids cognitive development and function

Omega-3 foods are important for cognitive development and function.

The brain is made mostly of fat, and it functions especially well with high levels of EPA and DHA. They help the brain’s communication processes and reduce inflammation, which can help slow aging.

EPA and DHA are also required for the functional development of the brain in infants and maintenance of normal brain function in adults. The inclusion of plentiful omega-3s in the diet improves learning ability, whereas deficiencies are associated with deficits in learning.

Another interesting benefit of algal oil and other EPA and DHA foods is they may be able to reduce the symptoms of anxiety and depression. The European Journal of Neuroscience published a study showing that oil containing omega-3s reversed all anxiety-like and depression-like behavior changes induced in rats.

5. Improves memory

Studies have shown that higher intakes of omega-3 oils significantly reduce the incidence of Alzheimer’s disease as well as vascular dementia. Oils like algal also improve quality of life and memory in those affected by dementia.

Alzheimer’s disease is a brain disorder that progressively causes memory loss, dementia and early mortality. Memory loss is caused when plaque forms in the brain.

A 2012 animal study published in the Journal of Alzheimer’s Disease found that omega-3 fatty acid supplementation improved cognitive function. This effect appeared larger in rats compared to mice and in males compared to females.

The fatty acid supplementation also diminished the amount of neuronal loss, especially in female animals.

6. Reduces inflammation

Preliminary studies suggest that omega-3s may help improve symptoms of osteoarthritis and joint pain. Inflammatory bowel disease may also be relieved with omega-3 supplementation.

Because people consuming the standard American diet don’t boost their omega-3 intake to balance out the elevated omega-6s they consume regularly, there has been an onslaught of chronic diseases and inflammatory processes.

By reducing inflammation, which is at the root of most diseases, with algal oil or omega-3 supplements, you place your body in a state that is conducive to healing from these diseases and other health conditions.

A 2021 study published in the Journal of Agriculture and Food Chemistry concluded that algal oil could alleviate inflammation by reducing levels of pro-inflammatory cytokines. In this case, the oil was able to improve gut microbiota disorders and promote mucosal healing.

Another inflammatory condition is osteoarthritis, which occurs when cartilage between joints wears down, causing inflammation and pain. This type of arthritis generally occurs in the joints we most frequently use, such as knees, hips, spine and hands.

By reducing inflammation in the joints, algal oil serves as a natural arthritis treatment, and it reduces swelling and pain significantly.

Algal oil is also helpful for inflammatory bowel diseases, which generally causes severe symptoms, such as diarrhea or ulceration of the digestive tract. This illness can often be related to a number of other health conditions, including ulcerative colitis, Crohn’s disease and leaky gut syndrome.

Algal oil can reduce inflammation in the GI tract and serve as an IBS diet treatment.

Dosage

Research suggests that supplementing between one and two grams of algae oil per day will significantly elevate blood levels of EPA and DHA. This dose may also help lower blood triglycerides, raise HDL, control inflammation, and lower blood pressure and heart rate.

Algal oil supplements may have a lower recommended dose than fish oil supplements because algal oil is more concentrated in EPA and DHA. It’s also formulated to be better for the human metabolism.

Keep in mind that every brand offers a different serving of omega-3s, so read the label carefully before use. Look for a product that specifies the EPA and DHA content.

Risks and Side Effects

There is still more research to be done on algal oil and its ability to work as well as fish oil to reduce cholesterol and inflammation. Studies have suggested that they are equivalent in efficacy, but more information on the potential long-term side effects is needed.

Algal oil is safe for consumption as a supplement or part of a food product. Look for brands that are organic and 100 percent algal oil.

When you are shopping for algal oil, you may notice that it’s also called algae oil.

Conclusion

• Algal oil is a plant-based, marine source of omega-3 fatty acids EPA and DHA.
• The health impacts of omega-3 fatty acids have been well-researched and established. They are known for being anti-inflammatory agents, and they help the body reduce blood clots, support eye health and cognitive function, and improve memory.
• Algal oil may be a better source of omega-3s than fish oil because using fish is not sustainable and has a major impact on the oceans, and fish oil may include contaminants.

The post Algal Oil: A Vegetarian Source of Omega-3s and DHA appeared first on Dr. Axe.

Algae are some of the most primitive life forms found on Earth and have been consumed for centuries due to the range of algae benefits for health.

Human consumption of the blue-green algae called spirulina (or blue spirulina) actually goes back to the Aztec civilization of the 14th century, and this type, including chlorella, is the edible variety most commonly used in supplements.

In fact, algae benefits are so pronounced — due to their high concentrations of vitamins, minerals, antioxidants and proteins — that they are commonly referred to as superfoods.

Brown algae, for example, have been used for weight loss, cancer, fibromyalgia, arthritis, stress, heart disease, high cholesterol and an array of other serious health conditions.

The blue-green variety is high in nutrients and also a very powerful energy booster. It’s used to naturally aid weight loss, hay fever, diabetes, stress, fatigue, anxiety, depression and premenstrual syndrome.

Blue-green algae have also been used to treat precancerous growths inside the mouth, improve memory and improve overall digestive health. Studies have indicated that the blue-green type has antiviral, antitumor, antioxidant, anti-inflammatory, antiallergic, antidiabetic and antibacterial properties as well.

It’s time we dive in to the world of algae benefits and talk about exactly what some of the scientific findings have been to date and why you might want to consider adding this primordial health aid to your daily routine.

What Are Algae?

What are algae (plural) or alga (singular)? Definitions vary, but they’re often thought of as simple aquatic plants that just aren’t very plant-like because they don’t have roots, stems or leaves while having primitive methods of reproduction.

Algae are members of a group of mainly aquatic photosynthetic organisms belonging to the kingdom Protista.

Some experts refer to algae as plants while others say they’re plant-like, but the cells have features that aren’t found among plants or animals.

The ecological role of algae is to produce oxygen along with providing a base for the ocean’s food pyramid.

Algae come in all different sizes, shapes, colors and growth forms. They can be single-celled or multi-celled and found in saltwater as well as freshwater.

Filamentous algae typically exist on the bottom of ponds where sunlight penetrates to the bottom. There are single-celled, protozoan-like algae mostly occurring in freshwater called euglenoids.

Then you have many named according to their colors, like blue-green, green, brown, golden-brown, fire, red and yellow-green algae.

Aphanizomenon flos-aquae (AFA) are one of the more commonly consumed edible species of blue-green algae. Aphanizomenon flos-aquae, also known as Klamath Blue Green Algae, flourish in the natural ecosystem of the Klamath Lake in the northwestern United States.

AFA is also sometimes called wild blue green algae, wild-crafted blue green algae and Klamath Lake blue green algae.

There are edible sea vegetables as well, also known as seaweeds, that are technically algae while phytoplankton are micro-algae and a type of plankton.

Algae contain chlorophyll, which is one of the reasons why they can be so beneficial to our health. Like plants, they use chlorophyll to trap the sunlight necessary for them to undergo photosynthesis, which is why chlorophyll is considered a “chelate.”

During photosynthesis, the energy absorbed by chlorophyll transforms carbon dioxide and water into carbohydrates and oxygen. A chelate is a chemical compound composed of a metal ion and a chelating agent that plays a vital role in oxygen transport and photosynthesis.

The chlorophyll found in algae is actually considered the single most important chelator found in nature, since it gives plants energy, which then give us energy. The very best sources of chlorophyll found on the planet are algae and green vegetables.

Nutrition Facts

Algae nutritional information varies by product, but here is a general idea of the typical nutrient profile.

In general, algae nutrition is as follows:

• Protein and amino acids, up to 60 percent protein by dry weight
• Vitamins A (beta-carotene), C (ascorbic acid), E and K
• Many of the B-complex vitamins, including B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), choline, biotin, niacin, folic acid, pantothenic acid and B12 (cobalamin)
• Minerals and trace minerals, including iodine, calcium, chloride, chromium, copper, iron, magnesium, manganese, potassium, phosphorus, sodium and zinc
• Omega-3 fatty acids, including EPA, DHA, GLA and ALA
• Active enzymes
• Phytochemicals like chlorophyll, fucoxanthin and other plant pigments

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Spirulina
• Blue spirulina
• Bladderwrack
• Lichen

The first land plants might have evolved from shallow freshwater algae almost 500 million years ago. Since that time, algae have continued to flourish, and their categorization continues to change as new molecular information is revealed by researchers.

The study of algae is called phycology, and a person who studies it is called a phycologist.

Back in the 1830s, the types began to be categorized according to their colors, like brown, red or green.

How do these types even get their colors? The colors are the result of various chloroplast pigments being reflected, including chlorophylls, carotenoids and phycobiliproteins.

There are many more groups of pigments in addition to brown, red and green.

Algae can also differ greatly in their cellular makeup. Many are only made up of one cell, while the largest varieties contain millions of cells.

It’s estimated that the term “algae” includes anywhere from 30,000 to over 1 million species.

Health Benefits

1. Weight loss

Algae benefits begins with weight loss. They’ve been shown to aid weight loss efforts, particularly the brown type that contains fucoxanthin.

What is fucoxanthin? It’s a naturally occurring carotenoid (pigment) found in brown algae that’s been shown to promote fat burning by increasing the expression of thermogenin.

Russian researchers published a double-blind, randomized, placebo-controlled study that used fucoxanthin for the first time in humans. This study looked at the effects of a supplement containing brown marine algae fucoxathin and pomegranate seed oil.

The subjects were 151 non-diabetic, obese, premenopausal women who took 600 milligrams of an extract that contained 2.4 milligrams fucoxanthin, which resulted in a significant weight loss compared with placebo by the end of the study.

Not only did the women taking the brown algae supplement lose an average of about 14.5 pounds in only 16 weeks, but the women taking fucoxanthin also experienced increases in resting energy expenditure, which also encourages fat burning and weight loss.

Meanwhile, they had positive reductions in many health markers, including liver fat, blood pressure, triglycerides and C-reactive protein.

2. Potential cancer fighter

Studies have shown that many types of algae may slow cancer cell growth in both animal and laboratory research, making them potential natural cancer treatments. Hopefully, there will be more human studies to confirm this potential cancer-killing ability.

Experimental animal studies have shown the inhibitory effect of algae on oral cancer, while a human study has shown its ability to fight precancerous mouth sores known as oral leukoplakia. These research findings published in Nutrition and Cancer show that taking one gram of spirulina (Spirulina fusiformis) daily by mouth for 12 months reduced oral leukoplakia in people who chewed tobacco.

This was the first human study showing the potential of Spirulina fusiformis to prevent cancer formation.

According to Memorial Sloan Kettering, animal studies suggest that spirulina has chemo- and radioprotective effects.

One study published in 2001 found that the polysaccharide of the Spirulina platensis acted as a chemo-protective agent with animal subjects, which means that it appears to have the ability to protect the body from or minimize the side effects of chemotherapy.

In addition, it also appears to possess a radio-protective capability, which means it can protect against the health-hazardous effects of radiation treatment. The study suggests its use as a potential add-on to cancer therapy.

Furthermore, antioxidants found in algal sources have been shown to help with the following cancers:

• prostate
• breast
• melanoma
• liver
• colon
• leukemia
• and more

3. Heart health

A scientific review published in 2013 confirmed that blue-green algae can protect against cardiovascular disease and nonalcoholic fatty liver disease, which are two of the most significant threats to health in developed countries.

Overall, studies in cells, animals and humans have shown that dietary intake of blue-green algae can be “an effective natural product for improving blood lipid profiles and for preventing inflammation and oxidative stress,” which are all well-known contributing factors to the development of heart disease.

Specifically, the carotenoids, gamma linolenic acid (GLA), phycocyanin, fibers and plant sterols can be helpful in preventing heart disease as well as nonalcoholic fatty liver disease.

Algae have also been shown in animal studies to decrease the development of atherosclerotic lesions or plaques, another way it may likely be cardio-protective.

4. Inflammation and pain reducer

Algae benefits also extend to inflammation and pain relief. In general, algae contain anti-inflammatory compounds like omega-3 fatty acids and chlorophyll.

A 2016 study took a more specific look at the red variety, which is known for being “a rich natural source of compounds possessing interesting biological and pharmacological activities,” including anti-inflammatory, analgesic and gastroprotective activities.

The results of the in vitro study published in Pharmaceutical Biology confirmed that crude extracts from the Mediterranean red algae Laurencia obtusa exhibited significant anti-inflammatory and pain-killing activity. In addition, it was found to have a gastroprotective effect, specifically a gastric ulcer inhibition of up to 81.3 percent at a dose of 50 milligrams per kilogram.

An earlier study in 2015 showed that another type of marine algae called Pyropia yezoensis has a high protein count, which makes it an excellent source of biologically active peptides. In addition, it’s demonstrated the ability to act as a potent anti-inflammatory agent.

5. Cholesterol-lowering

A 2016 study published in the Journal of the Science of Food and Agriculture revealed that fucosterol is a sterol that can be isolated from algae. Fucosterol has exhibited an ability to lower cholesterol naturally, among many other health-promoting qualities.

In general, algae are a rich source of phytosterols, which have the ability reduce blood cholesterol levels, specifically by effectively decreasing LDL (“bad”) cholesterol when given in supplements form.

How so? Phytosterols help lower intestinal cholesterol absorption.

Spirulina is rich in fatty acids like GLA, amino acids as well as antioxidants. A human study published in the Journal of Medicinal Food showed how spirulina can help to reduce the increased levels of blood lipids (fats) in people with hyperlipidemia nephrotic syndrome.

6. Heavy metal detox

Chlorella is a type of algae that acts as a natural chelator to remove heavy metals from the body.

High levels of exposure to environmental metals considered “heavy metals,” such as lead, mercury, aluminum and arsenic, can cause acute or chronic toxicity. This can result in damaged or reduced mental and central nervous function, along with damage to vital organs.

Long-term exposure may lead to more serious physical, muscular and neurological degenerative processes.

It’s important for your overall health and wellness to be proactive in detoxing heavy metals and toxins.

One of chlorella’s most significant health benefits is that it can wrap itself around stubborn toxins residing in our bodies, such as lead, cadmium, mercury and uranium, and keep them from being reabsorbed. Regular consumption of chlorella has been shown to keep heavy metals from accumulating in our bodies’ soft tissues and organs in the first place.

A study published in 2009 specifically showed the effects of chlorella intake on cadmium metabolism in animal subjects. Researchers found that when the subjects were exposed to the heavy metal cadmium, chlorella was able to counteract heavy metal poisoning and decrease tissue damage by decreasing cadmium absorption.

7. Stem cell proliferation promoter

In adults, stem cells are found throughout the body. They divide to replenish dying cells and also repair damaged cells.

As we age, stem cells age too and have a decreased regenerative capacity, which contributes to the aging process.

Based on prior studies showing that blue-green algae can modulate immune function in animals, the Department of Neurosurgery at USF investigated the effects of blue-green algae extracts on human stem cells in cultures. The preliminary findings showed that an ethanol extract of Aphanizomenon flos-aquae may help promote human stem cell proliferation.

8. Allergy relief

Algae benefits include helping relieve the effects of allergies, at least for some varieties. For instance, spirulina “significantly improved the symptoms and physical findings compared with placebo … including nasal discharge, sneezing, nasal congestion and itching,” in a 2008 study.

Brown algae have also displayed immune-supporting effects that can have benefits related to allergies, though certain allergies may not react well to incorporating these marine compounds.

9. Skin booster

If you’re looking for an anti-aging supplement, algae may do the trick.

As research published in 2023 notes: “Amino acids and peptides from macroalgae stimulate collagen production in the skin. Mycosporine-like amino acids act as antioxidants, antiinflammatories, UV-absorbing agents, and down-regulate the protein-glycation and collagenase activity. Ascorbyl palmitate antioxidant effect is used in anti-aging and anti-wrinkle formulations.”

The skin-boosting algae benefits are so great that carbohydrates from marine algae are commonly used in cosmetics to help with moisturizing, thickening and protecting skin.

10. Sustainable source of food and energy

Algae is increasingly recognized as a sustainable source of both food and energy due to its numerous environmental, nutritional and economic benefits. Here’s an overview of why algae is considered a sustainable resource in these areas:

As a sustainable food source, algae benefits include:

• High in nutrition: Algae are packed with essential nutrients, including proteins, vitamins, minerals and omega-3 fatty acids. For example, spirulina and chlorella are popular microalgae consumed as dietary supplements. In addition, algae can contain up to 70 percent protein by dry weight, making alga an excellent alternative protein source for humans and animals.
• Sustainable production: Algae can grow at astonishing rates, often doubling in mass within a day under optimal conditions. Plus, algae cultivation does not require arable land, reducing the pressure on agricultural lands needed for traditional crops. They can be grown in a variety of water conditions as well, including freshwater, saltwater and even wastewater, making them less reliant on freshwater resources.
• Environmentally friendly: Algae photosynthesize, absorbing carbon dioxide (CO2) from the atmosphere, which helps mitigate climate change. Algae also can be used to treat wastewater by absorbing nutrients and contaminants, effectively cleaning the water while producing biomass.

There is also experimentation underway for algae benefits as a biofuel, with promising findings:

• Biofuel production: Algae can be converted into various types of biofuels, such as biodiesel, bioethanol and biogas. Algal biofuels have a higher energy content compared to traditional biofuels derived from crops like corn and soybeans. They can be harvested year-round as well, providing a consistent and renewable source of biomass for energy production.
• Sustainable and efficient: Algae have a higher oil yield per acre compared to traditional oilseed crops. Since algae can be grown on non-arable land and in non-potable water, they do not compete with food crops for land and water resources either.
• Environmental impact: The cultivation and harvesting of algae for biofuels can result in lower greenhouse gas emissions compared to fossil fuels and some traditional biofuels. Algal biofuel production systems often incorporate CO2 capture from industrial emissions, enhancing their environmental benefits by reducing overall CO2 levels.

Dosage

Depending on your health concern, there are so many algae supplements to choose from online or in your local health food store. You can get algae benefits in capsule, tablet and powder form.

Dosages vary by product and person. An appropriate dose also depends upon the user’s age and health concerns.

At this time, there is not enough scientific information to determine an appropriate range of doses for blue-green algae and other algae products supplements — though typical doses used have ranged from one to 10 grams daily for up to six months.

Algal oil is a health supplement derived from algae that’s often used as a vegan alternative to fish oils. Research suggests that supplementing between one to two grams of algal oil per day can significantly elevate blood levels of DHA and EPA.

Algal oil is a particularly good choice if you’re aiming to increase your intake of those important omega-3 fatty acids. DHA from algae has also been found to be bio-equivalent to fish oil’s DHA.

Make sure to read labels carefully and consult a professional if you feel unsure about an ideal daily dosage.

Risks, Side Effects and Drug Interactions

Algae products are typically safe for most people as long as they’re free of contaminants, like harmful bacteria and toxic metals. Consuming contaminated algae can lead nausea, stomach pain, vomiting, liver damage, weakness, rapid heartbeat, shock and even death.

Make sure you only use products that have undergone thorough testing to ensure that they’re free of microcystins and other unwanted contaminants.

Algae supplements can interact with medications that decrease the immune system (immunosuppressants) and medications that slow blood clotting (anticoagulant and antiplatelet drugs). Since some supplements can slow blood clotting, taking them along with herbs that also slow clotting might increase the chances of bruising and bleeding.

If you’re pregnant, breastfeeding or have any ongoing health condition, speak with your doctor before taking algae products.

Final Thoughts

• Algae of one kind or another have been around for over 2 billion years, and they’ve been used in human diets for centuries.
• To receive algae benefits, many people use algae supplements to fulfill their needs for essential fatty acids when they want to avoid animal supplements or are concerned about overfishing.
• There is a great deal of scientific research to support the use for so many chronic health concerns from weight loss to cancer and high cholesterol.
• Other algae benefits include helping protect heart health, reduce pain and inflammation, detox heavy metals from the body, relieve allergies, and boost skin health.
• Algae benefits the environment as well since it’s a sustainable food source and has great promise as a sustainable biofuel.
• If you’re going to give algae benefits a try, there are a few options with blue-green, chlorella and spirulina being some of the most popular choices.
• Whatever product you choose, make sure it’s from a reputable source and has clearly undergone testing to ensure that it’s free of dangerous contaminants and that you get the most algae benefits possible.

The post Top 10 Algae Benefits that May Surprise You appeared first on Dr. Axe.

Vitamins and minerals play vital roles in supporting the body’s energy production and overall vitality. These essential nutrients are involved in various metabolic processes, helping convert carbohydrates, fats and proteins into usable energy. From B vitamins that aid in energy metabolism to minerals that facilitate oxygen transport and cellular function, understanding the role of vitamins for energy can empower us to make informed choices for optimal health and well-being.

There are several vitamins that play a crucial role in boosting energy levels. Here are some of the top supplements, minerals and vitamins for energy and how they contribute to everyday energy production.

