Magnesium plays a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Health benefits of magnesium cannot be understated, for low levels of this crucial mineral have even been tied to many chronic conditions — like Alzheimer’s, diabetes, bone-related issues and heart disease.

Thus, it goes without saying that no nutritious diet can really ever be complete without a few servings of magnesium-rich foods.

Despite the widespread availability of magnesium in the diet, the World Health Organization reports that less than 60 percent of adults in the U.S. meet the adequate intake values. Other research suggests that about two-thirds of the population does not achieve the recommended daily intake.

Fortunately, there are plenty of delicious options to help you meet your daily needs and prevent a magnesium deficiency. In general, the recommended daily intake of magnesium for women is about 310–320 milligrams daily. For men, it’s about 400–420 milligrams per day. (If you’re not able to reach this level with foods, you can also consider magnesium supplements.)

So what are the best sources of magnesium, and how can you ensure you bet enough in your diet? Start by eating more of these foods high in magnesium.

13. Peanut butter

Two tablespoons (about 32 grams) of smooth style peanut butter with salt contains 49 milligrams of magnesium (12% DV).

Despite being high in calories and with some saturated fat, peanut butter is a good source of protein and micronutrients like magnesium, phosphorus, zinc and B vitamins.

Peanut butter provides protein, fat and fiber, and thus helps improve satiety. You may feel satisfied for a longer period of time after eating a meal or snack with peanut butter.

Because of its calorie and saturated fat content, enjoying peanut butter in moderation is best. It’s a useful ingredient for family snacks and meals, as long as you don’t overdo it.

14. Bananas

One medium banana (about 118 grams) contains 31.9 milligrams of magnesium (8% DV).

Bananas are also high in several key vitamins and minerals, including vitamin B6, vitamin C, manganese and potassium.

Studies indicate that bananas are useful either before exercise or immediately after, providing your body with the sufficient banana carbs and nutrients to help promote recovery.

Bananas are usually eaten by themselves or tossed into a smoothie. They can also be cooked in numerous ways depending on the type of cuisine. They are commonly fried, boiled, baked, blended, or sliced and “chipped” before being dehydrated.

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

The post 14 Foods High in Magnesium appeared first on Dr. Axe.

When it comes to vitamin B12 foods, there aren’t that many options because they primarily consist of animal meat, eggs, fish and certain dairy products. For those who are vegetarian or vegan, pregnant or nursing, or who may be at risk for a vitamin B12 deficiency, it’s often recommended that they take a vitamin B12 supplement.

Vitamin B12 is a water-soluble vitamin that plays many important roles in the body. Benefits of vitamin B12 include helping to convert carbohydrates into glucose, produce red blood cells, produce serotonin (may aid mood), may reduce mental fatigue, and keep blood and nerve cells healthy.

The current daily recommended value for vitamin B12 (based on a 2,000 daily calorie intake for adults and children 4 years of age or older) is 2.4 micrograms per day. It goes up to 2.6 mcg for pregnant women and 2.8 mcg for breastfeeding women.

If excess vitamin B12 is consumed, it gets stored in the liver and the body saves it for future use.

Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it.

Excess vitamin B12 is stored in your liver. If you consume more than the RDI, your body saves it for future use.

Here are some of the best vitamin B12 foods to consume on a regular basis to make sure you get enough of this essential vitamin:

1. Beef liver

A 3 oz. (85 g) cooked beef liver contains 81.6 mcg of vitamin B12 (3400% DV*).

The top benefit of eating liver is its very high B12 content. All it takes is one ounce of beef liver to get well over most people’s daily requirements for B12.

Just always make sure to purchase beef liver of the highest quality. That means liver that’s organic from grass-fed and pasture-raised cows.

Consuming beef liver can help prevent pernicious anemia because not only is it high in vitamin B12, but it’s also high in iron and and folate. These are three nutrients that can aid in a natural recovery from anemia.

2. Nutritional yeast

A 2 tablespoon serving of nutritional yeast (9 g) contains 14 mcg of vitamin B12 (583% DV).

If you’re a vegetarian or vegan looking for a way to get more B12 in your diet, nutritional yeast is a great option. It’s typically fortified with B12 and other B vitamins.

Nutritional yeast is also considered a complete protein since it contains at least nine of the 18 amino acids that the human body is unable to produce.

3. Atlantic mackerel

A 4 oz. (112 g) serving of raw Atlantic mackerel contains 16.1 mcg of vitamin B12 (269% DV).

Atlantic mackerel (not king mackerel) makes the list of healthiest fish because not only is it super high in B12, but it’s also loaded with omega-3s, low in mercury and is rated a top fish pick for health as well as sustainability.

4. Fortified cereals

Although eating fortified foods like cereal products isn’t considered part of a whole food, healthy diet because they contain refined and processed grains, for people following a vegan or vegetarian diet, it’s a good way to maintain healthy B12 levels.

There are healthier breakfast cereals on the market, like those made with whole grains, no added sugars and no harmful ingredients.

A 100 gram serving of Post Bran Flakes, for example, contains 5 mcg of vitamin B12 (208% DV). Ideally, if you seek to increase your vitamin B12 intake, use a fortified cereal like this that’s low in added sugar yet high in fiber.

5. Sardines

A 3.75 oz. can (92 g) of Atlantic sardines contains 8.2 mcg of vitamin B12 (137% DV).

Sardines are very high in vitamin B12, and they’re also impressively high in something else vital to human health: omega-3 fatty acids. Research has shown that the omega-3s contained in sardines nutrition can have all kinds of major health benefits, including boosting heart health, decreasing inflammation and helping asthma.

6. Grass-fed beef

A 4 oz. grass-fed strip steak (113 g) contains 1.44 mcg of vitamin B12 (60% DV).

Grass-fed beef is not just a top choice when it comes to vitamin B12 food sources — it’s also one of the best animal sources of protein. Compared to grain-fed beef, it’s a much healthier choice.

Research indicates that grass-fed beef is higher in precursors for vitamin A, vitamin E and cancer-fighting antioxidants compared to grain-fed beef.

7. Lamb

A 3 oz. (85 g) of lamb contains 2.7 mcg of vitamin B12 (45% DV).

Lamb is not eaten as much in the U.S. as it is in many other countries, but it definitely has impressive nutrition content. It’s one of the top vitamin B12 foods, and it’s also very rich in protein, iron, selenium and zinc.

Selenium and zinc are two major immune-boosting nutrients.

8. Wild-caught salmon

A 3 oz. serving (85 g) of cooked wild-caught salmon contains 2.6 mcg of vitamin B12 (43% DV).

Wild-caught salmon is one of the healthiest and most nutritious protein sources. Of course, you need to choose wild and not farmed to make the most of this fish when it comes to your health.

Wild-caught salmon is packed with vitamin B12 as well as vitamin D, which is another common vitamin deficiency these days.

Research has demonstrated that 800 to 5,000 international units of vitamin D per day can improve musculoskeletal health, naturally slow aging of the skeletal structure, and reduce the rate of fractures and falls in older adults who are over 65.

9. Eggs

A 2 large egg serving contains 0.89 mcg of vitamin B12 (37% DV).

Eggs are a great non-meat source of vitamin B12. They also contain choline, which our livers depend on to function properly.

Research has found a correlation between low choline levels and liver dysfunction and possibly a higher risk of cancer formation.

10. Plant-based milk

Nondairy, plant-based milk — such as almond, oat and soy milk — can make for a quality vegan replacement for dairy milk. It’s usually fortified and will include vitamin B12.

For example, one cup (244 g) of unsweetened almond milk contains 0.83 mcg (35% DV) of vitamin B12.

11. Cottage cheese

A 4 oz. (113 g) of 2 percent milk-fat cottage cheese contains 0.53 mcg of vitamin B12 (22% DV). 

Cottage cheese is high in vitamin B12 as well as protein and calcium. It’s also the star ingredient of an alternative approach to cancer known as the Budwig Protocol or the Budwig Diet.

12. Feta cheese

A 1 oz. serving of feta cheese (28.4 g) contains 0.5 mcg of vitamin B12 (21% DV).

Feta cheese is a great source of vitamin B12 and many other nutrients, such as riboflavin (vitamin B2) and calcium. Traditionally, feta cheese is made from sheep’s milk or a mix of sheep’s and goat’s milk.

If you can find feta cheese made from raw sheep/goat milk, the nutrition and health benefits are even better. Its high riboflavin content is excellent for headache sufferers, since studies have shown that riboflavin can significantly reduce the frequency of headaches, including migraines.

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

Conclusion

• The best way to get enough vitamin B12 is through a healthy diet whenever possible. This isn’t such a hard task once you know what foods contain this essential vitamin.
• The top foods high in vitamin B12 include foods like beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon and nutritional yeast.
• As you can see, there are a lot of tasty options when it comes to foods high in B12. For people who are not able to get enough vitamin B12 in their diets, there are supplements available as well.

The post Vitamin B12 Foods: the 12 Best Sources appeared first on Dr. Axe.

The appearance of hair plays an important role in people’s physical appearance and self-perception, so it can be devastating to experience hair loss, especially when there doesn’t seem to be anything you can do about it. But did you know that there are supplements and vitamins for hair growth?

In fact, poor nutrition, including vitamin deficiencies, is a major factor of hair loss.

These supplements and vitamins for hair growth are natural hair loss remedies that work to fix the root of the problem, like regulating your hormone levels or fighting oxidative stress that increases with age.

Fewer than 45 percent of women go through life with a full head of hair while a majority of men go through some type of hair loss in their lifetimes.

The hair care industry knows that consumers have a great desire to look youthful now more than ever so it constantly delivers new products that promise to promote hair growth.

Before you spend your money on yet another product that may leave you disappointed, try using these supplements and vitamins for hair growth first.

Vitamins for Hair Growth

The truth is that hair loss is a complex process that involves various genetic, hormonal and environmental mechanisms.

Just like our skin, the hair follicle is subject to intrinsic and extrinsic aging. Intrinsic factors include our genetic and epigenetic mechanisms, and extrinsic factors include smoking and UV radiation.

Sometimes hair loss is due to a vitamin deficiency too. Luckily, a deficiency can be corrected by adding vitamin-rich foods to your diet or using supplementation.

Some vitamins have antioxidant properties that help fight the extrinsic factors of hair loss, and some vitamins help the body balance hormone levels, another factor that stops hair growth.

If you’re wonder how to thicken hair naturally, the following supplements and vitamins for hair growth can help.

1. Fish oil

Oils rich in different fatty acid species have been used extensively in both animal and human studies to evaluate the effects on skin and hair health. Omega-3 fats nourish the hair, support hair thickening and reduce inflammation that can lead to hair loss, which is why fish oil benefits hair and is one of the top supplements for hair growth.

A 2015 study published in the Journal of Cosmetic Dermatology evaluated the effects of a six-month supplementation with omega-3, omega-6 and antioxidants on hair loss. In the randomized, comparative study, 120 healthy female subjects with female pattern hair loss participated.

The primary endpoint was the change in hair density evaluated on standardized photographs, and the secondary endpoint included changes in active hair follicle percentage and diameter distribution of hair growth.

After six months of treatment, photograph assessment demonstrated a superior improvement in the supplemented group. Hair growth increased compared to the control group, and 89.9 percent of the participants reported a reduction in hair loss, as well as an improvement in hair diameter (86 percent) and hair density (87 percent).

Eat omega-3 foods like salmon, mackerel, tuna, white fish, sardines, egg yolks, walnuts, hemp seeds and natto to reduce inflammation and balance hormones. If you don’t eat enough omega-3 foods, take one to two capsules or one tablespoon of a top-notch fish oil supplement to help reduce inflammation that causes hair disorders.

If you already take blood-thinning medications, including aspirin, speak to your healthcare provider before using fish oil because it may increase bleeding.

2. Zinc

Oral zinc compounds have been used for decades for treating disorders such as telogen effluvium and alopecia areata, forms of hair loss, because zinc benefits hair follicle health. Zinc is an essential co-factor for multiple enzymes and is involved with important functional activities in the hair follicle.

Zinc is also a potent inhibitor of hair follicle regression, and it accelerates hair follicle recovery. Studies suggest that some alopecia areata patients have zinc deficiency, and oral zinc sulfate therapy serves as an effective treatment.

In a 2013 study, researchers evaluated the role of zinc status in each of the four types of hair loss, including alopecia areata, male pattern hair loss, female pattern hair loss and telogen effluvium. In all of the hair loss patients, the mean serum zinc was significantly lower than the control group.

The analysis of each group showed that all groups of hair loss had statistically lower zinc concentration, especially the alopecia areata group. The data led to the hypothesis of zinc metabolism disturbances playing a key role in hair loss.

A 2009 study published in Annals of Dermatology evaluated the therapeutic effects of oral zinc supplementation for 12 weeks in 15 alopecia areata patients who had low serum zinc levels. Oral zinc gluconate (50 milligrams) supplementation was given to alopecia areata patients without any other treatment.

The serum zinc levels were measured before and after zinc supplementation, and then a four-point scale of hair regrowth was used to evaluate the therapeutic effect.

After the therapy, the serum zinc levels increased significantly, and positive therapeutic effects were observed for nine out of 15 patients (66.7 percent). The researchers concluded that zinc supplementation needs to be given to the alopecia areata patients who have low serum zinc levels, and it could even become an adjuvant therapy for patients who didn’t experience results when using traditional therapeutic methods, which is why zinc is one of the most important minerals for hair growth.

3. B-complex vitamin (biotin and B5)

Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss, and they’ve proved to be important vitamins for hair growth. Biotin benefits hair by rebuilding hair shingles that have been damaged from over-shampooing, exposure to the sun, blow-drying and ironing.

Vitamin B5 supports the adrenal glands, which helps stimulate hair growth.

A 2011 study published in the British Journal of Dermatology examined the ability of a leave-on combination including panthenol, the alcohol analog of pantothenic acid, to affect the diameter and behavior of individual terminal scalp hair fibers. The treatment significantly increased the diameter of individual, existing terminal scalp fibers.

It also thickened hair fibers and increased the pliability, giving the hairs better ability to withstand force without breaking.

A major sign of a biotin deficiency is hair loss. A deficiency can be caused by smoking, impaired liver function or even pregnancy.

Research suggests that a substantial number of women develop a biotin deficiency during normal pregnancy because the rapidly dividing cells of the developing fetus require biotin for synthesis of essential carboxylases and histone biotinylation. Researchers conclude that signifiant alternations in markers of biotin metabolism during pregnancy and breastfeeding suggest that biotin intakes exceed current recommendations in order to meet the demands of these reproductive states.

To reverse hair loss and increase hair strength, take one B-complex vitamin tablet daily or take biotin and vitamin B5 separately. Eating biotin and vitamin B5 foods, such as eggs, beef, chicken, avocado, legumes, nuts and potatoes, also helps you to avoid a deficiency and aid hair growth.

4. Vitamin C

Experimental evidence suggests that oxidative stress plays a major role in the aging process. Reactive oxygen species or free radicals are highly reactive molecules that can directly damage cellular structural membranes, lipids, proteins and DNA.

With age, the production of free radicals increases and the amount of antioxidative enzymes that defend the body decrease, leading to the damage of cellular structures and the aging of hair. By working as an antioxidant, vitamin C fights oxidative stress that contributes to hair graying and hair loss.

To fight free radical damage and protect the hair from aging, fill up on vitamin C foods like oranges, red peppers, kale, Brussels sprouts, broccoli, strawberries, grapefruit and kiwi. If you need supplementation, take 500–1,000 milligrams of vitamin C twice daily as an antioxidant.

5. Iron

Several studies have examined the relationship between iron deficiency and hair loss, and some suggest that iron deficiency may be related to alopecia areata, androgenetic alopecia, telogen effluvium and diffuse hair loss.

Researchers at Tehran University of Medical Sciences in Iran studied the relationship between iron body status and different types of hair loss. They conducted an analytical case-control study to assess whether diffuse telogen hair loss in women between the ages of 15 and 45 is associated with iron deficiency — 30 women with documented telogen hair loss were compared with 30 women without hair loss.

The researchers found that of the nine patients with iron deficiency anemia, eight had telogen hair loss. The mean ferritin (a protein in the body that binds to iron) level was statistically significantly lower in patients with diffuse telogen hair loss than in subjects without hair loss.

The study suggests that women with an iron deficiency are at a higher risk of hair loss, and serum ferritin levels below or equal to 30 milligrams/milliliter are strongly associated with telogen hair loss.

To boost hair growth, add iron-rich foods into your diet every day. Eat plenty of spinach, Swiss chard, collard greens, egg yolks, beef steak, navy beans and black beans.

Because an iron deficiency may lead to hair loss, ensure that you get your daily recommended amount by eating plenty of iron-rich foods and taking a daily multivitamin.

However, be wary of excessive iron supplementation. It can cause iron overload and should be avoided.

Patients who don’t respond to iron replacement therapy should undergo additional testing to identify other underlying causes of iron deficiency and hair loss.

6. Vitamin D

Hair follicles are highly sensitive to hormones, and vitamin D is a hormone that plays an important role in calcium homeostasis, immune regulation and cell growth differentiation. In the scientific world, it’s well-known that alopecia areata is commonly found in patients with vitamin D deficiency, vitamin D-resistant rickets or vitamin D receptor mutation.

Research suggests that insufficient levels of vitamin D have been implicated in a variety of autoimmune diseases, including alopecia areata.

A cross-sectional study involving 86 patients with alopecia areata, 44 patients with vitiligo and 58 healthy controls was conducted. Serum 25-hydroxyvitamin vitamin D levels in patients with alopecia areata were significantly lower than those of the patients with vitiligo and the healthy controls.

Furthermore, a significant inverse correlation was found between disease severity and serum 25(OH)D levels in patients with alopecia.

Researchers concluded that screening patients with alopecia areata for vitamin D deficiencies seems to be of value for the possibility of supplementing these patients with vitamin D.

Direct sun exposure is the best way to absorb vitamin D — plus you can detox your body with the sun. Sit in the sun for roughly 10–15 minutes to absorb about 10,000 units of natural vitamin D.

Topical application of vitamin D might also play a role in the restoration of hair cycle dysfunction in patients with alopecia areata. To increase your vitamin D levels with food sources, eat vitamin D-rich foods like halibut, mackerel, eel, salmon, whitefish, swordfish, maitake mushrooms and portobella mushrooms.

7. Saw palmetto

Saw palmetto is a plant extract known for its role in blocking dihydrotestosterone (DHT), a hormone associated with hair loss, particularly in men.

Research suggests that saw palmetto may help reduce hair thinning and promote hair growth by inhibiting DHT production. It is often used in natural remedies for androgenic alopecia (male and female pattern baldness).

A 16-week randomized, placebo-controlled study published in 2023 had 80 healthy subjects (male and female) aged 18–50 randomly allocated to receive either a saw palmetto capsule, topical formulation or a placebo. Both the oral and topical formulations lowered hair fall by up to 29% and 22.19%, respectively, and hair density actually increased by 5.17% and 7.61% in the oral and topical treatment groups, respectively.

DHT was markedly reduced in the oral saw palmetto group.

8. Ashwagandha

Ashwagandha is an adaptogenic herb that helps the body cope with stress, one of the leading causes of hair loss. By balancing cortisol levels, ashwagandha may prevent stress-related hair thinning.

Additionally, it supports overall scalp health by improving blood circulation and reducing inflammation, promoting a healthier environment for hair growth.

In fact, a 2023 prospective, double-blind, randomized, parallel, placebo-controlled study published in the Journal of Ayurveda and Integrative Medicine found that an ashwagandha extract “improved hair growth and hair health indicators,” particularly enhancing hair density, growth and thickness compared to a placebo in healthy adults aged 18 to 45.

9. Tocotrienol

Tocotrienols are a form of vitamin E with potent antioxidant properties. Studies show that tocotrienols can help reduce oxidative stress in the scalp, which can contribute to hair loss.

By protecting the hair follicles from free radical damage, tocotrienols may support stronger, healthier hair growth.

One study even found that tocotrienol supplementation led to a 34.5% increase in the number of hairs compared to a control group after eight months, which actually saw a 0.1% decrease in number of hairs.

10. Curcumin

Curcumin, the active compound in turmeric, is known for its anti-inflammatory and antioxidant effects. It helps combat oxidative stress and inflammation, which can damage hair follicles and inhibit growth.

Curcumin has also been linked to improved circulation, providing the scalp with more nutrients that support healthy hair growth.

Researchers even experimented with a “curcumin-zinc framework encapsulated microneedle patch” to see if it could promote hair growth.

They found that this microneedling approach, which included two of the top supplements and vitamins for hair growth, led to the following:

“In vitro, ZnMOF significantly improved the viability of DPCs against the excess reactive oxygen species (ROS) and inhibited the apoptosis induced by zinc deficiency. In addition, it also reversed the inhibitory effects of dihydrotestosterone (DHT) infiltration. Moreover, the ZnMOF-MN treatment has been proved to accelerate wound healing and increase hair follicles in wound healing models, and improved the hair regrowth in AGA animal models.”

Ultimately, the researchers concluded that this “treatment is a comprehensive solution with excellent therapeutic efficacy and patient-friendly features for promoting hair growth under various clinical conditions.”

11. Collagen

Collagen is an essential protein that helps maintain the structure and strength of hair. As we age, collagen production decreases, which can lead to brittle, thinning hair.

Supplementing with collagen can support hair growth by providing the necessary amino acids for building hair proteins and strengthening hair follicles.

12. Vitamin A

Vitamin A is essential for cell growth, including hair cells. It helps the scalp produce sebum, an oily substance that keeps the scalp hydrated and promotes healthy hair.

However, it’s important to maintain the right balance, as too much vitamin A can actually lead to hair loss.

13. Protein

Hair is primarily made of a protein called keratin. Ensuring you have adequate protein intake is crucial for hair strength and growth.

A deficiency in protein can lead to brittle, weak hair that is more prone to breakage. Eating a protein-rich diet or supplementing with protein can help ensure hair has the building blocks it needs for growth.

14. Iodine

Iodine plays a critical role in thyroid function, and an underactive thyroid can lead to hair thinning and hair loss. Ensuring adequate iodine intake supports thyroid health, which in turn helps maintain healthy hair growth.

A deficiency in iodine can lead to hair becoming dry, brittle and more prone to shedding.

15. Folic acid

Folic acid, a B vitamin, is vital for cell division and the production of red blood cells. It helps deliver oxygen and nutrients to the scalp and hair follicles, promoting healthy hair growth.

Folic acid deficiencies can result in hair thinning and even hair loss, so ensuring you get enough of this vitamin is crucial for maintaining strong, healthy hair.

What Stops Hair Growth?

Hair is considered to be a major component of an individual’s general appearance, and the psychological impact of hair loss results in detrimental changes in self-esteem and self-worth. It also affects a large number of people, as up to 50 percent of men are affected by genetic hair loss by the age of 50.

In women, the major cause of hair loss before the age of 50 is nutritional. The main cause of hair loss for women appears to be depleted iron stores, but corrections of these imbalances can stop the excessive hair loss within a few months.

Factors that inhibit hair growth include:

• Poor nutrition
• Hormonal changes
• Family history
• Medications
• Radiation therapy
• Pregnancy
• Thyroid disorders
• Anemia
• Autoimmune diseases
• Polycystic ovary syndrome
• Skin conditions (such as psoriasis and seborrheic dermatitis)
• Stress
• Dramatic weight loss
• Physical trauma

By getting more of the supplements, minerals and vitamins for hair growth mentioned above, however, you can help slow hair thinning and actual promote hair growth.

Final Thoughts

• A major contributor to hair loss is poor nutrition, resulting in vitamin deficiencies.
• Studies show that women with an iron deficiency are at a higher risk of hair loss, and serum ferritin levels below or equal to 30 milligrams/milliliter are strongly associated with telogen hair loss. Low serum zinc levels have also been linked to alopecia areata cases.
• Oils rich in different fatty acid species — castor oil also can help hair growth — have been used extensively in both animal and human studies to evaluate the effects on skin and hair health, while there is strong evidence that supports certain supplements and vitamins for hair growth.
• Free radical damage can cause hair aging, and vitamin C can help protect the scalp and fair follicles from this major hair growth inhibitor.
• Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss. Biotin rebuilds hair shingles, and vitamin B5 supports the adrenal glands, making them important vitamins for hair growth.
• Research suggests that insufficient levels of vitamin D have been implicated in a variety of autoimmune diseases, including alopecia areata, which is why vitamin D is among the top vitamins for hair growth.
• The top supplements, minerals and vitamins for hair growth include fish oil, zinc, B vitamins, vitamin C, iron, vitamin D, saw palmetto, ashwagandha, vitamin E, curcumin, collagen, vitamin A, protein and iodine.

The post Best Supplements, Minerals & Vitamins for Hair Growth appeared first on Dr. Axe.

Whether you’re fighting off an infection or combating a cold, adding a few immune-boosting vitamins to your routine can be incredibly beneficial.

In fact, certain vitamins, minerals and supplements have been shown to fine-tune immune function, enhance antibody production and alleviate inflammation to keep you feeling your absolute best.

In this article, we’ll cover some of the top immune-boosting supplements and how they can benefit your health, along with some simple suggestions for how to use them.

Vitamins

Many vitamins have been shown to help boost your body’s ability to fend off infection. Here are a few of the top immune-boosting vitamins.

1. Vitamin C

Vitamin C plays a central role in immune function and is often used to help bump up your body’s defenses against infection. Impressively enough, one 2006 trial in Annals of Nutrition & Metabolism even found that getting enough vitamin C in your diet could help decrease symptoms and shorten the duration of respiratory infections.

Dosage recommendation: 75–90 milligrams for women and men, respectively

2. Vitamin D3

Vitamin D is an important micronutrient involved in many aspects of health and is also one of the top immune system booster vitamins. Not only is vitamin D3 integral to the function of immune cells in the body, but a deficiency in this important micronutrient can actually increase the risk of infection.

Be sure to opt for vitamin D3 over other forms, as it’s the most effective at improving vitamin D status in the body.

Dosage recommendation: 400–800 international units

3. Vitamin A

This fat-soluble vitamin is vital for maintaining healthy vision, supporting skin health, and promoting proper growth and development. What’s more, vitamin A is also crucial for the development of certain immune cells necessary to fight inflammation and infection, earning it a slot as one of the best supplements to boost the immune system.

Dosage recommendation: 700–900 retinol activity equivalents for women and men, respectively

4. Vitamin E

Vitamin E doubles as both a fat-soluble vitamin and powerful antioxidant that helps fight free radicals and prevent oxidative damage to the cells. As one of the top immune-boosting vitamins, studies show that supplementation with vitamin E could enhance immune function, boost the production of white blood cells and increase resistance against infection.

Dosage recommendation: 15 milligrams

5. Vitamin B6

Promising research suggests that vitamin B6 could help ramp up immune function to fight foreign invaders in the body. According to one study published in European Journal of Clinical Nutrition, administering vitamin B6 to critically ill patients was able to significantly enhance their immune response over a two-week period.

Meanwhile, other studies show that a deficiency in this key vitamin can reduce the production of important antibodies involved in immunity.

Dosage recommendation: 1.2–1.7 milligrams

Minerals

Several minerals have been studied for their impact on immune function and their abilities to bump up the body’s natural defense system. Here are some of the best minerals for immune health.

1. Zinc

Often considered one of the most effective immune-boosting supplements, zinc is crucial to maintaining overall health. Research shows that zinc helps regulate the immune response and is necessary for the survival, proliferation and maturation of immune cells.

Clinical trials have also found that getting enough zinc in your daily diet can reduce the incidence and improve the outcome of serious conditions, like pneumonia and malaria.

Dosage recommendation: 8–11 milligrams for women and men, respectively

2. Iron

Although it’s most well-known for its role in red blood cell production and oxygen transport, iron is also considered one of the best immune-boosting supplements as well.

Studies show that iron deficiency anemia can impair the body’s immune response, which could potentially ramp up the risk of illness and infection. Women, infants, children, and those following a vegan or vegetarian diet may be at an increased risk of deficiency.

Dosage recommendation: 8–18 milligrams for men and women, respectively

3. Selenium

Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and decrease cell damage. In addition to initiating immunity, studies show that selenium may also be involved in regulating excessive immune responses to prevent widespread inflammation.

One review in Lancet also noted that low intake of selenium may be associated with several adverse effects on health, including poor immune function, cognitive decline and an increased risk of mortality.

Dosage recommendation: 400 micrograms

Other Supplements

In addition the immune-boosting vitamins and minerals listed above, several other supplements may also be beneficial for immune function. Here are a few of the top immune-boosting supplements to consider adding to your routine.

1. Elderberry syrup

Derived from the berries of the Sambucus tree, elderberry syrup is often hailed as one of the best natural immune-boosting supplements. Rich in health-promoting polyphenols, elderberry syrup is frequently used as a natural remedy to treat flu symptoms and speed up recovery.

According to one study out of Israel, taking elderberry syrup four times daily for five days significantly shortened the duration of the flu compared to a placebo. Another analysis in 2019 concluded that elderberry could also help treat upper respiratory symptoms.

Dosage recommendation: 1 tablespoon up to four times daily

2. Probiotics

Probiotics are a form of beneficial bacteria found in the digestive tract. Probiotic supplements have been linked to a long list of health benefits, including enhanced digestion, decreased cholesterol levels and, most notably, improved immune function.

In fact, studies show that probiotics regulate the function of certain immune cells and may even be beneficial for immune-related conditions, ranging from viral infections to allergies and eczema.

Dosage recommendation: 10–100 billion colony-forming units

3. Turmeric

In addition to providing curries, soups and sauces with a vibrant hue, turmeric has also been extensively studied for its potent medicinal properties.

In particular, curcumin, the active compound found in turmeric, has been found to reduce inflammation, enhance antibody responses and modulate immune function, which may provide protection against conditions like heart disease, allergies, arthritis and diabetes.

Dosage recommendation: 500–2,000 milligrams of turmeric extract

4. Holy basil

Also known as tulsi or Ocimum tenuiflorum, holy basil is commonly used as an adaptogen to help improve the way that your body reacts and adapts to stress. This impressive herb also boasts anti-inflammatory, antimicrobial and immunomodulatory effects and may be therapeutic for viral infections, cognitive function and certain metabolic disorders.

Dosage recommendation: 300–2,000 milligrams

5. Oregano essential oil

Thanks to its powerful healing properties, oregano essential oil is often considered one of the best vegan immune-boosting supplements on the market, especially when it comes to fighting infections.

For example, a study conducted by the University of Arizona measured the antiviral efficacy of oregano oil and its primary active component, carvacrol, against the nonenveloped murine norovirus (MNV) and found that it potentially helps control the human norovirus. Another in vitro study demonstrated that oregano essential oil was also effective at inactivating certain strains of pathogenic bacteria.

Dosage recommendation: Dilute one drop in four ounces of liquid

Risks and Side Effects

While supplementation can be a useful tool to increase your intake of certain vitamins, minerals or health-promoting compounds, keep in mind that it shouldn’t be used in place of a nutritious, well-rounded diet.

Not only can nutrient-dense foods like fruits, veggies, whole grains and legumes provide many of the vitamins and minerals listed above, but they can also supply other essential nutrients to support immune health, including fiber, heart-healthy fats and antioxidants.

If you have any underlying health conditions or are taking any medications, be sure to talk to your doctor before adding any of these immune-boosting vitamins to your routine. In addition to finding which supplements are right for you, they can also help determine the right dosage to fit your specific needs.

Final Thoughts

• Several supplements have been shown to help support immune health.
• Some of the top immune-boosting vitamins include vitamin A, vitamin B6, vitamin C, vitamin D3 and vitamin E.
• Meanwhile, zinc, iron and selenium can help enhance immune function, protect against cell damage and fight infection.
• Other immune-boosting supplements include elderberry syrup, probiotics, turmeric, holy basil and oregano essential oil.
• For best results, be sure to pair these supplements with a nutritious diet and healthy lifestyle.
• Additionally, if you have any underlying health conditions or are taking other medications, talk to your doctor before starting supplementation.

The post Which Vitamins, Minerals and Supplements Boost Your Immune System? appeared first on Dr. Axe.

Despite how essential it is to consume enough magnesium on a regular basis, many adults are believed to be magnesium-deficient — with up to 70 percent to 90 percent of the population at least having low magnesium levels, according to some findings. This is where a magnesium supplement such as magnesium glycinate comes in.

With 50 percent or more of people living in industrialized nations, even many who think they eat a mostly “balanced diet,” the majority of folks are missing out on many of the benefits of magnesium. These include its ability to help manage pain, decrease digestive issues and support quality sleep.

Given how common magnesium deficiency can be, many practitioners now recommend magnesium supplements to their patients, which fortunately are easy to find, inexpensive and available in a number of forms, including powders, salts, topical oils and capsules.

One type of magnesium supplement that is often recommended by doctors due to its high absorption rate is magnesium glycinate — a form that has added benefits due to containing the amino acid glycine, which is known for having calming qualities.

What Is Magnesium Glycinate?

The National Institutes of Health’s definition of magnesium is “an abundant mineral in the body that is is naturally present in many foods, added to other food products and available as a dietary supplement, and present in some medicines (such as antacids and laxatives).”

Magnesium is both an essential mineral and electrolyte. It’s involved in the regulation of cellular stress and activity, which means people experiencing lots of stress may benefit from getting more.

Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain. It consists of the mineral magnesium bound to the amino acid glycine.

It’s considered to be one of the most effective types of magnesium supplements due to its bioavailability — plus it’s also fast-acting, generally well-tolerated and unlikely to cause loose stools (diarrhea).

The absorption rate and bioavailability of magnesium supplements differ depending on the kind. Usually types that are chelated and those that dissolve in liquid are better absorbed in the gut than less soluble forms.

Magnesium glycinate is a chelated form. This means it tends to be better utilized by the body than other forms that are excreted more easily.

Benefits and Uses

Magnesium is an essential mineral that’s very important for many aspects of health, since it’s involved in hundreds of bodily functions, including:

• Blood pressure regulation
• Protein synthesis
• Energy production
• Blood sugar control
• Digestive processes, like moving stools through the intestine
• Regulation of heartbeat rhythms
• Neurotransmitter functions, including those involved in sleep and mood stabilization
• Balance of nitric oxide in the body
• Growth and development in babies and children
• Functions of nerves, muscles and tissue
• Production of stomach acid

Here are some of the specific magnesium glycinate benefits:

1. Helps reverse magnesium deficiency

Considering that magnesium glycinate is one of the most bioavailable forms of magnesium, it’s a smart way to reverse a deficiency in this mineral. Treating magnesium deficiency is critical because this mineral is connected to other essential nutrients within the body, including calcium, vitamin K and vitamin D.

Experts believe that one of the reasons magnesium supplements are so beneficial is because they help counterbalance high levels of calcium that can accumulate in the body when people take calcium supplements regularly.

Similarly, taking vitamin D in high levels or being deficient in vitamin K2 can lower magnesium stores in the body and contribute to a deficiency.

Being deficient in a combination of magnesium, calcium, vitamin K and vitamin D increases your risk for health problems like bone loss, heart problems, lowered immune function and more.

Emerging research also shows that being low in magnesium may contribute to neurological problems, such as migraines, chronic pain, epilepsy, and possibly Alzheimer’s, Parkinson’s and stroke.

2. Can improve sleep quality

Magnesium seems to play a key role in the regulation of sleep.

How can magnesium glycinate help you sleep? Studies have found that magnesium supplements can help promote muscle relaxation, decrease leg cramps and muscle spasms, reduce tension and anxiety, and fight pain — all of which can keep you up at night.

Because it may help improve the quality and amount of sleep you get, magnesium glycinate may also help decrease daytime fatigue and enhance focus, learning and even information retention/memory.

A 2012 double-blind, randomized, clinical trial that was conducted in 46 elderly adults struggling with insomnia found that dietary magnesium supplementation brought about statistically significant increases in sleep time, sleep efficiency, and concentrations of renin and melatonin (which help with inducing sleep).

Supplementing with magnesium (500 milligrams daily) also resulted in significant decreases in insomnia symptom scores, sleep onset latency and serum cortisol concentrations (a marker of how stressed someone feels).

3. May help reduce anxiety and depression

Why do people turn to magnesium glycinate for anxiety? Both magnesium and glycine have calming qualities, which means that together their effects may be even more powerful.

This is one reason why magnesium glycinate is recommended for people who feel tense or have trouble sleeping.

There’s evidence that supplementing with magnesium can help decrease many symptoms tied to stress and anxiety, such as worsened pain, restlessness, depression, cravings and more.

According to an article published by Psychology Today: “Increased stress increases magnesium loss, and the environment may not readily replace it. Since magnesium is such an important mineral to the brain as a part of almost every part of the stress response, recovery, and repair, it seems self-evident to study magnesium as how it relates to brain function and common stress-related ailments such as clinical depression.”

4. May help treat headaches/migraines

Deficiency in magnesium is suspected to play a role in the pathogenesis of migraine headaches for several reasons. Deficiency can increase muscle tension, enhance the perception of anxiety or depression, alter neurotransmitter release, interfere with blood pressure, and alter aggregation of blood platelets.

Magnesium supplements have been shown to be helpful for both acute and preventive headache treatment. They are also “simple, inexpensive, safe and a well-tolerated option,” according to some experts.

How much magnesium glycinate should you take for migraines and headaches? A general recommendation is to take about 400 to 500 milligrams a day. (Less may also be helpful, so start low and increase as needed.)

Magnesium oxide is also a good option for preventing and treating migraines.

5. Beneficial for blood pressure (hypertension)

Magnesium works with calcium to support proper blood pressure levels and prevent hypertension. Magnesium deficiency can increase your risk for cardiovascular diseases, such as hypertension, cardiomyopathy, cardiac arrhythmia, atherosclerosis, dyslipidemia and diabetes.

Magnesium also has an anti-inflammatory role and can help keep arteries clear. Additionally, use of magnesium glycinate may help normalize irregular heartbeats (or “heart flutters”) that cause chest pains and feelings of anxiety.

6. Can help decrease PMS symptoms

If you struggle with PMS symptoms like anxiety, fatigue, cramps and headaches, then consider trying magnesium glycinate. It has been shown in some studies to help decrease release of prostaglandins, which can trigger inflammation, cramps and pain.

One double-blinded, placebo-controlled, clinical trial found that a combination of vitamin B6 and magnesium taken over the course of two menstrual cycles had the greatest effect on reducing the severity of PMS symptoms. The women who experienced the most improvements took 250 milligrams of magnesium plus 40 milligrams of vitamin B6 daily from the first day of their menstrual cycles to the start of the next cycle.

Researchers believe that magnesium deficiency may be one underlying cause as well as an aggravation factor of PMS symptoms. Magnesium seems to offer relief for women with PMS due to its relaxing effects and ability to control neuromuscular stimulations and inflammation.

Other benefits of magnesium glycinate may include:

• Reduced leg cramps during pregnancy
• Less muscle spasms and cramps among athletes
• Improved athletic performance and recovery from workouts
• Improved quality of life, flexibility and functionality among people with chronic pain
• Help controlling blood sugar among those with diabetes/insulin resistance
• Improved bone health among those susceptible to bone fractures

Sources

Magnesium glycinate comes in several forms, including liquid and capsule form. Capsules are the most common type of magnesium glycinate supplement.

Magnesium glycinate is typically available in capsules containing 120 milligrams or 125 milligrams, which means most people need to take several doses per day to meet their needs (usually between 250 and 420 milligrams for adults).

Magnesium glycinate vs. citrate

Magnesium citrate is a popular, widely available and inexpensive form of magnesium that’s combined with citric acid. This form is more likely to have a laxative effect when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation.

It’s highly recommended for people looking for help with digestive issues like constipation and acid indigestion, but taking too much can cause loose stools.

While magnesium supplements can be helpful, it’s ideal to also consume plenty of magnesium from natural, whole food sources, especially nutrient-dense foods, such as dark leafy green vegetables, legumes, avocado, nuts, bananas and sweet potatoes. Ideally you want to eat magnesium-rich foods that have been grown in organic soil, which may result in higher levels of this mineral.

Can you take magnesium citrate and glycinate together?

Yes, just be sure not to take a high dose of both types, which may cause some side effects.

Different forms of magnesium supplements are better suited to treat different symptoms, based on how they are absorbed and distributed throughout the body. For example, if you suffer from both headaches and constipation, taking magnesium citrate and glycinate together may be beneficial.

Other types of magnesium supplements include magnesium chloride, magnesium malate, magnesium sulfate and magnesium stearate.

How to Use (Dosage)

Magnesium glycinate dosage recommendations depend on factors including your age, weight, health status, medical history, and whether or not you’re deficient in magnesium.

Below are the current recommended daily allowances for magnesium:

• Infants–6 months: 30 milligrams
• 7–12 months: 75 milligrams
• 1–3 years: 80 milligrams
• 4–8 years: 130 milligrams
• 9–13 years: 240 milligrams
• 14–18 years: 410 milligrams for men; 360 milligrams for women
• 19–30 years: 400 milligrams for men; 310 milligrams for women
• Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
• Pregnant women: 350–360 milligrams
• Women who are breastfeeding: 310–320 milligrams

Most studies have used magnesium glycinate doses in the range of 250 to 350 milligrams per day, which has been shown to be effective for reducing symptoms like cramps, headaches and restlessness.

Higher doses around 400 to 500 milligrams daily are also used to manage anxiety and trouble sleeping, while very high doses around 1,000 milligrams per day are sometimes administered by doctors under supervision.

Most authorities state that doses less than 350 milligrams daily are safest for most adults. In other words, the “daily upper intake level” for magnesium is about 350 to 400 mg/day for anyone over 8 years old.

Should I take magnesium in the morning or at night?

The best time of day to take magnesium for most people is right before bed. It’s also a good idea to split doses, taking some in the morning and some at night, which can help with absorption.

That said, magnesium can be taken at any time that is most convenient and easiest to stick with.

Risks and Side Effects

Is it safe to take magnesium glycinate daily? Yes, unless you’re suffering from a known health problem that can make it difficult to maintain normal magnesium levels, such as kidney disease/failure.

To prevent potential side effects, stick to the proper dose of magnesium, and aim to have no more than 300–400 milligrams at one dose. Otherwise, a daily magnesium supplement should be safe as long as you don’t notice any symptoms like diarrhea.

Magnesium supplements pose little risk for side effects or toxicity, but experiencing magnesium glycinate side effects is still possible. Potential magnesium glycinate side effects may include diarrhea, cramping and digestive upset.

Rarely, when very high doses of magnesium are taken, complications can occur including irregular heartbeats, low blood pressure, confusion and lowed breathing.

The good news is that many people find magnesium glycinate to be one of the most easily tolerated forms of magnesium. That means it’s less likely to cause issues compared to other forms, such as magnesium oxide or magnesium citrate.

Does magnesium glycinate help you poop?

Most people don’t need to worry about magnesium glycinate causing diarrhea. Because it’s absorbed in the intestines, it’s less likely to have a laxative effect compared to other magnesium supplements, such as magnesium citrate.

If you’ve experienced loose stools from other forms of magnesium, then trying magnesium glycinate is a good option.

People with renal/kidney problems or who are taking antibiotics should be careful about taking magnesium supplements and consult with their doctors first. Having kidney disease can interfere with the body’s ability to regulate magnesium levels — therefore supplementing can potentially be dangerous.

Final Thoughts

• Magnesium glycinate is a highly absorbable form of magnesium supplementation that is made with magnesium combined with the amino acid glycine. This form is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.
• Magnesium deficiency is one of the most common nutrient deficiencies in the world, which is why magnesium supplements can help some people. Benefits of taking magnesium glycinate include helping manage headaches, anxiety, insomnia, cramps and spasms, high blood pressure, and bone loss.
• There are few risks associated with magnesium glycinate supplementation, but if you experience symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium.
• Magnesium glycinate is usually taken in doses between 250 to 350 milligrams per day, but you may need more or less depending on your symptoms and health status.

The post Magnesium Glycinate Benefits Sleep, Anxiety, PMS & More appeared first on Dr. Axe.

Have you ever wondered what makes a “superfood” super or what top superfoods like red wine, green tea, kale and blueberries all have in common? The answer is quercetin, a natural compound tied to what all of us seek: better longevity, heart health, endurance, immunity and more.

Quercetin is considered to be the most widely distributed and extensively studied flavonoid, according to a 2018 review. In fact, it’s been shown in dozens of studies to have anti-carcinogenic, anti-inflammatory and antiviral activities.

When combined with the health benefits of bromelain, an anti-inflammatory enzyme, its benefits expand even further.

All this explains why many experts recommend consuming food sources that contain quercetin regularly.

What are those foods, and how much should you consume? Let’s explore.

What Is Quercetin?

Quercetin is a type of flavonoid antioxidant that’s found in plant foods, including leafy greens, tomatoes, berries and broccoli. It’s technically considered a “plant pigment,” which is exactly why it’s found in deeply colored, nutrient-packed fruits and vegetables.

Considered one of the most abundant antioxidants in the human diet, quercetin plays an important part in fighting free radical damage, the effects of aging and inflammation, according to many studies.

While you can get plenty of it from eating a healthy diet, some people also take this compound in concentrated supplement form for even stronger anti-inflammatory effects.

What is quercetin used for?

According to the Department of Pathology and Diagnostics at the University of Verona in Italy, quercetin glycosides and other flavonoids, (like kaempferol and myricetin) are “anti-viral, anti-microbial, anti-inflammatory and anti-allergic agents.”

They have potential to be expressed positively in different cell types in both animals and humans.

Flavonoid polyphenols are most beneficial for down-regulating or suppressing inflammatory pathways and functions.

Quercetin is considered the most diffused and known nature-derived flavonol there is, showing strong effects on immunity and inflammation caused by leukocytes and other intracellular signals.

Research shows that anti-inflammatory foods containing quercetin can help manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue, and symptoms related to autoimmune disorders like arthritis.

How exactly do flavonoids benefit us? It all comes down to the abilities of high-antioxidant foods to “scavenge free radicals.”

As a major bioflavonoid in our diets, quercetin (a type of “polyphenolic antioxidant”) helps slow the aging progress because it lessens the effects of oxidative stress on the body. Oxidative stress takes place in all of us but is increased by things like a poor diet, high levels of stress, a lack of sleep and exposure to chemical toxins.

Quercetin plays a role in regulating the immune system’s response to outside stressors through cell signaling pathways called kinases and phosphatases, two types of enzyme and membrane proteins needed for proper cellular function.

Benefits

1. Lowers inflammation

Flavonoids (aka bioflavonoids), including quercetin, are important anti-inflammatories because they act as antioxidants, which mean they literally fight the natural process of “oxidation” that takes place over time as we age.

Quercetin can help stop damaging particles in the body known as free radicals, which negatively impact how cells work — including damaging cell membranes, changing the way DNA works, increasing cell mutations and causing healthy cells to die.

It can also reduce expression of inflammatory genes, such as interleukin.

Research now shows us that inflammation is the root of most diseases, including heart disease, cancer, cognitive decline, some mental disorders and autoimmune disorders.

At this time, practitioners and patients report using quercetin to effectively fight conditions related to inflammation, including:

• “hardening of the arteries” (atherosclerosis)
• high cholesterol
• heart disease and circulation problems
• insulin resistance and diabetes
• eye-related disorders, including cataracts
• allergies, asthma and hay fever
• stomach ulcers
• cognitive impairment
• gout
• viral infections
• inflammation of the prostate, bladder and ovaries
• chronic fatigue syndrome
• cancer
• chronic infections of the prostate
• skin disorders, including dermatitis and hives

2. Fights allergies

Is quercetin an antihistamine? Some consider it to be a natural antihistamine and an anti-inflammatory, possibly making it effective for lowering the effects of seasonal and food allergies, plus asthma and skin reactions.

However, most research to date has been conducted on animals and not humans.

Histamines are chemicals that are released when the immune system detects an allergy or sensitivity, and they are what account for uncomfortable symptoms we face whenever the body has an allergic reaction.

Quercetin can help stabilize the release of histamines from certain immune cells, which results in decreased symptoms like coughs, watery eyes, runny noses, hives, swollen lips or tongue, and indigestion.

It’s long been used in ancient Chinese herbal formulas created to block allergies to certain foods (such as peanuts). Studies conducted on mice suggest that it may be equivalent at fighting allergies as some prescription medications, all with little to no side effects.

3. Supports heart health

Because of its ability to lower inflammation and oxidative stress, quercetin seems to be beneficial for people with heart and blood vessel-related disorders, according to a number of studies.

For example, eating lots of deeply colored fruits and veggies that contain flavonoids is linked to a lower risk of cardiovascular disease, and even death, in older adults, along with reduced risk for vascular diseases.

It’s also been connected to reduced risk for type 2 diabetes and obesity, which have many of the same risk factors as heart disease.

Studies done in animal and some human populations show that various types of flavonoids (quercetin, resveratrol and catechins, for example) can help reduce the risk of atherosclerosis, which is a dangerous condition caused by plaque building up within the arteries.

Cut-off blood flow in the arteries is one of the primary risk factors for experiencing a heart attack or stroke, which is why cardiac arrest is less likely among people who eat a nutrient-packed diet.

Antioxidants also seem to protect the body from experiencing increases in LDL “bad” cholesterol and can help regulate blood pressure levels. Certain studies show that quercetin prevents damage to LDL cholesterol particles, and it seems that people who eat the most flavonoid-rich foods typically have healthier and lower cholesterol levels, plus fewer incidences of hypertension and high blood pressure.

In fact, if you’ve ever heard that red wine is good for your heart, that’s because it’s a natural source of quercetin. It’s one of the main active ingredients in red wine extract, which is associated with healthier heart function.

4. Helps fight pain

Taking quercetin supplements may help lower pain associated with autoimmune conditions, such as arthritis, as well as infections, including those of the prostate and respiratory tract.

That’s because studies suggest quercetin reduces inflammatory pain. For example, there’s some evidence from several small studies that people experiencing bladder pains from infections (causing an urgent need to urinate, swelling and burning) have fewer symptoms when taking quercetin supplements.

Flavonoids are also linked to reduced symptoms of prostatitis (inflammation of the prostate) and rheumatoid arthritis (RA).

There’s evidence that when patients with RA switch from eating a “typical Western diet” to one higher in antioxidant-rich foods (like uncooked berries, fruits, vegetables, nuts, roots, seeds and sprouts), they experience less pain and reoccurring symptoms.

5. Might help improve energy and endurance

Quercetin is added to some athletic supplements because it’s believed to help increase athletic performance and endurance, likely because of its positive effects on blood flow.

Researchers from the School of Applied Physiology at the Georgia Institute of Technology found that, on average, “quercetin provides a statistically significant benefit in human endurance exercise capacity (VO2 max) and endurance exercise performance).”

While improvements were at times small, it makes sense that antioxidants could boost physical performance since they help increase the health of blood vessels, which carry oxygen and nutrients to muscle and joint tissue.

Other studies also show that it helps increase immune function and prevents susceptibility to illnesses that can occur when someone trains intensely and experiences exhaustion. One study found evidence that taking 500 milligrams of quercetin twice daily helped protect cyclists from developing exercise-induced respiratory infections following periods of heavy exercise.

Because it can boost your energy level, does quercetin affect sleep? For example, is there a link between quercetin and insomnia?

One study found evidence that it may alter the sleep-wake cycle partly through activation of gamma-aminobutyric acid (GABA) receptors. However, insomnia is generally not believed to be a common side effect of taking it in dietary supplement form.

6. Might help combat cancer

A Boston University School of Medicine study published in the Journal of Biological Regulators and Homeostatic Agents shows a link between a nutrient-dense diet rich in quercetin plus other antioxidants and a lowered risk of cancer.

Quercetin seems to have potential chemo-preventive activity and might have a unique antiproliferative effect on cancerous cells, making it an effective addition to any natural cancer treatment approach. Research shows that this may result from the modulation of either EGFR or estrogen-receptor pathways.

Other studies have found quercetin can help stop the processes involved in cell proliferation and mutation, the growth of tumors, and symptoms related to typical cancer treatments, such as radiation or chemotherapy.

At this time, the majority of studies done on quercetin’s effects on cellular functioning have involved animals, so more research is still needed to reveal specific effects on human cancer cells. This is especially true when taken in high doses above the amount someone would get from a healthy diet.

7. Helps protect skin health

Capable of blocking “mast cells,” which are immune cells critical in triggering allergic reactions, inflammatory disease and autoimmune disease, research shows that quercetin helps protect skin from the effects of disorders like dermatitis and photosensitivity.

Flavonoids like quercetin block the release of many pro-inflammatory cytokines, such as IL-8 and TNF, which helps stop symptoms related to skin inflammation, even in people who don’t find relief from other conventional treatments or prescriptions.

Studies have found that this compound has antioxidant and anti-inflammatory effects that help fight allergic and inflammatory diseases, as well as some prescriptions, when taken in oral supplement form. For example, some people take quercetin for eczema since it can inhibit the secretion of histamine and pro-inflammatory markers.

8. Protects liver health

Research has shown that this antioxidant has protective effects when administered to rats with ethanol-induced acute liver injury. Researchers concluded that “quercetin, by multiple mechanisms interplay, demonstrates hepatoprotective effect on liver-injury induced by alcohol, by increasing ethanol metabolizing enzyme activities, increasing antioxidant system activities against oxidative stress, lowering the expressions of pro-inflammation cytokines.”

A 2017 study found evidence indicating that quercetin attenuates liver inflammation and fibrosis in mice through inhibiting macrophages infiltration. Researchers believe it “holds promise as potential therapeutic agent for human fibrotic liver disease,” a condition triggered by liver injury and inflammation.