1. Vitamin B12

Vitamin B12 is involved in the formation of red blood cells and the maintenance of nerve cells, both of which are essential for energy production. It also helps convert food into glucose, which the body uses for energy, and allows for neurotransmitter signaling that makes your muscles contract throughout the day.

The top vitamin B12 foods include animal products, such as grass-fed beef, lamb, wild salmon, eggs, feta cheese, cottage cheese and beef liver.

2. Vitamin B6

Vitamin B6 is necessary for the metabolism of carbohydrates, proteins and fats. It helps convert stored nutrients into usable energy and supports the production of neurotransmitters that regulate mood and energy levels.

The best vitamin B6 foods for energy include turkey breast, chicken breast, grass-fed beef, tuna, organ meats, avocado, pinto beans and sunflower seeds.

3. Vitamin C

Vitamin C is an antioxidant that plays a role in energy production by facilitating the absorption of iron, which is necessary for the transport of oxygen throughout the body. It also supports the synthesis of carnitine, a compound that helps convert fat into energy, and it boosts immune function, making you less likely to experience common respiratory infections like the common cold.

Citrus fruits, strawberries, kiwi, bell peppers and leafy green vegetables are among the top vitamin C foods for steady energy and healthy immune system function.

4. Iron

Iron is an essential mineral involved in energy production because it helps carry oxygen to the cells and is a key component of hemoglobin, a protein in red blood cells.

Iron-rich foods include liver, spirulina, grass-fed beef, chicken, black beans, eggs, pumpkin seeds, lentils and spinach.

5. Magnesium

Magnesium plays a crucial role in converting food into energy. It is involved in over 300 biochemical reactions in the body, including those related to energy metabolism.

The best foods high in magnesium are cooked spinach, amaranth and other whole grains, nuts and seeds, legumes, black beans, and dark chocolate.

6. Coenzyme Q10 (CoQ10)

CoQ10 is a vital nutrient involved in the production of adenosine triphosphate (ATP), which is the primary source of energy in cells. It also acts as an antioxidant that fights disease by canceling out free radical damage in the body.

Good food sources of CoQ10 include organ meats, fatty fish, nuts and seeds. It can also be taken in supplement form, with doses generally ranging from 100-200 milligrams daily.

7. Vitamin D

Vitamin D plays a role in energy production by supporting muscle function and reducing fatigue. It also helps regulate mood and overall well-being.

Sunlight is the primary source of vitamin D, and it can also be obtained from fatty fish, fortified dairy products and certain mushrooms.

Vitamin D supplements can help you avoid a deficiency when getting enough direct sunlight isn’t possible. Look for a vitamin D3 supplement from a reputable source.

8. Thiamine (Vitamin B1)

Thiamine plays a crucial role in energy metabolism by helping convert carbohydrates into usable energy. It assists in the production of ATP, which is the primary energy currency of cells, providing a sustainable source of energy for bodily functions and promoting overall energy levels.

Some of the best thiamine foods include nutritional yeast, seaweed, sunflower seeds, beans, legumes, macadamia nuts, asparagus and Brussels sprouts.

9. Riboflavin (Vitamin B2)

Riboflavin, or vitamin B2, is involved in the process of energy metabolism, helping the body convert carbohydrates, fats and proteins into usable energy. It also plays a crucial role in the production of ATP, the energy currency of cells, ultimately supporting the body’s energy production and overall vitality.

The best riboflavin foods for energy include beef liver, yogurt and other dairy products, spinach, almonds, quinoa, eggs, feta cheese, and lentils.

10. Niacin (Vitamin B3)

Like other B vitamins, niacin plays a role in the conversion of carbohydrates, proteins and fats into energy through energy metabolism. Niacin also helps the body produce ATP, the primary source of energy for cells, and it contributes to healthy cognitive function.

The top niacin foods include chicken, turkey, liver, tuna, wild salmon, grass-fed beef, green peas, brown rice, mushrooms and avocado.

11. Pantothenic Acid (Vitamin B5)

Pantothenic acid (or vitamin B5) is involved in energy production and the synthesis of various hormones and neurotransmitters. It’s also involved in nutrient absorption and the synthesis of coenzyme A, which is necessary for the production of ATP.

The top vitamin B5 foods include chicken liver, sunflower seeds, avocado, portobello mushrooms, wild salmon and lentils.

12. Zinc

Zinc is important for energy metabolism as it participates in various enzymatic reactions involved in the breakdown of carbohydrates, proteins and fats. It supports the conversion of food into energy and plays a role in maintaining optimal cellular energy production, helping boost overall energy levels and support metabolic processes in the body.

Foods high in zinc include lamb, grass-fed beef, chickpeas, cashews, pumpkin seeds, yogurt, eggs and turkey.

13. Protein

Protein provides essential amino acids that help build and repair tissues, supporting muscle health and sustained energy levels. It helps you feel fuller for longer, reducing blood sugar spikes and crashes that can zap your energy.

It also provides the building blocks for enzymes and hormones needed for proper metabolism.

Some of the top high-protein foods include organ meats, poultry, fish, eggs and cottage cheese.

14. Creatine

Creatine enhances the production of ATP , which is a primary energy carrier in cells, improving physical performance and reducing fatigue. It fuels muscle contractions as well, which benefits energy levels.

Some protein foods can provide creatine, but it’s typically taken in supplement form and digests quicker this way.

15. Tyrosine

Tyrosine is a precursor to neurotransmitters like dopamine and norepinephrine, which play key roles in mood and energy regulation. You can obtain tyrosine from organic dairy products, grass-fed meats and pasture-raised poultry, wild-caught fish, eggs, nuts and seeds, beans and legumes, and more.

16. Selenium

Selenium is a mineral involved in converting food into energy and protecting cells from damage that can lead to fatigue. It is essential for thyroid function, which regulates metabolism and energy production in the body.

17. Ashwagandha

This adaptogen helps the body manage stress, potentially improving energy levels and reducing fatigue. You can take an ashwagandha supplement or even drink ashwagandha tea.

18. Rhodiola Rosea

Another adaptogen, rhodiola rosea is known for its ability to reduce fatigue and improve physical and mental performance by influencing the body’s stress response. You can take this supplement in capsule or tablet form. It’s also available as a tincture.

19. Melatonin

Sufficient sleep is crucial for sustained energy throughout the day. Melatonin regulates sleep-wake cycles, ensuring better sleep quality and, consequently, higher energy levels during the day.

Melatonin supplements are popular for helping people sleep, but make sure to not overdo it or rely on it to help fall asleep long term.

20. Citrulline

Citrulline converts to arginine and then to nitric oxide, which enhances blood flow and nutrient delivery to muscles, improving endurance and reducing fatigue.

Foods that provide citrulline include watermelon, gourds, onions, cucumbers, garlic, pmpkin, liver and more.

21. Beetroot Powder

Rich in nitrates, which convert to nitric oxide, beetroot powder can improve blood flow and oxygen delivery to tissues, enhancing exercise performance and energy.

In addition to supplement powder form, you can drink beetroot juice or eat beets to take advantage of the vitamins for energy it provides.

22. L-Theanine

L-theanine promotes relaxation without drowsiness, often combined with caffeine to enhance focus and energy. It’s found in green tea and can be taken as a supplement.

23. Mushrooms

Certain types, like cordyceps and other adaptogenic mushrooms, are known to enhance oxygen utilization and improve endurance and energy levels. They may support energy by containing B vitamins, which contribute to converting food into energy.

Mushrooms also may enhance energy by supporting the immune system and reducing inflammation, which can contribute to tiredness.

You can use mushroom powder, drink mushroom coffee or eat mushrooms to take advantage of the vitamins for energy so many types of mushrooms supply.

24. Collagen

Collagen supports joint and connective tissue health, which can improve physical performance and overall energy levels by reducing discomfort.

Since it supports healthy bones, joints and muscles, it also can improve mobility and reduce fatigue. This can indirectly improve energy levels by reducing pain and stiffness.

In addition to supplements, you can eat collagen-rich and collagen-boosting foods, such as bone broth, spirulina, fish, eggs, leafy greens and more.

25. Probiotics

A healthy gut microbiome is believed to play a role in regulating energy levels. Probiotics improve gut health, which can enhance nutrient absorption, reduce inflammation and support overall energy metabolism.

Some of the best probiotics foods are sauerkraut, kefir, kombucha, natto, apple cider vinegar, tempeh, pickles and more.

26. Green Powders

Green powders contain a blend of nutrient-dense vegetables, algae and other plant foods that provide vitamins, minerals and antioxidants to support overall energy. You can get these nutrients and vitamins for energy by drinking green smoothies.

27. Elderberry

Rich in antioxidants and vitamins that support overall health, elderberry can contribute to better energy levels and potentially lower fatigue. It’s also known for immune support, and immune function can contribute to overall well-being and energy levels.

Other Natural Ways to Boost Energy

Aside from consuming foods rich in these vitamins for energy, there are various natural ways to boost energy levels.

Here are some strategies to consider while also adding the minerals and vitamins for energy mentioned above into your diet:

1. Stay hydrated: Dehydration can lead to fatigue and decreased energy levels. Make sure to drink enough water throughout the day to maintain proper hydration.
2. Get regular exercise: Engaging in physical activity increases blood flow and oxygen circulation, providing a natural energy boost. Aim for at least 150 minutes of moderate-intensity exercise per week to improve energy levels.
3. Prioritize quality sleep: Lack of sleep can significantly impact energy levels. Establish a consistent sleep schedule, and aim for seven to nine hours of quality sleep each night. Consider taking natural sleep aids to reset your circadian rhythm.
4. Manage stress: Chronic stress can deplete energy reserves. Practice stress management techniques, such as meditation, deep breathing exercises, walking outdoors, yoga or engaging in hobbies that help you relax.
5. Eat a balanced diet: Consume a well-balanced diet that includes whole grains, lean proteins, fruits, vegetables and healthy fats. Avoid excessive consumption of sugary and processed foods, as they can lead to energy crashes.
6. Limit caffeine intake: While caffeine can provide a temporary energy boost, excessive consumption or reliance on it can disrupt sleep patterns and lead to energy crashes. Stick to one to two cups of coffee early in the day to boost energy while avoiding sleep disturbances.
7. Take short breaks: Incorporate short breaks throughout the day to rest and recharge. A brief walk, stretching or simply stepping away from your work can help rejuvenate your energy levels.
8. Practice mindfulness and deep breathing: Taking a few minutes to practice mindfulness or deep breathing exercises can help increase focus, reduce stress and improve overall energy levels.
9. Maintain a healthy weight: Excess weight can contribute to feelings of sluggishness and low energy. Maintain a healthy weight through a balanced diet and regular exercise.
10. Socialize and engage with others: Spending time with loved ones and pets, engaging in social activities, and participating in hobbies or interests can boost mood and energy levels.

Risks and Side Effects

Eating nutrient-rich foods full of minerals and vitamins for energy generally does not pose significant side effects. However, individual sensitivities or allergies to specific foods can cause adverse reactions in some people.

It’s also important to be mindful of portion sizes to ensure that you aren’t consuming too many or too few calories throughout the day.

While nutrient supplements can be beneficial for energy, be aware of some potential side effects, which may include:

• Digestive issues: Certain supplements, such as high-dose B vitamins, can cause digestive discomfort, including nausea, stomach cramps or diarrhea.
• Sleep disturbances: Stimulant-based energy supplements, especially when consumed close to bedtime, can disrupt sleep patterns and lead to insomnia or poor sleep quality.
• Allergic reactions: Some individuals may be allergic or sensitive to certain ingredients in energy supplements, resulting in allergic reactions, such as rash, itching or swelling. If you experience any of these allergy symptoms, discontinue use of the supplement immediately.
• Interactions with medications: Some herbal or botanical supplements may interact with certain medications, so consult a health care professional before taking supplements if you are on prescription medications.

Read and follow the recommended dosage guidelines for supplements and vitamins for energy carefully, as excessive intake can increase the risk of side effects.

Final Thoughts on Supplements and Vitamins for Energy

• Vitamins and minerals play a vital role in supporting the body’s energy production and overall vitality.
• By supporting metabolic processes such as converting carbohydrates, fats and proteins into usable energy, certain nutrients can boost energy levels while maintaining healthy body function.
• Some of the top supplements and vitamins for energy include vitamin B12, vitamin D, iron, vitamin C and more.
• In addition to vitamins for energy, focus on lifestyle habits to prevent fatigue.

The post Top 27 Supplements & Vitamins for Energy appeared first on Dr. Axe.

When it comes to maintaining an active lifestyle and ensuring optimal mobility, joint health plays a pivotal role. Whether you’re an athlete pushing your limits or simply aiming for everyday comfort, incorporating joint supplements and a supportive diet can make a significant difference.

Our bodies are incredible machines, and joints are the hinges that keep us moving. Keeping your joints healthy is crucial for an active, pain-free life, but wear and tear, injuries, and even age can take a toll.

Thankfully, joint supplements and a diet rich in certain nutrients can offer a powerful one-two punch to keep you moving with ease.

Joint supplements have become increasingly popular for providing that extra support. This article explores the top contenders, the best dietary choices for joint health, and helps you decide if joint supplements are right for you.

1. Glucosamine

Known for its ability to support joint cartilage and reduce inflammation, glucosamine is a popular choice for those seeking relief from joint discomfort. Typically taken in doses ranging from 500 milligrams (mg) to 1,500 mg daily, it’s often combined with chondroitin for enhanced efficacy.

2. Chondroitin

Often paired with glucosamine, chondroitin sulfate aids in maintaining joint structure and elasticity. The building blocks of cartilage, these work together to lubricate joints and may reduce pain from osteoarthritis.

This powerful duo is a popular choice. Glucosamine helps build cartilage, while chondroitin keeps it lubricated. Studies show many users experience relief from pain and stiffness.

Dosage recommendations commonly range from 400 mg to to 2,000 mg daily.

3. MSM (Methylsulfonylmethane)

This organic sulfur compound is renowned for its anti-inflammatory properties and is frequently included in joint supplements to alleviate pain and stiffness, along with pain associated with osteoarthritis.

Recommended doses vary from 500 mg to 3,000 mg daily.

4. Turmeric/Curcumin

With its potent anti-inflammatory and antioxidant effects, turmeric has gained recognition as a natural remedy for joint issues. Curcumin, its active compound, has strong anti-inflammatory properties that may benefit joint health.

Doses typically range from 500 mg to 1,000 mg daily, often combined with black pepper to enhance absorption. Look for supplements with at least 500 mg curcumin and a touch of black pepper.

5. Fish Oil/Omega-3 Fatty Acids

Omega-3 fatty acids found in fish oil possess anti-inflammatory properties, making them beneficial for joint health. A daily dosage of 1,000 mg to 3,000 mg of omega-3s EPA and DHA combined is commonly recommended.

These superstars fight inflammation throughout the body, potentially easing joint pain and stiffness.

Aim for 1,000 mg to 3,000 mg daily from fish oil or algal oil for vegetarians.

6. Boswellia

Derived from the Boswellia serrata tree, boswellia extract has been used for centuries in traditional medicine for joint pain. It has demonstrated effectiveness in reducing inflammation and improving joint function.

Studies suggest it might be helpful for osteoarthritis as well.

Doses typically range from 300 mg to 1,000 mg daily.

7. Hyaluronic Acid

Hyaluronic acid supplements may help ease pain and stiffness. This naturally occurring substance in the body helps lubricate joints and maintain their cushioning properties.

Hyaluronic acid joint supplements usually provide doses of 20 mg to 200 mg per day. Doses can vary depending on the form (capsule or injection), so consult your doctor.

8. Collagen

As a key component of joint cartilage, collagen supplementation can support joint structure and function. Considering this protein is a major component of cartilage, some studies suggest it may help improve joint pain and stiffness.

Daily doses range from 2.5 g to 15 g, depending on the source and formulation.

9. Vitamin D

Adequate vitamin D levels are essential for bone health and may help reduce the risk of joint issues. Conversely, vitamin D deficiency can worsen joint pain.

Dosage recommendations vary, but many experts suggest aiming for 600 international units (IU) to 2,000 IU daily through sunlight exposure or supplements.

10. Manganese

This trace mineral is involved in the formation of connective tissue and may help support joint health.

Typical doses range from 2 mg to 10 mg daily, although it’s important not to exceed recommended limits.

11. SAM-e (S-adenosyl-methionine)

This molecule plays a role in joint health and pain perception. Studies suggest it might be as effective as some pain medications for osteoarthritis pain.

This natural compound has shown promise in managing osteoarthritis pain, potentially offering similar relief to NSAIDs but with fewer side effects. This molecule supports cartilage health and may reduce pain.

Doses typically range from 400 mg to 1,200 mg daily, but consult your doctor before taking SAM-e due to potential side effects.

12. Vitamin C

Another bone health booster, vitamin C is also essential for collagen production. Most adults need around 75 mg to 90 mg daily.

13. Bromelain

This enzyme derived from pineapple has anti-inflammatory properties that might help ease joint pain.

Typical dosages are 500 mg two or three times daily.

14. Spirulina

Spirulina, a blue-green algae, has garnered attention for its potential health benefits, including its effects on joint health. While more research is needed to fully understand its efficacy, several studies suggest that spirulina might help improve joint health due to its anti-inflammatory and antioxidant properties.

Spirulina contains phycocyanin, a compound that has been shown to reduce inflammation. Chronic inflammation is a common issue in joint disorders like arthritis. By mitigating inflammation, spirulina may help alleviate joint pain and stiffness.

The antioxidants in spirulina, including vitamins C and E, beta-carotene, and superoxide dismutase, also help combat oxidative stress. Oxidative stress can damage joint tissues and exacerbate conditions like osteoarthritis. Reducing oxidative stress may protect joints from further damage.

Spirulina is also known for its immune-modulating effects. A balanced immune response is crucial in managing autoimmune conditions such as rheumatoid arthritis, where the immune system attacks the joints. Spirulina might help in regulating this immune response, thereby potentially reducing joint damage.

Dosages used in studies range from one to 10 grams per day.

15. Ashwagandha

Ashwagandha is a well-known adaptogenic herb in Ayurvedic medicine, often used for its wide-ranging health benefits, including potential improvements in joint health.

Ashwagandha contains withanolides, which have been shown to exhibit anti-inflammatory properties. These compounds can help reduce inflammation, a key factor in joint pain and disorders like arthritis.

By lowering inflammation, ashwagandha may help alleviate symptoms such as pain, swelling and stiffness in the joints.

The herb also possesses significant antioxidant activity, which helps combat oxidative stress. Oxidative stress can lead to the degradation of cartilage and other joint tissues, exacerbating conditions like osteoarthritis. Ashwagandha’s antioxidants can protect joint tissues from oxidative damage.

Ashwagandha is known to modulate the immune system. For autoimmune joint conditions like rheumatoid arthritis, where the immune system attacks the joints, ashwagandha might help balance immune responses, potentially reducing joint inflammation and damage.

Studies suggest that ashwagandha may have analgesic properties, which can help in managing joint pain. By reducing pain, it can improve the quality of life for individuals with chronic joint issues.

Typical dosages range from 250–1,000 mg daily.

Best Foods for Joint Health

Don’t underestimate the power of your plate! Certain foods are packed with nutrients that can keep your joints happy.

In addition to supplementing, incorporating certain foods into your diet can further promote joint health. Aim for a rainbow of colors for a variety of vitamins, minerals and antioxidants.

Here are some of the best foods for joints:

1. Fatty Fish

Rich in omega-3 fatty acids, fish like salmon, mackerel and sardines can help reduce inflammation and protect against joint pain.

2. Leafy Greens

Spinach, kale and other leafy greens are packed with antioxidants and nutrients like vitamin K, which is essential for bone health.

3. Nuts and Seeds

Loaded with healthy fats, protein and fiber, these are joint-friendly snacks.

Almonds, walnuts, flaxseeds and chia seeds are excellent sources of omega-3s, as well as magnesium and other minerals crucial for joint function.

4. Berries

Blueberries, strawberries and raspberries are loaded with antioxidants that combat inflammation and oxidative stress, benefiting joint health.

5. Turmeric

Incorporating this vibrant spice into your cooking can provide anti-inflammatory benefits similar to those of turmeric supplements.

6. Ginger

Known for its anti-inflammatory properties, ginger can help alleviate joint pain and stiffness when consumed regularly.

7. Olive Oil

Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory effects that may help protect against joint damage.

8. Whole Grains

Opt for whole grains like brown rice, quinoa and barley, which provide fiber, vitamins and minerals that support overall health, including joint function.

9. Yogurt

Probiotic-rich yogurt can help maintain gut health, which in turn may positively influence inflammation and immune function related to joint health.

10. Lean Protein

Incorporate lean sources of protein like poultry, tofu and legumes into your meals to support muscle strength and overall joint function.

11. Beans and Legumes

Vegetarian sources of protein and fiber, these can be a great addition to your diet. These plant-based proteins can help maintain a healthy weight, reducing stress on joints.

Other foods that may help joints include:

• Tart Cherry Juice
• Bone Broth
• Zinc Foods
• Copper Foods

By combining strategic supplementation with a nutritious diet, you can take charge of your joint health and move with confidence!

Conclusion

• Prioritizing joint health is essential for maintaining an active and fulfilling lifestyle.
• By incorporating these joint supplements and joint-friendly foods into your diet, you can support mobility, reduce discomfort and promote overall well-being.
• Joint supplements can be a helpful addition to your routine, but they shouldn’t replace a healthy lifestyle. Maintaining a balanced diet rich in essential nutrients, combined with regular exercise and weight management, is the foundation for strong, healthy joints.
• Remember to consult with a health care professional before starting any new supplement regimen — including joint supplements — especially if you have underlying health conditions or are taking medications.
• With the right approach, you can take proactive steps toward safeguarding your joints and enjoying life to the fullest.
• Remember, a well-balanced diet combined with the right supplements (under your doctor’s guidance) can be a winning formula for maintaining healthy, pain-free joints. So, move with ease, embrace delicious choices and keep your joints happy!

The post Top 15 Joint Supplements (Plus Foods That Support Joint Health) appeared first on Dr. Axe.

It’s blue-green, absurdly healthy but often overlooked or misunderstood. Spirulina may not be from Pandora, but it grows in our version of that magical moon, Hawaii, along with other exotic locations around the globe.

This blue-green algae is a freshwater plant that is now one of the most researched and, alongside its cousin chlorella, most talked about superfoods today. Grown around the world from Mexico to Africa to even Hawaii, spirulina is renowned for its intense flavor and even more powerful nutrition profile.

While you may have only seen it as an ingredient in your green superfood beverages, energy bars and natural supplements, the health benefits of spirulina are so profound that taken on a daily basis they could help restore and revitalize your health. To date, there are more than 3,000 peer-reviewed scientific articles evaluating its health benefits. Plus, thanks to its impressive nutrient profile, aid programs around the globe have even started popping up to set up spirulina production in areas struggling with malnutrition.

So what exactly is this exotic ingredient, and how can it impact your health? Let’s take a closer look at spirulina, plus why you may want to consider adding it to your routine.

What Is Spirulina?

Spirulina is a type of blue-green microalgae that is able to grow in both fresh- and saltwater and is consumed by humans and other animals. There are two species of the spirulina plant, including Arthrospira platensis and Arthrospira maxima. Arthrospira platensis and Arthrospira maxima are cultivated worldwide and used as dietary supplements (in tablet, flake and powder form) and whole food — and even for livestock and fish feed.

What is spirulina good for? There are tons of spirulina reviews out there, claiming that this amazing algae can do everything from boost metabolism to stabilize blood sugar and prevent heart disease.

Research continues to uncover more and more potential benefits of spirulina, and studies have shown that adding it to your routine could help detox your body, boost energy levels and even enhance brain function.

This unique algae is believed to have been a staple for the Aztecs in Mexico. Referred to as “Tecuitlatl,” spirulina was a primary source of protein for the Aztecs for several hundred years, and Lake Texcoco remains an abundant fountainhead of this superfood still today.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Blue spirulina
• Bladderwrack

Nutrition Facts

Dietary spirulina is arguably the most nutrient-dense food on the planet. It’s why taking dietary spirulina supplements is essential to good health.

A one-tablespoon serving of dried spirulina (about seven grams) contains approximately:

• Calories: 20.3
• Total Carbohydrates: 1.7 g
• Fiber: 0.3 g
• Sugar: 0.2 g
• Total Fat: 0.5 g
• Saturated Fat: 0.2 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.05 g
• Trans Fat: 0 g
• Protein: 4 g
• Sodium: 73.5 mg (3% DV*)
• Copper: 0.4 mg (44% DV)
• Riboflavin: 0.3 mg (23% DV)
• Thiamine: 0.2 mg (17% DV)
• Iron: 2 mg (11% DV)
• Niacin: 0.9 mg (6% DV)
• Manganese: 0.1 mg (4% DV)
• Magnesium: 13.6 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

It also contains some calcium, phosphorus, potassium, vitamin C, folate, vitamin A, vitamin B6, vitamin K, omega-3 fatty acids and omega-6 fatty acids.

Health Benefits

Not everyone can get their hands on the optimal Hawaiian variety, but fortunately, spirulina that’s standardly produced includes very significant health benefits for people who regularly consume it.

1. Detoxes Heavy Metals (Especially Arsenic)

Affecting people all over the globe, chronic arsenic toxicity is a problem. According to the World Health Organization, the U.S. is one of the countries affected by inorganic arsenic that is naturally present at high levels.

Arsenic toxicity is an even bigger problem in the Far East. In the words of Bangladeshi researchers, “Millions of people in Bangladesh, India, Taiwan and Chile are consuming a high concentration of arsenic through drinking water, and thousands of them have already developed chronic arsenic poisoning.”

In fact, up to 3 percent of the entire nation of Bangladesh showed clinical signs of arsenic poisoning alone. As Bangladeshi researchers pointed out, “there is no specific treatment” for arsenic poisoning, which is why they evaluated alternatives like blue-green algae.

After giving 24 patients affected by chronic arsenic poisoning spirulina extract (250 milligrams) plus zinc (two milligrams) twice daily, they compared the results with 17 patients who took a placebo and found that the spirulina-zinc combination worked. Ultimately, the participants experienced a 47 percent decrease of arsenic in their bodies.

Make this superfood part of your heavy metal detox or, in general, as a way to detox your body.

2. Helps Eliminate Candida

According to researchers, “Candida species belong to the normal microbiota of an individual’s mucosal oral cavity, gastrointestinal tract and vagina.”

What does that mean? Well, without a healthy microflora balance in our bodies, we are simply much more susceptible to sickness and disease.

In fact, leaky gut syndrome and improper digestion are directly connected to microfloral imbalance. Not only is invasive candidiasis the leading cause of mycosis-related death in the U.S., but candida overgrowth has become the hallmark sign for most autoimmune diseases today.

Because of our shift toward a diet rich in sugar and unnatural ingredients, antimicrobial resistance and ineffective antifungal drugs, we have seen a significant rise in yeast infections since the 1980s.

Thankfully, spirulina appears to be able to help. Several animal studies have shown that it’s an effective antimicrobial agent, particularly for candida.

Specifically, spirulina benefits have been shown to promote the growth of healthy bacterial flora in the intestines, which in turn inhibits candida from thriving. Additionally, the immune-strengthening properties of spirulina can help the body eliminate candida cells.

3. Fights HIV/AIDS

Up until recently, epidemiologists have been puzzled trying to understand why people in Japan, Korea and Chad have relatively low HIV/AIDS rates. One possible explanation, revealed in a 2012 study published in the Journal of Applied Phycology, may be the amount of algae people in these areas regularly consume.

When researchers took 11 HIV patients who had never taken antiretrovirals, they split the participants into three groups: one who was assigned to eat five grams of brown seaweed every day, one who was to consume five grams of spirulina and one who ate a combination of both.

After the three-month trial period was complete, two key findings were discovered:

• Absolutely no adverse effects were experienced from both seaweed varieties and the combination.
• CD4 cells (T-helper white blood cells that fight infection and are used to stage HIV) and HIV-1 viral load (another HIV biomarker) remained stable.

The results were so promising that one participant volunteered to continue the study for an additional 10 months, and this participant actually benefited from “clinically significant improvement in CD4 and decreased HIV viral load.”

An additional study also demonstrated that spirulina deserves a place in natural HIV treatment.

4. Helps Prevent Cancer

According to researchers, “A number of animal and test tube studies suggest that spirulina increases production of antibodies, infection-fighting proteins, and other cells that improve immunity and help ward off infection and chronic illnesses such as cancer.”

This doesn’t come as a surprise as more than 200 peer-reviewed articles have been published in the scientific literature evaluating spirulina’s ability to affect cancer cells.

Czech Republic scientists pointed out that, in addition to its ability to control blood cholesterol levels, “Spirulina is also rich in tetrapyrrolic compounds closely related to bilirubin molecule, a potent antioxidant and anti-proliferative agent.”

When tested on human pancreatic cells, these researchers discovered that, “Compared to untreated cells, experimental therapeutics significantly decreased proliferation of human pancreatic cancer cell lines in vitro in a dose-dependent manner.”

In addition, a 2019 study showed that spirulina reduces myelosuppression and improves immune function after chemotherapy in patients with malignant tumors. Another study the same year demonstrated how spirulina works against oral cancers.

5. Can Help Lower Blood Pressure

Phycocyanin is a pigment found in the spirulina that scientists have discovered possesses antihypertensive effects — in other words, it’s a food that lowers blood pressure. Japanese researchers say that this is because consuming the blue-green algae reverses endothelial dysfunction in metabolic syndrome.

This could be extremely promising for Americans because metabolic syndrome has rapidly become one of the main causes of preventable disease today, as it raises one’s risk of developing heart disease, diabetes and stroke.

6. May Reduce Cholesterol

Along those same lines, spirulina benefits have also been shown to prevent atherosclerosis and lower cholesterol levels.

An animal study published in the Journal of Nutritional Science and Vitaminology took rabbits, fed them a high-cholesterol diet (HCD) containing 0.5 percent cholesterol for four weeks, and then fed them a HCD with 1 percent or 5 percent spirulina for an additional eight weeks.

After the eight-week trial was complete, LDL levels decreased by 26 percent in the group eating 1 percent of spirulina and 41 percent in the group eating 5 percent spirulina, which suggests that the more consumed, the more benefits may result. Serum triglycerides and total cholesterol were also significantly reduced.

These findings have been backed up in several meta-analyses.

7. May Lower Chance of Stroke

In the rabbit study above, researchers also discovered that the spirulina supplementation lowered intimal aorta surface by 33 percent to 48 percent, which suggests that it can prevent atherosclerosis and subsequent stroke.

It’s important to remember that this clinical trial was conducted on animals that were still eating a high-cholesterol diet, and it highlights that regular spirulina consumption may reverse some of the damage done by eating a poor diet.

This effect was also found in research conducted on rats.

8. Boosts Exercise Performance

A 2022 study indicated that spirulina may benefit both muscle strength as well as endurance.

Meanwhile, a 2020 study showed that supplementing with spirulina could improve oxygen uptake during an arm cycling exercise. Researchers said that it could behave like an ergogenic aid to improve overall athletic performance.

9. Alleviates Sinus Issues

Studies indicate that spirulina may help treat allergic rhinitis, as it benefits the body by reducing the inflammation that causes people to experience sinus problems. Compared to placebo trials, spirulina is effective at reducing itching, nasal discharge, nasal congestion and sneezing.

A 2020 study demonstrated that spirulina was more effective than an antihistamine called cetirizine to deal with allergies and allergic rhinitis as well as decrease inflammation.

10. May Offer Protection for Brain Disorders and Memory Boosting

In a 2012 study, a spirulina-enhanced diet given to rats provided so-called neuroprotection in an α-synuclein model of Parkinson’s disease. This did not occur with the control diet.

In a 2015 study, the effects of spirulina on memory dysfunction, oxidative stress damage and antioxidant enzyme activity were examined with mice. It was found that Spirulina platensis may “prevent the loss of memory possibly by lessening Aβ protein accumulation, reducing oxidative damage and mainly augmenting the catalase activity.”

While both studies are preliminary and involving animals, they hold promise for humans afflicted with Parkinson’s disease, other neurodegenerative diseases and those with memory problems.

11. Could Protect Eye Health

Animal research relays that this algae superfood helped suppress “light-induced photoreceptor death, retinal degeneration, and subsequent visual impairment.” It’s believed this is due to the beta-carotene in spirulina.

In addition, some research has found that “spirulina is an effective dietary source of zeaxanthin to humans,” a vital nutrient for eye health, but not all products analyzed by the U.S. Department of Agriculture appear to contain zeaxanthin.

12. Supports Oral Health

This green superfood benefits oral health in many ways. For instance, it’s been found to help treat and prevent gum disease (aka periodontitis) and leukoplakia in human studies.

13. Helps Manage Weight

A 2020 review discovered that adding spirulina to the diet can help people lose or manage weight. Consumption of this supplement was linked with lower body mass index, body fat, waist circumference, appetite and blood lipids.

This came on the heels of research published in 2019, which found that “spirulina supplementation significantly reduces body weight, especially in obese individuals.”

In fact, a 2022 study examined the effects of supplementing with this superfood on gradual weight loss in competitive wrestlers. The results relayed that supplementing with spirulina during a gradual weight loss program helped wrestlers reduce body fat percentage and fat mass, along with other markers for weight and muscle.

Combined with resistance training, supplementing with this algae also has been found to help obese men lose weight.

14. Manages Blood Sugar Levels

There is plenty of evidence that supplementing with spirulina can help manage blood glucose levels. For example, research published in 2022 found that taking just eight grams of spirulina in a drink helped with glycemic control and blood glucose markers.

Furthermore, a study from 2001 tested the effects of spirulina supplementation on patients with type 2 diabetes mellitus. Twenty-five subjects were randomly assigned to the supplement or control group. After two months of supplementation, there was “an appreciable lowering of fasting blood glucose and postprandial blood glucose levels.”

Products and Dosage Recommendations

A common question when first trying out this incredible ingredient is: How much spirulina to take daily?

Although there’s no standard spirulina dosage, most studies have found a beneficial effect when consuming one to eight grams per day. For reference, one tablespoon of blue spirulina is about seven grams.

Can you overdose on spirulina? Taking even large amounts of spirulina is unlike to cause serious harm, but it may result in digestive issues like nausea, diarrhea, bloating and cramps.

Therefore, it’s best to start with a lower dosage and slowly work your way up to assess your tolerance.

When it comes to how to take spirulina, the options are endless. Spirulina capsules and spirulina tablets can be found at many health stores and pharmacies for a quick and convenient way to get in your daily dose.

Organic spirulina powder is also available and can be easily combined with other superfoods, such as in super green powders, to create nutritious green drinks (or detox drinks).

Should spirulina be taken on an empty stomach? There are lots of different recommendations out there for when and how you should take spirulina, but it’s likely to be equally beneficial however you decide to take it, whether that’s before, during or after your meals.

Risks and Side Effects

Many people wonder: Is spirulina safe for kidneys, or is spirulina bad for your liver?

If not, what are the side effects of spirulina?

Despite the multitude of spirulina health benefits, there are potential spirulina side effects to consider as well.

In particular, there have been some published case reports of individuals who had autoimmune reactions after using spirulina. There is a theory that this may be caused by the activation of an inflammatory agent, TNF-alpha, which could be more significant in people predisposed to autoimmune disease.

However, other lab and research studies suggest that spirulina might suppress this inflammatory protein, so more research needs to be completed to evaluate the potential danger of spirulina for those with autoimmune disorders.

If you have an autoimmune condition, it’s a good idea to take this supplement under the supervision of your health care provider.

When considering where to buy spirulina, be sure to always purchase from a reputable retailer. It’s absolutely critical to make sure that the quality and purity of the spirulina that you consume is of the highest standards.

Particularly, like anything that comes from the sea, be certain to only purchase blue-green algae that is free from contamination.

Also, some sources suggest that pregnant women and children should not consume algae. Contact your health care provider to confirm whether or not you should be using spirulina supplements.

Spirulina vs. Chlorella

Because they are both similar microalgae species, it’s easy to understand how scientists confused chlorella and spirulina back in the 1940s.

In spite of their stark differences, people commonly mistake one for the other even today. Here are the four main differences that are important to understand:

1. Shape

First of all, spirulina is a spiral-shaped, multi-celled plant with no true nucleus. It’s blue-green in hue and can grow up to 100 times the size of chlorella.

Comparably, chlorella is a spherical-shaped single-celled microorganism with a nucleus and is solid green.

2. How It’s Grown

Second, the growing conditions differ considerably. Spirulina grows best in low-alkaline conditions — particularly, freshwater lakes, ponds and rivers. It also requires an abundance of sunshine and moderate temperatures.

Chlorella, on the other hand, grows in freshwater typically occupied by other organisms, which makes it more challenging to harvest.

3. Preparation

Third, the ways in which both spirulina and chlorella can be eaten are also very different.

Because of its hard, indigestible cellulose wall, for instance, chlorella requires mechanical processing to make it worthwhile for human consumption. Otherwise, the body won’t be able break down and metabolize its nutrients.

The process can be quite costly, which explains why chlorella is usually more expensive than spirulina. On the other hand, spirulina has a completely digestible cellulose wall and can be immediately consumed and digested with ease.

4. Nutrition

Finally, although both are considered superfoods, spirulina and chlorella differ in their nutritional content. Arguably the healthier of the two, spirulina contains more essential amino acids, iron, protein, B vitamins, and vitamins C, D and E.

With that said, chlorella still holds an abundance of health benefits.

Final Thoughts

• Spirulina, a blue-green algae grown in some of the most beautiful places in the world, has been well-researched for its many potential benefits.
• What is the benefit of spirulina? Some of the most significant health benefits include detoxing heavy metals, eliminating candida, fighting cancer and lowering blood pressure.
• Each serving contains a good amount of spirulina protein, plus important vitamins and minerals like copper, iron, riboflavin and thiamine.
• This algae has a rich history. Although there are several distinct differences between chlorella vs spirulina, the two are often confused.
• Spirulina may cause autoimmune reactions in some who are susceptible to autoimmunity. It’s also not recommended for pregnant women or children. Be cautious where you purchase spirulina, as it may be contaminated if not bought from a high-quality source, leading to additional spirulina side effects.

The post Spirulina Benefits: 14 Reasons to Use This Superfood appeared first on Dr. Axe.

Are you looking for an all-natural supplement that boosts your energy, supports fat loss and helps detox heavy metals like lead and mercury from your body? If so, a freshwater algae called chlorella may be exactly what you need.

Native to Taiwan and Japan, this superfood is rich with phytonutrients, including amino acids, chlorophyll, beta-carotene, potassium, phosphorous, biotin, magnesium and the B-complex vitamins. Chlorella’s rich green color comes from a high concentration of chlorophyll, a detoxifying plant pigment.

We are all told to eat more leafy green vegetables for good health, but sometimes it can be difficult to get the five to seven servings of vegetables a day recommended by nutritionists and doctors of functional medicine. While juicing is another option, it’s simply too time-consuming for most people. Meanwhile, most green leafy vegetables pale in comparison to the health benefits that chlorella can provide.

By consuming organic, low-temperature-extracted chlorella supplements, you can receive all of the chlorella benefits in a simple powder or tablet form.

What Is Chlorella?

Chlorella is genus of green algae (family Chlorellaceae) found either singly or clustered in fresh or salt water. The whole chlorella plant is used to make nutritional supplements and medicine.

There are several species of chlorella, with Chlorella vulgaris being one of the most commonly used in supplements. Chlorella algae is a cousin of spirulina.

Chlorella was discovered  in 1890 by the Dutch microbiologist Dr. Martinus Beijerinck using a microscope. However, it has existed for billions of years — since the beginning of planet Earth.

There are more than 2o species of chlorella, including C. vulgaris, C. ellipsoidea, C. saccharophila, C. pyrenoidosa and C. regularis.

The name “chlorella” is derived rom the Greek word “chloros,” which means green, and Latin diminutive suffix “ella,” meaning small. In the wild, it is able to reproduce rapidly through the process known as photosynthesis. All it needs to grow and multiply are water, sunlight, carbon dioxide and a small quantity of minerals.

In the 1960s, scientists realized that it was totally impossible for humans to digest chlorella in its natural state due to its tough cell walls that encapsulate its beneficial nutrients. This is again why you see chlorella supplements labeled as “cracked cell wall chlorella.”

What does chlorella do for your body? Studies have shown that chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies.

It has also been used to try to treat or prevent the following:

• Asthma attacks
• Bad breath
• Fibromyalgia
• High cholesterol
• High blood pressure
• Low vitamin B12 levels
• Premenstrual syndrome
• Trichomoniasis (a sexually transmitted infection)
• White patches on genitals called vulvar leukoplakia

Some people also take chlorella to try to:

• Boost energy levels
• Detox the body
• Improve mental function

Benefits

1. Detoxifies Heavy Metals

It is important for your overall health and wellness to be proactive in detoxing heavy metals and toxins.

One of chlorella’s most significant health benefits is that it wraps itself around even stubborn toxins residing in our bodies, such as lead, cadmium, mercury and uranium, and keeps them from being reabsorbed, as shown in animal and lab studies. Regular consumption can even help keep heavy metals from accumulating in our bodies’ soft tissues and organs in the first place.

2. Detoxifies Radiation and Chemotherapy

Radiation therapy and chemotherapy are the most common forms of cancer treatment today. Anyone who has gone through either of these treatments, or knows anyone who has, knows what a toll they take on the body.

Chlorella’s high levels of chlorophyll have been shown to protect the body against ultraviolet radiation treatments while removing radioactive particles from the body.