9. Protects against neurological disorders

There’s mounting evidence showing that quercetin offers neuroprotective benefits due to its ability to defend the brain against oxidative stress and inflammation, leading to potentially lower risk for cognitive conditions like Alzheimer’s disease and dementia.

A 2018 study concluded that “findings suggest a possible new protective role for dietary flavonoids on Alzheimer’s disease (AD).” The study found that administration of quercetin in early-middle stages of AD pathology ameliorates cognitive dysfunction and boosts protection mainly related to increased Aβ clearance and reduced astrogliosis, which is related to destruction of neurons.

Food Sources

What foods have the most quercetin?

All types of tasty red, green and purple-pigmented plants come packed with quercetin — for example, red wine, blueberries, apples, red onion and even green tea are some of the best sources.

Quercetin is actually believed to be the most abundant flavonoid in the human diet, but the amount found in plant foods can vary a lot depending on where they’re grown, how fresh they are, how they’re prepared and so on.

Some of the top sources of quercetin to add to your diet include:

• Apples
• Peppers
• Red wine
• Dark cherries and berries (blueberries, bilberries, blackberries and others)
• Tomatoes
• Cruciferous veggies, including broccoli, cabbage and sprouts
• Leafy green veggies, including spinach and kale
• Citrus fruits
• Cocoa
• Cranberries
• Whole grains, including buckwheat
• Raw asparagus
• Capers
• Raw red onion
• Olive oil
• Black, green and rooibos tea
• Beans/legumes
• Herbs, including sage, American elder, St. John’s wort and ginkgo biloba

Supplements and Dosage

Some of the most common types of dietary supplements include: quercetin 3, quercetin 3 glucoside, quercetin aglycone, isoquercetin, quercetin 7 rutinoside and quercetin 3 0 rhamnoside. Some quercetin supplements are also labeled as quercetin dihydrate, which is mostly insoluble in water and may not be absorbed as well as other kinds.

There isn’t a daily recommended amount of quercetin intake, so dosage recommendations can vary depending on your health condition.

Estimates show that most people typically get between five and 40 milligrams of it a day from eating common plant foods. However, if you stick with a nutrient-dense diet overall, you’re likely to take in much more — as much as 500 milligrams daily according to some reports.

• Optimal doses of quercetin have not been established for any specific conditions by the FDA or any other governing health authority at this time, so it’s up to you and your doctor to decide what amount works best for you.
• For people who turn to quercetin supplements, common oral dosages are 500 milligrams taken twice daily, but it’s also definitely possible to experience benefits when taking lower doses.

Quercetin supplements are available in all types of pills or capsules and are commonly used in formulas along with other anti-inflammatory ingredients. For example, quercetin with bromelain (an anti-inflammatory enzyme found in pineapples) may be taken to help manage allergies.

This may be labeled as a “quercetin complex” formula, which is a synergistic formula that is intended to offer additional antioxidant and/or anti-aging support.

When buying capsules or supplements, make sure to purchase from a reputable brand and read ingredients carefully, since the amount of active ingredient can vary widely depending on the manufacturer (which is one reason it’s hard to recommend a specific dose).

Risks, Side Effects and Interactions

What are side effects of quercetin? Because it’s derived naturally from foods, quercetin seems to be safe for almost everyone and poses little risks.

According to a 2018 report, most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.

Is quercetin safe to take daily?

Amounts up to 500 milligrams taken twice daily for 12 weeks appear to be safe. If you plan to take this supplement for longer, it’s a good idea to speak with your health care professional first.

However, of course, in very high doses there are some risks. Side effects can include headaches and tingling of the arms and legs.

Very high doses taken intravenously have also been linked to cases of kidney damage, although this seems very rare. It’s also possible that quercetin supplementation can interact with the effectiveness of antibiotics, chemotherapy and blood-thinner medications, so use caution if you currently take any of these.

For women who are pregnant or breastfeeding, it doesn’t seem to have any negative effects, although there hasn’t been much research done in this population so it’s always a good idea to talk it over with your doctor first.

Final Thoughts

• What is quercetin? It’s a type of flavonoid antioxidant that’s found in plant foods, including leafy greens, tomatoes, berries and broccoli.
• It’s technically considered a “plant pigment,” which is exactly why it’s found in deeply colored, nutrient-packed fruits and veggies.
• Along with other flavonoids, it has been shown to have antiviral, antimicrobial, anti-inflammatory and anti-allergic effects. Using quercetin for allergies is one of the most common reasons people take this compound in supplement form.
• Quercetin supplements and foods might help reduce inflammation, fight allergies, support heart health, combat pain, potentially improve endurance, fight cancer, and protect skin and liver health.
• Some of the top quercetin foods include apples, peppers, red wine, dark cherries, tomatoes, cruciferous and leafy green veggies, citrus fruits, whole grains, legumes, herbs, and more.
• Potential quercetin side effects can include headaches and tingling of the arms and legs, although these are rare.

The post Quercetin: Superfood Antioxidant that Benefits the Body in Many Ways appeared first on Dr. Axe.

Ready for yet another reason to eat your veggies? Foods like leafy greens and veggies, including broccoli and cabbage, are loaded with vitamin K, an important nutrient that’s been associated with improved insulin levels, a reduced risk of cancer and protection against heart disease. Not only that, but vitamin K foods can also promote proper blood clot formation and support bone health.

Oh yes, they also help keep vitamin K deficiency at bay.

This essential micronutrient isn’t just found in greens, though. It can also be found in certain types of fruit, meat and dairy, and it is even produced inside your own body by your good gut bacteria.

Getting a good amount of vitamin K from dietary sources is integral to health, and a deficiency can result in a long list of health problems.

Keep reading to find out what you need to know about vitamin K foods and how you can ensure that you get enough in your diet.

What Is Vitamin K?

Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood sugar control. It’s broken down into two main types: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

Vitamin K1 is the most common source that is present primarily in plant foods like leafy greens. Vitamin K2, on the other hand, is found in animal products and fermented foods.

Foods high in this vitamin include meat, dairy and natto. It is also produced by the beneficial bacteria in your gut microbiome.

On a healthy, well-balanced diet, a deficiency of vitamin K is rare. This is because it’s plentiful in healthy whole foods.

Ultra-processed foods and refined sugars, on the other hand, are foods with a minimal amounts of vitamin K. If these nutrient-poor foods make up a large part of your diet, it could mean you may not get enough dietary sources of this key vitamin.

Vitamin K deficiency is very serious and can result in easy bruising, bleeding, tooth decay and issues with bone health. For this reason, it’s crucial to ensure you’re including a serving or two of vitamin K-rich foods with each meal.

Types

Many people don’t realize that there is more than one type of vitamin K. There are actually two main forms of vitamin K that we acquire from our diets, as previously mentioned: vitamin K1 and vitamin K2.

Vitamin K1 is also called phytonadione, while vitamin K2 is referred to as menaquinone. Vitamin K3 is also available, which is a synthetic form known as menadione.

Here’s a breakdown of the different types of vitamin K and how to get them from vitamin K foods or dietary supplements:

• Vitamin K1 is mostly found in vegetables, while vitamin K2 is found in fermented dairy products and is also produced by the bacteria in our guts.
• While vitamin K1 is found in plant foods that are very healthy for many reasons — such as leafy greens like spinach, kale, broccoli and cabbage — it’s vitamin K2 that seems to be most beneficial for protecting the heart.
• In fact, vitamin K2 seems to be more effective than vitamin K1 at preventing and reversing arterial calcifications that lead to heart-related problems.
• The best way to get the daily requirement of both types is by eating a variety of whole vitamin K foods, including green plant foods and raw, fermented dairy products (like yogurt or raw cheese), fish and eggs that provide vitamin K2.
• Additionally, there is a synthetic version known as vitamin K3. However, it’s best to eat plenty of whole foods that are high in vitamin K and other important nutrients instead of relying on dietary supplements.

Top Vitamin K Foods

Looking for a list of food options that contain vitamin K? This essential vitamin is found primarily in green vegetables, fruits, probiotic foods and animal products, which makes it easy to meet your needs through a healthy and well-balanced diet.

Here are some of the top vitamin K foods:

1. Kale — ½ cup cooked: 531 micrograms (over 100 percent DV)
2. Spinach — ½ cup cooked: 445 micrograms (over 100 percent DV)
3. Collard greens — 1/2 cup cooked: 386 micrograms (over 100 percent DV)
4. Beet greens — 1/2 cup cooked: 348 micrograms (over 100 percent DV)
5. Turnip greens — ½ cup cooked: 265 micrograms (over 100 percent DV)
6. Dandelion greens — ½ cup raw: 214 micrograms (over 100 percent DV)
7. Mustard greens — ½ cup cooked: 210 micrograms (over 100 percent DV)
8. Swiss chard — ½ cup raw: 150 micrograms (over 100 percent DV)
9. Brussels sprouts — ½ cup cooked: 109 micrograms (91 percent DV)
10. Spring onions (scallions) — ½ cup raw: 103 micrograms (86 percent DV)
11. Cabbage — ½ cup cooked: 81.5 micrograms (68 percent DV)
12. Beef liver — 1 slice — 72 micrograms (60 percent DV)
13. Kiwi — 1 cup — 71 micrograms (59 percent DV)
14. Celery juice: 69.1 micrograms (57% DV)
15. Chicken breast — 3 ounces cooked — 51 micrograms (43 percent DV)
16. Broccoli — ½ cup raw: 46 micrograms (38 percent DV)
17. Avocado — 1 cup — 31.5 micrograms (26 percent DV)
18. Green beans — 1/2 cup cooked: 30 micrograms (25 percent DV)
19. Blackberries — 1 cup — 29 micrograms (24 percent DV)
20. Blueberries — 1 cup — 29 micrograms (24 percent DV)
21. Natto — 3.5 ounces — 23 micrograms (19 percent DV)
22. Green peas — 1/2 cup cooked: 21 micrograms (17 percent DV)
23. Prunes — 1 ounce — 17 micrograms (14 percent DV)
24. Soft cheese — 1 ounce — 17 micrograms (14 percent DV)
25. Parsley — 1 fresh sprig: 16 micrograms (13 percent DV)

Other vitamin K foods include:

• pork chops (though pork can be problematic)
• goose liver paste
• soybean oil
• hard cheeses
• bacon
• ground beef
• pork liver
• duck breast
• beef kidneys
• chicken liver
• whole milk
• butter
• pomegranate
• figs
• tomatoes
• grapes
• red currants
• soybeans
• sprouted mung beans
• cashews
• red kidney beans
• hazelnuts
• pine nuts
• pecans
• walnuts
• and more

Benefits

1. Fight cancer

Some evidence has found that vitamin K1 and vitamin K2 could help kill off cancer cells and may even reduce the risk of cancer.

One study from the Department of Medicine, Division of General Internal Medicine at the University of Toronto evaluated 440 postmenopausal women with weakened bones who were supplemented with vitamin K1 for two years. Interestingly enough, taking vitamin K1 was associated with a 75 percent reduction in cancer incidence.

Another study published in the American Journal of Clinical Nutrition comprising 24,340 participants showed that a higher intake of vitamin K2 was associated with a reduced risk of cancer.

Furthermore, many foods high in vitamin K also make the list of top antioxidant foods as well. Vitamin K foods like leafy greens are jam-packed with cancer-fighting antioxidants, which help prevent damage from free radicals and decrease the risk of cancer — making these ingredients some of the best cancer-fighting foods.

2. Build strong bones

Getting enough vitamin K1 foods in your diet is key to maintaining bone health. The nutrient is involved in bone metabolism and increases the amount of a specific protein that is required to maintain the calcium in your bones.

Several studies have found that increasing your intake of this important fat-soluble vitamin can help reduce the risk of bone fractures. A 2020 study found that there’s a synergistic effect of vitamin K combined with vitamin D, with beneficial effects for joint and bone health.

A study published in the journal PLoS Medicine concluded that taking 5 milligrams of a vitamin K1 dietary supplement for two to four years was able to protect postmenopausal women against fractures.

Another study out of the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University in Boston demonstrated that a low intake of vitamin K foods was associated with reduced bone mineral density in women.

For this reason, many women at risk for osteoporosis often use supplementation to ensure that they are meeting their needs. Other natural treatments for osteoporosis include weight training a few times per week, getting daily sun exposure and eating plenty of foods rich in omega-3 fatty acids.

3. Ensure healthy blood clotting

Perhaps the most well-known vitamin K function is its role in promoting the formation of blood clots.

Blood clotting is an important process that helps stop excess bleeding as a result of injury. In fact, one of the first warning signs of a vitamin K deficiency is bleeding from the gums or nose along with easy bruising.

Because of this, those on blood thinners like warfarin (Coumadin) are recommended to moderate their intake of this key vitamin.

Warfarin (Coumadin) works against vitamin K to help slow coagulation in the blood. Dramatic increases or decreases in your daily intake can interfere with and lower the effects of these medications.

4. Promote heart health

Besides ensuring healthy blood clotting, eating plenty of foods high in vitamin K may improve your heart function in other ways as well.

In a 2009 study published in the American Journal of Clinical Nutrition with 388 participants, vitamin K1 was found to slow the progression of coronary artery calcification in older adults.

Other studies have also confirmed the beneficial effects of vitamin K1 on vascular calcification, a condition in which calcium deposits build up in the arteries and cause blood vessels to lose elasticity.

Coronary calcification is believed to be a strong predictor of coronary heart disease. Increasing your intake of vitamin K foods can help prevent its progression to keep your heart healthy and strong.

5. Improve insulin sensitivity

Insulin is the hormone responsible for transporting sugar from the bloodstream to the tissues, where it can be used as energy.

When you have a diet high in sugar and carbohydrate foods, your body tries to produce more and more insulin to keep up. Unfortunately, sustaining high levels of insulin can lead to a condition called insulin resistance, which decreases its effectiveness and results in high blood sugar.

Upping your intake of vitamin K dietary sources may help with insulin sensitivity to maintain normal blood sugar levels. A study published in the journal Diabetes Care found that 36 months of supplementation helped reduce the progression of insulin resistance in older men.

In addition to including plenty of vitamin K foods in your diet, increasing your physical activity, keeping your carbohydrate food intake under control, and eating plenty of protein- and fiber-rich foods can also help stabilize blood sugar levels and prevent insulin resistance.

6. Boost brain function

Vitamin K plays an important role in the nervous system and is also believed to support healthy brain function. It is involved in the metabolism of sphingolipids, a class of compounds found in brain cell membranes that control motor and cognitive behavior.

It also has anti-inflammatory properties and helps protect the brain against oxidative stress caused by free radical damage. Research suggests that oxidative stress can damage your cells and may even lead to the development of conditions like Alzheimer’s disease and Parkinson’s disease.

Recipes

Ready to start incorporating more vitamin K-rich foods into your diet? Head over to the kitchen and give these delicious recipes a try:

• Kale Chips
• Crockpot Beef and Broccoli
• Cucumber Salad
• Roasted Brussels Sprouts with Apples & Pecans
• Stuffed Cabbage Rolls with Lamb

You can also try a recipe with any number of other vitamin K food sources, such as turnip greens, mustard greens, collards and spinach.

Enjoy a leafy green salad, greens cooked with other veggies, a raw spinach salad, kale cooked as a side dish or any other types of dishes that help you reach your daily needs.

Supplements and Dosage

Although this important nutrient is abundant throughout the food supply, it can be found in supplement form as well.

Vitamin K tablets are available and often combined with other vitamins and nutrients, such as calcium, magnesium or vitamin D. Vitamin K is usually present in most multivitamins as well.

Vitamin K supplements commonly use synthetic forms of vitamin K1 or vitamin K2. Studies show that these are well-absorbed in the body, but MK-7, the synthetic form of vitamin K2, has a longer half-life and remains active in the body for longer.

If you do decide to take a vitamin K supplement, the amount you need may vary based on your age and gender. Here are the current established adequate intakes for vitamin K according to the National Institutes of Health:

Infants

• 0–6 months: 2 micrograms/day
• 7–12 months: 2.5 micrograms/day

Children

• 1–3 years: 30 micrograms/day
• 4–8 years: 55 micrograms/day
• 9–13 years: 60 micrograms/day

Adolescents and Adults

• 14–18 years: 75 micrograms/day
• 19+ years: 120 micrograms/day for males, 90 micrograms/day for females

Risks and Side Effects

Although vitamin K supplements are considered safe for most people, those who are pregnant and breastfeeding should avoid vitamin K dietary supplements that provide an amount higher than the recommended daily allowance.

Additionally, if you have a history of stroke, cardiac arrest or issues with blood clot formation, contact your doctor before taking supplements.

If you are on blood thinners, you should not take a vitamin K dietary supplement and need to moderate your vitamin K intake. Warfarin and vitamin K can interact, causing a decrease in the effectiveness of your medications.

Contact your doctor or dietitian if you have any concerns or need to discuss any foods with vitamin K to avoid while on warfarin.

Adverse symptoms of supplementation are uncommon but can include a decrease in appetite, paleness, muscle stiffness or difficulty breathing. Discontinue use and talk to your doctor immediately if you experience any of these negative symptoms.

Finally, keep in mind that too much vitamin K can also be harmful. For best results, stick to dietary food sources of vitamin K, and use dietary supplementation only as directed to avoid adverse effects on health.

Final Thoughts

• What is vitamin K exactly, and what does vitamin K do? It is an important fat-soluble nutrient that plays a central role in many aspects of health.
• There are two main types of this important vitamin: Vitamin K1 is commonly found in plant foods as well as leafy greens, while vitamin K2 is in animal products and probiotic foods like meat, dairy foods and natto.
• Including a serving of vitamin K foods with each meal can help you easily meet your needs. Dietary supplements are also available to boost intake if needed as well.
• The dosage recommendations and daily amounts of vitamin K that are needed can vary based on age and gender.
• There are a number of potential vitamin K benefits. In fact, this essential micronutrient has been shown to improve bone strength, protect against heart disease, enhance blood sugar control, fight cancer, boost brain function and ensure healthy blood clot formation.

The post Top 25+ Vitamin K Foods & Their Many Health Benefits appeared first on Dr. Axe.

Calcium is the most abundant mineral in the body, and almost 99 percent of the body’s calcium is stored in the structure of the bones and teeth. The truth is, though, many of us aren’t eating enough calcium-rich foods. (And hint: It’s not always about dairy.)

How do you benefit from eating high-calcium foods? Foods that provide calcium support functions including bone building, nerve conduction, heartbeat regulation, muscle contractions and weight maintenance — not to mention prevent calcium deficiency.

In order for your body to properly absorb and use calcium, you also need other essential nutrients, including magnesium, vitamin D and vitamin K. This is exactly why it’s best to get the calcium you need from real food sources, or complex food-based supplements in some cases or calcium-fortified sources, rather than taking isolated calcium supplements that aren’t always absorbed well.

As you get older, or if you’re pregnant/nursing or dealing with a condition that depletes calcium, you’ll benefit from getting extra calcium in your diet.

Most people immediately think of dairy products when they hear calcium, especially milk. While milk and other dairy products are certainly good sources of calcium, they aren’t the only options.

It might surprise you that many different types of nondairy plant and animal-derived foods — including vegetables, fish, nuts and beans — also provide calcium.

Let’s dive in to the best foods high in calcium, how they work to support overall health and some ways that you can use these high-calcium foods in recipes.

1. Sardines

One 3.75-ounce can (about 92 grams) of Atlantic sardines contains approximately 351 milligrams calcium, which is 35 percent of the recommended daily value (DV).

Sardines are a high-protein food, plus possess heart-healthy fats as well as important micronutrients like vitamin B12, selenium and phosphorus.

2. Kefir

One cup of store-bought whole milk kefir contains 390 milligrams calcium (30 percent DV).

Very high in probiotics, kefir can contain more than 50 species of probiotic bacteria and yeasts.

3. Milk

One cup of cow’s whole milk contains just over 300 milligrams of calcium (30 percent DV), and it’s up to 325 milligrams for nonfat milk.

Milk is a quality source of vitamins A and D. Cows grazing on grass produce a higher level of heart-healthy, fat-soluble vitamins than milk that comes from factory-farm cows.

4. Leafy greens

Leafy green vegetables are loaded with nutrients and very good for you. Most of them are high in calcium, especially collard greens, spinach and kale.

For instance, one cup (about 190 grams) of chopped collard greens nutrition contains approximately 255 milligrams calcium (27 percent DV). Mustard greens and arugula are other leafy greens that are also foods high in calcium.

5. Yogurt

There are many types of yogurt, all of which are high in calcium. According to the U.S. Department of Agriculture, 200 grams of unsweetened, whole milk Greek yogurt (about one cup) contains about 200 milligrams calcium (20 percent DV).

Unprocessed, fermented dairy products are beneficial for gut health because of the probiotics (“good bacteria”) they provide, assuming dairy proteins are not an issue for you. Plain Greek yogurt, in particular, contains more protein and less sugar than regular yogurt.

6. Tofu

A 3.5-ounce serving of tofu contains 201 milligrams of calcium (20 percent DV). When prepared with calcium sulfate, it’s even higher in calcium, of course.

Tofu is a great source of protein, along with other key micronutrients like manganese, calcium and selenium. Each serving is also low in tofu calories, with just 70 calories in 100 grams.

7. Cheese

Most cheeses contains plenty of calcium, though softer cheese like Brie do not.

One serving of feta cheese (weighing about 28 grams) contains 140 milligrams calcium (14 percent DV).

Feta cheese is easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is encouraging to those of you who may be sensitive to dairy products. Parmesan and cottage cheese are also high-calcium foods.

8. Beans (and lentils)

One cup (about 182 grams) of cooked navy beans contains approximately 126 milligrams calcium (13 percent DV).

Like other beans and lentils, navy beans are rich in antioxidants and micronutrients. They are also a great source of plant-based protein and fiber.

Winged and white beans are also rich in this micronutrient.

9. Whey protein

According to the U.S. Department of Agriculture, one regular scoop (28 grams) of whey protein powder contains roughly 95 milligrams calcium (9 percent DV).

The constituents of whey protein provide high levels of essential amino acids, including branched-chain amino acids. The bioactivity of these proteins gives whey protein its many beneficial properties.

10. Seeds

Just one tablespoon (about nine grams) of dried, whole sesame seeds contains approximately 88 milligrams calcium (9 percent DV).

Like other seeds, sesame seeds include high amounts of protein, copper, manganese and calcium. Poppy seeds, sunflower seeds and chia seeds are also rich in this mineral.

11. Amaranth

One cup (approximately 246 grams) of cooked amaranth grain contains about 116 milligrams calcium (12 percent DV).

Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. It also helps keep your digestive system regulated.

12. Edamame

One cup of prepared edamame beans contains 155 milligrams calcium (8 percent DV).

Edamame is relatively low in carbs and calories, but rich in protein, fiber and an array of important micronutrients.

13. Almonds

One ounce (approximately 28 grams) of almonds nutrition provides about 74 milligrams calcium (7 percent DV).

In the medical world, almonds nutrition is respected due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants.

14. Okra

A half cup (about 80 grams) of cooked okra nutrition contains approximately 62 milligrams calcium (6 percent DV).

Okra is a high-fiber food, and half of its nutrition is soluble fiber in the form of gums and pectins. Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present.

15. Figs

Figs can be consumed either raw or dried, which affects the nutritional value. Thus, 100 grams of raw figs nutrition contains about 35 milligrams calcium (4 percent DV).

When dried, the nutritional value of figs increases to 162 milligrams calcium (16 percent DV).

Other calcium-rich foods include:

• sardines
• canned salmon
• rhubarb
• certain fortified foods, such as cereal and cornmeal
• fortified drinks, such as soy milk, nut milks and seed milks
• oranges and orange juice
• broccoli rabe
• broccoli
• sweet potatoes
• butternut squash

Final Thoughts

• Calcium is the most abundant mineral in the body, mostly stored in the bones and teeth. Calcium’s functions include building bones, helping with nerve signaling and balancing other minerals.
• In general, calcium is found in the highest amounts in raw dairy products and green vegetables. Some of the top foods high in calcium include raw milk, yogurt, kefir, fermented cheeses, kale, beans and almonds.
• Benefits of eating calcium-rich foods include protection against osteoporosis, bone loss, tooth decay, heart disease, diabetes and weight gain.
• It’s best to get calcium from calcium-rich foods rather than supplements. Supplements may be beneficial in some cases, but overall they have not been shown to offer as much protection as a balanced, healthy diet.

The post Top 15 Calcium-Rich Foods & Benefits appeared first on Dr. Axe.

You likely are plenty familiar with vitamins C, D and A, but B vitamins like biotin often fly under the radar. That’s a shame, considering biotin benefits the body in many ways.

Biotin acts as a coenzyme in the body that’s needed for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that are sources of fats, proteins and carbohydrates, biotin — also called vitamin B7 — must be present in order to convert and use these macronutrients.

Our bodies then have the energy they need to carry out physical activities, plus the energy for proper psychological functioning and growth.

Biotin benefits include helping to give us a young, attractive appearance since this vitamin plays a major part in maintaining the health of our hair, nails and skin.

In fact, it sometimes gets the nickname the “H” vitamin. This stems from the German words Haar and Haut, which mean “hair and skin.”

Is biotin for hair growth a real possibility? Let’s examine that and more of the biotin benefits according to scientific research.

What Is Biotin?

Biotin, or vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions.

A vitamin B7/biotin deficiency is rare in nations where people generally consume enough calories and food in general. This is mainly because of three reasons:

1. The recommended daily requirements are relatively low.
2. Many biotin foods are commonly eaten.
3. Researchers believe our intestinal digestive bacteria have the ability to create some biotin on their own.

Biotin products have recently become a trend among consumers wishing to have longer, healthier hair and nails.

If you’re looking to take a biotin supplement for this purpose or for other health improvements, you have several options, such as:

• biotin pills
• biotin vitamins that include other B vitamins
• skin care serums and lotions that contain biotin
• biotin shampoos

Supplements are available over-the-counter in tablet or capsule forms, and you can also find liquid biotin online or in your local vitamin shop.

Vitamin B7 can also be found as part of B complex supplements, which include a full spectrum of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin.

Together, the B vitamin complex supports metabolism activity, brain functions, nerve signaling and many other important daily functions.

The vitamins also work with one another, so taking B vitamins together is always the best way to ensure you’ll get the most results.

Biotin for Hair Growth?

Thinning hair is one symptom that is tied to biotin deficiency but as explained above, such a deficiency is rare.

Also, vitamin B7 is commonly added to hair and skin beauty products, although it’s believed to not be absorbed very well through the skin.

Some research suggests you get the most biotin benefits when it’s ingested from either food sources (such as B vitamin foods) or supplements.

What’s the best way to obtain biotin from your diet? By eating biotin-rich foods — things like organ meats, eggs, avocado, cauliflower, berries, fish, legumes and mushrooms.

Biotin benefits do appear to help build proteins needed to maintain youthful hair and skin, including keratin.

Several studies, including one published in Dermatology Research and Practice and another in the Journal of Clinical and Aesthetic Dermatology, have found evidence that taking supplements daily that include biotin for about three to six months can help promote hair growth and reduce hair loss/shedding.

One of these studies found that, compared to control-treated subjects, those taking the biotin-containing supplements perceived improvements in overall hair volume, scalp coverage and thickness of hair body after 90 days, and hair shine, skin moisture retention and skin smoothness after 180 days.

A 2017 review focused on the effectiveness of biotin for hair growth states, “We found 18 reported cases of biotin use for hair and nail changes. In all cases, patients receiving biotin supplementation had an underlying pathology for poor hair or nail growth. All cases showed evidence of clinical improvement after receiving biotin.”

That being said, according to the conclusion of the review, biotin supplementation may only really be effective if someone is deficient (which, again, is rare).

Biotin Benefits

1. Supports healthy metabolism

Biotin regulates gene expressions that are critical for carrying out functions of the metabolism. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into useable energy that supports a healthy metabolism.

It does this in several ways:

• It converts glucose from carbohydrates and sugar sources into useable “fuel” that is the body’s preferred source of energy.
• It helps the body use amino acids from proteins to carry out multiple body functions.
• It activates fatty acids from fat-containing foods like oils or animal fats.

Without enough vitamin B7 present in the body, symptoms of a sluggish metabolism may appear, like low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, changes in appetite, poor moods and more.

Only once the body can use macronutrients from food for energy will normal, healthy metabolic activity take place.

Vitamin B7 also improves the metabolism and utilization of glucose, offering some protection against insulin resistance/type 2 diabetes.

2. May improve glucose intolerance and help balance blood sugar

Vitamin B7, especially when combined with chromium, has been shown to help lower blood sugar in people with diabetes. This is especially true for those who have blood glucose (sugar) levels that are not controlled well by prescription medicines.

Biotin benefits blood glucose levels because it facilitates the activity of insulin, which is the crucial hormone needed to bring blood sugar back to a balanced state.

Better insulin response helps reduce the risk of widely fluctuating blood sugar levels, which can lead to prediabetes symptoms, type 2 diabetes, weight gain and forms of metabolic syndrome.

Biotin decreases the expression of enzymes that stimulate glucose production by the liver — therefore less sugar is released into the bloodstream.

For this reason, vitamin B7 deficiency has been linked to impaired glucose tolerance and decreased utilization of glucose, which are risk factors for diabetes.

Vitamin B7 may also help reduce symptoms of existing cases of diabetes, including nerve pain, according to research conducted on rats.

3. Maintains healthy hair, skin and nails

Vitamin B7 is needed to maintain healthy skin, hair and nails, so when someone experiences a vitamin B7 deficiency, symptoms may manifest in the form of thinning, splitting and brittle hair, or dermatitis that results in dry, irritated skin.

How does biotin help hair growth?

Taking a biotin supplement (or “vitamin for hair growth,” as some supplements may be marketed) can help reverse deficiency in this vitamin and support production of proteins and enzymes that are needed for hair growth.

Biotin benefits hair since it’s been shown to help decrease alopecia (hair loss) in adults and improve protein synthesis and the infrastructure of keratin, which is a protein that makes up hair, skin and nails.

Keep in mind that research shows deficiency in other nutrients, such as zinc, selenium and iron, may also contribute to thinning hair — not to mention that many health conditions such as hormonal imbalances/endocrine disorders may be to blame.

According to studies, taking high doses of biotin can also help treat weak hair and brittle nails. In fact, this benefit of vitamin B7 was first discovered when horses were effectively treated with biotin to correct problems with the horses’ hoofs becoming brittle and cracked.

Other potential biotin benefits include helping protect skin from acne, fungal infections, rashes, and severe dryness and cracking.

Something important to note is that although biotin is included in many cosmetic face creams, hair masks and other over-the-counter beauty products, it appears to be much more effective when it’s ingested/eaten rather than applied topically.

4. Protects brain function and fights cognitive decline

Biotin benefits the health of the nervous system because of its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment, such as neurodegenerative disorders like Alzheimer’s disease or dementia.

Because of their role in synthesizing hormones that are related to a mood regulation, B vitamins like vitamin B7 help keep up a positive mindset, boost energy and increase concentration.

5. Helps maintain healthy cardiovascular system

B vitamins like vitamin B7 play a part in defending against common causes of heart disease, including inflammation, atherosclerosis (or plaque buildup in the arteries), heart attacks and stroke.

Vitamin B7 and chromium together can help improve cholesterol levels, according to some studies. Vitamin B7 has been shown to have positive results with increasing “good” HDL cholesterol, while helping lower “bad” LDL cholesterol and triglyceride levels.

This is especially true in people with diabetes who are susceptible to heart disease.

6. Supports thyroid and adrenal function

B vitamins like vitamin B7/biotin are needed for proper thyroid activity and defending against adrenal fatigue.

The thyroid and adrenal glands are “master” glands that are responsible for multiple body states, including hunger, sleep, pain perception, mood and energy.

A deficiency in B vitamins can result in thyroid and adrenal complications — and thus create many negative symptoms, such as fatigue, weight gain or loss, trouble sleeping, and more.

That being said, there’s evidence that taking very high doses of biotin can lead to incorrect results on various thyroid/endocrine laboratory tests, so working with your doctor if you have a history of thyroid dysfunction is important.

7. Needed to build and repair tissues and muscles

Biotin benefits include helping the growth and maintenance of bodily tissues, including to help repair and build muscles.

When tissue or muscle is broken down, B vitamins like vitamin B7 biotin work to build back the strength of muscle and tissue that leads to growth, particularly when paired with magnesium.

B vitamins also help reduce inflammation that can result in muscle or joint aches, pains, or trouble moving.

Even more seriously, a deficiency in vitamin B7 and other B vitamins can stunt growth and result in improper development in fetuses and infants.

This is one reason why acquiring enough vitamin B7/ biotin and all other B vitamins is crucial during pregnancy.

8. Aids MS treatment

Biotin has shown some promise in treating multiple sclerosis (MS). It’s thought to work by:

• Boosting energy production: Biotin helps convert food into energy, which is crucial for nerve function.
• Promoting myelin repair: Myelin is a protective coating around nerve fibers. Biotin might help repair damaged myelin.

Some studies suggest that high doses of biotin can:

• Improve symptoms: Some patients reported reduced pain and increased energy levels.
• Slow disease progression: There’s evidence that biotin might slow down the worsening of MS symptoms.

However, other studies haven’t found significant benefits, and some patients experienced side effects, such as nausea, diarrhea, and skin rash.

Additionally, it’s important to note that the biotin used in these studies is a much higher dosage than what’s typically found in supplements.

Biotin Deficiency

As explained above, biotin deficiencies are rare but can occur. Having dry, irritated skin, brittle hair or hair loss, a lack or energy or chronic fatigue, or digestive and intestinal tract issues can all be signs that you may not be getting enough biotin.

According to research, some underlying causes of biotin deficiency include:

• pregnancy
• long-term use of certain anti-seizure medications
• excessive alcohol use
• consuming lots of raw egg whites
• smoking
• prolonged antibiotic use
• intestinal malabsorption issues or serious digestive disorders, like Crohn’s disease, celiac disease or leaky gut syndrome

Drug interactions can also lower biotin levels in the body. Certain medications — including the skin medication isotretinoin (Accutane) that is prescribed for acne — may reduce the activity of vitamin B7.

Abnormally high doses of other B vitamins like pantothenic acid can also lower levels of vitamin B7 biotin.

Vitamin B7 levels may also be affected if someone is taking anti-seizure medications or oral antibiotics, or if they have a known digestive disorder that can disrupt normal intestinal bacteria levels.

Supplement Dosage

Most healthy adults meet biotin requirements through a well-balanced diet.

Keep in mind that in supplement form common biotin dosages range from 1,000 micrograms to 10,000 micrograms, which is much higher than your daily recommended value, or the amount considered to be an “adequate intake.”

“Recommended daily allowances” (RDAs or RDIs) of biotin have not been established due to a lack of sufficient evidence. According to the National Institutes of Health, the “adequate intake” (the level that is assumed to ensure nutritional adequacy) to obtain biotin benefits for different age groups is as follows:

• 5 micrograms daily for infants
• 6–8 micrograms daily for infants ages 7 months to 3 years old
• 12–20 micrograms daily for children ages 4–13 years old
• 25 micrograms for adolescents
• 30 micrograms for male and female adults 19 years old and older
• 30 micrograms for pregnant women and 35 micrograms for women who are breastfeeding

How much biotin should you take for hair growth? The proper dosage depends on a few factors, including your age and whether or not you have a biotin deficiency.

When it comes to using biotin benefits for hair loss/to promote growth, you can start by taking 1,0000 mcg of biotin daily and increasing the amount of biotin foods you consume in a day. A general recommendation is try working your way up to taking about 2.5 to 3 mg (or 2,500 to 3,000 mcg) daily, which will cover your needs and then some.

If you want to try biotin supplements, start with smaller doses and work your way up if you’re noticing positive changes. Keep in mind that not all types are created equal.

To get the most biotin benefits, purchase a high-quality multivitamin or supplement product that is made from real food sources and doesn’t contain fillers or toxins in order to get the most benefits.

These are made by joining together different collaborative nutrients so your body recognizes the vitamins and minerals and can use them in a synergistic way — similar to how they appear in food sources.

Risks and Side Effects

Are there side effects to taking this vitamin?

Biotin side effects are rare because this vitamin (like other B vitamins) is water-soluble, which means it travels in the bloodstream and any excess or unused quantities present in the body are eliminated through urine.

Therefore, the body doesn’t build up reserves of biotin, and it’s very difficult to consume too much or to reach toxic levels.

Very few side effects have been reported when taking doses that are less than 10 milligrams per day. So taking biotin pills or supplements is considered safe when the dosage is within the recommended amounts.

That being said, it’s possible to experience minor adverse reactions like indigestion, nausea, cramping or diarrhea. And if someone were to take a very high dose for an extended period of time, that person may possibly develop biotin overdose symptoms like skin rashes, lower vitamin C and B6 levels, and high blood sugar levels.

The bottom line? True of all B vitamins, very high doses of vitamins from supplements can impact doses of others, so it’s always advised to only take the recommended dose, unless your health care professional advises you otherwise.

Final Thoughts

• Biotin, also called vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions.
• Biotin benefits include supporting your metabolism, glucose tolerance, heart health, muscles and tissues, and skin and hair health.
• Does taking it for hair growth work? This vitamin has been shown in limited studies to help decrease alopecia (hair loss) in adults and improve protein synthesis and the infrastructure of keratin, which is a protein that makes up hair, skin and nails, among other biotin benefits.
• Deficiency in vitamin B7 is rare because it’s found in many commonly eaten foods, such as meat, fish, cheese, legumes, nuts, eggs, etc. In supplement form, dosage recommendations range from about 1 mg to 3 mg (or 1,000 to 3,000 mcg) daily, which will cover your daily needs and then some.
• What are the side effects? Side effects are rare, but when taken in very high doses may include indigestion, skin rashes, lower vitamin C and B6 levels, and high blood sugar levels.

The post Biotin Benefits the Entire Body — Does that Include Your Hair? appeared first on Dr. Axe.

Full-fat cheeses, eggs and beef liver might not be the types of foods that come to mind when you think about eating a heart-healthy diet. But, you’d probably be surprised to know that in recent years, one of the most researched nutrients in the field of cardiovascular health has been vitamin K2, found in these very foods.

While vitamin K1 has the important role of preventing blood clots and bleeding disorders, K2 works differently. Let’s discuss the many benefits of vitamin K2.

According to a 2019 study published in the International Journal of Molecular Sciences, K2 benefits include helping with nutrient assimilation, growth in infants and children, fertility, brain function, and bone and dental health. Unfortunately, many people don’t get enough vitamin K2 foods in their diets.

Something that makes vitamin K unique (both K1 and K2) is that it’s not usually taken in supplement form. K2 seems to be much more beneficial when obtained naturally from vitamin K foods.

Unlike vitamin K1, which is mostly found in plant foods like leafy greens, you get K2 from animal-derived foods, like grass-fed meats, raw/fermented cheeses and eggs. It’s also produced by the beneficial bacteria in your gut microbiome.

What Is Vitamin K2?

While we hear the most about vitamin K1 and K2, there are actually a bunch of different compounds that fall into the “vitamin K” category. Vitamin K1 is also known as phylloquinone, while K2 is known as menaquinone.

Compared to many other vitamins, the roles and health benefits of vitamin K2 were only recently discovered. What does vitamin K2 help with? It has many functions in the body, but the most important is helping the body to use calcium and preventing calcification of the arteries, which can lead to heart disease. Emerging studies show a lack of this vitamin is also associated with diseases including osteoporosis.

If there’s one thing that we need K2 for, it’s preventing calcium from building up in the wrong locations, specifically in soft tissues. Low intake of vitamin K2 can contribute to plaque building in the arteries, tartar forming on the teeth, and hardening of tissues that causes arthritis symptoms, bursitis, reduced flexibility, stiffness and pain.

Some evidence also suggests that K2 has anti-inflammatory properties and may offer some protection against cancer, including research published in the Journal of Nutrition and Metabolism.

What the difference between vitamin K2 and MK7? K2 is a group of menaquinones compounds, which are abbreviated as “MK.” MK7 is one type of menaquinones that is responsible for many of the benefits attributed to vitamin K2. MK4 has been the focus of many vitamin K2 studies, but other types like MK7 and MK8 also have unique abilities.

Vitamin K2 vs. Vitamin K1

• There’s some evidence that people tend to get about 10 times more vitamin K1 (or phylloquinone) from their diets than vitamin K2 (menaquinone). Vitamin K1 deficiency is very rare, even said to be “almost nonexistent,” while K2 deficiency is much more common.
• A growing body of research now demonstrates that vitamins K1 and K2 are not only different forms of the same vitamin, but basically operate like different vitamins all together.
• Vitamin K1 is more abundant in foods but less bioactive than the vitamin K2. 
• Vitamin K2 from animal foods is more active in humans. This doesn’t mean that plant foods that provide K1 are unhealthy, just that they are not the best dietary sources of bioavailable vitamin K2.
• When we eat foods with K1, vitamin K1 mostly makes it to the liver and then the bloodstream once converted. K2, on the other hand, gets distributed to bones and other tissues more easily.
• Vitamin K1 is very important for supporting blood clotting, but not as good at protecting the bones and teeth as K2.

Vitamin K2 Foods

What foods are high in vitamin k2? Vitamin K1 is found in mostly vegetables, while K2 is found in mostly animal products or fermented foods.

K2 is a fat-soluble vitamin, so it’s present in animal foods that also contain fat, specifically saturated fat and cholesterol.

Animals help transform vitamin K1 into K2, while humans do not have the necessary enzyme to do this efficiently. This is why we benefit from getting K2 directly from animal-derived foods — and why sticking to grass-fed animal products provides the most K2.

The 20 best vitamin K2 foods include (percentages based on Daily Value (DV) requirement of 120 micrograms):

1. Natto: 1 ounce: 313 micrograms (261 percent DV)
2. Beef liver: 1 slice: 72 micrograms (60 percent DV)
3. Chicken, especially dark meat: 3 ounces: 51 mcg (43 percent DV)
4. Goose liver pate: 1 tablespoon: 48 micrograms (40 percent DV)
5. Hard cheeses (such as Gouda, Pecorino Romano, Gruyere, etc.): 1 ounce: 25 micrograms (20 percent DV)
6. Jarlsberg cheese: 1 slice: 22 micrograms (19 percent DV)
7. Soft cheeses: 1 ounce: 17 mcg (14 percent DV)
8. Blue cheese: 1 ounce: 10 micrograms (9 percent DV)
9. Ground beef: 3 ounces: 8 micrograms (7 percent DV)
10. Goose meat: 1 cup: 7 micrograms (6 percent DV)
11. Egg yolk, specifically from grass-fed chickens: 5.8 micrograms (5 percent DV)
12. Beef kidneys/organ meat: 3 ounces: 5 mcg (4 percent DV)
13. Duck breast: 3 ounces: 4.7 micrograms (4 percent DV)
14. Sharp cheddar cheese: 1 ounce: 3.7 micrograms (3 percent DV)
15. Chicken liver (raw or pan-fried): 1 ounce: 3.6 micrograms (3 percent DV)
16. Whole milk: 1 cup: 3.2 micrograms (3 percent DV)
17. Canadian bacon/cured ham: 3 ounces: 3 micrograms (2 percent DV)
18. Grass-fed butter: 1 tablespoon: 3 micrograms (2 percent DV)
19. Sour cream: 2 tablespoons: 2.7 micrograms (2 percent DV)
20. Cream cheese: 2 tablespoons: 2.7 micrograms (2 percent DV)

The more vitamin K1 an animal consumes from its diet, the higher the level of K2 that will be stored in the tissues. This is the reason that “grass-fed” and “pastured-raised” animal products are superior to products that come from factory farm raised animals.

Going back to the fact that vitamin K2 comes in several forms, MK7 is found in the highest concentration in animal foods, while the other types are found in mostly fermented foods. MK4 is the synthetic form of K2.

For those following a vegan diet, K2 can be hard to come by — unless you love natto. This fermented soy food is an acquired taste and is also the only vegan source of K2. Fortunately, it’s also the richest source.

Benefits

1. Helps regulate use of calcium

One of the most important jobs that vitamin K2 has is controlling where calcium accumulates in the body. Vitamin K2 benefits the skeleton, heart, teeth and nervous system by helping regulate use of calcium, especially in the bones, arteries and teeth.

The “calcium paradox” is a common term for the realization by medical professionals that supplementing with calcium can somewhat reduce the risk of osteoporosis but then increases the risk of heart disease. Why does this happen? Vitamin K2 deficiency!

K2 works closely with vitamin D3 to helps inhibit osteoclasts, which are cells responsible for bone resorption.

The Vitamin D and calcium relationship is important, as vitamin D helps transport calcium from the intestines as it digests into the bloodstream. Unfortunately, vitamin D’s job is done at that point. Next, vitamin K2 must activate one of its dependent proteins, osteocalcin. Research shows it then takes calcium out of the bloodstream and deposits it into bones and teeth.

For the best overall health benefits, it’s important to get enough calcium, vitamin D3 and vitamin K. Depending on your age, health and diet, you may need to take a vitamin D3 supplement, and possibly other supplements, too.

Vitamin K2 is essential for the function of several proteins in addition to osteocalcin, which is why it helps with growth and development. For example, it’s involved in the maintenance of structures of the arterial walls, osteoarticular system, teeth and the regulation of cell growth.

2. Protects the cardiovascular system

Vitamin K2 is one of the best vitamins for men because it offers protection against heart-related problems, including atherosclerosis (stiffening of the arteries), which are the leading causes of death in many developed countries. According to the Centers for Disease Control and Prevention, every year more than half of deaths due to heart disease are in men.

A 2015 report published in the Integrative Medicine Clinician’s Journal explained that vitamin K2 is linked to inhibiting both arterial calcification and arterial stiffening. Taking in enough vitamin K2 helps lower the risk of vascular damage because it activates matrix GLA protein, which can stop the deposits of calcium on arterial walls.

The Rotterdam Study, a very large study done in the Netherlands that followed more than 4,800 adult men, found that the highest intake of vitamin K2 was associated with the lowest chances of suffering from aortic calcification. Men who consumed the most K2 were found to have a 52 percent lower risk of severe aortic calcification and a 41 percent lower risk of coronary heart disease.

The men in the study with the highest K2 intake also benefited from a 51 percent lower risk of dying from heart disease, and a 26 percent lower risk of dying from any cause (total mortality).

A 2017 study found that this vitamin was associated with a 12 percent increase in maximal cardiac output and that supplementation seemed to improve cardiovascular function in diseased patients. It seems to do this by restoring mitochondrial function and playing a “key role in production of mitochondrial adenosine triphosphate” (ATP).

3. Supports bone and dental health

For decades, vitamin K was known to be important for blood coagulation — but only recently human studies have uncovered how it support bone health and protect against vascular diseases, too.

According to a 2017 article published in the Journal of Nutrition and Metabolism, vitamin K2 appears to aid in the treatment of osteoporosis, along with vitamin D and calcium.

Another 2015 meta-analysis supports the hypothesis that vitamin K2 can help maintain and even improve vertebral bone mineral density, and it may help prevent fractures in postmenopausal women with osteoporosis.

K2 benefits the skeletal system by taking calcium and helping usher it into bones and teeth to make them solid and strong. A number of animal and human studies have investigated whether or not vitamin K2 can be useful for helping prevent or treat fractures, osteoporosis and bone loss.

Certain clinical studies have found that K2 slows the rate of bone loss in adults and even helps increase bone mass, plus it may reduce risk of hip fractures and vertebral fractures in older women.

K2 can enhance osteocalcin accumulation in the extracellular matrix of osteoblasts inside bones, meaning it promotes bone mineralization. A 2018 review reported that there is also evidence to support the effects of vitamin k2 on differentiation of other mesenchymal stem cells into osteoblasts.

Additionally, it helps maintain the structure of the teeth and jaws. Many traditional cultures included K2 foods in their diets because they believed it could help prevent cavities, tooth decay and plaque formation.

It turns out that getting plenty of K2 during pregnancy is also important for fetal growth and bone health. During fetal development, having limited osteocalcin proteins activated (which require vitamin K2) equates to undergrowth of the lower third of the facial bone and jaw structure. Some experts believe this is the reason so many children in modern society need braces.

4. May protect from cancer

Some research shows that those who have high amounts of K2 in their diet are at lower risk of developing some types of cancers. For example, vitamin K2 may help to protect specifically from leukemia, prostate, lung, and liver cancers.

5. Defends from rheumatoid arthritis damage

In patients with rheumatoid arthritis, supplementing with vitamin K2 has been shown to result in a slowdown of bone mineral density loss and to decrease the amount of RANKL, an inflammatory compound, in the blood of subjects.

This suggests that K2 might be a useful supplement to a rheumatoid arthritis diet.

6. Improves hormonal balance

Inside our bones, K2 can be used to produce osteocalcin hormone, which has positive metabolic and hormonal effects.

Fat-soluble vitamins are important for the production of reproductive/sex hormones, including estrogen and testosterone. Because of its hormonal-balancing effects, women with polycystic ovarian syndrome (PCOS) and postmenopausal women can benefit from getting more K2 in their diets, according to some studies.

K2 can also helps promote blood sugar balance and insulin sensitivity, which can reduce the risk for metabolic problems like diabetes and obesity. Some research suggests that K2 helps regulate glucose metabolism by modulating osteocalcin and/or proinflammatory pathways.

7. Helps promote kidney health

K2 may benefit the kidneys by helping prevent the formation of calcium accumulation in the wrong places, the underlying cause of kidney stones. It may also do the same for other organs, too, including the gallbladder.

In addition, a lack of K2 and vitamin D has been associated in studies with a higher occurrence of kidney disease.

Dosage

The minimum daily requirement of K2 in adults is between 90–120 micrograms per day.

Some experts recommend getting about 150 to 400 micrograms daily, ideally from K2 foods as opposed to dietary supplements.

Overall,  it’s recommended to tailor your dosage depending on your current health. People with a higher risk of heart disease or bone loss (such as older women) may benefit from getting a dose on the higher end of the spectrum (200 micrograms or more).

Those looking to maintain their health can get a bit less, especially from supplements, such as around 100 micrograms.

Vitamin K Supplements

If you take a supplement that contains vitamin K, the chances are very likely that it’s vitamin K1 but not K2.

While some newer K2 supplements are now available, the type of supplement matters greatly.

MK4, the form of K2 found in many vitamin K supplements, is a synthetic K2 with a short half-life. This means that to get the full benefit of it, you have to take it multiple times throughout the day.

Often, an MK4 serving size is thousands of micrograms to counteract the half-life of the compound. However, MK7 derived from natto has a much longer half-life and can be taken in more reasonable doses like those listed above.

Remember that vitamin K works with other fat-soluble vitamins, like vitamins A and D, so the best way to obtain these nutrients is to eat foods that provide many different vitamins — like eggs and raw, full-fat dairy products.

Particularly for those at risk of osteoporosis, calcium should also be a nutrient you aim to eat a lot of while increasing your K2 intake.

Deficiency Symptoms

What happens if you get too little vitamin K?

Symptoms of vitamin K2 deficiency can include:

• Blood vessel and heart-related problems, like arterial calcification and high blood pressure
• Poor bone metabolism and possibly higher risk for bone loss and hip fractures
• Kidney and gallstones
• Cavities and other dental issues tied to tooth decay
• Symptoms of inflammatory bowel disease, like bloody stool, indigestion and diarrhea
• Poor blood sugar balance and higher risk for blood sugar issues and diabetes
• Metabolic problems
• Higher chance of having morning sickness in pregnant women
• Spider veins/varicose veins

Among adults living in industrialized nations, deficiency in this vitamin is considered to be rare. However, newborn babies and infants are much more susceptible to deficiency due to how their digestive systems lack the ability to produce K2.

Adults are at a greater risk of developing vitamin K2 deficiency if they suffer from any of these health conditions:

• Diseases that affect the digestive tract, including types of inflammatory bowel disease like Crohn’s disease, ulcerative colitis or celiac disease
• Malnutrition, due to calorie restriction or poverty
• Excessive alcohol consumption/alcoholism
• Use of drugs that block K2 absorption, which can include antacids, blood thinners, antibiotics, aspirin, cancer treatment drugs, seizure medication and high cholesterol drugs — cholesterol-lowering statin drugs and certain osteoporosis drugs inhibit the conversion of K2, which can greatly lower levels
• Prolonged vomiting and/or diarrhea

Risks and Side Effects

Is too much vitamin K2 bad for you? While it’s rare to experience side effects or vitamin k2 toxicity from getting high amounts from food alone, you might develop symptoms if you take high doses of vitamin K supplements.

However, for most people even high doses of this vitamin, such as 15 milligrams three times a day, have been shown to generally be safe.

Are there potential drug interactions to worry about? If you’re someone who takes the drug Coumadin, a potential side effect associated with taking too much vitamin K is increasing your risk for heart-related problems.

Too much vitamin K can also also contribute to complications in people with blood clotting disorders.

Look for a supplement that specifically lists menaquinone if you plan to supplement. Because vitamin K supplements can interact with many medications, talk to your doctor if you plan to take a vitamin K supplement and are taking any daily medications.

Final Thoughts

• Vitamin K2 (also called menaquinone) is a fat-soluble vitamin that helps with calcium metabolism, bone and dental health, heart health, and hormone balance.
• Vitamin K1 is found in mostly green vegetables, while vitamin K2 (the more bioavailable form) is found in mostly animal products or fermented foods.
• Benefits of getting more vitamin K2 from your diet include: helping to reduce your risk for calcification of the arteries, atherosclerosis, cavities, tooth decay, kidney problems, and hormonal imbalances.
• This vitamin seems to be much more beneficial when obtained naturally from foods high in vitamin K2, rather than supplements. Consuming raw, fermented cheeses and other full-fat dairy products is the best way to get adequate amounts. Eggs, liver and dark meats are other good sources.