According to researchers from Virginia Commonwealth University Medical College, “Cellular components and functions of the immune system remain at or near normal levels and are less adversely affected when patients are undergoing chemotherapy and/or taking immunosuppressive medications such as steroids”

The university’s two-year study allowed researchers to observe that glioma-positive patients have fewer respiratory infections and flu-like illnesses when taking chlorella.

3. Supports Your Immune System

Research published in the Nutrition Journal found that after eight weeks of chlorella intake, NK cell activity improved. Researchers from Yonsei University in Seoul Korea studied healthy individuals and their immune systems’ response to chlorella supplements.

The results showed that chlorella supports a healthy immune system response and helps “natural killer” cell activity.

4. Promotes Weight Loss

Losing weight is difficult, especially as we age. In a study published in the Journal of Medicinal Food, researchers state, “Chlorella intake resulted in noticeable reductions in body fat percentage, serum total cholesterol, and fasting blood glucose levels.”

Chlorella benefits arrive by helping regulate hormones, helping with metabolism, improving circulation and promoting higher levels of energy. It also helps reduce weight and body fat and removes stored toxins.

As our bodies lose weight, toxins are released and can be reabsorbed. It is important to flush these toxins out of our systems as quickly as possible. Chlorella’s ability to surround the toxins and heavy metals resident in our bodies helps facilitate elimination and prevent reabsorption.

5. Promotes Healthier Skin

Research shows that chlorella benefits for skin also exist. A study published in the journal Clinical Laboratory revealed that it reduces oxidative stress, which can be caused from pollution, stress and a poor diet.

The reason it is effective at producing healthier skin is because it naturally increases levels of vitamin A, vitamin C and glutathione in your body, which eliminate free radicals and protect your cells.

By just taking one teaspoon or a couple capsules daily of a chlorella supplement, you may see results in as little as two weeks.

6. Fights Cancer

It is believed that all human bodies at some time develop cancer cells. Properly functioning immune systems have the ability to attack and destroy these cells before they have the chance to take hold and create cancer.

An animal study found that chlorella helps fight cancer in several ways.

First, when taken pre-emptively, it can strengthen the immune system. Second, it can help remove heavy metals and toxins and make it less likely to get environmentally based cancers. Third, chlorella enhances the action of T cells that help fight new abnormal cells.

Results from another study published in 2023 “demonstrated the anti-cancer effect of Chlorella sp. ethanolic extract to promote cancer cell death via inhibition of AKT/mTOR pathway.”

Plus, as mentioned above, if cancer is diagnosed and chemotherapy or radiation therapy is used, chlorella can help to fight the side effects and be used in addition to natural cancer treatments.

7. Helps Lower Blood Sugar and Cholesterol

Type 2 diabetes and high cholesterol are two of the serious chronic conditions facing many Americans today. Years of improper eating, stress and a lack of sleep have led many to one or both of these diagnoses.

In a study published the Journal of Medicinal Food, researchers found that doses of 8,000 milligrams of chlorella per day (divided into two doses) help lower cholesterol and blood glucose levels.

Researchers observed first a decline in cholesterol levels and then the improvement in blood glucose. They believed that chlorella activates a number of genes at the cellular level that improve insulin sensitivity, encouraging a healthy balance.

A meta-analysis on the effects of chlorella supplements on cardiovascular risk factors found mostly positive effects: improving total cholesterol levels, low-density lipoprotein cholesterol levels, systolic blood pressure, diastolic blood pressure as well as fasting blood glucose levels.

However, the supplements didn’t show much of an effect for triglycerides and high-density lipoprotein cholesterol levels.

8. Boosts Energy

With its impressive mix of vitamins, minerals, antioxidants and phytonutrients, chlorella is used as a supplement and remedy by many practitioners of traditional medicine. With its high chlorophyll content, it’s often employed for inflammatory-related conditions as well as its detoxifying and renewing benefits.

In Traditional Chinese Medicine, it is said to provide yin energy. This means that it is very helpful to an overstimulated or imbalanced body. It can have a calming effect on the nervous system while nourishing and restoring the body as a whole.

In Ayurvedic Medicine, it is believed to supply ojas (“vitality” or “life force”) to people who feel run down or who could use an extra boost to their already positive state of health.

In addition, it’s been shown to help boost physical performance across various forms of exercise.

9. Protects Eye Health

Since it contains significant levels of lutein, an antioxidant known to protect the eyes, chlorella can also support vision and eye health. In fact, research published in the Journal of Food Biochemistry “investigated whether an extract of Chlorella vulgaris (ECV) could ameliorate the negative influence of N-methyl-d-aspartate (NMDA) on the retinas of rats and decrease oxidative stress-induced cell death in transformed retinal ganglion cells (RGC-5).”

The researchers concluded: “Our results clearly demonstrate the neuroprotective effect of ECV on retinal degeneration both in vitro and in vivo.”

10. Supports Healthy Pregnancy

There are several ways in which chlorella can support a healthy pregnancy, making it a great addition to any pregnancy diet plan. For starters, it’s been found to help reduce the risk of anemia, proteinuria and edema in pregnant women. In addition, it may help lower high blood pressure that can occur during pregnancy.

Furthermore, it’s been found to be safe for pregnant women with low-grade inflammation while helping decrease constipation in pregnant women.

11. May Enhance Liver Health

A 2021 meta-analysis examined the effects of chlorella supplementation on liver health biomarkers. While the researchers note that more studies are needed to confirm the effects on healthy subjects, it certainly appears to benefit liver health in people with non-alcoholic fatty liver disease.

It’s believed to do this through “modulation of dyslipidemia, insulin resistance, and inflammatory pathways.”

There is also evidence — mostly from animal and lab research — that chlorella may help:

• prevent dementia
• support gut health
• combat respiratory issues
• fight the effects of BPA

Nutrition Facts

The exact amount of different nutrients really depends on the supplement you use, but chlorella is unquestionably one of the most nutrient-dense superfoods on the planet. It’s low in calories yet contains a healthy dose of the following:

• Protein
• Vitamin C
• Vitamin A
• Iron
• Vitamin B12
• Antioxidants
• Omega-3 fatty acids

In addition, chlorella nutrition contains a good amount of fiber, vitamin K, vitamin B1, vitamin B6, phosphorus, magnesium, zinc, copper, potassium, calcium, folic acid and other B vitamins.

When you look at its nutrient density score, it’s easy to see why it is ranked one of the top health foods in the world. In fact, it is more nutrient-dense per gram than other greens, including kale, spinach and broccoli.

Chlorella vs. Spirulina vs. Chlorophyll

Is chlorella or spirulina better? While most Americans may have not heard of chlorella, many people have been taking spirulina for years.

Chlorella and spirulina are both algaes that contain chlorophyll and offer additional nutrients. They are both waterborne organisms, but at the cellular level, they are quite different.

Spirulina is a spiral-shaped, multicelled plant with no true nucleus. It’s blue-green in hue and can grow up to 100 times the size of chlorella. Comparably, chlorella is a spherical-shaped single-celled microorganism with a nucleus and is solid green.

Chlorophyll is the green pigment found in spirulina, chlorella and all green plants. While chlorophyll is completely natural, a similar semi-synthetic mixture called chlorophyllin is made in laboratories to be used in supplements, such as those marketed as “liquid chlorophyll.” Green algae like chlorella are often used to make chlorophyllin.

Spirulina can be used and consumed in supplements right after harvest, but chlorella has to go through processing to break its cellular walls to enable the absorption of its benefits by users. Chlorophyll comes from green plants and algae. Chlorella is said to be higher in chlorophyll (maybe even double the amount) than spirulina while spirulina is typically higher in protein, iron, protein and gamma-linolenic acid.

The benefits of chlorella and spirulina are very similar because both have a concentrated balance of nutrients shown to help cleanse and detoxify the body and a high concentration of protein that supports energy and clarity. Chlorophyll’s known benefits of liver detoxification, skin protection and improved digestion are very similar, which isn’t surprising since chlorophyll is a star ingredient of both spirulina and chlorella and is behind many of their benefits.

Chlorella and spirulina nutrition both contain additional nutrients like vitamin C, vitamin A, B vitamins and more that are not contained in chlorophyll supplements. Spirulina has even been used in the World Health Organization’s feeding programs for malnourished children in undeveloped countries.

Chlorophyll, spirulina and chlorella supplements are all available in powder, tablet or liquid form. Depending upon your health goals and what other supplements you’re taking, one of these supplements may appeal to you more than the others. You can also often all three in certain super green powders.

Supplements and Dosage

You can purchase chlorella in powder, tablet or liquid form at your local health store or online. Its tough exterior cellular walls are difficult to digest. In fact, it took many years of research, study, trial and error to find a way for the human body to effectively digest it.

The substance in these walls is believed to be what surrounds heavy metals, pesticides and other toxins and helps remove them from the human body.

What is the best chlorella? When purchasing a chlorella supplement, make sure to buy “cracked cell wall chlorella” because this type is completely absorbable. You also want to look for a brand that is organic and low-temperature-extracted.

When taking a chlorella supplement, there are two main ways to consume it:

• Smoothie — Chlorella has a very strong taste, so you will not want to add more than about half-teaspoon to a smoothie. You can use other ingredients like banana, coconut water, vanilla protein powder and lime juice to help hide the taste.
• Tablets — Simply take a serving size with water to experience chlorella health benefits.

Risks, Side Effects and Precautions

Chlorella powder and other chlorella supplements can cause side effects in some individuals. What are the side effects of taking chlorella? Some of the chlorella side effects include:

• swelling of the face or tongue sensitivity to sunlight
• digestive upset
• acne
• fatigue
• lethargy
• headaches
• vertigo
• shaking

The majority of these side effects and symptoms are typical to any detoxification program.

Chlorella may also cause green-colored stools. Other chlorella dangers include potential allergic reactions. Seek emergency medical attention if you experience severe breathing problems or a life-threatening allergic reaction called anaphylaxis after taking it.

Chlorella supplements often contain iodine so individuals who are allergic to iodine or are watching their iodine intake should beware.

People who are being treated for a medical condition or are currently taking any type of medication should check with their doctors before taking chlorella. It is known to interact with immunosuppressant drugs as well as blood thinners like warfarin (Coumadin).

Experts have different opinions on the safety of this algae during pregnancy so pregnant and nursing women should talk to their health care providers before taking chlorella supplements.

Final Thoughts

• Chlorella is a green algae rich in chlorophyll, just like its cousin spirulina.
• Chlorella benefits include helping with detoxification from heavy metals and conventional cancer treatments, boosting the immune system and skin health, helping with weight loss, lowering blood sugar and cholesterol levels, and fighting cancer.
• It’s also commonly used as a natural remedy for boosting energy and mental function.
• Chlorella powder and spirulina powder can both be easily be added to any smoothie recipe. They can also be used in soups, desserts and more!

The post Chlorella Benefits for Detoxing, Cancer, Weight Loss & More appeared first on Dr. Axe.

You’ve likely read up on the importance of prenatal vitamins and how certain nutrients are needed in higher amounts during pregnancy, but did you know that the same is true even after you’ve given birth? Postnatal vitamins are used to ensure that new moms get the vitamins and minerals they need after giving birth.

While eating a healthy, balanced diet is key or maintaining proper macronutrients and micronutrient levels, supplementing with the most important vitamins and minerals can support breastfeeding and recovery after giving birth.

What Are Postnatal Vitamins?

Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth. While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply and healthy energy levels.

Typically, a prenatal vitamin can be continued during the months after birth as well. Those nutrients are also needed during breastfeeding and the recovery phase.

In essence, these vitamins are beneficial for women during their reproductive years.

Best Postnatal Vitamins to Take

The nutrients that are most important during pregnancy are also needed after delivery, especially for women who are breastfeeding. Here’s a breakdown of the most important vitamins and minerals for the postnatal period:

1. Iron

Iron is an important nutrient during pregnancy and after birth. It helps prevent anemia, which can be exacerbated when a woman loses blood during delivery.

If you have low iron levels and you’re taking a pre- or postnatal multivitamin, make sure it includes iron. If not, you can take a separate iron supplement for six to eight weeks after delivery or until your health care provider recommends stopping.

The daily recommended intake of iron for women is 18–27 milligrams.

2. Calcium

Calcium is needed for mom’s and baby’s bones, so getting enough while breastfeeding is important. Calcium is also needed for the circulatory, muscular and nervous systems to function properly.

The recommended daily intake of calcium for pregnant and breastfeeding women is 1,000 milligrams.

3. Vitamin D

Research indicates that efforts should be made to optimize vitamin D status in mothers during and after pregnancy to support healthy levels in the infant and mom. Not only do infants need vitamin D for healthy bones and teeth, but the nutrient also impacts women’s brain function, immunity, hormones and mood.

Breastfeeding women should get about 600 international units (or 15 micrograms) of vitamin D per day.

4. Choline

Choline is a nutrient that plays a role in nerve function, muscle movement, metabolism, energy and several other important body processes. The recommended daily intake for women who are breastfeeding is 550 milligrams of choline.

5. DHA

Docosahexaenoic acid (DHA) is an essential fatty acid that needs to be consumed in food or supplement form to maintain healthy levels. It supports infant development, and studies suggest that there are long-term benefits for infants with higher levels of DHA, including faster development of behavioral functions.

Deficits in DHA may lead to learning impairments among infants.

Babies get DHA through breast milk, so mothers need to make sure they get enough of the fat in food or supplement form. Breastfeeding women need between 300–900 milligrams of combined DHA and EPA (another omega-3 fats acid) per day.

How to Take/Dosage

Postnatal vitamins are taken after birth, typically for as long as you’re breastfeeding and your body is recovering from pregnancy. Speak to your doctor or midwife for usage and dosage recommendations for your body and lifestyle specifically.

Postnatal multivitamins are available online and at health food stores. You can find them in capsule, gummy and powder forms.

Look for a reputable brand, ideally with a USDA Certified Organic label and a full list of ingredients and dosage. If you’re going for a multivitamin, make sure to choose one that includes DHA.

When you no longer need postnatal vitamins, you can switch over to a standard multivitamin to ensure that you maintain healthy levels of micronutrients, especially if your diet is lacking in certain areas.

Food Sources

The best way to maintain healthy levels of vitamins and minerals is by eating a diet rich in colorful, fresh foods, just like the pregnancy diet. Some of the foods that are highest in postnatal nutrients and should be incorporated into a woman’s diet after giving birth include:

• Yogurt
• Goat cheese
• Almonds
• Walnuts
• Broccoli
• Cauliflower
• Brussels sprouts
• Kale
• Spinach
• Swiss chard
• While beans
• Black beans
• Navy beans
• Chickpeas
• Split peas
• Lentils
• Wild-caught fish
• Organic poultry
• Grass-fed beef
• Cafe-free eggs
• Portobello mushrooms
• Pumpkin seeds
• Chia seeds
• Flaxseeds

Women also need plenty of water during the postpartum period. Staying hydrated supports breast milk supply, energy levels and overall body function. Keep a water bottle close by throughout the day, and opt for drinking about 12–16 cups of water, depending on how often you nurse.

Risks and Side Effects

When it comes to getting enough micronutrients for optimal health, supplements aren’t a replacement for a healthy diet. They work best when taken as part of a balanced, healthy diet.

Supplements can be used to cover any potential gaps in your diet.

If you take any medications, check with your health care provider before using vitamin supplements. If you experience adverse reactions or side effects of a supplement, such as nausea, diarrhea, rash or flushing, discontinue use, and speak to your doctor.

Conclusion

• Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth.
• While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply, mood, brain function and healthy energy levels.
• Some of the most important nutrients during the post-birth period include iron, calcium, vitamin D, choline and DHA. You can get these vitamins and minerals from leafy greens, organic animal meat, dairy products, nuts and seeds, and legumes. Taking a postnatal supplement can help fill any gaps from your diet.

The post The Best Postnatal Vitamins for Mom and Baby appeared first on Dr. Axe.

Whey protein benefits are extensive, including helping to burn fat, build lean muscle, boost your immune system and prevent disease. Whey is so effective because it provides a more absorbable source of high protein than nearly any other type of food or supplement, and it’s easy to digest.

Whey protein is one of the most popular proteins for athletes and bodybuilders because of its muscle-enhancing effects. Not only does it work to build muscle and enhance your body’s composition, but it also speeds up the recovery of broken down and stressed muscles after exercise.

According to research published in the Journal of Food Science, whey protein is one of the highest-quality proteins because of its amino acid content and rapid digestibility. Research indicated that it works quickly to aid your muscles so they can heal, rebuild and grow.

What Is Whey Protein?

There are two types of protein found in milk: whey and casein. Whey is the translucent liquid part of milk that remains after the cheese manufacturing process, after coagulation and curd removal.

There’s about 3.5 grams of protein in 100 milliliters of cow’s milk, of which casein accounts for 80 percent and whey 20 percent of the protein.

Whey has a higher percentage of branched-chain amino acids than casein protein, which allows whey to increase protein synthesis faster than casein. Studies show that whey protein also has greater solubility, and it’s more rapidly digested than casein protein.

The term “whey” refers to a complex substance that is separated from the liquid and made up of a combination of protein, lactose, minerals, immunoglobulins and trace amounts of fat. The protein and some highly bioactive peptides found in whey are what make it a superfood for fat loss and building lean muscle.

You’ll be able to find three main types of whey protein, which are distinguished by the processing method.

• Whey protein concentrate: This is the best and least processed form of whey protein because it contains low levels of fat and cholesterol and higher levels of bioactive compounds in the form of lactose. Because it’s minimally processed, it retains the health-promoting nutrients that are found naturally in whey. You may even find that whey protein concentrate has a more satisfying flavor than other types of whey protein, which is due to its lactose and fat content.
• Whey protein isolate: Whey protein isolate undergoes further processing in order to remove most of the carbohydrates and fats that are found in whey protein concentrate. Isolates contain about 90 percent or more protein; the problem with isolates is that the proteins can often be denatured due to manufacturing, making it harder on your digestive tract. The denaturation process involves breaking down protein structures and losing their peptide bonds, thereby reducing the effectiveness of the protein. Whey protein isolate does contain a lower lactose content than concentrates.
• Whey protein hydrolysate: When whey protein isolate is hydrolyzed, larger proteins are broken down into smaller, digestible pieces. The proteins in hydrolysates can be broken down with heat, enzymes or acids. Hydrolysates are meant to be absorbed more rapidly, and they increase blood insulin levels, which is helpful for athletes who want to grow lean muscle. While whey hydrolysate is known to be less allergenic than whey protein concentrate or whey isolates, it’s by far the most processed type of whey protein and the proteins in it have also been denatured.

Nutrition Facts

According to the U.S. Department of Agriculture, one regular scoop (28 grams) of whey protein powder contains roughly the following:

• 100 calories
• 5 grams carbohydrates
• 20 grams protein
• 1.5 grams fat
• 1 gram fiber
• 94.7 milligrams calcium (9 percent DV)

The constituents of whey protein provide high levels of essential amino acids, including branched-chain amino acids (BCAAs). It is the bioactivity of these proteins that gives whey protein its many beneficial properties.

Cysteine is an amino acid that is amply present in whey protein. It is extremely beneficial because it enhances glutathione levels, an important antioxidant that can help reduce the risk of cancer and diseases caused by oxidative stress.

Research shows that the branched-chain amino acids in whey also play an important role in whey’s health benefits because they promote the maintenance of tissue and prevent muscle breakdown during exercise.

Health Benefits

1. Increases Strength and Builds Muscle

Whey protein is a very efficient way to add protein to your diet without extra calories from carbohydrates or fats. It typically contains 80 percent to 90 percent protein, which provides the body with what it needs to build muscle and strength, while recovering quickly after a workout.

According to research published in the Journal of Food Science mentioned above, whey protein stimulates muscle synthesis to a greater degree than both casein and soy protein products. Researchers noted that adding supplemental protein to your diet can help promote gains in muscle mass — especially when paired with resistance training — maintain muscle mass even during caloric restriction and slow down the natural loss of muscle that occurs as you age.

How much protein do you need per day to build muscle? A 2007 study conducted at Baylor University analyzed the use of supplemental protein and amino acids on 19 males who exercised four times per week. Researchers found that supplementing daily with 20 grams of protein, which was made up of 14 grams of whey and casein protein, and six grams of free amino acids led to greater increases in total body mass, fat-free mass, thigh mass and muscle strength compared to those taking the carbohydrate placebo.

Research also shows that athletes in particular need to increase their protein consumption in order to achieve muscle recovery after hard workouts.

2. Burns Fat

A 2014 meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition. Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise.

A study published in Nutrition and Metabolism evaluated the effect of a specialized whey supplement when taken by participants who reduced their caloric intake by 500 calories per day. Compared to the control group participants who also reduced their caloric intake by 500 calories, both groups lost a significant amount of weight, but the group supplementing with whey lost significantly more body fat (6.1 percent of their body fat mass) and showed a greater preservation of lean muscle.

When trying to figure how to lose weight fast, whey protein is a great protein powder to put into your repertoire.

3. Reduces Cravings

Whey protein seems to affect both ghrelin and leptin, two hormones that help regulate your appetite. Leptin primarily affects energy balance, which helps suppress food intake, while gherlin regulates hunger and plays a role in meal initiation.

These hormones work together to tell your body when it needs to eat. Studies show that in obese patients the circulating levels of leptin are typically increased, whereas ghrelin levels are decreased. Whey helps balance out leptin and gherlin secretion, thereby decreasing hunger cravings and helping you stop overeating.

A 2013 study published in the Mediterranean Journal of Nutrition and Metabolism found that whey protein can help reduce caloric intake as a result of various physiological mechanisms. The amino acid content in whey protein is the main factor that influences satiety, according to researchers.

Plus, whey’s effect on satiety and food intake is mediated by the release of ghrelin and other satiety-inducing hormones. These hormones are released in the gastrointestinal system after protein consumption, which may account for food intake suppression when supplementing with whey protein.

4. Stabilizes Blood Sugar Levels

Research shows that having a whey protein shake right before a meal helps regulate your blood sugar levels and reduce your hunger levels so you eat less. Additionally, whey is able to stabilize blood sugar levels when it’s consumed right before meals with a high glycemic index. It stimulates the production of insulin and prevents dramatic spikes in blood sugar levels.

According to research published in the World Journal of Diabetes, whey protein can be used for the management of diabetes symptoms. It slows gastric emptying, stimulates insulin and gut hormones like incretin, which is released after you eat, and works to decrease blood glucose levels.

Whey protein can also naturally reduce blood sugar levels after meals, especially when it’s consumed a few minutes before a meal.

5. Improves Energy

Whey protein increases glycogen, which is a source of energy during exercise or heavy activity, and it enhances the effect of leptin, a hormone that affects energy balance. Plus, because whey is easily digested and accessed by the body, it is converted into energy quickly and can help naturally boost energy levels.

A 2013 study published in the Journal of Sports Science and Medicine found that females experienced an increase in performance markers when they consumed whey protein after resistance training. Some of the performance markers tested in the female basketball players included agility running, vertical jumping and muscle endurance.

The improved energy levels and performance are due to the amino acids that are present in whey protein. When the body lacks sufficient levels of amino acids, that’s when you experience muscle wasting and delayed exercise recovery after a workout.

6. Boosts Glutathione

Whey protein helps increase the production of glutathione, the master antioxidant that is found in every cell of your body. Research shows that whey protein is rich in cysteine, an amino acid that’s needed for the synthesis of glutathione.

Scientists at Ohio State University found that supplementing with hydrolyzed whey protein isolate increased intracellular glutathione concentrations by 64 percent.

Glutathione helps eliminate free radicals that cause cell damage, cancer and aging diseases, such as Parkinson’s and Alzheimer’s. It also helps protect your body from environmental toxins and drug resistance, and it’s critical for a strong immune system.

7. Boosts Immunity

Because whey protein promotes the synthesis of glutathione, it works to boost your immune system. Glutathione also boosts the efficacy of other antioxidants, like vitamin C, CoQ10, ALA and vitamin E.

Whey protein also contains a number of other proteins and vitamins, such as vitamin D, that positively affect immune function and demonstrate antimicrobial activity.

According to research published in the Journal of the International Society of Sports Nutrition, whey protein helps the body recover after exercise, which is important for avoiding impaired immunity, oxidative stress and excessive inflammation. Not only does whey increase the production of glutathione, but it also contains L-arginine and L-lysine, amino acids that promote immune function.

8. Improves Heart Health

Studies show that whey protein promotes a reduction in blood pressure and arterial stiffness and improves lipid profiles. It works to reduce cardiovascular risk factors by protecting your muscles and helping you lose weight. Reductions in body weight reduce obesity-related problems like heart disease.

A 2016 study published in the American Journal of Clinical Nutrition evaluated the blood pressure of 42 participants who consumed whey protein powder or maltodextrin (the control) for eight weeks. Those who used whey experienced significant reductions in blood pressure and increases in blood circulation. Whey protein also lowered total cholesterol levels.

9. Extends Life Span

Whey protein has been found to increase life span by reducing muscle wasting that’s associated with aging and increasing nutrient absorption without increasing hunger. This is important because, as you age, you lose bone mass, cell function and your digestive function decreases.

However, whey has been shown to reduce the loss in all of these areas, making it an incredible superfood that slows the aging process.

A study conducted in Germany found that when older adults supplemented with whey protein, it caused positive effects on muscle protein synthesis, muscle mass and muscle strength.

A 2016 study published in Nutrients discovered that increased protein intake among the elderly improves muscle health, helps maintain energy balance and weight management, and supports cardiovascular function.

Best Whey Protein

You can easily find whey protein in powder form in most natural food or vitamin stores or online. In order to reap the benefits of whey protein’s constituents, you should choose the best source that’s available.

When purchasing whey protein, opt for whey concentrate that comes from grass-fed cows. Look for a whey protein powder that is natural or organic and is completely free of hormones, pesticides, artificial ingredients, gluten and genetically modified organisms.

You can find A1 or A2 whey protein. A2 beta-casein is the type that has been produced naturally by animals for thousands of years. It’s believed to be easier to digest, and some research suggests it has many fewer side effects on human health than the other type, called A1 casein.

A1 is the “newer type of casein,” first developed sometime in the past few thousand years following animal domestication. It came about after certain genes caused proteins to change, resulting in proline amino acids changing over to histidine.

Today, A1 beta-casein is more abundant in dairy cows that are used to produce the vast majority of milk in the U.S. and even Europe. Ideally, you should opt for A2 whey protein powder.

Avoid any whey protein that is processed, like whey protein isolate. Remember that certain isolates contain denatured proteins that make the supplement less effective.

Plus, cheaper whey protein isolates often contain added artificial sweeteners that can be hard on the digestive system and neurotoxic. Organic whey concentrate from grass-fed cows gives you the largest amount of compounds, like immunoglobulins and minerals, that support many body functions.

How to Use

To use whey protein powder, simply add one scoop (about 28 grams) to roughly eight ounces of a  liquid, like water or unsweetened almond milk. The powder is reconstituted when it’s mixed with a liquid. Using a blender or bottle shaker helps mix the powder and give you a creamy or frothy texture, without the clumps.

For the best experience, make a whey protein smoothie using liquid, fruit (fresh or frozen) and perhaps ice in a high-speed blender. There are many protein shake recipes that can be prepared with whey protein powder. It’s also commonly used for a protein coffee recipe. You can also add whey to oatmeal or yogurt and stir in.

When do you take whey protein? The best times to use whey protein is in the morning, as part of breakfast, as a mid-afternoon snack and after workouts.

Taking one scoop of whey protein about 30 minutes after a workout helps improve muscle recovery. It may also be helpful to take whey protein 30 minutes before a meal. This will help improve satiety and is meant to help you avoid overeating.

Risks and Side Effects

Is it safe to use whey protein? Despite the many health benefits of whey protein, it should not be consumed by people with a milk allergy or lactose intolerance.

What are the dangers of whey protein? If you have a sensitivity to lactose, you may experience gas, bloating, cramps, fatigue, headaches and irritability after consuming whey protein.

Whey products that contain artificial sweeteners, like isolates, may also lead to whey protein side effects because they can be more difficult to break down and can cause digestive discomfort.

If you don’t have a whey allergy, then make sure you use the highest quality whey protein product out there. That makes it easier to digest because it’s less processed and doesn’t contain added artificial ingredients or chemicals.

People who are unable to use whey protein should consider trying a bone broth–based protein powder, collagen protein, or a plant-based protein powder, like pea protein or sprouted brown rice protein powder, instead.

Final Thoughts

• Whey is the translucent liquid part of milk that remains after the cheese manufacturing process, after coagulation and curd removal. It’s a complex substance that is separated from the liquid and made up of a combination of protein, lactose, minerals, immunoglobulins and trace amounts of fat.
• The constituents of whey protein provide high levels of essential and branched-chain amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties.
• Is whey protein powder good for you? There are many benefits of this type of protein powder, including its ability to increase strength, build muscles, burn fat, reduce cravings, stabilize blood sugar levels, improve energy, boost glutathione levels and immunity, and extend life span.
• What’s the right whey protein dosage? Taking one scoop (about 28 grams) 30 minutes after workouts or 30 minutes before meals can be beneficial.
• Look for a whey protein powder that is natural or organic and is completely free of hormones, pesticides, artificial ingredients, gluten and genetically modified organisms. Also, avoid any whey protein that is processed, like whey protein isolate.

The post Whey Protein Benefits for Building Muscle, Burning Fat & More appeared first on Dr. Axe.

Amylase, protease and lipase are the three main and most vital digestive enzymes your body utilizes to digest food. A growing number of health problems can be linked to nutrient malabsorption due to a lack of digestive enzymes.

Amylase has the responsibility of helping your body process carbohydrates into simple sugars while protease breaks down protein and lipase is in charge of fat breakdown.

The role of digestive enzymes is to act as catalysts in speeding up specific, life-preserving chemical reactions in the body. Essentially, digestive enzymes assist in breaking down larger molecules into more easily absorbed particles that the body can use to survive and thrive. Without proper levels of amylase and other digestive enzymes, it really is impossible to have your health be at its best.

What Is Amylase?

By definition, it’s the primary starch-digesting enzyme secreted in the body. To be more specific, it digests carbohydrates (polysaccharides) into smaller disaccharide units, eventually converting them into monosaccharides, such as glucose. Alpha-amylase (α-Amylase) is the major form of amylase found in humans and other mammals and is mainly made the pancreas and salivary glands, but it’s also produced by the small intestine mucosa, ovaries, placenta, liver and fallopian tubes.

The amylase secreted by the salivary glands kicks off the the enzymatic digestion of starches in the mouth as food is chewed and mixed with saliva. It might be surprising, but it’s true that the breakdown of larger, more complex starches into simpler sugars actually starts in your mouth with simple chewing. This is why chewing food thoroughly is truly key to good digestion and optimal overall health.

Amylase is part of a six-step digestive process that begins with chewing in the mouth and triggers the start of a domino effect in firing off mechanisms and secretions:

1. Salivary amylase released in the mouth is the first digestive enzyme to assist in breaking down food into its component molecules, and that process continues after food enters the stomach.
2. The parietal cells of the stomach are then triggered into releasing acids, pepsin and other enzymes, including gastric amylase, and the process of degrading the partially digested food into chyme (a semifluid mass of partly digested food) begins. 
3. The acid also has the effect of neutralizing the salivary amylase, allowing gastric amylase to take over.
4. After an hour or so, the chyme is propelled into the duodenum (upper small intestine), where the acidity acquired in the stomach triggers the release of the hormone secretin.
5. That, in turn, notifies the pancreas to release hormones, bicarbonate, bile and numerous pancreatic enzymes, of which the most relevant are lipase, trypsin, amylase and nuclease.
6. The bicarbonate changes the acidity of the chyme from acid to alkaline, which has the effect of not only allowing the enzymes to degrade food, but also bacteria not capable of surviving in the acid environment of the stomach to break it down further.

At this point, if you don’t have a deficit of digestive enzymes, then most of the work is done. However, for many people digestive enzyme supplementation is needed and helps this whole process take place as it should.

Health Benefits

What are some of the ways that amylase can benefit your health? Well, aside from the most key and central function to properly digest carbohydrates, it also holds a lot of other valuable health benefits that will probably surprise you.

1. Improved Digestion

Your mouth is the place where both the mechanical and chemical breakdown of your food occurs through the combined use of your teeth, jaws and saliva. Amylases are vital to your digestive process because they’re needed to process any starches in your diet, which are a main source from which people derive glucose, the primary sugar molecule the body uses for energy.

It’s key that you combine your body’s natural amylase-producing ability with your natural ability to chew. Why is this important? Because if food is not properly broken down in the mouth, then your body has more work to do in order to digest and extract nutrients and energy from whatever you eat. By chewing thoroughly, you give the amylase more time to process any carbs that you have consumed, and the more time amylase has to work the better and quicker your overall digestion will be.

In addition, cells in your pancreas make another form of amylase called pancreatic amylase, which passes through a duct to reach your small intestine. Pancreatic amylase completes the digestion of carbohydrates.

2. More Energy

Food not only provides your body with nutrients, but it also provides it with the energy it needs to keep you going on a daily basis. Glucose is the primary sugar molecule that the body uses for energy, and while you never want to have high glucose levels (think diabetes), you want to obtain some glucose in your diet from healthy sources.

The amylases in your body break starch down into two sugar units, maltose and isomaltose, and then other enzymes, called maltase and isomaltase, hydrolyze these two sugars into the individual monosaccharide glucose. Foods that are high in starch include breads, grains, cereals, pasta, rice, beans, corn, potatoes and peas. If it wasn’t for amylase, your body wouldn’t be able to use foods like these so efficiently to fuel you.

3. Anti-Diabetic

A 2013 study published in the Journal of Clinical & Diagnostic Research was designed to determine the serum amylase, blood glucose and the serum lipid profile in 110 type 2 diabetes patients compared to healthy individuals of the same age and sex. The research showed that for the diabetic subjects wherever blood sugar levels were higher, serum amylase activity was found to be significantly lower. This finding was reflective of pancreas malfunction and speaks to the importance of a healthy pancreas producing healthy amounts of amylase.

Another study found that low serum amylase levels are associated with an increased risk of metabolic abnormalities like diabetes as well as metabolic syndrome. Together, these studies show the ability of this digestive enzyme to maintain normal blood sugar levels and help treat or reverse diabetes symptoms.

4. Stress Monitoring

Stress is by far one of the worst things in the world for your health, particularly chronic stress. Research is showing that amylase can be a very helpful and accurate marker of stress levels.

One study looked at the whether or not the salivary enzyme alpha-amylase could indicate stress-reactive bodily changes. Researchers repeatedly measured salivary alpha-amylase and salivary cortisol as well as plasma catecholamines and cardiovascular activity before, during and after 30 young men underwent the Trier Social Stress Test (TSST).

Results indicated that salivary alpha-amylase is sensitive to psychosocial stress and may be a very helpful additional parameter for the measurement of stress in humans.

Amylase Levels

Possible reasons for high amylase levels include:

• Pancreatitis (inflammation of the pancreas), a pancreatic cyst or pancreatic cancer
• Gallstones that are causing pancreatitis
• Inflammation of the salivary glands, such as mumps
• Bowel obstruction or strangulation
• A stomach ulcer that has caused a hole in the stomach wall
• Diabetic ketoacidosis
• Kidney failure
• A ruptured ectopic pregnancy
• Appendicitis or peritonitis
• Macroamylasemia, an uncommon and harmless condition in which amylase is bound to a protein in the blood

Low amylase levels are also something to be concerned about. The following common health issues could actually be a sign of amylase deficiency:

• Allergies
• Skin rashes
• Gas and constipation
• Mood swings
• Carbohydrate and sugar cravings
• Blood sugar imbalances
• Type 2 diabetes

Testing

Testing can be conducted to measure the level of amylase as well as other enzymes in your blood. Amylase level testing can be done with a blood or urine test. For a urine test, it’s likely a two-hour or 24-hour sampling. For a blood test, blood is taken from a vein in your arm. There is more work involved with collecting your urine over a period of time, but there are also no risks, pain or side effects associated with collecting urine samples. If you don’t like needles then the urine test can be a good option.

Typically, there are only low levels of amylase found in the urine or blood. However, if the pancreas or salivary glands become damaged or blocked then more amylase is often released into the bloodstream and urine. When it comes to blood, amylase levels rise for only a short time. In the urine, amylase may remain high for several days.

Why would a doctor ever test your amylase levels? A test might be conducted for several reasons, including:

• To evaluate the cause of swollen and inflamed salivary glands
• To find out if a patient has pancreatitis or another pancreatic disease
• To determine if a treatment for pancreatitis or other pancreatic diseases is working

If you’re preparing to have your amylase levels tested then you should not consume any alcohol for at least 24 hours prior to testing. If you’re having a blood test then do not eat or drink anything except water for at least two hours before testing. For a 24-hour urine test, make sure that you drink enough fluids during the test to prevent dehydration and to ensure that you collect enough samples.

There are a lot of medications that can affect amylase test results so prior to testing be sure to let your doctor know about any medications or supplements.

A lipase test is often used along with an amylase test to help diagnose and monitor acute pancreatitis, chronic pancreatitis, celiac disease, Crohn’s disease, cystic fibrosis and pancreatic cancer. Increases in the level of lipase may signal the worsening of these diseases. A lipase test along with an amylase test can help monitor treatment effectiveness and outcomes.

Amylase Test Results

Testing results are usually available within 72 hours. Normal value ranges can vary slightly among different laboratories. For a urine test, the normal range is typically 2.6 to 21.2 international units per hour (IU/h). For a blood test, the normal range is usually 23 to 85 units per liter (U/L).

Food and Supplement Sources

Natural dietary sources of amylase include raw fruits and vegetables, along with sprouted seeds, nuts, legumes and whole grains. Both short- and long-term sprouting helps the body regulate amylase-enzyme activity that’s needed to properly digest glucose, which is especially helpful to diabetics. Royal jelly is also another excellent source.

When it comes to supplements, you’ll find amylase in a general digestive enzyme supplement that includes the other key digestive enzymes as well. A common variety is a full-spectrum enzyme blend for general digestive improvement. You can opt for a supplement that is vegetarian or animal-based.

Risks and Side Effects

Digestive enzymes are essentially nontoxic and typically don’t cause side effects. Occasional side effects of digestive enzymes can include mild gastrointestinal distress, diarrhea or allergic reactions. If any of these effects persist or worsen, you should discontinue use of the supplement and speak with your health care provider.

If you take a supplement that includes the digestive enzyme bromelain, then you should know that it has possible cross-reactivity and can provoke allergic symptoms in people who are sensitive to wheat, celery, papain, carrot, fennel, cypress pollen and grass pollen, as well as the plant family that includes ragweed, chrysanthemums, marigolds, daisies and echinacea. If you’re allergic to any of these foods or plant, then you may find that you’re allergic to bromelain and vice versa.

Digestive enzymes should only be combined with blood-thinning drugs like warfarin (Coumadin) under a doctor’s supervision. Combining bromelain and papain with blood-thinning prescriptions can further increase the risk of bruising and bleeding. Some evidence also suggests that bromelain may increase the absorption of certain antibiotics, specifically amoxicillin and tetracycline. Digestive enzymes may also enhance absorption of sedative medicines like benzodiazepines so digestive enzyme supplements should not be combined with sedatives.

Tell your doctor immediately if you have any serious side effects after taking digestive enzymes, including severe abdominal discomfort, joint pain, frequent or painful urination, or allergic reaction.

Final Thoughts

• Amylase, protease and lipase are the three main and most vital enzymes your body utilizes to digest food.
• Amylase is the primary starch-digesting enzyme secreted in the body.
• It’s possible to have your amylase levels tested via a blood or urine sample.
• Having amylase levels that are too high or too low are both problematic.
• You can increase your intake of amylase and other digestive enzymes by following a whole foods diet loaded with fresh, raw fruits and vegetables, as well as sprouted nuts, grains, seeds and beans.
• If you need help increasing your digestive enzyme levels, you can supplement your diet with a full-spectrum enzyme blend that can help improve your digestive health as well as your overall health.

The post Amylase: the Anti-Diabetes Digestive Enzyme that Boosts Energy appeared first on Dr. Axe.

For many, healthy joints are essential for an active life, but wear and tear — or conditions like osteoarthritis — can lead to pain and stiffness. This is where collagen for joints comes in considering this structural protein that plays a vital role in joint health.

Collagen, often touted as the “glue” that holds the body together, has a crucial job in maintaining joint health. As we age, our bodies’ natural collagen production decreases, leading to joint discomfort and stiffness.

In recent years, collagen supplementation has gained popularity as a potential remedy for joint issues. In this comprehensive guide, we’ll explore the benefits, types, usage and potential risks of collagen for joints, helping you make an informed decision about the best types of collagen for your joint health needs.

Let’s delve in to the science behind collagen for joints and explore if it can be a helpful addition to your routine.

Benefits of Collagen for Joints

Collagen is the main structural protein found in various connective tissues, including joints, tendons, ligaments and cartilage. In fact, it is the main building block of cartilage, the spongy tissue that cushions your joints.

As we age, collagen production naturally declines, which can contribute to joint problems. However, studies suggest that collagen supplements may offer several benefits. Here are some of the top benefits of collagen for joints:

1. Joint Pain Relief

Collagen supplementation has been linked to reduced joint pain and stiffness, making it an attractive option for individuals suffering from conditions like osteoarthritis and rheumatoid arthritis.

For instance, a 2019 meta-analysis of randomized, placebo-controlled trials published in the journal International Orthopaedics used a random-effects model and generic inverse variance method to see if collagen supplementation actually helped improve osteoarthritis (OA) symptoms. The researchers used the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) scale and/or the Visual Analog Scale (VAS) for evaluating symptoms.

After the analysis, the study authors found that “collagen is effective in improving OA symptoms by the decrease of both total WOMAC index and VAS score.”