The post Vitamin K2: the Most Important Vitamin for Your Heart? appeared first on Dr. Axe.

Studies have shown that women’s nutrient intake is highly dependent on not only their diets, but factors like their economic status, social and cultural environment, personal habits, age, level of activity, and genetics. Experts believe that some of the most common (although certain other deficiencies are still possible and somewhat common) nutrient deficiencies in women include those in:

• iron
• vitamin B12
• vitamin D
• calcium
• magnesium
• omega-3s
• iodine
• folate

Some of the ways that vitamin deficiencies in women can be reduced include eating a nutrient-dense diet and/or taking high-quality supplements, ideally those made from real food sources, which helps improve bioavailability.

It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age.

Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.

What are the best vitamins for women to take, and what vitamins and minerals are women often deficient in?

Here are nine of the most common nutrient deficiencies in women:

1. Iron

Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women.

Not only does this deficiency affect a large number of children and women living in developing countries, but it is “the only nutrient deficiency which is also significantly prevalent in industrialized countries.”

It’s estimated that a staggering 30 percent or more of the world’s total population is anemic, often due to low iron levels.

Low iron/anemia can cause fatigue, hair loss, muscle weakness, brain fog, headaches, dizziness and other issues.

Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins and iron since they’re at the greatest risk for these deficiencies.

Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough, since demand for iron increases during menstruation due to blood loss.

Some ways to increase iron intake include eating a variety of iron-rich foods and those that support enhancement of iron absorption (such as vitamin C foods), in addition to taking an iron supplement.

2. Vitamin B12

Deficiency in vitamin B12 could contribute to symptoms like issues with balance, constipation, weakness, dry skin and cognitive changes.

B12 plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen.

3. Vitamin D

Vitamin d deficiency is one of the most common worldwide in both adult women and men (as well as babies and children).

Vitamin D can be produced in our bodies when exposed to adequate amounts of UVB radiation from sunlight. Its key role is to regulate calcium absorption.

Those with a vitamin D deficiency are unable to absorb that calcium and, in turn, have a hard time strengthening bones.

However, vitamin D has several other important roles for overall health, including supporting bone health, cardiovascular health, testosterone and immune function.

The National Institutes of Health says that “35% of adults in the United States are vitamin D deficient.”

Try to get 10–15 minutes of mid-day sun exposure of the face, hands and arms without protective sunscreen. This may be enough to maintain healthy vitamin D levels, depending on the time of year, latitude and skin pigmentation characteristics.

Remember, if your skin is starting to turn pink, you’ve gotten too much sun.

4. Calcium

Girls between the ages of 9 and 18 years, as well as women older than 50 years, are believed to be most likely to have low calcium levels.

Overall, between dietary sources and supplements containing calcium, many people still fall short of getting enough calcium — due to reasons including trouble absorbing it and calcium loss from meditations and intense exercise.

It’s especially important for postmenopausal women to avoid calcium deficiency because this can contribute to bone loss and increased risk for bone fractures/osteoporosis.

Women with lactose intolerance as well as vegans may also lack calcium because they avoid eating dairy products, which are some of the most convenient dietary sources.

Other factors can affect the amount of calcium absorbed from the digestive tract, including older age (being over 70) and low vitamin D status (vitamin D is needed for proper calcium absorption).

5. Folate

Requirements for many micronutrients increase when a woman is pregnant — especially nutrients like folate, iron, calcium, zinc, magnesium and iodine.

Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy and developing fetuses because it helps build the baby’s brain and spinal cord. For pregnant women, supplementing with folate helps decrease the risk of certain birth defects, including spina bifida.

To limit the risk of side effects caused by folate deficiency, the American Thyroid Association also recommends all prenatal vitamins contain 150 micrograms of iodine, which should be taken during pregnancy and afterward while breastfeeding.

6. Potassium

In the U.S., the National Institutes of Health has determined that based on dietary surveys, many adolescent girls and adult women don’t consume enough potassium on a regular basis. This is why the 2020–2025 Dietary Guidelines for Americans identifies potassium as a “nutrient of public health concern.”

According data from large-scale studies conducted in the U.S., the average daily potassium intake from foods is 1,888 milligrams for females up to 19 years and 2,320 milligrams for women over 19. This falls short of the 2,300 to 2,600 milligrams that is recommended for teenage and adult women (or 2,900 for pregnant women).

Insufficient potassium intake can contribute to issues such as changes in blood pressure, higher kidney stone risk, interference with bone turnover, increased urinary calcium excretion and changes in salt sensitivity.

In addition to eating too few potassium-rich foods, low levels can be due to medication use, diarrhea, vomiting, poor kidney function, laxative use, inflammatory bowel disease and heavy sweating. Severe deficiency (hypokalemia) affects up to 21 percent of hospitalized patients, often due to use of diuretics and other medications.

More than 50 percent of individuals with clinically significant hypokalemia are also thought to have magnesium deficiency, since potassium and magnesium work together in many ways.

7. Iodine

According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups.

Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones.

The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism.

Most people eating a Western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies.

An even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient.

Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances and trouble during pregnancy.

8. Magnesium

Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium, and it is essential for over 300 different biochemical functions in the body.

On a global scale, there’s evidence suggesting that soil depletion has resulted in many crops being lower in magnesium than in past generations — plus health conditions like digestive disorders, leaky gut syndrome, chronic stress and ongoing medication use can all lower someone’s magnesium levels.

Leg cramps, insomnia, muscle spasms, anxiety, headaches and digestive issues like constipation can all be signs of magnesium deficiency.

For older women, the risk of deficiency might be even greater.

Studies have shown that many older people don’t eat magnesium-rich foods to begin with — plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss.

Make sure to get enough by consuming magnesium-rich foods, such as leafy green veggies, sea vegetables/algae, beans, nuts and seeds, as it’s sometimes challenging to pack a day’s worth of magnesium into a multivitamin.

9. Omega-3

If you don’t consume seafood like salmon, mackerel, sardines, halibut or tuna regularly, chances are you can afford to take an omega-3 fish oil supplement to prevent an omega-3 deficiency.

Most people eating a “Western diet” consume plenty omega-6 fatty acids, which are pro-inflammatory and found in many packaged foods and vegetables oils, but not enough omega-3 fatty acids, which are anti-inflammatory.

The two need to balance each other out in order for the heart, brain and immune systems to stay the healthiest they can. A ratio of about 2:1 omega-6s to omega-3s is best, helping prevent conditions like arthritis, heart disease, Alzheimer’s, depression and more.

Eating wild-caught fish several times per week or taking a supplement equal to about 1,000 milligrams daily is the best way to beat inflammation and get enough omega-3s.

How Do You Know If You Have a Vitamin Deficiency?

There’s a wide range of symptoms that can be tied to vitamin and mineral deficiencies. Some of the more common signs of a nutrient deficiency in women can include:

• Hair loss
• Mild cognitive impairment, such as changes in memory, concentration, thinking or behavior
• Weakness
• Headaches
• Low libido
• Pale and dry skin
• Red, swollen gums
• Heart arrhythmia or irregular heartbeats
• Slow wound healing, yellowing of the skin and bruising
• Impaired immune function
• Mood changes
• Bone and joint pains and in some cases bone fractures
• Dry eyes and vision changes
• In severe cases, vitamin deficiency diseases such as scurvy, rickets, beriberi and pellagra (caused by very low vitamin C, vitamin D and B vitamin levels)

When a Healthy Diet Is Enough vs. When It Might Not Be

What causes a vitamin deficiency? Is it necessarily due to eating a poor diet?

Here’s what we know about women being at risk for vitamin deficiencies:

As a woman, you’re more likely to experience low levels of certain key nutrients if any of these apply to you:

• eating a highly processed diet (one low in things like fresh vegetables and fruit)
• being a vegetarian or vegan
• being underweight or consuming too little calories in general (“underweight” is generally considered below a body mass index of 18.5 for women)
• being of reproductive age (the World Health Organization estimates that in poorer countries 27 percent to 51 percent of women of reproductive age are deficient in key nutrients)
• being over the age of 65
• being of low socioeconomic status, a lack of education and poverty
• consuming high amounts of alcohol
• taking certain medications for an extended period of time (such as phenytoin, methotrexate, sulfasalazine, triamterene, trimethoprim-sulfamethoxazole)
• having a condition that interferes with normal nutrient absorption in the gut

Even if you feel you do eat a pretty nutrient-dense diet, some women are more susceptible to running low in important vitamins than others.

Here are some special circumstances that make a woman a good candidate for taking a high-quality, food-based multivitamin supplement daily to prevent common deficiencies:

• If you’re a vegetarian or vegan: Plant-based eaters who avoid meat are more likely to be low in B vitamins, such as vitamin B12, which is only found in animal foods. A lack of calcium, amino acids (protein), omega-3s, zinc, iodine and iron are also more common in women who don’t eat any animal products, which is why supplements are recommended. In 2009, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) began recommending that vegans and vegetarians make sure to cover their nutritional needs of the vitamins and minerals listed above, most easily by taking a daily multivitamin and omega-3 supplement.
• If you’re pregnant: Likely more than any other time in a woman’s life, pregnancy creates a special metabolic demand for high-quality nutrients, both to support the growing baby and the mother. Requirements for many micronutrients increase during pregnancy — especially nutrients like folate, iron, calcium, zinc, magnesium and iodine.
• If you’re over the age of 55: B vitamins, vitamin D, calcium and iron are all especially important for aging women. Consuming plenty natural food sources of these nutrients — such as leafy greens, cage-free eggs, grass-fed meat and organic/unsweetened dairy products — can help prevent deficiencies that raise the risk for problems such as bone loss/osteoporosis, fractures, heart problems, diabetes and cognitive decline.

You have the best protection against nutrient deficiencies if you eat enough calories in general, avoid crash or fad dieting, don’t overexert yourself or start overtraining, and if you focus on eating a varied diet that’s low in “empty calories.”

This means avoiding things like added sugar, refined grain products, packaged snacks and most refined vegetable oils.

Try to get the most “bang for your buck” by making your calories count, eating plenty fresh plant foods, clean protein foods and healthy fats.

Nutrient Deficiencies in Women During Pregnancy

Researchers have pointed out that for women of “reproductive age” who are preparing to have children, proper nutritional status before, during and after pregnancy is an important element of overall reproductive health.

This is why it’s vital for pregnant women in particular to ensure they get enough of the nutrients that women often fall short in.

Preventing nutritional deficiencies during pregnancy and when lactating helps:

• Maintain the health of the mother-to-be
• Lowers the risk of having a difficult pregnancy
• Prevents birth defects in the fetus/infant
• Helps lower the risk for certain chronic diseases developing later on in the child’s life
• Breast milk production is also highly influenced by a woman’s calorie, vitamin and mineral intake, which is why supplements are considered crucial for both pregnant and lactating moms

Final Thoughts

• What vitamins are we most deficient in as women? It’s thought that the most common nutrient deficiencies in women include those in iron, vitamin D, vitamin B12, calcium, potassium, folate, iodine, magnesium and omega-3 fats.
• Deficiencies in essential nutrients can cause many symptoms, such as fatigue, weakness, cognitive impairment, weak bones, changes in heart rhythms and blood pressure, slow wound healing, and many others.
• The best way to prevent nutrient deficiencies in women is to eat a nutrient-dense diet that includes a variety of foods (derived from both plants and animals) and/or to supplement if necessary. Sunlight exposure, eating enough calories in general, limiting alcohol consumption and certain medications, and avoiding overtraining and fad-dieting can also limit a woman’s risk.

The post What You Need to Know About the Most Common Nutrient Deficiencies in Women appeared first on Dr. Axe.

Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body, which is why consuming foods high in zinc is so important.

This mineral (along with iron) is needed in small amounts every day in order to maintain your health and perform important functions. Zinc benefits come from its presence within all bodily tissue — it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. 

Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of zinc is one of the main causes. According to the World Health Organization, millions of people throughout the world may have inadequate levels of zinc in their diets.

In fact, zinc deficiency is ranked the fifth-leading risk factor in causing disease worldwide. It occurs when you don’t have enough sources of zinc in your diet or you have trouble absorbing zinc due to digestive disorders or very poor gut integrity. 

The good news is that if people consume good sources of zinc daily, like the top 17 foods high in zinc listed below, they can prevent inadequate levels and reap the benefits of this essential mineral. 

Foods High in Zinc

Animal products are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood.

Research shows that this is due to the absence of compounds that inhibit zinc absorption in animal sources and the presence of sulfur-containing amino acids that improve zinc absorption, like cysteine and methionine.

Although there are plant-based zinc foods, they’re less bioavailable because of their high content of phytic acid (or phytates), which inhibits zinc absorption.

Reports suggest that people who don’t eat meat or animal products, like people on a vegetarian or vegan diet, need up to 50 percent more zinc in their diets daily to absorb what they need.

However, the inhibitory effects of phytic acid on the absorption of zinc can be minimized with methods like soaking, heating, sprouting, fermenting and leavening. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes.

The best way to achieve optimal zinc levels is to consume two to three servings of the following zinc foods per day:

1. Oysters

3 ounces (85 grams) of eastern, wild, cooked oysters contain 51.8 milligrams of zinc (471 percent Daily Value*)

Although eating oysters should not be done more than once in a while, they are particularly high in zinc. Oysters offer a range of nutrients, including protein and antioxidants, but eating them raw may contain bacteria and contaminants, including heavy metals like mercury and cadmium.

There are healthier ways to get zinc into your diet, though, so stick to eating oysters only occasionally.

2. Grass-fed beef

4 ounces (113 grams) of grass-fed ground beef contain 5.1 milligrams (46 percent DV*)

Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. While red meat is known for its very high zinc content, sticking to healthier options like grass-fed beef is ideal.

3. Beef liver

3 ounces (85 grams) of cooked beef liver contains 4.5 milligrams (41 percent DV*)

Beef liver contains a bit more calories, vitamin B12, vitamin B6, vitamin A, zinc and phosphorus compared to other types of liver. Cook it up with some grass-fed butter and onions.

4. Lamb

4 ounces (113 grams) of New Zealand leg of lamb contain 3.6 milligrams of zinc (33 percent DV*)

Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.

5. Hemp seeds

3 tablespoons (30 grams) of hulled hemp seeds contain 3 milligrams (27 percent DV*)

Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids. They have been found to cause beneficial effects on your cardiovascular system and help keep inflammation at bay.

6. Pumpkin seeds

1 ounce (28 grams) of roasted, unsalted pumpkin seeds contains 2.2 milligrams of zinc (20 percent DV*)

Pumpkin seeds and pumpkin seed oil are key foods for maintaining wellness in postmenopausal women. Pumpkin seeds are also good for the prostate, and they promote your mental well-being.

7. Cashews

1 ounce (28 grams) of raw cashews contains 1.6 milligrams of zinc (15 percent DV*)

Cashews are rich in unsaturated fatty acids and high in protein. Studies indicate that cashews nutrition helps fight heart disease, reduce inflammation, promote healthier bones and support healthy brain function.

These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings.

Plus, cashews have a good zinc-to-copper ratio. This helps ensure that both of these minerals stay in balance.

8. Sunflower seeds

1 ounce (28 grams) of unsalted, toasted sunflower seed kernels contains 1.5 milligrams of zinc (14 percent DV*)

Sunflower seeds are high in many nutrients, not just zinc. Although there are relatively few calories in sunflower seeds, each serving packs in a serious punch of micronutrients like vitamin E, thiamine, manganese and copper.

9. Lentils

3.5 ounces (100 grams) of cooked, mature, unsalted, boiled lentils contain 1.3 milligrams of zinc (12 percent DV*)

Lentils are known for their beneficial effects. They are rich in polyphenols and micronutrients, including zinc.

Lentils serve as a plant-based protein, making them an excellent zinc-rich food for vegetarians.

10. Turkey breast

3 ounces (85 grams) of cooked, roasted turkey breast (meat only) contain 1.3 milligrams of zinc (12 percent DV*)

Turkey breast is a high-protein food, packing in more than 25 grams per three-ounce serving. We need protein for just about everything.

Not only are our hair, skin and nails made up of proteins, but protein also transports oxygen, aids in blood clotting, and repairs and regenerates tissue cells.

11. Eggs

2 (100 grams) whole eggs contain 1.3 milligrams of zinc (12 percent DV*)

Eggs are rich in nutrients and help protect us against a range of issues, including heart disease, diabetes, macular degeneration and mood disorders. Studies also suggest that eating eggs can help with weight loss.

12. Sardines

1 can (3.75 ounces or 92 grams) of drained Atlantic sardines, canned in oil, contains 1.2 milligrams of zinc (11 percent DV*)

Sardines are packed with important nutrients, securing them a top spot as one of the most nutrient-dense foods on the planet, including one of the top foods high in zinc. High in omega-3 fatty acids, protein, vitamin B12 and selenium, sardines in a can are one of the few ingredients on the market that are super healthy, budget-friendly, convenient and delicious.

13. Shiitake mushrooms

3.5 ounces (100 grams) of shiitake mushrooms contain 1 milligram of zinc (9 percent DV)

Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation.

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

Benefits

Consuming the best foods high in zinc regularly is beneficial in the following ways:

• Works as a powerful antioxidant: Zinc helps fight oxidative stress and decrease your chances of developing a number of serious diseases. In fact, zinc supplementation significantly lowered infection rates in participants ages 55 to 87 years in a randomized, controlled trial.
• Boosts eye health: Zinc is needed to covert vitamin A into its active form in order to maintain proper vision. Adequate sources of zinc can help improve night vision and more. This is due to zinc’s ability to reduce oxidation and inflammation, which are associated with diminished eye function.
• Enhances immune function: Studies have shown that humans needs zinc to activate T-cells, which are critical for proper immune function. That is why people who are deficient in zinc tend to more susceptible to a variety of illnesses from a weakened immune system, including the common cold.
• Promotes wound healing: Zinc benefits the integrity of the skin and helps treat infections. Research shows that people who have delayed wound healing tend to have low levels of zinc.
• Balances hormones and supports reproduction: Zinc plays an important role in hormone production. It’s needed for the production of estrogen and progesterone in women, and it has been shown to to increase testosterone levels and sperm quality naturally. Zinc is also needed to balance insulin, the main hormone involved in the regulation of normal blood sugar.
• Promotes muscle growth and repair: Studies have found that zinc plays a crucial role in cell division and cell growth, so it’s needed to maintain strength in the muscular and skeletal systems. Eating foods high in zinc daily also helps with the release of testosterone, growth hormone and insulin-like growth factor-1, all of which build muscle mass and help you maintain a healthy metabolism.
• Aids in nutrient absorption: Zinc affects protein synthesis and is needed to use amino acids from food. It’s also involved in the breakdown of carbohydrates, which are some of the main sources of energy for humans. This is why a zinc deficiency can lead to low energy levels and contribute to adrenal or chronic fatigue.
• Promotes cardiovascular function: Research has proved that zinc is needed to maintain the health of cells within the cardiovascular system, while also lowering inflammation and oxidative stress.

Conclusion

• Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body. It’s needed for proper cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. It also supports immune system function and helps fight the common cold. 
• Zinc deficiency is now known to be an important malnutrition problem worldwide, and inadequate intake of zinc is one of the main causes. 
• Most foods high in zinc come from animals, such as oysters, grass-fed beef and lamb, but there are also plant-based foods that contain zinc, including seeds and lentils.
• Eating enough foods high in zinc helps boost immunity, reduce inflammation, fight oxidative stress, support the heart, promote muscle growth and balance your hormones.

The post Top 13 Foods High in Zinc (and Their Health Benefits) appeared first on Dr. Axe.

In an ideal world, we would all eat very low-processed, organic and nutrient-dense diets filled with all sorts of foods that provide us with the vitamins we need. This isn’t always possible or realistic for many men, leaving a lot of room for common nutrient deficiencies and health problems as a consequence. Many people assume vitamin or mineral deficiencies are mostly a third-world problem in the 21st century, but in fact research tells us that even in developed nations, the best vitamins for men aren’t consumed enough.

A high percentage of men today eating a typical “Western diet” experience at least one type of vitamin or nutrient deficiency, mostly due to eating a poor diet that’s low in vitamin-rich foods like veggies and fruit.

In 2009, a report by NBC News stated that “studies show 77 percent of men don’t take in enough magnesium, that many of us are deficient in vitamin D, and that the vitamin B12 in our diets may be undermined by a common heartburn medication. And we haven’t even mentioned our problems with potassium and iodine yet.”

Make no mistake, men are just as susceptible as women are to experiencing low vitamin and mineral levels.

Resolving deficiencies and consuming more nutrients help improve many aspects of a man’s overall health:

• better muscle strength and gains
• a faster metabolism and fat loss
• more energy
• better sleep
• improved sexual performance
• protection against health problems like a heart attack, colon cancer or prostate cancer

That’s why it’s important to get as many of the best vitamins for men as possible in your diet, just as it’s crucial for the opposite sex to obtain the best vitamins for women, many of which overlap due to these damaging deficiencies.

Best Vitamins for Men

Ideally, vitamin supplements wouldn’t be necessary. However, high-speed Western lifestyles often prohibit a diet rich in every nutrient men need for optimal health.

When searching for a multivitamin, it’s highly recommended to choose a fermented option. Fermentation is a form of pre-digestion that makes nutrients easier to absorb, meaning you’ll get more nutritional bang in each dose than a non-fermented option.

Ideally, it’s best to take a multivitamin rich in superfoods, like ashwagandha, saw palmetto, ginger, ginseng and others.

Based on statistics about which vitamins a high percentage of men might be missing, here are some of the most important and best vitamins for men to make sure they get enough of (along with minerals and other supplements):

1. Vitamin D3

Vitamin D deficiency is one of the most common deficiencies in both adult men and women. It’s estimated that a whopping 45 percent to 75 percent of all adults in the U.S. experience at least some degree of vitamin D deficiency, especially those who live in cold climates and spend most of their time indoors.

Men need vitamin D3 to produce enough testosterone, maintain strong bones, protect brain health, prevent mood disorders like depression, and help control cholesterol and blood pressure levels.

Vitamin D3 is also capable of helping lower inflammation, which is why some studies have found that men deficient in D might be up to 80 percent more likely to suffer a heart attack or stroke than those who aren’t deficient.

Vitamin D3 can be obtained from eating certain foods like eggs, some dairy products and even certain mushrooms, but we get the majority of our vitamin D from directly being exposed to the sun, without wearing much or any sunscreen.

By spending 15–20 minutes outside most days of the week without sunscreen on, you help vitamin D become synthesized when it comes into contact with your skin — plus you detox your body with the sun.

During the colder months of the year, or if you just aren’t able to regularly get outdoors, consider taking a vitamin D supplement to cover your bases.

2. Vitamin B12

Many men and women tend to be low in vitamin B12, although for somewhat different reasons.

Studies show that most men usually consume the daily B12 they need (from eating things like beef, poultry and eggs), but they often have trouble with proper absorption of vitamin B12 due to medication use, especially older men taking several prescriptions at once.

Medications like acid-blocking drugs and those used to manage blood pressure or diabetes can interfere with how B12 is metabolized in the body — which is a problem considering vitamin B12 deficiency can lead to fatigue and central nervous system problems.

A report from Harvard Medical School stated that estimates show around 3 percent to 4 percent of all adults are severely low in B12, but about 20 percent have a borderline deficiency that’s still risky.

B12 can be obtained from eating most animal proteins, especially lamb, beef and salmon. If you avoid eating most or all animal products or are taking any medications regularly, it’s also a good idea to get your levels tested and consider taking an additional B12 supplement daily to cover your needs.

3. Antioxidant vitamins (vitamins A, C and E)

Eating a diet rich in high-antioxidant foods like fruits and vegetables, particularly dark leafy greens like spinach, kale or collard greens, is the best way to get protective antioxidants like vitamin C and A. These fat-soluble vitamins cannot be made by the body, so they must come from our diets.

Their biggest benefit is fighting free radical damage (also called oxidative stress), which speeds up the aging process and puts men at a greater risk for problems like cancer, cognitive decline, vision loss and heart disease.

As men get older, consuming antioxidant vitamins helps protect healthy cells, prevent cell mutations and tumor growth, and spare muscle wasting/sarcopenia, artery damage and tissue loss.

Dry, irritated skin and poor vision (including night blindness or sensitivity to light) could be a sign that you’re low in vitamin A or vitamin E, while vitamin C deficiency might show up as a weakened immune system, frequently getting sick, swollen gums and nosebleeds.

Making sure to “eat a rainbow” worth of different colorful vitamin C foods, veggies and fruits — plus nuts and seeds like almonds and sunflower seeds for extra vitamin E benefits — goes a long way in lowering your risk for conditions like Alzheimer’s disease, atherosclerosis, skin damage and diabetes.

4. Vitamin K

Vitamin K is important for building and maintaining strong bones, blood clotting and preventing heart disease — currently the No. 1 cause of death among adult men living in the U.S. and many other Western nations.

Why might a man be low in this vitamin? Vitamin K deficiency is more common in men who don’t regularly consume veggies or dairy products, those who have been taking antibiotics or medications for an extended period of time, and men suffering from intestinal problems, such as IBS or inflammatory bowel disease, which interfere with absorption.

Vitamin K1 is found in many green vegetables, while vitamin K2 is found in things like dairy products. The best way to prevent vitamin K deficiency is to eat plenty of different veggies, including green leafy vegetables, broccoli, collards and cabbage, plus some wild-caught fish and cage-free eggs too.

The best multivitamin for men will contain these vitamins.

In addition to these important, best vitamins for men listed above, all men should make an effort to consume these essential minerals and fatty acids too.

5. Magnesium

Magnesium is an essential electrolyte mineral involved in more than 300 different chemical processes. It plays a part in regulating calcium, potassium and sodium levels, and helping prevent conditions like high blood pressure, muscle spasms, headaches and heart disease.

Levels of magnesium in the modern food supply have been going down due to soil depletion, which is one reason people might be getting less.

In addition, when a man is under a lot of stress, works out often or has a form of a digestive disorder that blocks absorption, he’s more likely to experience low magnesium levels.

Signs of magnesium deficiency are far-reaching and common: muscle twitches, anxiety, trouble going to the bathroom and difficulty getting good sleep, for example.

Make sure to get enough by consuming magnesium-rich foods, such as leafy green veggies, cruciferous veggies, sea vegetables/algae, beans, nuts and seeds.

It’s also a good idea to supplement with extra magnesium since studies show many older people are prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss of magnesium.

6. Omega-3 fish oils

Research has shown there are many benefits associated with eating more wild-caught fish that are high in omega-3 fatty acids, such as salmon, sardines, tuna and halibut.

Omega-3 fish oil supplements can also be useful for tipping the scale in favor of a healthier ratio of fatty acids within your diet.

Most people eating a “Western diet” consume plenty omega-6 fatty acids, which are pro-inflammatory and found in many packaged foods and vegetables oils, but not nearly enough omega-3 fatty acids, which are anti-inflammatory and found in certain fish, eggs, nuts and seeds.

Ideally, all men (and women too) should consume a ratio of omega-6s to omega-3s that’s between about 2:1 to 4:1 (so roughly double the amount of omega-6s than 3s). However, some men might be consuming up to 10 times more omega-6s than this!

The two need to balance each other out in order to keep inflammation levels down and protect the heart, brain and immune systems.

Eating wild-caught fish several times per week, or taking an omega-3 fish oil supplement equal to about 1,000 milligrams daily, is the best way to ensure you get enough.

7. Potassium

Low potassium raises the risk for cardiovascular problems, especially high blood pressure, which affects about one in every three adult men.

It’s also been linked with poor bone health, a sluggish metabolism, fatigue (since it helps your cells use glucose for energy), poor digestion and muscle spasms.

Many adults in the U.S. and other developed nations suffer from low potassium. In fact, research done by the U.S. Department of Agriculture shows that a significant percentage of adults don’t even get half of the recommended amount of potassium they need!

Potassium deficiency is most common in men who take medications or diuretics in order to treat high blood pressure, diabetes or coronary heart disease — plus in those taking laxatives often for constipation, men with a history of kidney or adrenal disorders, alcoholics, and men who exercise for more than one to two hours a day.

You can help meet your potassium needs by eating foods like beans, avocado, sweet potato, bananas, salmon, grass-fed beef and other foods high in potassium.

If you’re dehydrated, have a fever or have diarrhea, chances are you’re falling low and should make an effort to get more than usual.

The post Best Vitamins for Men to Take (Plus Minerals & Supplements) 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.

While it’s possible to get all of the vitamins and minerals you need from careful food selection and a nutrient-dense diet, research shows many women still experience at least one type of nutrient deficiency, if not more. So vitamins should a woman take on a daily basis, and what are the best vitamins for women overall?

There are 13 vitamins all women need — all which are among the best vitamins for women to take — including vitamins C, A, D, E, K and the B vitamins (such as thiamine and vitamin B12), plus a number of important trace minerals, too.

According to UNICEF, almost 70 percent of women and girls worldwide (about 1.2 billion people) suffer from nutritional deficiencies, and for many women the risk only increases with age.

Furthermore, it’s believed that around 30 percent of pregnant women are deficient in one or more of these vitamins and minerals, and estimates show about 75 percent of those women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.

With that in mind, what are the most important and best vitamins for women in order to prevent deficiencies and the complications that come with them? The following are the absolute best vitamins for women.

Best Vitamins for Women

Whether you’re in your 20s, 30s, 40s, 50s, 60s, 70s or older, here are the best vitamins for women that you should make sure to get enough of. Take note of the recommended daily amounts, as many quality multivitamins for women will include at least that amount. In other cases, you may to specifically supplement with that vitamin or at least make sure to eat a lot of foods rich in that vitamin.

1. Vitamin A

Antioxidant vitamins A, C and E fight free radical damage, which is the underlying cause of aging and many diseases that affect the heart, eyes, skin and brain. For example, vitamin A works to protect healthy cells and halt cell mutations.

What is a fat-soluble vitamin? Vitamin A and other fat-soluble vitamins D, E and K have the ability to travel through fat and be stored inside body fat or organs, including the liver.

Vitamin A plays a critical role in maintaining healthy eyes and vision, neurological function, healthy skin and hormonal/reproductive health, and it supports the lungs, liver, kidneys and digestive organs.

The recommended daily allowance (RDA) for vitamin A is 700 micrograms a day for adult women. Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth.

Some of the top vitamin A foods include beef liver, sweet potatoes, carrots and cantaloupe.

2. B Vitamins, Including Folate

B vitamins, including vitamin B12 and riboflavin, are important for a woman’s metabolism, preventing fatigue and boosting cognitive functions. They help with many cellular processes, growth and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into useable “fuel.”

Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy, developing fetuses and preventing birth defects since it helps build the baby’s brain and spinal cord. That’s why folate deficiency is extremely dangerous for pregnant women.

You can get plenty of B vitamins from animal products like cage-free eggs, fish, meat, milk and yogurt. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins since they’re at the greatest risk for deficiency. Foods especially high in folate include spinach and leafy greens, asparagus, citrus fruits, melon, and beans.

When taking a supplement containing folate, be wary of synthetic folic acid. Instead, stick to fermented folic acid, which is metabolized by the body similarly to naturally occurring folate. High-quality multivitamins for women will often feature large amounts of B vitamins, particularly vitamin B12.

How much vitamin B do you need to prevent vitamin B deficiency? Here’s what the the Institute of Medicine recommends for daily intake of B vitamins among adults:

• Vitamin B1: 1.1 to 1.2 milligrams per day.
• Vitamin B2: 1.1 to 1.3 milligrams per day.
• Vitamin B3: 14 to 16 milligrams per day.
• Vitamin B5: 5 milligrams per day.
• Vitamin B6 (may be called pyridoxine): 1.3 to 1.7 milligrams per day.
• Vitamin B7: 30 micrograms per day.
• Vitamin B12 (may be called cobalamin): 2.4 micrograms per day.
• Folate: 400 micrograms per day.

3. Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many types of fruits and vegetables. It acts as an antioxidant to neutralize free radicals and reduce the risk of inflammation and disease.

A water-soluble vitamin is not stored in the body and must be consumed each day. B vitamins join vitamin C as the only water-soluble vitamins.

Vitamin C not only improves immunity against colds, infections and other illnesses, but your body also uses vitamin C to synthesize important compounds like collagen, a type of structural protein that makes up connective tissue and aids in wound healing. As a result, vitamin C is also believed to help slow down skin aging and can also protect against skin damage and free radical formation caused by ultraviolet exposure.

For women at least 19 years old, 75 milligrams daily is recommended. Individuals who smoke need an additional 35 milligrams of vitamin C daily. For women who are pregnant and breastfeeding, daily amount should be between 85 and 120 milligrams.

4. Vitamin D3

Vitamin D3 is one of the most buzzed-about supplements in the health industry. It’s estimated that over 41 percent of the population is deficient in vitamin D, which plays a central role in everything from regulating mood to modulating immune cells in the body and beyond.

Vitamin D3 can be obtained from certain foods like eggs, some dairy products and certain mushrooms, but we get the overwhelming majority of our vitamin D from sun exposure.

Vitamin D3 is important for bone/skeletal health, brain functions, preventing mood disorders and hormonal balance, since it acts very similarly to a hormone once inside the body. Your best bet to make sure you get enough is to spend 15–20 minutes outside most days of the week without sunscreen on, which allows vitamin D3 to be synthesized when it comes into contact with your skin.

The RDA for vitamin D is 600 international units for women and 800 IU for adults over 70 years. However, many believe that the recommended vitamin D3 dosage should be even higher, and supplements often contain doses of up to 5,000 IU per day. Check with your health care provider to find the right amount for you.

5. Vitamin E

Positive effects of vitamin E include its ability to support proper functions of many organs, enzymatic activities and neurological processes. For example, consuming enough of this antioxidant vitamin, ideally from vitamin E-rich foods but also supplements, can include helping reduce the risk of prostate cancer, coronary heart disease and mild cognitive impairment.

Additionally, it can help in balancing cholesterol, repairing damaged skin, thickening hair, balancing hormones, helping PMS symptoms and  improving vision.

Getting enough vitamin E seems to be especially critical for the very young (fetuses or infants), the elderly, and women who are or may become pregnant.

The RDA for vitamin E is 15 milligrams (22.4 IU) per day for women 14 years and over, including those who are pregnant. Breastfeeding? Then up the amount to 19 milligrams (28.5 IU) per day.

6. Vitamin K

Vitamin K is important for building and maintaining strong bones, blood clotting, and preventing heart disease — currently the No. 1 cause of death among women living in the U.S. and many other western nations. Many women fall short in this valuable nutrient, which is a shame considering studies have shown that individuals who increase their intake of dietary vitamin K have a lower risk of cardiovascular mortality.

You’re most likely to be low in vitamin K if you’ve been taking antibiotics for an extended period of time, suffer from intestinal problems such as IBS or inflammatory bowel disease, or you take cholesterol-lowering medications.

There are two main types of vitamin K, both of which we acquire from our diets. Vitamin K1 is found in vegetables, while vitamin K2 is found in things like dairy products.

The best way to prevent vitamin K deficiency is to eat plenty of different veggies, including green leafy vegetables, broccoli, cabbage, fish and eggs.

The Food and Nutrition Board at the Institute of Medicine recommends the following as adequate intakes of vitamin K:

• Females age 14–18: 75 mcg/day
• Females age 19 and older: 90 mcg/day

Best Minerals for Women

While technically the nutrients below aren’t “vitamins” (they’re actually essential minerals and fatty acids), it’s important for women to prevent deficiencies in these, too. Most of these can be found in many multivitamins for women.

1. Iron

Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among young women. The body uses iron to produce hemoglobin, a type of protein that transports oxygen via blood from the lungs to other tissues throughout the body. There are two different kinds of iron (heme and non-heme), and the most absorbable and easily utilized by the body is the iron found in animal proteins like eggs, meat, fish and poultry (leafy greens and beans are good plant-based options, too).

Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough since demand for iron increases during menstruation due to blood loss. It’s been found that, globally, more than 50 percent of all pregnant women are very low in iron to the point of being considered anemic.

Women with adequate stores of iron and vitamin B12 and are less likely to suffer from fatigue, poor immunity and fatal infections, dangerous pregnancies, and bleeding episodes that put their lives at risk.

Women require a higher amount of iron each day due to blood loss caused by menstruation. Women age 19 and over need about 18 milligrams of iron daily or around 27 milligrams daily during pregnancy. These needs decrease to around 8 milligrams daily after age 51.

2. Iodine

According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones.

Most people eating a Western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies. An even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient.

Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances and trouble during pregnancy.

The RDA for iodine is 150 micrograms every day for those over the age of 14. For those pregnant or breastfeeding, the amount goes up to 220 to 290 micrograms every day.

3. Magnesium

Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium and is essential for over 300 different biochemical functions in the body. On a global scale, soil depletion has resulted in many crops being lower in magnesium than in past generations — plus health conditions like digestive disorders, leaky gut, chronic stress and ongoing medication use can all lower someone’s magnesium levels.

Leg cramps, insomnia, muscle spasms, anxiety, headaches and digestive issues like constipation can all be signs of magnesium deficiency. For older women, the risk of deficiency might be even greater. Studies have shown that many older people don’t eat magnesium-rich foods — such as leafy green veggies, sea vegetables/algae, beans, nuts and seeds — to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss.

In general, aim for around 320 milligrams per day for most adult women.

4. Calcium

Getting enough calcium is important for bone strength, but it’s also crucial for regulating heart rhythms, aiding in muscle functions, controlling blood pressure and cholesterol levels, and many other functions related to nerve signaling too.

Calcium, when consumed when other key nutrients like vitamin D and magnesium, has been shown to offer protection against some of the biggest threats to women: heart disease, osteoporosis, diabetes and cancer, for example. Calcium deficiency is very common among both men and women, however.

Calcium is not absorbed properly when someone has low levels of vitamin D and magnesium (deficiencies in both are common) — plus certain crops that are normally high in calcium have become depleted of minerals due to soil depletion. This electrolyte, which is actually the body’s most abundant mineral, can be obtained from drinking raw milk, having yogurt or kefir, and from certain plant foods (especially organic types), like leafy green vegetables (such as collard greens and kale), broccoli, okra and beans.

Supplementing with calcium has pros and cons, so speak with your doctor about your risk factors, and first try to get enough from eating calcium-rich foods if you can. Calcium is found in most multivitamins, and ideally you end up with about 1,000 to 1,300 milligrams per day for adult women.

Final Thoughts

• According to UNICEF, almost 70 percent of women and girls worldwide (about 1.2 billion people) suffer from nutritional deficiencies.
• Furthermore, it’s believed that around 30 percent of pregnant women are deficient in one or more of the most important vitamins and minerals, and estimates show about 75 percent of those women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.
• The best vitamins for women include vitamins A, C, D, E, K and B vitamins. In addition to the best vitamins for women, other nutrients that are important include iron, iodine, magnesium and calcium.
• Risk factors that make a women more likely to have a vitamin or mineral deficiency include eating a highly processed diet, being vegetarian or vegan, being underweight or consuming too little calories in general, being of reproductive age, being over the age of 65, and having a low socioeconomic status, a lack of education and living in poverty.
• Make sure to consume as many of the best vitamins for women as possible in order to be the healthiest you can be and prevent nutritional deficiencies.
• If you’re looking for a high-quality multivitamin, I highly recommend choosing a fermented option, as this form of predigestion makes the nutrients a vitamin contains more absorbable for your digestive system. You may also try multivitamins that are packed with additional superfood ingredients like spirulina, camu camu, chia seeds, apple cider vinegar and ashwagandha.

The post Best Vitamins for Women (and Top Minerals, Too) appeared first on Dr. Axe.

Vitamin B12 deficiency is believed to be one of the most common nutrient deficiencies in the world, especially among people taking stomach acid-altering medications and antibiotics frequently, along with the elderly and sometimes vegetarians/vegans. For this reason, B12 shots are sometimes used to offset the many symptoms of vitamin B12 deficiency, such as fatigue and weakness, poor moods, and low concentration.

Even more serious is that B12 deficiency can disturb red blood cell formation and elevate homocysteine levels, which negatively impacts neurological and cardiovascular health, in addition to posing risks during pregnancy.

While there are vitamin B12 foods available, some people have a harder time absorbing and actually utilizing this nutrient due to digestive or metabolic limitations. Because B12 vitamin is bound to amino acids (found in protein foods) and is only released when certain enzymes and stomach acids are present, it’s possible to consume enough but still remain somewhat deficient.

So are B12 shots the answer to restoring health in those with low levels? Vitamin B12 benefits and benefits of receiving B12 injections can include improved moods, protection against cognitive decline and better energy, but as you’ll learn, there are also risks involved.

B12 shots don’t always resolve the underlying problem of deficiency, so they’re not the be-all and end-all when it comes to treating symptoms.

What Is B12? (What Does It Do?)

Vitamin B12 is an essential vitamin that’s crucial for many vital metabolic and hormonal functions — including the production of digestive enzymes and carrying important nutrients into and out of cells. Due to how it helps convert and synthesize many other compounds within the body, it’s needed for well over 100 daily functions.

Some of the roles that are attributed to vitamin B12 include:

• Forming red blood cells
• Playing a role in DNA/RNA synthesis
• Acting as a cofactor for methionine synthase (helping with methylation or the conversion of homocysteine to methionine, which protects cardiovascular health and more)
• Facilitating metabolic conversion of protein and fats
• Carrying out neurotransmitter functions and helping with production of hormones
• Helping convert amino acids and make creatine
• Producing myelin sheath (the coating of nerves)
• Helping with synthesis of hemoglobin
• Playing a role in fetal development during pregnancy

How Much Do You Need?

The National Institute of Health (NIH) shares that the recommended dietary allowance (RDA) for vitamin B12 is:

• Infants 0–6 months: 0.4 microgram
• Infants 7–12 months: 0.5 microgram
• Toddlers 1–3 years: 0.9 microgram
• Children 4–8 years: 1.2 micrograms
• Children 9–13 years: 1.8 micrograms
• Adult men and women over age 14: 2.4 micrograms
• Women who are pregnant: 2.6 micrograms
• Women who are breastfeeding: 2.8micrograms

For adults over 50 years old, the NIH recommends taking a daily vitamin B12 supplement or consuming foods fortified with vitamin B12. The recommendation is to take between 25–100 micrograms per day, as this amount has been shown to maintain healthy levels of vitamin B12 levels in older people.

Vitamin B12 levels are usually tested with a blood serum test, and values below approximately 170–250 picogram per milliliter in adults are considered signs of deficiencies. However, it’s common for blood tests to reveal inaccurate information regarding B12 levels since a high percentage is stored in the liver and not always revealed through testing. (For example, taking large amounts of folic acid has been found to mask vitamin B12 deficiency in some patients.)

What Are B12 Shots?

B12 injections are shots that contain high doses of vitamin B12 that are used to quickly elevate levels in someone with a deficiency.

Vitamin B12 shots are normally available by prescription only and are administered into a patient’s muscle tissue about once monthly, although dosage varies depending on age and medical history.

Most people living in industrialized nations tend to get enough vitamin B12, although not all. The absorption of vitamin B12 requires something called intrinsic factor, which is a protein found in stomach acid. Some medical conditions impact the body’s ability to make intrinsic factor and therefore causes a B12 deficiency.

Vitamin B12 shots are administered most often in those with genetic conditions that block absorption and people with the disorder called pernicious anemia, which can result in severe malabsorption and deficiency. Pernicious anemia is caused by a decrease in red blood cells when the body can’t absorb enough vitamin B12, greatly raising the risk for neurological complications.

B12 Injection Benefits

The NIH reports that in those with confirmed deficiency, B12 shots can have important benefits. However, it’s been found that oral B12 supplementation when taken in high doses can have similar protective effects.

For example, one study found that taking 1,000–2,000 micrograms orally in properly timed doses helped improve levels as much as injections.

Benefits of B12 injections include the following:

1. Might Reduce Depression, Cognitive Decline and Dementia: Some studies show that, especially in older people, supplementing with vitamin B12 can help prevent depression, restore better mood control and retain healthy memory/mental functioning.
2. Helps Lower Fatigue: Restoring vitamin B12 to healthy levels can treat anemia, help with conversion of macronutrients and production of creatine (beneficial for building muscle mass), and reduce muscle weakness.
3. Can Help Improve Your Metabolism: Some people turn to vitamin B12 shots to overcome a sluggish metabolism and even help with weight loss. Because injections might give patients more energy and regulate hormone production, it’s possible to experience changes in appetite, improved sleep and better exercise performance. Some even claim B12 shots improve appearance of their skin, hair and nails.
4. Protects the Heart: Elevated homocysteine levels have been identified as a risk factor for cardiovascular disease, the No. 1 killer of adults in industrialized nations. Vitamin B12 is needed for conversion of homocysteine and therefore can help prevent conditions or complications like heart attack, stroke or coronary heart disease.
5. Improves Low Sperm Count: Research shows that vitamin B12 may improve the functionality of reproductive organs and decrease levels of oxidative damage to sperm, thereby impacting sperm count. Maintaining healthy levels of the nutrient may also decrease inflammation-induced semen impairment, according to researchers.
6. Helps with Fetal Development During Pregnancy: Studies indicate that lower B12 levels in pregnant women increases the risk of preterm birth and are associated with an increased risk of newborn low birth weight.
7. Helps Prevent or Treat Diabetic Neuropathy: There’s evidence showing that vitamin B12 supplements may improve symptoms among people with diabetic neuropathy, nerve damage that’s associated with diabetes. However, more research isa needed on the efficacy of vitamin B12 shots for this condition.

Safety and Side Effects

The potential risk or drawbacks of B12 injections include the following:

1. Problems with Absorption

Even if someone receives high doses of vitamin B12, it doesn’t necessarily mean that his or her body has the ability to properly absorb and use the whole dose. That’s because utilization of vitamin B12 (especially from supplements) depends on levels of other metabolic cofactors and acids.

The NIH reports that only about 10 micrograms of a 500-microgram oral supplement are actually absorbed in healthy people due to limitations of stomach acid and intrinsic factor.

2. Interactions with Medications

Vitamin B12 has the potential to interact with certain medications, including diabetic prescriptions, metformin, proton pump inhibitors, antagonists and antibiotics. High doses might also possibly interfere with levels of other vitamins, enzymes and minerals, which is always a potential problem when taking any nutrient in very large quantities.

Is it too dangerous to take too much vitamin B12? Because it’s a water-soluble vitamin, any excess that isn’t used should be flushed from the body and not pose too much risk (not the case with fat-soluble vitamins like vitamin A).

The Institute of Medicine reports that “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.”

However, if you’re not deficient in vitamin B12 to begin with or you don’t address the underlying reasons you might be deficient, injections likely won’t do much to improve overall quality of life. As researchers from Cornell University Medicine stated, “Management requires correctly diagnosing cobalamin deficiency, reversing it, defining its underlying causes, preventing relapse, managing the underlying disorder and its complications, and educating the patient.”

Do You Need B12 Injections?

The signs and symptoms of B12 deficiency that indicate you may benefit from vitamin B12 injections include:

• chronic fatigue, lethargy and weakness
• Muscle aches, joint pain and trouble exercising
• Poor memory, inability to concentrate and other cognitive problems associated with aging
• Mood changes, like increased depression and anxiety, or signs of nervousness like rapid heartbeats/palpitations
• Poor dental health, including bleeding gums and mouth sores
• Shortness of breath and feeling dizzy
• Poor appetite or digestive problems, like constipation, nausea, diarrhea or cramping
• Sometimes greater risk for problems like cardiovascular complications or even cancer (due to a rise in homocysteine levels)

Why might you be low in vitamin B12, even if you eat a relatively healthy diet? One reason is being low in a type of compound produced within the stomach called intrinsic factor (a type of glycoprotein), which combines with vitamin B12 once consumed in order to allow it to be absorbed.

Research shows that around 50 percent to 60 percent of ingested vitamin B12 is usually absorbed when enough intrinsic factor is present in relation to B12, but absorption decreases drastically when this ratio changes.

Older people usually produce less stomach acid and therefore less intrinsic factor, increasing their risk for deficiency. People who take medications regularly that decrease stomach acid production can also become deficient in vitamin B12 for this reason, whether they consume enough from their diets or not.

Because of how vitamin B12 is absorbed, the most common risk factors for B12 deficiency are:

• Genetic susceptibility: Some people genetically produce less intrinsic factor and stomach acid needed for B12 absorption. This population might benefit most from injections if dietary improvements don’t do enough to raise levels.
• Having an autoimmune disease: Some autoimmune diseases can damage the stomach lining (including pernicious anemia) where intrinsic factor is produced.
• Older age: Due to changes in dietary nutrient intake (usually from eating less overall) and also decreased production of stomach acid, the elderly tend to have reduced levels of vitamin B12. This is one reason that mood changes, poor memory and weakness become more common with older age.
• Having an intestinal disorder resulting in less stomach acid: Research suggests that these include conditions like gastritis, hypochlorhydria or achlorhydria. Problems can also arise after intestinal or stomach surgeries are performed.
• Taking stomach acid-lowering drugs: Medications can block absorption, including antacids used to treat conditions like gastritis or esophageal reflux and antihistamines.
• Being a vegetarian or vegan: This group consumes less foods that are naturally high in vitamin B12, such as beef and poultry (and sometimes dairy and fish too), which means their intake of vitamin B12 is lower whether their absorption is adequate or not.

Better Ways to Address B12 Deficiency

The ideal and safest way to consume enough of any nutrient is getting it naturally through whole food sources. However, sometimes due to other health conditions or food preferences, this isn’t always possible, but if you can, you should consume foods that provide this valuable vitamin.

The foods highest in vitamin B12 are:

• Organ meats, such as beef and chicken liver
• Wild-caught fish, including salmon, herring, mackerel, tuna, trout and sardines (also great sources of other vital nutrients, like omega-3 fatty acids)
• Organic dairy products, including probiotic-rich yogurt or raw milk
• Pasture-raised poultry, including turkey or chicken
• Grass-fed beef and lamb

When it’s not possible to get enough vitamin B12 from your diet, perhaps due to genetic conditions or taking necessary medications, someone might choose to boost intake of vitamin B12 in several ways other than receiving injections. These can include taking oral dietary supplements and now even a new form of prescription vitamin B12 medication available in gel form.

Gel formulations of vitamin B12 are somewhat new and applied into the nostrils (intranasally). They’re now considered an alternative to vitamin B12 shot that some prefer because they require no needles.

There is not as much evidence regarding long-term efficacy or safety of gel vitamin B12 compared to injections, but at this time it appears B12 gel works similarly to raise blood levels.

Remember that whether you choose to use vitamin B12 in supplement form or not to resolve deficiency symptoms, it’s important to identify the real reason you’re struggling with deficiency in the first place.

Conclusion

• Vitamin B12 shots are used to overcome vitamin B12 deficiency, which is common especially among the elderly, those with intestinal damage or disorders, people with pernicious anemia, and vegetarians/vegans.
• The benefits of vitamin B12 injections include treating or preventing symptoms, such as fatigue, heart problems, neurological damage, mood changes, muscle weakness and hormone imbalances.
• The best way to get enough vitamin B12 is through a healthy diet whenever possible, such as from consuming grass-fed beef, poultry or wild-caught fish.
• Risks of taking vitamin B12 injections include taking unnecessarily high amounts (which aren’t always absorbed properly anyway) and experiencing interactions with other medications.

The post B12 Shots: Vitamin B12 Injections Benefits, Risks and Better Alternatives? appeared first on Dr. Axe.

Iodine is considered one of the body’s vital nutrients, responsible for regulating thyroid function, supporting a healthy metabolism, aiding in growth and development, and preventing certain chronic diseases. Unfortunately, many adults don’t consume enough iodine-rich foods and, thus, suffer from an iodine deficiency.

Therefore, many suffer a range of negative health consequences as a result, known as iodine deficiency disorders.

Iodine is present throughout the body in just about every organ and tissue, needed by almost every bodily system to keep us alive and energized. For this reason, iodine deficiency poses many risks — an alarming thought considering that some sources suggest around 50 percent or more of the adult population in Western developed nations are at least somewhat iodine-deficient.

That’s why eating iodine-rich foods is so vital.

What Is Iodine?

Iodine is an essential mineral that enters the body through iodine-rich foods, including certain salts (“iodized salt”), eggs, sea vegetables, fish, beans and other foods. It’s found naturally in mineral-rich soils and also ocean water.

Iodine present in foods and iodized salt contains several chemical forms of iodine, including sodium and potassium salts, inorganic iodine (I2), iodate, and iodide. Iodine usually occurs as a salt and is called iodide when it does (not iodine).

We rely on iodine to create thyroxine (T4 hormone) and triiodothyronine (T3), two of the main hormones produced by the thyroid that control numerous important functions.

Iodide is absorbed in the stomach and enters the bloodstream, circulating to the thyroid gland, where it uses appropriate amounts for thyroid hormone synthesis. The unused iodine that we get from iodine-rich foods is then excreted in the urine.

A healthy adult usually has about 15–20 milligrams of iodine present within her body at one time — 70 percent to 80 percent of which is stored in the thyroid.

What is one of the most widespread symptoms of iodine deficiency? Thyroid disorders. Thyroid function relies on proper levels of iodine, so too much (or too little) can cause many serious health problems.

Wondering how increase your iodine levels? The very best way to maintain a normal iodine status is by eating foods high in iodine.