These results have been found in other studies as well. For example, a 2014 study noted that “collagen peptides are potential therapeutic agents as nutritional supplements for the management of osteoarthritis and maintenance of joint health.”

2. Improved Joint Function

Collagen supplementation might improve stiffness and increase joint mobility. Studies suggest it may improve joint function by promoting cartilage regeneration and reducing inflammation in the joints.

Research from 2021 found “strong evidence of 5–15 g/day dose of [collagen peptide supplementation] in improving joint pain and functionality.” The study authors also noted that “exercise and vitamin C seemed to aid collagen synthesis.”

3. Enhanced Mobility

By supporting joint structure and flexibility, collagen can help improve overall mobility, allowing individuals to engage in daily activities with greater ease.

A 2023 study published in the Journal of the International Society of Sports Nutrition found that supplementing with collagen peptides over six to nine months may improve activities of daily living, pain, mental component scores and physical component scores in active adults. This is thought to be due to collagen’s ability to enhance mobility and make it easier for people who take it to go about their day-to-day lives.

4. Repaired Cartilage

There’s evidence that collagen may stimulate the body’s own production of collagen, potentially aiding cartilage repair. In fact, a systematic scoping review with evidence mapping published in 2020 found that collagen derivatives have beneficial effects on cartilage repair.

Best Collagen for Joints

Not all collagen supplements are created equal, and choosing the right type is essential for maximizing joint health benefits. Here are some of the best types of collagen for joints:

1. Type II Collagen

This type of collagen is specifically targeted toward joint health as it primarily comprises the collagen found in cartilage. Type II collagen supplements are known for their effectiveness in reducing joint pain and improving joint function.

This specific type is the major component of healthy joint cartilage. Look for supplements labeled as undenatured type II collagen (UC-II).

2. Hydrolyzed Collagen Peptides

Hydrolyzed collagen peptides are broken down into smaller molecules, making them easier for the body to absorb. Hydrolyzed collagen supplements are versatile and can be easily incorporated into various beverages and recipes.

This readily absorbed form of collagen comes from various sources, like bovine or marine collagen.

3. Collagen Blends

Some supplements combine different types of collagen to offer comprehensive joint support. Look for blends that include collagen types I, II and III for optimal joint health benefits.

When choosing a collagen supplement, prioritize reputable brands that provide clear information about the source, type and dosage of collagen.

In addition, you can get the benefits of collagen for joints by taking bovine, egg, fish or chicken collagen.

How to Use

Collagen supplements typically come in powder form, which can be easily mixed into beverages or food. Dosing recommendations can vary, but a range of five to 10 grams per day is commonly suggested. It’s best to consult your doctor for personalized advice, especially if you have any underlying health conditions.

When it comes to using collagen for joint health, consistency is key. Studies suggest it may take several weeks to experience the full benefits of collagen supplementation.

Here are some tips for incorporating collagen into your daily routine:

1. Choose a High-Quality Supplement: Opt for collagen supplements from reputable brands that undergo rigorous testing for purity and potency.
2. Follow Dosage Recommendations: The recommended dosage of collagen supplements may vary depending on the type and formulation. It’s best to follow the dosage instructions provided on the product label or consult with a health care professional for personalized advice.
3. Mix It Up: Collagen supplements are available in various forms, including powders, capsules and liquids. Choose the option that best fits your lifestyle and preferences.
4. Be Patient: It may take several weeks of consistent use to experience the full benefits of collagen supplementation for joint health. Stick with it and be patient with the process.

Other ways to boost your intake of collagen for joints is to consume more collagen-rich foods, such as bone broth and eggs, and avoid collagen-destroying foods, such as refined carbohydrates and processed meats.

Risks, Side Effects and Interactions

Collagen is generally considered safe for most healthy adults. However, some people might experience mild side effects like bloating, heartburn or diarrhea. If you have any concerns, consult your doctor before starting collagen supplementation.

Here is more on the potential risk and side effects of collagen for joints:

• Allergic Reactions: Individuals with allergies to collagen sources like fish or shellfish should exercise caution when taking collagen supplements.
• Digestive Issues: Some people may experience mild digestive discomfort, such as bloating or diarrhea, when first starting collagen supplementation. This is usually temporary and tends to resolve on its own.
• Interactions with Medications: If you’re taking medications or have underlying health conditions, it’s advisable to consult with a health care professional before starting collagen supplementation to avoid potential interactions.

Conclusion

• You probably already know about the benefits of collagen for skin, but it also is vital to joint health.
• While research on collagen for joints is ongoing, the evidence is promising. Collagen supplements may help reduce pain, improve joint function and potentially promote cartilage health.
• By choosing the right type of collagen and following proper usage guidelines, you can effectively support your joint health and overall well-being. However, it’s essential to approach collagen supplementation with caution, taking into account individual health considerations and potential risks.
• Remember, it’s not a miracle cure, but it could be a valuable addition to your joint health regimen.
• Speak to your doctor to see if collagen supplementation is right for you.

The post Benefits of Collagen for Joints (Plus Best Types to Use) appeared first on Dr. Axe.

Omega-3s (or omega-3 fatty acids) have earned a great deal of respect in the health community, but do you know what omega-3s are? What are the benefits of omega-3s, and could you be deficient in these fatty acids?

We’ll unpack these questions one by one, but let’s start by saying that omega-3 fatty acids are crucial nutrients for overall health. Your body doesn’t produce omega-3s on its own, which means they are “essential fatty acids” — you have to consume them regularly from food and supplement sources.

The most commonly known health perk of omega-3s is a reduced risk of heart disease, but they also assist in fetal development, vision, skin health, weight management and a lot more. Let’s look below at why you need them and how to effectively get more.

What Are Omega-3 Fatty Acids?

Omega-3s are a specific type of polyunsaturated fatty acid. That means they contain more than one double bond in their chemical structure. The “3” refers to where in the chemical structure the first double bond occurs.

Why do you need omega-3 fatty acids? Your body is able to synthesize saturated fatty acids, but you don’t have an enzyme that allows you to stick a double bond in the right spot to create omega-3s yourself.

In other words, your body can’t make these fats on its own, so you need to get them from your diet or from omega-3 supplements (such as omega-3 fish oil or capsules).

Your body also needs omega-6s, another type of fatty acid, to function properly and prevent disease. Omega-6s come in some form of linoleic acid. They are found in vegetable oils, safflower oils, meat, poultry and eggs.

Unfortunately, these are found in much more abundance than omega-3s in the standard American diet, although your body craves a 1:1 ratio to keep inflammation low. Most modern diets contain a ratio closer to 20:1 or 30:1 omega-6 to omega-3 fatty acids. It’s important to learn how to balance omega-3s, omega-6s and omega-9s.

Types of Omega-3

Alpha-linolenic Acid (ALA)

This plant-based omega-3 is found in green, leafy vegetables; flaxseeds and chia seeds; and canola, walnut and soybean oils (although those rancid oils are not ones I generally recommend). ALA is known as a short-chain omega-3. This means your body has to convert it into longer-chained EPA and DHA to synthesize it. This process is rather inefficient, and only about 10 percent of the ALA you consume is converted to the long-chain version your body needs (although this percentage is slightly higher for women).

Eicosapentaenoic Acid (EPA)

EPA is a 20-carbon fatty acid found in oily fish, algae oil and krill oil. Your body is able to synthesize this molecule in its original form. EPA and DHA are the omega-3s your body needs in high quantities to achieve the benefits they offer.

Eicosatetraenoic Acid (ETA)

ETA is a lesser-known omega-3 fatty acid that also contains 20 carbons, like EPA, but only four bonds instead of five. It is found richly in roe oil and green-lipped mussel. Not only is it anti-inflammatory, like the other omega-3s, but ETA can also limit your body’s production of the inflammatory omega-6 fatty acid arachidonic acid (ARA). In fact, ETA redirects the enzyme that normally creates ARA to convert it to EPA instead.

Docosahexaenoic Acid (DHA)

This 22-carbon molecule is also found in oily fish, krill oil, algae oil and omega-3 fish oil supplements. Your body converts some DHA molecules back to EPA in order to keep them at fairly equal levels if you consume more DHA.

Benefits

1. Good for Heart Health

One of the most well-known omega-3 benefits is the way they positively affect risk factors associated with heart disease and stroke, the leading causes of death worldwide. Studies show that adults who eat diets rich in fish (such as the pescatarian diet) tend to have low instances of these diseases.

The U.S. Food and Drug Administration has approved two omega-3 supplement treatments for high triglycerides. One contains just one compound, and the other contains two of the animal-based omega-3 fatty acids: EPA and DHA.

While some studies and analyses have found no evidence indicating omega-3s significantly reduce risk of stroke or heart attacks, other reviews disagree.

Here is what we do know about cardiovascular disease risks, including strokes and heart attacks, and omega-3s:

• Lowering High Triglycerides: The American Heart Association recognizes that the highest amount of omega-3s are generally needed for people with high triglycerides, a major risk factor for heart disease. Use of omega-3 supplements has been associated with lowered triglyceride levels in patients with or without other diseases.
• Regulating Cholesterol: Research finds omega-3 can affect cholesterol levels by raising HDL (“good”) cholesterol, although some results also find a slight increase in LDL “bad” cholesterol, too.
• Lowering High Blood Pressure: One study found that three servings of salmon each week successfully lowered blood pressure in young, overweight people over an eight-week period. While this is not definitive proof that omega-3s lower blood pressure, it’s an encouraging preliminary result. The DASH diet used to control hypertension also emphasizes fish for heart health.
• Preventing Plaque Buildup: Keeping arteries clear of damage, omega-3s may aid your body in preventing plaque buildup responsible for hardening and restriction of the arteries.
• Reduce Metabolic Syndrome Symptoms: The cluster of risk factors known as metabolic syndrome includes abdominal obesity, high blood sugar, high triglycerides, high blood pressure and low HDL cholesterol. These risk factors are indicative of a high chance you might develop heart disease, stroke or diabetes. Multiple studies have found omega-3 supplements can help improve symptoms of metabolic syndrome and may protect you from the related diseases.
• Preventing Blood Clots: It’s possible omega-3s help your platelets not clump together, aiding in the prevention of blood clots that can lead to a stroke.

2. May Fight Mental Disorders and Decline

There are a number of conditions related to brain and mental health that seem to improve when individuals get good omega-3s.

• Depression and Anxiety: Some research suggests that people who regularly get large amounts of omega-3s are less likely to be depressed than those who are deficient. Several studies have demonstrated that people suffering signs of depression and/or anxiety often see improvements after adding an omega-3 supplement to their routines, even in double-blinded, randomized, controlled trials. At least one study comparing a common depression medication found omega-3 supplements to be just as effective in combating depression symptoms.
• ADHD: Certain studies, but not all, comparing omega-3 levels in children have discovered those with ADHD diagnoses have lower blood omega-3 fatty acids compared to healthy comparison subjects. Limited but promising results seem to agree that there is likely some effectiveness of omega-3s for managing ADHD symptoms.
• Schizophrenia: One meta-analysis investigating the link between omega-3s and schizophrenia found modestly positive results with higher consumption, specifically in the early stages of the disease.
• Bipolar Disorder: Also known as manic depression, bipolar disorder is a complex and sometimes debilitating condition. There is some evidence that omega-3s can assist bipolar sufferers by stabilizing their moods.
• Other Mental Illness and Behaviors: Some studies have found correlations between omega-3s and a decrease in violence, antisocial behavior and borderline personality disorder.
• Alzheimer’s and Age-Related Mental Decline: Small clinical trials have seen potential neuroprotective effects of omega-3 fats on people suffering from dementia, age-related mental decline and even Alzheimer’s disease. It seems that increased omega-3s in the blood may potentially help to slow or even reverse some cognitive decline, however not all studies show this to be true.

3. Reduce Inflammation

One reason omega-3 fatty acids may be so beneficial to many aspects of health could be that they help decrease system-wide inflammation, the root cause of most diseases. By eating a nutrient-dense and anti-inflammatory diet, you give your body its best chance to fight disease like it was designed to do.

In particular, recent evidence has found that supplementing with omega-3s may reduce some inflammation caused by fat accumulation in non-alcoholic fatty liver disease.

An animal study involving the omega-3 ETA discovered that subjects experienced a drop in overall inflammation similar to that caused by non-steroidal anti-inflammatory drugs (NSAIDs) but without the dangers of NSAIDs, such as gastrointestinal side effects.

The study authors also pointed out that eicosapentaenoic acid seems to be even more potent for supporting normal immune responses than the conventional omega-3s found in fish oil supplements (EPA/DHA).

4. Linked to Preventing and Managing Autoimmune Diseases

Characterized by the immune system attacking healthy cells, mistaking them for foreign intruders, autoimmune conditions include diseases such as type 1 diabetes, lupus, rheumatoid arthritis, ulcerative colitis, multiple sclerosis, leaky gut syndrome and many more.

Multiple studies have found links between high omega-3 intake and a decreased risk for autoimmune diseases or an improvement in autoimmune disease symptoms. Some of these suggest the best protective effect comes when omega-3 fatty acids are consumed in the first year of life.

5. Associated with Lowered Cancer Risks

Through several epidemiological studies, in which researchers observe trends in large population samples over time, it seems possible that adequate intake of omega-3 fats may be associated with a lowered risk of certain cancers.

People who consume more long-chain omega-3s (DHA and EPA) seem to have a reduced risk of colorectal cancer, according to observations in Scotland and China.

After a large number of lab studies found that omega-3 fatty acids may be effective in slowing or reversing the growth of hormonal cancers, namely prostate cancer and breast cancer cells, animal and human epidemiological studies have been conducted to see whether this effect occurred in real-life scenarios. However, additional information on this topic is still warranted.

The evidence is somewhat conflicting in some reports, but there is some evidence to suggest breast cancer and prostate cancer may be potentially slowed (or the risk reduced) in people who eat a lot of oily fish and possibly those who supplement with omega-3.

A lab study in 2014 found that the pancreatic cancer-fighting impact of curcumin, the active ingredient in turmeric, may be enhanced when combined with omega-3 fatty acids, encouraging further studies in animal and human models to investigate the potential of this combination.

6. May Support Healthy Bones and Joints

The issue of osteoporosis is a major factor for older adults, affecting hundreds of millions of people worldwide and resulting in osteoporotic fractures once every three seconds.

Essential fatty acids, including omega-3s, are recognized in scientific research as able to increase the amount of calcium you absorb from your gut (partly by enhancing the vitamin D effect) and improve the strength of your bones and synthesis of bone collagen.

Small, randomized, controlled trials have seen an increase in bone density in older people with osteoporosis when supplementing with EPA compared with placebo groups, whose bone density decreased over time.

Additionally, studies suggest that omega-3s can help people dealing with arthritis by lowering swelling and inflammation of tender joints.

Another study found that due to their potential anti-inflammatory and antioxidant activity, omega-3s may also help improve exercise performance and assist in recovery.

7. Might Improve Sleep Quality

It’s possible that children, in particular, may experience problems with sleep when they don’t get enough omega-3 fatty acids in their diets. In adults, low omega-3 levels are associated with obstructive sleep apnea.

One reason for this may be that low omega-3s are linked to lower levels of melatonin, the hormone partly responsible for helping you to get to sleep in the first place.

The good news is that sleep deprivation symptoms, such as poor memory and learning capacity, tend to improve in patients treated with omega-3 supplementation, according to some studies.

8. Beneficial for Infant and Child Development

It seems that infancy and childhood are some of the most important periods of time in a person’s life to get plenty omega-3s in the diet, probably because of the amount of long-chain fatty acids found in the brain and retina. It’s crucial for developing babies and children to get a good amount of DHA and EPA so their brains and eyes develop fully and properly.

Pregnant moms need to be particularly aware of this, because children with mothers who supplement with omega-3s during pregnancy score better on mental processing, psychomotor, hand-eye coordination and audial processing tests at nine months and four years of age. These children also seem to have lowered ADHD risk.

While breast milk is a great source of omega-3 fats for nursing infants (as long as mom is getting a lot herself), formulas don’t always contain enough of the nutrient. DHA-fortified formula, on the other hand, can help formula-fed babies with both visual and cognitive development.

It’s possible that supplementing with EPA, ETA and DHA could even help prevent cerebral palsy, autism spectrum disorders and asthma in some children.

9. May Fight Menstrual Pain

PMS cramps affect about 75 percent of menstruating women and, for some of them, become debilitating and affect work or home life. However, research shows that supplementing with omega-3s significantly affects menstrual symptoms, making them milder.

In fact, one study comparing ibuprofen and fish oil supplements during adolescent PMS found that the supplement actually worked better to relieve menstrual pain than the standard medication.

10. Linked to Lowered Macular Degeneration Risk

Your retina contains quite a bit of DHA, making it necessary for that fatty acid to function. The National Eye Institute, part of the National Institutes of Health, concludes that there is “consistent evidence” suggesting long-chain polyunsaturated fatty acids DHA and EPA are necessary for retinal health and may help protect the eyes from disease.

In particular, adequate omega-3 intake is significantly correlated with a lower risk of age-related macular degeneration, the leading cause of blindness in those over 60 years old.

11. Support Healthy Skin and Slow Aging

In some of the same ways omega-3 fatty acids protect your bone density, they can also help your skin stay beautiful from the inside out. DHA and EPA both benefit your skin by managing oil production and naturally slowing aging.

Some studies even show omega-3 benefits the skin by helping prevent acne and related inflammatory conditions.

Foods

Oily fish are the best food source of omega-3s. There are plant sources, too, including some nuts and seeds, but they contain ALA, which takes a lot of energy for your body to convert to EPA and DHA.

It’s ideal to get your fatty acids from omega-3 foods since they provide other nutrients that benefit health as well, such as vitamin K, folate, phosphorus, etc.

Top omega-3 foods include:

• Atlantic mackerel
• Salmon fish oil
• Cod liver oil
• Walnuts
• Chia seeds
• Herring
• Wild-caught salmon
• Flaxseeds
• Albacore tuna
• White fish
• Sardines
• Hemp seeds
• Natto
• Egg yolks

What about flaxseed oil? Flaxseed oil is very high in ALA, with over 7 grams of ALA per tablespoon. However, ALA isn’t absorbed as well as DHA and EPA, so it’s not the ideal source.

That said, it’s still a healthy oil and good source of fats, so it can be used in moderation to supplement a balanced diet.

Supplements and Dosage

There are no official guidelines for the proper amount of omega-3s you should consume each day.

However, most organization agree that at least two servings of a 3.5-ounce serving of fish (preferably oily) each week is a good start. That equals about 500 milligrams of EPA/DHA each day. In general, most health organizations agree 250–500 milligrams of EPA and DHA combined each day is a reasonable amount to support healthy individuals.

The omega-3 adequate intake recommendations provided in the Dietary Reference Intakes developed by the National Academy of Medicine is actually higher. These adequate intake figures only apply to ALA, as the Academy didn’t specify intake recommendations for EPA, DHA or other omega-3s:

• Birth to 12 months: 0.5 g
• 1 to 3 years: 0.7 g
• 4 to 8 years: 0.9 g
• 9 to 13 years: 1.2 g for boys; 1.0 g for girls
• 14 to 18 years: 1.6 g for boys; 1.1 g for girls; 1.4 g for pregnancy; 1.3 g for lactation
• 19 to 50 years: 1.6 g for men; 1.1 g for women; 1.4 g for pregnancy; 1.3 g for lactation
• 51 years and over: 1.6 g for men; 1.1 g for women

However, people with heart problems (or those with a high risk of heart disease), depression, anxiety and cancer (and possibly more conditions) may benefit from higher doses — up to 4 grams per day, although values do vary.

If you follow a vegan diet, it’s smart to supplement with an ALA-based vegan omega-3 capsule/oil. You will probably need a higher dose because of the way your body processes the medium-chain fatty acid when you take vegan omega-3.

Some high-quality omega-3 supplements have lower amounts of EPA/DHA but accompany them with digestive enzymes. While it looks counterintuitive on a nutrition label, this is often done because there is debate about how much of the omega-3s you actually absorb from dietary supplements when taken alone.

By coupling omega-3s with a digestive enzyme blend, you are likely able to absorb more of the nutrient without having to consume as many grams.

Is it good to take omega-3 every day? In most cases, yes. It’s generally safe to consume on an ongoing basis, unless your doctor tells you otherwise.

Deficiency Symptoms

It’s believed that most people don’t get enough of these fats, meaning that omega-3 deficiency is common.

In 2009, the Harvard School of Public Health published a review of individual risk factors that are attributable to specific deaths. By its estimates, low omega-3 intake is eighth on the list of the most serious risk factors that contribute to death, labeling it responsible for up to 96,000 deaths in the U.S. each year.

Omega-6s are prevalent in Western diets, however too much of these fats can cause various problems related to inflammation. The ideal ratio of omega-6 foods to omega-3 foods is about equal to, or at least at, a 2:1 ratio of omega-6s to omega-3s.

What are the risks of consuming too little omega-3s (plus too many omega-6s)? A lack of omega-3s can contribute to:

• Inflammation (sometimes severe)
• Higher risk for heart disease and high cholesterol
• Digestive disorders
• Allergies
• Arthritis
• Joint and muscle pain
• Mental disorders like depression
• Poor brain development
• Cognitive decline

Risks and Side Effects

The best thing about omega-3 foods and supplements is that omega-3 fatty acids don’t have any known drug interactions or adverse omega-3 side effects, according to some reliable sources.

Why might omega-3s be bad for you? The major precaution when introducing more omega-3s into your diet generally comes from the byproducts found in some seafood, such as mercury and other industrial chemicals.

When you purchase high-quality omega-3 supplements you won’t consume these contaminants, according to a number of tests that show the processing to create the supplements filters out the majority of concerning toxins.

As always, if you decide to start using a supplement to boost your intake, make sure you do so under the supervision of your physician/naturopath, who can monitor and advise you in the event you experience an adverse reaction.

Final Thoughts

• Omega-3s are a type of essential fatty acid your body needs for a great number of natural system functions.
• Most Americans do not consume enough omega-3 fats and/or have an improper ratio of omega-6s to omega-3s.
• The three main types of omega-3s are APA, EPA and DHA.
• Benefits of omega-3s include those related to heart health, mental illness or brain decline, inflammation, autoimmune diseases, and cancer.
• The best way to get enough is by eating foods rich in the nutrient, especially oily fish likes salmon, sardines, mackerel and tuna. Plant-based foods high in omega-3 fatty acids contain ALA, so you’ll need to eat more of them to get the same effect as their animal-based counterparts.
• You may also benefit from taking a high-quality omega-3 supplement. Aim to get between 250 and 500 milligrams of EPA and DHA combined each day.

The post Omega-3 Fatty Acids: Benefits for the Heart, Brain, Joints & More appeared first on Dr. Axe.

The most popular diary protein powder in the world is whey protein, loved by athletes and those both looking to lose or gain weight. Whey protein has been the go-to muscle enhancer for decades, but there’s another valuable dairy protein supplement out there: casein protein.

One of the top sources of long-lasting amino acids, casein protein — sometimes called “the other protein powder” — provides protein in a similar fashion to whey.

What makes casein protein different from whey protein, pea protein powder, or even whole foods like eggs and chicken breast? One of casein’s greatest advantages is the timing of how it’s absorbed, plus how long it lingers in the body. Both factors make it beneficial for building muscle fast and preserving the body’s lean muscle tissue.

Casein’s amino acids stay where they need to be in order to help build muscle tissue for many hours, as opposed to being flushed from the body relatively quickly. Learn more below.

What Is Casein Protein?

Derived from milk, just like whey protein, casein protein is actually a naturally more abundant source of branched-chain amino acids (BCAAs). That’s why it’s sometimes simply called “milk protein,” since around 80 percent of the protein found in cow’s milk is casein. (It’s also why it allergenic for some.)

Within milk, casein is the “curd” that has gel-forming capabilities. It also makes up 20 percent to 40 percent of human breast milk. It’s also abundant in raw sheep cheese, a pure source of casein.

Casein, like whey and other high-protein foods, is made up of various “building blocks” called non-essential and essential amino acids. The human body is able to make certain amino acids on its own (called non-essential) while others it cannot (called essential), making the essential kinds crucial to get through the foods you eat.

Casein protein powder is created in a lab from dehydrating parts of milk. The problem is that many forms are denatured and isolated, and may cause health issues. For that reason, you’ll be advised to try to find casein protein that is from A2 beta-casein rather than A1 casein.

You can usually find it in most health food stores and might come across a variety of flavors. What you’ll probably notice is that for every brand of casein protein powder available, about five different whey protein powders are also sold.

Health Benefits

When used at the time right, high-quality casein protein is useful for multiple health benefits. Let’s go into a little more detail about some of its major benefits and uses:

1. Helps Build Muscle Mass

Casein helps build new muscle tissue and promote lean muscle growth. It’s usually known as an “anti-catabolic” protein.

What exactly does this mean? Your body catabolizes, or basically tears down muscle tissue, to get the amino acids that are stored inside muscle protein. It uses these stored amino acids for energy and helping with various functions, such as growth and development.

The more you exercise, the more your body is going to search for available protein to keep it functioning.

2. Lasts Longer than Other Protein Sources

Although it’s absorbed quickly, casein is still considered a relatively “slow-digesting” protein because of the length of time its amino acids stay within the bloodstream. Just like slower-releasing carbohydrates are beneficial as opposed to fast-acting types that can spike blood sugar rapidly, protein foods can sometimes work the same way.

The body can slowly digest casein protein, which means muscle tissues have a longer opportunity to use the amino acids for repair work and growth. As you’ll learn below, the timing of casein definitely has its advantages, but depending on your goals there are certain times you want to skip it and use a faster-acting protein instead.

3. Assists Muscle Recovery

Did you know that sleep is one of the most important times for building muscle mass and benefiting from the hard work and exercise you do during the day? That’s because while you’re sleeping, your body is works to repair areas that have been overly stressed during the day.

One of the ways you can take advantage of this biological process is using casein protein to give your muscles an extra boost.

Casein protein is believed to linger in the bloodstream for up to seven hours, which is one reason that bodybuilders love consuming it right before bed. In the fitness community, casein protein has gained a reputation for being an “ideal nighttime snack.”

One 2020 study showed that post-exercise ingestion of at least 40 grams of casein protein, roughly 30 minutes before sleep and after a resistance exercise routine in the evening, may assist muscle recovery.

Another study found that casein protein ingested immediately before sleep is effectively digested and absorbed, helping stimulate muscle protein synthesis and improving “whole-body protein balance” following exercise. Throughout the night while someone is sleeping, amino acids work to build muscle fibers back stronger.

In addition to having casein before bed, it makes a great shake/snack to have between meals when you’re going several hours or more without eating.

4. May Help Curb Your Appetite and Help with Weight Loss

Even if you only exercise in a “moderate” way and aren’t looking to put on muscle mass, protein supplements can still be beneficial when it comes to curbing hunger and cravings. Many people choose to use protein powders for their convenience coupled with the fact that they can suppress appetite to a certain extent.

Ever notice when you eat a carb- or sugar-heavy breakfast, but skip out on protein, that you’re reaching for something else to eat shortly after? Protein is very satisfying and can help you go from one meal to the next without hunger pangs and sugar cravings.

Most people who include a protein source with every meal (and even snacks) find that they can manage their hunger and food choices better overall. While the effects differ depending on the person, some people do really well using protein powders along with other nutrient-packed ingredients in smoothies as an easy breakfast, a high-protein snack or even as a meal replacement.

How well can casein protein control your hunger compared to whey protein? A study published in the British Journal of Nutrition found that both work very similarly.

Researchers compared the hunger-reducing effects of hydrolyzed casein protein, intact casein and intact whey protein in 24 overweight adult men and women. They wanted to determine the effects these different protein supplements have on overall energy expenditure (EE) and appetite regulation, essentially the amount of “calories in versus calories out.”

The two types of casein and the one type of whey protein all had similar effects over the course of 24 hours on EE and appetite, although some results suggested whey protein seemed to work somewhat better when it came to positively affecting the subjects’ resting metabolic rates.

Other casein benefits include:

• Repairing broken-down muscle fibers after a workout while you sleep
• Restoring nitrogen balance during muscle recovery
• Regulating blood sugar levels

Nutrition Facts

Depending on the brand of casein protein powder you buy, the calories and protein amounts can vary. To get the most benefits, look for a brand that’s low in sugar or sweetened naturally with organic stevia extract and natural sweeteners like cocoa powder or vanilla extract.

One-third cup serving (30 g) of unflavored Nutricost casein protein powder contains about:

• Calories: 110
• Total Carbohydrates: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Total Fat: 0 g
• Saturated Fat: 0 g
• Polyunsaturated Fat: 0 g
• Monounsaturated Fat: 0 g
• Trans Fat: 0 g
• Protein: 24 g
• Cholesterol: 20.1 mg (7% DV*)
• Sodium: 24.9 mg (1% DV)
• Calcium: 579 mg (45% DV)
• Potassium: 135 mg (3% DV)
• Vitamin C: mg (% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Wondering how much casein protein you should use at one time or maybe how much protein you need in general? Protein needs vary from person to person depending on many factors, but some general guidelines for using casein protein are as follows:

• about 0.68–1 gram of protein per pound of body weight if you’re an athlete or highly active person
• about 0.45–0.68 gram per pound of body weight if you’re looking to lose weight and tone up
• about 0.36 gram per pound of body weight to generally maintain your health and weight

To put this into context, a women who weights 140 pounds who’s active and wants to improve her diet might aim to eat up to 63–95 grams of protein a day, which means a serving of casein protein could cover her needs for one of her three main meals.

How to Use

When should you take casein protein? It’s long been recommended to use casein protein before bed (if your goal is to build muscle and potentially gain weight) or as a meal replacement/snack between spaced-out meals.

Remember that casein is digested slowly, which means following a workout it may take longer than other types of protein (such as whey) to reach your muscles.

While some other studies have found evidence that taking casein before bed can be helpful for boosting metabolic rate and strength in untrained individuals who start strength training, today it’s generally believed that you should focus on “the strategy of achieving specific daily protein levels versus specific timing of protein ingestion for increasing muscle mass and performance.” In other words, it matters more that you consume the protein you need over the whole day rather than the exact timing.

Since you want to supply your muscle tissue with nutrients following exercise, using casein over faster-acting protein sources won’t give you the benefits of an immediate rush of amino acids that you’re after. Because whey protein is so quickly absorbed and digested, it makes the better choice following a workout. (It’s also why you’ll find whey-casein combination protein powders on the market.)

A1 vs. A2 Casein

Milk is composed of about 85 percent water and 15 percent sugar (called lactose), protein, fat and minerals. Among the protein compounds in milk, there is more than one kind.

A2 beta-casein is the type that has been produced naturally by animals for thousands of years, even before they were first domesticated more than 10,000 years ago. It’s believed to be easier to digest, and some research suggests it has many fewer effects on human health than the other type, called A1 casein.

A1 is the “newer type of casein,” which first developed sometime in the past few thousand years following animal domestication. It came about after certain genes caused proteins to change, resulting in proline amino acids changing over to histidine.

Today, A1 beta-casein is more abundant in dairy cows that are used to produce the vast majority of milk in the U.S. and even Europe. Ideally, you should opt for A2 casein protein powder.

Casein Protein vs. Whey Protein

For athletes, or really anyone who’s pretty active, protein is an important piece of the puzzle when it comes to muscle recovery, repair and growth. Protein requirements increase the more active you become, and they’re especially high when you regularly lift weights or do other types of lengthy training.

Which is better, casein or whey protein?

• Whey protein and casein protein differ in terms of their bioavailability and effects on muscle synthesis. Casein is known as the slow-digesting component of milk protein. Although whey protein has many of the same benefits, it’s believed to cause more of a fast “amino acid spike” compared to casein.
• Compared to casein, whey is a fast protein source, which means it provides amino acids quickly after ingestion — however they also leave the body sooner than when you consume casein. When the body is flooded with more protein that it can use at one time, it’s possible for some to be flushed out through urine, oxidized or generally wasted. However, this isn’t always a bad thing — different types of proteins have their upsides — so don’t go writing off whey protein just yet. There are certainly benefits to consuming both faster- and slower-releasing proteins; it really just comes down to your goals and schedule.
• At the molecular level, within a protein source like casein various amino acids are branched together. Casein protein has a lower percentage of BCAAs compared to whey protein, which is one reason it’s slower to digest and also tends to work for longer. Because of its utilization and timing, research suggests that casein increases protein synthesis a bit less than whey does. On the plus side, it better stops the body from breaking down amino acids it already has available within the muscles. Casein has also been shown to slow intestinal motility.
• Whey protein has more sulfur than casein, which can also change the way the body uses it.
• In theory, the two should work differently to affect body composition, but not every study has shown this to be true. For example, researchers from the Metabolism Unit at the University of Texas Medical Branch found that short-term ingestion of both whey and casein after exercise resulted in similar increases in muscle protein net balance. They didn’t actually result in differences in muscle protein synthesis despite different patterns of blood amino acid responses.

If all of this chemistry seems a bit confusing, here’s the bottom line on casein vs. whey: Both casein and whey protein can supplement your workouts well and include all the essential amino acids you need, but whey has more branched-chain amino acids and, therefore, might be slightly better at facilitating muscle protein synthesis.

The good news is this: After comparing the effects of both proteins on body composition and performance in female athletes, researchers from the Exercise and Performance Nutrition Laboratory at the University of South Florida found that whey and casein had similar positive effects. Females were found to experience benefits using both supplements, including an increase in performance markers from consuming protein after resistance training and a decreased body fat composition.

Risks and Side Effects

By now you already know that casein protein comes from milk, very likely cow’s milk. Conventional cow’s milk is usually the culprit for lactose intolerance and is a common allergy.

Cow’s milk contains more than 20 different allergens (including A1 casein) that can cause allergic reactions or digestive problems.

What are some signs that you may have a dairy allergy/casein intolerance/casein allergy? Symptoms can include:

• Bloated stomach, diarrhea or abdominal cramping
• Rash
• Hives
• Swelling, often in the lips and face
• Wheezing
• Tightness in throat
• Trouble swallowing

If you’ve suffered from the symptoms of lactose intolerance in the past and have trouble digesting milk-derivative products, try raw milk, goat’s milk and organic A2 milk. In order to avoid casein protein side effects, one option is to find casein protein made from goat milk, since goat milk naturally contains only A2 casein.

Goat milk is considered similar to human breast milk and tends to cause less digestive issues or allergic reactions than cow milk. Also source A2 casein protein products made from breeds of cows that don’t produce A1 casein, namely Jersey and Guernsey cows.

You need to do your research because, unfortunately, the majority of bovines in the U.S., Western Europe and Australia are Holstein and Fresian cows, which are A1 casein producers.

Conclusion

• What is casein? Casein protein is derived from milk and is a naturally abundant source of branched-chain amino acids.
• It has many of the same benefits as whey protein, so if you’re looking for an alternative protein source to whey, casein is your best option.
• Casein is slower-acting than whey, which means it takes longer to reach the muscles and longer to leave the body. As such, if you’re looking to put on muscle mass quickly, whey may be the better option.
• Casein works especially well while you’re sleeping — helping your body repair muscles and even strengthen them thanks to its slow-acting effect. But remember, when you buy and consume casein, look for A2 casein from organic and grass-fed cows or goats. It can difficult to discern between A1 and A2 casein, but your best bet is going with the most natural sources, since A2 is the healthier, more natural form that’s been produced long before animal domestication.

The post Casein Protein Benefits for Muscle Growth & Recovery appeared first on Dr. Axe.

We all know the power of antioxidants to improve health and the high-antioxidant foods we should eat regularly. But did you know that pine bark extract, like pine oil, is one of nature’s super antioxidants? It’s true.

What gives pine bark extract its notoriety as a powerful ingredient and super antioxidant is that it’s loaded with oligomeric proanthocyanidin compounds — OPCs for short. The same ingredient can be found in grapeseed oil, the skin of peanuts and witch hazel bark.

While OPCs found in this extract are mostly known for their antioxidant-producing benefits, these amazing compounds exude antibacterial, antiviral, anticarcinogenic, anti-aging, anti-inflammatory and anti-allergic properties. As such, pine bark extract can help reduce muscle soreness and may help improve conditions relating to:

• poor circulation
• high blood pressure
• osteoarthritis
• diabetes
• ADHD
• female reproductive issues
• skin
• erectile dysfunction
• eye disease
• sports stamina

It addition, the OPCs in this extract may “inhibit lipid peroxidation, platelet aggregation, capillary permeability and fragility, and to affect enzyme systems,” which basically means it may be a natural treatment for many serious health conditions, such as stroke and heart disease.

What Is Pine Bark Extract?

Pine bark extract comes from the inner bark of the Pinus pinaster tree, most commonly found in Europe. A popular variety is the pinus maritime or the maritime pine that grows exclusively along the coast of southwest France.

In 1534, a French ship led by the famous explorer Jacques Cartier became stranded in ice near Quebec, Canada. The crew fell extremely ill from scurvy, an extreme lack of vitamin C. Cartier’s crew crossed paths with a Quebec Indian who encouraged them to drink a tea made from pine bark and needles.

Four hundred years later, a French researcher named Jacques Masquelier did some studies to understand why this natural remedy was so effective. He learned about the seemingly omnipotent antioxidant within it and how those antioxidants increase the absorption of vitamin C.

Continued research showed that the pine bark contained flavonols and bioflavonoids, which hold tissue-repairing properties. Masquelier was easily able to create a pine bark extract from materials that were otherwise known as waste.

Health Benefits

1. Lowers Glucose Levels, Improving Diabetic Symptoms

Pine bark extract has been studied in regard to its ability to help diabetic patients. A study was conducted by the Guang An Men Hospital of Chinese Medical Science Research Institute with 77 diabetes type II patients to determine if the extract of the French Maritime pine bark provided anti-diabetic effects. Patients were given 100 milligrams of Pycnogenol®, a branded version of pine bark extract, for 12 weeks, with continued anti-diabetic treatment.

The effects of the pine bark extract showed significantly lower levels of blood glucose and improved endothelial function when compared to placebo, concluding that supplementation of Pycnogenol for treating conventional diabetes may be beneficial.

2. Helps Prevent Hearing Loss and Balance

Ototoxicity is ear poisoning and can occur when exposed to certain drugs or chemicals, such as cisplatin, that damage the inner ear or the vestibulocochlear nerve. This nerve affects our balance and hearing by sending signals to the brain.

This condition can be temporary or permanent — however, some studies have indicated that pine bark extract may help alleviate these symptoms due to its high presence of antioxidants.

Thus, this powerful extract may work as a natural ear infection remedy while improving balance and preventing hearing loss.

3. Staves Off Infections

Studies have been conducted to review the effects of pine bark extract on pseudomonas infectious wounds. These wounds occur most frequently in hospitals or in those with weakened immune systems, such as after surgery. However, healthy people are not immune and can also develop mild infections, in particular after being in improperly chlorinated hot tubs or swimming pools.

In one particular study published in Research in Pharmaceutical Sciences, researchers investigated the antibacterial activity of pine bark extract essential oil on staph infections, E. coli and pseudomonas infections. The antibacterial activity was assessed indicating that the essential oil of pine bark, specifically the proanthocyanidins, were effective against P. aeruginosa, significantly inhibiting its growth.

Additionally, the results showed that the extract has significant “anti-pseudomonas activity,” making it a potential natural remedy and possible preventive measure for infections.

4. Protects the Skin from Ultraviolet Exposure

Who doesn’t want amazing skin? Pine bark extract may be the perfect treatment since it’s an antioxidant dynamo.

There is a seemingly growing problem with skin exposure to ultraviolet radiation and the confusion of how to get vitamin D from the sun while avoiding these skin-damaging rays. A review was conducted of French maritime pine bark extract, specifically using the nutritional supplement Pycnogenol.

The study provided clear evidence that Pycnogenol does, indeed, offer photoprotection — however, it came out even better than expected, showing that it may be used to reduce hyperpigmentation of human skin while improving the “skin barrier function and extracellular matrix homeostasis.”

5. Decreases Erectile Dysfunction

If you knew you could resolve your erectile dysfunction and, therefore, naturally remedy impotence issues, wouldn’t you? Erectile dysfunction has increased over the past decade or two, creating a pathway for various medications to land on the shelves of numerous medicine cabinets, but as you know, going for the natural approach can make a huge difference in overall health.

According to a Japanese study, the combination of Pycnogenolt and L-arginine may produce the results you’re looking for, making the bedroom a much happier place. Forty-seven Japanese men with mild erectile dysfunction were given supplements with L-arginine and French maritime pine bark extract over four months.

The research revealed that the sperm concentration greatly increased after about eight to 16 weeks of treatment, to include improved orgasmic function. No side effects were noted, unlike its synthetic counterpart.

6. Reduces Inflammation

Pine bark extract’s antioxidants scavenge damaging free radicals in an effort to eliminate them, ultimately preventing disease.

Studies were conducted in Turkey on subjects who underwent abdominal surgery to determine if the pine bark extract could help reduce the inflammation. They were given Pycnogenol for a period of 10 days.

The outcome showed significant healing compared to those subjects who were not given any drug or remedy, concluding that Pycnogenol may be an effective remedy for healing of surgery-related lesions.

7. Helps Increase Athletic Performance

Pine bark extract has been studied regarding its relationship to exercise performance, oxidative stress and inflammation to body that has been imposed by exercise. Research indicates that Pycnogenol provides an increase in endurance performance of trained athletes. It does this by improving the time it takes the body to reach a fatigued state through increased serum NAD+ levels.

Additionally, athletes have endured less cramping and muscle pain when using the extract. It’s likely that muscle recovery time improved as well due to the high antioxidants pine bark extract contains.