Iodine-Rich Foods

What foods are high in iodine? Here are the best foods with iodine, according to the U.S. Department of Agriculture, with percentages below based on the recommended dietary allowance for the average adult:

1. Dried kelp — 1 whole sheet dried contains up to 2,984 mcg (1,989% Daily Value*)
2. Dried wakame — two tablespoons contains 420 mcg (300% DV)
3. Baked cod — 3 ounces contains 146 mcg of iodine (97% DV)
4. Nori seaweed — 2 tablespoons (flaked) contains 116 mcg (77% DV)
5. Oysters, cooked — 3 ounces contains 93 mcg (62% DV)
6. Greek yogurt, nonfat plain — ¾ cup contains 87 mcg (58% DV)
7. Milk, nonfat — 1 cup contains 84 mcg (56% DV)
8. Iodized table salt — ¼ teaspoon contains 78 mcg (52% DV)
9. Egg, hard boiled — 1 large contains 31 mcg (21% DV)
10. Lima beans, cooked — 1 cup contains 16 mcg (10% DV)
11. Cheddar cheese — 1 ounce contains 14 mcg (9% DV)
12. Beef liver, cooked — 3 ounces contains 14 mcg (9% DV)
13. Shrimp, cooked — 3 ounces contains 13 mcg (9% DV)
14. Prunes — 5 prunes contain 13 mcg (9% DV)
15. Corn, cooked — half-cup contains 14 mcg (9% DV)
16. Tuna, canned in water, drained — 3 ounces contains 8 mcg (5% DV)

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

The ocean is considered the prime provider of iodine‐rich foods, such as seaweeds, including kelp, hiziki, kombu, nori, arame and wakame. Kelp seaweed contains the highest amount of iodine among all foods.

Other good sources include cheddar and mozzarella cheeses, along with grass-fed butter (almost all dairy products contain some iodine), sardines, scallops, shrimp and other types of seaweeds.

What vegetables are high in iodine? As you can see above, some of the top vegetable sources include green beans and peas. Organic/non-GMO corn, leafy greens, onions, sweet potatoes, many legumes/beans, nuts, seeds, and whole grains like barley are also iodine-rich foods.

Do bananas have iodine? Yes, although they do not contain as much as dried fruits like prunes and raisins.

Berries, including strawberries, also contain some.

Keep in mind that iodine levels vary greatly within a type of food depending on the conditions in which it was grown or produced. For example, because soil depletion is a concern for lowering iodine counts in foods, crops grown in depleted soils have lower levels of iodine than organically grown crops.

Similarly, wild-caught seafood and cage-free, organic eggs are more likely to contain higher levels of nutrients than farm-raised fish or conventionally produced versions.

Health Benefits

1. Supports Thyroid Health

The thyroid must have high enough levels of iodine present in order to make key hormones, including thyroxine.

Thyroid hormones regulate many important biochemical reactions every day. Some of the most significant include the synthesis of amino acids from proteins, digestive enzyme activity, and proper skeletal and central nervous system development.

When thyroid disorders such as hypothyroidism occur because of a diet low in iodine-rich foods, symptoms can range from a sluggish metabolism to heart complications, changes in appetite and body temperature, alterations in thirst and perspiration, weight fluctuations, and mood changes.

Acquiring enough of this mineral is also important for preventing goiters, or an enlarged thyroid, as well.

2. May Help Prevent Cancer

Iodine improves immunity and helps induce apoptosis — the self-destruction of dangerous, cancerous cells. While it can help destroy mutated cancer cells, it doesn’t destroy healthy cells in the process.

For example, evidence shows the ability of iodine-rich seaweed to inhibit certain types of breast tumor development. This is supported by the relatively low rate of breast cancer in parts of the world like Japan, where women consume a diet high in seaweed.

Specific types of iodine treatments are also sometimes used to help treat thyroid cancers.

3. Supports Growth and Development in Children

Iodine is most critical in the early stages of development, as a fetus’ brain tissue and thyroid receptors are extremely dependent on this mineral to form normally.

Research shows that an iodine deficiency during pregnancy and infancy can disturb healthy growth and brain development. Infants with iodine deficiency are more susceptible to mortality and at a higher risk for neurodegenerative problems — like a form of mental disability known as cretinism — low growth rate, motor-function problems and learning disabilities.

Although doctors commonly test women during pregnancy for iodine deficiency, it’s difficult to get an accurate reading of iodine levels. Thus, many health experts now encourage women to increase their intake of iodine-rich foods in their pregnancy diet and supplement with iodine considering how common deficiencies are.

4. Maintains Healthy Brain Function

Studies show that iodine plays a role in healthy brain development and ongoing cognitive abilities — therefore deficiency is thought by experts to be one of the most common preventable causes of mental disorders in the world, as well as neurodegenerative impairment.

Some of the ways that it supports cognitive health include by facilitating brain development during specific time windows influencing neurogenesis, neuronal and glial cell differentiation, myelination, neuronal migration, and synaptogenesis.

5. Preserves Skin Health and Fights Infections

A common sign of iodine deficiency is dry, rough and irritated skin that becomes flaky and inflamed. This mineral also helps regulate perspiration, so people might experience changes in how much they sweat if their levels become imbalanced.

Another benefit is potentially helping to treat minor infections, such as those that form in scrapes, when applied topically since it has natural antibacterial properties.

6. Helps Control Sweating and Body Temperature

Sweating is an important detoxification method that the body uses to discard toxins and even excess calories. Iodine deficiency can disturb the natural way we flush waste from the body through our pores and control our body temperatures.

Similar to an ability to produce enough sweat, a lack of iodine also can cause dry mouth due to an abnormally low production of saliva. This makes it difficult to enjoy eating and can impair digestion to some degree.

Iodine Deficiency

Worldwide around 2 billion people are estimated to suffer from insufficient iodine intake, although many are unaware because they don’t display symptoms. Populations in South Asia and sub-Saharan Africa are particularly affected.

In the U.S. and Europe, deficiency is believed to be on the rise.

Common signs of an iodine deficiency include:

• Trouble producing saliva and properly digesting food
• Swollen salivary glands and dry mouth
• Skin problems, including dry skin
• Poor concentration and difficulty retaining information
• Muscle pains and weakness
• Increased risk for thyroid disease
• Increased risk for fibrosis and fibromyalgia
• A higher risk for developmental problems in babies and children

Although too much iodine is a potential risk for thyroid disruptions, it’s much less common and considered a relatively small risk compared to the substantial risks of deficiency. Plus, consuming very high levels from foods high in iodine alone is very unlikely.

Due to the high prevalence of iodine deficiencies globally, plus the serious health concerns as a consequence, there is much more emphasis in the health community on adding more of this mineral into the average person’s diet than worrying about removing it.

Why are more people experiencing iodine deficiency?

Several reasons might be to blame, including:

• A reduction in dietary iodine intake.
• A higher exposure rate to certain chemicals found in processed foods that reduce iodine absorption (especially the compound called bromine, found in many plastic containers and baked goods, for example).
• A depletion in the amount of iodine found in soils.

Bromine, found in lots of industrial-produced packaged food products, is of particular interest to researchers, since it’s known to block foods rich in iodine from being useful and absorbable to some degree. Bromine is able to displace iodine and might lead to higher rates of iodine deficiency.

When it comes to soil depletion, research points to the fact that, around the world, soils contain varying amounts of iodine, which in turn affects the quantity of this mineral within crops. In some areas, mineral deficient soils are more common, which makes it more likely that people will develop deficiencies.

Efforts to reduce deficiencies, known as “salt iodization programs,” help reduce the rate of deficiency in some parts of the impoverished world that experience high rates of ill health effects. But the surest way to prevent deficiencies (and the safest) is to increase your intake of iodine-rich foods.

Supplements and Dosage

Low iodine status and diets low in foods with iodine are associated with an increased risk for thyroid disease, but there are also potential thyroid and hormonal risks associated with taking too much iodine, especially from supplements that contain it in the form of iodide.

Although it seems counterintuitive, research suggests that consuming more than the suggested amount per day is even associated with an increased risk for thyroid disorders as opposed to preventing them.

Recommended daily intake:

Iodine recommendations are given in terms of “dietary reference intakes” (DRIs). DRIs were developed by the Food and Nutrition Board at the Institute of Medicine of the National Academies as a set of values used for planning and assessing nutrient intakes of healthy people.

According to the USDA, the recommended amount of iodine depends on your age and gender and are as follows:

• Birth to 6 months: 110 micrograms
• 7–12 months: 130 micrograms
• 1–8 years: 90 micrograms
• 9–13 years: 120 micrograms
• 14 years and older: 150 micrograms
• Pregnant women: 220 micrograms
• Breastfeeding women: 290 micrograms

How can you best meet these recommended amounts? Eat more foods rich in iodine, especially the kind that naturally contain this mineral and aren’t fortified.

Risk and Side Effects

As mentioned earlier, too much iodine can lead to thyroid disorders because it has the potential for causing goiters on the thyroid just like an iron deficiency does. People who have Hashimoto’s disease, thyroiditis or certain cases of hypothyroidism should speak with their doctors to discuss how much, if any, iodine should be taken through supplements carefully.

Are iodine salts and supplements healthy?

According to the USDA, more than 70 countries, including the United States and Canada, have public health salt iodization programs, and 70 percent of households worldwide use iodized salt.

The intentions of iodizing salt originally was to prevent deficiencies, so in the U.S. manufacturers started adding iodine to table salt in the 1920s.

The U.S. Food and Drug Administration approves potassium iodide and cuprous iodide for salt iodization, and the World Health Organization recommends the use of potassium iodate due to its greater stability.

On average, about 45 micrograms of iodine can be found in each eighth of a teaspoon of iodized salt in the U.S.

By law, food manufacturers almost always use non-iodized salt in processed foods and list salt as iodized in the ingredient list on foods that use iodized salt. The reason is to prevent very high intakes of iodine, considering the majority of salt intake in the United States comes from processed foods.

It’s best to consume real salt, either Himalayan or Celtic sea salt, as opposed to iodized table salt. Sea salt contains more than 60 trace minerals and doesn’t pose a risk for overconsuming iodine like table salt does. It’s also much more natural, beneficial and tastes better.

Many supplements also contain iodine in the forms of potassium iodide or sodium iodide, including many multivitamins. Kelp capsules also contain iodine.

These usually aren’t necessary when someone consumes enough iodine-rich foods and may even be dangerous if taken in high doses. Taking supplements within the recommended daily amount can be helpful and is considered safe, but it’s also best to follow dosages carefully and aim to get nutrients from food whenever possible.

Conclusion

• Iodine is an essential mineral that enters the body through certain foods and salts.
• We rely on iodine to create thyroxine (T4 hormone) and triiodothyronine (T3), two of the main hormones produced by the thyroid that control numerous important functions.
• Unfortunately, many people are deficient in this mineral, which makes consuming iodine-rich foods all the more important.
• Low iodine intake can lead to symptoms such as poor digestion, dry mouth, skin problems, poor concentration, muscle pains, weakness and others.
• The best way to safely increase your iodine intake is to consume foods rich in iodine, such as egg, algae, vegetables, beans and fish.

The post Iodine-Rich Foods & Benefits for the Thyroid, Etc. appeared first on Dr. Axe.

Magnesium is a critical mineral involved in many aspects of our health, and there are plenty of magnesium benefits for health. Meanwhile, low levels have been linked to several conditions, such as Alzheimer’s, heart disease and diabetes.

Getting enough of this electrolyte, preferably through consuming foods high in magnesium, offers a host of health benefits, from alleviating symptoms of PMS and headaches to fighting depression, constipation and insomnia.

That being said, a surprising number of people are deficient in magnesium. Some sources report that up to 50 percent of the U.S. population is magnesium deficient — and without sufficient levels, vitamin D can’t be metabolized.

What is magnesium good for? It’s one of the most important nutrients when it comes to maintaining optimal health.

Here’s a bit more about the many roles and magnesium benefits that this electrolyte has.

What Is Magnesium?

Magnesium is an element and mineral found throughout nature and one of the body’s electrolytes. About 99 percent of your body’s total magnesium is stored in your bones, muscles and soft tissues, while only about 1 percent is concentrated in the blood.

In the body, it is the fourth most abundant mineral and a co-factor to hundreds of enzyme systems, affecting muscle and nerve function, blood glucose control, blood pressure regulation, and more.

Magnesium is involved in more than 300 reactions in the body and needed for many important bodily functions. Magnesium benefits include supporting:

• DNA synthesis
• Muscle contractions
• Blood pressure regulation
• Protein synthesis
• Insulin metabolism
• Nerve transmission
• Reproduction

Magnesium Benefits

1. Can Help Alleviate PMS Symptoms

Premenstrual syndrome, or PMS, is a group of symptoms that occurs in women one to two weeks before menstruation. Symptoms can vary but typically include mood swings, weight gain, food cravings, water retention, fatigue, irritability, sore breasts and digestive issues.

Some studies have shown that magnesium may be able to help effectively reduce these symptoms. In one study, a combination of magnesium and vitamin B6 was found to significantly decrease PMS symptoms compared to a control group.

Another study published in the Journal of Women’s Health showed that 200 milligrams of magnesium daily helped reduce the severity of several PMS symptoms, including weight gain, swelling, bloating and breast tenderness.

2. Supports Healthy Blood Pressure and Heart Health

A 2018 review states, “Subclinical magnesium deficiency increases the risk of numerous types of cardiovascular disease,” including coronary artery disease and hypertension.

High blood pressure, or hypertension, is a common condition that affects millions of people worldwide. It forces your heart to work harder, which can put a strain on the heart muscle and eventually lead to heart disease.

Filling your diet with magnesium-rich foods, as well as those foods high in potassium, may be able to help promote better heart health and normal blood pressure levels.

One study even found evidence that supplementing with magnesium reduced both systolic and diastolic blood pressure in adults with hypertension.

Keep in mind that potassium is another important electrolyte for heart health and circulation because it increases the excretion of sodium through the urine.

3. May Help Boost Physical Performance

Because of its role in muscle function and energy production, this electrolyte is believed to have an impact on exercise performance. During strenuous exercise, it’s estimated that requirements increase by 10 percent to 20 percent.

A study published in the American Journal of Clinical Nutrition looked at the effects of magnesium on performance in 124 elderly women. After 12 weeks, daily supplementation with magnesium oxide was found to improve physical performance compared to a control group.

Another study demonstrated that triathletes who were given magnesium supplements for four weeks had improvements in their swimming, cycling and running times.

Besides eating plenty of magnesium-rich foods, be sure to include some of the other best foods for athletes in your diet to enhance physical performance even more.

4. Helps Control Inflammation

Low levels of magnesium have been linked to higher levels of inflammation in several studies. A study in 2014, for example, found that both low magnesium intake and low levels in the blood were associated with higher levels of markers of low-grade chronic inflammation, which is believed to be due to increased release of cytokines and free radicals.

A study published in the Archives of Medical Research showed that taking magnesium chloride was able to reduce levels of inflammation in 62 adults with prediabetes.

It’s no surprise that many foods high in magnesium make the list of top anti-inflammatory foods as well. Most of these foods also contain beneficial antioxidants and phytonutrients that can help keep free radical damage under control.

5. May Prevent Migraines

Migraines are a type of headache disorder characterized by migraine symptoms like nausea, sensitivity to light and sound, and a severe throbbing pain. This debilitating condition is also incredibly common.

In 2012, an estimated 14 percent of American adults reported suffering from migraines in the past three months.

Low levels of magnesium may contribute to migraines, and some studies have found that supplementation could even reduce migraine frequency.

One study measured the effects of magnesium supplementation in 86 children with frequent migraines. Children received either a magnesium oxide supplement or a placebo for 16 weeks.

At the end of the study, those who took the supplement had significantly less headache frequency and lower headache severity compared to the placebo group.

Another study found that it was more effective and fast-acting in providing migraine relief than a common medication.

In addition to including plenty of magnesium-rich foods in your diet, following a well-rounded diet and minimizing your intake of refined sugars and processed meats can also help you get rid of a migraine.

6. Can Help Normalize Blood Sugar and Protect Against Metabolic Syndrome

There’s evidence suggesting that higher magnesium intake can benefit blood sugar levels and may help prevent insulin resistance and type 2 diabetes. Several studies have linked low levels with chronic inflammation and metabolic syndrome.

Insulin is the hormone responsible for transporting sugar (glucose) from the blood to the tissues to be used as fuel. If you consistently eat lots of carbs and refined sugar, you will produce more and more insulin as your body tries to keep up with the increased demand.

Sustaining high levels of insulin for long periods of time can cause insulin resistance, decreasing its ability to shuttle glucose effectively, resulting in high blood sugar.

A study published in the journal Diabetes Care found that oral magnesium supplementation improved insulin sensitivity and reduced blood sugar levels in diabetic patients with low magnesium levels.

Additional research has found that the mineral could protect against diabetes. One study followed 4,497 participants for 20 years and uncovered that those with the highest intake were 47 percent less likely to develop diabetes.

Other ways to help maintain normal blood sugar include getting in plenty of physical activity, managing your stress levels, filling up on fiber and protein, and keeping your carb intake in check.

7. Fights Against Depression and Anxiety

Magnesium has potent mood-boosting properties and can help fight against depression and anxiety. In fact, some studies have even found that a low intake could be associated with an increased risk of depression.

In one study, young adults with the lowest intake of magnesium were found to have an estimated 22 percent greater risk of developing depression.

Fascinatingly, some research has even found that it could be as effective as antidepressants in treating depression. One study published in Magnesium Research compared the effects of magnesium supplementation with an antidepressant medication and found that magnesium supplements were equally effective in the treatment of depression.

Another study in 2017 found that magnesium supplementation significantly improved symptoms of both depression and anxiety after just six weeks. In addition, a 2017 review stated that among 18 studies, “existing evidence is suggestive of a beneficial effect of Mg on subjective anxiety in anxiety vulnerable samples.”

Combine this mineral with other natural treatments for depression, such as eating lots of probiotic-rich foods, getting in plenty of vitamin D, and minimizing your intake of refined carbs and sugar.

8. Can Help Enhance Sleep Quality

If you suffer from insomnia and counting sheep just doesn’t do the trick, you may want to consider increasing your intake of magnesium-rich foods. Research has shown that there may be a connection between magnesium and sleep, with some studies showing that supplementation could help reduce insomnia.

In one study, participants who took supplements experienced reduced insomnia severity, increased sleep time and decreased amount of time needed to fall asleep. Another study found that a supplement containing a mix of magnesium, melatonin and zinc improved sleep quality in residents at a long-term care facility.

Be sure to pair it with other natural insomnia-busters and natural sleep aids like calcium, essential oils and valerian root to maximize results.

9. Plays an Important Role in Metabolism of Vitamin D and Bone Health

Research suggests magnesium plays a vital role in the body’s metabolism of vitamin D. Meanwhile, vitamin D plays a role in calcium absorption into the bones and has an effect on other important vitamins and minerals that contribute to bone health, including vitamin K and phosphorus.

People with vitamin D deficiency are thought to be at risk of:

• bone-related disorders
• heart disease
• high blood pressure
• depression
• insomnia
• chronic pain
• psoriasis
• and more

This illustrates the necessity of well-rounded nutrition and proper vitamin D and magnesium intake.

10. Supports Healthy Cognitive Function

This electrolyte is known to play an essential role in nerve transmission and neuromuscular conduction, which is why it seems to have a protective role against excessive excitation that can lead to neuronal cell death.

Low levels have been associated with neurological disorders due to dysfunctions within the nervous system. Research is ongoing regarding the effects it may have in the treatment of chronic pain, epilepsy, Alzheimer’s, Parkinson’s and stroke, but what we know is that it seems to act as a low-risk adjunct treatment among those with mood issues and cognitive diseases.

11. May Help Curb Asthma Symptoms

Research is still underway, but there’s growing evidence that magnesium may have a role in managing asthma symptoms in both children and adults through its dual effects as an anti-inflammatory and broncho-dilating agent.

While it isn’t intended to replace other asthma treatments, some doctors recommend it as an adjunct treatment that is low-cost and low-risk.

Food Sources

Some of the top sources are:

• wheat bran
• amaranth
• spinach
• sunflower seeds
• black beans
• mackerel
• cashews
• flaxseeds
• almonds
• dark chocolate

Dosage Recommendations

The recommended daily intake of this mineral is about 310–320 milligrams per day for women and about 400–420 milligrams daily for men.

According to the National Institutes of Health, below are the current recommended daily allowances:

• Infants–6 months: 30 milligrams
• 7–12 months: 75 milligrams
• 1–3 years: 80 milligrams
• 4–8 years: 130 milligrams
• 9–13 years: 240 milligrams
• 14–18 years: 410 milligrams for men; 360 milligrams for women
• 19–30 years: 400 milligrams for men; 310 milligrams for women
• Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
• Pregnant women: 350–360 milligrams
• Women who are breastfeeding: 310–320 milligrams

How can you raise your levels quickly? The best way is to eat foods that are high in magnesium (greens, nuts, seeds, beans, etc.) and/or to take a daily supplement.

There are several different types of magnesium supplements available, including magnesium glycinate, magnesium citrate, magnesium chloride, magnesium oxide, magnesium lactate, magnesium L-threonate, magnesium malate, magnesium sulfate and magnesium orotate. These can benefit many people but are especially helpful for those who have a known severe deficiency.

Transdermal magnesium supplementation is another way to utilize the mineral, though research is limited on its effectiveness. This involves applying magnesium oil (which is actually magnesium chloride mixed with water) topically to help it absorb into the skin.

Yet another potential way to boost levels is by using Epsom salt (a magnesium sulfate compound), such as by adding some to your baths. Again, though, more research is needed on the effectiveness of absorption through these methods.

Deficiency Symptoms

Magnesium deficiency has been linked to a number of health conditions, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s and attention deficit hyperactivity disorder.

Symptoms and conditions tied to low intake of this electrolyte include:

• hypertension
• kidney and liver damage
• migraine headaches
• glaucoma
• nutrient deficiencies, including vitamin K, vitamin B1, calcium and potassium
• restless leg syndrome
• worsened PMS symptoms
• behavioral disorders and mood swings
• insomnia and trouble sleeping
• weak bones and potentially osteoporosis
• recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
• tooth cavities
• muscle weakness and cramps
• impotence
• eclampsia and preeclampsia

Unfortunately, it’s possible to have a magnesium deficiency even with a healthy diet. Therefore, it’s important to ensure you eat plenty of nutrient-dense, magnesium-rich foods that boost your daily intake.

Risks and Side Effects

Although, as you can tell, there are many magnesium benefits, getting too much of this mineral can be problematic.

If you’re getting enough from food sources, you don’t need to worry about side effects from eating too much. Excess magnesium from food is simply filtered by the kidneys and excreted through the urine.

However, high doses of magnesium supplements can cause adverse side effects like diarrhea, nausea and abdominal cramping. Extremely high doses can lead to a magnesium overdose and symptoms of toxicity. The tolerable upper intake level from supplements is 350 milligrams per day for those above the age of nine.

Stick to the recommended dosage to sidestep negative effects on health.

Supplements can also have some interactions with certain types of medications. It can attach to tetracyclines, a type of antibiotic, and decrease their effectiveness. Take these antibiotics at least two hours before or four to six hours after supplementing.

Another concern is that supplements may lower blood pressure. If you take a medication for high blood pressure or a muscle relaxant, talk to your doctor before taking any supplement as it may alter the effects of these medications.

Conclusion

• Magnesium is an important mineral involved in many aspects of our health, as low levels can cause all kinds of health problems — from hypertension and liver damage to insomnia and impotence.
• Getting enough of this electrolyte, preferably through foods high in magnesium, offers several health benefits. Magnesium benefits include relieving symptoms of PMS and migraines to improving performance and sleep.
• What are the best sources? Foods high in this electrolyte include leafy greens, cocoa, avocados, bananas, potatoes, and some nuts, beans and grains.
• Ideally, try getting as much as possible from your diet by eating magnesium-rich foods instead of supplements unless you have a deficiency. If you’re an athlete or suffer from malabsorption issues, supplementing can also be beneficial to obtain the magnesium benefits for athletes.

The post Magnesium Benefits for Heart Health, Performance and Sleep appeared first on Dr. Axe.

Living in our American bubble of fortified foods and multivitamin supplements at virtually every supermarket in the country, we are generally out of touch with global health problems that affect literally millions of people every day, but zinc deficiency is a concern in the the United States as well.

We know that zinc benefits our health and is essential for proper body function. However, we often fail to realize that just because we are eating foods with added nutrition doesn’t mean that our bodies are absorbing it, and there are many zinc deficiency risk factors right here in the U.S.

Even people living in developed, industrial nations aren’t immune to zinc deficiency.

Zinc Deficiency Worldwide

Data shows that zinc deficiency is one of the most common micronutrient deficiencies in the world. Along with low levels of iron, iodine, folate and vitamin A, zinc deficiency is a common contributor to poor growth, intellectual impairments, perinatal complications, and increased risk of morbidity and mortality, according to research published in Annals of Nutrition & Metabolism.

Zinc deficiency is such a serious global problem that it’s responsible for roughly 176,000 diarrhea deaths, 406,000 pneumonia deaths and 207,000 malaria deaths — primarily in Africa, the Eastern Mediterranean and South-East Asia.

What is a zinc deficiency exactly?

Everyone, young and old, requires regular zinc intake to remain alive, which is why it is referred to as an “essential” trace element. Even plants and animals need it to survive! It’s present in every cell, organ, bone, tissue and fluid in the body.

When you don’t consume enough foods high in zinc, you are in danger of zinc deficiency and serious symptoms like weakened immunity and cognitive function.

Symptoms

Unfortunately, millions of people are zinc deficient and are completely unaware of their condition. Thankfully, if you keep a look out for some key indicators, you can catch a zinc deficiency early, before it has a major impact on your overall health.

The seven most common zinc deficiency symptoms that you should be aware of include:

1. Poor Neurological Function

Absolutely essential for growth and neuropsychologic performance, low zinc levels have been linked to attention and motor disorders in infants that persist well into adulthood.

In fact, a review published in 2023 determined that “zinc deficiency may result in declines in cognition and learning and an increase in oxidative stress.”

2. Weak Immunity

Zinc is also absolutely essential to maintain immune function. Specifically, it is vital for:

• T-cell growth and differentiation into the white blood cells that we need to ward off disease
• Apoptosis (“programmed cell death”) to kill dangerous bacteria, virus and cancer cells
• Gene transcription, the first step of gene expression
• Protective functions of our cell membranes

Zinc is also a key structural component for a slew of hormone receptors and proteins that contribute to healthy, balance mood and immune function.

3. Diarrhea

Most likely due to the impaired immunity that is caused by zinc deficiency, infectious, persistent diarrhea is a major public health concern. Affecting nearly 2 million children in developing countries every year, these children become more susceptible to E. coli and other bacterial infections.

Zinc supplementation has been found to be effective at treating babies older than 6 months. Be sure to consult with your pediatrician before giving zinc to your infant.

4. Allergies: Food and Environment

Chronic stress can cause adrenal fatigue and can lead to calcium deficiency, magnesium deficiency and zinc deficiency, which contributes to elevated histamine levels. Zinc is a key factor in how your body stores histamine.

Since the micronutrient is required to store histamine, zinc deficiency allows more histamine to be released into the surrounding tissue fluids. This is important for two reasons:

• Excess histamine in your body will produce many of the common symptoms associated with allergies (running nose, sneezing, hives, etc.).
• High histamine levels increase one’s sensitivity to all allergic reactions.

5. Thinning Hair

Maybe you’ve heard about zinc deficiency hair loss in the past. Well, there may be a connection here, according to researchers.

A common complaint of people battling adrenal fatigue, zinc deficiency is associated with hypothyroidism, which is an overlooked cause of thinning hair and alopecia.

According to Indian researchers, thyroid hormones are essential for zinc absorption. Subsequently, hypothyroidism-caused hair loss may not improve with thyroxine unless zinc supplements are added.

6. Leaky Gut

The gut-skin connection describes how leaky gut (also referred to as intestinal permeability) can cause a slew of health conditions, including nutrient malabsorption, skin disorders, allergies, autoimmune disease and thyroid problems.

Shown clinically to help resolve permeability alterations, zinc supplementation can actually “tighten” leaky gut in Crohn’s patients.

7. Acne or Rashes

Just like the way leaky gut causes various skin issues, some people will develop skin rashes and even acne when they don’t have sufficient zinc levels. Research also shows that zinc deficiency is associated with delayed wound healing and other skin manifestations.

Other common zinc deficiency symptoms include:

• open sores on the skin
• unexplained weight loss
• loss of appetite
• wounds that won’t heal
• decreased sense of taste and smell
• lack of alertness
• skin ulcers
• worsened asthma symptoms
• frequent colds
• vision issues
• depression
• sexual dysfunction
• eye and skin lesions
• lethargy

Causes and Risk Factors

Maybe you are at risk of zinc deficiency and wondering, “Do I need a zinc supplement?” The people with the following health conditions are most susceptible to zinc deficiency.

• Alcoholism: Linked to poor zinc absorption, a history of long-term, excessive alcohol use puts people at a considerable risk of developing zinc deficiency.
• Diabetes: Most doctors agree that diabetics should use zinc products cautiously because large doses can dangerously lower blood sugar.
• Hemodialysis: Hemodialysis patients are also at risk for zinc deficiency and might require zinc supplements.
• HIV (human immunodeficiency virus)/AIDS: Linked to shorter life spans, zinc should be taken cautiously in HIV/AIDS patients.
• Nutrient absorption syndromes: Malabsorption syndromes put people at a greater risk of zinc deficiency.
• Rheumatoid arthritis (RA): RA patients absorb less zinc and may require supplementation.

Not as prevalent, the Linus Pauling Institute reports that these people are also at risk:

• Premature and low-birth-weight infants
• Older breastfed infants and toddlers with inadequate intake of zinc-rich foods
• Pregnant and lactating women
• Patients receiving intravenous feedings
• Malnourished individuals, including those with eating disorders
• Individuals with severe or persistent diarrhea
• Individuals with inflammatory bowel disease
• Individuals with chronic renal disease
• Individuals with sickle cell anemia
• Individuals who use medications, including tetracycline and quinolone antibiotics, as well as bisphosphonates
• Older adults (65 years and older)
• Strict vegetarians: The requirement for dietary zinc may be as much as 50 percent greater for strict vegetarians whose major food staples are grains and legumes, because high levels of phytic acid in these foods reduce zinc absorption.

Diagnosis (Zinc Deficiency Test)

A zinc blood test can be taken to detect a zinc deficiency. A health care professional can test your blood plasma for zinc levels. A normal serum zinc level is between 0.66 and 1.10 mcg/mL.

Zinc deficiency tests can also be done with a urine sample and hair analysis.

Zinc tests can also measure elevated serum zinc levels, although research suggests that this is of minimal clinical interest because it’s a rare occurrence.

High zinc levels can lead to issues like nausea, dizziness, vomiting and chest pain. Taking too much zinc or being exposed to zinc through cleaning products, pains and varnishes can be problematic.

Treatment

The best way to avoid zinc deficiency and maintain sufficient zinc serum levels is to consume foods high in zinc regularly. The best sources of zinc are animal foods because the essential mineral’s bioavailability, which is the fraction of zinc that’s retained and used by the body, is highest in animal meats, seafood and eggs.

Zinc is also found in grains, legumes, fruits and vegetables. These sources of zinc are less bioavailable because of their phytic acid content.

That being said, research suggests that people who do not eat meat, like those on a vegetarian or vegan diet, can maintain proper zinc levels by consuming up to 50 percent more zinc in their diets in order to absorb what the body needs. Methods such as soaking, heating, sprouting, fermenting and leavening grains and legumes can also help improve zinc absorption.

For people who aren’t eating enough absorbable high-zinc foods or have digestive issues that don’t allow for the proper absorption of the mineral, taking a zinc supplement may be beneficial.

Zinc supplements generally contain several forms of zinc, including zinc acetate, zinc gluconate and zinc sulfate. The percentage of elemental zinc varies by form. According to the National Institute of Health (NIH), “Research has not determined whether differences exist among forms of zinc in absorption, bioavailability or tolerability.”

Zinc gluconate is the most common over-the-counter zinc supplement that can be found in your local drug store. Zinc gluconate and zinc acetate are often added to cold remedies, including nasal sprays and lozenges.

Research published in American Family Physician suggests that zinc supplementation “may be effective for the prevention of upper respiratory infection and diarrhea,” and zinc in combination with antioxidants may be modestly effective in slowing the progression of age-related macular degeneration.

Recommended Zinc Dosage

Although severe zinc deficiency is quite rare, the Linus Pauling Institute estimates that up to 2 billion people are affected by marginal zinc levels, which can affect virtually every aspect of your health.

The recommended dietary allowances (RDAs) for zinc are as follows:

* Adequate Intake (AI)

It’s important to note that because the developing fetus and infant require zinc, pregnant and lactating women should consciously increase their zinc intake so their babies will not suffer any harm.

These numbers above are the daily intake for regular maintenance levels of zinc. If you are treating a zinc deficiency, try taking 30 milligrams of zinc per day for 90 days. Also make sure to include a daily supplement that contains copper over this time frame.

Zinc taken for longer periods can deplete your copper levels, so you want to be conscious of that factor.

Risks and Side Effects

Most health authorities agree that it’s likely unsafe to consume elevated amounts of zinc for extended periods of time. Doing so can cause coughing, fatigue, fever, stomach pain and a number of other health problems.

If you are trying to reverse zinc deficiency in adults or children, you need to consult with a health care professional to avoid consuming too much zinc in the process.

Regularly taking 450 milligrams or more of zinc each day has also been known to affect the level of iron in your blood, and taking too much zinc can also affect your copper levels.

In addition to this, here are some key recommendations for women:

• Pregnant women over 18 should limit their zinc intake to 40 milligrams per day.
• Pregnant women under 18 should limit their zinc intake to 34 milligrams per day.
• Breast-feeding women over 18 should limit their zinc intake to 40 milligrams per day.
• Breast-feeding women under 18 should limit their zinc intake to 34 milligrams per day.

Final Thoughts

• According to the World Health Organization, millions of people throughout the world may have inadequate levels of zinc in their diets.
• Zinc deficiency occurs when you don’t have enough zinc foods in your diet or you have trouble absorbing zinc from foods due to digestive disorders or very poor gut health.
• What happens when your zinc is low? A deficiency in zinc affects many organ systems, including the immune, gastrointestinal, skeletal, reproductive, integumentary and central nervous systems.
• If you are wondering if you need a zinc supplement and need to know the signs of a zinc deficiency, look out for issues like diarrhea, allergies, thinning hair, weak immunity and poor neurological function.

The post 7+ Signs of Zinc Deficiency and the Best Foods to Reverse It! appeared first on Dr. Axe.

Vitamin A plays a critical role in multiple areas of the body, including the eyes, brain, skin, lungs, kidneys and more. What are good sources of vitamin A? Some top vitamin A foods include carrots, sweet potatoes and organ meats.

Many people don’t realize that vitamin A from plants (provitamin A) is not the same thing as active/preformed vitamin A (retinol). In the body, active vitamin A is present as retinol, which is bound to a fatty acid. Beta-carotene, the type found primarily in plants, needs to first be converted to active vitamin A in order to be utilized by the body. This takes place in the intestinal mucosa and the liver.

Many times the full amount of vitamin A found in a plant food is not converted to active vitamin A, especially if someone has poor gut health that makes conversion difficult. This is one reason why it’s recommended to consume a varied diet that includes some animal sources of active vitamin A, since these are easier for the body to use.

It’s also an example of why it’s so important to heal gut issues like leaky gut syndrome, inflammatory bowel disease or irritable bowel syndrome, as these types of digestive issues may block your body’s ability to make good use of healthy vitamin A-rich foods.

What Is Vitamin A?

Vitamin A is a fat-soluble vitamin that has immune-enhancing, antioxidant properties, meaning it helps reduce free radical damage (or oxidative stress). What does it mean to be a fat-soluble vitamin? Vitamin A and other fat-soluble vitamins have the ability to travel through fat and be stored inside body fat or organs, including the liver. They can also penetrate through cells, unlike water-soluble vitamins.

Vitamin A can take one of three forms in the human body: retinol, retinal and retinoic acid. How do you get vitamin A from your diet? From eating both plant and animal-derived whole foods, which provide two different forms of vitamin A.

The two primary forms of vitamin A obtained from foods are beta-carotene (found in certain plant foods, especially those that are orange, red and yellow) and active vitamin A, also called retinol (found in certain animal foods like eggs and offal, or organ meats).

Best Foods

What foods are rich in vitamin A? When it comes to plant foods with vitamin A, a good rule of thumb is that fruits and veggies that are orange, yellow or red have a high likelihood of providing vitamin A.

In terms of animal foods rich in vitamin A, those that naturally have a higher fat content (such as eggs, butter, liver or full-fat dairy) are more likely to provide vitamin A since it’s a fat-soluble vitamin. As you see, liver is the food highest in vitamin A.

Below is a vitamin A foods list that lists Daily Value (DV), typical serving size, how the food is usually prepared and calorie count:

1. Beef liver

3 ounces (85 g) cooked, boiled beef liver contains 17,800 mcg of vitamin A (1977% DV) and 128 calories.

2. Cod liver oil

1 tablespoon (13.6 g) cod liver oil contains 4,080 mcg of vitamin A (453% DV) and 123 calories.

3. Liver sausage (liverwurst)

0.25 cup (55 g) liverwurst spread contains 2,250 mcg of vitamin A (250% DV) and 168 calories.

4. Sweet potato

1 medium (151 g) cooked, boiled sweet potato (without skin) contains 1,190 mcg of vitamin A (132% DV) and 115 calories.

5. Butternut squash

1 cup (205 g) of baked, cooked butternut squash (winter squash, without salt) cubes contains 1,140 mcg of vitamin A (126% Daily Value) and 82 calories.

6. Spinach

1 cup (180 g) cooked, boiled, drained spinach (without salt) contains 943 mcg of vitamin A (105% DV) and 41 calories.

7. Bluefin tuna

3 ounces (85 g) cooked bluefin tuna contains 643 mcg (71% DV) and 156 calories.

8. Carrots

1 medium (61 g) raw carrot contains 509 mcg of vitamin A (56% DV) and 25 calories.

9. Cantaloupe

1 cup (160 g) raw cantaloupe (cubes) contains 270 mcg (30% DV) and 54 calories.

10. Mackerel

1 cup (190 g) canned jack mackerel (drained) contains 247 mcg of vitamin A (27% DV) and 296 calories.

11. Red peppers

1 cup (149 g) chopped raw, red peppers contains 234 mcg (26% DV) and 39 calories.

12. Kale

1 cup (118 g) cooked, boiled, drained kale (without salt) contains 172 mcg of vitamin A (19% DV) and 42 calories.

13. Lettuce

1 cup (36 g) shredded green leaf lettuce contains 133 mcg (15% DV) and 5 calories.

14. Broccoli

1 medium stalk (180 g) cooked, boiled, drained broccoli (without salt) contains 139 mcg of vitamin A (15% DV) and 63 calories.

15. Whole milk

1 cup (244 g) whole milk (3.25% milkfat, with added vitamin D) contains 112 mcg (12% DV) and 149 calories.

16. Papaya

1 cup (230 g) mashed raw papaya contains 108 mcg (12% DV) and 99 calories.

17. Eggs

Two scrambled large, whole eggs (122 g) contains 98 mcg (11% DV) and 182 calories.

18. Butter

1 tablespoon (14.2 g) unsalted butter contains 97 mcg (11% DV) and 102 calories.

19. Mango

1 cup (165 g) raw mango pieces contains 89 mcg of vitamin A (10% DV) and 99 calories.

20. Goat cheese

1 ounce (28 g) soft goat cheese contains 82 mcg (9% DV) and 75 calories.

Benefits

• Protect eye health
• Support immunity
• Relieves inflammation
• Supports skin health internally and externally
• Cancer fighting
• Supports reproductive health
• Boosts bone health
• Reduces cholesterol

Recommended Amounts

How much vitamin A do you need each day? The amount of vitamin A you need depends on your age, current health and reproductive status (for example, if you’re a woman who is pregnant or breastfeeding).

The recommended daily allowance for vitamin A is 900 micrograms a day for adult men and 700 micrograms a day for adult women. Adults need between 700–900 micrograms of “retinol activity equivalents” (RAE) per day.

Sometimes you will see vitamin A content listed as international units (IU), not micrograms RAE. According to the National Institutes of Health, “Converting between IU and mcg RAE is not easy. A varied diet with 900 mcg RAE of vitamin A, for example, provides between 3,000 and 36,000 IU of vitamin A depending on the foods consumed.”

Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth.

Not only do people get vitamin A from foods in their diets, but many also get some provitamin A from dietary supplements, usually in the form beta-carotene, which must be converted once consumed.

Risks and Side Effects

Should you be concerned about vitamin A toxicity if you eat lots of foods rich in vitamin A? It’s very unlikely that you’d experience toxicity simply from eating vitamin A foods, although it is possible to obtain too much vitamin A from supplements. Studies have found that taking high levels of supplemental vitamin A (usually in beta-carotene form) does not necessarily provide benefits, including for preventing cancer, so this should be avoided.

Symptoms of vitamin A toxicity can include dry skin, joint pain, vomiting, headaches and confusion. Vitamin A supplements may interact with some birth control pills, blood thinners (like Coumadin), acne medicines (like Accutane), cancer treatments and many other drugs.

Because vitamin A can be stored in your liver and fat, it can be hard for your body to get rid of excess vitamin A that it doesn’t need, causing it to accumulate. The healthier way to obtain this vitamin is from natural vitamin A foods.

Although recent studies suggest that expectant mothers can benefit from consuming vitamin A, which dramatically reduced the mother and infant mortality rates in the research, too much can be toxic to developing fetuses. Pregnant women should not take very high doses of vitamin A and should talk to their doctors if they have concerns about supplements they are taking.

Final Thoughts

• Vitamin A is found in both plant and animal-derived whole foods. The two primary forms of vitamin A obtained from foods are beta-carotene (found in orange, red and yellow colored) and active vitamin A, also called retinol.
• Some of the top vitamin A foods include carrots, sweet potatoes, kale, spinach, berries, apricots, papaya, cantaloupe, mangoes, eggs, butter, raw milk and cheeses, cod liver oil and organ meats like liver.
• Benefits of foods high in vitamin A include maintaining healthy vision, supporting neurological health, protecting skin, helping with fetal growth and development, and supporting reproductive health.

The post 20 Best Vitamin A Foods for Eye and Skin Health appeared first on Dr. Axe.

Without a doubt, vitamin D is one of the most important micronutrients when it comes to your health. It’s involved in just about everything from immunity to brain function, and researchers are still regularly turning up new ways that vitamin D affects your well-being. However, with a limited selection of vitamin D foods available — and a huge portion of the population at risk for deficiency — many of us simply don’t get enough of this vital vitamin.

Incorporating a good variety of vitamin D-rich foods into your diet can cut your risk for experiencing vitamin D deficiency. What foods are high in vitamin D, and why does it even matter?

Let’s dive in and discuss why you may want to start paying closer attention to your dietary intake of this essential vitamin and how to consume more vitamin D foods.

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a central role in many components of health. It stands out from other vitamins because your body is able to make most of what you need through exposure to sunlight, which is why it’s often dubbed the “sunshine vitamin.”

It’s also unique in that it actually acts as a steroid hormone rather than just a vitamin in the body. This is why it’s involved in everything from weight management to bone health, especially because it supports absorption of calcium.

Getting enough vitamin D at any age may be linked to better bone health, improved weight control, enhanced brain function, increased immune function and a lower risk of certain types of cancer.

What’s are the best vitamin D sources?

It’s generally recommended that everyone squeeze in at least 10 to 20 minutes of sun exposure several times per week in order to help meet vitamin D needs.

This number varies based on a number of factors, including age, skin color and body weight. The bottom line is sunlight exposure is the best way to maintain normal D levels.

If you’re not able to spend some time outside to soak up the sun — or you live in a place where your sun exposure is limited — there are other ways to make sure you meet your needs, including food sources and supplements.

Very few vitamin D foods are available, which can make it incredibly difficult to get your fix from food sources alone. This is why, according to experts, a combination of sunlight, foods and supplements may be ideal for most children and adults.

Recommended Daily Intake

Children under 12 months need at least 400 international units of vitamin D per day. Adults up to 70 years old require at least 600 IUs daily.

Older adults require even more vitamin D and should aim to get at least 800 IU of vitamin D each day.

While these are minimum requirements needed for overall health, in some cases even higher doses may be beneficial. If you’re prone to deficiency, it’s best to speak with your doctor about which dosage is right for you.

If you do decide to take a vitamin D supplement, opt for a high-quality, food-based multivitamin whenever possible, and find a form that uses vitamin D3 instead of vitamin D2 to help maximize absorption.

Best Vitamin D Foods

By regularly incorporating a few servings of foods high in vitamin D into your diet, you can help meet your needs, even if the time you spend in the sun is lacking.

In food sources, vitamin D is available in two different forms. Vitamin D3 (cholecalciferol) can be found in animal-based foods, such as fish, while vitamin D2 (ergocalciferol) is found in other sources, such as mushrooms.

Vitamin D3 is considered the more active form. This is the type most often used in vitamin D supplements and multivitamins because it has been found to be more effective at increasing serum levels of vitamin D.

Which foods contain vitamin D, and how much do you need to eat? Here are a few of the top sources to help you meet your daily requirement:

1. Cod liver oil

• One tablespoon of cod liver oil contains 1,360 international units (IU) of vitamin D (227% DV*)

Cod liver oil is a nutrient-dense source of essential vitamins, including vitamin D and vitamin A as well as anti-inflammatory omega-3 fatty acids.

2. Mackerel

• 3 ounces of Atlantic mackerel contains 547 IU of vitamin D (91% DV*)

Mackerel fish is a very nutrient-dense food and packs in tons of protein, omega-3 fatty acids and micronutrients for a low amount of calories.

3. Steelhead Trout

• 3 ounces of steelhead trout contains 514 IU of vitamin D (86% DV)

Trout is an excellent source of lean protein that’s high in vitamin D. This type of fish is also a good source of potassium and provides healthy fats.

4. Halibut

• 3 ounces of halibut contains 196 IU of vitamin D (33% DV)

Halibut fish is similar to both mackerel and trout in many ways. It’s high in protein, omega-3 and other healthy fats, plus loaded with B vitamins and several minerals.

5. Sardines

• One 3.75-ounce can of Atlantic sardines canned in oil contains 178 IU of vitamin D (30% DV*)

Sardines are a high-protein food with heart-healthy fats as well as important micronutrients, like vitamin D, B12, selenium and phosphorus.

6. Morel mushroom

• 1 cup of morel mushrooms contains 136 IU of vitamin D (23% DV*)

Morel mushrooms are a prized variety of edible mushrooms favored for their rarity and rich flavor. Unlike many other types of mushrooms, morel mushrooms are foraged instead of farmed.

7. Fortified milk

• 1 cup of reduced fat milk (2% milkfat with added vitamin A and vitamin D) contains 111 IU of vitamin D (19% DV*)

Reduced-fat milk has fewer calories but also higher amounts of vitamins than whole milk because of fortification, which is also used in yogurt products.

8. Almond milk

• 1 cup of unsweetened, plain almond milk contains 107 IU of vitamin D (18% DV*)

Almond milk nutrition is impressive. It’s loaded with vitamin D and vitamin E and provides a hearty dose of calcium.

9. Eggs

• 2 whole eggs (grade A large) contain 99 IU of vitamin D (17% DV*)

Eggs (particularly egg yolks) are a great source of protein and can help provide a wealth of important nutrients, including selenium, vitamins B12 and D, phosphorus, and riboflavin.

10. Tuna fish

• 3 ounces of canned white tuna fish in water contains 68 IU of vitamin D (11% DV*)

Tuna fish is low in calories but packs a good amount of protein and heart-healthy omega-3 fatty acids into each serving. It’s also loaded with antioxidants and important micronutrients.

11. Beef liver

• 4 ounces of beef liver contains 55.4 IU of vitamin D (9% DV*)

Beef liver is a top source of vitamin B12 and provides adequate vitamin D as well. Research shows it’s also one of the top contributors of copper, zinc, phosphorous and magnesium in some people’s diets.

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

How to Boost Absorption

Because vitamin D is a fat-soluble vitamin, it ideally needs to be consumed with fat in order to have optimal absorption.

If you are going to eat a food source of vitamin D, it’s best to combine it with a fat source, too, like ghee, coconut oil, nuts, seeds or fish, to help with absorption.

How Many Vitamin D Foods to Eat

Aim for one to two servings of vitamin D foods per day. Try to include a good mix of vitamin D vegetables, dairy products and fatty fish to get in a broad array of important micronutrients in addition to vitamin D.

For those who don’t consume fish, it can be a bit trickier to get enough vitamin D from food sources alone. However, there are still many available options of vitamin D foods for vegetarians and vegans alike.

Aside from fatty fish and liver, vitamin D can also be found in sources like eggs and mushrooms, as well as fortified products like cereal, juice and dairy.

Vitamin D in Mushrooms

Mushrooms are a very interesting and rare food when it comes to vitamin D. In some mushrooms that are now available in certain health food stores, the vitamin D content is boosted by exposing these mushrooms to ultraviolet light.

Mushrooms nutrition contains plant sterols that are able to convert UV light to vitamin D. Exposing mushrooms to as little as five minutes of UV light is believed to produce a substantial amount of vitamin D.

While mushrooms are typically grown indoors, many growers are beginning to grow them outdoors to take advantage of this — or they place the growing mushrooms under special lamps.

Rare and sometimes difficult-to-find maitake mushrooms, for example, contain a good amount of vitamin D. Portobello mushrooms and other mushroom varieties also make good sources, but they are not nearly as high.

You can ask the workers at your health food store or the farmers at your local market if their mushrooms were grown indoors or outdoors in order to know if the mushrooms you are purchasing contain higher amounts of vitamin D.

Vitamin D in Dairy Products

Interestingly, and despite what many people think, regular, pasteurized milk and dairy products do not naturally contain much vitamin D at all. Synthetic vitamin D is added to pasteurized cow’s milk, soy milk and rice milk.

Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart, according to the U.S. Department of Agriculture, but foods made from milk, like cheese and ice cream, are usually not fortified. Synthetic vitamin D added to foods is believed to be much less effective than naturally occurring vitamin D and can also potentially block natural vitamin D’s effects.

Raw milk, on the other hand, is believed to contain a small amount of vitamin D naturally, which is found in its fat and not destroyed during pasteurization. Some sources show that raw milk has about 38 IUs of vitamin D per quart (four cups).

However, it’s hard to know for sure how much is in raw milk because it differs greatly depending on the specific milk tested and correlates with the health of the animal that it came from.

On top of this, the USDA does not list the official vitamin D content of raw milk, and many sources claim different amounts to be present within raw milk. Keep this in mind if you consume raw milk to increase your vitamin D levels.

Vitamin D and Calcium

Calcium and vitamin D work together, so it’s ideal to consume them at the same time.

Vitamin D helps the body absorb calcium effectively. Calcium, of course, is a mineral that has many roles, including protecting bone health, aiding in cardiovascular health and even impacting one’s body weight.

When you eat foods with calcium (such as leafy greens, cruciferous veggies, dairy and almonds), you’re actually consuming an inactive form that needs to be converted to an active form to work properly. This conversion requires vitamin D.

Eating foods fortified with calcium and vitamin D, such as milk, yogurt and orange juice, is an easy way to avoid a deficiency and consume a good balance of these nutrients.

Other food combinations that help you obtain both calcium and vitamin D include:

• Eggs with leafy greens
• Salmon with veggies, such as broccoli, kale, collard greens and spinach
• Fortified yogurt with almonds
• White beans with veggies and fish

Final Thoughts

• Upping your intake of foods with vitamin D is one of the best ways to prevent a deficiency and promote overall health.
• The best vitamin D foods include fish like mackerel, halibut, trout and sardines; fortified dairy; some mushrooms; eggs; and beef liver.
• While vitamin D foods can help you meet your needs, sunlight exposure is still the best way to maintain normal levels. Spending 10 to 20 minutes in the sun at least several times per week is most effective.
• You can also boost your intake by adding a D3 supplement to your diet, while still focusing on eating dietary sources, too.

The post 11 Best Vitamin D Foods and How to Maximize Absorption appeared first on Dr. Axe.

Considering all of the important roles that magnesium plays in the body — and the fact that a magnesium deficiency is one of the leading nutrient deficiencies in adults, with an estimated 80 percent being deficient in this vital mineral — it’s a good idea to consider taking magnesium supplements regularly. Of course, this is in addition to eating plenty magnesium-rich foods.

What does magnesium do for the body, and why can it be detrimental to be deficient? Magnesium — which comes from the obsolete root word magnes, which was used to mean magnet or magnetic power — may not be the most present mineral in our bodies in terms of its quantity, but it’s certainly one of the most crucial to overall health.

Magnesium benefits include include involved in over 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions, which is why hypomagnesemia (another name for magnesium deficiency) is something you really want to avoid.

What Is Magnesium?

Magnesium is an essential mineral and also an electrolyte. What is magnesium used for in the human body? Some of the main functions of magnesium include:

• Regulating blood pressure
• Keeping bones strong
• Balancing nitric oxide in the body
• Supporting growth and development in babies and children
• Supporting proper function of nerves, muscles, and tissue
• Neutralizing stomach acid
• Moving stools through the intestine and preventing constipation
• Magnesium also makes the process of photosynthesis possible by helping to form chlorophyll, the chemical that allows plants to capture sunlight and turn it into energy

The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low. Magnesium is actually the least abundant serum electrolyte in the body, but it’s still extremely important for your metabolism, enzyme function, energy production and much more.

Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores, either from foods or magnesium supplements, in order to prevent deficiency symptoms. That’s because the body loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production.

Magnesium is naturally present in some foods, synthetically added to other food products, and available in dietary supplement form. Additionally, it’s found in some over-the-counter medicines, such as antacids and laxatives.

What foods are high in magnesium that we should be including our diets? Some of the best choices include dark leafy greens like spinach, beans, avocado and almonds. While it’s best to get as much of this mineral as you can from natural magnesium-rich food sources, magnesium supplements can also help some people who are prone to deficiency, such as older adults, athletes and anyone under a lot of stress.

Types of Magnesium Supplements

What does a magnesium supplement do for you? Because magnesium supplements pose little risk for side effects or toxicity, many health care professionals now recommend that adults take supplements regularly to prevent deficiency.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind. One study indicated that magnesium citrate and glycinate are better absorbed than magnesium oxide and sulfate, but more research is needed to determine the comparative bioavailability. Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

Here’s information about the different types of magnesium supplements:

1. Magnesium Glycinate

Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

2. Magnesium Citrate

This is magnesium combined with citric acid. Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation.

3. Magnesium Chloride

An oil form of magnesium, magnesium chloride can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

4. Magnesium Sulfate

A combination of magnesium, sulfur and oxygen that is sold as Epsom salt, magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

5. Magnesium Oxide

Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

6. Magnesium Malate

Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in apples and other food sources. A 2018 study revealed fairly impressive bioavailability in rats for an extended time.

7. Magnesium Threonate

Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

8. Magnesium Chelate

Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.

9. Magnesium Orotate

These supplements have orotic acid, and magnesium orotate is beneficial to the heart.

Dosage: How Much Magnesium to Take

How do you know if you should use magnesium supplements? According to the National Institutes of Health (NIH), assessing magnesium levels is difficult because most magnesium is inside cells or bones and not within the blood. This can make blood test results misleading when it comes to determining a magnesium deficiency.

The most common method for assessing magnesium status is by measuring serum magnesium concentrations in the blood or by measuring concentrations in saliva and urine, but no single method is considered totally comprehensive and accurate.

If you’re going to supplement, when should you take magnesium? The best time of day to take magnesium for most people is right before bed. It’s also a good idea to split doses, taking some in the morning and some at night, which can help with absorption.

So, how much magnesium should you take per day? Keep in mind that magnesium needs vary on different individual factors, like your age and gender. According to the NIH, below are the current Recommended Daily Allowances (RDA) for magnesium:

• Infants–6 months: 30 mg
• 7–12 months: 75 mg
• 1–3 years: 80 mg
• 4–8 years: 130 mg
• 9–13 years: 240 mg
• 14–18 years: 410 mg for men; 360 mg for women
• 19–30 years: 400 mg for men; 310 mg for women
• Adults 31 years and older: 420 mg for men; 320 mg for women
• Pregnant women: 350–360 mg
• Women who are breastfeeding: 310–320 mg

How much magnesium per day is best in supplement form? This depends on the type of magnesium you take, the condition you’re attempting to treat, and if you’re deficient.

In some cases, high doses up to 800–1800 mg of magnesium daily for several months are given to help treat conditions like indigestion and irregular heartbeats, but this is done under supervision from a doctor.

Is it safe to take 500 milligram of magnesium a day? Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the “daily upper intake level” for magnesium is 350 mg for anyone over 8 years old.

Unless your doctor tells you otherwise, it’s best to take about 300–400 mg daily at most. For children, magnesium is safe when taken in doses of between 65 to 100 mg/day depending on age,  or up to 350 mg/day for children older than 8 years.

Risks and Side Effects

How much magnesium is too much? Too much magnesium from food sources alone doesn’t pose a risk because any excess magnesium that the body doesn’t need is easily flushed out in the urine. It’s possible, however, to ingest too much magnesium from magnesium supplements, although magnesium overdose or toxicity is very rare and not thought to be a threat to most people.

Magnesium supplements that include magnesium carbonate, chloride, gluconate and oxide can cause digestive issues. One side effect of too much magnesium supplements is the laxative effect that it potentially causes, such as diarrhea and sometimes nausea and abdominal cramping. Usually this happens when someone goes over a 600 milligrams dose of magnesium, causing magnesium to produce osmotic activity in the intestines and colon, which can overstimulate the bowels.

To prevent a laxative effect, stick to the proper dose of magnesium and aim to have no more than 300–400 milligrams at one dose. Consuming high doses may result in side effects like: GI upset, irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and very rarely even death.

Consuming any supplement in doses that are too high can create an imbalance in other nutrients and toxicity. This is why it’s best to get magnesium or other nutrients from food sources, as foods naturally contain other important balancing nutrients. In the case of deficiency, a person may need to take a higher magnesium dosage for a certain period of time.

However, if possible, try to use food-based supplements in these cases, or be aware of how nutrients — such as calcium and magnesium — work together and how certain dosages and intakes can interact with one another.

Final Thoughts

• Magnesium deficiency is one of the most common nutrient deficiencies in the world, and while I recommend getting as much as you can from magnesium-rich food sources, magnesium supplements can help some people.
• Coming from the root word magnes, magnesium is one of the most crucial minerals for the body. It’s involved in over 300 biochemical functions in the body.
• Some of the most common magnesium supplements include magnesium chelate, citrate, chloride oil, glycinate, threonate and orotate. You can take magnesium supplements orally or even get intravenous magnesium. It’s much more common to find and use oral magnesium supplements vs. intravenous supplements.
• There are few risks associated with magnesium supplementation, but if you experience a laxative effect or symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium.

The post Magnesium Supplements: Types, Benefits and How Much to Take appeared first on Dr. Axe.

Would you believe that the majority of the population — between 40 percent and 90 percent or more of adults in the U.S., depending on race — is believed to have a vitamin D deficiency? That’s makes it on the most common nutrient deficiencies.

It’s no wonder that this vitamin is now one of the most recommended supplements by physicians, taken in order to treat and/or prevent vitamin D deficiency symptoms.

People with dark skin, those who live in northern regions of the world where there’s less year-round sun exposure and those who are overweight have an even greater chance of experiencing vitamin D deficiency.

Can vitamin D deficiency be cured? Yes, there are ways you can naturally increase your vitamin D levels and decrease your risk of developing related health conditions.

Spending time in the sun, without sunscreen, is your surest way to get enough. Eating vitamin D-rich foods also helps improve your blood levels.

Read on to understand just how much time you need in the sun and what foods help you avoid vitamin D deficiency.

What Is Vitamin D? (Why We Need It)

Vitamin D is a fat-soluble vitamin that’s stored in the liver and fatty tissues. It’s somewhat different than other vitamins because the body makes most of it on its own (with the help of sunlight), rather than solely relying on food sources to get enough.

Why Do We Need Vitamin D?

Here are some of the benefits associated with vitamin D:

• Contributes to bone health by aiding in calcium absorption into the bones, as well as other vitamins and minerals that contribute to skeletal health, including magnesium, vitamin K and phosphorus.
• Supports the immune system and may help prevent prolonged or excessive inflammatory responses, plus some viruses and infections.
• Can help support healthy cell replication and may play a role in protecting against the development of autoimmune conditions.
• Promotes cardiovascular health and helps regulate blood pressure, cholesterol levels and inflammation.
• Helps manage blood sugar levels and works with calcium to regulate insulin secretion.
• May help prevent depression and mood disorders, especially during the winter.
• Seems to play a role in preventing obesity. Studies show deficiency is tied to greater volumes of fat, serum, liver and muscle mass, although the relationship is still being researched.

Vitamin D Deficiency Symptoms

What happens when your vitamin D is low? According to scientific studies and reviews, the most common vitamin D deficiency symptoms include:

• fatigue
• osteoporosis
• heart disease and high blood pressure
• cancer
• autoimmune diseases
• depression and mood disturbances
• poor skin health, including redness, inflammation and dryness
• insomnia
• arthritis and joint pain
• diabetes
• trouble concentrating
• asthma
• hair loss
• multiple sclerosis
• chronic muscle or bone pain
• psoriasis
• fibromyalgia

Causes/Risk Factors/Health Risks

Why do some people develop a deficiency in this vitamin?

It’s believed that one of the biggest reasons that vitamin D deficiency is now a public health problem is because of our modern, primarily indoors lifestyle.

Below is more about the common causes of vitamin D deficiency:

1. Lack of Sun

Most children today spend unprecedented hours inside — watching television, playing video games and surfing the internet. Similarly, most adults work indoors, exercise inside gyms and spend their free time inside their homes where they are sheltered from the sun.

With all this time indoors, it’s no wonder we don’t get enough of the “sunshine vitamin” and that vitamin D deficiency affects over a billion people worldwide.

2. Frequent Use of Sunscreens

As the risk for developing skin cancer has also risen in recent years, doctors strongly encourage the use of sunscreen for children and adults, even through the winter months and when sun exposure is generally limited.

Alarmingly, some research shows that when you wear sunblock SPF 8, you reduce your body’s ability to make vitamin D by 90 percent.

If you choose a sunblock with a higher SPF of 30 (which is the number normally recommended by doctors), you reduce your body’s ability by up to 99 percent. This results in further deficiencies because even though we spend time outdoors, the sunscreen doesn’t allow our bodies to convert vitamin D from the sun.

Other vitamin D deficiency causes and risk factors include:

• Underlying health conditions — Research shows that certain health conditions, such as abdominal obesity, type 2 diabetes, insulin resistance and hypertension, also increases a person’s risk of vitamin D deficiency.
• Having darker skin — According to the National Health and Nutrition Examination Survey, the newest statistics demonstrate that more than 90 percent of people with darker skin pigments (including African-Americans, Hispanics and Asians) living in the United States now suffer from vitamin D insufficiency, while 75 perfect of the white population is deficient.
• Certain occupations — A 2017 study recently revealed that occupation can also play a big role in levels of this vitamin. Researchers found that shift workers, health care workers and indoor workers are at a high risk of developing a deficiency due to reduced outdoor time.
• Being overweight — As the population of overweight and obese adults and children has risen steadily over the past several decades, so has the incidence of vitamin D deficiency symptoms. Sadly, research shows that vitamin D deficiency is correlated with increased risks of developing common cancers, autoimmune diseases, hypertension and various infectious diseases, too.

Is vitamin D deficiency serious?

Public health experts tell us that it can be, and it’s now linked with a growing number of health conditions, such as heart disease, cancer, diabetes and mood-related problems.

Here are some of the potential health risks that may be associated with vitamin D deficiency:

• Weakened bones — A deficiency in vitamin D can result in the softening of your bones, which is called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases your risk for developing osteoporosis and experiencing fractures or broken bones. This is an especially big risk among older adults.
• Susceptibility to infections and viruses — Low levels have been linked with higher incidence of some serious infections, including those that affect the lungs and respiratory system.
• Mood disorders — Because it acts like a hormone within our bodies and affects brain function, vitamin D deficiency has been linked to an increased risk for mood disorders, including depression, seasonal affective disorder and severe mood problems experienced during PMS, insomnia and anxiety.
• Hormone imbalances — Low levels can interfere with proper testosterone levels and estrogen production, leading to imbalances that can result in many unwanted symptoms. Can lack of vitamin D cause weight gain? It’s possible. Some studies show that lower levels may be linked to weight gain in older adults, but the weight gain is usually relatively small. There’s more to learn about this connection, but it’s speculated that this vitamin may affect where fat cells shrink or get bigger.
• Cognitive/mental health problems — Researchers indicate that deficient adults may perform poorer on standardized exams, may have poorer decision-making skills, and may have difficulty with tasks that require focus and attention. Some research has demonstrated a correlation between low levels of vitamin D and an increased risk for developing schizophrenia and multiple sclerosis.
• Susceptibility to some cancers — Vitamin D deficiency symptoms have been correlated with increased risks for cancer development, especially breast, colon and prostate cancers. According to research published in Frontiers in Endocrinology, D vitamin plays a role in factors that influence tumor growth, cell differentiation and apoptosis. Research shows that it can affect the risk of breast, colon and ovarian cancers, possibly due to its role in the cell life cycle or its ability to block excess estrogen.

Treatment/Prevention

How can you increase your vitamin D level? While some foods provide vitamin D, exposure to sunlight is still the best way to get the amount you need in order to prevent vitamin D deficiency symptoms.

However, research suggests that eating foods that are rich in vitamin D and calcium also helps you acquire more, so try adding high-quality, natural sources into your diet regularly.

Importance of Sunlight Exposure:

Most experts recommend getting about 10 to 15 minutes of direct sunlight daily, without wearing sunscreen, if you are fair- to medium-toned. If you have dark skin, you likely need more time outdoors to make enough vitamin D because you naturally have more protection against effects of UV rays.

Some experts recommend that darker-toned people spend about 40 minutes to one hour in the sun daily if possible.

If it’s the winter, you need to double the recommended time to allow enough vitamin D production to occur.

Here is a good rule of thumb to know that your body is making vitamin D:

• You want to look at your shadow and see that it’s shorter than you are. This tells you that the UV index is high enough.
• Between the hours of 10 a.m. to 3 p.m. is usually when the UV index is highest.

If you are worried about not wearing sunscreen and worried about skin cancer, try applying sunscreen to your face and hands but not on your limbs right away (assuming your limbs are exposed). This leaves enough unexposed skin to properly create the vitamin D you need. 

Overall, increase your levels naturally through the following practices and foods:

1. Sunlight exposure: Aim to spend 10–20 minutes in the sun daily
2. Cod liver oil (take about one tablespoon daily)
3. Halibut
4. Carp fish
5. Mackerel
6. Eel
7. Wild-caught salmon
8. Whitefish
9. Swordfish
10. Rainbow trout
11. Sardines
12. Tuna
13. Pastured eggs
14. Beef liver
15. Raw milk
16. Caviar
17. Fortified milk and dairy products
18. Fortified milk alternatives, such as nut-based milks
19. Maitake and portobello mushrooms (when exposed to UV light)

How can you raise your vitamin D level quickly? For people who have low levels, vitamin D supplements are available, which come in two forms: D2 and D3.

D3 from animal products (specifically from the cholesterol within these products) is closest to the type humans produce. Vitamin D3 is therefore the more active form and believed to convert much faster than D2.

How Much You Need

The recommended daily allowance for vitamin D, according to the U.S. Department of Agriculture, is 600 to 800 international units per day for adults. However, getting significantly more, around 5,000 IU per day, may be more effective — especially since there is little risk in over-supplementing in most cases.

Keep in mind that this is a general recommendation, and there is no way to know the exact amount that’s best for you without a blood test. You may need a higher or lower amount and should speak to your doctor and learn about vitamin D side effects as well.

Here are more recommendations based on age:

Dosage Recommendation for Children:

• 1–3 years: 600 IU (15 mcg/day)
• 4–8 years: 600 IU (15 mcg/day)

For Older Children and Adults:

• 9–70 years: at least 600 IU (15 mcg/day)
• Older adults over 70 years: 800 IU (20 mcg/day)
• Pregnant and breastfeeding: 600 IU (15 mcg/day)

Testing

The only way to know if you are deficient is to have your doctor perform a test, called a 25-hydroxy vitamin D test. This will tell you if, and how severely, you are deficient.

When your doctor performs a blood test and gives you the results for your vitamin D levels, keep these numbers in mind:

• 50+ equals a good level. A 25(OH)D level of >50 nmol/L is now considered the “primary goal.”
• 30–50 means you want to supplement with vitamin D, work on spending more time in the sun and/or add vitamin D foods into your diet.
• Less than 30 means you are very deficient and definitely want to take immediate action to bring those levels up.

When to See Your Doctor

Researchers suggest that anyone with the health conditions below should be tested for vitamin D deficiency, especially if they experience a number of deficiency symptoms described above:

• Ongoing muscle weakness
• Chronic fatigue
• Depression, especially during the winter (which can indicate seasonal depressive disorder)
• Trouble sleeping
• Anxiety
• Weak or broken bones
• Weakened immune system
• Inflammation and swelling

Conclusion

• Between 40% and 80% of adults in the U.S. may suffer from vitamin D deficiency symptoms, which can lead to major health issues, such as cardiovascular disease, diabetes, autoimmune disease and cancer.
• Two major causes of vitamin D deficiency symptoms are a lack of sun exposure and the use of sunscreen.
• Sunlight exposure, without sunscreen, for roughly 10 to 20 minutes per day helps your body make about 10,000 units of natural vitamin D.
• What are the symptoms of vitamin d deficiency in adults? The most common include weakness, chronic fatigue, depression, anxiety, trouble sleeping, weak bones and weak immune system.
• Vitamin D deficiency treatment usually involves vitamin D supplementation, ideally D3 (the more active form). Most adults should take between 600 and 5,000 IU daily.

The post Vitamin D Deficiency Symptoms & Sources to Reverse It! appeared first on Dr. Axe.

There’s no doubt that folic acid is incredibly important. Although perhaps most well-known for its impact on prenatal health and neural tube development, this essential B vitamin is involved in so much more.

From supporting heart health to enhancing brain function, folic acid is a water-soluble nutrient that you definitely want to be sure you get enough of.

What is folic acid good for? What does folic acid do in the body? Why would you take folic acid? Let’s dig in to these questions one at a time and explore how this key vitamin can impact health.

What Is Folic Acid?

Folate, also known as vitamin B9, is an important water-soluble vitamin that plays a role in many aspects of health. It aids in cell division and helps make new blood cells by copying and creating DNA.

It also helps the body use vitamin B12 as well as certain amino acids.

Is folate the same as folic acid? If not, what’s the difference between folate vs. folic acid? Although the terms are often used interchangeably, there are several differences between the two.

Folate is naturally found in food sources like fruits, vegetables and legumes. Folic acid, on the other hand, is the synthetic form of folate and can be taken in supplement form or found in fortified items like enriched flour, pasta, cereal, bread and rice.

Interestingly enough, some studies have found that folic acid is actually more well-absorbed than folate from food sources. A study published in the American Journal of Clinical Nutrition found that the folate in food is about 78 percent as bioavailable as folic acid.

If you eat many folic acid foods, there’s no reason to supplement with 100 percent or more of your daily folic acid requirement as provided by the U.S. Food and Drug Administration. For multivitamins and other supplements containing folic acid, around 15 percent to 20 percent of the daily recommended amount of folic acid is plenty.

Fermented folic acid is also preferable. Fermentation is a process of pre-digestion that may be able to prevent unmetabolized folic acid buildup.

Filling your plate with folate sources is the best option to meet your daily needs because these foods are also high in other essential nutrients that are important to health. While folic acid supplementation may be a useful tool for preventing deficiency in some, incorporating plenty of nutrient-dense folate and folic acid foods can help most people meet their daily folate requirements while also supplying an array of other crucial vitamins and minerals.

Why You Need It

Research indicates that a folate deficiency can have serious consequences, including fatigue, painful mouth sores and even an increased risk of birth defects — like heart problems, neural tube defects, spina bifida and anencephaly.

Folic acid is the synthetic form of folate that is found in most prenatal vitamins, supplements and fortified products. Folic acid for pregnancy is often recommended by many doctors to help ensure that folate needs are met and to protect against pregnancy-related complications.

In fact, in 1991, the Centers for Disease Control and Prevention recommended that women with a history of pregnancies affected by neural tube defects should begin taking 4,000 micrograms of folic acid daily from the time they begin planning a pregnancy. A year later in 1992, the U.S. Public Health Service advised that women of childbearing age should start getting at least 400 micrograms of folic acid or folate daily through diet, supplementation or fortified folic acid foods.

In an effort to prevent dangerous birth defects caused by folate deficiency, many countries around the world have strict regulations in place requiring food manufacturers to fortify certain products with folic acid. In the U.S., for example, fortification of enriched cereal grains with folic acid was fully authorized in 1996 and fully implemented just two years later, in 1998.

Today, 53 countries around the globe have regulations in place for mandatory fortification of wheat flour in an effort to reduce the risk of birth defects.

Studies also suggest that folate is associated with improved cognitive function and protection against depression and Alzheimer’s disease. It may also help support strong bones, decrease symptoms of restless legs syndrome and promote the health of the nervous system.

Benefits

1. Promotes a Healthy Pregnancy

Because of its involvement in DNA synthesis and important enzymatic reactions, folate is a critical component of a pregnancy diet.

During pregnancy, your folate requirements even increase to help support fetal growth and development. In fact, many health care professionals even recommend starting supplementation or eating more folic acid foods before pregnancy to prevent birth defects.

One of the most well-known benefits of folate is its ability to reduce the risk of neural tube defects that can affect the brain, spine or spinal cord. However, research suggests that meeting your folate needs can also decrease the risk of anemia, preterm birth and pregnancy complications.

Research also suggests that taking dietary supplements with folate and iron may prevent low hemoglobin or anaemia at delivery.

2. May Decrease Cancer Risk

Emerging research shows that folate could aid in the prevention of certain types of cancer. A review published by the Department of Medicine at St. Michael’s Hospital in Toronto indicates that maintaining adequate folate levels or increasing folate intake from dietary sources and supplementation could reduce the risk of pancreatic cancer and breast cancer for certain populations.

Other studies have found that folate intake could be associated with a lower risk of colorectal, esophageal and ovarian cancers, too.

Keep in mind, however, that other studies have shown that excess folic acid intake from supplementation and fortified foods may actually be associated with an increased risk of certain kinds of cancer. More research is needed to fully understand the role that folic acid and folate may play in cancer prevention and development.

3. Supports Heart Health

Studies show that folic acid supports heart health and could help reduce the risk of heart disease. Higher levels of folate are linked to lower levels of homocysteine, a type of amino acid that can contribute to the formation of blood clots and cause arteries to narrow and harden.

Increasing your intake of folate may help decrease homocysteine levels to prevent heart disease. In fact, a 2012 analysis out of China found that each 200-microgram increase in folate intake was associated with a 12 percent drop in the risk of developing coronary heart disease.

4. Builds Strong Bones

In addition to being associated with a greater risk of heart disease, elevated homocysteine levels may also impact bone health. Studies show that folic acid can decrease homocysteine levels and impact the rate of bone metabolism to promote better bone health.

One 2014 study suggests that increased plasma homocysteine is associated with decreased levels of folate as well as reduced bone mineral density. Plus, another study published in the New England Journal of Medicine showed that higher levels of homocysteine were a risk factor for osteoporotic fractures in older adults.

5. Improves Cognitive Function

Low levels of folate, along with other B vitamins like vitamin B12, have been associated with cognitive decline and dementia. A study published in the American Journal of Clinical Nutrition found that low folate status was associated with impaired cognitive function in the elderly.

One 2016 study concluded that folic acid supplementation was able to effectively improve cognitive function in older adults with mild cognitive impairment.

Another study published in 2005 also found that a higher intake of folate was linked to a reduced risk of developing Alzheimer’s disease.

6. Reduces Symptoms of Restless Legs Syndrome

Restless legs syndrome is a condition characterized by the urge to move the legs, especially at night. While anyone can be affected by restless legs syndrome, pregnant women are more prone to developing the condition.

Studies show that low levels of folate may be associated with the development of restless legs syndrome, especially during pregnancy. Interestingly, according to a paper in Alternative Medicine Review, folic acid administration may help reduce the symptoms of restless legs syndrome.

Recommended Intake

Most adults need about 400 micrograms of folate, but the daily requirements increase for women who are pregnant or breastfeeding to 600 micrograms and 500 micrograms, respectively.

Folic acid dosage can range anywhere from 100–800 micrograms, and most prenatal vitamins generally include between 600–800 micrograms of folic acid per serving.

How much folic acid is too much? If you get your folate from healthy, whole-food sources like fruits and vegetables, the risk of folic acid overdose is minimal. In some cases, supplements may be necessary, especially if you have increased needs or any issues with nutrient absorption.

However, taking high amounts of supplemental folic acid or eating lots of foods rich in folic acid can increase the risk of adverse side effects like cramps, diarrhea, confusion, difficulty sleeping and mood changes. Therefore, it’s best to stick to less than 1,000 milligrams per day from fortified foods and/or supplements.

If you do decide to use a supplement, opt for L-methylfolate instead of folic acid tablets. This is the biologically active form of folate, and some research suggests that it may mitigate some of the risks associated with high folic acid intake.

Food Sources

Ideally, you should get the majority of your folate from natural, whole-food sources like fruits, vegetables and legumes. Not only can these nutrient-dense foods provide folate, but they are also rich in other vitamins and minerals that your body needs.

However, if you’re unable to meet your folate needs through foods or have a condition that impairs absorption, your doctor may recommend taking folic acid dietary supplements or eating more fortified products high in folic acid to help meet your needs. These may include healthy cereals, whole grain products, enriched breads, pastas and rice.

What foods have folic acid? Which contain natural folate instead?

Folate can typically be found in fruits, veggies and legumes, including foods like spinach, asparagus, avocados and beans. It’s also found naturally in beef liver, a nutrient-dense ingredient that can supply up to 54 percent of your daily folate requirement.

Folic acid, on the other hand, is present in enriched products, meaning it has been added into the final product to boost its nutrient content. Some of the top folic acid sources include rice, bread, pasta and cereal. Although the exact amounts can vary quite a bit, most contain between 25 percent to 50 percent of the daily recommended value.

Deficiency

Getting too little or too much folic acid can be detrimental to health. A deficiency can cause symptoms like folic acid anemia, weakness, headaches and fatigue. Conversely, loading up on folic acid can also be harmful and may cause symptoms like cramps, diarrhea and confusion.

Folate deficiency on its own is uncommon. Since it typically stems from causes like a poor diet, alcoholism or issues with nutrient absorption, folate deficiency is often found coupled with other nutrient deficiencies.

Folic acid deficiency anemia, known as “megaloblastic anemia,” is the main clinical sign of low folic acid and B12. Megaloblastic anemia results in the production of red blood cells that are abnormal and large, causing symptoms like weakness, fatigue, pale skin, headaches, shortness of breath, heart palpitations, weight loss and nausea.

Women who are pregnant or of childbearing age, people with an alcohol dependence, and those with malabsorptive disorders are at the greatest risk for folate deficiency. Folic acid deficiency in the elderly is also a problem, especially in those with a poor diet or decreased appetite.

Risks and Side Effects

Folate is incredibly important to nearly every aspect of health, including the production of red blood cells and supporting development in early pregnancy, so if you suspect that you may have a deficiency, it’s important to talk to your doctor and get your blood levels tested.

Ideally, you should aim to get the majority of your folate through natural food sources, including fruits, vegetables or legumes. However, in some cases, supplemental folic acid for men and women is necessary, either due to issues with absorption or increased nutrient needs.

If you do decide to use a supplement or consume fortified foods to help meet your needs, be sure to avoid going overboard to avoid potential side effects of folic acid. Consuming high amounts can cause symptoms like cramps, epilepsy, mood changes and difficulty sleeping. It may also mask vitamin B12 deficiency, leading to even more health issues if left untreated long term.

Conclusion

• Folic acid is a vitamin of the B complex found especially in leafy green vegetables, liver and kidney. To be more specific, folate is the form that is found naturally in most food sources, while folic acid is available in fortified foods and supplements.
• What is folic acid used for? Within the body, folic acid uses include aiding in cell division, replicating and synthesizing DNA and promoting fetal growth and development. It’s especially needed during early pregnancy.
• Potential benefits of folic acid include a reduced risk of cancer, improved cognitive function, stronger bones, enhanced heart health, better pregnancy outcomes and reduced symptoms of restless legs syndrome.
• A deficiency can cause issues like anemia, stunted growth, heart problems and neural tube defects. Conversely, consuming too much folic acid from fortified foods or supplements can lead to other adverse effects on health as well.
• Therefore, you should get most of your folate through whole-food sources, such as fruits, vegetables and legumes, to help meet your daily needs and reduce the risk of side effects.

The post Folic Acid Benefits: Does Your Diet Provide Enough? appeared first on Dr. Axe.

There are few vitamins that boast as many health benefits as vitamin C. Doubling as both an essential nutrient and powerful antioxidant, eating vitamin C foods can have a huge impact on your health from the inside out — quite literally.

In fact, vitamin C (or ascorbic acid) works to improve everything from skin health to immune function and just about everything in between. By incorporating just a few servings of vitamin C foods (such as bell peppers and strawberries) into your diet, it’s simple to take advantage of all the health benefits that this water-soluble vitamin has to offer.

So how much vitamin C do you need per day, and how can you maximize your intake to reap the rewards? Let’s take a closer look.

What Is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and plays a role in maintaining the body’s connective tissue. Vitamin C can also help protect your heart, repair and restore tissues, and boost the absorption of other nutrients in the body.

Vitamin C foods have long been recognized for their powerful health-promoting properties. In fact, these super nutritious fruits and vegetables are often considered staples in many forms of holistic medicine, including Ayurveda and Traditional Chinese Medicine.

Found primarily in fruits and vegetables, vitamin C is abundant throughout the diet, though there are some who lack this key vitamin.

A vitamin C deficiency can wreak havoc, causing symptoms like easy bruising, bleeding gums, fatigue, weakened immunity and, in severe cases, scurvy. In fact, around the 18th century, scurvy became a serious problem for the British navy.

This condition stems from a severe deficiency in vitamin C and can cause issues like bleeding gums, bruising and even death. At one point, scurvy was even considered the leading cause of death among British sailors.

Because your body doesn’t store vitamin C or make it on its own, it’s absolutely vital to include plenty of vitamin C fruits and vegetables into your daily diet. The benefits of vitamin C may include better immune function, plus a reduced risk of conditions like gout and cardiovascular disease.

Best Vitamin C Foods

The best way to meet your vitamin C needs is by incorporating a few vitamin C foods into your diet.

What foods have vitamin C? Here are the top vitamin C foods to start stocking up on, according to the U.S. Department of Agriculture National Nutrient Database, Many of these foods are low in calories but full of nutrients beyond just vitamin C:

1. Guava

1 cup (165 grams) contains 376 milligrams (418% DV)

Guava is a high-antioxidant fruit that provides a healthy dose of vitamin A and several minerals and B vitamins, in addition to vitamin C. As such, it’s great for the immune system, and guava has been shown to benefit blood pressure, digestion, blood sugar, heart health, fertility and more.

2. Black Currant

1 cup (112 grams) contains 203 milligrams (225% DV*)

Black currant is loaded with vitamin C, but that’s not all. It also provides a good amount of manganese, iron, potassium and other micronutrients, including anthocyanins.

3. Red Pepper

1 cup (149 grams), chopped, contains 191 milligrams (212% DV)

Red pepper is rich in many essential nutrients, including vitamin C, and like other spicy foods, it can support heart health, a healthy metabolism, digestion, immune function and more.

4. Kiwi fruit

1 cup (180 grams) contains 134 milligrams (149% DV)

Kiwi nutrition is chock-full of antioxidants — including vitamin C — along with vitamins K and E, potassium, copper, and folate. This fruit is beneficial for skin, respiratory, eye, gut, heart, bone and immune health. It also may be able to help with sleep.

5. Kale

1 cup (21 grams), raw, contains 80 milligrams (134% DV)

A true superfood, the health benefits of kale stem from its high supply of vital micronutrients.  It’s especially high in vitamin K and vitamin — in addition to vitamin C. That’s why it’s so valuable for bone health, along with detoxing, boosting immunity and promoting healthy development.

6. Green Bell Pepper

1 cup (149 grams), chopped, contains 120 milligrams (133% DV)

Green bell pepper nutrition is certainly a vitamin C powerhouse, and that’s why bell peppers are great for disease prevention and weight maintenance. These peppers also supply B vitamins, vitamin A and vitamin K.

They’re able to support eye health, mental health, skin, immunity and healthy pregnancy.

7. Lemon

1 cup (212 grams) contains 112 milligrams (124% DV)

Citrus fruits are among the top vitamin C foods, lemons included. Historically used to treat and prevent scurvy thanks specifically to its vitamin C content, lemons also boost immune, heart, kidney and skin health.

8. Strawberries

1 cup (166 grams), sliced contains 97 milligrams (108% DV)

Rich in antioxidants, strawberry nutrition has more than just vitamin C to tout. For example, strawberries provide a healthy dose of manganese, B vitamins, iron, potassium, vitamin K and more.

This delicious fruit helps protect the body against cancer, heart disease, skin damage, neurodegenerative diseases and more. Plus, strawberries are high in fiber and can aid detoxification.

9. Brussels Sprouts

1 cup, cooked, contains 96 milligrams (107% DV)

Another cruciferous vegetable, Brussels sprouts have strong anti-cancer effects, and when you combine the power of Brussels sprouts nutrition overall, you can see just how much this veggie can do.

Brussels provide bone-building vitamin K, combat inflammation and heart disease, and so much more.

10. Papaya

1 cup (145), sliced, contains 88 milligrams (98% DV)

Rich in vitamin C, vitamin A, vitamin E and vitamin K, papaya benefits digestion, heart health and more. It’s also a great food to eat for people with asthma and has demonstrated an ability to fight viral infections.

11. Orange

1 cup (185 grams) contains 83 milligrams (92% DV)

As a top vitamin C food, orange nutrition can do a lot for health. When you take into account that his extremely popular fruit also supplies plenty of folate, thiamine, potassium, vitamin A, calcium, vitamin B6, pantothenic acid, fiber and magnesium, oranges can do everything from helping stave off and/or treating the common cold to potentially combating cancer, improving heart health, boosting brain function and keeping skin healthy.

12. Parsley

1 cup (60 grams), chopped, contains 80 milligrams (89% DV)

People don’t typically think of herbs and spices when they think vitamin C foods, but parsley is one of those common herbs that definitely packs a vitamin C punch. It’s also a well-known digestive aid, provides plenty of bioflavonoids and can help improve kidney health.

13. Pineapple

1 cup, chopped, contains 79 milligrams (88% DV)

The benefits of pineapple are plentiful, thanks in no small part to its vitamin C content — not to mention several other essential nutrients.

Pineapples are high in fiber, which can aid digestion, and the vitamin C in particular is great for a healthy immune system. Plus, research shows pineapple holds potential benefits for fertility, the heart, asthma sufferers, mental health and more.

14. Grapefruit

1 cup (230 grams) contains 72 milligrams (80% DV)

Like oranges, kiwi, lemons and other citrus, grapefruit benefits come from the fruit’s nutrient density. High in vitamins A and C, along with B vitamins, potassium, calcium and magnesium, grapefruit is good for weight management, cellulite reduction, fighting cancer and perhaps even reducing the risk of strokes.

15. Durian Fruit

1 cup (243 grams), raw contains 48 milligrams (80% DV)

Durian is considered by experts to be a very nutrient-dense fruit — particularly high in vitamin C, B vitamins (including thiamine, vitamin B6 and riboflavin), manganese and potassium. Unusually, it’s a fruit that contains fat. As a result, it’s higher in calories than most fruits, similar to avocado.

Additionally, it supplies you with a range of protective compounds, including antioxidants, such as anthocyanins, carotenoids, polyphenols and bioflavonoids (the same types found in superfoods like berries, cocoa, red wine and green tea).

16. Broccoli

1 cup, raw, contains 69 milligrams (77% DV)

One of the top vitamin C vegetables, broccoli nutrition also supplies fiber; vitamins K, A and B6; folate; manganese; potassium; phosphorus; magnesium; and calcium. Plus, as a cruciferous vegetable, it’s also one of the top known cancer-fighting foods around.

17. Mango

1 cup (165) contains 60 milligrams (67% DV)

Mango nutrition is bursting with vitamin C, along with fiber, antioxidants, copper, vitamin A, folate, B6, vitamin E, potassium and vitamin K. It also provides zeaxanthin, quercetin, astragalin and beta-carotene.

18. Cauliflower

1 cup (107 grams), raw, contains 52 milligrams (58% DV)

You probably aren’t surprised to see cauliflower on the same list as broccoli, and that’s not a coincidence. While it’s a bit lower in vitamin C than broccoli, this similar cruciferous veggie provides many of the same nutrients and has many of the same benefits.

Cauliflower is particularly known for its high supply of phytonutrients, and we know those compounds benefit just about every aspect of health.

19. Honeydew

1 cup (177 grams) contains 32 milligrams (35% DV)

Less heralded than the similarly healthy cantaloupe, honeydew deserves some love. This less preferred fruit provides all the benefits of vitamin C and also helps you stay hydrated.

20. Peas

1 cup (160 grams), cooked, contains 23 milligrams (25% DV)

Believe it or not, green peas are high in vitamin C and several other important nutrients. They’re high in protein, fiber, vitamin K, manganese, thiamine, vitamin A, folate, phosphorus, B6, niacin, magnesium, riboflavin, copper, iron, zinc and potassium.

As such, peas can aid in weight loss, provide a great source of plant protein, support blood sugar control, promote healthy digestion and even protect against cancer.

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

Benefits of Foods High in Vitamin C

1. Promote Healthy Skin and Collagen Formation

Including plenty of vitamin C foods in your diet can help keep your skin glowing and healthy. In fact, a major study published in the American Journal of Clinical Nutrition looked at the diets of over 4,000 women and found that consuming more high vitamin C foods was associated with a lower risk of wrinkles and dryness.

There is also some evidence suggesting that using a topical vitamin C serum could decrease the amount of redness following UVB exposure and may decrease sunburn cell formation by up to 60 percent.

Research indicates that part of the reason vitamin C foods can be so beneficial is because the nutrient is used to form collagen, an important protein used to form the skin, tendons, ligaments and blood vessels. Collagen is especially important in aiding both wound healing and scar tissue formation.

One study from the University of Kiel in Germany even found that collagen could help improve skin elasticity and moisture, making it absolutely essential to fit plenty of vitamin C foods into your diet.

2. Improve Iron Absorption

Iron is a mineral that is vital to many aspects of health. Most importantly, it is a major component of the hemoglobin found in your red blood cells and can help supply the cells throughout your body with oxygen.

A deficiency in this key mineral can lead to iron deficiency anemia, a condition characterized by anemia symptoms like weakness, shortness of breath and dizziness.

Consuming vitamin C foods alongside iron can boost absorption of the important mineral to help prevent a deficiency. In fact, one study actually concluded that taking 100 milligrams of vitamin C with a meal increased iron absorption by a whopping 67 percent.

3. Reduce Risk of Gout

Gout is a painful form of arthritis that can cause severe redness and tenderness in the joints, especially in the big toe. Although anti-inflammatory medications are often used to relieve symptoms during flare-ups, it’s typically recommended to make long-term diet and lifestyle changes to prevent recurrences of this unpleasant condition.

Adding more foods that contain vitamin C into your diet is an easy and effective way to reduce your risk of gout.

According to one massive study published in the Archives of Internal Medicine, a high intake of vitamin C was associated with a significantly lower risk of gout. Not only that, but researchers found that taking at least 1,500 milligrams of supplemental vitamin C each day cut the risk of gout nearly in half.

4. Fight Free Radical Damage

Vitamin C is one of the primary antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke.

Research indicates that free radicals can build up inside the body and contribute to the development of conditions such as cancer, cardiovascular disease, diabetes and arthritis. These disease-causing molecules are generated over time due to factors like a poor diet, unhealthy lifestyle, and long-term exposure to environmental pollutants and toxins.

5. Boost Immune Function

For many people, reaching for the high vitamin C foods and supplements is almost second nature when they start feeling under the weather. Rich in antioxidants, the immune-boosting benefits of this powerful vitamin have been well-documented in recent years.

In fact, one of the hallmark signs of a deficiency is a weakened immune system.

One study out of Switzerland actually found that getting enough vitamin C can help reduce symptoms and shorten the duration of respiratory infections, such as the common cold, bronchitis or sinusitis. Plus, it also could improve the outcomes and reduce the incidence of other conditions, like pneumonia, malaria and diarrhea infections.

6. Enhance Cancer Treatment

Vitamin C is jam-packed with cancer-fighting antioxidants and has been shown to have powerful anticancer properties in both in vitro studies and animal models. Vitamin C foods like lemons and oranges have also been found to help block the growth and spread of cancer cells and may also be associated with a lower risk of cancer development.

Not only that, but vitamin C may also have some benefits when used alongside traditional cancer treatments. A large review of 76 studies revealed that administering vitamin C intravenously could improve time to relapse, reduce tumor size, enhance quality of life and decrease symptoms associated with chemotherapy, such as nausea, depression and fatigue.

7. Support Heart Health

Ranking as the leading cause of death, it’s estimated that cardiovascular disease accounts for nearly 32 percent of deaths around the world. Switching up your diet and lifestyle is one of the most effective ways to ward off heart-related issues, and some research even shows that including just a few servings per day of vitamin C foods could help reduce several risk factors to support a healthy heart.

One large study out of Finland concluded that people who took at least 700 milligrams of vitamin C daily had a 25 percent lower risk of developing heart conditions than people who did not take supplemental vitamin C.

Similarly, another study showed that taking just 500 milligrams of vitamin C daily significantly reduced both triglycerides and levels of bad LDL cholesterol, two major contributors to heart disease.

Vitamin C consumption also can protect blood vessel lining and help prevent permeability that can lead to serious heart problems and other inflammatory diseases.

Dosage

The recommended intake of vitamin C can vary by age and gender. Here are the recommended dietary allowances for vitamin C according to the National Institutes of Health:

• 0–6 months: 40 milligrams daily
• 7–12 months: 50 milligrams daily
• 1–3 years: 15 milligrams daily
• 4–8 years: 25 milligrams daily
• 9–13 years: 45 milligrams daily
• 14–18 years: 75 milligrams daily for males, 65 milligrams daily for females
• 19+ years: 90 milligrams daily for males, 75 milligrams daily for females

Individuals who smoke need an additional 35 milligrams of vitamin C daily. Vitamin C needs also increase in women who are pregnant and breastfeeding to 85 milligrams and 120 milligrams, respectively.

Vitamin C supplements are also available and can be found in vitamin C powder, tablet and capsule form. Possible vitamin C tablets benefits include increased immunity, better skin health and a reduced risk of deficiency.

However, unless advised by your healthcare professional, it’s often best to get your vitamin C from whole food sources rather than supplementation. Not only can these nutrient-dense foods provide an assortment of other important vitamins and minerals, but there is also a reduced risk of adverse side effects that may come with supplementation, like an increased risk of kidney stones in men.

Additionally, vitamin C foods are also typically rich in a wide array of other important nutrients, including fiber and antioxidants, as well as other vitamins and minerals. Therefore, it’s best to select natural sources of vitamin C instead of supplemental sources whenever possible to help meet your needs.

On the other hand, there seems to be no serious side effects even with high doses of vitamin C. With the exception of a slightly higher risk of kidney stones (in men only), most adults can safely take up to 2,000 milligrams per day of vitamin C and experience very mild stomach discomfort at most.

In terms of bioavailability, both seem to be roughly equivalent. According to one review published in the journal Nutrients, while some animal studies have shown a difference in the bioavailability of vitamin C foods vs. supplements, human studies have generally found that both are equally absorbed.

Recipes

Getting more vitamin C in your diet can be as easy as making an effort to eat extra servings of foods with the nutrient each day. The Office of Dietary Supplements indicates that people should get enough vitamin C simply by eating a variety of foods.

By switching up your menu to include more vitamin C fruits and veggies, it can be easy (and delicious) to meet your daily needs. Try adding a side salad full of vitamin C vegetables to one meal per day, or swap your sweet snacks for a fresh fruit salad instead.

Keep in mind, however, that it’s best to consume foods high in vitamin C raw instead of cooked whenever possible.

Research shows that cooking methods like boiling, simmering, sautéing, stir-frying and poaching can cause significant nutrient losses in foods with vitamin C. For example, one study showed that stir-frying broccoli slashed vitamin C content by 38 percent.

Looking for a few creative ways to spice up your meals and amp up your vitamin C intake? Here are a few recipes using some of the foods highest in vitamin C to help you meet your daily needs:

• Strawberry Kiwi Smoothie
• Honeydew Sorbet
• Roasted Brussels Sprouts with Apples & Pecans
• Kale Chips

Risks and Side Effects

Vitamin C is not stored in the body, and excess amounts are excreted. As such, overdosing on this water-soluble vitamin is not generally a concern.

However, it is still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid adverse symptoms and vitamin C side effects, such as stomach upset and diarrhea.

A recent study also found a link between taking vitamin C supplements and kidney stones in men, reporting that supplementation resulted in a significantly higher risk of kidney stones. If you have a history of kidney stones, you should consider consulting with your doctor before starting supplementation, or simply try increasing your intake of vitamin C foods and drinks to meet your daily needs instead.

Vitamin C supplements may also interact with certain types of medications. In particular, they may interact with estrogen, protease inhibitors, certain anticoagulants, niacin and aluminum-containing medications, like phosphate binders. They’re also not recommended during cancer treatments, as they can interact poorly with some cancer treatment medications.

If you currently take any of these medications, talk to your doctor before starting supplementation.

Related: How Much Is Too Much Vitamin C?

Final Thoughts

• What does vitamin C do? Vitamin C is a water-soluble vitamin that acts as an antioxidant and plays a role in immune function, free radical reduction and more.
• Promising research suggests that increasing your intake of vitamin C could help promote collagen formation, enhance cancer treatment, boost immunity and decrease the risk of conditions like gout.
• What foods are high in vitamin C? Although it can be found in a number of healthy foods, the highest vitamin C foods are generally fruits and vegetables, such as bell peppers, kiwis, guavas and black currants.
• While supplementation is available, including a good variety of foods with vitamin C can help you easily meet your daily needs.
• Opt for raw instead of cooked when possible to maximize the vitamin C content of your favorite foods.

The post Best 20 Foods with Vitamin C appeared first on Dr. Axe.

From supporting fetal development and growth to preventing cognitive decline and dementia, folate is absolutely essential throughout every stage of life. Getting enough folate and folic acid foods in your diet can keep your heart and bones healthy, prevent birth defects, and even reduce the risk of certain types of cancer.

Found in a variety of fruits, vegetables and legumes, it’s surprisingly simple to meet your needs by following a healthy diet rich in whole foods that can provide plenty of folate, plus other important nutrients that your body needs.

What Is Folic Acid?

Folate, also known as vitamin B9, is an important water-soluble vitamin that plays a role in many aspects of health. It aids in cell division and helps make new cells by copying and creating DNA. It also helps the body use vitamin B12 as well as certain amino acids.

A folate deficiency can have serious consequences, including fatigue, painful mouth sores, and even an increased risk of birth defects like heart problems, spina bifida and anencephaly.

Folic acid is the synthetic form of folate that is found in most prenatal vitamins, supplements and fortified foods. Folic acid for pregnancy is often recommended by many doctors to help ensure that folate needs are met and to protect against pregnancy-related complications.

In an effort to prevent dangerous birth defects caused by folate deficiency, many countries around the world have strict regulations in place requiring food manufacturers to fortify certain products with folic acid. In the U.S., for example, fortification of enriched cereal grains with folic acid was fully authorized in 1996 and fully implemented just two years later, in 1998.

Folate is also associated with improved cognitive function and protection against depression and Alzheimer’s disease. It may also help support strong bones, decrease symptoms of restless legs syndrome and promote the health of the nervous system.

Folic Acid vs. Folate

So what’s the difference between folate vs. folic acid? Although the terms are often used interchangeably, there are several differences between the two.

Folate is naturally found in food sources like fruits, vegetables and legumes. Folic acid, on the other hand, is the synthetic form of folate and can be taken in supplement form or found in fortified foods like enriched flour, pasta, cereal, bread and rice.

Interestingly enough, some studies have found that folic acid is actually more well-absorbed than folate from food sources. According to a study published in the American Journal of Clinical Nutrition, the folate found in food is about 78 percent as bioavailable as folic acid.

Filling your plate with foods rich in folate is the best option to meet your daily needs, as these foods are also high in other essential nutrients that are important to health. While folic acid supplementation may be a useful tool for preventing deficiency in some, incorporating plenty of nutrient-dense folate and folic acid foods can help most people meet their daily folate requirements while also supplying an array of other crucial vitamins and minerals.

Best Folic Acid Foods

If you’re looking to get more folate into your diet, upping your intake of a few folate and folic acid foods is key.

For reference, adults need about 400 micrograms of folate daily. For women who are pregnant or lactating, that number jumps up to 600 micrograms and 500 micrograms, respectively. Fortunately, by incorporating a few folate-rich foods into your meals, it’s easy to meet your daily needs.

Here are some of the top sources of folate and folic acid, according to the National Institutes of Health: (9)

1. Lentils

All legumes are high in folate, particularly lentils. One cup of cooked lentils (198 grams) contains approximately 358 mcg of folate (90% DV*).

2. Beef liver

A three ounce serving of cooked, braised beef liver (85 grams) contains 215 mcg of folate (54% DV).

3. Broccoli

One cup of cooked broccoli (156 grams) contains approximately 168 mcg of folate (42% DV).

4. Wheat germ

One half-cup of wheat germ (58 grams) contains approximately 161 mcg of folate (40% DV).

5. Beets

One cup of raw beets (136 grams) contains approximately 148 mcg of folate (37% DV).

6. Asparagus

One half-cup of boiled, cooked asparagus (90 grams) contains approximately 134 mcg of folate (33% DV).

7. Avocado

One raw, California avocado without the skin and seed (about 136 grams) contains 121 mcg of folate (30% DV).

8. Fortified grains

One cup of protein-fortified, cooked, enriched spaghetti (140 grams) contains approximately 115 mcg of folate (29% DV).

9. Brussels sprouts

A cup of boiled Brussels sprouts (156 grams) provides approximately 94 mcg of folate (23% DV).

10. Durian fruit

One cup of raw or frozen durian (243 grams) contains about 88 mcg of folate (22% DV).

11. Orange

One large orange (184 grams) contains approximately 55 mcg of folate (14% DV).

12. Spinach

One cup of raw spinach (30 grams) contains approximately 58 mcg of folate (15% DV).

13. Eggs

Two large eggs contains approximately 48 mcg of folate (12% DV).

Precautions

Folate deficiency can contribute to many negative symptoms, such as weakness, fatigue, headaches and irritability. It can also sometimes indicate that there may be other underlying nutrient deficiencies as well, since it often occurs alongside other vitamin deficiencies. If you believe that you may have a folate deficiency, talk to your doctor about having your folate levels tested.

Getting your folate from whole foods like fruits, vegetables and legumes is the best way to meet your folate needs without the risk of adverse side effects. However, if you do decide to add folic acid from fortified folic acid foods or supplements into your diet, be mindful about how much you’re consuming. Keep your intake under 1,000 micrograms daily to avoid adverse side effects and potential negative effects on health.

Final Thoughts

• Folate is a water-soluble B vitamin found naturally in many different foods. Folic acid is the synthetic version of folate found in supplement form and added to fortified foods.
• Liver, green vegetables and legumes are good sources of folate. Folic acid is found in enriched cereal grains such as rice, pasta and bread.
• Most people are able to meet their folate needs through whole food sources. Not only do these foods contain plenty of folate, but they are also rich in other nutrients that are important to health as well.

The post Best Folic Acid Foods to Boost Folate Levels appeared first on Dr. Axe.

As a naturally occurring mineral that is found in large quantities in the environment, we acquire phosphorus primarily from phosphorus-rich foods, but also in small amounts from the water we drink.

In the body, about 85 percent of phosphorus is stored in our bones, but it’s also present in muscle tissue and the blood in smaller quantities.

Which foods are high in phosphorus that can help to boost our intake? You’ll find this essential mineral in mostly high-protein foods, including some seeds, beans, meat, fish, milk and eggs (although grains and some vegetables provide it, too).

According to the National Kidney Foundation, you’re better able to absorb naturally occurring phosphorus from animal foods than from plant foods.

What Is Phosphorus?

Phosphorus is an essential mineral involved in hundreds of cellular activities every single day. The skeletal structure and vital organs — including the brain, heart, kidneys and liver, for example — all rely on it to keep the body functioning properly.

Phosphorus is the second most abundant element in the human body (second to calcium). It makes up about 0.5 percent of an infant’s body and about 1 percent of an an adult’s body.

What is this mineral most important for? Besides skeletal and organ health, other key roles include helping to utilize nutrients from the foods that we eat and support detoxification.

This mineral is the body’s source of phosphate, a type of salt present within the body that’s made up phosphoric acid. It’s also an important compound for synthesizing the major macronutrients from our food: proteins, fats and carbohydrates.

We need it to keep our metabolism running smoothly and help boost energy levels due to its help in the production of adenosine triphosphate (ATP), the body’s primary source of “energy.”

Phosphorus is also needed to effectively move and contract muscles. It acts as an electrolyte within the body that helps with cellular activity, heartbeat rhythms and balancing the body’s fluid levels.

Foods High in Phosphorus

Here are the foods highest in phosphorus:

1. Sardines

One 3.75-ounce can of Atlantic sardines (about 92 grams) contains 451 mg (36% DV*).

2. Beef liver

One 3-ounce cooked, braised beef liver (about 85 grams) contains 422 mg (34% DV).

3. Amaranth

One cup of cooked amaranth grain (about 246 grams) contains 364 mg (29% DV).

4. Lentils

One cup of cooked lentils (about 198 grams) contains about 356 mg (28% DV).

5. Dark meat chicken

One cooked, roasted chicken thigh (meat only and about 137 grams) contains 315 mg (25% DV).

6. Sunflower seeds

One cup of dried sunflower seeds (about 46 grams) with the hull contains 304 mg (24% DV).

7. Cottage cheese

One cup of 1 percent milk-fat cottage cheese (226 grams) contains about 303 mg (24% DV).

8. Teff grain

9. Spelt

One cup of cooked spelt (about 194 grams) contains approximately 291 mg (23% DV).

10. Quinoa

A one-cup serving of cooked quinoa (about 185 grams) contains approximately 281 mg (22% DV).

11. Yogurt

One cup of unsweetened, whole milk Greek yogurt (about 200 grams) contains about 274 mg (22% DV).

12. Goat milk

One cup of goat milk (about 244 grams) contains 271 mg (22% DV).

13. Tempeh

A 100-gram serving of tempeh contains approximately 266 mg (21% DV).

14. Navy beans

Most beans are high in phosphorus, with white beans leading the list. One cup of cooked navy beans (about 182 grams) contains approximately the following 262 mg (21% DV).

15. Salmon

One 3-ounce serving of cooked wild-caught salmon (about 85 grams) contains 218 mg (17% DV).

16. Brazil nuts

Most nuts contain a small amount of phosphorus, with Brazil nuts lead the pack. A one-ounce serving of dried, unblanched Brazil nuts (about 28 grams) is roughly about six large kernels or eight medium kernels and contains approximately 206 mg (16% DV).

Aside from naturally occurring in certain foods high in phosphorus, it’s also added to food products in order to improve appearance, shelf life and the flavor of foods. For example, phosphates are included in baking powders, cocoa products and processed food products like meat-marinating ingredients, ice cream, bread and rolls, processed cheeses, carbonated beverages and many more.

As an additive in foods and drinks, you’ll find it under names including:

• Dicalcium phosphate
• Disodium phosphate
• Monosodium phosphate
• Phosphoric acid
• Sodium hexameta-phosphate
• Trisodium phosphate
• Sodium tripolyphosphate
• Tetrasodium pyrophosphate

This kind of phosphorus is considered safe by the Food and Drug Administration as a food additive but isn’t how you want to obtain the phosphorus your body needs. Instead, try to get foods high in phosphorus – aka whole food sources that come in a “complete package.

Supplements and Dosage

In general, people don’t need to take phosphorus supplements considering the average person gets plenty from his or her diet.

The FDA states 1,250 milligrams is the recommended daily amount.

According to the FDA, the recommended daily phosphorus intake also depends on age and gender:

• Infants 0–6 months: 100 milligrams daily
• Infants 7–12 months: 275 milligrams
• Children ages 1–3: 420 milligrams
• Children 4–8: 500 milligrams
• Ages 9–18: 1,250 milligrams
• Adults ages 19–50: 700 milligrams
• Pregnant or breastfeeding women: 700 milligrams

As you can see, teens need the most phosphorus of any group because they are rapidly growing and developing bone mass. This is the same reason why teens also require more calcium and, in many cases, additional calories, too.

Other than in people with kidney disease, there isn’t much of a risk for overdosing by eating phosphorus foods, since the kidneys normally easily control the amount of this mineral in the blood. Any extra is usually efficiently excreted through urine.

However, taking or consuming very high doses in supplement form, or from foods containing additives, can potentially alter normal phosphorus levels. This may be dangerous because it can impair synthesis of the active metabolite of vitamin D and disrupt calcium absorption.

There’s evidence that excessive dietary phosphorus has been associated with adverse effects on bone and mineral metabolism. There’s also risk for high levels of phosphorus to cause heart and artery complications due to an imbalance in essential minerals that regulate blood pressure, circulation and kidney function.

Benefits

A higher intake of phosphorus in your diet can help support your bones, detoxification, metabolism and more. Here are some of the main health benefits associated with the consumption of this essential mineral:

1. Helps maintain strong bones

Phosphorus, along with calcium, is one of the most important minerals in the body for maintaining bone structure and strength. In fact, more than half of all bone is made from phosphate.

Phosphors helps form bone mineral density that prevents bone fractures, breaks and osteoporosis – which all are more likely as someone ages.

Without enough phosphorus present, calcium cannot effectively build and maintain bone structure. For example, high levels of calcium from supplements can block absorption of phosphorus.

More calcium alone will not improve bone density, since both minerals are needed to form bone mass.

While getting enough phosphorus is important for protecting bones, recent findings show that increasing dietary phosphorus through inorganic phosphate additives can actually have detrimental effects on bone and mineral metabolism. It’s key for phosphorus and calcium levels to remain balanced in order to maintain the best bone health.

2. Detoxes the body through urination and excretion

The kidneys are bean-shaped organs that serve several essential regulatory roles. They remove excess organic molecules from the blood, including extra minerals the body doesn’t need.

Phosphorus is important for kidney function and helps the body detoxify by eliminating toxins and waste through urine. On the other hand, in people with kidney disease, it’s difficult to maintain normal mineral levels since excess amounts are not excreted as easily (more on this below).

In order to balance levels of uric acid, sodium, water and fat within the body, the kidneys and other digestive organs rely on electrolytes like phosphorus, potassium and magnesium. Phosphates are closely tied to these other minerals and are usually present in the body as compounds of phosphate ions in combination with other electrolytes.

3. Important for metabolism and nutrient utilization

Phosphorus is needed to properly synthesize, absorb and use vitamins and minerals from food – including B vitamins like riboflavin and niacin. It’s also important for synthesizing amino acids, the building blocks of proteins, in order to help with cellular function, energy production, reproduction and growth.

Additionally, it helps balance levels of other nutrients in the body, including vitamin D, iodine, magnesium, calcium and zinc. All of these functions support a healthy metabolism.

You also need this mineral for proper digestion of carbohydrates and fats since it helps produce digestive enzymes that turn nutrients into useable energy.

Overall, it can help keep your mind alert and your muscles active by stimulating your glands to secrete hormones that are needed for concentration and energy expenditure.

4. Balances the body’s pH level and improves digestion

Inside the body, phosphorus partially occurs as phospholipids, which are a major component of most biological membranes like our nucleotides and nucleic acids. The functional roles of phospholipids include balancing the body’s pH level by buffering excess levels of either acid or alkali compounds.

This helps with digestion by allowing healthy bacteria within the gut flora to flourish. It’s also important for the process of phosphorylation, the activation of digestive catalysts enzymes.

Because it acts as an electrolyte, phosphorus is also believed to help improve digestion by reducing bloating/water retention and diarrhea, as well as provide natural constipation relief and contribute to acid reflux remedies.

5. Needed to maintain energy levels

Phosphorus helps with the absorption and regulation of B vitamins that are vital to energy production within cells, in the form of ATP. B vitamins are also needed to maintain a positive mood due to their effect on neurotransmitter release in the brain.

Additionally, it aids in the transmission of nerve impulses that help control muscle movement. A deficiency in phosphorus and lack of foods high in phosphorus can lead to general weakness, muscle aches and soreness, numbness, and general or chronic fatigue syndrome.

6. Helps maintain dental health

Similarly to how phosphorus is needed for bone health, it’s also important for maintaining teeth and gum health. Calcium, vitamin D and phosphorus all play a role in the formation and maintenance of dental health by supporting tooth enamel, jaw-bone mineral density and holding the teeth in place, too — thus, these minerals and vitamins can also help heal tooth decay.

Children especially need foods high in phosphorus and calcium-rich foods while they are developing adult teeth in order to form teeth’s hard structure.

Vitamin D is needed along with phosphorus to regulate the body’s balance of calcium and improve its absorption during tooth formation. Vitamin D can also help to decrease inflammation of gums that is associated with periodontal gum disease.

7. Needed for cognitive function

Proper neurotransmitter and brain functions rely on minerals like phosphorus in order to carry out everyday cellular activities. A key role of phosphorus is helping maintain proper neurological, emotional and hormonal responses.

A phosphorus deficiency has been linked with cognitive decline and the development of age-related neurodegenerative disorders, including Alzheimer’s disease and dementia.

8. Important for growth and development

Because phosphorus is vital for nutrient absorption and building bones, a deficiency during toddler and adolescent years can stunt growth and contribute to other developmental problems. During pregnancy, it plays a role in the production of the genetic building blocks, DNA and RNA.

Indeed, foods high in phosphorus are key in a pregnancy diet because the mineral is needed for the growth, maintenance and repair of all tissues and cells starting from infancy. Phosphorus is also important for proper brain function, including the ability to concentrate, learn, problem-solve and remember information.

Deficiency Symptoms

A normal phosphorus level is between 2.5 to 4.5 mg/dL, which can be determined by a test administered by your doctor. In most cases, a phosphorus deficiency is not very common because this mineral is abundant in many commonly eaten whole foods, plus it’s also synthetically added to many packaged foods.

It’s one of various food additives that can be found in many processed foods — like bread, cheese and dressings — so it’s believed that added phosphorus contributes up to 30 percent of the average adult’s intake.

Phosphorus in the form of phosphate is very efficiently absorbed in the small intestine, especially compared to many other minerals — like calcium, iron and magnesium, for example. Between 50 percent and 90 percent of phosphorus that we eat is believed to be effectively absorbed, which helps prevent deficiency.

What causes phosphorus deficiency?

The more dietary high-protein foods someone eats, usually the better able that person is to maintain normal phosphorus levels. Consequently, people on a low-protein diet are at a greater risk for deficiency than people on a higher-protein diet, especially one that includes a lot of animal protein.

The group most likely to experience phosphorus deficiency is older women. It’s estimated that 10 percent to 15 percent of older women have phosphorus intakes of less than 70 percent of the recommended daily allowance.

One reason this may be true is because older women are most likely to take high-dose calcium supplements (to address calcium deficiency) that consist of the carbonate or citrate salts that bind to phosphorus and make it unavailable for absorption.

Some medications can also decrease phosphorus levels, such as:

• Insulin
• ACE inhibitors
• Corticosteroids
• Antacids
• Anticonvulsants

Signs of phosphorus deficiency

• Weak bones, broken bones and fractures
• Osteoporosis
• Changes in appetite
• Joint and muscle aches
• Trouble exercising
• Tooth decay
• Numbness and tingling
• Anxiety
• Weight loss or gain
• Stunted growth and other development problems
• Trouble concentrating

Side Effects and Interactions

What happens when phosphorus is too high? Although it’s rare, too much phosphate can be toxic and can cause symptoms like:

• Diarrhea
• Hardening of organs and soft tissue
• Interfering with the balance of iron, calcium, magnesium and zinc, which can have many negative impacts
• Athletes and others taking supplements that contain phosphate should only do so occasionally and with the guidance and direction of a health care provider

Phosphorus interacts with other minerals and certain medications too, so you shouldn’t use high doses of supplements containing phosphorus without first talking with your health care provider. This is especially important among people with chronic kidney disease.

When someone has chronic kidney disease (CKD), the kidneys cannot remove phosphorus very well, which means it builds up and can pull calcium out of the bones. CKD patients are usually advised to adopt a low-phosphate diet for this reason.

This may involve reducing protein and dairy intake or eating a vegetable-based diet — however it depends on the specific patient and situation.

Aim to maintain a proper balance of calcium-rich foods and foods high in phosphorus. An imbalance runs the risk of causing bone-related problems like osteoporosis, plus gum and teeth problems.

Unfortunately, it’s believed that the standard American diet contains two to four times more phosphorus than calcium. This is caused by an overconsumption of foods like meat and poultry – which contain a lot more phosphorus than calcium – plus drinking carbonated beverages.

Research indicates that some other interactions of high levels of phosphorus, especially in relation to calcium, can include:

• Limiting vitamin D absorbability
• Stressing the kidneys
• Contributing to arteriosclerosis and renal diseases
• Interacting with alcohol, which can leach phosphorus from the bones and cause low levels in the body
• Interacting with antacids that contain aluminum, calcium or magnesium that can cause the gut to not properly absorb minerals
• Interacting with ACE inhibitors (blood pressure medications)
• Bile acid sequestrates can also decrease the oral absorption of phosphates from the diet, as can some corticosteroids and high doses of insulin

What foods should you avoid if your phosphorus level is high? It’s best to limit the top sources, including protein foods like milk, tuna, turkey and beef.

If you have chronic kidney disease talk to your doctor about the need to further limit food sources and other dietary steps you can take to maintain healthy mineral/nutrient levels.

Conclusion

• Phosphorus is an essential mineral involved in hundreds of cellular activities every single day.
• What foods contain phosphorus? It’s mostly found in protein foods, including beans, seeds, nuts, meat, fish and dairy products.
• People on a low-protein diet are more at risk for deficiency than people on a higher-protein diet – especially one that includes a lot of animal protein.
• Many people get enough of this mineral from their diets alone. In fact, people with kidney disease and those who don’t eat enough calcium foods may wind up with excess amounts in their bodies.
• Benefits of consuming enough of this mineral from your diet include support for bone health, higher energy levels, nerve and muscle function, hormone production, fertility, and detoxification.

The post 16 Foods High in Phosphorus: Benefits for Bones, Detoxing & More appeared first on Dr. Axe.

You may have heard that zinc benefits include the ability to help people recovering from the common cold or other illnesses, but this mineral is also needed by those who aren’t sick and who don’t have compromised immune function.

As an essential mineral, zinc should be consumed in small amounts every day in order to maintain overall health and perform hundreds of important functions.

What are the benefits of taking zinc, as well as consuming foods high in zinc? Zinc benefits the body in many ways — such as by helping with hormone production, proper growth and repair, improved immunity, and normal digestion.

It also has the ability to act as an anti-inflammatory agent, which means that it may have significant therapeutic benefits for several chronic diseases, such as cancer or heart disease.

So ask yourself: Are you getting enough zinc in your diet?

What Is Zinc?

Zinc is a type of metal and an essential trace element. It’s “essential” because you must obtain it from your diet, since your body can’t make its own.

Behind only iron, it’s the second-most-abundant trace mineral in the human body.

How does zinc help your body exactly? It’s actually present within all bodily tissues and needed for healthy cell division. It acts like an antioxidant within the body, fighting free radical damage and helping slow the aging process.

This mineral also has a major impact on hormonal balance, so for this reason, even a small deficiency can result in an increased risk for infertility or diabetes.

You’ll find zinc in foods that are rich in protein, plus in supplement form. It comes in several forms, including zinc gluconate, zinc acetate (the kind often used in lozenges) and zinc sulfate.

Top 12 Zinc Benefits

Below are some of the most important benefits of zinc and reasons to make sure you get enough of it:

1. Supports Immune Function and May Help Fight Infections/Colds

This mineral is an essential component of pathogen-eliminating signal transduction pathways. It helps control inflammation and prevent elevated inflammatory responses, including release of cytokines, as well as damage to tissues.

It has an intricate function during an immune response because it helps the body return to homeostasis.

It is often taken as a natural over-the-counter remedy for fighting the common cold, flu symptoms, etc. When taken for at least five months, it may reduce your risk of becoming sick with the common cold — plus supplementing once you already feel sick may speed up the healing process.

Research shows that this essential mineral can help with development of immune cells and interfere with the molecular process that causes mucus and bacteria to build within the nasal passages. Ionic zinc, based on its electrical charge, has the ability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking their effects.

One 2020 review of clinical trials found that when zinc supplements are administered to otherwise healthy adults with cold symptoms, the duration of symptoms tends to be significantly reduced. Zinc supplementation was observed to potentially reduce cold duration by 2.25 days on average.

Among people who are sick, even those fighting cancer, it may also reduce symptoms such as fatigue.

2. Acts as a Powerful Antioxidant

This mineral has been shown to be an effective anti-inflammatory and antioxidant agent, helping fight oxidative stress and decrease the chance for disease development. Especially in elderly patients, zinc benefits include the ability to support healthy cell division, potentially preventing cancerous cell mutation and stunting tumor growth.

When researchers from the School of Medicine at the University of Michigan studied potential benefits from zinc supplements among 50 adults, they uncovered that levels of oxidative stress markers were significantly lower in the supplemented group than in the placebo group.

Those with lower levels who didn’t take zinc supplements had higher levels of inflammatory cytokines, higher plasma oxidative stress markers and endothelial cell adhesion molecules.

After supplementation, the incidence of illness-related side effects and infections was also significantly lower in the supplemented group.

3. Can Help Balance Hormones

Because zinc supports normal hormone production, including by increasing testosterone naturally, it can promote reproductive health in both men and women.

This mineral also impacts female sex hormones and is even involved in the creation and release of eggs within and from the ovaries.

Additionally, it’s needed for the production of reproductive hormones, including estrogen and progesterone in women, which both support reproductive health. You can reduce your risk for experiencing problems with menstruation, mood swings, early menopause, infertility and possibly even certain cancers (such as ovarian, cervical and endometrium cancers) by avoiding having either too high or too low levels.

4. Helps Fight Diabetes

This essential mineral is needed to balance most hormones, including insulin, the main hormone involved in the regulation of blood sugar. It positively affects blood sugar levels because it binds to insulin, so insulin is adequately stored in the pancreas and released when glucose enters the bloodstream.

It also allows for proper utilization of digestive enzymes that are necessary for insulin to bind to cells — this way glucose is used as fuel for the body, instead of stored as fat.

As one 2020 abstract explains, zinc “regulates insulin receptors, prolongs the action of insulin and promotes healthy lipid profiles … Abnormal zinc and copper metabolism appears to accompany and may also cause diabetes complications.” It’s now thought that zinc supplementation may have clinical potential as an adjunct therapy for preventing or managing diabetes.

5. Helps Maintain Heart Health by Supporting Blood Vessels

Zinc is needed to maintain the health of cells within the cardiovascular system, while also lowering inflammation and oxidative stress. The endothelium, the thin layer of cells that lines the blood vessels, partially relies on adequate levels of this mineral.

It also assists in heart health by supporting healthy circulation, since it helps with high blood pressure and cholesterol levels from clogged or damaged arteries. This explains why one meta-analysis found that adults with heart failure tended to have lower levels of zinc compared to those with healthier hearts.

6. Can Help Prevent Diarrhea

Zinc deficiency is related to chronic digestive problems and diarrheal diseases. This has been shown in several clinical trails.

Researchers have found that supplementation can be effective in both prophylaxis and as an acute diarrhea remedy.

7. Supports Fertility

Studies show that zinc plays an important role in fertility, especially modulating serum testosterone levels in men and improving sperm quality and motility.

What does zinc do for you sexually? It can potentially improve low sex drive by increasing testosterone levels.

Dietary zinc restriction and deficiency in normal young men are associated with a significant decrease in serum testosterone concentrations, which can negatively impact fertility and lower libido.

In one study by the Department of Internal Medicine at Wayne University, after 20 weeks of zinc restriction, giving patients zinc supplements effectively increased serum testosterone in the majority of men.

This mineral also impacts women’s fertility, since adequate levels are needed during the growth process of a female’s eggs, otherwise eggs cannot properly mature and ovulation suffer.

Other ways that it supports reproductive health are by protecting against infections of the urea system and promoting epithelial integrity by maintaining the lining of the reproductive organs.

8. Aids in Nutrient Absorption and Digestion

This essential mineral affects protein synthesis and is required by the body to use amino acids from foods. It’s also involved in the breakdown of carbohydrates from foods, which are one of the main sources of energy for the body.

For this reason, you can reduce your risk of experiencing low energy levels and adrenal or chronic fatigue by avoiding deficiency.

9. Supports Liver Health

Supplementing with this mineral is shown to reduce the incidence of infection and correlated with lower levels of liver damage. It can promote liver health by reducing inflammation in the liver, decreasing free radical damage, helping with nutrient absorption and allowing for proper waste elimination.

10. Helps with Muscle Growth and Repair

This particular mineral is involved in normal cell division and cell growth, meaning it assists in muscle repair and growth by making it possible for the body to heal itself and maintain strength in the muscular and skeletal systems.

It also helps with the release of testosterone, growth hormone and insulin-like growth factor-1 (IGF-1), all of which build muscle mass and a healthy metabolism.

It can help promote growth of muscle mass because it helps increase the amount of testosterone the body is able to produce following exercise — especially weight training and high intensity interval training.

11. Supports Vision and Eye Health

A high intake of zinc may help reduce the risk for advanced stage age-related macular degeneration and vision loss.

One review of clinical trials found that supplementation alone may not be sufficient to produce clinically meaningful changes in visual acuity, however it seems to help slow down the rate that macular degeneration progresses.

12. Can Help Decrease Acne and Promote Wound Healing

Some of the zinc stored in your body is actually held within your skin, so it’s involved in the development, differentiation and growth of various human tissues. According to a 2019 report, “Disturbances in zinc metabolism may give rise to disorders that typically manifest themselves on the skin.”

Because it supports production of collagen, the most abundant protein in the human body that forms connective tissue, this mineral is sometimes used to help people recovering from burns, ulcers, slow-healing wounds, and other types of skin damage or injuries. It can also support the immune system in a way that may limit skin’s susceptibility to infections while healing.

Additionally, this mineral is used to help naturally decrease acne breakouts due to its anti-inflammatory properties. It’s considered by some experts to be “a promising alternative to other acne treatments owing to its low cost, efficacy, and lack of systemic side effects.”

Some studies suggest that higher levels of zinc in one’s diet may lead to less severe acne breakouts.

A 2020 review of clinical trials also concluded that in addition to treating acne, zinc may be of some benefit in the treatment plan for atopic dermatitis and diaper dermatitis.

Signs of Deficiency

Zinc deficiency can lead to a number of health issues. According to researchers at the Department of Dermatology at the University of California: “Zinc plays an essential role in numerous biochemical pathways: organ systems, including the integumentary, gastrointestinal, central nervous system, immune, skeletal, and reproductive systems… Zinc deficiency results in dysfunction of both humoral and cell-mediated immunity and increases the susceptibility to infection.”

If you have low levels of zinc due to a lack in your diet, it’s possible to experience negative reactions like:

• frequently getting sick
• chronic fatigue (feeling like you’re always tired and run down)
• digestive issues
• poor concentration
• stunted growth
• the inability to heal wounds

Zinc deficiency is somewhat common around the world, including in the U.S. A 2019 report estimates that up to 17 percent of the global population is at risk for inadequate intake.

It typically occurs when someone doesn’t eat enough foods that contain the mineral or has trouble absorbing and using it from foods due to digestive disorders or very poor gut health.

Who is most at risk for low intake? Anyone following a plant-based diet that doesn’t include meat or dairy products (like vegans or vegetarians) are usually at the greatest risk since, their diets eliminate the top zinc food sources. While some plant foods have small amounts, animal products are the richest sources.

People who suffer from long-term health issues like sickle cell disease, severe stomach-acid issues, and chronic digestive problems like leaky gut syndrome or alcoholism are also more likely to have a zinc deficiency.

Finally, it’s believed that women taking birth control pills or who are on hormone replacement therapy drugs may also be at a higher risk, since this can interfere with zinc’s hormone-related roles in the body. Pregnant women, lactating women and breastfed infants should also be careful to consume enough of this essential mineral to support normal development.

Foods

Which foods contain zinc? The best way to avoid deficiency is by increasing your dietary intake. High-protein foods, such as red meat, poultry, other meats, nuts and beans, contain the highest amounts of naturally occurring zinc.

Oysters actually contain the most of any food, but we generally recommend avoiding shellfish for a number of reasons.

Here are the top 13 food sources of zinc. (Daily Value: Percentages are based on a diet of 2,000 calories a day.):

1. Oysters: 3 ounces (85 grams) of eastern, wild, cooked oysters contains 51.8 milligrams (471% DV)
2. Grass-Fed Beef: 4 ounces (113 grams) of grass-fed ground beef contains 5.1 milligrams (46% DV)
3. Beef Liver: 3 ounces (85 grams) of cooked beef liver contains 4.5 milligrams (41% DV)
4. Lamb: 4 ounces (113 grams) of New Zealand leg of lamb contains 3.6 milligrams (33% DV)
5. Hemp Seeds: 3 tablespoons (30 grams) of hulled hemp seeds contains 3 milligrams (27% DV)
6. Pumpkin Seeds: 1 ounce (28 grams) of roasted, unsalted pumpkin seeds contains 2.2 milligrams (20% DV)
7. Cashews: 1 ounce (28 grams) of raw cashews contains 1.6 milligrams (15% DV)
8. Sunflower Seeds: 1 ounce (28 grams) of unsalted, toasted sunflower seed kernels contains 1.5 milligrams (14% DV)
9. Lentils: 3.5 ounces (100 grams) of cooked, mature, unsalted, boiled lentils contains 1.3 milligrams (12% DV)
10. Turkey Breast: 3 ounces (85 grams) of cooked, roasted turkey breast (meat only) contains 1.3 milligrams (12% DV)
11. Eggs: 2 (100 grams) whole eggs contain 1.3 milligrams (12% DV)
12. Sardines: 1 can (3.75 ounces or 92 grams) of drained Atlantic sardines, canned in oil, contains 1.2 milligrams (11% DV)
13. Shiitake Mushrooms: 3.5 ounces (100 grams) of shiitake mushrooms contains 1 milligram (9% DV)

Recipes:

You can add more zinc to your diet naturally by including plenty of zinc-rich foods in your meals. Here are three ideas to get you started:

• Garlic Lamb Roast Recipe
• Crockpot Beef Stew Recipe
• Herbed Turkey Breast Recipe

Supplements and Dosage

Sometimes, zinc supplements are used to prevent or treat a deficiency. People who are unable to get enough through their diets or who can’t properly absorb it may benefit from zinc supplements.

This mineral is usually available in various forms, including oral zinc lozenges, syrups, gels and capsules. It’s also found in most multivitamin and mineral supplements.

These supplements can contain zinc in several forms:

• zinc oxide
• zinc gluconate
• zinc sulfate
• zinc acetate

As of now, all are believed to work in very similar ways so one type is not thought to be superior over the others. Ideally look for “enzyme activated” supplements to support zinc absorption.

Typically, prescribed zinc supplements (like zinc sulfate) are taken by mouth, but sometimes patients receive zinc injections under the care of a health care professional.

Dosage Recommendations:

How much zinc should you take in a day? According to the U.S. Department of Agriculture, the dietary reference intakes for zinc below are based on age and gender:

Infants:

• 0–6 months: 2 milligrams/day
• 7–12 months: 3 milligrams/day

Children:

• 1–3 years: 3 milligrams/day
• 4–8 years: 5 milligrams/day
• 9 –13 years: 8 milligrams/day

Adolescents and adults:

• Males age 14 and over: 11 milligrams/day
• Females age 14 to 18 years: 9 milligrams/day
• Females age 19 and over: 8 milligrams/day
• Pregnant and breastfeeding women: 11 to 12 milligrams/day

How much zinc is safe? How much zinc is too much?

Is 50 milligrams of zinc too much for the average adult? Most experts consider the tolerable upper limit to be around 40 milligrams per day.

A “high dose” of a zinc supplement is considered to be between 25 and 45 mg/day, so just under 50 mg. This means that before taking any more than the tolerable upper limit of 40 mg/day, discuss this with your doctor, especially if you take daily medications.

That said, some studies have found that taking high doses around 80 to 90 mg/day can help safely fight off cold symptoms. Still, consuming over 40 to 60 mg/day may lead to certain zinc overdose side effects, so speak to your health care professional before increasing your dosage.

When should I take zinc?

In order to maximize zinc absorption, it’s best to take it at least one or two hours before or after meals. If you find that this contributes to stomach pains, try taking it with meals instead.

Toxicity, Risks and Side Effects

Taking high doses of supplemental zinc for a prolonged period can interfere with the body’s absorption of other important minerals, including copper. Zinc supplementation is a common cause of copper deficiency because zinc and copper compete for absorption in the stomach.

Too much zinc has the potential to do the opposite of what zinc is supposed to do — it can depress the immune system and impair blood cell formation. More commonly, only short-term and minor symptoms occur when taking moderately high doses of zinc.

Some people who use zinc nasal sprays and gels long term also experience changes in the ability to smell or taste foods (such as loss of sense of smell, also called anosmia), which can impact appetite.

Some signs of a zinc overdose can include:

• nausea
• indigestion
• diarrhea
• abdominal cramps
• vomiting

Side effects usually occur within three to 10 hours of swallowing the supplements but go away within a short period of time after stopping the supplements.

Another thing to keep in mind is that zinc supplements may interact with several types of medications, including antibiotics, penicillamine (a drug used to treat rheumatoid arthritis) and diuretics. If you use these medications on a regular basis, speak to your health care professional before using zinc supplements.

Conclusion

• Zinc is an essential trace element that’s needed in small amounts every day for supporting immune function, regulating hormone production, promoting growth and repair, reducing inflammation, and fighting free radical damage.
• What are the signs of a zinc deficiency? People with low zinc levels may experience changes in appetite, chronic fatigue, weight gain or loss, hair loss, poor concentration, more frequent colds symptoms, slowed wound healing, and hormonal problems — just to name a few.
• The best way to meet your needs is by increasing your dietary intake, such as by eating red meat and other animal meats, fish, cashews, pumpkin seeds, and yogurt.
• Taking a zinc supplement is another option for people who don’t get enough in their diets or who have issues absorbing this mineral.

The post Top Zinc Benefits to Improve Health & How to Regulate Levels appeared first on Dr. Axe.

Manganese is an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune system defenses.

This essential nutrient works closely with other minerals, including iron. Key for normal growth and development, manganese has an important role in the synthesis of nutrients like cholesterol, carbohydrates and proteins.

Learn about its many benefits, the best food sources and whether or not you may need a manganese supplement.

What Is Manganese?

Manganese is an essential trace mineral that is naturally present is many foods and available as a supplement. The body needs very small amounts of manganese in order to serve its functions.

Concentrated in the mitochondria of cells, manganese is found in the bone, liver, pancreas and kidney cells. A cofactor for many enzymes, manganese is active in amino acid, cholesterol, glucose, and carbohydrate metabolism.

What does manganese do for the body? Found mostly in bones, the liver, kidneys, and pancreas, it has roles in macronutrient metabolism, forming connective tissue and bones, facilitating blood clotting, and sex hormone and neurotransmitter synthesis.

Manganese needs are usually met through diet. You’ll find manganese in foods including sprouted grains, legumes, beans, certain nuts and seeds. To some extent, it’s also found in fruits and vegetables, although whole grains are usually considered the best natural source.

Wherever it is found, iron (which helps create hemoglobin and carry oxygen throughout the body) is usually also present.

Benefits

Here are some of the ways that manganese helps support general health:

1. Supports Bone Health and Helps Prevent Osteoporosis

Manganese, in combination with other minerals, including calcium, zinc and copper, helps support bone health and reduces bone loss, especially in older/postmenopausal women who are more susceptible to bone fractures and weak bones.

Manganese deficiency also poses a risk for bone-related disorders, since this mineral helps with the formation of bone regulatory hormones and enzymes involved in bone metabolism. It also balances levels of calcium — helping to fight calcium deficiency — and phosphorus, all of which work together to promote skeletal health.

According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin D, magnesium, zinc, copper and boron can improve bone mass in women with weak bones and prevent bone spinal loss, which is useful to naturally fight osteoporosis.

2. Needed for Antioxidant and Enzyme Function

What is this mineral most beneficial for when it comes to disease prevention? It’s a key component of the antioxidant enzyme called superoxide dismutase (SOD), which helps fight free radicals.

It’s also a co-factor that is used to make important enzymes, including arginase and glutamine synthetase.

These work as antioxidants in the body, helping fight free radical damage and lower levels of oxidative stress and inflammation, all of which can lead to issues such as heart disease or cancer. This is why one reason why scientists now believe that manganese deficiency may be tied to higher risk for:

• metabolic diseases
• type 2 diabetes
• obesity
• insulin resistance
• atherosclerosis
• liver disease

Manganese-deficient animals have been shown to have low manganese superoxide dismutase function. This can be harmful because this is one of the major free radical damage-fighting enzymes in the body.

In fact, superoxide dismutase is sometimes called the “primary” or “master antioxidant” since it’s especially powerful at reducing inflammation, pain and bodily stress.

Superoxide dismutases are the only enzymes capable of consuming superoxide radicals, making them valuable for slowing the aging process and prolonging health.

Manganese also helps form important enzymes related to bone formation, including glycosyltransferases and xylosyltransferases. Finally, it’s involved in creation of digestive enzymes that turn compounds found in food into useable nutrients and energy within the body, including glucose and amino acids.

3. Helps Maintain Cognitive Function

A percentage of the body’s manganese supply exists in the synaptic vesicles within the brain, so it is closely tied to electrophysiological activity of the brain’s neurons that control cognitive function.

This mineral is released into the synaptic cleft of the brain and affects synaptic neurotransmission. Thus, manganese deficiency can make people more prone to mental illness, mood changes, learning disabilities and even epilepsy.

For example, certain clinical studies suggest that people who have seizure disorders have lower levels of manganese in their blood.

At the same time, overexposure to this mineral can also cause neurological dysfunction, so striking a balance is important.

4. Fights Diabetes

This essential nutrient is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream.

Although the exact mechanism still isn’t clear, this mineral has been shown to help prevent overly high blood sugar levels that can contribute to diabetes.

When researchers involved in one study tested the effects of manganese supplementation in mice that were susceptible to diet-induced diabetes, they found that the group of mice given manganese over 12 weeks experienced improved glucose tolerance compared to mice not taking the supplement. The manganese-treated group exhibited improved insulin secretion, decreased lipid peroxidation and improved mitochondrial function.

5. Supports Lung and Respiratory Health

Research suggests that manganese taken along with minerals like selenium and zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease (COPD).

Oxidative stress/damage from free radicals is believed to be a key mechanism for smoking-induced COPD and other respiratory disorders, so manganese’s ability to help lower inflammation and oxidative stress through the production of SODs makes it beneficial for those in need of lung healing.

6. Helps Prevent Arthritis and Osteoarthritis

Manganese, along with supplements containing glucosamine hydrochloride or chondroitin sulfate, is one recommended natural treatment for arthritis. Regularly eating foods high in manganese, plus possibly taking supplements, can help reduce inflammation in the joints and tissue, allowing arthritis sufferers to feel more comfortable.

This nutrient has been sown to be especially helpful with reducing common pains in the knees and the lower back.

7. Reduces PMS Symptoms

Consuming plenty of manganese along with calcium can help improve symptoms of PMS — such as abdominal tenderness, muscle pains, anxiety, mood swings and trouble sleeping.

One study published in the American Journal of Obstetrics and Gynecology found that women who had lower levels of manganese in their blood experienced more pain and mood-related symptoms during pre-menstruation. A 2019 study also found that daily consumption of whole grains (which are rich in manganese and other trace minerals) in place of refined grains can contribute to improvement in PMS symptoms.

Consuming more of this mineral is believed to work as a natural remedy for PMS because it helps lower inflammation and supports hormone balance.

8. May Help with Weight Loss

Some early research points to the fact that manganese, combined with other supportive nutrients like L-tyrosine, asparagus root extract, choline, copper and potassium, may be able to help reduce weight in obese or overweight people.

More research is still needed to determine how it supports healthy weight loss and metabolism, but it’s likely related to the ability to improve digestive enzymes and balance hormones.

9. Speeds Up Wound Healing

By applying manganese, calcium and zinc to serious and chronic wounds, studies show that wound healing can speed up significantly over a period of 12 weeks.

10. Helps Balance Iron Levels and Prevent Anemia

Iron and manganese work closely together, and a strong inverse relationship between deficiency in iron and high manganese levels has been found. While overly high manganese can contribute to anemia, the mineral also helps the body use and store iron to some degree, which can help prevent anemia (low iron).

Food Sources

You’ll find manganese in foods that include trace minerals, such as whole grains, nuts, seeds, greens like spinach and potatoes.

Even though it’s relatively easy and inexpensive to consume these foods, many people don’t eat enough manganese-rich foods, most likely because refined grains are consumed more than whole grains.

According to the U.S. Department of Agriculture, below are some of the top food sources of manganese. Percentages are based on the adult women’s average intake of 1.8 milligrams/daily:

• Teff  – 1 cup cooked contains 7.2 milligrams (313 percent Daily Value*)
• Rye — 1 cup cooked contains 4.3 milligrams (187 percent DV)
• Amaranth — 1 cup cooked contains 2.1 milligrams (91 percent DV)
• Brown Rice — 1 cup cooked contains 2 milligrams (87 percent DV)
• Hazelnuts — 1 ounce contains 1.7 milligrams (74 percent DV)
• Chickpeas (Garbanzo Beans) — 1 cup cooked contains 1.7 milligrams (74 percent DV)
• Cardamom — 1 tablespoon ground contains 1.6 milligrams (70 percent DV)
• Oats — 1 cup cooked contains 1.4 milligrams (61 percent DV)
• Adzuki Beans  — 1 cup cooked contains 1.3 milligrams (57 percent DV)
• Macadamia Nuts — 1 ounce contains 1.2 milligrams (52 percent DV)
• Quinoa — 1 cup cooked contains 1.2 milligrams (52 percent DV)
• White Beans — 1 cup cooked contains 1.1 milligrams (48 percent DV)
• Durian Fruit: 1 cup contains 0.8 mg (39 percent DV)
• Black Beans — 1 cup cooked contains 0.8 milligrams (35 percent DV)
• Buckwheat — 1 cup buckwheat groats cooked contains 0.7 milligrams (30 percent DV)
• Tofu — 100 grams of extra firm tofu contains 0.67 milligrams (29 percent DV)

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

Other good sources include:

• wheat and oat bran
• bulgur wheat
• pinto and navy beans
• pecans
• almonds
• spinach
• green and black tea
• potatoes

Supplements and Dosage

Because manganese deficiency is thought to be uncommon, supplements are not usually recommended for the general public. The safest way to prevent deficiency is to increase your dietary manganese intake by eating more manganese foods, rather than taking supplements.

However, sometimes a supplement may be recommended if someone has trouble digesting minerals due to a health condition.

In healthy adults, it’s extremely unlikely to consume too much manganese from food source alone. Rather, people usually take in too much when consuming certain supplements.

Supplement products promoted for osteoarthritis, for example, can include high levels in the form of chondroitin sulfate and glucosamine hydrochloride, which can bring someone’s intake above the tolerable upper limit for adults (11 milligrams per day).

People who should avoid manganese supplements, or speak with a healthcare professional first, include those with existing liver disease, who likely have trouble getting rid of the mineral, and people with a history of alcoholism or anemia.

Types of Supplements

You can take this mineral in capsule, liquid or even injectable forms.

There are several types of manganese supplements available, some of which are bonded (or chelated) with amino acids to with help absorption. Chelated forms are sometimes called manganese aspartate, ascorbate, picolinate, fumarate, malate, succinate, citrate and amino acid chelate.

Popular types include manganese gluconate (which is bonded with gluconic acid salt) and manganese sulfate (another type of salt).

Sometimes children are given this nutrient in liquid or injectable forms (in dosages between two to 10 micrograms or per day) to help prevent deficiency.

You’ll also sometimes find it in supplements intended to help people with osteoarthritis, typically combined with other ingredients like chondroitin sulfate and glucosamine.

If you take calcium or phosphorous supplements, speak with your doctor about whether a manganese supplement is right for you, considering these minerals all help balance levels of one another.

Dosage/Recommended Daily Intake

The daily adequate intake (AI) for manganese depend on someone’s age and gender and are listed below, according to the USDA.

Children:

• Infants up to 6 months: 3 micrograms
• 7 to 12 months: 0.6 milligrams
• 1 to 3 years: 1.2 milligrams
• 4 to 8 years: 1.5 milligrams
• Girls 9 to 18 years: 1.6 milligrams
• Boys 9 to 13 years: 1.9 milligrams
• Boys 14 to 18 years: 2.2 milligrams

Adults:

• Men age 19 years and older: 2.3 milligrams
• Women age 19 years and older: 1.8 milligrams
• Pregnant women age 14 years and older: 2 milligrams
• Breastfeeding women: 2.6 milligrams

Deficiency Symptoms and Causes

Although a manganese deficiency is pretty rare in developed nations where people are generally not malnourished, a deficiency can cause serious health threats, including bone loss, muscle and joint pain, and changes in mood.

Manganese deficiency is usually caused by a lack of manganese-rich foods in someone’s diet and sometimes by chronic digestive disorders that make it hard to absorb manganese.

Because the body tightly regulates the amount of manganese it holds through levels of absorption and excretion, humans maintain stable tissue levels of manganese in most cases. This is the reason manganese deficiencies are rare.

What are the symptoms of low manganese? Low manganese levels can cause some of the following symptoms:

• weak bones (osteoporosis)
• anemia
• chronic fatigue syndrome
• low immunity and frequently getting sick
• worsened symptoms of premenstrual syndrome (PMS)
• hormonal imbalances
• impaired glucose sensitivity
• changes in digestion and appetite
• impaired reproductive abilities or infertility

Only a small percentage of dietary manganese is even actually absorbed, and the rest is moved very rapidly into the gut via bile and then excreted — so trouble neutralizing and eliminating manganese due to existing liver, gut or digestive problems poses the biggest risk for acquiring too much manganese.

At the same time, manganese is taken up from the blood by the liver and transported to tissues throughout the body, so liver damage can also cause a deficiency.

Risks and Side Effects

Why might manganese be bad for you? How does too much manganese affect the body?

Too much manganese usually poses more of a threat than too little, especially during development years when the brain is still forming. Excessive accumulation in the central nervous system during childhood (causing high blood manganese levels) can cause birth defects and cognitive problems — however, this is considered a low risk.

Manganese “toxicity” is possible, although it’s rare. Most adults are safe taking and consuming up to 11 milligrams of manganese each day.

In some cases, certain people aren’t able to flush manganese from the body properly, and high levels can accumulate.

As with all nutrients, it’s always best to get enough manganese from whole food sources as opposed to supplements whenever possible. Whole foods contain the proper mix of different vitamins and minerals that work to balance one another and enable functioning.

Manganese can build up in people who have certain digestive issues, causing side effects such as mental problems, dizziness and shaking, and worsened liver disease. People who have existing iron deficiency (anemia) are also likely to absorb higher levels of manganese so they need to be cautious about their consumption.

Consuming more than the upper limit of 11 milligrams per day of manganese can possibly cause side effects, even some that are serious and very harmful, such as neurological disorders like Parkinson’s disease.

Always make sure to check supplement labels carefully, and follow the dosage directions. Before taking high dosages of manganese, or any other mineral or nutrient, you might also want to have your current level checked by your doctor to confirm how much you need via supplements, if any.

Conclusion

• Benefits of manganese, which is an essential trace mineral, include supporting bone health, a healthy metabolism, blood clotting, hormone production and cognitive functions.
• It is a component of the antioxidant enzyme superoxide dismutase. Manganese superoxide dismutase helps fight free radicals and may prevent certain diseases.
• The RDA for adults 19 years and older is between 1.8 mg and 2.3 mg/day.
• Iron and manganese work together and are often found in the same foods. These include whole grains, beans, nuts and seeds, teff, amaranth, bran, oats, black beans, and others.

The post Manganese Helps Prevent Osteoporosis While Boosting Cognitive Function appeared first on Dr. Axe.

You’re probably well aware of the benefits of vitamin E for skin. Chances are that it’s an ingredient in some of your body care products, but did you know that tocopherol, a class of compounds under the umbrella term “vitamin E,” is what gives this nutrient so much power?

Tocopherol, which is found in a number of products and foods, has powerful antioxidant and anti-inflammatory effects. It’s been studied for a range of health conditions, from cancer to vision loss and Alzheimer’s disease.

It’s also known to reduce skin damage, promote healthy aging and boost immunity.

So is tocopherol safe for topical and internal use, or is it getting too much hype in the natural health world?

What Is Tocopherol?

Tocopherol is a form of vitamin E that serves as a powerful antioxidant. It’s used as an ingredient in skin care products to promote healthy aging.

There are two classes of naturally occurring vitamin E — tocopherols and tocotrienols. Each one of these classes has four forms:

• alpha
• beta
• gamma
• delta

Thus the term “vitamin E” is actually a collective description of these eight compounds.

The tocopherol class of vitamin E includes:

• alpha-tocopherol
• beta-tocopherol
• gamma-tocopherol
• delta-tocopherol

The only type of tocopherol that is recognized to meet human requirements is alpha-tocopherol. When you are using vitamin E oil or serum, it is made with the alpha form.

Esters of tocopherol are often used in skin care products because of its antioxidant and anti-inflammatory effects. The esters that may be used include tocopheryl acetate and tocopheryl linoleate.

Using vitamin E esters topically is known to soothe skin damage and boost healthy aging. This form of vitamin E also acts as a preservative, so when it’s used in combination with skin-healing ingredients, like coconut oil, it keeps them from going rancid.

You’ll find tocopherol compounds in:

• lipsticks
• foundations
• eye shadows
• face moisturizers and serums
• body scrubs
• face masks
• lip balms
• body washes
• shampoos and conditioners
• eye creams
• baby soaps
• bar soaps
• shaving creams
• sunscreens

Tocopherol is also found in several foods and vitamin E supplements. Supplementing with vitamin E may benefit brain, cardiovascular, vision and skin health, but excessive doses can be dangerous.

Where It’s Found

Tocopherol is found in vegetable oils. The oils with the highest amounts of tocopherol are:

• Wheat germ oil
• Sunflower oil
• Safflower oil
• Palm oil
• Peanut oil
• Corn oil
• Soybean oil

Alpha-tocopherol can also be found in nuts, seeds and leafy greens. Food sources include:

• Sunflower seeds
• Almonds
• Hazelnuts
• Peanuts
• Spinach
• Broccoli
• Kiwifruit
• Mango
• Tomato

The safest way to ingest vitamin E is by eating foods rich in the nutrient. Adding these foods into your diet allows you to take advantage of the many tocopherol benefits.

Benefits/Uses

1. Works as a Powerful Antioxidant

Tocopherol works as a powerful antioxidant, preventing damage caused by oxidative stress. Research shows that it has protective effects on cell membranes that are vulnerable to free radical attack.

This makes vitamin E an immune-boosting vitamin.

Alpha-tocopherol appears to inhibit the production of new free radicals, and gamma-tocopherol is able to trap and neutralize existing free radicals. This gives it the power to potentially prevent or delay chronic diseases that are associated with free radicals, like atherosclerosis, asthma, degenerative eye disease, diabetes and cancer.

2. Acts as Anti-inflammatory Agent

Tocopherol exhibits anti-inflammatory activity both within the body and on your skin. It’s used in topical products and taken internally to combat inflammation, which we know is the root of many serious health conditions.

A study published in Molecular Aspects of Medicine found that mixed tocopherols may be more potent in reducing inflammation than a-tocopherol alone. For this reason, supplementing with mixed tocopherols may help reduce inflammatory diseases like cardiovascular disease, rheumatoid arthritis and neurodegenerative diseases.

3. Hydrates the Skin

Vitamin E for skin is extremely popular because the compounds improve skin moisture and elasticity. This is why you often find tocopherol in youth serums, eye creams and body lotions.

Research published in the Journal of Molecular Medicine highlights that vitamin E preparations reduce the frequency and severity of skin issues. It has protective and healing effects, hydrating the skin and reducing the effects of environmental damage.

4. Prevents and Soothes Skin Damage

Using tocopheryl acetate topically works to prevent skin damage caused by sun exposure. Preliminary evidence suggests that it may also help reduce signs of aging and prevent scarring.

When it’s used as an ingredient in skin care products, tocopherol has protective, nourishing effects. It strengthens the capillary walls and improves skin moisture and elasticity.

Many studies document vitamin E’s ability to improve skin issues and the overall health and appearance of skin.

5. Thickens Hair

Because this vitamin E isomer works as a powerful antioxidant, it helps prevent or improve environmental damage to your hair. It also promotes circulation and helps retain moisture, so it can help reduce dandruff and itchy scalp.

A review published in Dermatology and Therapy notes that vitamin E deficiency is often seen in people experiencing hair loss. This is likely linked to the antioxidant properties in vitamin E compounds.

6. Supports Eye Health

Studies show that vitamin E may help reduce the risk of developing age-related macular degeneration, a common cause of blindness. For vitamin E supplements to be effective for boosting eye health, the nutrient needs to be combined with vitamin C, beta-carotene and zinc.

7. May Boost Brain Health

Due to tocopherol’s anti-inflammatory and antioxidant effects, it works to support brain health and fight neurodegenerative diseases. A 2014 study published in JAMA found that 2,000 international units of alpha-tocopherol per day slowed functional decline in patients with mild to moderate Alzheimer’s disease.

Risks and Side Effects

Are mixed tocopherols safe? Vitamin E supplements typically provide only alpha-tocopherol, but “mixed” tocopherols and tocotrienols are also available.

The latter is typically less active because these supplements are made with synthetic forms of vitamin E.

Studies suggest that when vitamin E is obtained from food sources, it is considered safe, and there’s no documented evidence of side effects. However, very high doses of vitamin E, exceeding 1,000 milligrams per day (for adults), may have pro-oxidant effects and aren’t recommended.

Taking high doses of vitamin E supplements may lead to side effects such as fatigue, headaches, dizziness, stomach cramps and nausea. If you take doses around or above 1,000 milligrams per day, especially if you also eat vitamin E foods, speak to your doctor about possible health implications.

Applying vitamin E isomers topically may be irritating for some people. Try a small amount of any products containing vitamin E oil on a small area of skin first to be sure that you don’t have an adverse reaction.

If you research tocopherol’s Environmental Working Group score, it receives a 1 or 2. The main concern is a 1985 study on mice that linked multiple vitamin E injections to cancer growth at the site on injections.

Again, when used in the appropriate amounts, especially when simply applied topically, tocopherol is considered safe.

There’s the possibility of a tocopherol allergy when it’s used topically. If you experience irritation, rash or itchiness after using a product containing vitamin E, discontinue use.

Also, keep in mind that vitamin E supplements may interact with several types of medications, including anticoagulants, antiplatelets, chemotherapy drugs and radiotherapy.

Conclusion

• Tocopherols are a class of vitamin E compounds, with the most researched and used compound being alpha-tocopherol.
• There are several tocopherol benefits, including the compound’s ability to improve skin health and appearance, boost brain function, reduce the risk of cardiovascular disease, and improve vision.
• Tocopherol esters are often used in cosmetic and body products for their antioxidant, anti-inflammatory and healing effects.
• Eating foods rich in tocopherol and using the compound topically are considered safe, but taking very high doses may be dangerous.

The post Tocopherol: Skin Care Superhero or Unhealthy Additive? appeared first on Dr. Axe.

Are you struggling with fatigue, low energy levels, mood changes and a lack of focus? This can be a sign that you’re dealing with a vitamin B12 deficiency. If that’s the case, you’re not alone — and something you want to correct considering the abundance of vitamin B12 benefits.

Up to 40 percent of people may have low levels of vitamin B12, which is an issue that needs to be addressed because this is an essential vitamin for the production of red blood cells and DNA, not to mention all the vitamin B12 benefits it provides. 

Vitamin B12 deficiency is thought to be one of the leading nutrient deficiencies in the world, with a 2004 study showing that it’s a major health concern in many parts of the world, including the U.S., India, Mexico, Central America, South America and certain areas in Africa.

This is a big deal because B12 plays an important role in so many body functions, which is exactly why it’s critical that we get enough vitamin B12 foods in our diets.

So what does it do? This essential nutrient affects your:

• mood
• energy level
• memory
• heart
• skin
• hair
• digestion
• and more

It is also an essential vitamin for:

• addressing adrenal fatigue
• improving pernicious anemia and megaloblastic anemia
• benefiting multiple metabolic functions, including enzyme production, DNA synthesis and hormonal balance 
• maintaining healthy nervous and cardiovascular systems

Because of its wide-reaching roles within the body, a deficiency in this essential vitamin can lead to a range of  symptoms, including:

• chronic fatigue
• mood disorders like depression
• chronic stress or feeling run down

What Is Vitamin B12?

Vitamin B12 actually exists in many forms, and it contains the mineral cobalt, which is why compounds with vitamin B12 are collectively called cobalamins. Two forms of B12 that are active in human metabolism are methylcobalamin and 5-deoxyadenosylcobalamin.

Vitamin B12 benefits the central nervous system in many important ways. It helps maintain the health of nerve cells — including those needed for neurotransmitter signaling — and helps form the protective covering of nerves, called the cell’s myelin sheath.

This means that when B12 levels are low, almost every cognitive function can suffer.

It also helps with digestion and heart health, so a deficiency can lead to both digestive disorders and an increased risk for heart disease. It can come in food sources, hydroxocobalamin vitamin B12 injections or as an intramuscular vitamin.

The National Institute of Health’s (NIH) Dietary Office estimates that somewhere between 1.5 percent to 15 percent of people in the U.S. are deficient in vitamin B12.

Other studies, like one published in the American Journal of Clinical Nutrition in 2000, indicate that this number might be even higher, with up to 39 percent of the population possibly suffering from a vitamin B12 deficiency.

Vitamin B12 Benefits

Wonder how vitamin B12 functions as a health-promoting vitamin? Vitamin B12 functions as a beneficial substance in the following ways:

1. Helps Maintain Energy Levels

Vitamin B12 benefits your metabolism because it’s needed to convert carbohydrates into useable glucose in the body. Glucose from carbohydrate foods is used as a form of energy, so this is the reason why people with deficiencies often experience fatigue.

Research shows that vitamin B12 is also needed for neurotransmitter signaling that helps your muscles contract and gives you energy to go about your day without feeling tired and run down.

People often wonder whether vitamin B12 benefits weight loss. Because a deficiency can lead to sluggishness, chronic fatigue, and mood and appetite changes, it can be hard to lose or maintain weight with these symptoms.

It’s not that increasing your vitamin B12 levels alone will make you lose weight, but correcting a deficiency can boost your energy levels and regulate your appetite so you can continue your health routine.

2. Helps Prevent Memory Loss and Lowers Risk of Neurodegenerative Disease

A vitamin B12 deficiency may cause various neurologic and psychiatric disturbances. Because of its role in nerve health and neurotransmitter signaling, studies indicate that vitamin B12 benefits cognitive function and is used to lower the risk of neurodegenerative diseases, including Alzheimer’s disease and dementia.

A systematic review published in International Psychogeriatrics examined 43 studies investigating the association of vitamin B12 and cognitive impairment or dementia and 17 studies reporting the efficacy of vitamin B12 therapy for these cognitive conditions.

Researchers found that low vitamin B12 levels are associated with Alzheimer’s disease, vascular dementia and Parkinson’s disease. On top of this, B12 supplements were effective in correcting a biochemical deficiency and improved cognition in patients with pre-existing vitamin B12 deficiency.

3. Boosts Mood and Helps the Nervous System to Properly Function

One of the most researched vitamin B12 benefits is its ability to help in healthy regulation of the nervous system, including reducing such mood disorders as depression and anxiety.

Studies highlight that vitamin B12, along with folate, is needed as a major determinant of one-carbon metabolism, which produces the compound called SAM-e (S-adenosyl methionine). SAM-e is crucial for neurological function, dealing with stress and mood regulation.

Vitamin B12 is also needed for concentration and cognitive processes, such as learning, so a deficiency can result in difficulty focusing and an increased risk for attention disorders.

4. Plays a Role in Maintaining Heart Health

Vitamin B12 benefits cardiovascular health in several ways, which is important considering the fact that heart disease is currently the No. 1 cause of death worldwide.

Vitamin B12 helps reduce elevated homocysteine levels, which is now considered a major risk factor for heart disease. Homocysteine is an amino acid, and its levels in the blood are influenced by blood levels of B-complex vitamins, including B12.

Vitamin B12 helps protect against heart disease like a heart attack or stroke by lowering high homocysteine levels in the blood. There is also some evidence that B12 can help control high cholesterol and high blood pressure levels.

B vitamins are also able to control atherosclerotic diseases, in which someone experiences a dangerous buildup of plaque in the arteries.

5. Needed for Healthy Skin and Hair

Vitamin B12 is essential for healthy skin, hair and nails because it plays a major part in cell reproduction. Research suggests that vitamin B12 boosts skin health by reducing redness, dryness, inflammation and acne blemishes — and can be applied to the skin for psoriasis and eczema.

It can also reduce hair breakage and help nails become stronger.

6. Aids in Digestion

Due to its role in helping with digestive enzyme production, B12 is needed to support a healthy metabolism and the breakdown of foods within the stomach.

One of the ways that vitamin B12 benefits digestion? It’s proven to help foster healthy bacteria within the gut environment.

The elimination of harmful bacteria in the digestive tract — and simultaneously the presence of beneficial bacteria — is what prevents digestive disorders like inflammatory bowel disease or candida.

7. Needed for a Healthy Pregnancy

Vitamin B12 is needed to create nucleic acid, or DNA — the basic genetic material that’s used to create the entire body. Therefore, the nutrient is not only a key nutrient for growth and development, but a vital component of a healthy pregnancy.

Vitamin B12 also interacts with folate in the body, so it may help lower the risk of birth defects, such as neural tube defects. When a pregnant woman’s B12 supply is low, the folate that’s needed for DNA synthesis remains trapped, and cell replication is impaired.

Studies report a two- to four-fold increased risk of neural tube defects with low vitamin B12 status.

8. May Help Prevent Cancer

Vitamin B12 supplementation is now being studied as a way to help lower the risk of certain kinds of cancers, especially when taken with folate.

Some preliminary research shows that vitamin B12 benefits the immune system enough to potentially help prevent cancer, including cervical, prostate and colon cancers. A study published in the International Journal of Cancer found that low B12 levels may increase the risk of gastric cancer.

Research from 1999 found that B12 status may influence breast carcinogenesis, making it a possible risk factor for breast cancer prevention.

9. Helps Produce Red Blood Cells and Prevent Anemia

Vitamin B12 is needed to help produce a healthy level of red blood cells. It helps prevent a type of anemia called megaloblastic anemia, also known as vitamin B12 deficiency anemia, which results in symptoms like chronic fatigue and weakness.

Research published by Mayo Clinic indicates that a number of individuals with B12 deficiency may present with classic megaloblastic anemia, a blood disorder that occurs when bone marrow produces large, abnormal red blood cells or megaloblasts.

An autoimmune disorder called pernicious anemia is a type of megaloblastic anemia that occurs when the body isn’t able to absorb vitamin B12 properly. Reports describe treatment for pernicious anemia involving therapeutic doses of B12, either through intramuscular injections or orally.

Foods

Animal foods are the best food sources of vitamin B12, including:

• organic, grass-fed dairy products
• cage-free eggs
• grass-fed meat
• wild-caught fish
• organic poultry
• organ meats

According to the NIH, plant foods do not naturally contain vitamin B12 unless they are synthetically fortified.

Vitamin B12 can be found to some degree in fortified plant foods like nutritional yeast, fortified grain products and algae sea vegetables. However, most of these are not thought to be nearly as absorbable as natural animal sources.

Although the exact rate of absorbability depends on the person’s digestive health, here are the top food sources that provide vitamin B12:

1. Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
2. Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
3. Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
4. Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
5. Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
6. Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
7. Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
8. Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
9. Cottage cheese: 1 cup: 0.97 microgram (16 percent DV)
10. Eggs: 1 large: 0.6 microgram (11 percent DV)

B12 Deficiency

Vitamin B12 deficiency can be hard to detect, especially considering how common the symptoms of a vitamin B12 deficiency can be, such as feeling tired or unfocused.

Symptoms may include:

• Constantly feeling tired or chronic fatigue
• Muscle aches and weakness
• Joint pain
• Difficulty breathing or shortness of breath
• Feeling dizzy
• Poor memory
• Inability to concentrate well
• Mood changes, like increased depression and anxiety
• Having abnormal heart problems, such as palpitations
• Poor dental health, including bleeding gums and mouth sores
• Digestive problems like nausea, diarrhea or cramping
• A poor appetite
• A more serious deficiency can also cause a form of anemia called pernicious anemia, a serious condition that can cause memory loss, confusion and even long-term dementia.

Who is most at risk for having a deficiency?

• Older adults who tend to have impaired digestion are one of the most susceptible populations. This is because older people tend to produce less stomach acid that is needed to convert the vitamin properly.
• People who don’t eat meat
• Smokers are at higher risk because nicotine can block absorption.
• Alcoholics
• People with anemia
• People with digestive disorders, like celiac or Crohn’s disease

Supplements and Dosage

Vitamin B12 can be taken in tablet form, drops that you place under the tongue (called sublingual B12), oral spray form, as gel formulations or even in the form of injection.

You can use any of these types of vitamin B12 supplements, but make sure you choose a high-quality product from a reputable source. If you are curious about B12 injections, talk to your doctor about confirming a deficiency and how to go about this process.

Keep in mind that sometimes older adults do better supplementing with drops and oral spray forms of B12 because they have trouble with the absorption of the vitamin in the stomach.

For adults who are looking to boost their B vitamin levels with something other than whole foods, take B12 as part of a whole foods-based B-complex supplement or a high-quality, whole foods-based multivitamin. These contain the full spectrum of B vitamins that all work together within the body to carry out functions and balance one another, hence the “complex” name this group is given.

Within a vitamin B-complex supplement, you’ll find other important B vitamins — like biotin, thiamine, niacin and riboflavin — that require one another to be present for the best results.

Compared to other vitamins, we don’t need a very large amount of vitamin B12, but we do need to replenish our supplies just about ever day. B vitamins are water-soluble and flushed out of the body somewhat easily, so to maintain levels of the recommended amount within the bloodstream and prevent a vitamin B12 deficiency, we need to eat food sources of B vitamins often.

The NIH reports that the recommended dietary allowance (RDA) for vitamin B12 is:

• Infants 0–6 months: 0.4 microgram
• Infants 7–12 months: 0.5 microgram
• Toddlers 1–3 years: 0.9 microgram
• Children 4–8 years: 1.2 micrograms
• Children 9–13 years: 1.8 micrograms
• Adult men and women over age 14: 2.4 micrograms
• Women who are pregnant: 2.6 micrograms
• Women who are breastfeeding: 2.8micrograms

The NIH recommends that adults over 50 years take a daily vitamin B12 supplement or consume foods fortified with vitamin B12. The recommendation is to take between 25–100 micrograms per day, as this amount has been shown to maintain healthy levels of vitamin B12 levels in older people.

Recipes

The best food sources of vitamin B12 are animal products, like organic meats and wild-caught fish. Cooking with nutritional yeast is another great way to increase your vitamin B12 levels when you aren’t eating meat.

Here are some delicious recipes that contain a good amount of vitamin B12:

• Slow Cooker Beef Stew
• Cheesy Chicken and Rice Casserole
• Blackened Salmon Recipe
• Garlic Lamb Roast
• Vegan Alfredo

Risks and Side Effects

Vitamin B12 absorption can be hindered when someone has a history of alcoholism or heavy smoking. In addition to alcohol and nicotine, long-term antibiotic use can also reduce the ability of the stomach to absorb and use vitamin B12.

For this reason, anyone who has used stomach acid-controlling drugs may want to talk to her or his doctor about needing vitamin B12 supplements.

Potassium supplements can also reduce absorption of vitamin B12 benefits, so if you take large amounts of potassium in supplement form, you should watch out for a possible vitamin B12 deficiency. Potassium from food sources shouldn’t cause a problem, but very high amounts may set someone up for a vitamin B12 deficiency.

Conclusion

• Vitamin B12 is a water-soluble nutrient in the vitamin B complex that the body needs in small amounts to function properly.
• Vitamin B12 benefits your energy levels, mood, memory, heart, hair, skin and digestion. It’s also essential for the production of DNA and red blood cells.
• Vitamin B12 deficiency can lead to a number of health issues, including chronic fatigue, nerve damage, mood disorders, neurodegenerative disorders, heart issues, anemia and neural tube defects in infants.
• To reverse vitamin B12 deficiency, consume more natural sources of vitamin B12, including beef liver, organic meats and wild-caught salmon. You should also take a probiotic daily and work on the health of your gut by eliminating inflammatory foods.
• If you are experiencing symptoms of vitamin B12 deficiency because of your dietary choices, age or health condition, consider taking a whole foods-based B complex supplement.

The post Vitamin B12 Benefits That You’re Probably Missing appeared first on Dr. Axe.

Electrolytes are incredibly important to overall health. Not only are they found throughout the human body in the blood, sweat and urine, but they also play a vital role in everything from fluid balance to heart health and brain function.

Fortunately, electrolytes are present naturally in a variety of food sources, which makes it easy to meet your needs by following a nutritious, well-rounded diet. If needed, supplements are also readily available for a quick and convenient dose of these important minerals.

Ready to learn more? Keep reading for a complete list of electrolytes, some common signs of an electrolyte imbalance and the best food sources to try to fit into your diet.

What Are Electrolytes?

Electrolytes are a type of particle that carries either a positive or negative charge when dissolved in water. Strong electrolytes, such as hydrochloric acid, ionize completely in a solution, while weak electrolytes ionize only partially.

These particles are found throughout the human body and are present in the blood, sweat and urine. A few of the most common electrolytes examples that are important to health include:

• Magnesium
• Phosphorus
• Sodium
• Potassium
• Chloride
• Calcium
• Bicarbonate

So what do electrolytes do? These important minerals are involved in a number of metabolic processes, all of which are essential to overall health.

An electrolyte imbalance can come with serious consequences, including muscle weakness, confusion and fatigue.

Benefits

Some of the potential electrolytes benefits and functions in the body include:

• Regulating fluid balance
• Promoting nerve and muscle function
• Supporting heart health
• Improving bone strength
• Maintaining brain health

Electrolyte Imbalance Causes

Electrolyte levels in the blood are closely regulated by the body to help keep them in balance. However, in some cases, electrolytes can increase or decrease to levels above or below normal, which can cause an electrolytes imbalance.

Several factors and conditions can disrupt electrolyte levels, which can have harmful effects on health. A few common causes of low electrolytes include:

• Dehydration
• Fluid loss caused by excessive sweating, diarrhea or vomiting
• Eating disorders
• Poor diet
• Kidney disease
• Severe burns
• Congestive heart failure
• Certain medications, such as water pills or laxatives

Electrolyte Imbalance Symptoms

Symptoms of an electrolyte balance can vary based on the severity, the specific minerals that are affected, and whether your levels are too high or too low. While a mild imbalance may not cause any symptoms, severe cases can have serious side effects and may even be fatal in some cases.

Common symptoms of an electrolyte imbalance may include:

• Irregular heartbeat
• Confusion
• Fatigue
• Muscle weakness
• Headaches
• Numbness
• Stomach pain
• Convulsions
• Constipation
• Frequent urination
• Dry mouth
• Mood changes
• Increased thirst
• Vomiting
• Loss of appetite

If you experience these or any other symptoms of an imbalance, be sure to talk to a trusted health care professional to determine the best course of treatment for you.

Electrolyte Foods

Wondering how to replenish electrolytes to keep your levels in check? One of the simplest and most effective methods for how to get electrolytes is to follow a healthy diet and fill up on foods with electrolytes, such as fruits, vegetables, beans, nuts and seeds.

Not only are these foods rich in natural electrolytes, but they also provide a number of other important nutrients that your body needs, including vitamins, minerals, fiber and antioxidants.

Here are a few of the best electrolytes food sources, plus the recommended daily allowance for each:

Calcium

• RDA: 1,300 milligrams/day
• Sources: yogurt, kefir, raw milk, cheese, canned sardines, leafy greens, almonds

Sodium

• RDA: no more than 2,300 milligrams/day
• Sources: cottage cheese, tablet salt, pickles, olives

Phosphorus

• RDA: 1,250 milligrams/day
• Sources: meat, fish, poultry, dairy, nuts, seeds, legumes

Magnesium

• RDA: 420 milligrams/day
• Sources: nuts, seeds, dark chocolate, avocados, whole grains, beans

Potassium

• RDA: 4,700 milligrams/day
• Sources: bananas, potatoes, spinach, lentils, beans, beets, dried fruit, coconut water

Chloride

• RDA: 2,300 milligrams/day
• Sources: table salt, seaweed, tomatoes, celery, olives

Electrolyte Supplements

In addition to enjoying a variety of healthy foods, some people also choose to use supplements, such as electrolyte drinks or electrolyte powder, to help boost their intake of these important minerals.

For healthy adults, consuming supplements or drinks with electrolytes is not typically necessary, as most people can meet their needs by following a healthy diet rich in nutritious whole foods. In some cases, however, the use of products like electrolytes powder can be beneficial.

Athletes, for example, may opt to use sports drinks that contain electrolytes in water to help balance their levels after long bouts of physical activity. Consuming water with electrolytes can also be beneficial to replenish losses of important minerals caused by fluid loss due to diarrhea or vomiting.

However, overuse of these supplements can also contribute to high levels of these key minerals, which can be just as dangerous as deficiencies. Therefore, it’s best to talk to your doctor before starting supplementation, especially if you have any underlying health conditions.

Risks and Side Effects

Although most people are able to meet their needs for these key minerals through healthy food sources, some groups need to be especially mindful of their intake to prevent adverse effects on health.

If you’re taking medications like diuretics or laxatives or have any health conditions like kidney problems or congestive heart failure, your doctor should monitor your electrolyte levels carefully to avoid an imbalance.

Those following a ketogenic diet should also be mindful of their intake. This is because ketosis can cause increased urination, which causes certain nutrients to be flushed out of the body more quickly.

Ensuring that you get enough keto electrolytes can help minimize symptoms of keto flu, such as headaches, fatigue and changes in mood.

An electrolyte panel is a blood test that can help measure your levels and evaluate kidney function. If you think that you might have an imbalance, talk to your doctor to get tested and determine the best course of treatment for you.

Final Thoughts

• What are electrolytes? Electrolytes are particles that carry a positive or negative charge when dissolved in water.
• Magnesium, calcium, phosphorus, potassium, chloride, sodium and bicarbonate are a few types that are found in the body, all of which play a role in everything from nerve and muscle function to fluid balance, heart health and bone strength.
• Although the body closely regulates electrolyte levels, certain factors can cause an imbalance, including dehydration, fluid loss, kidney disease and a poor diet.
• An imbalance in these important minerals can cause symptoms such as fatigue, confusion, muscle weakness, dry mouth and loss of appetite.
• The best way to replenish your electrolytes is to follow a healthy diet rich in nutrient-dense foods, such as fruits, vegetables, nuts, seeds and legumes.
• In some cases, supplementation may be beneficial for preventing side effects caused by diarrhea, vomiting or extended periods of physical activity.

The post What Are Electrolytes? Foods that Can Prevent an Imbalance appeared first on Dr. Axe.

Did you know that iodine deficiency “is one of the most common nutrient deficiencies and is estimated to affect 35–45% of the world’s population,” according to research published in 2022, or that it’s “estimated to affect 2.2 billion people”? It’s true, but it doesn’t have to be this way.

Iodine is a trace mineral and an essential component of the thyroid hormones, triiodothyronine (T3) and thyroxine (T4). These hormones regulate the metabolic activities of most cells and play a vital role in the process of early growth and development of most organs, especially the brain.

Inadequate intake of iodine-rich foods leads to insufficient production of these hormones. This adversely affects the muscles, heart, liver, kidney and the developing brain.

The term iodine deficiency disorders has been coined to represent the different array of disorders that result from iodine deficiency in a population. These disorders are all preventable if the appropriate dose of iodine is administered.

Common disorders that result from iodine deficiency include:

• hypothyroidism
• increased cholesterol levels
• endemic goiter
• cretinism
• decreased fertility rate
• increased infant mortality
• fibrocystic breast disease
• atherosclerosis
• breast cancer

Iodine Deficiency Symptoms

Clinical signs and symptoms of iodine deficiency include:

• Depression
• Swelling in the neck (goiter) or thyroid glands
• Changes in heart rate
• Difficulty losing weight or unexpected weight gain
• Dry skin
• Headaches
• Lethargy or fatigue
• Memory problems
• Menstrual problems
• Hyperlipidemia
• Recurrent infections
• Sensitivity to cold
• Cold hands and feet
• Brain fog
• Thinning hair or hair loss
• Constipation
• Shortness of breath
• Impaired kidney function
• Muscle weakness and joint stiffness
• Pregnancy issues

Risk Factors

When iodine intake becomes severely low, the thyroid compensates for the decreased levels by developing a swollen thyroid gland with nodules, known as a goiter, in order to absorb as much available iodine. The FDA currently has set recommended daily allowance (RDA) for iodine at 150 micrograms, which is efficient enough to eliminate goiters that are prevalent in iodine-deficient areas.

The following are potential risk factors that may lead to iodine deficiency.

1. Low Dietary Iodine

Soils from mountainous areas — such as the Alps, Andes and Himalayas — and areas with frequent flooding are likely to be deficient in iodine. Food grown in iodine-deficient soils rarely provide enough iodine to the livestock and population inhabiting there.

Unlike nutrients such as calcium, iron or other vitamins, iodine does not occur naturally in specific foods. Rather, it is present in the soil and ingested through foods grown on that soil.

In the early 1920s, Switzerland was the first country to fortify table salt with iodine to control cretinism and endemic goiter. In the 1970s and 1980s, controlled studies showed that iodine supplementation before and during pregnancy not only improved cognitive function in the rest of the population, but eliminated new cases of cretinism.

Iodine is obtained primarily through diet but can be obtained from iodine supplementation. In food that is found primarily in sea life, iodine is absorbed into the body through the consumption of sea vegetables and seafood. Other food sources, such as nuts, seeds, beans, turnips, garlic and onions, are good sources, provided that the soil contains sufficient quantities of iodine.

2. Selenium Deficiency

Iodine deficiency, coupled with selenium deficiency, is likely to lead into thyroid imbalance. One of the more serious manifestations of thyroid imbalance is a goiter.

In many individuals who are diagnosed with iodine deficiency, studies have shown some may have selenium deficiency as well. The thyroid gland needs both selenium and iodine to produce adequate levels of thyroid hormones, but when there’s a deficiency in one or both, your body has low thyroid hormone levels. That’s why adequate iodine levels are needed for adequate thyroid function.

Iodine is known for playing a vital role in thyroid health while benefit-rich selenium is critical in recycling iodine. When selenium levels are low, the thyroid works harder to produce thyroid hormones, and the body has a difficult time changing these hormones into forms utilized by cells.

It’s important to treat both deficits in order to re-establish normal thyroid health.

3. Pregnancy

Iodine is a crucial micronutrient for growth and development, particularly since it has a great effect on thyroid hormones.

Severe iodine deficiency is associated with stunted mental and physical growth, and even marginal iodine deficiency can impair brain functioning in infants.

4. Tobacco Smoke

Tobacco smoke contains a compound called thiocyanate. The inhibitory effects of thiocyanate on the uptake of iodide are through competitive inhibition of the iodide transport mechanism and may be responsible for the reduction of levels.

Other substances in tobacco smoke that can impair thyroid function are hydroxypyridine metabolites, nicotine and benzapyrenes. Tobacco smoke not only has an effect on thyroid function, but can also block thyroid hormone action.

5. Fluoridated and Chlorinated Water

Tap water contains fluoride and chlorine, which inhibit the absorption of iodine. In a study, researchers used the Wechsler Intelligence Test to determine the IQs of a total of 329 eight- to 14-year-old children living in nine high-fluoride, low-iodine villages and in seven villages that had only low levels of iodine. The IQs of children from the high-fluoride, low-iodine villages were lower than those from the villages with low iodine alone. 

6. Goitrogenic Foods

Eating raw vegetables in the Brassica family (cauliflower, broccoli, kale, cabbage, soy, Brussels sprouts) can impact thyroid function because they contain goitrogens, molecules that impair peroxidase. Steaming these cruciferous vegetables until fully cooked before consumption breaks the goitrogens down. People with iodine deficiency are at risk when consuming these foods.

How to Treat/Prevent

Best Sources of Iodine

• Seaweed
• Arame
• Kombu
• Wakame
• Kelp
• Hijiki
• Seafood
• Dairy products, especially raw milk
• Eggs
• Grain products
• Breast milk
• Baked cod
• Cranberries
• Low-fat yogurt
• Baked potato
• Shrimp
• Navy beans
• Dried prunes

Iodine Supplements and Iodine Salts

Salt iodization, also known as universal salt iodization, programs are put into place in more than 70 countries, including the U.S. and Canada, and 70 percent of households worldwide use iodized salt. The intention of U.S. manufacturers iodizing table salt in the 1920s was to prevent iodine deficiencies.

Potassium iodide and cuprous iodine have been approved by the FDA for salt iodization, while WHO recommends potassium iodate due to it having greater stability.

In the United States, iodized salt contains 45 micrograms iodine per gram of salt, which can be found in one-eighth to one-fourth teaspoon. Non-iodized salt is almost always used by food manufacturers, considering the majority of the salt intake comes from processed foods.

This is one of the reasons, however, that I recommend that you use benefit-rich sea salt instead and get your iodine through it, along with certain foods and supplementation rather than iodizing table salt. Sea salt (Himalayan or Celtic salt) contains more than 60 trace minerals and doesn’t pose a risk for overconsuming iodine like table salt can.

Furthermore, the benefits of universal salt iodization (USI) still require more research. Research published in the journal Nutrients examined a national cross-sectional study of iodine status among school-aged children in Tunisia, a country that adopted USD two decades ago. The researchers concluded:

Our adequacy assessment of the Tunisian USI program showed that, regarding the UIC impact indicator, the program achieved its objectives: ID national rates are now well below the target criteria of WHO certification (though with important geographic disparities). On the other hand, our study underlined that the coverage of households by adequately iodized salt, falls short of the target of certification. This inadequacy, due to a large variability of salt iodine content, also has adverse consequences, in that a non-negligible proportion of the population features an excess of iodine.

Most of the multivitamin/mineral supplements contain the forms of sodium iodide or potassium iodine. Dietary supplements of iodine-containing kelp or iodine are also available.

To increase intake of iodine, try adding foods that are naturally high in iodine into your diet through the following recipes:

• Traditional egg salad
• Adding seaweed to or other sea vegetables to miso soup
• Try making a savory baked fish dish
• Whip up some cranberry sauce with pecans
• Enjoy a morning yogurt berry smoothie

Final Thoughts

• Iodine is a trace mineral and an essential component of the thyroid hormones, triiodothyronine (T3) and thyroxine (T4). These hormones regulate the metabolic activities of most cells and play a vital role in the process of early growth and development of most organs, especially the brain.
• Inadequate intake of iodine-rich foods leads to insufficient production of these hormones, which adversely affect the muscles, heart, liver, kidney and the developing brain.
• Symptoms of iodine deficiency include depression, difficulty losing weight, dry skin, headaches, lethargy or fatigue, memory problems, menstrual problems, hyperlipidemia, recurrent infections, sensitivity to cold, cold hands and feet, brain fog, thinning hair, constipation, shortness of breath, impaired kidney function, muscle weakness, and joint stiffness.
• Risk factors for iodine deficiency include low dietary iodine, selenium deficiency, pregnancy, tobacco smoke, fluoridated and chlorinated water, and goitrogen foods.
• The RDA for iodine is 150 micrograms a day for adults and teens over 14 years old, and pregnant or breastfeeding mothers should consume 290 micrograms every day.

The post The Iodine Deficiency Epidemic — How to Prevent & Treat It for Your Health appeared first on Dr. Axe.

Selenium is a vital mineral for the human body that has numerous roles. What is selenium used for? It increases immunity, takes part in antioxidant activity, defends against free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism.

According to studies, consuming foods with selenium — such as Brazil nuts, eggs, liver, tuna, cod and sunflower seeds — and/or taking a daily selenium supplement can have positive effects, including workign as an antiviral, support fertility and reproduction, and may even reduce the risk of some types of cancer, autoimmune diseases and thyroid disorders.

What Is Selenium?

Selenium is a trace mineral that’s found naturally in the soil and in certain foods. There are even small amounts in the water you drink.

There are actually four naturally occurring types of this trace mineral. The four natural states of selenium are:

1. elemental selenium
2. selenide
3. selenite
4. selenate

Two types, selenate and selenite, are found predominantly in water, whereas the other two types are the kinds found in foods. For humans, the primary pathway of consuming it is through food, followed by water and then by air.

As a component of antioxidant enzymes, particularly glutathione reductase, it supports maintenance of healthy tissues throughout the body.

Because it both increases antioxidant capabilities and the quality of blood flow, it can help enhance resistance against diseases and negative effects of stress. Its ability to fight oxidative stress and excessive inflammation is thought to be due to different types of selenoproteins found in this mineral.

Among healthy people in the U.S., a selenium deficiency is believed to be uncommon. However, people with certain health conditions — such as HIV, Crohn’s disease and other disorders that impair nutrient absorption — are at increased risk of having low selenium levels.

Benefits

What are the health benefits of taking selenium? Here’s more about the roles that this essential mineral has:

1. Acts as an Antioxidant and Defends Against Oxidative Stress

This mineral helps fight the aging process and supports a strong immune system by reducing free radical damage.

It has a synergistic effect with other antioxidants like vitamin E, enabling the body to defend against oxidative stress. Stress, of course, contributes to many conditions, including heart disease, neurological conditions and some cancers.

For example, a 2016 review found that having a higher level of selenium exposure could offer protection against breast, lung, colon, gastric, esophageal and prostate cancers.

As an essential component of glutathione peroxidase, selenium also helps carry out important enzyme processes that protect lipids (fats) in cell membranes. It’s needed to fight oxidative degradation of cells and protect against mutation and DNA damage that can cause disease.

2. May Help Defend Against Cancer

Selenium may be especially helpful if you have a weakened immune system or a history of cancer in your family. Taking high dose selenium supplements has been shown to potentially have anti-cancer effects.

According to studies, it may be effective at reducing the risk of cancer incidence, cancer-caused mortality and severity of some types of cancer — specifically in the liver, prostate, colorectal and lungs.

Because it has the special job of activating selenoproteins, this mineral acts in an enzymic role that helps antioxidants to do their job best. There is evidence that it may also help slow down existing cancer progression and tumor growth.

Studies have shown that a high dose can be effective in protecting DNA, which can reduce the risk for cell mutation and cancer development.

Other studies show that in areas of the world where the soil is lowest in selenium, cancer risk is increased when compared to areas that have higher levels naturally available.

3. Can Help Boost Immunity Against Viruses

Selenium supports immunity because it’s needed for the proper functioning of the immune system — plus it’s a key nutrient in counteracting the development of viruses, including HIV.

In patients who have already contracted HIV, it’s been shown to be useful in slowing down the progression of the disease into AIDS.

4. Improves Blood Flow and May Lower Risk for Heart Disease

Low selenium levels are associated with an increased risk of developing cardiovascular disease, potentially along with suffering from a stroke or heart attack. Supplements, or an increase of selenium-rich foods, may be able to help prevent coronary heart disease by protecting arteries against plaque buildup and damage.

It’s believed that dietary selenium may benefit heart health due to its ability to fight inflammation, increase blood flow, reduce free radical oxidative stress and help with antioxidant activity.

5. Helps Regulate Thyroid Function

Is selenium good for your thyroid? Yes, because this mineral acts as a catalyst for the production of active thyroid hormones.

Research now suggests that there is a link between thyroid metabolism and selenium deficiency. Having too little in your diet can impair how your thyroid, and therefore metabolism, works.

The thyroid gland controls numerous important everyday body functions, including appetite, sleep, temperature, weight, energy and more. A problem with proper thyroid function can result in negative symptoms, such as irritability, muscle weakness, fatigue, weight gain or loss, trouble sleeping, and many other reactions.

Acquiring proper amounts of selenium helps the thyroid and body in many important ways:

• It acts as a powerful protector of the thyroid.
• It regulates the production of reactive oxygen within the gland.
• It protects the thyroid gland from antibodies that can create thyroid disease.

For these reasons, selenium may be able to help those with Hashimoto’s disease, Grave’s disease and pregnant women with anti-TPO antibodies.

Does selenium cause weight gain? It shouldn’t. In fact, because it can help with thyroid function, research suggests it supports a normal metabolism and can aid in weight maintenance.

If you’re deficient, it might lead to a sluggish thyroid, which can sometimes cause weight gain.

One study even found that selenium helps protect against obesity — and that higher intake led to significant increases in lean body and muscle mass, along with significant decreases in “hunger hormones” after three months of use among overweight adults.

6. May Help Increase Cognitive Health Into Older Age

Certain studies have investigated the use of selenium supplements for the treatment of dozens of conditions that range from asthma to arthritis, thyroid disorder and Alzheimer’s. The risk of these conditions increase as we age, but high-antioxidant intake and consumption of essential vitamins and minerals can help defend the body and may contribute to a longer life.

For example, a number of studies suggest that higher intake of selenium (and other antioxidants) offers protection against cognitive decline and conditions such as Alzheimer’s disease. A 2019 meta-analysis uncovered evidence for a significant decrease of selenium status in adults with Alzheimer’s compared to to those without it, supporting the mineral’s antioxidant role and the involvement of oxidative stress in neurological impairment.

7. Helps Reduce Asthma Symptoms

Observational studies have demonstrated that patients with chronic asthma may have lower amounts of selenium in their diets and therefore may be prone to deficiency. According to studies, when people with asthma take selenium supplements, they experience less asthma-related symptoms than those who take placebos.

Experts think that supplementation may be a useful add-on treatment to medication for patients with chronic asthma. However, more research is needed before this becomes a regular practice, as researchers have yet to determine the mineral’s full effect on lung function.

8. Can Help Boost Fertility

Selenium benefits fertility because it is required for proper sperm motility and also increases blood flow. These are two key components involved in conception and beating infertility.

This mineral is incorporated into the sperm’s mitochondria capsule and may affect the behavior and function of the sperm as they move through the vaginal canal.

It appears that both low and high selenium concentrations can have a negative influence on the number of sperm, therefore aiming to meet the recommended dietary intake, but not to far exceed it, is important for fertility.

Some studies also show that meeting the recommended dietary intake may even potentially reduce the risk of miscarriage, but more data is still needed.

Dosage Recommendations

Selenium is a trace mineral, meaning we only need a small amount of selenium from our diets each day. However, the body is able to flush it out of your system somewhat quickly since it plays an actionable role in many important body functions — therefore it’s important to consume it regularly.

It’s particularly important maintain normal selenium levels as you age in order to take advantage of its antioxidant benefits.

It is important to note that if you already consume the proper amount of selenium from a healthy diet, consuming more may not be beneficial. High doses reaching 400 micrograms can even be harmful.

The recommended daily allowance for selenium depends on your age and is as follows, according to the National Institutes of Health:

• Children 1–3: 20 micrograms/day
• Children 4–8: 30 micrograms/day
• Children 9–13: 40 micrograms/day
• Adults and children 14 and up: 55 micrograms/day
• Pregnant women: 60 micrograms/day
• Breastfeeding women: 70 micrograms/day

In supplement form, it is available in the form of selenomethionine and selenium selenite. Selenomethionine is usually easier for most people to digest and absorb properly.

When taking selenium supplements, most adults should take up to 55 micrograms daily (such as of selenomethionine), while pregnant women can take up to 60 micrograms, and lactating women can take up to 70 micrograms.

Based on available research, the tolerable upper limit of selenium (the amount taken before side effects will occur) is 400 mcg per day.

It’s best to meet your needs through dietary intake if possible (eating foods with selenium). No one should exceed recommendations by supplementing with very high doses without consulting a healthcare professional.

Note: Selenium sulfide is another form of this mineral you may come across. This type is the active ingredient often found in shampoos used for the treatment of dandruff, but it’s not taken orally.

Foods

Whole foods are the best sources of selenium, especially when these foods are handled and prepared in a delicate way — since this mineral may be destroyed during processing and very high-heat cooking.

What food is highest in selenium? That would be Brazil nuts. Just one Brazil nut provides more than 100 percent of the recommended daily value of selenium (roughly 68 to 91 micrograms per nut).

Here are the top foods high in selenium:

1. Brazil nuts
2. Salmon
3. Tuna
4. Turkey
5. Cottage cheese
6. Chicken
7. Mushrooms
8. Halibut
9. Eggs
10. Navy beans
11. Sardines
12. Sunflower seeds
13. Grass-fed beef
14. Oats
15. Beef Liver
16. Tofu

Deficiency

Certain groups of people are more likely to be deficient in selenium due to factors like a poor diet and trouble with absorption.

Suffering from a selenium deficiency has been correlated in studies with an increased risk of health problems, including mortality due to inflammation, infertility, poor immune function and cognitive decline. While not as serious, deficiency symptoms can include reproductive issues, muscle weakness, fatigue, brain fog, thyroid dysfunction and hair loss.

While the RDA for selenium for adults is 55 micrograms/daily, the average daily intake in the U.S. is believed to be far more than the recommended daily amount.

What are the symptoms of selenium deficiency? Some contributing causes to a deficiency can include:

• Not eating selenium foods very often.
• Living in the U.S., certain parts of Europe, China or Africa — the content of selenium in foods differs a lot depending on the location. For example, certain studies show concern that parts of Europe, such as the U.K., and Africa have soil low in selenium levels, and the populations living in those areas may be suffering from compromised immunity because of this.
• Consuming foods grown in poor-quality soil — Even in food sources, the amount of selenium is largely dependent on soil conditions that the food grew in; therefore, even within the same food, levels of selenium can vary widely.
• According to research, populations in the U.S. of the Eastern Coastal Plain and the Pacific Northwest have the lowest levels of selenium. These populations average consuming 60 to 90 micrograms per day, which is still considered to be adequate intake but less than other populations.
• Being affected by Kashin-Beck disease, a chronic bone disorder.
• Undergoing kidney dialysis and living with HIV.

Risks and Side Effects

Is it safe to take selenium every day? Taken at normal doses, it does not usually have negative side effects.

What are possible side effects of taking selenium? An overdose of selenium (selenium toxicity) may possibly cause reactions like bad breath, fever, nausea and potentially liver complications — or even kidney and heart problems — although these only occur at very high levels that reach “poisoning” status.

Again, the toxicity of most forms of selenium is rare and usually only experienced in people who supplement with very high doses.

The U.S. National Toxicology Program also lists certain types of selenium as an animal carcinogen, but there is no evidence that all types can harm animals or that this poses a serious risk in everyday situations.

This mineral may also interact with other medicines and supplements. These include:

• antacids
• chemotherapy drugs
• corticosteroids
• niacin
• cholesterol-lowering statin drugs
• birth control pills

If you take any of these medications, it’s best to speak with your doctor before supplementing.

Final Thoughts

• What is selenium? It’s is a trace mineral found naturally in certain foods and even in water.
• The two main sources are supplements and selenium-rich foods. To boost your dietary intake, each these foods regularly: Brazil nuts, eggs, liver, tuna, cod and sunflower seeds, in addition to poultry and certain types of meat.
• Selenium supports overall health thanks in large part to its role acting as an antioxidant. Other roles of this mineral include defending against oxidative stress, heart disease and cancer; boosting immunity; regulating thyroid function; increasing longevity; reducing asthma symptoms; and boosting fertility.
• It’s recommended that adults over 14 aim to get at least 55 micrograms per day.
• While generally well-tolerated, in high doses, such as 400 to 900 mcg/day, it can be harmful and even toxic.

The post Selenium Benefits for Overall Health, Plus Dosage Recommendations appeared first on Dr. Axe.

There are plenty of ways to get proper amounts of vitamin B5 (also known as pantothenic acid) into your diet, and because many people consume B5 vitamin foods frequently, luckily today we don’t see a large percentage of adults suffering from dangerous B5 vitamin deficiency.

What does pantothenic acid do to your body? Studies have shown that this vitamin has roles within the body including:

• converting nutrients from food into energy
• balancing blood sugar
• reducing bad cholesterol
• lowering high blood pressure
• helping prevent nerve damage

The energy that vitamin B5 helps produce is actually what fires neurotransmitters in your brain. These neurotransmitters carry chemical signals throughout the body.

Because of this role, pantothenic acid is crucial for maintaining the health of the nervous system and much more.

What Is Pantothenic Acid?

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is found in all living cells within the body.

Foods that contain B5 vitamin include both plants and animals foods, such as meat and organ meats, beans and legumes, sweet potatoes, certain nuts and seeds, milk and eggs.

Like the other B vitamins, this essential nutrient plays a role in energy metabolism, acting as a coenzyme to energy-producing chemical reactions. Specifically, it’s involved in the conversion of fats, hormones and carbohydrates from the foods we eat into usable energy that the body utilizes in many ways.

Aside from being critical in manufacturing red blood cells, vitamin B5 helps produce sex and stress-related hormones in the adrenal glands.

It’s also involved in the maintenance of a healthy digestive tract, supporting the immune system in the process. Very importantly, it works with other B vitamins in the “B vitamin complex,” helping the body use other nutrients, such as riboflavin (vitamin B2) and vitamin B6, for metabolic support.

Daily Recommended Intake

How much vitamin B5 should you take daily? According to the National Institutes of Health, the daily recommended intake for vitamin B5/ pantothenic acid is as follows:

Infants:

• 0–6 months, 1.7 mg
• 7–12 months, 1.8 mg

Children:

• 1–3 years, 2 mg
• 4–8 years, 3 mg
• 9–13 years, 4 mg

Adults:

• men and women 14 years and older, 5 mg
• pregnant women, 6 mg
• breastfeeding women, 7 mg

Most often, it’s not necessary to supplement with pantothenic acid if someone’s dietary intake is high enough. However, for those who can benefit from extra, supplements are available either containing only pantothenic acid or B5 in combination with other B-complex vitamins.

You’ll find that most multivitamins provide enough of all needed B vitamins. The amount of pantothenic acid in dietary supplements typically ranges from about 10 mg in multivitamins up to very high doses of about 1,000 mg in some supplements, but it’s best to contact your healthcare professional before taking such high amounts.

Benefits

What is pantothenic acid good for? A higher dietary intake of vitamin B5 that helps you maintain adequate levels may help defend against a variety of medical conditions.

Below are some of the top benefits and functions of this essential nutrient:

1. Supports Cardiovascular Health

Your body needs pantothenic acid to synthesize cholesterol. A derivative of pantothenic acid is called pantethine, which has been studied for its ability to positively influence heart function, especially by maintaining normal cholesterol levels.

It seems to help protect arteries and prevent dangerous plaque buildup that can possibly lead to a heart attack or stroke.

High serum concentration of LDL cholesterol is a major risk factor for coronary heart disease, and numerous studies have shown that vitamin B5 may help reduce “bad” LDL cholesterol and triglyceride levels in the blood of people with elevated blood fats. At the same time, it helps raise “good” HDL cholesterol.

A daily dose of 900 milligrams of a vitamin B5 has been shown to lower LDL (bad) cholesterol and triglycerides, reducing the risk of cardiovascular disease. Keep in mind that 900 mg is significantly higher than the recommended daily amount of vitamin B5 per day, so this is only done with the supervision of your healthcare professional.

In some small studies, it’s also been shown to help lower levels of cholesterol and triglycerides in people with diabetes, although more evidence is needed to prove this.

2. Metabolizes Food into Energy

All B vitamins help your body to convert carbohydrates into glucose, which is used as fuel and produces energy. Pantothenic acid does this by synthesizing an enzyme known as coenzyme A (CoA), which breaks down sugars in the form of glucose for energy. It’s also used to synthesize and metabolize fats and proteins.

B vitamins in general help our bodies use the foods we eat in order to rebuild our tissues, muscles and organs. Because of the role it plays in digestion and nutrient extraction, digestive problems can be a sign of a serious vitamin B5 deficiency.

Regularly eating foods high in pantothenic acid can help keep your metabolism functioning at optimal levels.

3. Maintains Healthy Nerve Function

Vitamin B5 is responsible for helping with nerve function, specifically for creating an important molecule called acetylcholine. The nervous system depends upon acetylcholine. This is the primary chemical that allows your nervous system to communicate back and forth with your organs.

Acetylcholine makes it possible for your brain and spinal cord to send nerve signals to our immune system, heart, lungs, kidneys, spleen, liver and more. It is also used to send nerve signals to muscles, so without enough pantothenic acid, nerve damage and impairment in movement can develop.

This is why one of the primary signs of a serious B vitamin deficiency is muscle impairment and pain, including a condition known as burning feet syndrome. This occurs when a person experiences lack of feeling in the feet along with painful burning, inflammation, and the feeling of ongoing fatigue and weakness.

4. Improves Mental Performance

B vitamins in general are often correlated with improving mental function because they can decrease the risk for many problems, such as brain function illnesses or age-related memory and function loss. Some research even shows that cerebral deficiency in this nutrient may contribute to neurodegeneration, dementia and Alzheimer’s.

Obtaining proper amounts of B vitamins may be able to help prevent memory loss, migraine headaches, chronic brain syndrome, depression, motion sickness, insomnia and even alcohol dependence.

Pantothenic acid is known to regulate neurotransmitters and is essential for synthesis of acetyl-CoA, which helps form myelin that protects cells. Therefore it has the ability to support normal brain function and help us cope with stress, anxiety and depression.

It may also cut down on body fatigue because it balances hormones related to feelings of alertness or fatigue and boosts metabolism.

Physicians sometimes see vitamin B5 deficiencies in people who are chronically stressed. When we are deficient in it we lose our ability to react to stress effectively and show signs of adrenal fatigue.

This can include having trouble sleeping, exercising, coping with problems, mood swings, weight gain or loss, and other stress symptoms.

5. Helps Control the Body’s Stress Response

Pantothenic acid benefits include the ability to cope with stress. In fact, without B vitamins regulating hormones, the body could not survive due to how they support overall adrenal function.

This is why people who are chronically stressed or who are dealing with adrenal fatigue symptoms are highly encouraged to take B vitamin supplements. They can help battle effects of chronic stress and control appetite, energy, mood, temperature and more.

Vitamin B5 is partially responsible for regulating adrenal function and creating the stress hormone cortisol. Studies have shown that pantothenic acid supplementation stimulates the ability of adrenal cells and also helps with normal production of cortisol, which we need to maintain motivation and concentration.

6. Aids Wound Healing

What does vitamin B5 do for your skin? Studies have indicated that pantothenic acid can help in treating skin reactions from radiation therapy and may speed up wound and cut healing.

It is also known to delay the appearance of premature aging, like wrinkles and dark spots on the skin — plus it might help reduce symptoms associated with eczema, insect bites and poison ivy.

Data gathered from recent studies suggest that it induces an accelerating effect of the normal healing process due to certain mechanisms that it helps control regarding the improvement in cellular multiplication.

The exact mechanism of how it does this remains unclear, but it is correlated significantly with increasing skin strength, especially after surgery.

7. Relieves Symptoms of Rheumatoid Arthritis

Some studies suggest that B5 may help with the painful symptoms of rheumatoid arthritis. One study found that people with rheumatoid arthritis may have lower levels in their blood than healthy people. Low levels seems to be associated with the most severe symptoms of arthritis, including painful movements, stiffness and inflammation.

It has been recorded that high doses of pantothenic acid can help with controlling inflammation, stiffness and pain in people suffering from RA. Taking B vitamin complex supplements has been correlated with lower levels of joint pain, enhanced muscle strength, and fewer symptoms associated with muscle or joint fatigue.

8. Aids Immune Function

Pantothenic acid helps create antibodies that the immune system produces in order to defend us against potential threats. These can include environmental and allergic responses, as well as fighting off parasites, bacteria, viruses, the common cold or flu, and toxins.

Studies have shown that higher intake of pantothenic acid can result in a reduction in the proliferation of different harmful parasites and has been shown to inhibit the growth of dangerous bacteria. For example, it can help reduce infection of malaria, a deadly parasite.

It may also help control the body’s stress response, helping keep our immunity higher so we face less chance of becoming sick and run down.

9. Helps Fight Acne and Protect Skin Health

B5 may help reduce the appearance of premature aging, including signs on the skin like wrinkles, dark spots and discolorations. Studies have also shown that it also plays an important role in the pigmentation and growth of hair follicles and may prevent hair from losing its color during the aging process.

What does pantothenic acid do for acne? According to recent studies, people who were given supplements containing B5 were shown to have a reduction in acne outbreaks compared to those who didn’t take the vitamin.

Study results show that pantothenic acid-based dietary supplements in healthy adults with acne facial lesions are effective, safe, well-tolerated and reduced total facial lesion counts.

The results indicate that taking vitamin B5 can help clear area-specific and inflammatory skin acne blemishes while not causing any known side effects. This may be due partially to the role that this nutrient plays in immunity and lowering general bodywide inflammation.

Vitamin B5 Foods

What is the best source of pantothenic acid? Here are 11 of the best vitamin B5 foods (percentages below are based on the daily recommended value of 5 percent per adult male or female):

1. Chicken Liver — 3 oz: 8.3 milligrams (83 percent DV)
2. Sunflower seeds — 3 oz: 6 milligrams (60 percent DV)
3. Avocado — 1 fruit: 2 milligrams (20 percent DV)
4. Portobello mushrooms — 1 cup sliced: 1.9 milligrams (19 percent DV)
5. Sweet potato — 1 cup cooked: 1.8 milligrams (18 percent DV)
6. Salmon — 3 oz: 1.6 milligrams (16 percent DV)
7. Lentils — 1 cup: 1.3 milligrams (13 percent DV)
8. Corn — 1 cup: 1.2 milligrams (12 percent DV)
9. Sun-dried tomatoes — 1 cup: 1.1 milligrams (11 percent DV)
10. Eggs — 3 oz: 0.9 milligrams (9 percent DV)

Deficiency Symptoms

Since vitamin B5 occurs in almost all foods, a pantothenic acid deficiency is very rare in Western developed nations where people are uncommonly malnourished and not acquiring enough calories daily. However, deficiency may occur in combination with deficiencies of other B vitamins.

 Symptoms of a vitamin B5 deficiency may include:

• fatigue
• depression
• irritability
• insomnia
• stomach pains
• vomiting
• burning feet
• upper respiratory infections
• muscle cramps

People at a greater risk of developing a deficiency include:

• alcoholics
• women on oral contraceptives/birth control pills
• people with severe malnutrition
• people with impaired absorption of vitamins and minerals due to certain medications or intestinal disorders

Risks and Side Effects

What are the side effects of pantothenic acid? While taking it is generally very safe when consumed in appropriate amounts, larger portions may lead to side effects such as diarrhea or even increase your risk of bleeding.

If you are pregnant or breastfeeding, do not exceed the recommended amount of six milligrams per day because it may not be safe.

You also do not want to take dexpanthenol, a derivative of pantothenic acid that is used for patients with hemophilia and gastrointestinal blockage. This medication may extend the time it takes for bleeding to stop.

Some studies also show that pantothenic acid may increase the effects of a group of drugs called cholinesterase inhibitors, which are used to treat Alzheimer’s disease. Because taking these medications and B5 together may lead to severe side effects, be sure to take these two together only under your physician’s supervision.

Certain sources also show that B5 may interfere with the absorption and effectiveness of the antibiotic tetracycline. You should take B vitamins at different times from tetracycline when you are completing an antibiotic prescription.

Final Thoughts

• Vitamin B5, also known as pantothenic acid, is a water-soluble nutrient that is found in all living cells within the body, as well as plants and animals foods, such as meat, organ meat, beans and legumes, certain nuts and seeds, sweet potatoes, milk, and eggs.
• The National Institutes of Health recommends a dietary reference intake between two and four milligrams per day for children and between five and seven milligrams per day for adults.
• Vitamin B5 is needed to convert foods into energy, support nerve and metabolic functions, and for maintenance of cardiovascular and brain health.
• A dietary intake that helps you maintain adequate levels can help defend against medical conditions including high cholesterol, anemia, side effects of stress, cognitive issues and slow healing wounds.

The post Pantothenic Acid (Vitamin B5) Benefits for Cardiovascular Health appeared first on Dr. Axe.

Vitamin B1, which is also referred to as thiamine, is a coenzyme used by the body to metabolize food for energy and to maintain proper heart and nerve functions. Thiamine has the important role of helping us digest and extract energy from the foods we eat by turning nutrients into useable energy in the form of adenosine triphosphate (ATP). Thus, a thiamine deficiency is something you definitely want to avoid.

What happens if you get too little vitamin B1? Without high enough levels of thiamine, the molecules found in carbohydrates and proteins (in the form of branched-chain amino acids) cannot be properly used by the body to carry out various important functions.

What are some symptoms of vitamin B1 deficiency? A thiamine deficiency (also referred to as beriberi) can cause weakness, chronic fatigue, heart complications, psychosis and nerve damage.

The best way to prevent thiamine deficiency is to eat whole foods that supply high amounts of B vitamins, particularly thiamine foods. Thiamine can be found in many commonly eaten foods, including certain whole grains, beans, nuts, nutritional yeast, organ meats like liver and other meats. Additionally, it is included in many vitamin B complex supplement products, which can also help prevent a thiamine deficiency.

What Is Thiamine?

Thiamine (vitamin B1) is a water-soluble vitamin that is used in nearly every cell in the body. It is especially important for supporting energy levels and a healthy metabolism. Thiamine is technically a sulfur-containing derivative of thiazole and pyrimidine. It is used in combination with other B vitamins, which make up the “B vitamin complex,” to regulate important functions of the cardiovascular system, endocrine system and digestive system.

The human body cannot produce thiamine, so we must ingest it from our diet to prevent thiamine deficiency. What is the disease caused by a deficiency of thiamine? A thiamine deficiency can cause a disorder called beriberi, which has been seen in certain undernourished populations for thousands of years. Beriberi can lead to muscle wasting and severe cardiovascular problems, including an enlarged heart.

Thiamine deficiency is not very common in Western, developed nations. It’s believed that most adults meet their daily thiamine requirement, and with supplementation included, some adults may get significantly more than their required daily intake.

Today, in developed nations like the U.S., we most commonly see a thiamine deficiency in alcoholics, which is known as Wernicke-Korsakoff syndrome. Why do many alcoholics develop thiamine deficiency? Chronic alcohol consumption can cause inadequate nutritional thiamine intake, decreased absorption of thiamine from the gastrointestinal tract and impaired ability for cells to use thiamine.

Most alcoholics that are diagnosed with this disorder also report not eating much food in addition to drinking a lot of alcohol, which is a big contributing factor to thiamine deficiency symptoms.

Symptoms

What are the symptoms of low thiamine? Clinical thiamine deficiency symptoms (or symptoms of beriberi) can include:

• Rapid weight loss
• Poor appetite
• Colitis
• Ongoing digestive problems, such as diarrhea
• Nerve damage
• Burning in the feet (particularly severe at night)
• Nerve inflammation (neuritis)
• Fatigue and low energy
• Decrease in short-term memory
• Confusion
• Irritability
• Muscle weakness, muscle wasting, cramps, pains in the legs and stiffness
• Mental changes, such as apathy or depression
• Cardiovascular effects, such as an enlarged heart

What happens if you don’t have enough thiamine in your body? Your brain, heart, and other tissues and organs suffer from low thiamine levels.

High concentrations of thiamine are normally found in skeletal muscles and in the heart, liver, kidneys and brain. Thiamin deficiency causes degeneration of peripheral nerves and parts of the brain, including the thalamus and cerebellum. Deficiency can also reduce blood flow, cause vascular resistance, increase swelling and cause heart to become dilated.

Issues

What causes low thiamine levels? It’s believed that thiamine may not properly be absorbed by people who deal with the following conditions/diseases:

• Liver problems
• Alcoholism
• Anorexia and other eating disorders that result in malnutrition
• Older age, due to factors like low dietary intake, chronic diseases, use of multiple medications and low absorption of thiamine
• Consumption of medications that are known to disrupt thiamine absorption
• Gastrointestinal issues, including prolonged diarrhea and vomiting
• HIV/AIDS
• Diabetes, which seems to increase clearance of thiamine by the kidneys
• Having had bariatric surgery, which can lead to under-eating and absorption problems
• A poor diet high in refined foods and lacking vegetables, whole grains, nuts, beans and seeds
• Fever, strenuous exercise and other “stressful” demands on the body
• High consumption of foods that may interfere with thiamine absorption (including raw seafood, tea and coffee)
• Potentially pregnancy, which increases the demand for all B vitamins (and most other nutrients)

Certain substances in coffee and tea, called tannins, can react with thiamine by turning it into a form that is difficult for the body to absorb. This may potentially lead to digestive problems and a thiamine deficiency. This is rarely seen in Western populations and is believed to only occur when someone drinks a very large amount of caffeine, leading to caffeine overdose.

Most researchers believe that the interaction between coffee and tea and thiamine is likely nothing to worry about unless someone’s diet is very low in thiamine and also vitamin C. This is because vitamin C seems to prevent the interaction between thiamine and the tannins in coffee and tea.

Research also shows that raw, freshwater fish and shellfish can contain chemicals that destroy thiamine. This has been seen in people who eat high amounts of raw seafood, but cooked fish and seafood do not cause the same problem.

Some research suggests that certain nuts called areca (betel) nuts can change thiamine chemically so it doesn’t work as well. At this time there isn’t much research to conclude how thiamine may interact with any other medicines, so before taking a supplement, talk with your health professional if you take any medications.

The post Thiamine Deficiency Symptoms & Dangers You Don’t Want to Ignore appeared first on Dr. Axe.

Iron deficiency is the most common nutritional deficiency in the U.S., according to the Centers for Disease Control (CDC), with almost 10 percent of women being considered iron deficient. Meanwhile, it’s estimated that up to 80 percent of the world’s population may be deficient in iron, and 30 percent may have iron deficiency anemia.

Iron is an essential nutrient that helps up perform many functions throughout our body every single day. One of the most important functions? Iron helps to transport oxygen throughout the blood.

It’s clear that many, if not most, people do not enough iron-rich foods on a regular basis.

What Is Iron Deficiency?

An iron deficiency is most commonly linked to the development of anemia, which is a condition when there’s a lack of healthy red blood cells being produced. Iron helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells, helping to prevent anemia from forming.

Iron-deficiency anemia is a common, easily treated condition that occurs if you don’t have enough iron in your body. Low iron levels usually are due to blood loss, poor diet, or an inability to absorb enough iron from food.

Iron is needed to produce hemoglobin, a type of protein found in red blood cells that has the role of carrying oxygen from your lungs and transporting it throughout your body to your cells. An iron deficiency can mean that you aren’t able to produce enough oxygen-carrying red blood cells — therefore, your body struggles to transport oxygen to your brain, tissues, muscles and cells, leaving you feeling exhausted and weak.

Aside from preventing anemia, iron is a nutrient needed to maintain general well-being, energy and a healthy metabolism because it helps support overall cellular health and is involved in many enzyme functions. Iron plays a part in many enzyme reactions that help our bodies to digest foods and absorb nutrients. These reactions also balance hormone levels and support brain, heart, skin, hair, nail and metabolic health.

Most of the 3–4 grams of elemental iron present within our body is in the form of hemoglobin. The remaining iron is stored in the liver, spleen and bone marrow, or is located in our muscle tissue’s myoglobin.

Symptoms

An iron deficiency can lead to the following conditions and symptoms:

• Anemia
• Chronic fatigue or low energy
• Pale or yellowing of the skin
• Shortness of breath
• Abnormal heartbeats
• Signs of a hormone imbalance
• Trouble exercising
• Muscle weakness
• Changes in appetite
• Trouble getting good sleep
• Changes in weight
• Cough
• Trouble concentrating, learning, remembering things
• Sores on your mouth or tongue
• Mood changes
• Dizziness
• Strange cravings to eat items that aren’t food, such as dirt, ice or clay
• A tingling or crawling feeling in the legs
• Tongue swelling or soreness
• Cold hands and feet
• Fast or irregular heartbeat
• Brittle nails
• Headaches
• Poor concentration
• Weakened immune system
• Leaky gut or IBS

People at a greater risk for iron deficiency anemia include:

• Women of childbearing age, especially women with heavy menstrual bleeding
• Pregnant women
• People with poor diets
• People who donate blood frequently
• Infants and children, especially those born prematurely or experiencing a growth spurt
• Cancer patients
• People with heart failure
• People who have gastrointestinal disorders or have had gastrointestinal surgery
• Vegetarians who don’t replace meat with another iron-rich food

Consuming iron-rich foods is especially important for premenopausal women who have higher iron needs than men due to monthly blood losses.

If you’re low in iron, it’s also critical to get plenty of vitamin C in your diet since it increases iron absorption. The recommended dietary allowance (RDA) for iron is eight milligrams per day for men and older women, while premenopausal women need 18 milligrams per day.

The RDAs for vegetarians are 1.8 times higher than meat eaters due to the fact that meat’s heme iron is more bioavailable than non-heme iron from plant-based foods. Also, meat, poultry and seafood increase the absorption of non-heme iron.

Risk Factors

There are factors that also put you at a higher risk for an iron deficiency. The most common reasons for an iron deficiency include:

• If you follow a vegetarian or vegan diet (which doesn’t include any animal sources of protein that are naturally high in iron)
• If you exercise a lot (which sometimes can damage red blood cells)
• If you’re pregnant or breastfeeding
• If you’ve ever had kidney failure
• If you’re undergoing, or have undergone, dialysis treatment, which can remove iron from the body
• If you’ve had ulcers in the past
• If you have any known gastrointestinal disorders that can limit your ability to absorb nutrients, such as celiac disease, Crohn’s disease or ulcerative colitis
• If you take a high amount of antacids, since these contain calcium that can prevent iron absorption
• If you’ve recently had surgery or lost blood for any reason, like donating blood
• Age and sex (see below)

The amount of iron that someone needs daily in order to prevent an iron deficiency varies a lot depending on their age and gender. Iron can be one of the most common nutrient deficiencies among women. Women need more iron than men do because they lose a certain amount of iron during their normal menstrual cycle each month.

Starting at around the time of adolescence when a woman begins having her menstrual cycle, her daily needs of iron increases, but then the level will decrease once again as the woman reaches menopause. Women who are between the ages of 19 to 50 need to get the most iron of any group — about 18 milligrams of iron each day.

However, men of the same age can get away with having much less and will still be at a lower risk for having an iron deficiency. Men need just about 8 milligrams of iron daily.

Blood Test

Luckily, an iron deficiency is usually pretty easy to identify with a simple blood test done at your doctor’s office, called a serum ferritin test. In fact, some people find out that they may have an iron deficiency when they attempt to donate blood at a blood donation center and the required screening test reveals that their iron levels are low.

It’s recommended you get your blood checked on a regular basis to see if you need to increase your iron intake, especially if you’re pregnant, a vegetarian or have a digestive disorder.

Recommended Daily Amount

The amount of iron you need changes based on your age. According to the National Institutes of Health Office of Dietary Supplements, the recommended daily amounts of iron are as follows:

• Birth to 6 months: 0.27 mg
• Infants 7 to 12 months: 11 mg
• Children ages 1 to 3 years: 7 mg
• Children ages 4 to 8 years: 10 mg
• Children ages 9 to 13 years: 8 mg
• Teen boys ages 14 to 18 years: 11 mg
• Teen girls ages 14 to 18 years: 15 mg
• Pregnant teens: 27 mg
• Breastfeeding teens: 10 mg
• Adult men 19 to 50 years: 8 mg
• Adult women 19 to 50 years: 18 mg
• Pregnant women: 27 mg
• Breastfeeding women: 9 mg
• Adults 51 years and older: 8 mg

Breast milk is believed to contain highly bioavailable iron, but in amounts that are not sufficient to meet the needs of infants older than 4–6 months. It’s best that babies begin to eat solid foods that are naturally rich in bioavailable iron, or to eat iron-fortified foods or formula as soon as they are able to.

Infants 7 to 12 months old need more iron than children do because iron supports the process of growth and cognitive development. Because it can be hard for young children to get enough iron from their diet alone, having a blood test done during a toddler’s yearly check-up can identify an iron deficiency before it becomes a bigger problem.

Women who are pregnant need more iron than the general population, so it’s recommended that they take iron as part of a pre-natal vitamin complex.

How to Prevent

When it comes to getting enough absorbable iron from food sources, there are several things to consider:

• Animal foods contain a type of iron called heme iron, which is more absorbable than iron found in plant foods, called non-heme iron.
• When you eat different foods together, they can interact to either boost the body’s ability to absorb iron, or they can do the opposite and make it harder to absorb the iron present in the foods.
• The NIH estimates that Americans get about 10–15 percent of their iron intake from heme iron, while the rest comes from non-heme iron. Because non-heme iron is less absorbable, this may be one reason why iron deficiency is so common.

If you are a vegetarian or vegan, you’ll want to be careful about getting enough iron and may want to consider taking an iron supplement. This is because the type of iron found in plant foods is known to not be as absorbable as animal sources of iron are. Iron from meat, poultry and fish − heme iron − is absorbed two to three times more efficiently than iron from plants (non-heme iron) is absorbed.

The amount of iron absorbed in the body also depends on the other types of foods eaten at the same meal. Foods like meat or fish that contain the animal source of iron (heme-iron) enhance the body’s ability to absorb the type of iron present in plant foods (non-heme iron).

Iron can be found in plant foods such as spinach and beans, but when you eat these foods along with an animal source of iron, your body is able to use the iron better. Because foods containing vitamin C can also enhance non-heme iron absorption, this is another useful way for vegetarian and vegans to increase their iron stores.

There are also substances found naturally in some foods and drinks that decrease the body’s ability to absorb iron. Foods that contain chemical compounds like polyphenols, phytates or calcium make it harder for the body to absorb and store iron. These can be found in such foods as tea, coffee, whole grains, legumes, nuts, seeds and dairy products.

According to the NIH, “the richest sources of heme iron in the diet include lean meat and seafood. Dietary sources of non-heme iron include nuts, beans, vegetables and fortified grain products. In the United States, about half of dietary iron comes from bread, cereal and other grain products.”

Precautions

When someone has too much iron in their blood, this can also create problems. Iron overload is the accumulation of excess iron in body tissues and can cause a disorder called hemochromatosis.  This is unlikely to happen from eating foods rich in iron alone. Instead, hemochromatosis is usually caused by either genetic causes or from taking iron supplements in high amounts.

High doses of supplemental iron (45 milligrams/day or more) can also cause side effects including nausea, vomiting, cramps and constipation, but iron in moderate amounts is thought to be well tolerated and shouldn’t cause many adverse reactions.

Keep in mind that iron can interact with other nutrients including calcium. Some studies show that calcium might interfere with the absorption of iron, although this effect has not been definitively established. Still experts suggest that people taking calcium and iron supplements should do so separately, spaced throughout the day, in order for both to be most beneficial.

In people who have taken medications for Parkinson’s disease, cancer or heart disease, the medications may be malabsorbed when also taking iron supplements. As a result, these people will want to speak with their doctor before taking any iron supplements on their own.

Final Thoughts

• Iron deficiency is the most common nutrient deficiency in the U.S. Typically, women require more iron in their diet than men, although the recommendations vary by age.
• Symptoms of iron deficiency range from anemia to cough to insomnia, and several more in between.
• To prevent iron deficiency, fill your diet with foods high in iron, including beef liver, white beans, sardines and more.
• You may also choose to supplement if you’re unable to get enough iron; this is a common need for people on vegan/vegetarian diets.

The post Iron Deficiency Symptoms, Risk Factors and How to Reverse appeared first on Dr. Axe.

Vitamin B6 is a water-soluble vitamin that plays a role in more than 100 different reactions in the body, which is why you want to get vitamin B6 foods in your diet.

This vitamin is needed to help make amino acids, the building blocks of proteins and hundreds of cellular functions. It can also be used to make niacin (vitamin B3) from the amino acid tryptophan.

Other roles of vitamin B6 include the formation of hemoglobin and neurotransmitters, as well as regulation of blood glucose.

So how can you get vitamin B6 in your diet? Try the following vitamin B6 foods.

Vitamin B6 Foods

This vital vitamin can be found in high levels, naturally, in the following vitamin B6 foods (percentages based on 1.3 milligrams daily for adults under 51 years old):

1. Durian Fruit

One cup of durian fruit contains about 0.8 milligrams of vitamin B6 (47% DV).

Durian is considered by experts to be a very nutrient-dense fruit — particularly high in vitamin C, B vitamins (including thiamine, vitamin B6 and riboflavin), manganese and potassium. Unusually, it’s a fruit that contains fat. As a result, it’s higher in calories than most fruits, similar to avocado.

Durian also contains some protein, another unusual feature of a fruit. Overall it’s a very balanced food, providing fiber, fat, protein and carbs all in one package.

2. Turkey Breast

A three-ounce serving of turkey breast (about 85 grams) provides 0.7 milligrams of vitamin B6 (42% DV).

Thanks to its B6 content, along with other vitamins and minerals, turkey is also high in protein, selenium and even vitamin C. It also has tryptophan, making it good for sleep, and it has mood-boosting effects due to B6’s ability to help release “happy hormones.”

3. Grass-Fed Beef

A four-ounce serving of grass-fed beef (about 113 grams) has roughly 0.7 milligrams of B6 (42% DV).

Grass-fed beef is most definitely one of the top vitamin B6 foods, and it also provides other B vitamins, including niacin, B12, pantothenic acid and thiamine. It’s also a safer beef option that better for the environment, the animals and, of course, the person who eats it.

4. Sunflower Seeds

A one-cup serving of sunflower seeds delivers approximately 0.6 milligrams of this B vitamin (35% DV).

Sunflower seeds are surprisingly nutritious, providing a concentrated dose of many important essential nutrients. They can be enjoyed as is for a healthy snack, plus added to array of dishes, including salads, energy bars and so much more.

5. Pistachios

A one-ounce serving of pistachios (about 28 grams) possesses approximately 0.5 milligrams of vitamin B6 (29% DV).

Pistachio nutrition is also full of thiamine, copper, potassium, magnesium, iron, zinc, folate, calcium, vitamin A, vitamin C, vitamin E and niacin.

These nuts make for a healthy snack that also provide healthy fats, which makes them good for your heart, weight, eyes and more.

6. Tuna

One can of tuna fish (about 174 grams) contains approximately 0.4 milligrams of B6 (24% DV).

In addition to being one of the top vitamin B6 foods, tuna fish also is a high-protein food that is good for the brain, thyroid and gut. It’s also a rich source of other B vitamins and several other vitamins and minerals.

7. Pinto Beans

A one-cup serving of cooked pinto beans packs in 0.4 milligrams of this B vitamin (24% DV).

Pinto beans nutrition is also a good source of protein, fiber, folate, manganese, thiamine, copper, magnesium, phosphorus, potassium, selenium, iron, zinc, riboflavin, calcium and more. To get the most nutrition from these beans, make sure drain the liquids to tamp down the antinutrients they naturally possess, and sprout them if you have the time.

8. Avocado

One raw avocado (about 136 grams) holds about 0.4 milligrams of B6 (24% DV).

The B6 content is just one reason to eat this superfood. Avocados also are loaded with healthy fats and a vast array of other vitamins and minerals. As such, this fruit (yes, fruit!) can benefit all aspects of health. It’s great for combating disease; supporting the heart; maintaining eye, skin and hair health; and so much more.

9. Chicken Breast

A 58-gram serving of chicken breast houses about 0.3 milligrams of this vitamin (18% DV).

When choosing chicken, make sure you opt for free-range chicken to ensure the highest-quality meat. Free-range chicken has been proven to be healthier by providing more available nutrients, plus many people swear it tastes better than conventionally raised chicken. In addition, the chickens themselves are healthier, which in turn makes them healthier to eat.

10. Blackstrap Molasses

Two tablespoons of blackstrap molasses delivers approximately 0.3 milligrams of B6 (18% DV).

Commonly used as a natural sweetener, blackstrap molasses is healthier than many other sweeteners thanks to its nutrient content. In addition to vitamin B6, it provides several vital minerals and can help with stress, blood sugar, skin and bone health, and more. However, keep in mind that it’s high on the glycemic index and should be consumed in moderation.

11. Sesame Seeds

A quarter-cup serving (roughly 36 grams) of sesame seeds contains approximately 0.3 milligrams of vitamin B6 (18% DV).

In addition to being one of the best vitamin B6 foods, sesame seeds also provide plenty of minerals, including copper, manganese, calcium, magnesium, iron, phosphorus and zinc. These seeds have been shown to potentially help lower cholesterol, reduce blood pressure, balance hormone levels, combat cancer cell growth, boost fat-burning and enhance nutrient absorption.

Recipes

There is no shortage of ways to incorporate vitamin B6 foods into your diet. Here are some of my favorite recipes that feature the top 10 vitamin B6 foods:

• Herbed Turkey Breast
• Seared Grass-Fed Steak
• Pre-Workout Snacks that include pistachios and avocado
• Tahini
• Tuna Salad

Final Thoughts

• Vitamin B6 is a water-soluble vitamin that plays a role in over 100 different reactions in the body.
• The bestvitamin B6 foods include turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds and sesame seeds.
• Benefits of consuming vitamin B6 foods include supporting the brain, combating arthritis symptoms, relieving PMS symptoms, improving mood, maintaining healthy blood vessels and more.
• Vitamin B6 deficiency is not common, but it can put a toll on mood, muscles energy levels, and worsen symptoms of PMS and anemia. Older adults are at the highest risk for vitamin B6 deficiency.
• You can prevent a deficiency by consuming vitamin B6 foods — just be careful if taking supplements, as vitamin B6 can interact with certain medications.

The post Best Vitamin B6 Foods appeared first on Dr. Axe.

Vitamin B2, also called riboflavin, is an important vitamin that also acts as an antioxidant within the body. Because it’s a water-soluble vitamin, like all B vitamins, vitamin B2 must be obtained through a healthy diet and replenished often — ideally every day — in order to avoid vitamin B2 deficiency.

All B vitamins are used to help digest and extract energy from the foods you eat. They do this by converting nutrients from carbohydrates, fats and proteins into useable energy in the form of “ATP.”

For this reason, vitamin B2 is needed for the functioning of every single cell within your body. That’s why vitamin B2 deficiency, or lack of riboflavin foods in your diet, can contribute to a number of serious side effects, including anemia, fatigue and a sluggish metabolism.

What Is Riboflavin?

What does vitamin B2 do? Roles of vitamin B2 include:

• maintaining healthy blood cells
• boosting energy levels
• facilitating in a healthy metabolism
• preventing free radical damage
• contributing to growth
• protecting skin and eye health
• and much more

Vitamin B2 is used in combination with other B vitamins, which make up the “B vitamin complex.” In fact, B2 must be present in high enough amounts in the body to allow other B vitamins, including B6 and folic acid, to properly do their jobs.

All B vitamins are responsible for important functions, including contributing to nerve, heart, blood, skin and eye health; reducing inflammation; and supporting hormonal function. One of the most well-known roles of B vitamins is maintaining a healthy metabolism and digestive system.

Vitamin B2/riboflavin has been shown to act like an antioxidant nutrient. It helps prevent lipid peroxidation and oxidative injury, both of which contribute to chronic health problems, such as cardiovascular disease and neurological diseases.

Vitamin B2 also plays an important role in enzymatic reactions. There are two coenzyme forms of riboflavin: flavin mononucleotide and flavin adenine dinucleotide.

Health Benefits

1. Helps Prevent Headaches, Including Migraines

Vitamin B2 is a proven method for dealing with painful migraine headaches. Physicians commonly prescribe riboflavin in high doses of 400 milligrams daily for at least three months as a preventive treatment for headaches or as a remedy for those who regularly experience serious migraine attacks.

Supplementing with riboflavin, especially if you have a known vitamin B2 deficiency, has been shown to be a natural headache remedy and reduce the frequency of migraines. One review of 11 articles concluded that supplementing with riboflavin was effective at reducing the duration and frequency of migraine symptoms with minimal risk of side effects. Another study had similar findings, showing that taking a high dosage of riboflavin cut migraine frequency in half and reduced the need for medications after just three months of treatment.

One type of combination product that contains riboflavin, magnesium and coenzyme Q10, called Dolovent, is now used to manage migraine symptoms when taken in dose of four capsules daily (two capsules in the morning and two capsules in the evening for three months).

2. Helps Support Eye Health

Studies show that riboflavin deficiency increases the risk for certain eye problems, including glaucoma. Glaucoma is the leading cause of loss of eyesight/blindness.

Vitamin B2 can help prevent eye disorders, including cataracts, keratoconus and glaucoma. Research shows a correlation between people who consume plenty of riboflavin and decreased risks for eye disorders that can appear as someone ages.

To treat eye disorders, riboflavin drops are applied to the corneal surface of a patient who suffers from glaucoma. This allows the vitamin to penetrate through the cornea and increase the strength of the cornea when used with light therapy.

3. Boost Heart Health

One of the most impressive riboflavin benefits is its powerful effect on heart health. Riboflavin works by regulating levels of homocysteine, an amino acid found throughout the body. When homocysteine builds up in the blood, it can cause arteries to narrow and skyrocket the risk of heart disease, making it vital to keep homocysteine levels under control.

Several studies have demonstrated the direct impact that riboflavin may have on heart health. One animal model published in Heart International, for instance, showed that riboflavin treatment helped improve heart function in rats with heart failure caused by diabetes. Meanwhile, other studies have also found that riboflavin deficiencies are more prevalent in people with heart disease, and a deficiency could be linked to a higher risk of congenital heart defects.

4. Can Help Prevent and Treat Anemia

Anemia is caused by several factors, including decreased red cell production, the inability to carry oxygen to the blood and blood loss.

Is riboflavin good or bad for you if you suffer from anemia? Vitamin B2 is involved in all of these functions and helps prevent and treat cases of anemia.

Vitamin B2 is required for steroid hormone synthesis and red blood cell production. It also helps the transportation of oxygen to the cells and helps mobilize iron.

When people experience riboflavin deficiency without enough vitamin B2 present in their diets, they become more at risk for developing anemia and sickle cell anemia.

Low levels of vitamin B2 are correlated with both of these conditions that involve an underutilization of oxygen and problems with red blood cell production. These conditions can result in fatigue, shortness of breath, inability to exercise and more.

Research suggests that vitamin B2 is also effective in helping lower high amounts of homocysteine in the blood. This condition occurs when someone is unable to convert the chemical homocysteine present in blood into amino acids for the body to use. Supplementing with vitamin B2 (riboflavin) has been shown to help correct this condition and balance homocysteine levels.

5. Needed for Maintaining Proper Energy Levels

Riboflavin is considered a vital component of mitochondrial energy. Vitamin B2 is used by the body to metabolize food for energy and maintain proper brain, nerve, digestive and hormone function. This is why riboflavin is very important for growth and bodily repair.

Without high enough levels of riboflavin, riboflavin deficiency occurs, and the molecules found in carbohydrate, fat and protein foods are not able to be properly digested and used for “fuel” that keeps the body running. This type of bodily “fuel” is called ATP (or adenosine triphosphate), often called the “currency of life.” The predominant role of mitochondria is the production of ATP.

Vitamin B2 is needed in order to break down proteins into amino acids, fats and carbohydrates in the form of glucose. This helps convert nutrients from food into usable bodily energy that helps maintain a healthy metabolism.

Riboflavin is also needed to regulate proper thyroid activity and adrenal function. A riboflavin deficiency can increase the odds of thyroid disease.

It also is useful in calming the nervous system, battling chronic stress, and regulating hormones that control appetite, energy, mood, temperature and more.

6. Provides Antioxidant Properties and Defends Against Cancer

Studies have found that vitamin B2 intake is inversely associated with with some of the most common types of cancer, including colon cancer and breast cancer. Vitamin B2 benefits the immune system because it acts as an antioxidant that controls the presence of damaging free radicals within the body.

Vitamin B2 riboflavin is required for the production of an antioxidant called glutathione, which acts as a free radical killer and also detoxes the liver.

Free radicals are what age the body. When they go uncontrolled, it can result in the development of various disease.

Vitamin B2 plays a part in defending against disease by maintaining a healthy lining within the digestive tract, where much of the immune system is stored. A healthy digestive system allows the body to absorb and use the most nutrients from your diet that it can. Thus, a riboflavin deficiency can mean fewer nutrients properly being used for bodily energy.

Riboflavin and other B vitamins are correlated in preliminary studies with helping to prevent certain types of cancer — including colorectal cancer, esophageal cancer, cervical cancer, breast cancer and prostate cancer. Although more research is still needed to know the exact role of riboflavin in cancer prevention, at this time researchers believe that vitamin B2 works to minimize the effects of cancer-producing carcinogens and oxidative stress caused by free radicals.

7. Protects Healthy Hair and Skin

Vitamin B2 riboflavin plays a role in maintaining collagen levels, which makes up healthy skin and hair. Collagen is needed to maintain the youthful structure of skin and prevent fine lines and wrinkles.

A riboflavin deficiency can make us look aged quicker. Some research suggests that riboflavin can decrease the time needed for wound healing, reduce skin inflammation and cracked lips, and help naturally slow signs of aging.

8. May Help Prevent Neurological Diseases

Evidence suggests that vitamin B2 may exert a neuroprotective effect and offer protection against some neurological disorders, such as Parkinson’s disease, migraines and multiple sclerosis. Researchers posit that vitamin B2 has a role in some pathways that are hypothesized to be impaired in neurological disorders.

For example, vitamin B2 serves as an antioxidant and assists myelin formation, mitochondrial function and iron metabolism.

Uses in Traditional Medicine

English biochemist Alexander Wynter Blyth was the first to observe vitamin B2/riboflavin in 1872 when he noticed a green-yellow pigment found in milk. However, it wasn’t until the early 1930s that riboflavin was actually identified by Paul Gyorgy, the same biochemist credited with the discovery of other B vitamins like biotin and vitamin B6.

Even before vitamin B2 was isolated by scientists, practitioners of traditional medicine systems, such as Ayurveda, recommended foods that were high in B vitamins to improve energy, functioning of the nervous system, and health of the eyes, skin, hair and liver. Vitamin B2 foods, including meat, organ meats like liver, dairy such as yogurt, eggs, nuts like almonds, mushrooms, and green vegetables were viewed as important for slowing the aging process and promoting growth in the young.

These foods are still recommended for people with migraines, anemia, sluggish metabolisms and weakened immune systems.

In Traditional Chinese Medicine, vitamin B2 foods are considered essential for dealing with stress and helping your body use other nutrients, including folate and vitamin B12. To maintain healthy levels of red blood cells, prevent fatigue and support the metabolism, it’s recommended that a balanced diet include B2 foods like meats, organ meats, eggs, soybeans (fermented types), spinach, beet greens, broccoli, bok choy, shiitake mushrooms and tempeh.

Riboflavin Foods

What foods contain vitamin B2? Although it’s primarily found in meat and dairy products, vitamin B2/riboflavin is found in plant foods like legumes, vegetables, nuts and grains.

Riboflavin and other B vitamins are also usually found in most fortified whole-grain and enriched carbohydrate products, including breads, cereals, granola bars and pastas. Normally these foods are enriched with vitamins and minerals, including vitamin B2 riboflavin, after they have been processed and many of the naturally occurring nutrients have been either removed or destroyed.

Because many people commonly consume packaged and refined carbohydrate products, this is the main reason most adults are able to meet their daily requirement for riboflavin in most situations and avoid riboflavin deficiency.

When you acquire vitamin B2 in this way, you consume a synthetic version of the vitamin that’s been purposefully added to food. Products that synthetically add vitamins and minerals say the words “enriched” or “fortified” on the packaging.

This is unlike unprocessed products that naturally contain B vitamins, like meat, eggs and seaweed.

Here are a few of the top riboflavin foods to add into your diet:

1. Beef Liver — 3 ounces: 3 milligrams (168 percent DV*)
2. Natural Yogurt —1 cup: 0.6 milligram (34 percent DV*)
3. Milk — 1 cup: 0.4 milligram (26 percent DV*)
4. Spinach — 1 cup, cooked: 0.4 milligram (25 percent DV*)
5. Almonds — 1 ounce: 0.3 milligram (17 percent DV*)
6. Sun-Dried Tomatoes — 1 cup: 0.3 milligram (16 percent DV*)
7. Eggs — 1 large: 0.2 milligram (14 percent DV*)
8. Feta Cheese — 1 ounce: 0.2 milligram (14 percent DV*)
9. Lamb — 3 ounces: 0.2 milligram (13 percent DV*)
10. Quinoa — 1 cup, cooked: 0.2 milligram (12 percent DV*)
11. Lentils — 1 cup, cooked: 0.1 milligram (9 percent DV*)
12. Mushrooms — 1/2 cup: 0.1 milligram (8 percent DV*)
13. Tahini — 2 tablespoons: 0.1 milligram (8 percent DV*)
14. Wild-Caught Salmon — 3 ounces: 0.1 milligrams (7 percent DV*)
15. Kidney Beans — 1 cup, cooked: 0.1 milligrams (6 percent DV*)

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

B2 Deficiency

A deficiency in this key vitamin can take a serious toll on many aspects of health. However, riboflavin deficiencies alone are very rare. Instead, riboflavin deficiencies are often coupled with deficiencies in other water-soluble vitamins, such as thiamine and niacin.

Alcoholics are at a greater risk of deficiency due to both a decreased intake and impaired vitamin absorption. Additionally, individuals who don’t consume meat or dairy and those with dietary restrictions may be at an increased risk.

Some of the most common riboflavin deficiency symptoms include:

• Sore throat
• Cracks in the lips and corners of the mouth
• Swollen tongue
• Scaly skin
• Redness of the lining of the mouth and throat
• Weakness

Riboflavin levels are not typically included in routine blood tests, so it’s important to talk to your doctor if you notice any symptoms or are at an increased risk of riboflavin deficiency. Together you can determine the best course of treatment to ensure you’re getting enough riboflavin to meet your needs.

Supplements and Dosage

According to the USDA, the daily recommended allowance of vitamin B2/riboflavin is as follows:

Infants:

• 0–6 months: 0.3 mg/day
• 7–12 months: 0.4 mg/day

Children:

• 1–3 years: 0.5 mg/day
• 4–8 years: 0.6 mg/day
• 9–13 years: 0.9 mg/day

Adolescents and adults:

• Males age 14 and older: 1.3 mg/day
• Females age 14–18 years: 1 mg/day
• Females age 19 and older: 1.1 mg/day

While supplementing with B vitamins can be helpful, keep in mind that it’s always best to still aim to consume plenty of whole foods that naturally contain vitamin B2 and other essential nutrients. By eating a balanced diet that contains a variety of unprocessed, nutrient-dense foods, most people seem to acquire enough vitamin B2 and avoid vitamin B2 deficiency.

If you take a supplement that contains riboflavin, be sure to purchase a high-quality product that is made from real food sources.

Research shows that consuming vitamin B2 along with a meal increases the absorption of the vitamin significantly. This is true of most vitamins and minerals. They are absorbed much better by the body with a meal.

Risks and Side Effects

Because riboflavin is a water-soluble vitamin, there is minimal risk of toxicity as excess amounts are excreted through the urine. In fact, one study even showed that administering 400 milligrams of riboflavin per day to participants, which is over 200 times the recommended daily value, resulted in no negative side effects.

While riboflavin supplementation is available, including more foods high in vitamin B in your diet is typically a better option. Not only do these foods with vitamin B contain a good amount of riboflavin, but they also provide a host of other important vitamins and minerals as well to help improve your health.

If you suspect you may have a riboflavin deficiency, it’s best to talk to your doctor to determine the best course of treatment. Because riboflavin deficiencies typically occur alongside other micronutrient deficiencies, you may require supplementation with other B vitamins as well.

That said, research suggests that taking certain medications may impact the absorption rate of vitamin B2 in the body, potentially causing side effects. While these interactions are only known to be minor, they are something you want to speak with your healthcare professional about if you take any of the following prescription medications:

• Drying medications (anticholinergic drugs) — These can affect the stomach and intestines and can increase the amount of riboflavin that is absorbed in the body.
• Medications for depression (tricyclic antidepressants) — It’s possible that these can decrease the amount of riboflavin in the body.
• Phenobarbital (Luminal) — Phenobarbital might increase how quickly riboflavin is broken down in the body.
• Probenecid (Benemid) — It can increase how much riboflavin is absorbed in the body, possibly causing too much to linger, which can be problematic.

Final Thoughts

• Vitamin B2/riboflavin is an important water-soluble vitamin that plays a role in many aspects of health, especially energy production, neurological health, iron metabolism and immune system function.
• Vitamin B2 benefits include improvements in heart health, relief from migraine symptoms, protection against vision loss and neurological diseases, healthier hair and skin, and protection against certain types of cancer.
• Some of the top vitamin B2 foods include meat, fish, dairy and legumes. Riboflavin is also found in nuts, seeds and certain vegetables.
• Vitamin B2 deficiency is rare in most developed nations because vitamin B2 foods, such as meat, dairy, eggs, fish, legumes and certain vegetables, are usually available. Although meeting your needs through food sources is preferable, supplementation is also available. Vitamin B2 is also generally present in both multivitamins and B-complex capsules, making it simple to meet your daily needs.

The post Riboflavin (Vitamin B2) Benefits for Preventing Headaches, Heart Health & More appeared first on Dr. Axe.

Eating a variety of thiamine foods has many benefits, both for physical and mental health. The human body does not produce its own thiamine; therefore it must be ingested from foods in the diet.

Unlike other nutrients that can sometimes be hard to get enough of, such as vitamin D or magnesium, thiamine is usually pretty easy to acquire from foods, assuming you eat enough calories overall — making thiamine deficiency relatively uncommon.

What is the best source of thiamine? Some of the healthiest thiamine-rich foods include yeasts (like nutritional yeast), sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish. Benefits of eating thiamine foods include gaining more energy, staying focused and alert, protecting your memory, lifting your mood, and protecting your heart. Learn more below.

What Is Thiamine?

Thiamine (sometimes spelled as thiamin) is also known as vitamin B1 and is a water-soluble vitamin that’s commonly found in many plant and animal-derived foods. As a water-soluble vitamin, thiamine rapidly breaks down once it’s consumed and is flushed from the body more easily than fat-soluble vitamins, which can accumulate.

Thiamine is stored primarily in the liver, but storage only lasts at most 18 days — which is why you need to consume thiamine foods regularly.

How is thiamine used in the body? It is involved in many of the most important metabolic processes of the body. Like most of the B vitamins, thiamine helps our bodies use energy from foods and is vital for cellular functions. When you eat thiamine-rich foods, they help the body convert carbohydrates to energy, which is important for your metabolism, focus and overall strength. It also plays a role in healthy liver function and is needed for healthy skin, eyes, hair and nails.

The absorption of thiamine occurs in the duodenum, a part of the digestive system, by an active process that converts to its active form called thiamine pyrophosphate. Some of the reasons you might need higher amounts of thiamine are if don’t get typically get enough thiamine from your diet, if your body eliminates too much or if you absorb too little.

Recommended Daily Intake

How much thiamine/vitamin B1 do you need per day? Most foods are a good source of thiamine. The recommended daily intake for thiamine is as follows:

• Birth to 6 months — 0.2 mg
• 7–12 months — 0.3 mg
• 1–3 years — 0.5 mg
• 4–8 years — 0.6 mg
• 9–13 years — 0.9 mg
• 14–18 years — 1.2 mg for males; 1.0 mg for females; 1.4 mg for females who are pregnant or lactating
• 19–50 years — 1.2 mg for males; 1.1 mg for females; 1.4 mg for females who are pregnant or lactating
• 51+ years — 1.2 mg for males; 1.1 mg for females

In other words, 1.2 milligrams a day for men and 1.1 milligrams a day for women. Breastfeeding and pregnant women need more, about 1.4–1.5 milligrams per day.

For adults with low levels of thiamine, the usual dose of thiamine is five to 30 milligrams daily in either a single dose or divided doses for one month. The amount that you need depends on your sex, age and level of activity. Factors like stress, exercise, illness and pregnancy all increase your need for thiamine foods.

Top Foods

Most adults can meet the daily thiamine requirement by eating a variety of whole foods, including vegetables, sea veggies, seeds, nuts, sources of protein like fish or meat, and soaked/sprouted legumes. Most fruits and vegetables do not provide very high amounts of thiamine, although there are some exceptions, like peas, asparagus and tomatoes.

What foods contain thiamine? Here is a list of the top thiamine-rich foods to include in your diet:

1. Nutritional yeast: 2 tablespoons — 9.6 mg (640 percent DV*)
2. Seaweed (such as spirulina): 1 cup seaweed — 2.66 mg (216 percent DV*)
3. Durian Fruit: 1 cup — 0.9 mg (61 percent DV*)
4. Black beans: 1/3 cup dried, or about 1 cup cooked — 0.58 mg (48 percent DV*)
5. Lentils: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
6. Organic edamame/soybeans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
7. Navy beans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
8. White beans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
9. Green split peas: 1/3 cup dried, or about 1 cup cooked — 0.48 millmgigram (40 percent DV*)
10. Pinto beans: 1/3 cup dried, or about 1 cup cooked — 0.46 mg (39 percent DV*)
11. Mung beans: 1/3 cup dried, or about 1 cup cooked — 0.42 mg (36 percent DV*)
12. Macadamia nuts: 1 ounce — 0.33 mg (27 percent DV*)
13. Sunflower seeds: 1 ounce — 0.33 mg (27 percent DV*)
14. Beef liver: 1 3 oz. piece cooked — 0.32 mg (26 percent DV*)
15. Asparagus: 1 cup cooked — 0.31 mg (25 percent DV*)
16. Brussels sprouts: 1 cup cooked — 0.16 mg (13 percent DV*)

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

Other thiamine foods include spinach, eggplant, sun-dried tomatoes, potatoes, sesame seeds, rice bran, wheat germ, oats, barley, dairy products like yogurt or cheese, oranges, and organ meats.

Are high-protein foods like meat, fish and pork a good source of thiamine? Most foods high in protein do provide some thiamine — plus they are good sources of other B vitamins, like B12 and B6. Fish and pork are especially high in thiamine.

Benefits

1. Support the Metabolism and Higher Energy Levels

Thiamine is used to help extract energy from the foods you eat by turning nutrients into useable energy in the form of “ATP.” Foods with thiamine help convert molecules found in carbohydrates and proteins so the body can utilize these macronutrients to carry out various functions.

The coenzymatic form of thiamine is involved in two main types of metabolic reactions within the body that support carbohydrate and fat metabolism: decarboxylation and transketolation. Thiamine also plays an important role in the production of red blood cells, which are used for ongoing energy.

Thiamine also plays an important role in the production of red blood cells, which are used for ongoing energy. Because thiamine and other B vitamins are naturally energy-boosting and required to produce ATP from foods, you will often find B vitamin complex supplements labeled as “energy boosting” or “healthy metabolism” products. Ingesting thiamine in supplement form is also sometimes given to patients to help correct metabolic disorders associated with genetic diseases.

2. Protect Eye Health and Vision

Studies reveal that foods with thiamine help prevent cataracts by working together with omega-3 and omega-6 fats to improve eye health. Thiamine can also help prevent vision loss due to nerve swelling in the eyes. This is also due to its ability to influence nerve and muscle signaling, which is important in relaying information from the eyes to the brain.

You should also consider adding more vitamin A foods into your diet to improve vision.

3. Promote Neurological Health

Eating foods high in thiamine is a natural way to promote healthy cognitive health. Lack of thiamine can contribute to confusion, dementia and even Alzheimer’s disease. This is especially common in alcoholics who lose a lot of B vitamins due to dehydration and an improper diet.

Elderly people with Alzheimer’s disease tend to have lower levels of thiamine in the blood than those without the disease. However, at this point the exact connection between thiamine levels and the development of Alzheimer’s disease is still unclear. Studies are underway to use thiamine supplementation to prevent Alzheimer’s from developing.

Otherwise, thiamine is a crucial vitamin for increasing focus, energy, fighting chronic stress and possibly preventing memory loss. Studies have linked thiamine deficiency to problems learning and retaining information. One study out of the U.K. showed that thiamine caused quick reaction times and feelings of clear-headedness in those taking tests.

4. Support the Cardiovascular System

Thiamine works with other B vitamins, such as vitamin B12 and B6, to regulate important functions of the cardiovascular system, endocrine system and digestive system. Studies indicate that foods containing thiamine have a positive impact on circulation and functions of the heart, and higher intake has been shown to improve cardiac function, urine output, weight loss, and signs and symptoms of heart failure.

Vitamin B1/thiamine may also help prevent heart problems, such as an enlarged heart, high pulse rate, edema, inflammation and muscle wasting (remember the heart is a muscle).

5. Prevent Muscle Weakness, Spasms and Soreness

Low intake of thiamine is associated with restless leg syndrome, soreness, weakness, tenderness, fluid retention and numbness/tingling in the limbs.

Thiamine is especially helpful for preventing these symptoms in people with health conditions like diabetes, since it helps with nerve function and protects nerves’ outer coating called the myelin sheath. Vitamin B1 can also help improve recovery time after exercise and helps reduce lactic acid, which causes soreness.

6. Help Promote Gut and Digestive Health

In people with thiamine deficiency, consuming more thiamine may help improves appetite and strengthen their digestive systems. In animal studies, treating animals eating a low-calorie diet (similar to humans eating a calorie-restricted diet due to dieting or an eating disorder) helped improve appetite and recovery.

A lack of energy, anxiety and depression can also all contribute to a poor appetite, low moods and lack of motivation, but thiamine may help prevent these symptoms by supporting the body’s ability to deal with mental and physical stress.

7. Boosts Immunity

As just detailed, thiamine helps maintain the muscle tone along the walls of the digestive tract, where much of the immune system is actually located. Digestive health is important for thiamine absorption because a healthy digestive tract allows your body to extract nutrients from food better, which are used to boost immunity and defend you from becoming sick.

Thiamine helps in the secretion of hydrochloric acid, which is essential for the complete digestion of food particles and absorption of nutrients. (7)

8. Helps Prevent Nerve Damage

Without enough “fuel” from our diets going toward the function of our nervous system, we can experience nerve damage that can result in trouble moving, learning and remembering information. Thiamine is needed to convert carbohydrates from our food, and the main role of carbohydrates is to provide energy for the body, especially for the brain and nervous system.

Thiamine is specifically needed for a system of enzyme reactions called pyruvate dehydrogenase, which works to oxidize sugars that we eat. Thiamine also helps with proper development of myelin sheaths, which wrap around nerves to protect them from damage and death.

9. Helps Keep a Positive Mood

Thiamine-rich foods are also mood-boosting, as this vitamin improves the body’s ability to withstand stress. It’s why B vitamins are often called the “anti-stress” vitamins. A lack of energy can contribute to a poor mood and motivation. Thiamine is needed to boost your mood and defend against depression and anxiety because of its positive effects on the brain.

It can ward off inflammation and help maintain healthy brain function that is responsible for decision making in the brain. Healthy nerve function is crucial for controlling stress and anxiety and boosting your mood.

10. Helps Treat Alcoholism

Deficiency

Thiamine deficiency occurs most often when someone consumes a diet that’s too low in calories, low in animals products (such a vegan or vegetarian diet) or if that person overconsumes alcohol. The human body requires a minimum of 0.33 milligrams of thiamine for every 1,000 kilocalories it consumes to prevent deficiency.

What are the symptoms of thiamine/vitamin B1 deficiency? Severe thiamine deficiency is also known as beriberi. Signs and symptoms of beriberi can include heart failure, muscle weakness, delirium or confusion, and a burning sensation in the hands and feet. Other symptoms can still be experienced even if vitamin B1 deficiency is not as severe.

In industrialized nations, when most people consume enough calories, thiamine deficiency is rare. Thiamine deficiencies are not very common because the vitamin is plentiful in most foods that are widely available.

Thiamine Supplements

Most people don’t require thiamine supplements to meet their daily needs, but getting more thiamine can be helpful if you’re feeling fatigued, stress or ill. If you’re unsure about whether supplementation may be beneficial for you, talk to your healthcare professional and mention any risk factors you might have for thiamine deficiency.

Thiamine is included in many vitamin B complex supplements and multivitamins. While thiamine works best when consumed or taken with other B vitamins, it is not the same as vitamin B12, B6 or other B vitamins. If you want to increase your intake of thiamine, it’s better to take a B complex formula than a B12 supplement. B12 is also good for supporting energy levels and mental health, but these two vitamins have different mechanisms of action.

A great way to get thiamine easily without taking a supplement is by having one to two tablespoons of nutritional yeast daily, which is high in many B vitamins and even plant-based protein. Sprinkle these yellow flakes over veggies, a baked potato, popcorn or eggs, since it tastes very similar to cheese. Just one tablespoon provides more than 150 percent of your daily thiamine needs, plus amino acids and other minerals. Look for organic nutritional yeast that is not fortified.

Risks and Side Effects

How much is too much thiamine? In other words, can you overdose on vitamin B1/thiamine?

Consuming high doses of thiamine from foods isn’t very dangerous because thiamine is water-soluble and can be excreted from the body via urine pretty easily. This is why thiamine is considered non-toxic even in high amounts. Only a small percentage of a high dose of thiamine is actually absorbed by the body.

That being said, it is still possible to get too much thiamine from supplements if you take very large amounts at once, such 50 milligrams a day or more from a combination of food or supplements.

Not many side effects have been attributed to having too much vitamin B1 from foods alone, but to be safe it’s still best to read supplement dosage directions carefully.

Final Thoughts

• Thiamine, also known as vitamin B1, and is a water-soluble vitamin that’s found in many plant and animal-derived foods.
• Thiamine foods include nutritional yeast, sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish.
• Benefits of eating thiamine rich foods include supporting the metabolism, raising energy levels, protecting the heart, supporting neurological health and protecting the eyes/vision.
• People who require higher intake of thiamine and can benefit from eating more foods with thiamine include alcoholics, people eating low-calorie diets, diabetics, pregnant or breastfeeding women, the elderly, and people with anemia, HIV, inflammatory bowel disease or liver disease.
• Most people don’t need a thiamine supplement to get enough, and because it’s water-soluble there isn’t much risk involved with consuming too much thiamine.

The post Thiamine (Vitamin B1) Foods & Benefits for Energy, Mood, Eyes, Etc. appeared first on Dr. Axe.

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From producing red blood cells to converting food into fuel to boosting mood and immunity, the potential vitamin B6 benefits and the crucial ways that this water-soluble vitamin affects health are unparalleled. It works together with a range of other vitamins and minerals in the body to optimize nearly every aspect of health and supports the function of the liver, blood cells, skin, eyes, nervous system and beyond to keep you feeling your best.

Need a few more reasons why this key vitamin is absolutely essential? Keep reading for a complete list of vitamin B6 benefits and side effects, plus how to get enough of this vital vitamin in your diet through the top vitamin B6 foods.

What Is Vitamin B6?

Vitamin B6, also known as pyridoxine, is one of the vitamins included in the vitamin B complex family. All B vitamins play an important role in a range of physical and psychological functions. However, they are most well-known for helping maintain a healthy metabolism, supporting nerve and liver function, and promoting the health of the skin and eyes.

So what does vitamin B6 do specifically, and why is it important?

Vitamin B6 has several derivatives, including pyridoxal, pyridoxal 5-phosphate (p5p) and pyridoxamine. These are all important compounds involved in numerous biological functions. In fact, vitamin B6 is used by the body every single day and plays a major role in everything from movement to memory, energy expenditure and blood flow.

B6 also helps the body maintain a healthy nervous system, produces hemoglobin that carries oxygen in red blood cells throughout the body, aids in providing energy from the food that we eat, works to balance blood sugar levels, acts as a natural painkiller, boosts mood and also enhances immunity by increasing the synthesis of antibodies used to protect the body.

However, the potential vitamin B6 benefits don’t stop there. In fact, studies show that vitamin B6 benefits can also maintain healthy blood vessels, reduce symptoms of rheumatoid arthritis, prevent kidney stones and more to help maximize your health.

Believe it or not, the importance of vitamin B6 on health has only come to light within the last century. In fact, it wasn’t actually discovered until 1934, when biochemist Paul György found a substance that was effective at curing skin disease in rats and named it vitamin B6.

Just a few years later in 1938, nutritionist Samuel Lepkovsky was the first to isolate vitamin B6 from rice bran.

In recent years, scientists have begun learning more about the many different forms of vitamin B6 and the ways that they influence health. Derivatives like pyridoxine hydrochloride (pyridoxine HCL), for example, are converted to the active form, pyridoxal phosphate, or PLP.

Today, research continues to unearth new ways that vitamin B6 can impact health. From supporting nerve function to reducing the risk of hyperhomocysteinemia and beyond, more and more studies confirm that this water-soluble vitamin is absolutely vital to the function of the body.

Top 11 Vitamin B6 Benefits

1. Maintains Healthy Blood Vessels

Vitamin B6 is needed to regulate levels of a compound called homocysteine within the blood. Homocysteine is a type of amino acid acquired from eating protein sources, especially meat.

High levels of homocysteine in the blood have been linked to inflammation and the development of heart disease and blood vessel issues, which may contribute to a heart attack.

Without enough vitamin B6, homocysteine builds up in the body and damages blood vessel linings. This can set the stage for dangerous plaque buildup, which can lead to an increased risk of heart attack or stroke.

Studies show that when patients take vitamin B6 along with folate, total homocysteine concentrations are significantly reduced. Plus, the homocysteine-lowering effects of vitamin B6 can also help treat the damage done to blood vessels to enhance heart health.

2. Supports Brain Function

Vitamin B6 is often considered a top brain vitamin because it helps promote the proper function and development of the brain and nervous system. Studies have shown that a vitamin B6 deficiency could influence memory and contribute to cognitive impairment, Alzheimer’s and dementia with advanced age.

One way vitamin B6 impacts brain function is by controlling homocysteine levels, which are not only a risk factor in coronary heart disease, but can also cause damage to neurons of the central nervous system as well.

Vitamin B6 also plays an important role in the production of hormones like serotonin and norepinephrine, which help control factors like mood, energy and concentration. Researchers believe that certain behavior disorders in children, including ADHD, are caused by low serotonin levels, which means that increasing PLP concentrations in the blood could potentially help reduce symptoms.

3. May Improve Mood

Much like vitamin B6, some prescription antidepressant medications work to increase levels of serotonin. Research has shown that vitamin B6 has a significant impact on the central production of both serotonin and GABA (gamma-aminobutyric acid) neurotransmitters in the brain.

These are important compounds that control mood and are needed to prevent depression, pain, fatigue and anxiety.

Although more research is still needed, some studies suggest that vitamin B6 could have a favorable effect on mood and mental health thanks to its positive effects on these key neurotransmitters.

4. Helps Treat Anemia

Vitamin B6 is needed to create hemoglobin in the blood, which is transported by red blood cells throughout the body to help bring oxygen to cells and mobilize iron. Anemia can occur when someone doesn’t make enough red blood cells, resulting in anemia symptoms like fatigue, weakness, aches, pains and more.

Studies show that a deficiency in vitamin B6 could cause microcytic anemia, a condition characterized by red blood cells that are smaller and more pale than usual.

Getting more B vitamin foods in your diet or through supplementation can help raise plasma PLP levels and may help treat certain types of anemia caused by deficiency.

5. Protects Eye Health

In many instances, a poor diet and/or nutrient deficiencies are the underlying causes of certain eye diseases. Studies have shown that that taking vitamin B6 along with other vitamins, including folate, can aid in the prevention of eye disorders and loss of vision.

In particular, vitamin B6 is believed to help slow the onset of certain eye diseases, including age-related macular degeneration, which is one of the leading causes of vision loss around the world.

6. May Reduce Symptoms of Rheumatoid Arthritis

Low levels of vitamin B6 have been associated with increased symptoms of rheumatoid arthritis, including severe pain. Interestingly enough studies also find that people with rheumatoid arthritis may be more prone to vitamin B6 deficiency because of the chronic inflammation that sets off symptoms.

Vitamin B6 benefits rheumatoid arthritis by suppressing inflammation to help sidestep swelling and reduce common symptoms associated with rheumatoid arthritis.

7. Could Help Lower Blood Pressure

Several promising animal studies have found that vitamin B6 could reduce blood pressure to help optimize heart health. For example, one animal model published in Molecular and Cellular Biology showed that supplementation with vitamin B6 helped reduce systolic blood pressure in rats with hypertension.

Similarly, another study out of China analyzed the diets of 2,241 adults and found that a higher intake of vitamin B6 was associated with a lower risk of high blood pressure.

8. Helps Relieve PMS Symptoms

Consuming plenty of vitamin B6 or taking B complex vitamins can help prevent or treat PMS symptoms. Studies suggest that vitamin B6 helps combat symptoms like breast pain, nausea, cramps, fatigue and headaches. Plus, the potential vitamin B6 benefits for skin can even help reduce acne that occurs before a woman’s menstrual cycle.

It’s believed vitamin B6 helps with PMS because of its positive effects on specific neurotransmitters that are responsible for pain management in the brain as well as its ability to increase blood flow and manage hormones. It’s recommended for women who experience frequent PMS symptoms to take B complex vitamins regularly, especially in the 10 days before menstruating.