Risks and Side Effects

While most studies do not indicate major side effects, pine bark extract may cause irritability and fatigue, and could interact with other drugs. Make sure to seek out the advice of your physician prior to using pine bark extract or the branded name, Pycnogenol.

If you are taking blood thinners, do not take pine bark extract or Pycnogenol unless approved by your doctor. It’s been noted that taking OPCs and vitamin C supplements at the same time could increase blood pressure if you have hypertension.

How to Use

Pine bark extract can be found in liquid, tablet or capsule form containing 85 percent to 90 percent OPCs. It can also be found as creams, lotions or ointments, typically containing 0.5 percent to 2 percent pine bark extract.

If you choose to use Pycnogenol, follow the dosage instructions on the label. It’s best to check with your doctor about the dosage, based on the symptoms you have and other possible conditions, prior to taking either pine bark extract or Pycnogenol.

Final Thoughts

Pine bark extract offers some amazing benefits since it’s so high in powerful antioxidants. From diabetes and sexual function to sports performance and beautiful skin, pine bark extract may be worth exploring to provide results you’re looking to achieve.

Consider pine bark extract by having a conversation with your physician or a functional medicine doctor. You may want to start slow, taking smaller amounts, to ensure that your body works well with the OPCs found in pine bark extract.

Once you’re sure that you don’t have any negative reactions, you may be able to increase your dosage according to the label.

The post 7 Pine Bark Extract Benefits, Including for Skin, Hearing and Diabetes appeared first on Dr. Axe.

Flip over just about any of your favorite food or beauty products and there’s a pretty good chance you’ll spot soy, egg or sunflower lecithin on the ingredients label.

Commonly used as an emulsifier and emollient in both processed foods and cosmetics alike, sunflower lecithin has also begun gaining traction in the supplement world thanks to its powerful health-promoting properties.

Just a few of the potential sunflower lecithin benefits include:

• decreased cholesterol levels
• improved digestive health
• better brain function
• softer skin
• a reduced risk of breastfeeding complications

Additionally, sunflower lecithin may be a better option over other sources of lecithin because it’s GMO-free, plant-based and produced using more gentle extraction methods.

What Is Sunflower Lecithin?

Lecithin is a fatty substance that is found in your body as well as a multitude of plant and animal sources. Some of the most common types of lecithin include soybeans, egg yolks and sunflower lecithin. It’s also naturally found in foods like meat, seafood and dairy products.

Lecithin is an ingredient that’s added to certain foods as an emulsifier, helping stabilize mixtures and prevent different parts from separating.

It’s also available as a supplement and used to help lower cholesterol levels, aid in breastfeeding and support better brain function. It can be found in capsule, liquid or granule form for a simple and convenient way to bump up your daily intake.

Sunflower Lecithin vs. Soy Lecithin vs. Egg Yolk Lecithin

Lecithin is derived from several different sources, including sunflower seeds, soybeans and egg yolks. All three come with the same extensive range of health benefits, but there are several differences between them.

• Soy lecithin is the most common of the three types. However, it’s not always the best option because it’s produced from soybeans, which are often genetically modified. Additionally, soy is highly allergenic and considered one of the “Big 8” allergens, meaning it’s one of the most common sources of food allergies. While some research shows that highly refined oils like soy lecithin don’t contain enough soy protein to trigger an allergic reaction in most people, it’s still something that you may want to consider if you’re sensitive to soy.
• Egg yolk lecithin is another common source of lecithin. Much like soy lecithin, it’s not usually a concern for those who are allergic to eggs, but it’s not suitable for those following a vegan diet or looking to limit their consumption of animal products. Plus, like soy lecithin, it also requires the use of harsh chemicals during the extraction process.

Using a sunflower lecithin emulsifier or supplement is a great alternative to both egg and soy lecithin because it’s vegan, non-allergenic, non-GMO and requires gentler extraction methods without the use of harmful chemicals.

Nutrition Facts

One serving of 1.33 tablespoons (10 g) sunflower lecithin powder contains approximately:

• Calories: 80
• Total Carbohydrates: 1 g
• Total Fat: 5 g
• Saturated Fat: 1 g
• Polyunsaturated Fat: 2.5 g
• Monounsaturated Fat: 1.5 g
• Protein: 0 g
• Sodium: 0 mg (0% DV*)
• Phosphorus: 270 mg (20% DV)
• Calcium: 25 mg (2% DV)
• Iron: 0.3 mg (2% DV)
• Potassium: 80 mg (2% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In particular, sunflower lecithin also contains choline, omega-3 fatty acids and omega-6 fatty acids.

Health Benefits

What does sunflower lecithin do for you? Here’s more about potential sunflower lecithin benefits:

1. Reduces Cholesterol Levels

One of the most notable sunflower lecithin benefits for men and women alike is its positive effects on heart health and its ability to help lower cholesterol levels. Studies show that supplementing with lecithin can cut total cholesterol levels by up to 42 percent and slash levels of “bad” LDL cholesterol by over 56 percent after just two months.

Plus, some research suggests that lecithin can also cut disease risk by bumping up levels of beneficial HDL cholesterol, which can help keep the bloodstream clear by removing the buildup of fatty plaque from the arteries.

2. Improves Digestive Health

Sunflower lecithin may be especially beneficial for those with digestive conditions, such as ulcerative colitis, Crohn’s disease or irritable bowel syndrome. This is because about 70 percent of the total phospholipids in the intestinal mucus layer are made up of lecithin, helping form a protective barrier to prevent the invasion of harmful bacteria.

According to a study published in Digestive Diseases, the mucus content of this phospholipid barrier is decreased by about 70 percent in those with ulcerative colitis, potentially opening the door to dangerous microbes and increasing the risk of intestinal inflammation. Although research is still limited, this suggests that supplementation with sunflower lecithin may have a therapeutic effect on digestive health for those who suffer from these conditions.

3. Aids Breastfeeding

Clogged milk ducts are a common yet frustrating problem for women who breastfeed. Characterized by symptoms like redness, tenderness and swelling, clogged milk ducts can be painful and challenging to resolve.

Worst of all, clogged ducts can potentially lead to mastitis if proper precautions aren’t taken.

Many experts recommend sunflower lecithin for women who experience recurrent, painful blocked milk ducts. While proper care is absolutely essential to help treat a current clogged duct, lecithin can help reduce the viscosity of breast milk, making it less likely to happen again in the future.

4. Supports Skin Health

Flip over just about any of your favorite skin care products and you may just spot some form of lecithin on the list of ingredients. Lecithin is especially effective at relieving irritated and dry skin. It also has emollient properties that can keep skin feeling soft.

When combined with a range of other skin-soothing ingredients and applied topically, lecithin has been shown to aid in the treatment of conditions like eczema and atopic dermatitis. However, more research is needed to determine how lecithin in supplement form may impact overall skin health.

5. Boosts Brain Function

Sunflower lecithin is a great source of choline, an essential nutrient that is necessary for several different aspects of health. Choline is especially important when it comes to brain health because it’s the precursor to acetylcholine, a neurotransmitter involved in learning and memory.

Interestingly enough, one study published in the American Journal of Clinical Nutrition actually found that a higher intake of choline was linked to improved cognitive function. Another study conducted by the Clinical Research Center at the Massachusetts Institute of Technology showed that choline supplementation helped improve memory function in older adults with poor memory.

Natural lecithin is also rich in various fatty acids that have been shown to support nervous system function and structure, including by enhancing neuronal development, according to one animal study.

6. Safer Than Other Sources of Lecithin

Compared to other forms of lecithin derived from soy or corn, sunflower lecithin is your best bet if you’re looking to minimize your intake of ingredients that have been genetically modified. This is because, unlike other sources of lecithin, sunflower seeds are never genetically modified.

Sunflower seeds may also be preferable over other types of lecithin because the extraction process doesn’t require the use of harsh and potentially harmful chemicals, unlike lecithin produced from soy or egg yolks.

Supplements and Dosage

Sunflower lecithin is widely available in supplement form. It can be found as capsules as well as sunflower lecithin liquid extract, powder and even lecithin granules.

In most cases, you should be able to find it at your local pharmacy or health food store, but it’s also available online if you have difficulty finding it near you.

Is it okay to take sunflower lecithin every day? Although there is no official recommended dosage, most manufacturers recommend taking about 1–1.5 tablespoons of sunflower lecithin powder, granules or liquid daily.

Meanwhile, in capsule form, 2,400 milligrams per day is generally recommended, which can be split into several doses and taken with meals.

Keep in mind that dosage can vary based on a number of factors, such as age, gender, body weight and specific health concerns.

Additionally, note that supplementation should not exceed 5,000 milligrams daily. More than that may increase the risk of side effects like diarrhea, abdominal pain, nausea and bloating.

History

Lecithin has actually been around for more than 100 years and has long been used in the food industry as a natural emulsifier.

Soy lecithin first appeared on the market in 1929 and was originally imported from Germany for several years until the American Lecithin Corp. began pioneering lecithin production in the United States.

Up until 1935, egg yolks were the leading source of lecithin but were then surpassed by soybeans, which remain the most common source used in lecithin production today.

Today, the uses of lecithin extend far beyond their potent medicinal properties. In sweets and confectionery, lecithin is used to improve shelf life, control the crystallization of sugar, improves thickness and help ingredients mix together more uniformly.

In other foods, it helps stabilize fermentation, enhances the texture of spreads, reduces spattering during high-heat cooking for fats like margarine and increases the volume of baked goods.

Risks and Side Effects

Lecithin is found naturally in many of the foods you already eat, such as dairy products, margarine, ice cream and more. In these foods, sunflower lecithin is generally safe and can be consumed with minimal risk of side effects.

Why might lecithin be bad for you?  There are very few health risks associated with this ingredient, but usage may be associated with several sunflower lecithin side effects when consumed in high amounts.

What are the side effects of sunflower lecithin? The most common adverse symptoms associated with it include diarrhea, abdominal pain, nausea and bloating. If you experience these or any other side effects, consider decreasing your dosage or consulting with your doctor if symptoms persist.

If taking a lecithin supplement, opt for sunflower lecithin whenever possible. Not only is it the only guaranteed non-GMO source of lecithin, but it’s also produced using more gentle extraction methods that don’t require the use of harsh and potentially dangerous chemicals.

Conclusion

• What is sunflower lecithin? It’s an ingredient that’s added to certain foods as an emulsifier, helping to stabilize mixtures and prevent different parts from separating. Lecithin itself is also a type of fatty substance naturally found in the human body and some foods, like eggs and soybeans.
• Sunflower lecithin contains some vitamins and minerals that your body needs, such as potassium, phosphorus and fatty acids. It can help with absorption of choline and fat-soluble vitamins and also offers other health perks, like assisting in cholesterol balance, digestion and breastfeeding for nursing moms.
• It’s not only found in some foods, but also widely available in supplement form. It can be found as capsules as well as sunflower lecithin liquid extract, powder and even lecithin granules that are taken for heart and cognitive support.

The post Sunflower Lecithin Benefits for the Brain, Skin, Gut & More appeared first on Dr. Axe.

The phrase “you are what you eat” is halfway accurate. The real truth is: You are what you digest. Therefore, are digestive enzymes key to better digestion, gut health and nutrient absorption?

Surprising as it may seem, up until relatively recently, little was known about how your digestive system actually works. Today, there’s a growing incidence of illnesses that, when traced back to the source, appear to be linked to nutrient malabsorption due to a lack of digestive enzymes.

Why are enzymes for digestion important in avoiding illness? Essentially, they help break down larger molecules into more easily absorbed particles that the body can actually use to survive and thrive.

So do digestive enzymes really work? Why are they important, and what are the most effective digestive enzymes?

Here’s what you need to know.

What Are Digestive Enzymes?

Digestive enzymes are a group of enzymes used by the body to break down macronutrients — such as carbohydrates, fats and proteins — into their individual components to ensure proper digestion and absorption of nutrients. Older adults and people with certain health conditions and digestive problems often lack in the key digestive enzymes needed by the body.

What are the main digestive enzymes? They are split into three main classes:

1. Proteolytic enzymes that are needed to metabolize proteins.
2. Lipases needed to digest fats.
3. Amylases needed to break down carbohydrates.

Below is an overview of the six-step digestive process, starting with chewing, that triggers digestive enzymes secretion in your digestive tract:

1. Salivary amylase released in the mouth is the first digestive enzyme to assist in digestion of molecules, and that process continues after food enters the stomach.
2. The parietal cells of the stomach are then triggered into releasing acids, pepsin and other enzymes, including gastric amylase, and the process of degrading the partially digested food into chyme (a semifluid mass of partly digested food) begins. 
3. Stomach acid also has the effect of neutralizing the salivary amylase, allowing gastric amylase to take over.
4. After an hour or so, the chyme is propelled into the duodenum, where acidity triggers the release of the hormone secretin.
5. That, in turn, notifies the pancreas to release hormones, bicarbonate, bile and numerous pancreatic enzymes, of which the most relevant are lipase, trypsin, amylase and nuclease.
6. The bicarbonate changes the acidity of the chyme from acid to alkaline, which has the effect of not only allowing the enzymes to degrade food, but also killing bacteria that are not capable of surviving in the acid environment.

At this point, for people without digestive enzyme insufficiency (lack of digestive enzymes), most of the work is done. For others, supplementation is needed and helps this process along.

Best Types

What are the best digestive enzymes? Each type of digestive enzyme plays a specific role in the digestion and absorption of nutrients in the body.

Here are 10 of the best digestive enzymes, plus how each one functions in the body:

1. Amylase: Found primarily in the saliva, amylase helps break down starches into simple sugars to facilitate digestion.
2. Alpha-galactosidase: Needed to break down starchy, hard-to-digest foods, including gas-causing ingredients like beans, broccoli, Brussels sprouts and cabbage.
3. Cellulase: Responsible for the digestion of cellulose, a type of fiber found in the cell wall of many types of plants.
4. Glucoamylase: Helps break the bonds of common dietary starches to help form simple carbohydrates.
5. Invertase: Aids in the hydrolysis of sucrose, or table sugar, into fructose and glucose.
6. Lactase: Catalyzes the breakdown of lactose, which is a type of sugar found in milk and milk products.
7. Lipase: An enzyme produced by the pancreas that helps your body digest and absorb fats.
8. Peptidase: Responsible for splitting peptide protein chains into individual amino acids.
9. Phytase: Facilitates the digestion of phytic acid, which is a natural compound found in plant seeds as well as nuts, whole grains and legumes.
10. Protease: Helps break long chains of proteins into smaller units known as amino acids.

Benefits

1. Boost Nutrient Absorption

Even if you follow a healthy, well-rounded diet, it’s unlikely to make much of an impact if your body is unable to properly extract the nutrients from your food.

Digestive enzymes can help enhance nutrient absorption by supplying your body with the enzymes it needs to fully break down what you put on your plate. Not only can this help prevent nutritional deficiencies, but it may also potentially help boost energy levels, enhance immune function and optimize overall health.

2. Support Digestive Health

One of the top digestive enzymes benefits is its ability to support digestive health by keeping your gastrointestinal system running smoothly. It may also aid in the treatment of common issues like leaky gut. Leaky gut is a condition characterized by decreased intestinal permeability, resulting in increased inflammation as particles and toxins flow from the intestines into the bloodstream.

Supplementing with some of the best digestive enzymes for leaky gut could help optimize nutrient digestion to decrease inflammation and irritation of the gut lining. This can preserve intestinal permeability to prevent symptoms.

3. Prevent Gas and Bloating

Certain enzymes like alpha-galactosidase, lactase and cellulase are often considered some of the best digestive enzymes for IBS as well as the best digestive enzymes for gas, bloating and stomach pain. All three types help break down specific foods that are difficult for many to digest, including legumes, fiber-rich veggies and dairy products.

If you commonly experience adverse side effects after consuming these foods, taking a digestive enzyme may be a good option to decrease bloating and gas.

4. May Reduce Symptoms of Acid Reflux

Gastroesophageal reflux disease, also known as GERD, is a common condition that often causes symptoms like acid reflux, heartburn and regurgitation. Digestive enzymes can help speed up the emptying of the stomach, which could prevent the backsplash of acid into the esophagus to reduce acid reflux.

Although there is limited research available on the effectiveness of digestive enzymes for acid reflux, it may be a beneficial addition to your routine alongside diet and lifestyle modifications.

Who Needs Digestive Enzymes?

People who experience symptoms like bloating, gas, abdominal pain and fatigue due to undigested foods may benefit from a digestive enzymes supplement. Other signs that you might lack digestive enzymes include:

• Acid reflux
• Dyspepsia (pain or an uncomfortable feeling in the upper middle part of your stomach area)
• Cravings for certain foods
• Thyroid problems
• Heartburn, indigestion or burping 
• Hair that is thinning or falling out
• Dry or lackluster skin
• Trouble concentrating or brain fog
• Morning fatigue
• Trouble sleeping well
• Arthritis or joint pain
• Muscle weakness or feeling too tired to exercise
• Mood swings, depression or irritability
• Headaches or migraines
• Worsened PMS

People with the following health conditions can likely experience some relief from taking a digestive enzyme supplement:

1. Digestive Diseases

If you have any type of digestive disease — such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation — then digestive enzymes may be able to help.

They can help take stress off of the digestive organs and decrease symptoms like abdominal pain and bloating that are associated with gastrointestinal disease.

2. Age-Related Enzyme Insufficiency

As we age, the acidity of our stomach acid becomes more alkaline, and this can prevent enough pancreatic secretions from being released.

Concurrent illnesses aside, as we age there’s increasing suspicion that digestive problems may result from either low stomach acid or digestive enzyme insufficiency, which are thought to be common causes of acid reflux. 

3. Hypochlorhydria

Hypochlorhydria (having too little stomach acid) makes it hard for minerals, vitamins and nutrients to be “cleaved” or released from food while in the GI tract, and if this action fails, then nutritional insufficiency is usually the result.

4. Liver Disease and Other Enzyme-Related Illnesses

Anyone with liver disease should be suspected as having a concurrent enzyme insufficiency. One of the more common conditions is known as alpha-1 antitrypsin deficiency, a genetic disorder that affects roughly one in 1,500 people worldwide.

Symptoms that may be experienced include unintentional weight loss, recurring respiratory infections, fatigue and rapid heartbeats.

The illnesses (that may at first diagnosis appear unrelated to low digestive enzymes production) include:

• Crohn’s disease 
• Iron deficiency or vitamin B12 deficiency 
• Vitamin D deficiency 

Other symptomatic indicators of enzymatic insufficiency are:

• Stool changes — If the stool is pale and floats in the toilet bowl or if it’s greasy or fatty.
• Gastrointestinal complaints — Stomach distention and diarrhea, especially around an hour after eating. Flatulence and indigestion are also indicative.

5. Pancreatic Insufficiency

Pancreatic insufficiency is the inability of the pancreas to secrete the enzymes needed for digestion. This is a common problem among people with pancreatic cancer.

Prescription pancreatic enzyme products (also called called replacement therapy) may be used in patients with pancreatic cancer, chronic pancreatitis, cystic fibrosis and after surgery on the gut to help promote healing.

Natural Sources (Foods)

Many raw plants, such as raw fruits and vegetables, contain enzymes that aid in their digestion.

Raw fruits and vegetables grown in nutrient-rich soils are the best natural sources of digestive enzymes, so make sure to buy more of these when you shop for groceries:

• Pineapple
• Papaya
• Kiwi
• Kefir and yogurt
• Bananas
• Mango
• Miso, soy sauce and tempeh (fermented soy products)
• Sauerkraut and kimchi
• Avocado
• Bee pollen
• Apple cider vinegar
• Raw honey

Digestive enzyme supplements are derived mostly from three sources:

• Fruit-sourced — usually pineapple- or papaya-based. Bromelain is an enzyme derived from pineapple that breaks down a broad spectrum of proteins, has anti-inflammatory properties and can withstand a broad pH (acidic/alkaline) range. Papain is another enzyme that’s derived from raw papaya and works well to support the breakdown of small and large proteins.
• Animal-sourced — including pancreatin sourced from ox or hog. 
• Plant-sourced — derived from probiotics, yeast and fungi.

Supplements

Because proteins, sugars, starches and fats all require specific types of enzymes, it’s best to take a supplement that covers all the bases.

Many experts feel that the best digestive enzymes in supplement form are those that contain a full-spectrum blend intended for general digestive improvement. Look for a supplement that includes a variety of enzymes, including some of the following (price may vary depending on the supplement you purchase):

• Alpha-galactosidase (this is the enzyme found in Beano®, derived from Aspergillus niger, which is said to help with carbohydrate digestion)
• Amylase (produced by the salivary glands)
• Cellulase
• Glucoamylase
• Invertase
• Lactase
• Lipase
• Malt diastase
• Protease (or acid proteases)
• Peptidase
• Beta-glucanase
• Pectinase
• Phytase

Here are some tips for purchasing digestive enzymes based on your symptoms and current health: