Do you eat enough high-fiber foods? If not, you may want to consider a daily fiber supplement. Many people turn to fiber supplements for constipation.

There are also hopes that if you take fiber supplements weight loss may result. Does fiber help you lose belly fat? Yes, studies indicate that fiber, especially soluble fiber, may to help to reduce belly fat.

So how much fiber per day are you even suppose to eat? According to the Academy of Nutrition and Dietetics, the recommended daily amount of fiber is about 14 grams for every 1,000 calories — or about 25 grams for women and 38 grams for men. In the U.S., a 2022 study showed that the mean dietary fiber intake is 17 grams per day with only 5 percent of the population meeting adequate intake levels. That means 95 percent of Americans do not get enough fiber.

Of course, the best way to obtain fiber is to consume it through a healthy fiber diet, particularly rich in vegetables, fruits, beans and nuts. However, many people struggle with meeting daily fiber goals. This is when a natural fiber supplement may be a healthy addition to your daily routine.

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

Types of Fiber Supplements

Fiber supplements come in many shapes and sizes. You can opt for an insoluble fiber supplement or soluble fiber supplement. What’s the difference? Insoluble fiber increases stool bulk, while also helping balance intestinal pH levels. This variety of fiber promotes regular bowel movements and helps ward off constipation. Insoluble fiber does not dissolve in water and does not ferment with bacteria in the colon.

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

You may be wondering about some mainstream or conventional fiber supplements. For example, is Benefiber or Metamucil better? The Metamucil fiber supplement contains psyllium husk (a natural fiber source), but it also contains questionable ingredients, such as artificial orange flavor, yellow 6 and aspartame. Yellow 6 is a food dye that contains benzidine, a human and animal carcinogen permitted in low, presumably safe levels in food dyes.

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

You can choose a fiber powder supplement, which is taken with a liquid like water. This powdered variety can also be added to things like oatmeal, yogurt, applesauce or homemade muffins. Fiber supplement pills or chewable tablets are other options that can be convenient, especially if you’re looking to take them on the go or while traveling,

Fiber supplements generally contain “functional fiber.” Functional fiber can either be naturally sourced, or it can be created in a lab. Natural fiber sources that are used include lignin (a compound found in plant cells), cellulose (a sugar found in plant cells), pectin (a sugar found in fruits and berries) and psyllium husk (the only supplemental fiber shown to help lower LDL “bad” cholesterol). Examples of manufactured fibers include polydextrose, polyols (also called sugar alcohols) and maltodextrins.

Health Benefits

The benefits of a high-fiber diet include:

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

How to Choose the Best Fiber Supplement for You

What is the best fiber supplement to take?

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

What is the best fiber supplement for weight loss?

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

What is the best fiber supplement for constipation?

Both soluble and insoluble fiber supplements can improve constipation. Psyllium husk powder is a soluble fiber and prebiotic so that’s one option. Another option is an insoluble fiber like ground flaxseeds.

What is the best fiber supplement for diarrhea?

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

What is the best fiber supplement for IBS?

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

What is the best fiber supplement for diverticulosis?

Psyllium is again often recommended for patients with diverticulosis.

What is the best keto fiber supplement?

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

Dosage Recommendations

Read product labels carefully, and do not exceed recommended daily doses of a dietary fiber supplement unless directed otherwise by your health care provider. Daily fiber dosages are typically based on age. If you are unsure about your ideal daily fiber dosage, talk to your doctor for more information or if you have any questions.

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

When should you take a fiber supplement?

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

Safety, Risks and Side Effects

Is too much fiber bad? It is possible to take in too much fiber via your diet and/or supplements. Fiber supplement side effects (also signs of too much fiber in general) can include bloating, gas, constipation, cramping and/or diarrhea.

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

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

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

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

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

If you’re interested in anti-aging supplements that claim to help slow the onset of disease, then look no further than those that boost levels of the coenzyme called NAD.

What are NAD+ supplements used for? They’re used mostly for helping slow down negative effects of aging, such as chronic disease development, muscle loss and fatigue.

As we get older, our NAD levels naturally decline, which is linked with various health problems. Research suggests that in our 20s, levels in our brain tissue start to drop. By our 40s, levels in our skin are on a decline.

More research in humans is still needed to confirm if, and how exactly, an NAD supplement works to help promote cellular health in older adults. Based on the evidence available right now, which is mostly from mice and yeast studies, this supplement seems to help reverse mitochondrial decay, repair DNA, and supports healing of brain tissue, blood vessels and more.

What Is NAD?

What does NAD mean? It stands for nicotinamide adenine dinucleotide, a type of coenzyme found in humans, animals, yeast and basically all living things. Coenzymes are needed in the body to allow other enzymes to work.

A basic definition of nicotinamide adenine dinucleotide is a cofactor found in all living cells. It’s involved in energy metabolism and a number of bodily processes that allow life to be possible. According to a 2020 study, NAD+ can directly and indirectly influence many key cellular functions, including metabolic pathways, DNA repair, chromatin remodeling, cellular senescence and immune cell function.

NAD+ is made up of two nucleotides, the building blocks for nucleic acids, which form DNA.

Studies have linked the use of an NAD supplement with healthy aging benefits such as:

• Improved energy, mental clarity and alertness, due to its positive effects of cellular processes that support cognitive function
• Improved memory and help treating Alzheimer’s disease and dementia
• Enhanced athletic performance and muscle function
• Better protection against certain cardiovascular problems
• Reduced symptoms associated with chronic fatigue syndrome
• Protection against vision loss and signs of skin aging
• Regulation of circadian rhythms and appetite

What’s the difference between NAD and NAD+?

What is NAD+, and how is its function different than that of NAD’s? The difference all comes down to the charge of these coenzymes.

NAD+ is written with a superscript + sign because of the positive charge on one of its nitrogen atoms. It is the oxidized form of NAD.

It’s considered “an oxidizing agent” because it accepts electrons from other molecules. Although they are different chemically, these terms are mostly used interchangeably when discussing their health benefits.

Another term you may come across is NADH, which stands for nicotinamide adenine dinucleotide (NAD) + hydrogen (H). This is also used interchangeably with NAD+ for the most part.

Both are nicotinamide adenine dinucleotides that function as either hydride donors or hydride acceptors. The difference between these two is that that NADH becomes NAD+ after it donates an electron to another molecule.

NAD Precursors

Precursors are molecules used in chemical reactions inside the body to create other compounds. There are a number of precursors of NAD+ that result in higher levels when you consume enough of them.

Our body synthesizes NAD+ from five different precursors which can be obtained through diet:

• Nicotinamide riboside (NR)
• Nicotinamide mononucleotide (NMN)
• Nicotinic acid (NA)
• Nicotinamide (NAM)
• Tryptophan

Some of the most important precursors for increasing NAD levels are various forms of vitamin B3: nicotinic acid (niacin), NAM and NR. Meanwhile, NR is considered by some experts to be the most efficient precursor to NAD+.

One study found that one single dose of NR could increase NAD+ levels in humans 2.7-fold. Other forms of vitamin B3 that seem to be less effective for boosting levels are nicotinic acid and nicotinamide.

How Your Body Uses NAD

Nicotinamide adenine dinucleotide is described as a “helping molecule” because it binds to other enzymes and causes reactions in the body that have positive outcomes on your health.

Other factors that make this coenzyme so important for healthy aging include its effects on sirtuin “anti-aging” proteins, mitochondrial activity, and involvement in regulating oxidative stress (a cause of many chronic diseases) and circadian rhythms (our “internal clocks”).

According to an article published in Scientific America, “A prominent theory of aging holds that decaying of mitochondria is a key driver of aging.”

As mitochondria lose some of their power, this seems to contribute to diseases and symptoms tied to aging, including heart failure, cognitive decline/neurodegeneration and fatigue.

Mitochondria are specialized structures found in cells. They participate in many cellular processes, including helping to extract the energy that is stored in nutrients and transforming it into a form of energy that can power the body’s cells.

A study in mice found that increased NAD+ levels could restore mitochondrial function. NAD+ has a key role in mitochondrial function because it is the main coenzyme responsible for the delivery of the electrons that are extracted from food to the electron transport chain for ATP production.

It is therefore as important for cellular energy as ATP itself. 

NAD+ and Sirtuins

A group of proteins that are linked with anti-aging effects, called sirtuins, rely on NAD+ to function properly. Sirtuins have been found to play a role in regulating cellular and mitochondrial health.

Some animal studies show that they play a role in maintaining the length of telomeres, which is linked to longevity.

In studies conducted using yeast, activation of sirtuin proteins has been shown to help expand life span, although we still don’t know exactly how this carries over to humans.

Another enzyme with potential anti-aging effects is called poly (ADP-Ribose) polymerases (PARPs), which some studies shown NAD+ can also help activate.

Benefits

Molecules that can be taken in supplement form to increase NAD levels in the body are referred to by some as “NAD boosters.”

Studies conducted over the past six decades suggest that the following are some of the many benefits associated with taking an NAD supplement:

1. Can Help Restore Mitochondrial Function

According to a 2021 Molecular Metabolism study, for NAD+ depletion associated with aging-related neurodegenerative disorders, NAD supplements, treatment with NAD+ precursors or sirtuin activators may help restore mitochondrial function.

2. May Help Repair Blood Vessels

NAD supplementation may aid in repair and growth of aged blood vessels. There’s also some evidence it can help manage heart disease risk factors like high blood pressure and high cholesterol.

Essentially, some NAD+ precursors — nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) — have the potential to be vasoprotective. That means they can act to alleviate or prevent conditions or diseases that affect the blood vessels. One study demonstrated that these precursors presented an effective vasoprotective mechanism to maintain healthy endothelial cells.

3. May Improve Muscle Function

A 2020 study with patients who had a systemic NAD+ deficiency were administered an increasing dose of NAD+-booster niacin (a vitamin B3 form of 750–1,000 mg/day) for 10 months.

As expected, blood NAD+ levels increased in all subjects, up to 8-fold, while muscle NAD+ of patients reached the level of their controls. Muscle strength and mitochondrial biogenesis increased in all subjects. Niacin turns out to be an efficient NAD+ booster for treating mitochondrial myopathy.

4. Potentially Helps Repair Cells and Damaged DNA

Some studies have found evidence that NAD+ precursor supplementation leads to an increase in DNA damage repair. NAD+ is broken down into two component parts, nicotinamide and ADP-ribose, which combine with proteins to repair cells.

A 2022 study noted that NAD+ helped regulate various aspects of DNA integrity, damage repair and gene expression.

5. May Help Improve Cognitive Function

Several studies conducted on mice have found that mice treated with NAD+ precursors experienced improvements in cognitive function, learning and memory. Findings have led researchers to believe that NAD supplement may help protect against cognitive decline/Alzheimer’s disease.

The 2021 Molecular Metabolism study above also found that NAD supplementation can enhance neuronal function, which can improve cognitive function.

6. May Help Prevent Age-Related Weight Gain

A 2012 study showed that when mice fed a high-fat diet were given an NAD supplement, they gained 60 percent less weight than they did on the same diets without the supplement. One reason this may be true is that nicotinamide adenine dinucleotide helps regulate production of stress- and appetite-related hormones, thanks to its effects on circadian rhythms.

Types and Dosage Recommendations

According to a 2022 Frontiers in Nutrition study, healthy volunteers received 250 mg/day of the NAD precursor NMN for 12 weeks and were about to tolerate it safely. NAD+ blood levels were significantly increased.

The precursor nicotinamide riboside (NR), also called niagen, is available in tablet or capsule form. A typical dosage of NR supplements is about 200 to 350 milligrams, taken once or twice daily. In studies, doses of 100, 300 and 1,000 milligrams of NR daily have been shown to have positive effects and produce dose-dependent increases in blood levels of NAD+.

Doctors will sometimes prescribe higher doses of NAD therapy for patients in the form of intramuscular (IM) or intravenous (IV) NAD injections. This type of treatment may be used to manage symptoms of Parkinson’s disease, dementia or depression, for example.

Other Ways to Increase Levels

Humans get NAD+ from their diets, specifically from eating protein-rich foods (foods made up of amino acids). Your diet can provide you with not only amino acids and vitamin B3, but also other precursors of this coenzyme, including tryptophan and nicotinamide mononucleotide (or NMN).

Here’s how to increase NAD levels naturally:

• Consume cow’s milk, yeast and beer, which research shows all contain small amounts of NAD precursors
• Consume high-protein foods
• Consider trying the keto diet to increase ketone levels, which may increase NAD levels, according to studies
• Consider using the herbal supplement yohimbe
• Exercise regularly
• Incorporate intermittent fasting into your routine
• Avoid high alcohol intake

Precautions and Side Effects

NAD supplement options are generally well-tolerated and don’t seem to pose much risk for side effects when used for durations of about 12 to 24 weeks. Certain side effects are still possible, however, and may include nausea, fatigue, headaches, diarrhea, stomach discomfort and indigestion.

Final Thoughts

• What is NAD? It stands for nicotinamide adenine dinucleotide, which is a coenzyme found in cells of all living beings.
• NAD supplement treatments have gained attention recently as potential anti-aging compounds.
• Nicotinamide riboside (NR) seems to be the most important precursor of nicotinamide adenine dinucleotide that helps increase levels. NR is an alternative form of vitamin B3 that can be taken as a supplement.
• Here’s how to increase levels naturally: Consume cow’s milk, yeast and beer (in moderation); eat foods with protein and B vitamins; fast; exercise regularly; avoid high alcohol consumption.

The post NAD Supplement Benefits & Ways to Increase Levels Naturally appeared first on Dr. Axe.

Let’s face it: Amino acids are crucial to pretty much every aspect of health. These compounds are the building blocks of proteins, which make up our skin, hair and muscles and perform a variety of functions in the body. When it comes to health, though, some amino acids, like L-carnitine and glycine, stand out from the rest.

Found only in small amounts in certain foods like beef, fish and chicken, it’s safe to say that many of us aren’t getting enough L-carnitine in our diets. Fortunately, it’s also available in capsule, liquid or injection form to help supply a quick and concentrated dose of carnitine.

This superstar supplement has been shown to do everything from enhance athletic performance to bring fat burning to the next level. Here’s what you need to know about this important amino acid and what it can do for you.

What Is L-Carnitine?

Carnitine is a type of amino acid that benefits energy levels by transporting fatty acids into the mitochondria where they can be burned up and used as fuel. For this reason, many take carnitine as a weight loss supplement to help bump up fat burning.

Carnitine occurs in two forms, or isomers: L-carnitine and D-carnitine.

L-carnitine is the active form that plays a role in energy metabolism and production. It is produced within the body, but it can also be taken as a supplement or found in many different protein foods as well.

In supplement form, it’s available as a capsule, liquid or even injectable.

A deficiency in carnitine can be caused by an inadequate intake, excess loss through diarrhea or dialysis, liver disorders, the use of certain medications, and some genetic disorders.

Additionally, because it is primarily found in animal products, vegans and vegetarians are at a higher risk of deficiency.

Although many people take L-carnitine as a way to speed up weight loss and fat-burning, carnitine benefits include enhancing brain function, preventing muscle damage, regulating blood sugar and increasing endurance as well.

Different Types

There are several different forms of carnitine available. Here are a few of the most common types:

• Acetyl-L-carnitine: This type of carnitine is thought to benefit brain health and memory, as shown in animal studies, and has been processed so that it’s able to easily pass the blood-brain barrier.
• D-carnitine: Also known as the inactive form of carnitine, supplementing with this form can actually cause a carnitine deficiency by blocking the absorption of other active forms, according research on rats.
• L-carnitine L-tartrate: This type is often found in sports supplements, thanks to its ability to reduce muscle soreness and boost physical performance.
• Propionyl-L-carnitine: This form helps increase levels of nitric oxide in the body, which dilates the blood vessels to promote better blood flow.
• L-carnitine fumarate: Preliminary research suggests that this type of carnitine could help support bone health to protect against age-related bone loss.

Benefits

1. Increases Endurance

Because L-carnitine plays a central role in energy production, many use it for bodybuilding and athletic performance as a way to enhance endurance and boost energy levels.

In one study out of Turkey published in the Journal of Strength and Conditioning Research, giving professional soccer players three to four grams of L-carnitine before exercise was found to prolong the time it took to reach exhaustion.

Similarly, an animal study out of India published in the journal Wilderness & Environmental Medicine showed that giving rats L-carnitine improved exercise endurance.

For this reason, supplementing with this amino acid may especially benefit endurance athletes, such as long-distance runners, swimmers or cyclists.

2. May Enhance Weight Loss

Many people look to L-carnitine as a way to help shed unwanted pounds and lose weight fast. When combined with diet and exercise, some studies have found that supplementing with it can, in fact, be an effective way to enhance weight loss.

One analysis of research out of Iran looked at the results of nine studies and found that supplementing with carnitine led to a significantly greater amount of weight loss as well as a larger drop in body mass index compared to a control group.

However, L-carnitine weight loss results may vary, and other studies have turned up mixed results.

In a study out of Australia published in the International Journal of Sports Nutrition and Exercise Metabolism, for instance, 36 obese women took either L-carnitine or a placebo and completed eight weeks of aerobic training. At the end of the study, researchers concluded that L-carnitine had no impact on either total body mass or fat mass.

Then, a 2020 systematic review and meta-analysis of 37 randomized, controlled clinical trials found that “l-carnitine supplementation provides a modest reducing effect on body weight, BMI and fat mass, especially among adults with overweight/obesity.”

While L-carnitine may work for some people, it shouldn’t be considered a quick fix. Pair it with regular exercise and a healthy diet to see maximum results.

3. Prevents Muscle Damage

Besides increasing endurance and amping up weight loss, this amino acid also makes a useful supplement for athletes looking to prevent and protect against muscle damage.

In one 2014 study published in the Asian Journal of Sports Medicine, 21 male athletes were given either L-carnitine or a placebo daily for two weeks prior to an athletic test. Compared to the control group, those who took L-carnitine were found to have lower levels of certain markers that indicate muscle damage.

Furthermore, research in 2018 “demonstrated that l-carnitine alleviates muscle injury and reduces markers of cellular damage and free radical formation accompanied by attenuation of muscle soreness,” while a 2020 study revealed that “L-carnitine supplementation ameliorated muscle damage only in resistance training groups and untrained population.”

Updated research in 2023 relayed the following information:

4. Helps Amp Up Fat-Burning

Besides increasing weight loss, this amino acid also helps kick up fat-burning as well.

In one study conducted in Germany, overweight participants received a regular diet, either with or without the addition of L-carnitine. After 10 days, L-carnitine was found to significantly increase the breakdown of fat.

Another study published in the Journal of Physiology showed that increasing the amount of carnitine in the muscles helped prevent fat gain by increasing fat burning and energy expenditure during physical activity.

5. Could Boost Brain Function

L-carnitine isn’t just good for your body — it’s good for your mind as well. In fact, promising research has found that it may positively impact brain function and cognition.

One study conducted by the University of Catania in Italy and published in the American Journal of Clinical Nutrition looked at the effects of daily L-carnitine supplementation on mental and physical fatigue in elderly participants over 100 years old. Not only was it found to reduce total fat mass and increase muscle mass, but it also helped decrease fatigue and improve cognitive function.

Other studies have even found that acetyl-L-carnitine, another form of L-carnitine, could help reverse cognitive decline and improve memory in patients with Alzheimer‘s disease.

A 2020 update did caution, however:

Based on the currently available evidences, the role of ALC [acetyl-L-carnitine] in AD and other cognitive disorders is still under debate. Future multicenter double-blind, randomized, placebo-controlled trials in a large and homogeneous sample of patients should focus on higher doses and more prolonged treatment. Longitudinal studies with multidimensional assessments and a wide range of outcome measures are also needed before a systematic application of ALC in clinical practice.

6. Regulates Blood Sugar

Some promising research has shown that carnitine supplementation could aid in maintaining normal blood sugar levels and fighting insulin resistance.

Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells, where it can be used as fuel. Too much insulin can lead to insulin resistance, decreasing its effectiveness and resulting in high blood sugar.

A study out of Rome published in the Journal of the American College of Nutrition showed that infusing people who had diabetes with L-carnitine improved insulin sensitivity and increased the uptake of sugar from the bloodstream.

Another small study in 2010 conducted at Sapienza University’s Department of Clinical Medicine in Rome found that combining L-carnitine with caloric restriction helped reduce insulin resistance and increase sensitivity.

Risks and Side Effects

When used as directed, carnitine can be safe and effective with minimal risk of side effects. Common L-carnitine side effects that may occur for some include stomach pain, nausea, vomiting and diarrhea.

L-carnitine may increase the risk of seizures in those with epilepsy. If you’ve had a seizure before, you should not take carnitine.

Additionally, carnitine may worsen symptoms of hypothyroidism. If you have an underactive thyroid, you should consult with your doctor before taking this amino acid.

When starting carnitine, as with any supplement, it’s best to start with a low dose and increase slowly to assess tolerance. If you experience any negative side effects, be sure to report to your doctor to determine if supplementation is right for you.

Finally, keep in mind that carnitine may enhance fat loss and weight loss for some people, but it should be used in combination with a healthy diet and active lifestyle to see the most results.

Food Sources

Animal products are the best natural sources of L-carnitine, with foods like grass-fed beef packing in the highest amount per serving. It can also be found in small amounts in some sources like vegetables and grains.

Here are the foods that contain the most L-carnitine per serving, according to the National Institutes of Health:

• Beef steak, cooked, 3 ounces: 42–122 milligrams
• Ground beef, cooked, 3 ounces: 65–74 milligrams
• Whole milk, 1 cup: 8 milligrams
• Codfish, cooked, 3 ounces: 3–5 milligrams
• Chicken breast, cooked, 3 ounces: 2–4 milligrams
• Ice cream, 1/2 cup: 3 milligrams
• Cheddar cheese, 2 ounces: 2 milligrams
• Whole wheat bread, 2 slices: 0.2 milligram
• Asparagus, cooked, 1/2 cup: 0.1 milligram

Supplements and Dosage

Although carnitine can be found naturally in plenty of food sources, it’s also available in supplement form as well.

The first step is deciding what form to use and when to take your supplement. It can be found in L-carnitine liquid, capsule and injectable forms for a quick and convenient way to boost your carnitine levels.

For oral L-carnitine, be sure to take it with meals to maximize its effectiveness.

The standard L-carnitine dosage is 500–2,000 milligrams daily. Based on most current research available, a dose of up to two grams per day can be used safely and effectively with minimal side effects.

The dosage may vary by the type of L-carnitine supplement, however. Acetyl-L-carnitine, for example, can be used in doses up to 2,500 milligrams per day while the dose for L-carnitine L-tartrate, a form typically used to enhance athletic performance, can range all the way up to 4,000 milligrams.

Keep in mind that when adding any supplement into your routine, you should always start with a low dose and work your way up to ensure you’re able to tolerate it without adverse side effects.

Related: L-Glutamine Benefits Leaky Gut & Metabolism

Uses and Recipes

Most people use L-carnitine to help boost weight loss and increase fat burning. However, there are many other potential reasons you may want to add carnitine into your diet.

It can help correct deficiencies, boost brain function, prevent muscle damage, increase endurance and enhance athletic performance.

It can also be incredibly useful for vegans and vegetarians who may have a limited intake of carnitine-rich foods. Taking a supplement can be an easy way to help meet your needs for this crucial amino acid.

If you’re looking for some ways to increase your carnitine intake without the use of a supplement, including a few servings of carnitine-rich foods can help. Here are some recipes that are high in carnitine for you to try out:

• Steak Fajitas
• Garlic Baked Chicken
• Seared Grass-Fed Steak
• Savory Baked Fish

Final Thoughts

• What is L-carnitine? Carnitine is an amino acid that works by transporting fatty acids to the mitochondria where they can be broken down into fuel.
• This amino acid is produced in the body and is also found in small amounts in certain types of food, like animal products.
• Although safe in moderation, potential carnitine side effects include stomach pain, nausea, vomiting and diarrhea.
• When paired with a healthy lifestyle and nutritious diet, taking carnitine could offer a variety of health benefits.
• In fact, studies show that L-carnitine helps benefit endurance, enhance weight loss, prevent muscle damage, amp up fat-burning, boost brain function and regulate blood sugar.

The post L-Carnitine Benefits Endurance, Fat Burning and Brain Function appeared first on Dr. Axe.

Enzymes are substances made of protein that help stimulate chemical reactions. One of these enzymes crucial to human health is called lipase.

What is lipase exactly? Lipase is one of our most vital digestive enzymes released mainly by the pancreas into the small intestine to help the body process and absorb fats.

By breaking down and helping the body to absorb fat, it does so much more for the body than you would expect. For instance, it can naturally help major digestive disorders like celiac disease and serious health conditions like cystic fibrosis.

Lipase is often taken in combination with the two other vital enzymes: protease and amylase. While lipase breaks down fats, protease processes proteins and amylase takes care of carbohydrates. When all of these enzymes are at the proper level in your body, your digestion and overall health can really be optimal.

Testing can be done to figure out where your enzyme levels should be. If you suffer from digestive trouble when you consume fatty foods, then a lipase deficiency could be to blame.

Keep reading to learn how lipase is utilized by your body and how it can help you or someone you love overcome some pretty serious health concerns.

What Is Lipase?

Lipase is an enzyme that splits fats so the intestines can absorb them. It hydrolyzes fats like triglycerides into their component fatty acid and glycerol molecules. It is found in the blood, gastric juices, pancreatic secretions, intestinal juices and adipose tissues.

Your body uses triglycerides for energy, and you do need some triglycerides for good health. However, high triglyceride levels can raise your risk for heart disease and can also be a sign of metabolic syndrome. That’s just one of the reasons why it’s so important to have lipase doing its job!

What is considered a healthy lipase level varies greatly. Some labs say up to 85 U/L is healthy while others believe up to 160 U/L is a healthy lipase level.

Lipase Test

In order to find out your lipase level, you will need to have a lipase blood test. Make sure to fast for eight hours prior to the test. Your health care provider may also ask you to stop taking medicines that may affect the test, including pain medications like codeine, morphine, indomethacin, birth control pills, thiazide diuretics, cholinergic drugs and others.

Similar to amylase testing, lipase testing is often conducted to check for diseases of the pancreas, most commonly acute pancreatitis. Lipase testing can help diagnose pancreas issues because it shows up in the blood when the pancreas is damaged.

This test may also be done for familial lipoprotein lipase deficiency.

“Normal” levels can vary between laboratories. However, normal results are usually between 0 to 160 units per liter. Test results are usually available within 12 hours.

If you find out that you have elevated lipase levels, it could be due to:

• Bowel obstruction
• Cancer of the pancreas
• Celiac disease
• Duodenal ulcer
• Infection or swelling of the pancreas

In acute pancreatitis, lipase levels are frequently very high, often five to 10 times higher than the upper limit of normal. Lipase concentrations typically rise within four to eight hours of an acute pancreatic attack and remain elevated for up to seven to 14 days.

Health Benefits

Lipase is absolutely key to proper fat digestion, which affects so many bodily functions as well as health conditions. Most people do not need additional lipase.

However, if you have any of the following health conditions, then having more of this enzyme might likely be helpful.

1. Help for IBS

Supplements containing lipase and other pancreatic enzymes can help reduce bloating, gas and fullness following a meal, especially one high in fat. These symptoms are commonly associated with digestive troubles like irritable bowel syndrome (IBS).

Research has also shown that some patients with irritable bowel syndrome may have exocrine pancreatic insufficiency, which is the inability to properly digest food due to a lack of digestive enzymes made by the pancreas.

A 2010 study looked at the prevalence of exocrine pancreatic insufficiency in diarrhea-predominant IBS patients and found that insufficiency was detected in at least 6.1 percent of patients studied. The study points toward pancreatic enzyme therapy as a way to reduce unpleasant symptoms like diarrhea and abdominal pain for IBS sufferers who have underlying pancreatic insufficiency.

2. Cystic Fibrosis

Cystic fibrosis (CF) is an inherited disorder that disrupts normal functions of epithelial cells, the cells that line the passageways of many of our most important organs — including the lungs, respiratory system, liver, kidneys, skin and reproductive system.

People with cystic fibrosis produce abnormally thick, sticky mucus and often have nutritional deficiencies because mucus blocks pancreatic enzymes from getting to the intestines. Taking pancreatic enzymes, including lipase, can help the body of a CF sufferer to better absorb much-needed nutrition and energy from food.

3. Celiac Disease

Celiac disease is a type of autoimmune disease characterized by an inflammatory response to gluten that damages tissue within the small intestine. The small intestine is the tube-shaped organ between the stomach and large intestine, where a high percentage of nutrients are usually absorbed — however, in people with celiac disease, this process stops working right.

Symptoms of celiac disease can include abdominal pain, bloating, weight loss and fatigue.

First and foremost, it’s crucial to follow a completely gluten-free diet by avoiding all products containing wheat, barley or rye. In addition, pancreatic enzymes, including lipase, have been shown to help treat celiac disease.

In a double-blind, randomized study of children with celiac disease, the children who received pancreatic enzyme therapy (including lipase) had a modest weight gain compared to those who received placebo. The weight gain happened during the first month, and the study concludes that pancreatic enzymes seem to be especially helpful during the first 30 days after diagnosis.

This finding is helpful and significant since kids and adults with celiac disease often experience diarrhea, weight loss, abdominal pain, bloating, fatigue or painful skin rashes. In fact, about half of all people diagnosed with celiac disease experience weight loss.

4. Gallbladder Issues

The gallbladder is a little pear-shaped pouch tucked behind the lobes of the liver. Its main job is to store ]\ the cholesterol-rich bile that’s secreted by the liver, and this bile helps your body digest fatty foods with the help of lipase.

If you have gallbladder issues or don’t have a gallbladder at all, then a supplement containing lipase can be very helpful. 

Lipase is absolutely key to proper fat digestion and absorption. If you have had your gallbladder removed already, you might find that you have trouble digesting certain foods, especially fatty foods.

Lipase enzymes can be an excellent natural gallbladder treatments since they help improve fat digestion and the use of bile.

5. Healthy Cholesterol Levels and Cardiovascular Health

Since lipase helps the body digest fats, a deficiency can lead to higher, unhealthy levels of cholesterol and triglycerides, which in turn can directly contribute to cardiovascular issues. People who are deficient in lipase tend to have high levels of cholesterol and fat in their blood.

When triglyceride levels near 1,000 mg/dL, individuals can develop pancreatitis (a serious inflammation of the pancreas) in addition to heart disease. High triglyceride levels are also linked with obesity, type 2 diabetes and metabolic syndrome.

6. Boost Nutrient Absorption

Having sufficient lipase levels helps your body properly absorb vitamins and minerals from the foods you eat. It’s not just important to eat the right foods — it’s also extremely important to have the right balance of enzymes to process these healthy foods!

Pancreatic enzyme replacement therapy is currently the mainstay of treatment for nutrient malabsorption.

7. Weight Loss

Research has shown that lipase could be complementary to weight loss since it breaks down fat that is in the body. In fact, scientists were able to manipulate lipase and triple its power by flipping on a molecular “switch” that turns the enzyme on and off. They actually succeeded in making lipase enzymes work three times harder, increasing fat digestion from 15 percent to 45 percent of the time.

This scientific discovery published in the Journal of the American Chemical Society could really help people struggling with obesity and serious related health problems, like heart issues and diabetes. Additionally, knowing about and being able to manipulate this enzymatic “ignition switch” seems like it will work for all enzymes.

If scientists are able to figure out how to turn enzymes on and off, then there could potentially be a way to help treat all kinds of health conditions involving enzymatic activity.

Foods and Supplements

Studies have shown there are foods that contain lipase, including:

• avocado
• walnuts
• pine nuts
• coconuts
• lupini beans
• lentils
• chickpeas
• mung beans
• oats
• eggplant

When it comes to raw nuts, seeds and beans, it’s best to soak and sprout them before consumption because they naturally contain enzyme inhibitors, which can block enzyme function.

Lipase supplements are available at your nearest health store or online. I recommend a full-spectrum enzyme blend. They can be derived from animal or plant sources.

Lipase is often commonly available in supplement form along with other enzymes, like protease and amylase.

Vegan enzyme supplements are also readily available. In most cases, the lipase in these products are is derived from Aspergillus niger. This is a fungus-based, fermented product rather than ox or hog bile, which is the usual extract used for lipase supplements.

Dosing can vary depending on the supplement you choose. Speak with your doctor about the right dosage for your specific health concern.

Standard lipase dosage for adults is 6,000 LU (Lipase Activity Units) or one to two capsules three times per day 30 minutes before meals on an empty stomach.

For digestion problems due to a disorder of the pancreas (pancreatic insufficiency) that is associated with cystic fibrosis, a typical dose for an adult is 4,500 units per kilogram of lipase per day. It’s best to start off with a low dose and gradually increase until there is a benefit, but do not take more than the recommended dose without checking with your health care provider.

You should not give enzymes to children under the age of 12 unless under a doctor’s supervision.

Risks, Side Effects, Drug Interactions

Lipase is a safe supplement for most people. Minor side effects can include nausea, cramping and diarrhea.

If you are pregnant or breastfeeding, speak with your doctor before taking any enzyme supplement. If you have cystic fibrosis, high doses of lipase might make some of your symptoms worse.

If you are currently taking Orlistat or digestive enzymes, then you should not use lipase without first talking to your health care provider. Orlistat (Xenical or Alli) is a medication used to treat obesity that blocks the ability of lipase to break down fats so taking Orlistat interferes with the activity of lipase supplements.

If you are taking other digestive enzymes, like papain, pepsin, betaine HCL and hydrochloric acid, they can destroy lipase enzymes. To prevent this from happening, you can look for enteric-coated lipase enzyme products, which are protected against destruction by stomach acid.

As always, talk with your health care provider before taking any enzyme supplement if you have any ongoing health concerns or are taking any other medications or supplements.

Final Thoughts

• Lipase not only helps your body properly break down both healthy and unhealthy fats, it also helps your body absorb vital nutrients from the foods that you eat.
• You can eat all of the healthy foods in the world, but having proper levels of vital enzymes like lipase will ensure those smart choices ultimately benefit your health.
• You don’t want to have too little lipase, but you also don’t want to have too much. If you have a feeling that your levels are not where they should be, a simple blood test can give you the answer.
• Lipase has been shown to be helpful for so many common as well as serious health concerns, including but not limited to indigestion, cystic fibrosis, celiac disease and irritable bowel syndrome.
• It can also make major positive contributions to the health of your gallbladder and heart.

The post Lipase: The Digestive Enzyme that Helps Fight Major Diseases appeared first on Dr. Axe.

The most well-known of red yeast rice benefits is by far its potential to lower cholesterol. Many people with high cholesterol turn to red yeast rice supplements to avoid the dangers of statins. These cholesterol-lowering drugs known as statins have been linked with some really concerning side effects, including memory loss, liver damage, muscle pain, high blood sugar, and even development of type 2 diabetes.

Scientific studies have demonstrated that supplementing with red yeast rice can lower overall as well as LDL cholesterol, aka “bad cholesterol.” According to Traditional Chinese Medicine, benefits of red yeast rice also include improvements in circulation and digestion.

Let’s take a look at the possible benefits of red yeast rice supplements as well as the controversy surrounding this natural over-the-counter remedy.

What Is Red Yeast Rice?

Red yeast rice is created by fermenting a type of yeast called Monascus purpureus with rice. Once the rice is combined with the fermenting yeast, the resulting red yeast rice is bright reddish purple in color. Red yeast rice extract is used to make a red yeast rice supplement.

It contains the naturally occurring chemical monacolins, which block the production of cholesterol. One of these monacolins sometimes found in red yeast rice supplements, called monacolin K, has been controversial because this chemical is said to be an active statin-like compound with the same chemical makeup as popularly prescribed statins like lovastatin and mevinolin. This is a concern because we know the potential dangers of statins include muscle pain and weakness, neuropathy, heart failure, dizziness, cognitive impairment, cancer, pancreatic rot and depression.

Experts aren’t clear on whether red yeast rice successfully lowers cholesterol because it contains monacolins or because of its naturally occurring plant compounds like phytosterols and isoflavones as well as its unsaturated fatty acid content.

In 1998, the U.S. Food and Drug Administration (FDA) began to regulate manufactures of red yeast rice supplements and said that supplements containing monacolin K are considered drugs rather than dietary supplements. Since that time, the FDA has taken legal action against companies making red yeast rice supplements with greater than trace amounts of monacolin K.

The FDA states that while red yeast rice products that have considerable amounts of monacolin K may effectively lower blood cholesterol levels, blood glucose levels and blood pressure — along with lowering the risk of heart problems and death in people with metabolic syndrome — these products are considered to be unapproved new drugs and cannot be sold legally in the U.S.

What about red yeast rice products that contain very little monacolin K? The FDA states that “it’s unknown if these products are effective in reducing cholesterol levels or improving other areas of health.”

Benefits

1. Help for High Cholesterol

When cholesterol lowering foods don’t make enough of an impact, cholesterol lowering supplements can be investigated. Red yeast rice supplements are most often taken to naturally lower hyperlipidemia or high cholesterol. The red yeast (Monascus purpureus) used to make red yeast rice has been shown to stop the action of an enzyme in the human body that helps form cholesterol. There have been many studies showing the positive effects of red yeast rice extract on cholesterol.

A 2019 study stated that “the extract of red yeast rice is the most effective cholesterol-lowering nutraceutical on the market.” The effectiveness of red yeast rice for lowering cholesterol is directly related to the amount of monacolin K with the extract (up to 10 mg/day). Consuming red yeast rice with monacolin K daily basis reduced low-density lipoprotein (LDL) or “bad” cholesterol plasma levels between 15 percent and 25 percent within 6 to 8 weeks.

Meanwhile, the same study determined that a daily consumption of between 3 and 10 mg monacolin K only had minimal associated risks, with no additional cardiovascular risk factors.

A 2010 study published in the American Journal of Cardiology examined the effects of red yeast rice supplementation on patients who could not tolerate conventional statin drugs. The results for the 25 patients treated with red yeast rice for at least four weeks or more were pretty impressive. On average, for the people taking red yeast rice who could not tolerate statins, their total cholesterol decreased by 13 percent, LDL cholesterol went down by 19 percent and the red yeast rice was generally well-tolerated.

Another study published in the European Journal of Cardiovascular Prevention and Rehabilitation evaluated the effects of red yeast rice (also called Went rice) on 79 patients with high cholesterol between 23 and 65 years of age. These patients took either 600 milligrams of red yeast rice or a placebo two times per day for a total of eight weeks. The study results revealed that the subjects who took the red yeast rice showed “significantly greater reduction” in LDL (“bad”) cholesterol levels as well as total cholesterol.

2. Fewer Muscle Fatigue Symptoms

One of the main complaints with statin users is muscle fatigue. In fact, it’s estimated that between 1o percent to 15 percent of statin users experience skeletal muscle issues. A 2017 study investigated the effects of 60 patients with abnormally high cholesterol levels and with low to moderate cardiovascular risk taking either simvastatin or red yeast rice.

After four weeks of taking either the statin or the red yeast rice, the subjects who took the simvastatin had a significantly higher muscle fatigue score compared to the red yeast rice group, who experienced no significant changes in muscle health. Even though both groups had decreases in their cholesterol, the researchers noted that the statin takers engaged in less physical activity. Overall, this study concludes that red yeast rice worked just as well for subjects as the statin but with less fatigue.

3. Possible Obesity Aid

A 2015 study published in the Journal of Medicinal Food looked at how effective red yeast rice is in the treatment of obesity and high cholesterol, which are two common health concerns that often occur together.

The researchers separated animal subjects into five groups: normal diet, high-fat diet with no treatment, and three high-fat diet groups given either one gram per kilogram a day of red yeast rice for eight weeks, one gram per kilogram a day of red yeast rice for 12 weeks or 2.5 grams per kilogram daily for eight weeks.

What did the researchers find? The supplementation with red yeast rice actually prevented weight again and also improved the atherogenic index of subjects. The atherogenic index of plasma provides information about cholesterol ratios in the body, and it is used asa marker to predict the risk of atherosclerosis and coronary heart disease. The conclusion of the study: “These findings suggest that red yeast rice has therapeutic potential in treating obesity and hyperlipidemia.”

4. Reduction in Biomarkers of Oxidative Stress

In 2017, results were published for a double-blind, placebo-controlled, randomized trial that involved 50 patients with metabolic syndrome  and the effects of a supplement containing both red yeast rice and olive extract. Metabolic syndrome is a health disorder that involves having a combination of three or more of the following health issues: abdominal obesity, hypertension, high blood sugar, elevated triglyceride levels or low HDL (“good”) cholesterol.

This trial found that supplementing with red yeast rice and olive extract greatly decreased lipoprotein-associated phospholipase A2 (Lp-PLA2) as well as oxidized low-density lipoprotein (OxLDL). This is significant since Lp-PLA2 and OxLDL are biomarkers of oxidative damage or stress, which plays a major role in disease formation. In this case, reduction of these two markers have been associated with a lower risk of heart disease in people with metabolic syndrome.

5. Improvement in Insulin Sensitivity

A study published in the World Journal of Cardiology in 2012 demonstrated that red yeast rice extract may also help with healthy maintenance of normal blood sugar levels. This study specifically looked at the effects of a supplement containing berberine, red yeast rice and policosanol compared to a placebo on insulin resistance in people with metabolic syndrome.

After 18 weeks, the group who took the supplement containing red yeast rice had a significant decrease in insulin resistance as well as both LDL and overall cholesterol.

How to Use & Dosage Recommendations

Red yeast rice supplements are extremely easy to find at your local health store or online. Any red yeast rice supplement should be taken with food. It is also best taken with coenzyme Q10 (at least 90–120 milligrams daily) to prevent deficiency in CoQ10.

What about the best red yeast rice dosage? Most studies have used a standardized extract of 600 milligrams taken two to four each day — so that can be 1,200 milligrams twice a day, which is equivalent to 600 milligrams four times per day or 2,400 milligrams per day. At least one study has shown that elderly individuals who took 1,200 milligrams (1.2 grams) of red yeast rice every day for eight weeks did not have any major side effects.

The amount of monacolins in red yeast rice supplements can differ since manufacturers can use various yeast strains and fermentation processes. Some research has shown that the amount of monacolin in red yeast rice supplements ranged more than 60-fold, from 0.09 to 5.48 mg per 1,200 mg of red yeast rice.

History

Red yeast rice is also sometimes referred to as several other names, including red yeast rice, Went rice, red fermented rice, red rice koji, akakoji, red kojic rice, red koji rice or anka.”Koji” in Japanese means “grain or bean overgrown with a mold culture.” Red yeast rice has been used in Traditional Chinese Medicine for over a thousand years to address health concerns related to poor circulation and poor digestion.

In Asia as well as Chinese communities in North America, powdered red yeast rice is used to color a variety of consumable products, including tofu, meat, fish, cheese, vinegar and pastries. Can you taste the red yeast rice? It’s said that adding red yeast rice to foods provides a subtle yet enjoyable flavor.

Red yeast rice can also be found in some alcoholic drinks, such as Korean rice wines and Japanese sakes. As you might expect, adding red yeast rice to the beverages results in a reddish tint.

In Asia, naturally occurring red yeast rice is commonly consumed on a regular basis. It is estimated that people in Asia are eating somewhere between 14 to 55 grams of red yeast rice each day.

Risks and Side Effects

Anyone under the age of 20 should not use red yeast rice supplements. You should also avoid red yeast rice if you have an allergy or sensitivity to rice, red yeast or members of the Monascaceae (yeast) family.

Research has shown that red yeast rice side effects (often mistakenly searched for as “red rice yeast side effects”) are typically mild. Side effects of red yeast rice can include headache, upset stomach, heartburn, gas or dizziness. Muscle aches and weakness are also possible, especially if the red yeast rice supplement contains high levels of monacolin, and can result in a rare yet serious condition called rhabdomyolysis. If you experience muscle aches and weakness, discontinue use of red yeast rice and contact your healthcare professional.

Red yeast rice supplements should not be taken while breastfeeding, pregnant or trying to become pregnant. It’s also recommended to avoid red yeast rice if you have kidney disease, liver disease, thyroid issues, musculoskeletal disorders or if you have a higher risk of cancer. You should also avoid red yeast rice if you have any kind of serious infection or physical condition, have had an organ transplant, or if you consume more than two alcoholic beverages per day.

It is recommended to avoid taking red yeast rice if you are already taking any of the these medications already:

• Statins or other cholesterol drugs
• Serzone (an antidepressant)
• Antifungal drugs
• Immune system suppressing drugs, such as cyclosporine
• The antibiotics erythromycin and clarithromycin (Biaxin)
• Protease inhibitors used to treat HIV

It’s a good idea to take a red yeast rice supplement under the supervision of a health care professional, especially if you are being treated for any health concerns or are currently taking any medication.

Final Thoughts

• Studies indicate that red yeast rice can benefit some major health concerns, especially high cholesterol.
• For those people taking a statin, ask your healthcare professional what they think of taking a red yeast rice supplement instead. Some physicians are known to be willing to have their patients try a scientifically researched supplement like red yeast rice.
• If you have high cholesterol, it’s also crucial to focus on your diet and exercise. If you do decide to try red yeast rice, make sure it is from a reputable source, ideally one that has strict standards for evaluating the supplements it sells to customers like you.

The post Red Yeast Rice: The Truth Behind This Controversial Cholesterol-Lowering Supplement appeared first on Dr. Axe.

Vitamins and minerals play a vital role in supporting the body’s energy production and overall vitality. These essential nutrients are involved in various metabolic processes, helping convert carbohydrates, fats and proteins into usable energy. From B vitamins that aid in energy metabolism to minerals that facilitate oxygen transport and cellular function, understanding the role of vitamins for energy can empower us to make informed choices for optimal health and well-being.

Top 12 Vitamins for Energy

There are several vitamins that play a crucial role in boosting energy levels. Here are some of the top minerals and vitamins for energy and how they contribute to everyday energy production.

1. Vitamin B12

Vitamin B12 is involved in the formation of red blood cells and the maintenance of nerve cells, both of which are essential for energy production. It also helps convert food into glucose, which the body uses for energy, and allows for neurotransmitter signaling that makes your muscles contract throughout the day.

The top vitamin B12 foods include animal products, such as grass-fed beef, lamb, wild salmon, eggs, feta cheese, cottage cheese and beef liver.

2. Vitamin B6

Vitamin B6 is necessary for the metabolism of carbohydrates, proteins and fats. It helps convert stored nutrients into usable energy and supports the production of neurotransmitters that regulate mood and energy levels.

The best vitamin B6 foods for energy include turkey breast, chicken breast, grass-fed beef, tuna, organ meats, avocado, pinto beans and sunflower seeds.

3. Vitamin C

Vitamin C is an antioxidant that plays a role in energy production by facilitating the absorption of iron, which is necessary for the transport of oxygen throughout the body. It also supports the synthesis of carnitine, a compound that helps convert fat into energy, and it boosts immune function, making you less likely to experience common respiratory infections like the common cold.

Citrus fruits, strawberries, kiwi, bell peppers and leafy green vegetables are among the top vitamin C foods for steady energy and healthy immune system function.

4. Iron

Iron is an essential mineral involved in energy production because it helps carry oxygen to the cells and is a key component of hemoglobin, a protein in red blood cells.

Iron-rich foods include liver, spirulina, grass-fed beef, chicken, black beans, eggs, pumpkin seeds, lentils and spinach.

5. Magnesium

Magnesium plays a crucial role in converting food into energy. It is involved in over 300 biochemical reactions in the body, including those related to energy metabolism.

The best foods high in magnesium are cooked spinach, amaranth and other whole grains, nuts and seeds, legumes, black beans, and dark chocolate.

6. Coenzyme Q10 (CoQ10)

CoQ10 is a vital nutrient involved in the production of adenosine triphosphate (ATP), which is the primary source of energy in cells. It also acts as an antioxidant that fights disease by canceling out free radical damage in the body.

Good food sources of CoQ10 include organ meats, fatty fish, nuts and seeds. It can also be taken in supplement form, with doses generally ranging from 100-200 milligrams daily.

7. Vitamin D

Vitamin D plays a role in energy production by supporting muscle function and reducing fatigue. It also helps regulate mood and overall well-being.

Sunlight is the primary source of vitamin D, and it can also be obtained from fatty fish, fortified dairy products and certain mushrooms. Vitamin D supplements can help you to avoid a deficiency when getting enough direct sunlight isn’t possible. Look for a vitamin D3 supplement from a reputable source.

8. Thiamine (Vitamin B1)

Thiamine plays a crucial role in energy metabolism by helping convert carbohydrates into usable energy. It assists in the production of ATP, which is the primary energy currency of cells, providing a sustainable source of energy for bodily functions and promoting overall energy levels.

Some of the best thiamine foods include nutritional yeast, seaweed, sunflower seeds, beans, legumes, macadamia nuts, asparagus and Brussels sprouts.

9. Riboflavin (Vitamin B2)

Riboflavin, or vitamin B2, is involved in the process of energy metabolism, helping the body convert carbohydrates, fats and proteins into usable energy. It also plays a crucial role in the production of ATP, the energy currency of cells, ultimately supporting the body’s energy production and overall vitality.

The best riboflavin foods for energy include beef liver, yogurt and other dairy products, spinach, almonds, quinoa, eggs, feta cheese, and lentils.

10. Niacin (Vitamin B3)

Like other B vitamins, niacin plays a role in the conversion of carbohydrates, proteins and fats into energy through energy metabolism. Niacin also helps the body produce ATP, the primary source of energy for cells, and it contributes to healthy cognitive function.

The top niacin foods include chicken, turkey, liver, tuna, wild salmon, grass-fed beef, green peas, brown rice, mushrooms and avocado.

11. Pantothenic Acid (Vitamin B5)

Pantothenic acid (or vitamin B5) is involved in energy production and the synthesis of various hormones and neurotransmitters. It’s also involved in nutrient absorption and the synthesis of coenzyme A, which is necessary for the production of ATP.

The top vitamin B5 foods include chicken liver, sunflower seeds, avocado, portobello mushrooms, wild salmon and lentils.

12. Zinc

Zinc is important for energy metabolism as it participates in various enzymatic reactions involved in the breakdown of carbohydrates, proteins and fats. It supports the conversion of food into energy and plays a role in maintaining optimal cellular energy production, helping boost overall energy levels and support metabolic processes in the body.

Foods high in zinc include lamb, grass-fed beef, chickpeas, cashews, pumpkin seeds, yogurt, eggs and turkey.

Other Natural Ways to Boost Energy

Aside from consuming foods rich in these vitamins for energy, there are various natural ways to boost energy levels. Here are some strategies to consider while also adding the minerals and vitamins for energy mentioned above into your diet:

1. Stay hydrated: Dehydration can lead to fatigue and decreased energy levels. Make sure to drink enough water throughout the day to maintain proper hydration.
2. Get regular exercise: Engaging in physical activity increases blood flow and oxygen circulation, providing a natural energy boost. Aim for at least 150 minutes of moderate-intensity exercise per week to improve energy levels.
3. Prioritize quality sleep: Lack of sleep can significantly impact energy levels. Establish a consistent sleep schedule, and aim for seven to nine hours of quality sleep each night. Consider taking natural sleep aids to reset your circadian rhythm.
4. Manage stress: Chronic stress can deplete energy reserves. Practice stress management techniques, such as meditation, deep breathing exercises, walking outdoors, yoga or engaging in hobbies that help you relax.
5. Eat a balanced diet: Consume a well-balanced diet that includes whole grains, lean proteins, fruits, vegetables and healthy fats. Avoid excessive consumption of sugary and processed foods, as they can lead to energy crashes.
6. Limit caffeine intake: While caffeine can provide a temporary energy boost, excessive consumption or reliance on it can disrupt sleep patterns and lead to energy crashes. Stick to one to two cups of coffee early in the day to boost energy while avoiding sleep disturbances.
7. Take short breaks: Incorporate short breaks throughout the day to rest and recharge. A brief walk, stretching or simply stepping away from your work can help rejuvenate your energy levels.
8. Practice mindfulness and deep breathing: Taking a few minutes to practice mindfulness or deep breathing exercises can help increase focus, reduce stress and improve overall energy levels.
9. Maintain a healthy weight: Excess weight can contribute to feelings of sluggishness and low energy. Maintain a healthy weight through a balanced diet and regular exercise.
10. Socialize and engage with others: Spending time with loved ones and pets, engaging in social activities, and participating in hobbies or interests can boost mood and energy levels.

Risks and Side Effects

Eating nutrient-rich foods full of minerals and vitamins for energy generally does not pose significant side effects. However, individual sensitivities or allergies to specific foods can cause adverse reactions in some people.

It’s also important to be mindful of portion sizes to ensure that you aren’t consuming too many calories throughout the day.

While nutrient supplements can be beneficial for energy, be aware of some potential side effects, which may include:

• Digestive issues: Certain supplements, such as high-dose B vitamins, can cause digestive discomfort, including nausea, stomach cramps or diarrhea.
• Sleep disturbances: Stimulant-based energy supplements, especially when consumed close to bedtime, can disrupt sleep patterns and lead to insomnia or poor sleep quality.
• Allergic reactions: Some individuals may be allergic or sensitive to certain ingredients in energy supplements, resulting in allergic reactions, such as rash, itching or swelling. If you experience any of these allergy symptoms, discontinue use of the supplement immediately.
• Interactions with medications: Some herbal or botanical supplements may interact with certain medications, so consult a health care professional before taking supplements if you are on prescription medications.

Read and follow the recommended dosage guidelines for supplements and vitamins for energy carefully, as excessive intake can increase the risk of side effects.

Conclusion

• Vitamins and minerals play a vital role in supporting the body’s energy production and overall vitality.
• By supporting metabolic processes such as converting carbohydrates, fats and proteins into usable energy, certain nutrients can boost energy levels while maintaining healthy body function.
• Some of the top supplements and vitamins for energy include vitamin B12, vitamin D, iron, vitamin C and more.

The post Top 12 Supplements & Vitamins for Energy appeared first on Dr. Axe.

Berberine comes from China and India, where it was first utilized thousands of years ago in Traditional Chinese Medicine and Ayurvedic medicine. What is berberine used for today? It’s been shown in studies to have many pharmacological effects, including antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering capabilities.

Extracts and supplements made from this compound, such as berberine HCL, are generally inexpensive, safe and well-known for their broad antibacterial activities. They may even be able to help naturally treat conditions without the use of antibiotics.

What Is Berberine?

Berberine (also known as berberine hydrochloride) is a natural isoquinoline alkaloid found in a wide variety of herbs, including goldenseal, barberry, goldthread, Oregon grape and tree turmeric.

Within these plants, the berberine alkaloid can be found in the stem, bark, roots and rhizomes (rootlike subterranean stems) of the plants. It has a deep yellow color — so much so that it has been used as a natural dye.

Berberine is found in a group of shrub plants called Berberis. It is also the main active component of two herbs that are popular in natural medicine: Coptidis Rhizoma and Phellodendri Chinensis Cortex.

In Traditional Chinese Medicine, these herbs have been used to naturally treat diabetes for centuries. This compound also has a long history of use for managing bacterial gastroenteritis, diarrhea and other digestive diseases.

Alkaloids are defined as a class of organic compounds of plant origin containing mostly basic nitrogen atoms. Consuming them can have pronounced physiological actions on humans, especially pertaining to cardiovascular and metabolic health.

A growing number of studies have uncovered evidence that berberine benefits can include protecting against:

• Metabolic syndrome
• Diabetes
• Gastrointestinal infections
• Heart disease
• High cholesterol
• Hypertension (high blood pressure)
• Immune challenges
• Joint problems
• Low bone density
• Weight control
• Possibly depression and cognitive decline
• Potentially formation of cancer cells

Why is this? It’s due to the molecule structures berberine possesses. Its molecular formula is C20H18NO4, and like other protoberberine alkaloids — such as jatrorrhizine — it can do wonders for health.

Health Benefits

1. Potential Diabetes Treatment

In one study, berberine was found to help lower blood glucose. This can help prevent and treat type II diabetes and its complications, including diabetic cardiovascular disease and diabetic neuropathy.

It’s also been shown to have positive effects on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome.

One of the most impressive studies compared taking 500 milligrams of the compound two to three times daily for three months to taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing it as a “potent oral hypoglycemic agent.”

Additional studies have also indicated that berberine improves glucose uptake and lipid metabolism disorders. For example, a study published in Evidence-Based Complementary and Alternative Medicine demonstrated that berberine can improve insulin sensitivity by adjusting adipokine secretion.

Thanks to its effects on insulin sensitivity, this compound may also help prevent kidney damage, according to some studies.

2. May Help Lower High Cholesterol and High Blood Pressure

There’s evidence that berberine may help lower high LDL, total cholesterol and high blood pressure levels.

A study published in the journal Metabolism showed that berberine reduced serum cholesterol along with triglyceride levels in type 2 diabetic patients. It seems to work by inhibiting PCSK9, which, as research from Harvard Medical School notes, helps lower cholesterol.

A separate study found that the combined administration of red yeast rice — well-known for its ability to naturally lower cholesterol — and berberine may provide a broader range of cholesterol protection with a lower risk of serious adverse effects compared to prescription statin therapy.

In animal studies, berberine has been shown to decrease abnormally high concentrations of fats and lipids in the blood by promoting the excretion of cholesterol from the liver and inhibiting the intestinal absorption of cholesterol.

Because it can lower blood sugar, improve LDL cholesterol and triglyceride levels, reduce testosterone levels, and lower waist-to-hip ratio, it offers benefits for women with polycystic ovary syndrome as well.

It can also improves blood pressure levels and circulation among people with metabolic syndrome when consumed with a healthy diet high in antioxidants or supplements such as folic acid, coenzyme Q10 and astaxanthin.

3. May Help Support Weight Loss

Berberine is one of few compounds that is capable of activating adenosine monophosphate-activated protein kinase (or AMPK). AMPK is an enzyme inside the human body’s cells, which is often called a “metabolic master switch” since it plays a crucial role in regulating metabolism.

AMPK activation boosts fat burning in the mitochondria, which is why studies have demonstrated that berberine may help stop fat accumulation in the human body and protect against metabolic syndrome.

In one study published in Phytomedicine, obese adults were given 500 milligrams of berberine orally three times per day for a total of 12 weeks. The efficacy and safety of the treatment was determined by measurements of body weight, comprehensive metabolic panel, blood lipid and hormone levels, expression levels of inflammatory factors, complete blood count and electrocardiograph.

Overall, this study displayed that berberine is a potent lipid-lowering compound with a moderate weight loss effect.

4. Potential Protection Against Cognitive Decline

Studies have evaluated the therapeutic potential of berberine against neurodegenerative diseases like Alzheimer’s disease, Parkinson’s disease and trauma-induced neurodegeneration. While more research is warranted, one study revealed that there are multiple positive effects of berberine — some of which enhance neuroprotective factors/pathways and others that counteract neurodegeneration.

Animal studies have also shown that it may help fight depression. There’s evidence that berberine possesses protective central nervous system activities, particularly the ability to inhibit monoamine oxidase-A, an enzyme involved in the degradation of norepinephrine and serotonin, that has mood-lifting effects.

5. Can Help Manage SIBO

Patients who suffer from small intestine bacterial overgrowth (SIBO) symptoms have excessive bacteria in their small intestines. Present conventional treatment of SIBO is limited to oral antibiotics with inconsistent success.

The objective of one study published in Global Advances in Health and Medicine was to determine the remission rate of SIBO using an antibiotic versus an herbal remedy. It found that the herbal treatment, which included berberine, worked just as well as antibiotic treatment and was equally safe.

6. Supports Heart Health

Part of berberine’s positive effect on heart health likely stems from the compound’s ability to help keep blood sugar levels and obesity in check, both of which can raise the risk of coronary heart disease.

It also stimulates the release of nitric oxide, a signaling molecule that relaxes the arteries, increases blood flow, lowers blood pressure and protects against arteriosclerosis.

In research published in the World Journal of Cardiology, people who took berberine had better heart function and were better able to exercise than those who took a placebo.

The cardiovascular effects of berberine also suggest its possible clinical usefulness in the treatment of arrhythmias and heart failure.

7. May Improve Lung Health

Research suggests that berberine benefits lung function due to its anti-inflammatory effects. This alkaloid has even been shown to reduce the effect of cigarette smoke-induced acute lung inflammation.

In one study published in the journal Inflammation, mice were exposed to cigarette smoke to cause acute lung injury and were then given 50 mg/kg of berberine intragastrically. Upon examination of lung tissues, it was found that cigarette smoke caused inflammation of the lung’s alveoli along with cellular edema or abnormal fluid retention.

However, pretreatment with berberine significantly lessened lung inflammation and ameliorated cigarette smoke-induced acute lung injury through its anti-inflammatory activity.

8. May Protect the Liver

Is berberine good for the liver? Although more research is needed to confirm it can defend against liver diseases, early research suggests that berberine supports the liver by decreasing blood sugar, insulin resistance and triglycerides, which are markers of liver damage in people with diabetes and viruses like hepatitis.

It may also offer support for people with fatty liver disease. Studies have found that berberine exerts anti-hyperglycemic and anti-dyslipidemic effects, meaning it improves glucolipid metabolism, which can help address root causes of fatty liver disease.

9. Potentially Has Anti-Cancer Effects

There is increasing research on the regulation of cancer cell metabolism by berberine hydrochloride. That’s because berberine may help induce cancer cell death.

Its anticancer activity, specifically inhibiting growth and proliferation of cancer cells, makes it likely to become a natural component of the nanoparticulate delivery systems used for cancer berberine therapy. For example, berberine induced apoptosis of human tongue cancer cells in research conducted at China Medical University.

Supplement Uses and Dosage

Berberine can be found in supplement form, most commonly as berberine HCL, online or in most health food stores.

Be careful not to confuse berberine with piperine (black pepper extract), berberrubine (a metabolite) or berberol (a brand name mixture of tree turmeric and milk thistle).

Since berberine has a short half-life, you generally need to take this supplement in divided doses (such as three times a day) to keep stable levels in your blood.

Many studies use dosages of 900 to 1,500 milligrams per day. It’s most commonly recommended to take 500 milligrams three times per day for a total of 1,500 milligrams per day.

It should be taken with a meal, or shortly after, to take advantage of the blood glucose and lipid spike that comes with eating a meal. High doses taken acutely may cause stomach upset, cramping and/or diarrhea, which is another good reason to take berberine in multiple doses throughout the day.

You can work with a natural health care practitioner to determine the dose that works best for you.

Some people also apply berberine directly to the skin to treat burns and to the eye to treat bacterial infections, like trachoma, that frequently causes blindness. It has been shown to be effective against a wide range of bacteria, protozoa and fungi that can affect the skin.

Risks, Side Effects and Interactions

What are side effects of berberine? If you have a medical condition or are on any medications, including antibiotics, then it is recommended that you speak to your doctor before taking it.

This is especially important if you currently take blood sugar-lowering medications.

Since it can lower blood sugar, diabetics who are controlling their blood sugar with insulin or other medications must use caution when using this supplement to avoid dangerously low blood sugar levels. People with low blood pressure should also be careful when using it since it can naturally lower blood pressure.

Pregnant and nursing women should not take berberine.

Is berberine safe to take long term? It’s best to speak with a doctor if you plan to supplement with it for more than 12 weeks.

Overall, this alkaloid has an outstanding safety profile. The main side effects are related to digestion and are minor, as there are some reports of cramping, diarrhea, flatulence, constipation and stomach pain.

Again, by sticking with recommended smaller dosages — spread out through your day and after meals — these possible minor negative berberine side effects can be avoided all together.

Final Thoughts

• Popular in traditional Chinese and Ayurvedic medicine treatments, berberine is a natural alkaloid found in a wide variety of herbs.
• It’s proven to possess antibacterial, antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering effects.
• Berberine benefits include potentially treating diabetes, lowering high cholesterol, combating obesity, protecting against neurological diseases, treating SIBO, supporting heart health and boosting lung health.
• It also shows potential for cancer inhibition, digestive issues, osteoporosis, burns, bacterial infections and even depression, though further research is needed.
• Berberine side effects are rare when moderate doses are taken, but it can lower blood sugar and blood pressure, so those who take medications must use caution when using this supplement.

The post Berberine Benefits for Diabetes & Digestive Problems appeared first on Dr. Axe.

If you’re someone who works out regularly, enjoys strength training or even competes athletically, then a supplement that decreases fatigue and speeds up exercise recovery probably sounds pretty appealing. One such supplement that is growing in popularity among s bodybuilders and athletes is turkesterone, a type of natural steroid compound that is linked improved strength, fat burning, muscle building and energy.

What Is Turkesterone?

What is turkesterone made from? Turkesterone is a concentrated type of ecdysteroid (also called a phytoecdysteroid), a compound that is naturally found in some insects and plants.

Ecdysteroids have anabolic and adaptogenic effects, so they’re isolated and used to make supplements that are taken for purposes such as to boost muscle growth and athletic performance.

What foods contain turkesterone? While some ecdysteroids are found in foods like spinach, quinoa and yams, turkesterone is not abundant in any common foods.

Instead, it naturally occurs in thistle-like plants, most of which grow in Central Asia, such as places like Siberia, Asia, Bulgaria and Kazakhstan. Plants that it’s commonly extracted from include those called leuzea or maral root and Ajuga turkestanica.

Compared to other types of ecdysteroid supplements, such as ecdysterone, studies suggest that turkesterone seems to be a bit more potent, especially in regard to its anabolic (muscle-building) effects. It’s also pricier than ecdysterone, which is why some people prefer to use ecdysterone in its place.

Is turkesterone a steroid? Ecdysteroids are naturally occurring steroids that have a similar chemical structure to androgens, including the “male reproductive hormone” testosterone (although women produce some testosterone too). This means they can have some of the same effects as testosterone when it comes to promoting muscle growth.

Some studies suggest that turkesterone supplementation may help with maintenance of healthy/normal testosterone levels. However, taking a turkesterone supplement is not the same thing as taking synthetic/anabolic steroids or testosterone, since it doesn’t bind to the same androgen receptors in the body.

Turkesterone is not considered to be an artificial hormone, and it’s not used for hormone replacement therapy like some other hormone medications are.

Benefits

When it comes to putting on lean muscle mass and building strength, how good is turkesterone? Here’s what research tells us about its potential benefits:

1. May Help You Put on Muscle Mass

There’s evidence that turkesterone can help increase muscle growth and one’s muscle-to-fat ratio, thereby improving body composition. It may also have some anti-obesity and metabolic-boosting effects, according to certain animal studies.

It seems to do this by lowering lipid absorption, possibly shifting glucose metabolism and fighting insulin resistance, and supporting muscle synthesis in several ways, such as by boosting uptake of the amino acid leucine in muscle cells.

2. May Enhance Exercise Performance

Ecdysteroids can increase ATP synthesis, which helps power muscles, improve endurance and prevent feelings of fatigue. This can translate to more intense workouts and help with building strength and stamina.

There’s lots of anecdotal evidence from users of edystreoids that they help improve one’s ability to lift more and recovery more easily after tough workouts.

3. Can Assist in Muscle/Exercise Recovery

Studies show that turkesterone can help repair muscle fibers that have been broken down after exercise and increase glycogen concentrations in muscles, which can help remove lactic acid and support workout recovery.

Additionally, it’s thought to help maintain a positive nitrogen balance, which facilitates muscle growth.

4. Has Adaptogenic (Stress-Fighting) Effects

Turkesterone is considered an adaptogen, much like ashwagandha or rhodiola. It supports mental health by helping the body cope with stress and fatigue.

Some find that it improves sleep and reduces anxiety, brain fog, feelings of “burnout” and low motivation, which can be a symptom of depression.

Mechanisms of action are thought to include its ability to support neurotransmitter production and assist in gut health, which helps promote a healthy “gut-brain connection.”

It may also help fight inflammation, boost antioxidant status, and improve digestion and immune function, as immunity is compromised when someone is under a lot of stressed and fatigued.

Risks and Side Effects

Turkesterone and other ecdysteroids are thought to be safer overall than anabolic steroids, mostly because they don’t bind to androgen receptors, which can cause side effects. This means they are unlikely to cause any serious steroidal side effects, such as changes in appetite, mood, libido, hair growth, skin health or sleep.

That said, there are potential turkesterone side effects to be aware of, which can include nausea, upset stomach, lightheadedness and other digestive issues. To avoid these side effects, don’t take it on an empty stomach, and always follow dosage recommendations.

Is it legal to use ecdysteroids such as turkesterone? Yes, you can purchase this product in stores and online, sometimes it listed as ajuga turkestanica extract. It won’t show up on a drug test and is legally used by some athletes and bodybuilders.

In the U.S., ecdysteroids are currently not banned or treated like anabolic/artificial steroids, however some are on the World Anti-Doping Agency (WADA) 2021 “Monitoring Program List.” This means WADA intends to gather more information about these substance to determine if they should be prohibited by competitive athletes or not in the future.

How to Use/Dosage

A general recommendation is to begin taking a turkesterone supplement in dosages of 500 milligrams per day, typically in two divided doses. This amount should be taken for eight to 12 weeks (about two to three months) initially, before taking a break.

Because it shouldn’t cause dependence, most people can usually take turkesterone on and off for long periods of time, unlike other steroid drugs. It has the advantage over anabolic steroids of not requiring post cycle therapy, which is used to help balance hormones.

When purchasing turkesterone supplements (or ajuga turkestanica extract), be sure to check the yield amount of the active ingredient. This ensures you’re taking a potent and pure product.

Look for capsules or extracts containing about 95% turkesterone. As of 2021, turkesterone is an expensive supplement to produce and purchase, but manufactures believe that in the coming years technological advances should allow for the price to come down.

Final Thoughts

• Turkesterone is a type of phytoecdysteroid that is derived from some thistle plants that are native to Central Asia.
• Some people add a turkesterone supplement to their workout routine for potential benefits including boosting muscle mass, strength, power and exercise recovery.
• It may also have mental-health-boosting effects, including for your mood, sleep and energy.
• Turkesterone side effects are rare and mild but can include nausea if you take it on an empty stomach. A standard dosage recommendation is 500 mg/day divided into two doses, taken with a meal.

The post What Is Turkesterone? Benefits of This Muscle-Building Supplement appeared first on Dr. Axe.

When it comes to improving memory and learning, recent research suggests that alpha GPC may be extremely beneficial. That’s because A-GPC works to deliver choline to the brain, stimulating an important neurotransmitter that promotes cognitive health.

Studies suggest that alpha GPC is one of the best nootropic brain supplements on the market. It’s a brain-boosting molecule that has proven to be safe and well tolerated by elderly patients who are looking to improve symptoms of dementia as well as young athletes who are hoping to boost their physical endurance and power.

Similar to the brain-boosting benefits of phosphatidylserine, a-GPC serves as a natural treatment for Alzheimer’s disease and can work to slow down age-related cognitive decline.

What Is Alpha GPC?

Alpha GPC, or alpha glycerylphosphoryl choline, is a molecule that serves as a source of choline. It’s a fatty acid found in soy lecithin and other plants, and it’s used to make supplements for cognitive health and improved muscle strength.

Alpha GPC, which is also referred to as choline alfoscerate, is valued for its ability to deliver choline to the brain and help the body to produce the neurotransmitter acetylcholine, which is responsible for many of choline’s health benefits. Acetylcholine is involved in learning and memory, plus it’s known to be one of the most important neurotransmitters for muscle contraction.

A-GPC is able to cross the blood-brain-barrier, unlike choline bitartrate, another popular choline supplement on the market. This is what enables its promising effects on the brain and why it’s used for the treatment of dementia disorders, including Alzheimer’s disease.

Benefits

1. Improves Memory Impairment

Alpha GPC is used to improve memory, learning and thinking skills. It does this by increasing acetylcholine in the brain, a chemical that plays an important role in memory and learning functions. Researchers indicate that alpha GPC shows promise in improving cognitive symptoms related to Alzheimer’s disease and dementia.

A 2003 double-blind randomized, placebo-controlled trial published in Clinical Therapeutics assessed the efficacy and tolerability of alpha GPC in the treatment of cognitive impairment due to mild-to-moderate Alzheimer’s. Patients were treated with 400-milligram capsules of a-GPC or placebo capsules three times daily for 180 days. All patients were assessed at the beginning of the trial, after 90 days of treatment and at the end of the trial after 180 days.

In the alpha GPC group, all assessed parameters, including the Alzheimer’s Disease Assessment Scale for cognition and behavior, and the Mini-Mental State Examination, consistently improved after 90 and 180 days of treatment, whereas in the placebo group they remained unchanged or worsened.

Researchers concluded that a-GPC is clinically useful and well-tolerated in the treatment of the cognitive symptoms of dementia disorders, and has potential as an Alzheimer’s natural treatment.

2. Boosts Learning and Focus

There’s plenty of research supporting alpha GPC’s benefits for people with cognitive impairments, but what about its efficacy in people who don’t suffer from dementia? Studies show that alpha GPC can boost focus, memory and learning in young, healthy adults, too.

The American Journal of Clinical Nutrition published a cohort study involving dementia-free participants found that higher choline intake was related to better cognitive performance. Areas of cognition that were assessed include verbal memory, visual memory, verbal learning and executive function.

And a study published in the Journal of the International Society of Sports Nutrition showed that alpha GPC supplementation was beneficial for certain physical and mental performance tasks when used by young adults. Serial Subtraction Test scores were 18 percent faster in those receiving 400 milligrams of a-GPC compared to those receiving 200 milligrams of caffeine. Plus, the group consuming caffeine had significantly higher scores for jitteriness compared to those in the alpha GPC group.

3. Improves Athletic Performance

Studies support the ergogenic properties of alpha GPC. For this reason, athletes are becoming more and more interested in a-GPC for its potential ability to improve stamina, power output and muscle strength. Supplementing with a-GPC is known to help improve physical strength, encourage the building of lean muscle mass and shorten recovery time after workouts.

Studies suggest that alpha GPC elevates human growth hormone, which plays a role in cell regeneration, growth and maintaining healthy human tissue. Growth hormone is known for its ability to improve physical capacity and exercise performance.

There have been a number of studies assessing the efficacy of alpha GPC on physical endurance and power. A 2008 randomized, placebo-controlled, crossover study involving seven men with resistance training experience indicates that a-GPC does indeed affect growth hormone levels. Participants in the experimental group with given 600 milligrams of alpha GPC 90 minutes prior to resistance exercise.

Researchers found that compared to baseline, peak growth hormone levels increased 44-fold after alpha GPC use, compared to 2.6-fold after using the placebo. A-GPC use also increased physical force, with peak bench press force being 14 percent greater compared to placebo.

Beyond increasing muscle strength and physical force, growth hormone is also known to enhance weight loss, strengthen bones, boost mood and improve sleep quality.

4. Improves Recovery from Stroke

Early research suggests that a-GPC may be beneficial for patients after they have suffered from a stroke or a transient ischemic attack (called a “mini stroke”). This is due to alpha GPC’s ability to work as a neuroprotective agent and support neuroplasticity through nerve growth factor receptors.

In a 1994 study, researchers in Italy found that alpha GPC improves the cognitive recovery of patients with acute stroke or mini-stroke. After suffering from a stroke, patients received an injection of 1,000 milligrams of alpha GPC for 28 days, and then 400 milligrams three times a day by mouth for the following 5 months.

Researchers reported that at the end of the trial, 71 percent of patients displayed no cognitive decline or forgetfulness. Also, patient scores for the Mini Mental State Test improved significantly. In addition to these findings, there was a low percentage of adverse events after using alpha GPC and researchers confirmed its excellent tolerability.

5. May Benefit Epilepsy Patients

A 2017 animal study published in Brain Research sought to evaluate the effect of alpha GPC treatment on cognitive impairment following an epileptic seizure. Researchers found that when rats were injected with a-GPC three weeks after induced seizures, the compound improved cognitive function and increased neurogenesis, which is the growth of nervous tissue.

This study suggests that alpha GPC may be useful for patients with epilepsy because of its neuroprotective effects, and it can potentially ameliorate seizure-induced cognitive impairment and neuronal injury.

Alpha GPC and Choline

Choline is an essential micronutrient that’s needed for many body processes, especially brain function. It’s needed for the proper functioning of the key neurotransmitter acetylcholine, which acts as an anti-aging neurotransmitter and helps our nerves to communicate.

Although the body makes a small amount of choline on its own, we must obtain the nutrient from food sources. Some foods high in choline include beef liver, salmon, chickpeas, eggs and chicken breast. However, some reports show that the choline found in food sources isn’t properly absorbed by the body, which is why some people suffer from a choline deficiency. This is because choline is processed partially in the liver and people with liver dysfunction won’t be able to absorb it.

That’s where alpha GPC supplements come into play. Some experts recommend using choline supplements like a-GPC to boost brain function and help retain memory. It’s believed that alpha GPC, and CDP choline, is the most beneficial for the body because they closely mimic the way that choline is found naturally in foods. Like choline that’s naturally absorbed by the foods we eat, alpha GPC is known for its ability to cross the blood-brain-barrier when it is ingested, helping the body to convert the choline into the very important neurotransmitter acetylcholine.

Alpha GPC is a potent type of choline. A 1,000-milligram dose of a-GPC is equivalent to about 400 milligrams of dietary choline. Or, in other words, alpha GPC is about 40 percent choline by weight.

A-GPC vs. CDP Choline

CDP choline, which is also known as cytidine diphosphocholine and citicoline, is a compound that’s made up of choline and cytidine. CDP choline is known for its ability to help transport dopamine in the brain. Like alpha GPC, citicoline is valued for its ability to cross the blood-brain-barrier when ingested, which accounts for its memory-boosting and cognitive-enhancing effects.

While alpha GPC contains about 40 percent choline by weight, CDP choline contains about 18 percent choline. But CDP choline also contains cytidine, which is a precursor to the nucleotide uridine. Uridine is known for its ability to increase the synthesis of cellular membranes, and it, too, has cognitive-enhancing properties.

Both a-GPC and CDP choline are known for their cognitive benefits, including their role in supporting memory, mental performance and focus.

How to Use

In the U.S., alpha GPC is available as a dietary supplement that’s taken by mouth. It’s easy to find alpha GPC supplements online or in vitamin stores. You’ll find it in capsule and powder forms. Many products containing a-GPC recommend taking the supplement with food for it to be most effective.

A-GPC supplements are most commonly used to improve memory and cognitive performance. It can also be used to boost physical endurance and performance.

Most alpha GPC supplements are derived from soy, so people with a soy allergy should not consume them without checking the label carefully.

A-GPC is known to be hygroscopic, which means that it pulls moisture in from the surrounding air. For this reason, supplements need to be stored in an air-tight container and shouldn’t be exposed to the air for a long period of time.

Dosage Recommendations

The standard dosage of a-GPC varies depending on the health benefits that you are looking to achieve. Alpha GPC products commonly recommend between 200 milligrams and 600 milligrams per day.

To improve physical endurance and power, the most common dosage used in studies involving healthy athletes was 600 milligrams taken 90 minutes prior to physical activity or training.

Studies measuring the benefits of alpha GPC for improving cognitive function suggest that higher doses of 1,200 milligrams per day, divided into three doses, may be effective for patients with mild to moderate Alzheimer’s disease.

It’s advised to start with the lowest possible effective dose of alpha GPC supplements and build gradually if needed.

Risks and Side Effects

Alpha GPC supplements are generally recognized as safe and well tolerated for healthy adults, but side effects may occur in some cases. Possible a-GPC side effects include fatigue, nausea, headaches, upset stomach, diarrhea, heartburn and nervousness. And some individuals experience low blood pressure and lightheadedness after ingesting alpha GPC.

It may be dangerous to take high doses of alpha GPC, so make sure to stick to the recommended dosage to avoid adverse side effects.

It’s important to note that many a-GPC supplements are derived from soy lecithin. Soy lecithin is a controversial substance that’s added to many processed and packed foods. Some people experience negative reactions to consuming soy products, like nausea, bloating, upset stomach and rashes on the skin. When choosing an alpha GPC supplement, opt for products that are made from organic fermented soy when possible.

There’s not enough research to support the safety of a-GPC supplements for women who are pregnant or nursing, so as of now it should be avoided in these cases.

Final Thoughts

• Alpha GPC is used to deliver choline to the brain across the blood-brain barrier. It serves as a precursor of acetylcholine, a neurotransmitter that promotes cognitive health.
• Alpha GPC supplements can be used to benefit your cognitive health by improving memory, learning and focus. Research also shows that a-GPC works to boost physical stamina and increase muscle strength.
• The standard recommended dosage for alpha GPC supplements is between 200 and 600 milligrams per day, although studies on Alzheimer’s show that doses as high as 1,200 milligrams per day can be effective and well-tolerated.

The post Alpha GPC Supplement: Can It Boost Memory & Learning? appeared first on Dr. Axe.

Because it may help turn off reactions of the immune system that drive up inflammation and swelling, boswellia is a potential natural treatment for cancer , capable of helping to fight pain in addition to inflammation. Boswellia serrata extract is so powerful that today it’s considered comparable to NSAID pain relievers (the leading type of chemical anti-inflammatory medications).

Boswellia extract has been used safely and without complications for thousands of years. The chemical structure of boswellic acids closely resemble those of steroids.

Sound too good to be true? Let’s take a look at how boswellia can help curb your pain, clear up respiratory or sinus infections fast, improve inflammatory bowel disease and even potentially protect you from cancer.

What Is Boswellia?

Frankincense oil is the common name for the resinous extracts derived from trees of the genus called Boswellia, part of the Burseraceae plant family. Boswellia serrata is a tree native to India that produces special compounds that have been found to have strong anti-inflammatory, and potentially anticancer, effects.

In fact, long before inflammation-lowering medications and supplements existed, extracts derived from different species of the boswellia tree were used to treat all sorts of inflammatory conditions, such as arthritis, inflammatory bowel disease and heart disease.

Other types of related boswellia trees, including boswellia sacra and boswellia carteri, grow in areas such as Oman in the Middle East and parts of Northern Africa. These species of boswellia have similar healing abilities to boswellia serrata, such as helping to fight arthritis or tumor growth. Over 20 different Boswellia species exist, most of which grow in the northeast African region where it’s estimated that about 75 percent of the species originated.

What makes these plant extracts so beneficial for preserving health and fighting disease? A lot of it has to do with how different chemical compounds regulate the immune system, specifically how some inhibit certain pro-inflammatory cytokines and mediators that can damage DNA, feed tumor growth and destroy healthy cells.

Over the past several decades, research has given us a better understanding of how boswellia and frankincense oils may benefit our health and boost the immune system. Boswellia extracts seem to lower inflammation and support immune function on multiple levels, including:

• interfering with cytokine production that raises inflammation (interferon gamma, interleukin-4 and tumor necrosis factor-alpha)
• delaying reactions to sensitivities
• helping regulate lymphocytes (white blood cells) and T-cells interactions
• regulating production of immunoglobulin G (IgG) antibodies, which protect the body from bacterial and viral infections
• regulating production of immunoglobulin M (igM) antibodies, which are found mainly in the blood and lymph fluid

Resins from different species of the boswellia tree contain about 5 percent to 10 percent pure essential oils, which possess numerous protective compounds, including:

• monoterpenes
• diterpenes
• triterpenes
• tetracyclic triterpenic acids
• four major pentacyclic and boswellic triterpenic acids, one of which is acetyl-11-keto-β-boswellic acid, considered the most potent inhibitor of 5-lipoxygenase, an enzyme responsible for inflammation (4)

What does all of this mean in simple terms? Boswellia helps lower inflammation and prevents autoimmune diseases. Inflammation is the response of bodily tissues to any form of irritation, injuries, infections or disorders of the immune system. Whenever you feel pain, redness, swelling and sometimes loss of function, this is inflammation attempting to heal you.

Leukotrienes are small chemicals that contribute to inflammation by promoting free radical damages, autoimmune responses, cell adhesion and migration of the cells to any injured areas.

Benefits

1. Lowers Inflammation

Among the valuable boswellia tree extracts that researchers have identified, several stand out as being most beneficial, including terpenes and boswellic acids, which are strongly anti-inflammatory and protective over healthy cells. Terpenes are strong-smelling chemicals found in certain plants, including some we associate with having antioxidant abilities, such as eucalyptus, basil, peppermint and citrus trees.

Terpenes play a vital role in protecting the plants that contain them, since their strong aroma can fight off insect predators, defend plants from environmental stresses and act as building blocks for important chemical processes. In the human body, terpenes can do the same thing, lowering free radical damage and prolonging health.

Other chemical compounds have been identified in boswellia that naturally reduce the inflammatory response by controlling T-lymphocytes, especially one called AKBA (3-O-acetyl-11-keto-beta-boswellic acid). Although it works similarly to NSAID pain relievers, AKBA’s exact mechanisms of action are very different because they target different inflammatory enzymes. Because they’re better able to preserve the integrity of the stomach and gut lining, boswellia extracts cause less side effects and pose less risk for toxicity compared to NSAIDs.

AKBA helps fight pain thanks in part to its ability to inhibit an enzyme called 5-LOX (5-lipoxygenase) and therefore shuts down mechanisms of leukotrienes, which are inflammatory mediators produced by the process of oxidation (specifically of arachidonic acid). AKBA has shown to be effective in helping to fight against a large number of inflammatory diseases, such as arthritis, bronchial asthma, chronic colitis, ulcerative colitis, Crohn’s disease and cancer.

Another active component of boswellia is called incensole acetate, which has similar powers over lowering inflammatory reactions, especially those that target the brain and speed up cognitive decline. Studies show that incensole acetate is protective over neurons, helps fight the formation of tumors and has mood-enhancing benefits, making it a potential natural antidepressant and anti-anxiety compound.

2. Reduces Joint and Arthritis Pain

Another study published in the Journal of Phytotherapy and Phytopharmacology found that boswellia serrata assisted in treating osteoarthritis symptoms such as knee pain, knee jerking and pain while walking significantly better than treatment with a placebo. Researchers concluded that the anti-inflammatory, anti-arthritic and analgesic activities of boswellia make it a promising treatment for decreasing knee pain, increasing knee flexion and increasing walking distances in those prone to frequent swelling in the knee joints.

In dietary supplement form, it’s often used in conjunction with other ingredients that support joint health and connective tissue healing — including dimethyl sulfide and sulfone DMSO, glucosamine, chondroitin, and MSM (methylsulfonylmethane).

3. May Help Fight Cancer

Research shows a link between AKBA and protection against brain, breast, colon, pancreatic, prostate and stomach cancers. The potential cancer-fighting properties of boswellia extracts and frankincense oil are in part due to how they influence our genes to promote healing, plus how they curb serious side effects of cancer treatments.

One of the most challenging and devastating things about battling cancer is suffering through the life-threatening and painful side effects that treatments like chemotherapy and radiation often cause. However, boswellia extracts, such as those derived from the species boswellia carteri, show promise for fighting these complications.

For example, frankincense and boswellia extracts have been shown to fight joint pain, swelling in the brain, digestive complications and migraine headaches without destroying healthy cells that leave people vulnerable to infections.

4. Speeds Up Healing From Infections

Boswellia is capable of lowering severity of infections of the respiratory or sinus tracts. Research shows boswellia also helps prevent allergies and asthma, eliminates phlegm in the lungs and acts as an anti-inflammatory in the nasal passages, which makes it easier to breath.

In Traditional Chinese Medicine, frankincense has been used as a natural remedy for improving blood circulation, speeding up healing time and in relieving pain from a variety of bacterial or viral infections, such as colds or the flu, leprosy or gonorrhea. Studies also show that boswellia carteri and boswellia serrata extracts serve as a natural antiviral and can help treat strong and serious viruses, such as the flu or those caused by insect bites.

5. May Help Prevent Autoimmune Disease

One of the oldest uses of frankincense oil and boswellia is treating a variety of autoimmune ailments, especially common inflammatory diseases including asthma, arthritis and chronic bowel diseases. Boswellia interferes with autoimmune disease development, since it seems to help control the production of immunoglobulins, or antibodies, which are made by the immune system to fight potential threats: bacteria, viruses, fungi and toxins.

The fact that boswellia serrata has inhibitory actions that decrease production of leukotrienes has received high attention by researchers who study chronic inflammatory diseases that are rooted in increased leukotriene activity. As one study published in the International Journal of Phytotherapy and Phytopharmacology states,

At the end of the cascade of events in the cellular immune system, as far as it directs to various tissues of the body — i.e. autoimmune diseases — formation of oxygen radicals and proteases play an important destructive role … it’s not surprising that positive effects of boswellia in some chronic inflammatory diseases including rheumatoid arthritis, bronchial asthma, osteoarthritis, ulcerative colitis and Crohn’s disease have been reported.

Your immune system constantly makes different types of antibodies to fight off various diseases (or “antigens”), but sometimes this process goes wrong and antibodies can actually be created that fight your very own bodily tissue, including healthy tissue that forms your organs. When this takes place, autoimmune disease occurs, which can affect nearly every system within the body.

Many studies have shown that boswellia extracts help treat inflammatory bowel diseases (IBD) including ulcerative colitis, Crohn’s disease and collagenous colitis. IBS is a term for a group of intestinal disorders that cause prolonged inflammation of the digestive tract, especially the bowel lining that’s important for normal nutrient absorption and waste elimination. IBS can also affect other parts of the digestive system, including the mouth, esophagus, stomach, and small and large intestines. Research shows that leukotrienes play a large role in igniting inflammation that disrupts normal bowel function.

Boswellia may help patients enter remission from IBS since it reduces inflammation/swelling associated with bowel diseases, restores normal bowel cell structures, improves stool properties significantly and helps heal openings in the bowel wall. One study published in the European Journal of Medical Research found that 350 milligrams of boswellia serrata extract given three times daily for six weeks resulted in patients experiencing improvements in all parameters tested. A whopping 82 percent of IBD patients went into remission, which was even more than the percentage of patients who were using the standard prescription for IBD called sulfasalazine.

Similarly, supplementation with boswellia has been shown to be effective for facilitating remission in patients with collagenous colitis, another type of IBD that causes abdominal pain, rectal bleeding, diarrhea and lots of discomfort. In a study done by the Department of Medicine at Medical College Jammu in India, boswellic acids were found to inhibit the enzyme 5-lipoxygenase, which is a major contributor to the disease. Twenty patients were given boswellia serrata (900 milligrams daily divided in three doses for six weeks), and at the end of the trial, 18 out of 20 patients showed an improvement in one or more of the parameters tested while 14 out of 20 went into remission.

Types

While Boswellia serrata is likely the most popular type of boswellia used to treat various disorders and symptoms, it’s not the only type. There are at least three other popular forms of boswellia: boswellia carteri, boswellia frereana and boswellia sacra. Other species also exist, although they are used less frequently in oils and supplements.

Each type comes from a different boswellia plant species, although all are closely related so they tend to be used medically in similar ways. While boswellia serrata grows in India, boswellia sacra grows in Oman (a country located near Saudi Arabia, Yemen, United Arab Emirates) along with parts of Northern Africa, such as Somalia. Boswellia carteri also grows in parts of East Africa and in China.

Boswellia carteri contains high levels of incensole acetate and triterpene acids, two chemicals tied to tumor prevention and strong anticancer effects. Boswellia carteri has been the subject of many studies investigating tumor cells and shows positive effects on stimulating the immune system and treating various forms of cancer, including bladder cancer.

The species of boswellia that produce frankincense resin (or extract) are made into oils that come in varying concentrations or “grades”. An oil’s grade/concentration depends on a few factors, including variables such as:

• the time of year that extracts were harvested
• how extraction and processing were performed
• and how pure the finished product is.

The soil and climatic conditions used to grow boswellia trees are partly responsible for the different types of frankincense resins available on the market today. However, not all frankincense essential oils will contain Boswellic acids (BAs), even if they are of high quality. Research shows that boswellia carteri and serrata extracts usually contain around seven types of Boswellia acids.

But some oils labeled as frankincense, such as those made from boswellia frereana, are not likely to contain much (or any) Boswellic acids because they aren’t naturally prolific in the plant’s resin. This doesn’t mean that other species of Boswellia are not beneficial however; boswellia frereana extract has still been shown to contain powerful compounds that help prevent collagen degradation and inhibit production of pro-inflammatory mediators.

It’s believed that boswellia sacra trees are capable of growing in tough climates and in soil that is very rocky, which allows them to survive and live longer. Boswellia sacra trees begin to yield frankincense resin after they’re about 8–10 years old, at which point they give off the precious sap several times per year. The last tap of the year is said to be the best, producing the highest-quality oil, which is mostly concentrated with bioavailable terpenes, diterpenes and sesquiterpense.

Experts say that the color of frankincense resin is directly related to its quality. When resin is clearer, it’s considered higher quality. Frankincense CO2 is said to be an exceptional grade, which is usually grown in the wild in parts of Somalia. The CO2 process helps to capture a broader spectrum of the beneficial volatile oils and produces a “clear, rich, smooth, and outstanding aroma.”

How to Use

You can take boswellia as a supplement or use frankincense essential oil. Frankincense oil has many uses ranging from healing your skin to speeding up recovery when you’re sick, making it one of the most popular essential oils used worldwide.

Use a few drops of pure frankincense essential oil placed under your tongue, on the roof of your mouth or mixed into tea to safely take it internally. You can also use frankincense essential oil by adding it to an oil burner or diffuser, which helps break up mucus, cleanse the nasal passages, and ease pain from respiratory or sinus conditions.

To use frankincense on your skin, mix it with a carrier oil like coconut oil or jojoba oil and do a patch test first to make sure you don’t react negatively before using it on larger areas of your skin. If you’re prone to sinus infections, allergies or asthma, then add a few drops to a cloth and inhale deeply several times per day.

If you rather take boswellia in supplement form, look for a high-quality powdered capsule that’s convenient and just as effective. Check for the species name — whether Boswellia Serrata, Boswellia Sacra or Boswellia Carteri — and avoid brands that use artificial fillers and additives.

Look for standardized extracts that contain at least 37 percent boswellic acids, which might be labeled as boswellin. Higher percentages around 65 percent or more are even more pure and effective. When it comes to proper dosages, it depends on how concentrated the extract is and the level of boswellic acids present, so always start slowly and carefully follow the directions on the package.

The following dosages of boswellia are often recommended, although it depends on your specific goals and current health condition:

• For lowering inflammation, take 600 to 900 milligrams of boswellia standardized (60 percent to 65 percent boswellic acid). This dosage might require taking several capsules daily.
• For treating inflammatory conditions like arthritis, osteroarthritis, asthma, chronic pain, inflammatory bowel disease or injuries, try a higher dose between 900–1,200 milligrams per day.

Regardless, please consult your health care professional about any potential boswellia supplementation.

Boswellia vs. Turmeric

Both boswellia and turmeric (which contains the active ingredient curcumin) are botanicals that have been trusted by holistic practitioners for many, many years. They’re similar in many ways since both help treat various inflammatory conditions and have similar mechanisms of action, including modulation of cytokines, downregulation of NF-kB (a pro-inflammatory pathway) and the inhibition of cyclooxygenase enzymes.

Turmeric has constituents that have been found to exert antioxidant, anti-inflammatory and anti-mutagenic activity, which means it helps combat many of the same illnesses that boswellia does.

Researchers indicate that anti-inflammatory herbal agents might be even more protective when they’re used together, which makes curcumin and boswellia a great team. The strong synergy of multiple constituents seems to be more effective than using single purified compounds alone.

Another benefit of turmeric and boswellia used together is that interactions of their co-occurring phytochemicals might help prevent toxicity that can occur when using only one of these herbs. It doesn’t seem dangerous to use both together, and you might see improvements in symptoms faster if you do — but remember that it’s still important to read directions and follow dosage instructions carefully even when using natural herbal products.

Side Effects

Boswellia and frankincense seem to be well-tolerated by children, but if you’re pregnant, don’t plan on taking boswellia without speaking with a qualified health care practitioner first. If you’re currently taking NSAID medications, don’t take boswellia extract without guidance from your doctor.

Keep in mind that it might take several months for boswellia to have the most effects, so give it time to work best and reduce pain or swelling before stopping.

Final Thoughts

• Boswellia serrata extract is so powerful that today it’s considered comparable to NSAID pain relievers.
• The five biggest benefits of boswellia include lowering inflammation, reducing joint and arthritis pain, helping fight cancer, speeding up healing from infections and potentially preventing autoimmune diseases.
• Boswellia and turmeric are very similar in their benefits, and researchers believe that anti-inflammatory herbal agents might be even more protective when they’re used together.

The post Boswellia Benefits for Inflammation, Joints, Cancer & Autoimmune appeared first on Dr. Axe.

While you may not be familiar with the term specifically, you probably already rely on glycine every day to strengthen your body and, frankly, allow it to work properly.

What is glycine used for? This amino acid is essential for many different muscle, cognitive and metabolic functions. It helps break down and transport nutrients like glycogen and fat to be used by cells for energy. In the process, it supports your muscular, immune, digestive and nervous systems.

In the human body, glycine is found in high concentrations in the skin, connective tissues of the joints, and muscle tissue. As one of the key amino acids used to form collagen and gelatin, glycine can be found in bone broth, some types of meat, and other protein sources. In fact, glycine (along with many other nutrients like proline and arginine) is part of what gives “superfood” bone broth its amazing healing abilities.

Amino acids such as glycine can be found in supplement form, too but it’s easy — and probably even more beneficial — to acquire them from natural food sources.

What Is Glycine?

Classified as a “non-essential” (also called conditional) amino acid, glycine can be made in small amounts by the human body itself, but many people can benefit from consuming a lot more from their diets thanks to its numerous beneficial roles.

Glycine is the second most widespread amino acid found in human enzymes and proteins, which is why it has roles in nearly every part of the body.

It’s one of 20 amino acids used to make protein in the body, which builds the tissue that forms organs, joints and muscles. Of the proteins in the body, it’s concentrated in collagen (the most abundant protein in humans and many mammals) and also gelatin (a substance made from collagen).

Some of the most attractive attributes include promoting better muscle growth, healing the lining of the GI tract, and slowing down the loss of cartilage in joints and skin.

While high-protein foods (like meat and dairy products) do contain some glycine, the best sources — collagen and gelatin — can be hard to get. These proteins are not found in most cuts of meat and instead are obtained from consuming parts of animals that today most people throw away: skin, bones, connective tissue, tendons and ligaments.

People who are ill, recovering from surgery, taking medications that hinder certain metabolic processes or who are under a lot of stress can all use extra glycine for recovery.

According to some research, glycine can be used to help lower symptoms in people suffering from conditions like ulcers, arthritis, leaky gut syndrome, diabetes, kidney and heart failure, neurobehavioral disorders, chronic fatigue, sleep disorders, and even certain cancers.

Some of the many health benefits of glycine include:

• helping build lean muscle mass
• preventing sarcopenia (muscle loss, muscle wasting or deterioration)
• playing a role in the production of human growth hormone
• boosting mental performance and memory
• helping prevent ischemic strokes and seizures
• protecting skin from signs of aging or cellular mutations
• protecting collagen in joints and reducing joint pain
• improving flexibility and range of motion
• stabilizing blood sugar and lowering risk for type 2 diabetes
• improving sleep quality
• lowering inflammation and free radical damage by increasing glutathione production
• reducing risk for certain types of cancer
• building the lining of the gastrointestinal tract
• producing bile salts and digestive enzymes
• helping reduce allergic and autoimmune reactions
• boosting energy levels and fighting fatigue, stress and anxiety
• helping produce red blood cells
• helping control symptoms of seizures, schizophrenia and mental disorders

Benefits

Among all of these benefits, here are several key ways glycine is used in the body:

1. Promotes Muscle Growth

Glycine has been found to help inhibit the deterioration of valuable protein tissue that forms muscle and boosts muscle recovery.

In fact, it’s considered as an “anti-aging amino acid” because of how it helps maintain lean muscle mass into old age, stimulates the secretion of human growth hormone, prevents loss of cartilage in joints, and even improves daytime energy, physical performance and mental capabilities (all important for athletes).

Glycine is used during the biosynthesis of creatine, which provides muscles with a direct source of fuel to repair damage and grow back stronger. It also helps provide cells with energy thanks to its role in the conversion of nutrients from your diet, helping feed hungry muscle tissues and boosting endurance, strength and performance.

Additionally, studies suggest it seems to benefit hormone production and regulation, helping the body naturally synthesize steroid hormones that regulate the ratio of fat to muscle mass and control energy expenditure.

2. Repairs and Protects Joints and Cartilage

Together with other amino acids found in bone broth (especially proline), glycine plays a part in the formation of collagen, promoting the growth and function of joints, tendons and ligaments.

Approximately one-third of collagen is composed of glycine, and collagen is crucial for forming connective tissue that keeps joints flexible and able to withstand shock. This is why collagen hydrolysate is often used for the treatment of degenerative joint diseases like osteoarthritis.

As people get older, it’s especially important to consume enough protein (amino acids) in order to repair damaged tissues within joints that suffer due to ongoing free radical damage.

Glycine has been shown to be essential for the formation of stretchy, flexible cartilage, helps heal damaged joints, and can prevent loss of mobility and functionality in older adults.

3. Improves Digestion

Amino acids, including glycine and proline, help rebuild tissue that lines the digestive tract, keeping food particles and bacteria inside the gut where they belong, rather than allowing tiny openings to form that pass particles to the bloodstream where they trigger inflammation.

Glycine helps form two of the most important substances that make up the gut lining: collagen and gelatin.

Collagen and gelatin help people with food allergies and sensitivities tolerate foods more easily, can soothe the lining of the GI tract in people with inflammatory bowel diseases or indigestion (including leaky gut syndrome, IBS, Crohn’s, ulcerative colitis and acid reflux), and even promote probiotic balance and growth.

Within the GI tract, glycine also acts like a metabolic fuel. It’s needed to manufacture bile, nucleic acids, creatine phosphate and porphyrins to be used to break down nutrients from your diet.

For example, it helps break down fats by aiding with the production of bile acids and helps transport glycogen to cells to be used for energy in the form of ATP. Evidence also shows that glycine can help stabilize blood sugar levels, leading to more lasting energy and preventing sugar cravings and fatigue.

There is also evidence from research conducted on rats that “L-glutamine and/or glycine supplementation is beneficial for the repair of the colonic wall of rats.”

4. Slows the Effects of Aging and Builds the Immune System

Glycine helps form glutathione, a valuable antioxidant that’s used to prevent cellular damage and various signs of aging.

A 2011 study published in the American Journal of Clinical Nutrition found that although glutathione deficiency in elderly people occurs because of a marked reduction in synthesis, supplementation with the glutathione precursors cysteine and glycine fully restores glutathione synthesis. This helps increase concentrations and lowers levels of oxidative stress and oxidant damages that lead to aging.

In certain studies, glycine has even been found to help prevent cellular mutations that lead to cancer. There’s some evidence that using targeted amino acid therapy can prevent the growth of cancerous cells by cutting off their energy supply and help turn down inflammation, which is linked to numerous other chronic conditions besides cancer.

This amino acid may also support cardiovascular and metabolic health too. Does glycine raise blood pressure? Most experts believe it doesn’t;  in fact there’s some evidence that glycine supplementation may help lower high blood pressure in patients with the metabolic syndrome or those at risk for heart disease. This is attributed to its ability to reduce free radicals and to increase the availability of nitric oxide.

One study found that higher intake of glycine (in terms of percentage of total protein) was significantly associated with a decreased risk of mortality from ischemic strokes in women. Supplementing with this amino acid following a stroke also seems to help with recovery.

It can also offer protection against type 2 diabetes by increasing insulin sensitivity/protecting against insulin resistance, according to recent studies. In fact it’s been found that glycine levels are lower in patients with obesity, heart disease and/or type 2 diabetes, but that insulin response improves as levels increase.

5. Calms the Nerves and Feeds the Brain

Studies show glycine benefits cognitive performance and the central nervous system because of how it plays a role in the metabolic synthesis of certain nutrients that the brain and nerves use for energy. One example is how it helps regulate nerve impulses throughout the body by balancing electrolyte levels, such as calcium, chloride and potassium.

Is glycine good for anxiety? Yes; due to its role in both nerve and neurotransmitter functions, glycine can improve sleep, mental performance, bodily sensations, moods, memory and behaviors. For example, glycine works with other amino acids, including taurine and gamma-amino butyric acid (GABA), as an inhibitory neurotransmitter.

It may reduce hyperactivity in the brain and even play a role in the treatment or prevention of mental disorders, including learning disabilities, schizophrenia, bipolar disorder/manic depression and epilepsy. It’s also been demonstrated to decrease psychotic symptoms, strokes and seizures when used with other supplements as part of a holistic treatment plan for mental/cognitive illness.

6. Fights Fatigue and Promotes Restful Sleep

Due to its roles in the central nervous system and the digestive system, glycine effects can include helping to boost energy levels, balance blood sugar and prevent fatigue.

Some evidence shows that glycine benefits sleep by boosting serotonin production which decreases anxiety and insomnia.

It can be used to calm anxiety or nervousness that keeps you up at night and gets in the way of getting good sleep — plus it helps directly bring nutrients to cells and tissue for energy at all times of the day.

According to research done by the Japanese Society of Sleep Research, glycine supplements improve sleep quality, lessen daytime sleepiness, and improve performance of memory recognition tasks.

One of its most important effects of glycine is helping carry out the biosynthesis of heme, a component of haemoglobin that helps produce and maintain red blood cells.

Red blood cells help carry oxygen around the body, support cellular functions, and provide the tissue, heart and brain with energy. In fact, glycine is often used in supplements meant to improve energy in athletes, fight fatigue caused by anemia, and help regulate blood sugar levels.

Top Foods

Getting more glycine into your diet is probably even easier than you think. What foods are high in glycine? Bone broth is one of the greatest source of naturally occurring glycine and other amino acids, is inexpensive, simple to make at home, and has far-reaching health benefits.

Bone broth — which is made from slowly simmering animal parts, including bones, skin and tendons, in stock — contains natural collagen, which releases important amino acids and other substances that are often missing from the typical Western diet.

However, if you’re not willing to consume bone broth — for example, you’re a vegetarian or vegan — this amino acid can be obtained from plant foods, too.

Plant-based sources include beans; vegetables like spinach, kale, cauliflower, cabbage and pumpkin; plus fruits like banana and kiwi. Other than bone broth, glycine can also be found in “complete sources of proteins” (animal proteins), including meat, dairy products, poultry, eggs and fish.

Don’t forget that it’s also found in high amounts in gelatin, a substance made from collagen that’s used in certain food products and sometimes for cooking or food prep. Gelatin isn’t commonly eaten in large amounts but can be added to recipes when making some gelatin desserts, yogurts, raw cheeses or even ice cream.

Supplements

When it comes to glycine supplements and dosage recommendations, here’s what you need to know:

• While some foods (especially animal proteins and bone broth) do provide some glycine, amounts tend to be small overall. This is why many can benefit from taking glycine supplements in order to prevent glycine deficiency.
• There is no established daily requirement or upper limit of glycine at this time. It’s believed that most people already get around two grams of glycine daily from their diets, but needs differ a lot depending on someone’s level of activity and state of health.
• Depending on the symptoms you’re looking to resolve, you might benefit from consuming 10 times the average amount or even more.
• Not all protein/amino acid supplements are created equal. The best glycine supplements are those made by reputable companies that use food-based ingredients and no close to no fillers.

Risks and Side Effects

Because glycine is a natural amino acid, there’s not much risk for consuming too much from your diet. In supplement form, higher doses of glycine (between 15–60 grams) have been used safely to help resolve chronic conditions like mental disorders without causing side effects. However this amount should be taken with supervision from a doctor.

It’s not known if giving glycine supplements to children, pregnant or breastfeeding women — or people with kidney or liver disease — is safe or likely to cause side effects. This means it’s best to avoid using glycine supplements in these cases for now.

Glycine supplements can also interact with certain medications when taken in high doses (such as those used by people with mental disorders, including clozapine).

Although for most people glycine is very safe (especially in food form), if you take medications it’s always a good idea to get your doctor’s opinion when you begin to use any supplements. Stop using amino acid supplements if you experience side effects like indigestion, restlessness, and so on.

Final Thoughts

• Glycine is a conditional/non-essential amino acid found in foods including bone broth, meat, poultry, eggs, dairy products and certain beans and veggies.
• Positive effects of glycine include helping to form collagen and gelatin, substances that are important for building connective tissue throughout the body.
• This amino acid is beneficial in both food and supplement form for people with joint pain, digestive disorders (like IBS, IBD or food sensitivities), fatigue, trouble getting enough sleep, anxiety, type 2 diabetes, and low immunity.
• There is no recommended daily amount of glycine or upper limit, but studies have found that it can be used safely in high doses up to 15–60 grams daily when necessary.
• Estimates show that most people eating a standard Western diet may be experiencing glycine deficiency, as most consume only about two grams from foods daily. This is likely because concentrated sources like animal tendons, skins and bones are often thrown out.

The post Glycine: The Muscle-Building, Brain-Boosting Amino Acid appeared first on Dr. Axe.

You know all about protein foods, but did you know there’s something in most of them that can fight disease, build bones and support the liver? It’s called l-methionine, or just methionine.

Methionine provides an important role relating to the growth of new blood vessels. While the body produces it on its own, supplementing with L methionine has been shown to help heal wounds and those experiencing Parkinson’s, drug withdrawal, schizophrenia, radiation, copper poisoning, asthma, allergies, alcoholism, liver damage and depression.

So what does all this mean? It means that methionine benefits the body in many ways, but it’s also important to not overdo it since the body produces it on its own as well as obtain it from the proper sources. So let’s examine the benefits of methionine along with the best methionine foods.

What Is Methionine?

First discovered by American bacteriologist John Howard Mueller in 1921, methionine, is an essential amino acid found in the body used to make proteins and peptides. It’s found in meat, fish and dairy products, as well as nuts and grains. Think protein foods, and you will likely find methionine.

How does it work in the body? The human body uses methionine to make creatine, another type of amino acid. Additionally, L methionine contains sulfur, which is used by the body for healthy growth and metabolism, and it’s responsible for a compound known as s-adenosylmethionine or “SAM-e,” which supports the the proper function of the immune system; neurotransmitters like dopamine, serotonin and melatonin; and cell membranes.

MSM supplements supply the body with extra sulfur for creating methionine, which helps in important bodily processes like making other chemicals, forming connective tissue, synthesizing/metabolizing foods and absorbing nutrients to be used for energy.

Benefits

1. May Help Reduce Risk of Colorectal Cancer

According to the Melbourne Colorectal Cancer Study, conducted in Melbourne, Australia, methionine, along with B vitamins and other minerals, may help reduce the risk of colorectal cancer. The study observed foods that were eaten as well as micronutrients, such as folate, methionine, and vitamins B6 and B12, and those with antioxidant properties like selenium, vitamins E and C, and lycopene.

Though the tests studied many of these vitamins, minerals and amino acids individually, overall, the data supports the conclusion that a diet containing all of these micronutrients, including methionine, may help lower colorectal cancer risks.

2. Can Lower Tremors in Parkinson’s Patients

A study was conducted on 11 patients who had untreated Parkinson’s disease. Participants were treated with methionine for periods from two weeks to six months and showed improvement in akinesia and rigidity, resulting in fewer tremors than usual. This shows methionine may be beneficial in treating Parkinson’s symptoms.

Additionally, the Michael J. Fox Foundation for Parkinson’s Research indicates that further studies are being conducted regarding the evidence that a part of the antioxidant enzyme system, specifically methionine, may play a critical role in prevention of aging related to oxidative damage and loss of dopamine, ultimately providing a potential treatment for Parkinson’s disease.

3. Builds Bone Strength

Methionine may help athletic performance (and even weight loss) due to its effects on bones. To better understand how methionine and endurance exercise affects the body, researchers at the Institute of Physical Education, Health and Leisure Studies at National Cheng Kung University in Taiwan gave rats different diets, some with l-methionine foods and others without.

After an eight-week period, exercise-trained subjects had a 9.2 percent lower body weight, which is no surprise given exercise can help anyone lose weight. However, part of what became evident was that there is an effect on bone volume, bone mineralization and bone mineral content compared to those subjects who were fed the diets without methionine supplementation.

Results indicate that the methionine combined with endurance exercise caused lower whole bone mass, size and/or strength, but it enhanced natural bone strength overall. This may be why there are claims that it can help athletic performance.

4. Aids Weight Loss

Creatine is a substance that comes from methionine, and creatine can not only help improve athletic performance, but also the body’s ratio of muscle to fat.

More research is needed in this area, but one study of 14 high-performance male adult judo athletes evaluated the contribution of their energy systems using oxygen uptake and blood lactate measurements. The results showed an increase in performance, which is thought to be due to the creatine effects during intervals and could be because of the loss in weight resulting in a better muscle to fat ratio.

5. Could Help Those Dealing with Drug Withdrawal

The Journal of Neuroscience conducted a study on rats who were induced with cocaine and how methionine can make a difference in the addictive qualities of the drug. When subjects were given methionine, it blocked the effects of the cocaine, making it less addictive than without the methionine.

While more research is needed, this may indicate L methionine can help those dealing with withdrawal by slowly lowering the effects and helping people kick the addiction — or even help prevent addiction in the first place.

6. May Support the Liver

The American Society of Nutrition reports that evidence indicates methionine metabolism may affect alcoholic liver disease. Liver disease is more prominent in areas of the world where there’s a problem with malnutrition, but it’s also a problem everywhere when it comes to alcohol abuse.

Research points to the ability for methionine, specifically SAMe, combined with folate and vitamins B6 and B12, to possibly help treat the effects of liver disease.

Top Foods

While you can purchase supplements, it’s likely that you’re getting all the methionine you need through your food — which is always the best way to obtain nutrition when possible. There’s a long list of foods that have methionine, with the highest levels coming from meat and fish sources, but here are a few to give you a sense of the variety of foods that contain it, based on levels of 200-calorie serving):

• Egg whites
• Free-range elk
• Free-range chicken
• Wild-caught fish, such as halibut, orange roughy, tuna, ling, pike, cod, cusk, sunfish, dolphinfish, haddock and white fish,
• Turkey

What About the Vegans?

According to the World Health organization, adults need about 13 milligrams per kilogram of body weight per day of methionine, and it’s best to make sure you don’t overdo it since it could cause health problems if too much is consumed on a regular basis.

Here are a few foods that can help vegans obtain healthy levels of methionine:

• Seaweed and spirulina
• Sesame seeds
• Brazil nuts
• Oats
• Sunflower butter

How to Use

This topic is still being investigated, but an interesting study was reported in Science News evaluating the effects on methionine as it relates to calorie restriction. Some researchers believe that it’s possible to have a longer life by cutting calories while enhancing nutrient density to include the consumption of methionine. Others think too much methionine can cause health problems.

So the question is: How much methionine do we need? It depends on a lot of other things, such as how much other amino acids you may be getting. Here are some average daily needs:

• Preschool children ages 2–5 need 27 mg/kg/day
• School children ages 10–12 need 22 mg/kg/day
• Adults 18+ need 13 mg/kg/day

Risks and Side Effects

As stated previously, we are able to obtain methionine from our food, and that is always recommended as a first option. Too much may cause health problems, so unless you’re deficient in methionine, there’s no reason to take supplements. However, if you choose methionine, creatine or SAMe supplements for any health purpose, it’s best to speak to your health care professional first.

Final Thoughts

• First discovered by American bacteriologist John Howard Mueller in 1921, L methionine, or methionine, is an essential amino acid found in the body used to make proteins and peptides.
• The body uses methionine to make creatine, contains sulfur and is responsible for SAMe, playing an important role in the proper function of the immune system, neurotransmitters and cell membranes.
• Methionine benefits include potentially helping reduce the risk of colorectal cancer, lower tremors in those with Parkinson’s, build bone strength, aid weight loss, treat drug withdrawal and support the liver.
• There’s a long list of foods that have methionine, with the highest levels coming from meat and fish sources. Vegan-approved sources include seaweed, spirulina, sesame seeds, Brazil nuts, oats and sunflower butter.

The post What Is Methionine? Benefits and Top Food Sources appeared first on Dr. Axe.

In recent years, there has been a growing interest in natural and healthy alternatives to artificial food colorings and additives. Among the remarkable discoveries in this realm is blue spirulina, an extract derived from a species of blue-green algae.

Beyond its striking hue, blue spirulina offers a range of potential benefits, making it an intriguing ingredient in the culinary and health industries.

Known for the presence of phycocyanin, a powerful antioxidant, blue spirulina owes its vibrant blue color to this pigment that sets it apart from other varieties of spirulina. Blue spirulina is reported to contain a significant amount of phycocyanin, contributing to its various health benefits, including reducing inflammation, supporting immune function and potentially even protecting against certain chronic diseases.

From vibrant smoothie bowls and baked goods to refreshing beverages, blue spirulina opens up a world of creativity for culinary enthusiasts while also contributing to your overall well-being.

What Is Blue Spirulina?

Blue spirulina is a natural extract derived from certain species of blue-green algae, particularly Arthrospira platensis. It’s renowned for its vibrant blue color, making it a popular ingredient in the food and beverage industry, as well as in health and wellness products.

Blue spirulina contains a powerful antioxidant pigment called phycocyanin, which is responsible for its distinct blue hue. It offers numerous potential health benefits, such as anti-inflammatory properties, antioxidant support and immune system enhancement.

Often used as a natural food coloring agent in smoothies, desserts, beverages and various culinary creations, blue spirulina adds an attractive blue or turquoise color to dishes, while also boosting health. It’s a nutrient-dense substance, containing essential vitamins, such as vitamin B12; minerals, including iron, calcium and magnesium; protein; and other beneficial compounds that contribute to overall nutritional support.

While blue spirulina and green spirulina are often confused, they are derived from different species of algae and possess distinct characteristics.

Here are the key differences between the two:

• Source: Blue spirulina is derived from specific species of blue-green algae, particularly Arthrospira platensis. Green spirulina, on the other hand, typically refers to the regular spirulina powder obtained from the species Arthrospira platensis or Arthrospira maxima, which has a greenish color.
• Pigment and Color: The primary difference between blue spirulina and green spirulina is their pigment composition. Blue spirulina derives its intense blue color from the phycocyanin pigment, which is a blue pigment with antioxidant properties. Green spirulina gets its green color from a combination of chlorophyll (green pigment) and other pigments.
• Nutrient Content: Both blue spirulina and green spirulina are nutrient-dense and offer various vitamins, minerals and protein. Their nutrient content, such as the protein and vitamin B12 content, can be similar as they come from similar algae species, but the exact nutrient composition varies depending on the growing conditions, processing methods and brands.
• Usage and Applications: Blue spirulina is primarily used as a natural food coloring agent to add a vibrant blue or turquoise hue to foods and beverages. Green spirulina, on the other hand, is commonly used as a dietary supplement due to its rich nutrient profile. It’s often available in the form of powder or capsules and typically consumed for its potential health benefits.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Spirulina
• Bladderwreck

Benefits

While green spirulina gets more credit for its health benefits, blue spirulina offers several, too. Here’s a breakdown of its potential perks:

1. Antioxidant and Anti-inflammatory Properties

Phycocyanin, the active component of blue spirulina, possesses powerful antioxidant properties that help protect cells against oxidative stress and damage caused by free radicals.

Studies show that phycocyanin also exhibits anti-inflammatory effects, potentially aiding in reducing inflammation in the body.

2. Immune System Support

The micronutrients in blue spirulina have been found to enhance immune system function. Vitamins C, E and B6 stimulate the production of white blood cells and support the activity of natural killer cells, which play a vital role in combating infections and diseases.

3. Detoxification and Liver Support

Phycocyanin has shown potential as a natural detoxifier, aiding in the removal of toxins from the body. It may also offer liver-protective benefits by promoting the production of essential liver enzymes that support detoxification processes.

4. Exercise Recovery and Muscle Support

Some studies suggest that because blue spirulina is rich in antioxidants, it may help reduce exercise-induced oxidative stress and muscle damage, potentially aiding in post-workout recovery and enhancing exercise performance.

5. Potential Anti-Cancer Properties

While more research is needed, early studies have indicated that phycocyanin antioxidants in blue spirulina may possess anti-cancer properties. It has shown promise in inhibiting the growth of certain cancer cells and promoting apoptosis (cell death) in tumor cells.

How to Use/Dosage

Blue spirulina has a relatively mild taste, which has been described as slightly earthy or grassy, with subtle hints of seaweed. Compared to green spirulina, the taste is much more subdued but can vary depending on the concentration and the other ingredients it’s mixed with.

Blue spirulina can be used in various ways to add a vibrant blue or turquoise color to food and beverages. Here are some common methods of using blue spirulina:

1. Smoothies and beverages: Add a small amount of blue spirulina powder to your smoothies, shakes or juices to give them a vibrant blue color. Start with a small quantity, and adjust according to your desired shade of blue.
2. Desserts and baked goods: Incorporate blue spirulina powder into desserts like puddings, ice creams, yogurt bowls or chia seed puddings to add a visually appealing blue tone, while boosting the nutrient content. It can also be used in cakes, muffins or cookies for a unique color twist.
3. Sauces and dressings: Mix blue spirulina powder into creamy sauces, salad dressings or dips to create eye-catching blue variations. Be mindful of the flavor compatibility, and adjust the quantity to avoid overpowering the taste.
4. Smoothie bowls: Blue spirulina can be used to create visually appealing smoothie bowls. Blend it with frozen fruits and a liquid base of your choice, and then top with your favorite toppings like granola, fresh fruits, coconut flakes or nuts.
5. Other creative uses: Blue spirulina is a natural food coloring that can be used in various creative culinary applications, such as making blue-hued pancakes, waffles or pasta. Use your imagination, and experiment with different recipes.

When using blue spirulina powder, it’s important to start with a small quantity and gradually increase to achieve the desired color. The intensity of the blue shade may vary depending on the amount used and the ingredients it is mixed with.

Additionally, be aware that using too much blue spirulina may result in a bitter taste, so it’s best to use it in moderation.

There is no universally established standard dosage for the colorant, so start with a small pinch or about 1/4 to 1/2 teaspoon of blue spirulina powder, and adjust as needed.

In the case of blue spirulina supplements or capsules, follow the recommended dosage instructions provided by the manufacturer. If you’re considering using blue spirulina as a dietary supplement for its potential health benefits, it’s important to consult with a health care professional to determine the appropriate dosage for your specific needs.

Risks and Side Effects

Blue spirulina is generally considered safe for consumption when used in appropriate amounts. However, as with any food or dietary supplement, there are a few potential risks and side effects to be aware of, including the risk of an allergic reaction and potential digestive issues, such as stomach cramps, nausea or diarrhea.

It’s also important to be aware that if blue spirulina is not sourced from reputable suppliers or processed under proper conditions, there is a risk of contamination with harmful substances such as heavy metals or microorganisms. To minimize this risk, it’s important to purchase blue spirulina from trusted sources.

Blue spirulina may interact with certain medications, such as immunosuppressants or anticoagulants. If you’re taking any medications or have underlying health conditions, consult with a health care professional before incorporating blue spirulina into your diet.

Also, exercise caution before using it if you are pregnant or breastfeeding.

Conclusion

• Blue spirulina is a natural extract derived from certain species of blue-green algae, particularly Arthrospira platensis. It’s a vibrant blue color, making it a popular ingredient in the food and beverage industry, as well as in health and wellness products.
• Blue spirulina is rich in antioxidants and some immune-boosting micronutrients, including vitamin C and vitamin E. It may also promote muscle recovery, and some studies suggest it may have anti-cancer properties.
• The colorant is largely used in the culinary world to add a bright blue color to baked goods, desserts and other dishes. When using it, start with a small amount (about ¼ teaspoon), and increase as needed.

The post Exploring Blue Spirulina: A Vibrant Natural Food Coloring Agent & Antioxidant-Rich Extract appeared first on Dr. Axe.

When it comes to DHEA and DHEA supplements, you may immediately think of bodybuilders. That’s because DHEA (technically, dehydroepiandrosterone) is considered a “pro-hormone” tied to longevity, lean muscle mass and a strong body.

But DHEA’s uses go far beyond improving someone’s body composition — it also helps improve bone density, promotes heart health, controls cholesterol levels, fights fatigue and improves production of important sex hormones like testosterone and estrogen.

What Is DHEA?

The truth is we all (men and women) naturally create DHEA in our bodies — the hormone plays a role in more than 150 different metabolic functions. In fact, it’s one of the most abundant hormones in the human body.

The adrenal glands are the primary producers of naturally occurring DHEA, but men also secrete it from their testes. Once produced, your body converts it to several other hormones, including androstenedione and several sex hormones, earning it the nick name “the parent hormone.”

In some ways, DHEA works like a natural anabolic steroid, since it boosts production of natural growth hormones that help build lean muscle mass and fight fat accumulation. That’s why the supplement form is popular among athletes and bodybuilders. In fact, although they’re normally very safe, the National Collegiate Athletic Association (NCAA) banned DHEA supplements because their benefits can be very strong.

DHEA levels naturally start to decline after the age of 30, which is precisely when many adults start to experience weight gain, sluggishness, lowered libido and other symptoms caused by higher levels of inflammation.

Considered to be one of the most rapidly-decreasing hormones in the human body, it pays to hold onto all the DHEA that you can. Every decade of life after the age of 30, DHEA loss accelerates. By the time someone reaches the age of about 75, they produce only about 10 to 20 percent of the original DHEA they created in their youth.

How It Works

The body makes DHEA on its own and then converts some DHEA to testosterone and estrogen, two powerful sex hormones needed for many different body functions beyond just reproduction. These hormones are important for maintaining high energy levels, a strong metabolism, heart, brain and bone health, which is why natural declines in levels in these hormones associated with aging can result in many unwanted symptoms.

There are no natural food sources of DHEA, although a few foods like yams and soybeans are used to create a synthetic version for supplements. These foods contain chemical substances that are very similar to DHEA so they can be altered in lab settings to create “bio-identical” DHEA hormones.

Because DHEA levels decrease with age, evidence shows that adults over the age of 30 acquiring or producing more DHEA enjoy better protection against numerous age-related diseases and loss in physical functions. Lower levels of hormones, including DHEA, even predict earlier death in older adults.

One of the most compelling reasons to use DHEA supplements involves their ability to boost the immune system and block disease reactivity. Clinical trials suggest that supplementing with DHEA can help lower inflammation and improve insulin sensitivity, allowing for better management of blood sugar levels and conditions like diabetes and heart disease. It’s also beneficial for boosting protein synthesis and therefore building bone density and lean muscle mass, helping to improve exercise performance and to lower common aches and pains.

It’s important to note that while DHEA seems to be beneficial for many older adults, studies done over the past several decades produced conflicting and inconsistent findings overall. Some people suffering from a lack of energy, sexual dysfunction, autoimmune reactions and other problems seem to improve greatly with DHEA use, but others might experience negative side effects, interactions or simply no results at all. Overall, it’s worth talking to your doctor about and doing your research before starting any DHEA supplement program.

Benefits

1. Lowers Inflammation

Chronic inflammation is the root of most diseases and is tied to just about every age-related health problem that exists. Restoring DHEA production, both naturally with certain lifestyle habits and also through use of supplements, can improve many youthful qualities. DHEA’s ability to lower inflammation and balance hormones helps facilitate higher energy levels, a leaner body and more vitality. DHEA taken in supplement form boosts certain hormone levels (like testosterone and estrogen), helps prevent autoimmune reactions and mood disorders like depression and improves overall quality of life in many ways.

Research shows that people with metabolic syndrome — a term characterized by a combination of risk factors related to high inflammation such as obesity/being overweight, having high cholesterol, high blood pressure and diabetes — tend to have lower levels of DHEA. Studies also show that obese adults tend to produce less DHEA compared to healthy weight adults. Scientists also associate low DHEA with inflammatory autoimmune disorders like lupus and arthritis.

Studies involving women with autoimmune disorders like lupus and thyroid disorders suggest that low DHEA levels negatively impact internal organs, the skin and the immune system. Research also suggests that DHEA supplementation may help improve symptoms of aches and pain, ongoing fatigue and inflammatory skin reactions safely without many, or any, side effects in many adults.

2. Helps Improve Bone Density and Muscle Mass

DHEA is associated with anti-aging effects that help protect bone loss and lower the risk for fractures or conditions like osteoporosis. Apart from aging, bone loss occurs at higher rates in people with thyroid or autoimmune disorders, poor diets, sedentary lifestyles, eating disorders and hormonal imbalances.

Some evidence suggests that higher DHEA levels improve estrogen production, resulting in higher bone mineral density in older or post-menopausal women. These women are most at risk for bone-related disorders.

Since sports organizations like the NCAA added DHEA supplements to their banned list, there’s been a lot of backlash. DHEA is not a synthetic steroid or performance enhancer that promotes abnormal muscle growth. It actually works more like a repair signal that helps the body recover from intense training and physical activity. It helps cells take up glucose for energy, supports many different functions of the metabolism and prevents fat accumulation, especially dangerous visceral fat.

3. Protects Against Depression, Cognitive Decline and Mood Swings

According to some studies, higher levels of DHEA may lower rates of major depression and improve overall emotional stability. Research suggests that supplementing with 25 to 200 milligrams of DHEA (depending on the individual case) can help lower depression and mood-related symptoms, including loss of pleasure (called anhedonia), loss of energy, lack of motivation, emotional “numbness,” sadness, irritability, inability to cope with stress and excessive worrying.

DHEA helps balance production of other hormones needed to maintain a positive outlook, energy and motivation, such as testosterone and estrogen. It also lowers the risk for many health conditions and symptoms, some of which contribute to depression. These include weight gain, sexual dysfunction, infertility and adrenal insufficiency (a serious condition in which the adrenal glands do not make enough hormones).

According to the National Institute of Health, DHEA can be used to slow or reverse cognitive decline as a result of aging, including improving thinking skills in older people and slowing the progression of Alzheimer’s disease. However, high doses are often needed to achieve these results, which can be risky. Several studies found that taking 50 milligrams of DHEA daily for four weeks might also help improve vision and memory loss in middle-aged and older adults.

4. Aids in Weight Loss and Building Muscle Mass

DHEA supplements are often used to help promote weight loss and to support athletic training with a focus on building lean muscle mass. 7-Keto, one type of DHEA supplement, helps adults maintain strong metabolism levels while aiding in the prevention of age-associated fat gain and muscle loss. It’s certainly not a magic bullet for weight loss, but it can be helpful for some people.

While calorie intake and energy expenditure are important factors involved in managing your weight, hormones play a crucial role, too. DHEA helps improve the body’s natural ability to use energy and burn fat, two metabolic processes that usually decline as someone ages. DHEA helps shuttle glucose to cells for energy, reduce insulin levels and stimulate fat burning. As I mentioned earlier, DHEA improves lean muscle mass. This helps you more efficiently burn calories, even while resting.

5. Improves Heart Health and Lowers Diabetes Risk

Acquiring more DHEA is linked to a lower risk of clogged arteries, blood clots, high cholesterol, heart disease and insulin resistance/diabetes in adults, although researchers still aren’t exactly sure why. DHEA may improve blood vessel function and reduce the risk for heart disease and diabetes by lowering inflammation, supporting a healthy metabolism, improving use of glucose and insulin and improving production of sex hormones.

Results of animal studies suggest that DHEA protects against the increase in dangerous visceral fat and the development of insulin resistance induced by a poor diet and lifestyle. Other research shows DHEA plays a protective role in the development of atherosclerosis (hardening of the arteries) and coronary heart disease by interfering with atherogenic processes and enzymes such as glucoso-6-phosphate dehydrogenase.

6. Decreases Sexual Dysfunction and Can Improve Libido

Although it’s not fool-proof or without risk for side effects, DHEA has helped many people overcome sexual dysfunctions, loss of libido, erectile dysfunction, hormonal imbalances and menopause symptoms like vaginal dryness. Study results over the years have been mixed, but some research demonstrates that lower levels of DHEA occur in men with erectile dysfunction. DHEA supplementation can benefit both men and women with various symptoms related to declining sex hormones, according to some studies.

Low testosterone and hormone deficiency in men (also sometimes called partial androgen deficiency) contribute to problems like aches, pains, weight gain, loss of functioning and sexual problems, but some research suggests that taking 25 milligrams of DHEA daily for one year might improve these symptoms.

Other evidence shows that taking DHEA for six months helps lower sexual symptoms related to nerve damage and diabetes, such as impotence.  Women taking 10 to 25 milligrams of DHEA daily could see a decrease in certain menopausal symptoms like hot flashes, vaginal dryness and weight gain.

Dosage

As you can see, DHEA offers a host of benefits. Still, more is not always better. It’s best to take DHEA supplements in low doses at first to give your body time to acclimate, and then gradually increase the amount over several months. Even when someone is around 25-years-old, they only produce 40 to 70 milligrams daily of DHEA, so supplements should be taken in relatively small doses. High dose pills should raise concern.

Because there is no guarantee of strength, purity or safety of DHEA products (they are not usually regulated by the Food and Drug Administration), it’s important to read labels, do your research when buying supplements and follow directions. It’s advised that you try to purchase DHEA directly from a doctor in order to ensure it’s authentic and not contaminated. DHEA comes in capsule, tablet, chewing gum, sublingual (under the tongue) drop and topical (on the skin) cream form, but the type you’ll want to use depends on what you’re using it for.

• According to the National Institute of Health, research suggests that taking between 20 to 50 milligrams of DHEA supplements daily should be sufficient and safe for most adults over the age of 30. Individual needs will vary, but less is usually better, especially at first.
• In some cases, DHEA is administered in high doses up to 200 to 500 milligrams daily to help treat certain disorders such as depression or lupus, but this should only be done under medical supervision.
• For treatment of major depression, cognitive decline and schizophrenia, 25 milligrams taken twice daily for six weeks is recommended.
• For improving bone healing and bone mineral density, 50 to 100 milligrams per day is recommended.
• For erectile dysfunction, menopausal symptoms and vaginal dryness, 25 to 50 milligrams per day is best.

Risks and Side Effects

DHEA is a powerful hormone and therefore works differently than other vitamins, minerals or supplements. Hormones are not easily excreted through urine and can cause problems when they are taken or produced in excess amounts, since all hormones need to balance each other out and work together. DHEA doesn’t have the same effects in everyone, and it’s important to keep in mind that it has a very complex biochemistry, making results somewhat “variable and unpredictable.”

DHEA supplements are not for everybody, and it’s important to follow directions carefully.

• People under the age of 30 should not use DHEA supplements, unless they are specifically being told to do so by their doctor and are being monitored. That’s because younger people under 30 tend to produce enough DHEA on their own, and taking more has the potential to alter levels of other hormones. Since it is converted to other sex hormones, taking too much DHEA can cause symptoms like acne, irregular periods, fertility problems, facial hair growth in women and elevated testosterone.
• Men being treated for prostate cancer should also not take DHEA, since a common way to treat and manage prostate cancer is to lower testosterone levels through medications. Taking extra DHEA can be counterproductive to this type of treatment and can slow recovery or cause side effects. Similarly, women being treated for breast cancer should also avoid DHEA supplements since it can increase estrogen, which is tied to higher risk for breast cancer development.
• Women who are pregnant or breastfeeding should not use DHEA because it affects sex hormones levels. For women looking to get pregnant in the near future, it’s best to get their doctor’s advice first.
• If you take any medications regularly (including blood thinners, anticonvulsants, hormone therapy and drugs for diabetes and heart or liver problems) or you have an existing serious medical condition, always talk to your doctor before you start using DHEA supplements to err on the safe side.

Final Thoughts

We all create DHEA in our bodies, however, levels of the hormones begin to drop off after the age of 30, increasing the risk for low-DHEA-related issues like inflammation, sexual dysfunction and mood disorders, among other issues.

DHEA supplementation helps improve lean muscle mass and promotes hormone balance. It is generally considered safe when taken in low doses. However, taking DHEA isn’t for everyone, and it isn’t a magic bullet. Not everyone who takes DHEA sees improvement, and some even experience negative side effects. Be sure to consult with your medical provider before taking DHEA supplements.

The post Is a DHEA Supplement Right for You? appeared first on Dr. Axe.

Taurine is a key amino acid involved in nearly every aspect of health, from heart health to brain function and beyond. In fact, animal research published in June 2023 even linked this amino acid to longevity.

Produced in the body and found naturally in a variety of food sources and supplements (including thermogenics), there are plenty of options to help you get your fix.

So where does taurine come from, what does taurine do, and is taurine bad for you?

Keep reading for everything you need to know about this important amino acid and the many potential taurine benefits that it can provide.

What Is Taurine?

So what is taurine? Taurine, or 2-aminoethanesulfonic acid, is a type of amino acid that is found in the body and is considered the most abundant amino acid in the heart, retina, skeletal muscle, brain and immune cells.

The word “taurine” stems from the Latin word taurus, which means bull or ox, because it was first isolated from ox bile in 1827 by German scientists Friedrich Tiedemann and Leopold Gmelin.

However, contrary to popular belief, there’s no association between taurine and bull sperm. In fact, it’s found in a variety of natural sources, both in the body and throughout the food supply.

Like other amino acids such as glutamine and proline, it is a conditionally essential amino acid. This means that the body is usually able to produce it on its own, except during times of illness and stress.

Like the ingredient guarana, L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits. It’s also widely available in supplement form, and may be beneficial for people at risk for taurine deficiency, including those receiving parenteral nutrition or those with chronic heart, liver or kidney failure.

Benefits

1. May Help Reduce the Risk of Heart Disease and Diabetes

Studies show that taurine may help reduce the risk of heart disease, thanks to its ability to decrease blood pressure and inflammation. In fact, according to a review published in Amino Acids, animal models suggest that a higher intake could help protect against heart disease and prevent fatty plaque build-up in the arteries.

Recent research shows that taurine exhibits an anti-inflammatory effect on cardiovascular disease, and it may even improve diabetes.

One study out of Japan found that taking 3 grams daily for seven weeks led to significant reductions in body weight and triglyceride levels, both of which are risk factors for heart disease. It also decreased the atherogenic index, a measure that is used to predict the risk of atherosclerosis and heart disease.

2. Possibly Helps Decrease Symptoms of Parkinson’s Disease

Studies indicate that taurine may help with the regeneration of brain cells, which could be beneficial for the treatment of neurodegenerative conditions like Parkinson’s disease.

Interestingly enough, research shows that people with Parkinson’s disease were more likely to have lower levels of taurine compared to a control group. Not only that, but lower levels were also associated with increased motor severity.

Although more research is needed on the potential taurine benefits for those with Parkinson’s disease, some research suggests that it could help reduce symptom severity by altering the activity of a specific enzyme involved in mitochondrial function.

3. Potentially Reduces Metabolic Syndrome

Metabolic syndrome is a group of conditions that increase the risk of heart disease, stroke and diabetes. These conditions include high blood pressure, excess belly fat, increased cholesterol or triglyceride levels and high blood sugar.

A 2016 review published in Food & Function analyzed a combination of human and animals studies, and reported that taurine was found to have “an efficient action against metabolic syndrome, which includes reducing triglycerides to prevent obesity, improving insulin resistance to regulate glucose metabolism, lowering cholesterol to prevent diet-induced hypercholesterolemia, and … reduce blood pressure.”

While more research is definitely needed, other research also indicates that it could be beneficial for preventing metabolic syndrome when paired with regular physical activity and a healthy, well-rounded diet.

 4. Aids Patients with Periodontal Disease

Taurine acts as an antioxidant, which means that it can help fight harmful free radicals and prevent oxidative stress in the body. (This means it may help fight hypertension and cardiac dysfunction.)

Some research also shows that it could be beneficial in the treatment of periodontal disease, which is a type of gum infection often caused by poor brushing and flossing.

One study conducted at Annamalai University in India found that administering taurine to people with chronic periodontitis reduced oxidative stress in the gums and blood, which could help promote healing and improve oral health.

5. May Improve Athletic Performance

Taurine has become a more commonly used athletic supplement, with many athletes looking to boost physical performance and enhance endurance.

In one study, eight middle-distance runners consumed 1,000 milligrams two hours prior to running, which was found to increase performance by an average of 1.7 percent.

Another study out of Japan showed that taurine supplementation was linked to improvements in strength and endurance, thanks to its ability to act as an antioxidant and protect against exercise-induced DNA damage.

Animal models and human studies have also found that taurine may help prevent muscle injury and increase fat-burning during exercise, both of which can be incredibly beneficial when it comes to boosting athletic performance.

6. May Help Slow Aging

While the mechanisms are not exactly clear, animal research from 2023 found that preventing and/or reversing taurine decline appears to extend longevity and improve health in several animal species, including worms, mice and monkeys. As the study authors note, “a decline in circulating taurine is a feature of aging in multiple species, including humans, with levels falling by ∼80% over the human life span.”

The good news is that exercising can help boost taurine levels in humans, which in turn could help combat aging and support longevity.

Foods Containing Taurine

Taurine is naturally found in a variety of meat and dairy products. For most people, this means that if you eat a balanced diet, you probably get all you need.

It’s also found in cow’s milk-based infant formula and may be added as a supplement to non-dairy-based infant formula as well.

According to the Food and Drug Administration (FDA), the typical omnivorous diet provides between 9–400 milligrams of taurine per day. Dietary intake on a lacto-ovo vegetarian diet is estimated to be about 17 milligrams per day, and many vegan diets are completely lacking in this important amino acid.

However, except during times of extreme illness and stress, the body is able to produce taurine on its own, and some research suggests that the body may excrete less to conserve levels when intake is low as well.

Although it’s often found in sports drinks and supplements, there are plenty of natural sources of this important amino acid available as well. Here are a few of the top taurine sources:

• Meat and poultry — 11 to 306 milligram/100 grams wet weight
• Seafood — 11 to 827 milligrams/100 grams wet weight
• Dairy products — two to eight milligrams/100 milliliters
• Breast milk and infant formula — four to seven milligrams/100 milliliters

Supplement Dosage Recommendations

Taurine supplements are available in capsule or powder form. The taurine dosage can vary depending on a number of different factors, but most supplements contain between 500–1,000 milligrams per serving.

However, doses up to 3,000 milligrams have been shown to be safe and associated with minimal risk of side effects.

Be sure to talk to your healthcare professional before starting supplementation if you have any underlying health conditions. Additionally, consider starting with a lower dosage and working your way up to assess your tolerance and prevent adverse effects on health.

Many also recommend using a taurine supplement for dogs or taurine for cats to help prevent complications and improve outcomes for pets diagnosed with dilated cardiomyopathy (DCM). However, most pets can meet their needs for this important amino acid through diet alone, so talk to your veterinarian to determine if supplementation is right for your furry friend.

Dangers and Potential Side Effects

Although it has been deemed as generally safe to consume, it’s important to practice moderation with all supplements to prevent any potential taurine side effects. Consult with your doctor before starting supplementation, and when possible, simply get it through a balanced diet.

When consumed in energy drinks, the potential for taurine danger can increase. Energy drinks have been linked to serious safety issues, leading to the ban of this important amino acid in several countries.

However, it’s unclear whether these health issues could be caused by taurine itself or its combination with caffeine and other potentially harmful ingredients.

While some research in animals suggests that taurine could be beneficial for mental health disorders like depression and anxiety, other studies have found that it could worsen symptoms of bipolar disorder and mania. If you have any mental health conditions, talk to your doctor before starting supplementation.

Supplementation is also not recommended for those with kidney problems, as it could worsen kidney function and exacerbate symptoms. Women who are pregnant or breastfeeding should avoid use as well, as research is lacking on the healthy and safety of supplementation for these populations.

Finally, taurine may also act as a natural diuretic to increase water excretion from the body. Therefore, it may interfere with certain medications such as lithium, which can decrease its effectiveness.

Final Thoughts

• What is taurine? This conditionally essential amino acid is found throughout the body, as well as in food sources like meat, dairy and seafood.
• What is taurine used for? Potential taurine benefits include improved heart health, a reduced risk of metabolic syndrome, enhanced athletic performance, better oral health and decreased symptoms of Parkinson’s disease.
• Taurine for dogs and cats can also be beneficial for animals diagnosed with DCM. However, it’s best to talk to your veterinarian before starting supplementation.
• Although it’s generally recognized as safe, it’s not suitable for everyone and may cause issues for some people.
• While you can get this important amino acid from supplements, it’s always best to get your nutrition from whole food sources whenever possible.

The post Taurine Benefits for Athletic Performance & Heart Disease appeared first on Dr. Axe.

Have you heard about this increasingly popular supplement that could help lower inflammation, fight the effects of stress and pain, raise immunity, and increase energy levels? It’s called MSM (methylsulfonylmethane).

What is the supplement MSM good for? It’s used to help treat literally dozens of illnesses, painful symptoms and disease.

For example, research suggests that MSM benefits include improving immune function, lowering chronic inflammation and helping to restore healthy bodily tissue.

The post MSM Supplement Improves Joints, Allergies and Gut Health appeared first on Dr. Axe.

As the world’s most popular dietary supplement, you can easily find an extensive range of multivitamin supplements to fit any age, gender and lifestyle on the shelves of grocery stores, pharmacies and health shops alike. Multivitamins have become household staples in many parts of the world, and surveys have even found that more than one-third of all Americans take multivitamins daily in the hopes of improving their health, warding off disease, and enriching their diets with any vitamins and minerals that they might be missing.

So do multivitamins work, and should you consider adding them into your daily routine? Let’s dive right in and take a look at what you need to know, along with the best vitamins for men and best vitamins for women to take.

What Are Multivitamins?

Multivitamins are a type of supplement that contain a combination of vitamins, minerals and other nutrients used to support better health. In the United States, the official multivitamin definition is any supplement with at least three vitamins and minerals that has minimal risk of adverse side effects and is without the addition of herbs, hormones or drugs.

Most people use multivitamins to help fill in nutritional gaps and prevent deficiencies in key vitamins and minerals. They have also been associated with a number of health benefits and may aid in promoting better eye health, improving memory and maintaining bone strength throughout the life span.

Multivitamins are available in pill, capsule, powder, liquid or even injectable form, and different formulations are available to fit the nutritional needs of just about anyone, regardless of age, gender or health status.

In the United States, multivitamins have been available since the early 1940s and have steadily grown in popularity since. In fact, it’s estimated that more than one-third of all Americans take multivitamins, and according to the National Institute of Health’s Office of Dietary Supplements:

MVMs (multi-vitamin/mineral) and MVs (multivitamin) accounted for 14% of all purchases of supplements and 38% of all sales of vitamin and mineral supplements in the United States in 2019. U.S. sales of all dietary supplements totaled an estimated $55.7 billion in 2020, including $21.2 billion for all supplements containing vitamins, minerals, or both, of which $8.0 billion was for MVMs and MVs.

Most health experts recommend prioritizing a nutritious, well-rounded diet to help meet nutritional needs over supplementation. However, multivitamins are often prescribed to those with limited intake, people with restrictive diets and those with certain conditions that may impair nutrient absorption. Multivitamins can also benefit older adults, pregnant women and those at risk for health issues like macular degeneration.

Related: The Best Postnatal Vitamins for Mom and Baby

Types

Your nutritional needs can vary based on many different factors. For this reason, the best multivitamin for men over 50 may be totally different than the best multivitamin for women.

Fortunately, there are many types of multivitamins available to fit any age and lifestyle. In fact, you can easily find a multivitamin for bodybuilding and gaining muscle, multivitamins designed specifically for people with kidney disease, and even vitamin supplements made to enhance the health of your hair, skin and nails.

They can be found in pill, powder, capsule or liquid form, making it easy to find something that works for just about everyone. Plus, different supplements contain different mixes of vitamins and minerals, so you can use your multivitamin to tailor to your specific health goals and round out your diet.

Related: Most Supplements Contain Magnesium Stearate — Is It Safe?

Multivitamin vs. B Complex Vitamin

Multivitamins typically contain most of the vitamins and minerals that your body needs, including vitamins A, C, D, E and K, as well as B vitamins like thiamine, niacin and vitamin B12. For this reason, they are most often used to help fill in the gaps in a balanced diet and may be especially useful for those who have restrictive diets, limited intake or just need some help squeezing in enough micronutrients each day.

B complex vitamins, on the other hand, contain only B vitamins, including a mix of thiamine, riboflavin, biotin, pantothenic acid, folic acid, vitamin B12 and vitamin B6. These supplements may be more useful for those who have well-rounded diets and meet most of their nutritional needs through food alone but are looking to support healthy energy levels, improve cognitive performance and promote mental health.

It’s usually not recommended to take both a B complex and multivitamin, as excess amounts of B vitamins are simply excreted through the urine. Instead, pick one or the other based on your personal nutritional needs and health goals.

Health Benefits

1. Corrects Nutritional Deficiencies

Micronutrient deficiencies can be at the root of serious issues like pellagra, anemia, bone loss, fatigue and constipation. Luckily, multivitamins can be used to help fill in any nutritional gaps in your diet and prevent vitamin and mineral deficiencies to optimize your health.

If you’re on any type of restrictive diet, in particular, you may be missing out on important nutrients that your body needs. People following a vegan or vegetarian diet, for example, are often lacking key micronutrients like iron, vitamin B12, zinc and calcium in their diets. Taking a multivitamin is the best way to ensure that you’re getting these essential vitamins and minerals in your daily diet.

2. Supports Healthy Pregnancy

Getting enough vitamins and minerals in your diet is absolutely essential to ensuring a healthy pregnancy, and each nutrient plays a specific role in fetal growth and development. Folate supports neural tube development, calcium supports bone growth, iodine prevents thyroid problems and iron keeps your blood healthy.

Doctors generally recommend that women who are pregnant or planning to become pregnant should take prenatal vitamins, which can help round out a well-balanced diet by supplying these key vitamins and minerals to ensure a healthy pregnancy. In fact, some studies show that multivitamin use is associated with a lower risk of certain birth defects, which can have long-lasting and even permanent effects on health.

3. Promotes Proper Growth and Development

Multivitamins can help provide many of the micronutrients that are necessary for promoting proper growth and development in children. This is especially important for children who may not be meeting their nutritional needs through diet alone.

For instance, one review published in the Archives of Disease in Childhood found that nearly 50 percent of children surveyed had vitamin A intakes below the recommended amount. Deficiencies in vitamins D and K have also been recorded in children, both of which can have serious consequences on long-term health and are easily preventable through the use of a multivitamin.

4. Helps Maintain Bone Strength

As you get older, it’s normal to gradually lose bone mineral density, increasing the risk of bone fractures and serious conditions like osteoporosis. Certain people are at an even higher risk of developing osteoporosis, including women, older adults and those with nutritional deficiencies.

Multivitamins can supply some of the important vitamins and minerals that your body needs to build and maintain strong, healthy bones, even as you get older. Studies show that calcium and vitamin D, in particular, can be combined to help reduce the risk of bone fractures.

However, the best multivitamin for women over 50 should include a mix of calcium, vitamin D, magnesium and phosphorus, all of which can promote bone health and reduce the risk of osteoporosis.

5. Improves Brain Function

The benefits of multivitamins extend far beyond physical health. In fact, some research shows that taking a daily multivitamin can also preserve brain function and boost mental health as well.

Interestingly enough, one study published by the Centre for Human Psychopharmacology at Swinburne University in Australia even found that daily supplementation with a multivitamin was able to improve memory in older men at risk for cognitive decline.

What’s more, multivitamins may also improve mood and reduce symptoms of depression. One study published in Psychopharmacology showed that multivitamin supplementation was linked to significant reductions in both anxiety and stress. Similarly, another study found that taking a multivitamin was effective at increasing alertness, improving mood and enhancing feelings of overall well-being.

6. Enhances Eye Health

Research suggests that taking a multivitamin can help improve eye health and aid in the treatment of conditions like macular degeneration, which is an eye disease the causes vision loss and is considered the leading cause of blindness around the world. Fortunately, studies show that taking multivitamins can help slow the progression of age-related macular degeneration.

Other studies have found that multivitamins may even reduce the risk of cataracts, another common condition that contributes to vision loss in older adults.

7. May Benefit Heart Health

It’s no secret that what you put on your plate has a major impact on the health of your heart. Certain nutrients can reduce cholesterol level, lower blood pressure and relieve inflammation to keep your heart functioning and in top condition. That may be why some studies have found that multivitamin use may be associated with a lower risk of heart attacks and death from heart disease.

However, evidence has been mixed on the effects of multivitamins on heart health, with several studies showing that supplementation may not have much of an impact on the prevention of heart disease. Therefore, more studies are needed to understand how multivitamins may impact heart health in the general population.

Best Multivitamins for Men

Men have different nutritional needs than women, so finding the best multivitamin for men can definitely be a challenge. The best men’s multivitamin should include enough of several important micronutrients that are directly involved in overall health and wellness to meet your daily needs and prevent deficiency.

Here are a few of the best vitamins for men, plus a few minerals that should definitely be included in your multivitamin:

• Vitamin A: helps maintain eye health, increases skin cell turnover and regulates immune function
• Vitamin B12: aids in red blood cell formation, DNA synthesis and brain function
• Vitamin C: acts as an antioxidant to fight free radicals, produces collagen, and protects against infection and disease
• Vitamin E: improves heart health, prevents oxidative damage to cells and relieves inflammation
• Vitamin D3: increases calcium absorption, builds strong bones and boosts immunity
• Magnesium: acts as a cofactor for over 300 enzymatic reactions and plays a role in energy metabolism, muscle contractions and brain health
• Selenium: protects cells, reduces the risk of thyroid problems and increases male fertility

Best Multivitamins for Women

Because women need different amounts of vitamins and minerals at different points throughout their life spans, the best women’s multivitamin should include a wide array of vitamins and minerals tailored to fit their recommended daily requirements.

Here are some of the best vitamins for women as well as a few important minerals that you may want to look for in your daily supplement:

• Vitamin A: keeps your skin glowing, wards off illness and infection, and maintains healthy vision
• Vitamin B12: boosts energy levels, promotes DNA production and optimizes brain health
• Vitamin C: aids in collagen synthesis to support healthy hair and skin, prevents cell damage, and enhances immunity
• Vitamin D3: supports bone health, increases calcium absorption and boosts immunity
• Calcium: promotes bone formation and strength to prevent osteoporosis and bone loss during menopause
• Folate: involved in DNA replication and necessary to prevent birth defects during pregnancy
• Iron: produces healthy red blood cells to help deliver oxygen to the body

Worst Multivitamins for Health

Not all multivitamins are created equally, and some may actually do more harm than good when it comes to your health. Many are often contaminated and can contain harmful fillers, additives and questionable ingredients, like food dyes, hydrogenated fats and genetically modified cornstarch. Not only can these ingredients potentially negate many of the health benefits of your daily multivitamin, but they may also come with long-term consequences to your health.

Your best bet is to check the ingredients label carefully, and steer clear of multivitamins pumped full of fillers, artificial food coloring and chemicals. Be sure to also buy from a reputable retailer, and opt for organic blends to make sure you’re getting the real deal.

Who Needs to Take One?

At this point, you may find yourself wondering: Should I take a multivitamin?

If you’re not following a well-balanced, healthy diet the majority of the time, adding a multivitamin into your routine may be a good idea. Additionally, if you are on a restrictive diet or have increased nutritional needs, you may also want to consider taking a multivitamin.

Vegans and vegetarians, those following a low-calorie diet, people with decreased food intake, and those who have recently undergone weight loss or bariatric surgery may need to take a multivitamin. Additionally, older adults, people with impaired nutrient absorption, athletes, and women who are pregnant or breastfeeding may also benefit from taking a multivitamin.

Dosage can vary widely based on the content of your multivitamin. It’s important to follow the instructions carefully to ensure you’re meeting your nutritional needs without overdoing it and increasing the risk of negative side effects.

If you have any questions or concerns or any underlying medical conditions that may alter your micronutrient needs, be sure to discuss with your doctor to find the right multivitamin for you.

What to Look For

There are many different forms of multivitamins available, making it easy to find one that works for you. Capsules and pills are the most common types, but you can also opt to take a liquid multivitamin if you have difficulty swallowing or prefer adding it to juices or smoothies instead.

Picking the best multivitamin for you is one surefire way to make sure you’re getting the most bang for your buck. If you have special nutritional needs, you may want to consider a multivitamin tailored to you. Women who are pregnant or breastfeeding, for example, may want to opt for a prenatal vitamin, whereas older adults can select a multivitamin that contains the specific nutrients that they need.

Additionally, be sure to check the multivitamin ingredients label carefully to be sure your supplement isn’t loaded with artificial fillers and additives, which are often used to extend shelf life and cut costs but can end up depleting the nutritional value of your multivitamin.

Look for multivitamins brands that produce supplements using real, whole-food sources rather than synthetic ingredients to boost absorption and bioavailability. Ideally, multivitamins should also be fermented, which means that they have undergone a natural process that allows them be digested and absorbed more efficiently.

Steer clear of formulas that contain both iron and calcium. Iron binds to calcium and impairs its absorption, so taking a multivitamin with iron and calcium at the same time is never a good idea. Instead, pick a multivitamin that contains just one and — if needed — take a separate mineral supplement with the other at a different meal.

When used as directed, potential multivitamin side effects are minimal and often resolve over time. Some of the symptoms most commonly reported include constipation, diarrhea, nausea or upset stomach. If symptoms persist, consider switching brands or discussing any concerns with your doctor.

Risks and Side Effects

Multivitamins can be a useful tool to ensure you’re meeting your nutritional needs. However, they shouldn’t be used as a replacement for a healthy, well-balanced diet rich in nutrient-dense foods. Not only do these foods contain an array of important vitamins and minerals, but they also contain other important nutrients, including fiber, protein and healthy fats.

Multivitamins are generally safe and can be used with minimal risk of side effects. Adverse symptoms often resolve on their own and are generally mild, including stomach discomfort, diarrhea and constipation.

Be careful when combining a multivitamin with other nutritional supplements, as this can cause you to consume certain nutrients above the established upper limit, increasing your risk of adverse side effects.

If you’re taking blood-thinning medications like warfarin, you may need to talk with your doctor before starting a multivitamin to ensure your intake of vitamin K remains consistent.

Smokers should also pay close attention to what their multivitamin contains and avoid supplements with high amounts of vitamin A or beta-carotene, as these supplements have been linked to a higher risk of lung cancer in some studies.

Additionally, if you have any underlying health conditions or are pregnant, it’s best to consult with a doctor or dietitian to find a multivitamin tailored to your nutritional needs. This is because certain conditions like kidney disease can lead to alterations in your nutrient requirements, so taking an over-the-counter supplement may provide too much or too little for your specific nutritional needs.

Final Thoughts

• Multivitamins are supplements that contain a mix of vitamins, minerals and other nutrients to help support better health.
• They can help correct nutritional deficiencies, support a healthy pregnancy, promote proper growth and development, and improve brain, eye, heart and bone health.
• Because nutritional needs can vary based on a number of different factors, the best multivitamin for men and the best multivitamin for women may be slightly different.
• Specific multivitamins are also available for older adults, children, people with certain health conditions and those with unique nutrient needs.
• For best results, be sure to find a multivitamin free of fillers and additives and produced from real, whole-food sources.
• Additionally, make sure to pair your multivitamin with a healthy, well-rounded diet to help promote better health long term.

The post 7 Multivitamin Benefits, Plus the Best Multivitamins for Men & Women appeared first on Dr. Axe.

With its sharp leaves and thick, knobby skin, the exterior of a pineapple doesn’t give any indication of the goodness inside. First, this fruit is known for its juicy, sweet golden flesh but increasingly also for its secret weapon: bromelain.

What most people don’t realize about pineapples is that they’re infinitely more useful to humans than just as a garnish for tropical drinks. Due to powerful enzymes that the pineapple contains — especially the protein-digesting enzyme called bromelain — this delicious fruit is also a food that operates like medicine.

What Is Bromelain?

Pineapple, a South American native and a cherished part of Hawaiian folk medicine, is one of the richest sources in the world of the enzyme bromelain. It is composed of several endopeptidases and compounds like phosphatase, glucosidase, peroxidase, cellulase, escharase and protease inhibitors. Usually bromelain supplements or extracts refer to enzymes extracted from pineapple stems or cores, rather than from the fruit’s flesh.

Used widely as a natural remedy to treat everything from indigestion to allergies, pineapple is not only brimming with this enzyme, but also vitamin C, vitamin B1, potassium, manganese and phytonutrients. While pineapple has many benefits, the real secret to its healing powers is definitely bromelain.

What is bromelain used to treat? In the medical world, this fascinating compound has traditionally been used as a potent anti-inflammatory and anti-swelling agent. Research have also shown that it has fibrinolytic, antiedematous and antithrombotic properties, meaning it helps prevent blood clots, edema and swelling.

In the past, this enzyme was also used as a meat tenderizer, reason being it helps to soothe and relax tense, inflamed muscles and connective tissue. Additionally, recent studies have found evidence that this enzyme may stop lung metastasis, which suggests that bromelain can be used to treat a wide variety of diseases, potentially including cancer.

A look at the scientific literature, which includes 1,600-plus articles evaluating the medicinal benefits of bromelain, shows that it has been used to treat a wide range of health problems, including:

• Connective tissue injuries, such as ACL tears
• Sprained ankles
• Tendonitis
• Allergies
• Arthritis, joint pain and osteoarthritis
• Digestive issues like heartburn or diarrhea
• Cardiovascular disorders
• Asthma
• Autoimmune diseases
• Cancer
• Inflammatory bowel disease
• Sinus infections, such as bronchitis and sinusitis
• Surgical trauma and slow healing of skin wounds or burns
• Poor absorption of drugs, especially antibiotics, and symptoms due to taking medications

Benefits

1. May Help Prevent Cancer

Pineapple is now recognized in the scientific community as one of the top cancer-fighting foods. In studies, bromelain has been found to have natural anti-cancer effects, including promoting apoptotic cell death and preventing tumor growth. It’s been shown in animal studies that it can induce the production of distinct cytokines, that it has antimetastatic efficacy and that it inhibits metastasis by reducing platelet aggregation.

Studies have linked bromelain to increased protection against breast and lung cancer, and the journal Anticancer Drugs published results from a clinical trial that suggested it affects malignant peritoneal mesothelioma — a rare cancer caused by asbestos exposure.

According to the study, it was uncovered that “The addition of bromelain increased the die off of cancer cells (cytotoxicity) significantly … Bromelain has the potential of being developed as a therapeutic agent in treating malignant cancer.”

2. Helps Treat Digestive Disorders

Why is bromelain good for you if you suffer from indigestion or a gastrointestinal disorder? Because it’s an enzyme that specifically helps with digesting proteins and has been found to help your body absorb nutrients and even medications more efficiently. Studies suggest that it decreases colonic inflammation and reduces secretion of pro-inflammatory cytokines that damage the gut lining.

Because studies indicate that it’s very effective at healing tissues within the gastrointestinal tract, bromelain is beneficial for people with any of the following GI problems:

• Inflammatory bowel disease
• Ulcerative colitis
• Dyspepsia, or peptic ulcers due to heliobactor pylori infections
• Colon cancer
• Constipation
• Crohn’s disease
• Heartburn
• Diarrhea

3. Supports Faster Recovery from Surgery and Injuries

Bromelain’s anti-inflammatory properties make it a great natural painkiller and alternative to taking pain-killing medications, such as aspirin. One study that evaluated bromelain’s ability to treat patients who had impacted third molars extracted found that it supported wound healing and helped decrease pain and swelling following the patients’ operations.

Most patients who undergo this surgery experience significant post-operative symptoms, and unfortunately, antibiotics and painkillers are not always effective at preventing infections or other discomfort during the healing process. Of the 80 people who participated in the study, those who were prescribed bromelain reported “significantly lower” post-operation pain, swelling and even redness compared to the control group prescribed a generic painkiller.

4. Fights Allergies and Asthma

The journal Evidenced-Based Complementary and Alternative Medicine highlighted the results of a study that investigated how bromelain affected mice suffering from asthma. The study produced some interesting results — for example, that bromelain reduces allergic sensitization and stops development of other inflammatory responses affecting the airways.

These findings suggests that this enzyme helps modulate the entire immune system. It can actually help prevent allergies by addressing the root cause — a hyperactive, oversensitive immune system. It was observed in the study that CD11c (+) dendritic cells and DC44 antigen-presenting cells were kept at bay when supplementing with bromelain, a sign that this enzyme is capable of targeting the underlying cause of asthma and allergies.

5. Helps Prevent or Treat Sinus Infections (Rhinosinusitis)

To see whether or not a daily dose of bromelain (300 FIP units, 600-milligram tablets) could help people suffering from chronic sinusitis (inflammation of the sinuses), researchers at the University of Cologne in Germany took 12 patients who had already had sinus surgery and treated them with bromelain for three months.

They discovered the following bromelain benefits: Total symptom scores improved, total rhinoscopy scores improved, overall quality of life was enhanced and there were no adverse effects reported.

Because surgery can oftentimes be ineffective at treating sinusitis, this research brings a lot of hope to people suffering from chronic sinus problems.

6. Helps Decrease Joint Pain

Due to its powerful anti-inflammatory and analgesic characteristics, bromelain is fantastic for reducing acute or chronic joint pain. The journal Alternative Therapies in Health and Medicine published a research trial that evaluated 42 osteoarthritis patients with degenerative spine or painful joint conditions.

Two 650-milligram capsules of bromelain were given to the patients two to three times each day on an empty stomach (depending on whether they had acute or chronic pain). Researchers discovered that pain decreased up to 60 percent in participants dealing with acute pain and more than 50 percent in those with chronic disorders.

The researchers’ conclusion was that “Bromelain has been demonstrated to show anti-inflammatory and analgesic properties and may provide a safer alternative or adjunctive treatment for osteoarthritis.” Therefore, bromelain may help remedy degenerative joint disease, arthritis and osteoporosis.

7. May Support Weight Loss

Does research suggest there’s any link between bromelain and weight loss? Its effects on weight management and fat cells are still under investigation, but there’s reason to believe that it may help with weight loss due to its anti-inflammatory effects, ability to reduce pain, and capability of improving physical abilities and digestion.

According to a 2017 article published in PLOS One, “stem bromelain (SBM) is used as an anti-obesity alternative medicine.” Some studies have found that bromelain helps downregulate adipocyte fatty acid-binding protein, fatty acid synthase and lipoprotein lipase. It may also inhibit adipogenesis (cell differentiation that can contribute to formation of fat cells) and reduce triglyceride accumulation.

Foods

Wondering what fruits have bromelain in them, other than pineapple, and are there any other ways to get it other than from eating certain foods? The only other fruit with some bromelain are grapefruits but not at the same quantity as pineapple.

There are three primary ways to incorporate bromelain into your natural health regimen:

1. Pineapple Core

First, of course, is eating the fiber-rich core of a juicy, ripe pineapple. Bromelain is not found in significant quantities in other fruits, although pineapple is sometimes eaten along with immature, green papaya to increase absorption and provide the beneficial enzyme called papain.

Eating pineapple (fresh or frozen) is the very best way to consume natural bromelain. It’s found in all parts of the pineapple but most concentrated in the core.

Keep in mind that the riper the fruit is, the softer the core will be. So, make sure you keep your pineapple out on your counter for an extra day or two — this way you’re not gnawing on a tough stem. Note that the flesh of a pineapple is also good for you but doesn’t have the high bromelain content like the core does. The core is where the highest concentration is found.

2. Juicing Pineapples

Juicing the core of the pineapple or throwing it into a smoothie along with other vegetables like cucumber is an easy way to consume bromelain. Drinking fresh pineapple juice has been suggested to be a powerful remedy against inflammatory diseases.

It’s recommended to drink four ounces a day to help prevent digestive issues and up to eight ounces to treat illnesses like ulcerative colitis, inflammatory bowel disease or constipation.

3. Bromelain Supplements/Extract

Bromelain supplements are usually found in the form of dried yellow powder, extracted from pineapple juice that is subjected to centrifugation, ultrafiltration and lyophilization. Taking a natural bromelain supplement or proteolytic enzyme supplement with bromelain can be quite effective if you’re treating a specific inflammatory or chronic disease.

If you are trying to improve digestion, you should take bromelain supplements with meals. For all other health conditions, you should take it on an empty stomach.

Supplements and Dosage

How much bromelain should you take each day? The most commonly prescribed dosage ranges between 80–320 milligrams, two to three times daily (so around 240–960 milligrams per day).

For specific conditions, higher doses may be prescribed. Below are suggested bromelain dosages depending on the condition you’re treating:

• To treat arthritis — 400 milligrams taken 1–2 times daily
• To help with allergies — 1,000 milligrams daily of bromelain and quercetin
• For help preventing cancer — 2,000 milligrams daily, ideally take with other proteolytic enzymes
• To improve digestion — 500 milligrams taken 3 times daily with meals; some people choose to mix bromelain powder into water and drink before meals
• For help with surgery recovery — 1,000 milligrams 3 times daily taken between meals

Bromelain should be taken on an empty stomach, unless you are taking it to improve digestion. Take it with meals if you’re using it for digestive purposes.

Bromelain is considered a natural supplement and not a medication, therefore it is not regulated by the FDA. However the Dietary Supplement Health and Education Act (DSHEA, 1994) allows the sale of bromelain-containing dietary supplements, especially for the use of treating skin wounds and burns.

In terms of where to buy it, look for bromelain in health food stores or line. Some of the best bromelain supplements combine it with other digestive enzymes, furthering their effects.

For example, you’ll find amylase (an enzyme needed to properly digest glucose) in a general digestive enzyme supplement that includes other key digestive enzymes as well. Look for a full-spectrum enzyme blend for general digestive improvement and other benefits.

Recipes

To make bromelain’s effects even more powerful, combine it with other anti-inflammatory compounds, such as quercetin or curcumin (the active ingredient found in turmeric). Quercetin is a flavonoid antioxidant found in beverages and foods like red wine, green tea, kale and blueberries. It helps fight free radicals and has antiviral, antimicrobial, anti-inflammatory and anti-allergic capabilities.

Turmeric is a powerful anti-inflammatory spice that is used medicinally as a natural alternative to, or in conjunction with, medications, such as NSAIDs, antidepressants (Prozac), anticoagulants (aspirin), arthritis drugs and even cancer treatments like chemotherapy.

Making a smoothie with berries, pineapple, greens and turmeric is one way to obtain all of these medicinal herbs and compounds together.

Below are recipes that will provide you with bromelain:

• Pineapple and Cilantro Smoothie Recipe
• Anti-Inflammatory Juice Recipe
• Pina Colada Smoothie Recipe
• Sweet and Sour Chicken with Pineapple Recipe

History

Pineapple has a long history of use in places, including Hawaii, South America and Asia. According to the Gale Encyclopedia of Alternative Medicine, “Bromelain was first isolated from pineapple juice in 1891 and introduced as a therapeutic supplement in 1957.”

Some of the earliest medicinal uses of pineapple included applying pineapple dressings to wounds and skin injuries to reduce swelling and promote healing, and drinking pineapple juice to treat stomach aches and improve digestion.

In Germany, bromelain has been safely used to treat connective tissue injuries, swelling following surgery and blood clots for decades. It is considered to be very safe when taken in moderate doses and continues to be associated with very impressive benefits as more studies are continue to be conducted.

Risks and Side Effects

Bromelain is usually well-tolerated and unlikely to cause side effects. However, there are some instances when it’s unsafe to take this enzyme. Because it helps prevent blood clots, it’s important to be especially careful when consuming extra pineapple or bromelain supplements if you’re any taking blood-thinning medications.

The same applies to surgery: Avoid taking it immediately following surgery unless you speak with your doctor first, as this can increase risk for bleeding.

Side effects that have been associated with this enzyme usually include gastrointestinal symptoms, such as nausea, change in feces and increased gas. Bomelain allergy symptoms are possible and can include itchy mouth or skin, developing a rash, trouble breathing, nasal congestion, and watery eyes.

Final Thoughts

• Bromelain is a protein-digesting enzyme extracted from the flesh and stem of the pineapple plant.
• Benefits of bromelain include reducing inflammation and swelling, promoting wound healing, easing digestion, reducing muscular or joint pain, benefiting heart health, and reducing allergies or asthma.
• It can be obtained from eating pineapple (especially the stem/core), drinking pineapple juice or from taking it in supplement form. Dosages range from about 200–2,000 milligrams daily (usually around 500–800 milligrams per day).
• This enzyme is very well-tolerated but shouldn’t be taken by people taking blood-thinning medications, who have bleeding disorders or who are allergic to pineapple.

The post Bromelain: the Pineapple Enzyme that Fights Multiple Diseases appeared first on Dr. Axe.

Many people spend countless hours using harmful beauty products to keep their skin looking vibrant and young. But there’s a better way. Hyaluronic acid can keep your skin glowing, and it also benefits your joints — all without the harmful side effects of toxic skin products.

Hyaluronic acid, also called hyaluronan, is often recommended by dermatologists and other physicians for its ability to improve skin’s texture and appearance, along with reducing joint pain and other symptoms associated with aging. Hyaluronic acid is probably most well-known for its inclusion in pricey anti-aging skin serums, but you’ll also find it joint-supporting formulas, cold sore treatments, eye drops and lip balms.

What Is Hyaluronic Acid?

So what is hyaluronic acid exactly, and how does it work? Hyaluronic acid is a lubricating, clear substance that’s produced by the body naturally. In the human body, hyaluronic acid is found in the greatest concentrations in the skin, inside joints, within the eye sockets and in other tissues where it helps retain collagen, increase moisture, and provide elasticity and flexibility.

Hyaluronic acid was originally derived from rooster comb. While that form is still available, it’s better to use hyaluronic acid that’s made from a lab-created fermentation process. It’s sold both in liquid and powder form. While liquid forms contain a preservative and perhaps even propylene gylcol and alcohol, powder does not and is preferable.

Today, hyaluronic acid is incorporated into different anti-aging beauty and health care products — you can now find hyaluronic acid lotions, creams, serums and supplements sold in health food stores. There’s a good chance your dermatologist even offers hyaluronic acid in injection form.

Hyaluronic acid is also a naturally occurring ingredient in bone broth, which is why adding more bone broth or protein powder made from bone broth to your diet can automatically increase your hyaluronic acid intake.

When applied topically, hyaluronic acid cannot be absorbed. Sodium hyaluronate, however, is the salt of hyaluronic acid. Because it is a much lower molecular size, sodium hyaluronate can penetrate the skin when applied topically, and thus appears in creams and other potions.

The biggest advantage that hyaluronic acid has to offer is that it has a very high capacity for retaining water, whether on the skin, in the eyes or within soft tissue. Hyaluronic acid is considered a glycosaminoglycan, which gives it its capacity to hold a large volume of water along with its high viscosity.

Throughout the body, hyaluronic acid is distributed in many different tissues, especially in the skin, where it provides moisture and structure. The skin accounts for about half of all the hyaluronic acid found in the entire body.

Other body parts where hyaluronic acid is concentrated include tendons and joints, the membranes of the eyes, the umbilical cord, synovial fluid, skeletal tissues, heart valves, lungs, aorta and prostate. Hyaluronic acid is basically a very long link of carbohydrate molecules bound together that hold water and therefore allow for fluid movement and pressure absorption.

Over the past two decades, emerging research has shown that beneficial functions of hyaluronic acid include hydration, lubrication of joints, a space-filling capacity within tissue and between cells, building the framework through which cells migrate, repairing tissue and wounds, regulating activation of inflammatory cells (inflammation), enhancing immune responses, repairing injury of fibroblasts, and maintaining skin’s epithelial cells.

Related: Alpha Arbutin Benefits for Skin + How to Use It

Health Benefits

1. Hydrates Dry, Aged Skin

Yes, hyaluronic acid is a hydrator. Many people report that their skin feels “dewier,” the bags under their eyes become lighter and their skin texture is smoother after applying serums containing hyaluronic acid.

The primary way in which hyaluronic acid helps improve appearance of “chronoaged skin” (skin aged due to sun exposure) is by reducing water loss. In fact, one reason that hormone replacement treatments sometimes cause the skin to look more youthful and less sun-damaged is because they increase the skin’s hyaluronic acid concentration.

Dryness, dandruff, drooping eyes or lips, and sagginess are associated with aging skin because as we get older molecules in our skin lose some of their ability to bind and retain water. This not only causes dryness, but also decreases skin’s volume. Skin aging is triggered by both intrinsic and extrinsic aging, meaning daily environmental exposure to pollutants and UV light, along with the “the normal process of aging.” Studies show there are multiple sites in the skin involved in the control of hyaluronic acid synthesis, deposition, cell and protein association and degradation.

Researchers have found that stratum corneum dryness caused from prolonged sun exposure plays an important role in wrinkle formation. It’s now been shown that wrinkles and fine lines are usually also more visible in low humidity compared to high humidity environments because they further reduce the water-holding capacity and elasticity of the skin.

Hyaluronic acid can help naturally reduce signs of aging by decreasing the “epidermis water loss” associated with sun exposure, skin dryness or flakiness.

Related: Phytoceramides for Smoother, Healthier, More Hydrated Skin

2. Helps Reduce Wrinkles

Within weeks of using a topical hyaluronic acid product, you may see a visible increase in skin surface hydration. Although most research shows hyaluronic acid may take six weeks or more to improve skin’s appearance, some studies have found that anti-wrinkle hyaluronic acid serums and eye creams can sometimes start to work within just two to four weeks of use.

For more substantial anti-aging results, dermatologists now use prescription injections or formulas containing hyaluronic acids (including Juvéderm Ultra Plus or Allergan) over the course of several months to reduce lip and eye sagginess.

Results from a 2014 double-blind, randomized clinical trial that appeared in the Journal of Cosmetic Dermatology showed that products containing hyaluronic acid effectively decreased the appearance of wrinkles and reduced skin sagging within 30 days of consistent use. Some study participants also reported experiencing fuller lips and increased cheek volume by the end of one month (two traits associated with having a youthful appearance).

The trial was carried out on 40 adult females who showed mild to moderate clinical signs of skin aging prior to the study, including decreased skin volume and alterations in the skin’s surface. After either applying a product called Fillerina (which contains six forms of hyaluronic acid) or a placebo product, results were measured after three hours and then seven, 14 and 30 days later.

Researchers found that after 30 days (and some starting after 14 days), those using Fillerina showed significant “improvements in facial contours and volumes” compared to the placebo group, and to the baseline measurements. The active treatment group experienced reductions in sagging of both the face and the cheekbones contours, improved lip volume, and decreased wrinkle depth and volume, while the placebo group saw no such improvements.

A separate study published in the The Journal of Clinical and Aesthetic Dermatology evaluated a new topical low molecular nano-hyaluronic acid preparation for wrinkles, skin hydration and skin elasticity in humans. Thirty-three women with an average age of 45 were studied over eight weeks to measure its anti-wrinkle efficacy of a new nano-hyaluronic acid.

Study results show statistically significant moisturizing effect, finer skin texture and improved skin elasticity. In conclusion, “The new nano-hyaluronic acid clearly demonstrated a significant benefit in decreasing the depth of wrinkles (up to 40 percent), and skin hydration (up to 96 percent) and skin firmness and elasticity were significantly enhanced (up to 55 percent) at the end of eight weeks.”

3. Sores, Sunburn and Wound Repair

Aside from lowering the appearance of wrinkles and dryness, hyaluronic acid is beneficial for treating cold sores and mouth sores, ulcers, wounds, bites and burns due to how it keeps damaged tissue moist. Tissue repair benefits also include sunburn relief. Many cold sore treatments for the lips and mouth contain hyaluronic acid gel to speed up the healing process and prevent cracking or bleeding.

Hyaluronic acid is part of the structural component of the mouth and the lips, which are made up of connective tissues made partly from collagen and water. Collagen and hyaluronic acid help give lips their structure and shape. Because hyaluronic acid binds to water, it hydrates the skin and tissues within the mouth/lips and keeps skin junctions tight, helps bring nutrients to damaged tissues, controls inflammation and helps fluids carry out waste.

4. Lubricates Achy Joints

Hyaluronic acid is found in all bones, connecting tissue, joints, tendons and cartilage structures throughout the body — especially a type called hyaline cartilage, which covers the ends of bones and provides cushioning. Because it helps buffer bones and provides resistance to wear and tear, hyaluronic acid is useful for lowering pains and tenderness associated with degenerative joint diseases.

It’s also found in another important part of our joints called the synovial membrane, which forms a coating over two articulating bones and produces synovial fluid. Synovial fluid is a “viscous fluid” that helps joints absorb shock, remain elastic and carry nutrients to cartilage.

Hyaluronic acid is now a popular substance used in supplements for treating osteoarthritis pain and injuries. It’s also been approved by the FDA for treatment of osteoarthritis when administered in relatively high doses through injections given by a health care provider.

Some research shows that lower doses can also be effective for reducing joint stiffness and chronic pain, although results seem to vary. The types of joint pains most commonly treated with hyaluronic acid include those of the elbows and knees.

5. Helps Reduce Dry Eyes and Eye Discomfort

The fluid inside the eye socket (called the vitreous humor) is composed almost completely of hyaluronic acid. Hyaluronic acid eye drops (such as the brand Hyalistil) can help relieve chronic dry eyes by replenishing moisture within the eye socket, helping with tear production and restoring fluid balance. Some studies have also found that hyaluronic acid helps suppress oxidative damage caused by UVB light within the cornea.

Doctors commonly use lubricating hyaluronic acid formulas to treat eye injuries and disorders, including cataracts, especially at the time before or after surgery when the eyes are most sensitive and dry. Hyaluronic acid drops can be beneficial during eye surgery or recoveries, including after cataract removal, corneal transplant or repair of a detached retina.

6. Protects Against Inflammatory Bowel Disease

Naturally occurring hyaluronic acid, like that produced by your body and found naturally in chicken collagen, is present in large particles that function in the gut that may help protect from or repair inflammatory bowel diseases like Crohn’s and ulcerative colitis.

Overuse of isolated hyaluronic acid, particles of which are smaller than naturally occurring ones, can sometimes result in increased inflammation in the gut. However, adding hyaluronic acid-rich foods and supplements in your diet, such as bone broth or protein powder made from bone broth, can help to encourage the gastrointestinal system’s natural healing process and potentially protect from leaky gut syndrome.

Related: Hydrochloric Acid: Stomach Acid that Defends Against GERD, Candida & Leaky Gut

Hyaluronic Acid vs. Glucosamine

• Like hyaluronic acid, glucosamine helps provide elasticity and structure within joints and tissue that can be used to lower pain.
• The primary difference between the two is that hyaluronic acid provides more lubrication due to how it holds water, while glucosamine provides more structure and strength.
• Hyaluronic acid is an integral component of synovial fluid and articular cartilage, where as glucosamine (especially when used with chondroitin sulfate) works by helping build cartilage. Basically, hyaluronic acid is more beneficial to the joint fluid and important for shock absorption, while glucosamine helps prevent cartilage/collagen loss.
• Many people experience the best results when they use these products together. It’s even been found that glucosamine increases hyaluronic acid production.
• Some anti-aging formulas contain several joint-supporting substances in addition to hyaluronic acid and glucosamine, such as manganese sulfate. Used together, these can all be effective for lowering osteoarthritis pains, improving functions of the cartilage matrix and replenishing synovial fluids.

Uses

Hyaluronic acid for your skin and eyes

• Hyaluronic acid injections: These are administered by doctors only, so talk a dermatologist about recommendations if you’re interested in using hyaluronic acid on your lips, eyes or skin.
• Hyaluronic acid cream/serum/lotion: Different brands contain varying concentrations and types of hyaluronic acid molecules. The most effective types have more than one size of hyaluronic acid molecules, since various sizes work in different ways. Studies have found that daily topical application of serums containing around 0.1 percent hyaluronic acid can lead to significant improvement in skin hydration, wrinkle appearance and elasticity.
• For treating dry eye: hyaluronic acid can be administered in liquid eye drop form three to four times daily for three months. Look for a concentration of hyaluronic acid around 0.2 percent to 0.4 percent, but also make sure to always read directions.

Hyaluronic acid supplements for joint pain

• According to the Arthritis Foundation, there are now several hyaluronic acid treatments approved for knee osteoarthritis in the U.S.: Hyalgan, Orthovisc, Supartz and Synvisc. These are often made from rooster or chicken combs and sometimes bacteria.
• In adults over age 18: 50 milligrams of hyaluronic acid can be been taken by mouth one to two times daily with meals.
• For people with osteoarthritis, research shows that 80 milligrams (containing 60 percent to 70 percent hyaluronic acid) taken daily for eight weeks helps relieve symptoms best.
• You can also talk to your doctor about hyaluronic acid injections. Some perform direct injections of about 20 milligrams into the painful joint once a week for several weeks to control pain and inflammation.

Precautions and Possible Side Effects

The FDA reports that hyaluronic acid products are normally safe when taken by mouth or used topically on the skin/mouth. Hyaluronic acid supplements and injections should be avoided by pregnant women or those who are breast-feeding, since it seems to be able to linger in breast milk and might be capable of negatively affecting a developing fetus or baby.

The FDA has approved the use of hyaluronic acid dermal fillers (usually in people over the age of 21) that have temporary effects. They are not permanent because they contain materials that are absorbed by the body over time, which does not seem to be harmful.

Most research suggests that hyaluronic acid dermal fillers in the treatment of facial wrinkles, folds and lines is generally safe if patients follow their doctor’s instructions afterwards. Some temporary side effects after receiving these injections are possible, such as mild inflammatory reactions and sensitivity to sunlight, but these tend to clear up within 2–7 days.

In very rare cases more serious side effects have occurred, including vascular changes (damage to the eyes due to blockage of blood vessels) and changes in eyesight.

Side effects of hyaluronic acid injections are more common when someone receives permanent fillers. It’s important that patients follow their doctor’s instructions after treatments, including avoiding wearing makeup for 24 hours after the injection, avoiding direct exposure to the sun or excessive heat for several days, using SPF 30 sunscreen daily and avoiding sports/vigorous activities during the week of the application. This helps limit the risk for inflammation and other adverse reactions.

When there are complications from hyaluronic acid filler injections, hyaluronidase is sometimes used to reverse the effects of the fillers. Hyaluronidases are enzymes that are able to break down HA.

Prescription and commercial products containing hyaluronic acid are usually made from either bacteria created within a lab or prepared from bird protein and cartilage. People with allergies to eggs or feathers should not use these products since they can trigger reactions and even bleeding. If you have allergies, always read ingredients and dosage directions so you’re not unsure of the type of hyaluronic acid you’re getting.

People using medications that affect blood clotting, such as warfarin (Coumadin) or aspirin, shouldn’t use HAhyaluronic acidsupplements since this can increase risk of bleeding.

Related: Polyglutamic Acid: A Powerful Moisturizer That Reduces Signs of Aging

Final Thoughts

• Hyaluronic acid is a lubricating fluid that’s naturally found in the skin, eyes, joints, fluid and connective tissue.
• Because hyaluronic acid has a very high capacity for holding water, it’s used in supplement, lotion, eye drop or serum form to give structure and moisture to damaged tissue.
• Certain types of hyaluronic acid also have anti-inflammatory properties and help reverse collagen/cartilage loss.
• Benefits of using hyaluronic acid including firming aging skin, reducing achy joints, moisturizing wounds and rewetting dry eyes.

The post Hyaluronic Acid Benefits for Skin and Joints appeared first on Dr. Axe.

Coenzyme Q10 (COQ10) is an essential element for many daily functions. In fact, it’s required by every single cell in the body.

As an antioxidant that protects cells from the effects of aging, CoQ10 has been used in medical practices for decades, especially for treating heart problems.

Although we create some of our own coenzyme Q10, there are still advantages to consuming more, and lack of CoQ10 is associated with damaging effects of oxidative stress. CoQ10 deficiency is thought to be linked with conditions such as diabetes, cancer, fibromyalgia, heart disease and cognitive decline.

Is CoQ10 right for you? Let’s find out.

What Is CoQ10?

The name may not sound very natural, but coenzyme Q10 is in fact an essential nutrient that works like an antioxidant in the body. In its active form, it’s called ubiquinone or ubiquinol.

Coenzyme Q10 is present in the human body in the highest levels in the heart, liver, kidneys and pancreas. It’s stored in the mitochondria of your cells, often called the cells’ “powerhouse,” which is why it’s involved in energy production.

What is CoQ10 good for? It’s used for important functions such as supplying cells with energy, transporting electrons and regulating blood pressure levels.

As a “coenzyme,” CoQ10 also helps other enzymes work properly. The reason it’s not considered a “vitamin” is because all animals, including humans, can make small amounts of coenzymes on their own, even without the help of food.

While humans make some CoQ10, CoQ10 supplements are also available in various forms — including capsules, tablets and by IV.

How CoQ10 Works

• To sustain enough energy to perform bodily functions, inside our cells tiny organelles called mitochondria take fat and other nutrients and turn them into useable sources of energy. This conversion process requires the presence of CoQ10.
• Coenzyme Q10 is not only necessary for producing cellular energy, but also for defending cells from damage caused by harmful free radicals.
• Coenzyme Q10 can exist in three different oxidation states, and the ability in some forms to accept and donate electrons is a critical feature in its biochemical functions that cancel out free radical damage.
• As a powerful antioxidant, Coenzyme Q₁₀ can increase absorption of other essential nutrients. It’s been shown that it helps recycle vitamin C and vitamin E, further maximizing their effects.

Should I Take a CoQ10 Supplement?

Who needs to take CoQ10? CoQ10 production naturally declines as we age past about 40 years old — just when we need our cells to help defend us most. This means older adults and those looking to age gracefully may wish to supplement with it.

Research suggests that natural synthesis of CoQ10, plus dietary intake, appears to provide sufficient amounts to help prevent a CoQ10 deficiency in healthy people — however, we produce less CoQ10 in older age, and people with certain health conditions, such as heart disease, also seem to make less.

CoQ10 Deficiency

Some contributing factors to CoQ10 deficiency/low levels, besides aging and genetic defects, are believed to include:

• Having chronic diseases, such as diabetes, cancer and congestive heart failure
• High levels of oxidative stress
• Nutritional deficiencies in B vitamins
• Mitochondrial diseases
• Taking statin drugs

Rarely, a person may suffer from “primary coenzyme Q10 deficiency,” which is a genetic defect that stops the body from properly synthesizing this compound. For these individuals, supplementing with CoQ10 is typically needed to help reverse brain- and muscle-related symptoms.

Benefits

1. Sustains Natural Energy

CoQ10 plays a role in “mitochondrial ATP synthesis,” which is the conversion of raw energy from foods (carbohydrates and fats) into the form of energy that our cells use, called adenosine triphosphate (ATP).

This conversion process requires the presence of coenzyme Q in the inner mitochondrial membrane. One of its roles is to accept electrons during fatty acid and glucose metabolism and then transfer them to electron acceptors.

The process of making ATP is crucial to every cell in the human body and also allows messages to be sent between cells. To maintain energy (down to the cellular level), ATP synthesis is vital, and it needs CoQ10 to do its job.

CoQ10 may even reduce fatigue related to exercise. Three separate double-blind, placebo-controlled studies in humans have shown improvements in exercise-related fatigue when supplemented with CoQ10 (at dosages between 100–300 milligrams per day).

2. Reduces Free Radical Damage

As both a water- and fat-soluble antioxidant, CoQ10 has been found to inhibit lipid peroxidation, which occurs when cell membranes and low-density lipoproteins are exposed to oxidizing conditions that enter from outside the body.

In fact, when LDL is oxidized, CoQ10 is one of the first antioxidants used to help offset the effects. Within mitochondria, coenzyme Q10 has been found to protect membrane proteins and DNA from the oxidative damage that accompanies lipid peroxidation and neutralize free radicals directly that contribute to nearly all age-related diseases (heart disease, cancer, diabetes, neurological disease, etc.).

One way this might be especially effective is found in a research study that discovered CoQ10 may help protect from some oxidative stress caused by insulin resistance and related to diabetes. Results are mixed on its effects on blood sugar, however.

3. Can Improve Heart Health and Offset Effects of Statin Drugs

Although experts feel that additional well-controlled clinical trials are still needed to prove its effects, CoQ10 has strong potential for prevention and treatment of heart ailments. It does this due its ability to improve cellular bioenergetics, acting as an antioxidant and boosting free radical-scavenging abilities.

What we do know is that CoQ10 supplementation may be useful for those taking statins and for people with high cholesterol. That’s because of its cholesterol-lowering effects.

Coenzyme Q10 may help reduce low-density lipoprotein (LDL) cholesterol and total cholesterol levels in some populations, including people with diabetes.

It may also lower side effects that statin medications can often cause, including fatigue. Statins are used to reduce an enzyme in the liver that not only decreases the production of cholesterol, but also further lowers the natural production of CoQ10.

It’s possible that CoQ10 can interact with lipid-lowering medications that inhibit the activity of HMG-CoA reductase, a critical enzyme in both cholesterol and coenzyme Q10 biosynthesis. A supplement of CoQ10 is often recommended to restore natural levels to their optimum marks and counter the effects of statin drugs, including muscle pain.

However, some evidence conflicts — as some reviews have found evidence is lacking to officially recommend CoQ10 supplementation for patients with statins.

This isn’t the only way CoQ10 can support the heart and circulatory system, though. CoQ10 can improve circulation — and it may be able to increase blood flow and improve exercise performance and capacity for people who have suffered heart failure.

Does CoQ10 lower blood pressure? Study results have been mixed overall. According to the National Institutes of Health, “The small amount of evidence currently available suggests that CoQ10 probably doesn’t have a meaningful effect on blood pressure.”

4. Slows Down Effects of Aging (Including Skin Changes)

Mitochondrial ATP synthesis is an important function for maintaining a fast metabolism, strength of muscles, strong bones, youthful skin and healthy tissue, and abnormal mitochondrial can cause issues.

Although supplementing with CoQ10 has not been shown to increase the life span of animals that have been tested with it, researchers believe it can slow down the age-related increase in DNA damage that naturally affects us all. Possible anti-aging benefits of consuming more CoQ10 include:

• Protection of the heart against stress-related aging.
• Protection of skeletal muscle genetic structure to keep those muscles strong, minimizing bone and joint injury risk.
• Improved fertility during your 40s by the reversal of egg degradation and increased production of ATP.
• Increased activity of antioxidants catalase and glutathione to protect cell membranes throughout the body from free radical damage.
• Reduced UV skin damage and signs of skin aging, such as wrinkles and loss of elasticity (when applied as topical cream and/or taken as a supplement). One randomized, placebo-controlled, double-blind study found that 150 mg/day of CoQ10 limited deterioration of viscoelasticity, improved smoothness and reduced some visible signs of aging when taken for 12 weeks.

5. May Help Protect Against Cancer

Within cells, CoQ10 helps transport proteins across membranes and separate certain digestive enzymes from the rest of the cell, which helps maintain optimal pH. It’s believed that diseases develop more easily in environments that have to work harder to maintain proper pH levels.

This, in addition to its major antioxidant capacity, may be one reason that cancer risk may be reduced among people with higher CoQ10 levels. Here are other reasons:

• Increasing impact of chemotherapy drugs and protect from side effects: Supplementing with CoQ10 during cancer treatment may help increase the cancer-killing potential of these medications (like doxorubicin and daunorubicin). There is also evidence that CoQ10 can protect the heart from DNA damage that can sometimes occur from high doses of chemotherapy medications.
• May slow or reverse spread of breast cancer: A 2017 article published in Future Oncology states: “Medical approaches are available for treatment of BC… A promising candidate is coenzyme Q10 which is an antioxidant that can target the mechanisms of BC tumor progression.” That’s not all. A 1994 study followed 32 breast cancer patients (ranging from 32–81 years old) classified as “high-risk,” due to the way their cancer had spread to lymph nodes. Each patient was given nutritional antioxidants, essential fatty acids and 90 milligrams per day of CoQ10. Not only did no patients die over the study period of 18 months, but no patient worsened during this period, all reported quality of life improvements and six patients went into partial remission. Two of the patients in partial remission were then given more coenzyme Q₁₀ (300 milligrams each day), both of whom went into totally remission, showing complete absences of previous tumors and tumor tissue (one after two months, the other after three months).
• Could help prevent colon cancer: One research study discovered CoQ10 significantly lowered oxidative stress in the colon that leads to colon cancer.
• Might play a role in the prevention of cervical cancer: Low levels of CoQ10 are seen in patients with cervical cancer, although it’s not clear why.
• May improve survival rate in end-stage cancers: A pilot study over nine years followed 41 patients with various primary cancers that had advanced to stage four and were given CoQ10 supplements plus an additional antioxidant mixture. Of the patients followed, the median time of survival was 17 months, five months longer than expected overall. In total, 76 percent of the patients survived longer than expected on average, with little to no side effects noted from the treatment.

6. May Protect Cognitive Health

In those with cognitive impairments, such as Parkinson’s disease, increased oxidative stress in a part of the brain called the substantia nigra is thought to contribute to symptoms.

CoQ10 has been shown to offset decreases in activity of mitochondrial electron transport chains that affect nerve channels and brain function, and studies show that people with cognitive disorders tend to have reduced levels of CoQ10 in their blood.

One randomized, placebo-controlled trial that evaluated the efficacy of 300, 600 or 1,200 milligrams a day given to 80 people with early Parkinson’s disease found that supplementation was well-tolerated and associated with slower deterioration of cognitive functions compared to the placebo. That being said, not every study has found coenzyme Q₁₀ to be effective over placebo.

Some preliminary studies have found positive outcomes in lab and research studies, and a few small human clinical trials, for CoQ10 to treat cognitive decline seen in other neurological diseases, including progressive supranuclear palsy, Huntington’s disease, amytrophic lateral sclerosis and Friedreich’s ataxia.

Regarding the most well-known neurodegenerative disease, Alzheimer’s disease, there have been little to no human trials conducted using CoQ10. However, research studies have found modestly positive results, making coenzyme Q₁₀ a possible addition to an Alzheimer’s diet and supplementation plan.

7. Could Improve Male Infertility

It’s possible CoQ10 can help improve fertility issues in men. In clinical trials, supplementation with coenzyme Q₁₀ significantly:

• Improved sperm motility (movement)
• Increased fertilization rates
• Boosted sperm count (especially when combined with selenium)
• Improved sperm morphology (size/form)
• Increased antioxidants in seminal plasma
• Aided in treatment of asthenozoospermia (diagnostically low sperm motility)
• Improved symptoms of Peyronie’s disease (a serious male infertility disease)

8. Helps Treat Symptoms of Fibromyalgia

Multiple clinical trials and case reports have found that CoQ10 may be a powerful natural method of treating fibromyalgia symptoms. In adults, the dosage was typically 300 milligrams per day, while one study on juvenile fibromyalgia focused on a 100 milligram dose.

Improvements included:

• reduction of overall pain symptoms
• less headaches
• reduction of fatigue/tiredness
• restored mitochondrial function
• reduced oxidative stress
• improvement in cholesterol markers (in the juvenile study)

COQ10 Foods

Coenzyme Q₁₀ is found naturally in our diets from foods, including fish, liver, kidney and the germs of whole grain.

The richest natural sources of dietary coenzyme Q10 are meat, poultry and fish, but vegetarian options, such as beans, nuts, some vegetables, eggs and dairy products, are also helpful for increasing your intake.

Some of the best foods for supplying CoQ10 include:

• Grass-fed beef
• Herring
• Free-range chicken
• Rainbow trout
• Sesame seeds
• Pistachio nuts
• Broccoli
• Cauliflower
• Oranges
• Strawberries
• Cage-free eggs
• Sardines
• Mackerel
• Organ meats, like giblets and liver

Currently, there is no specific dietary intake recommendation for CoQ10 established from the Institute of Medicine or other agencies.

Because it’s a fat-soluble antioxidant, it’s most easily absorbed when consumed with a small amount of healthy fats (just like vitamins E and A).

Although it can be obtained from certain foods, foods tend to only supply low doses, which is exactly why many experts recommend supplementing if you’re older or have a condition that may benefit from CoQ10 supplementation.

Symptoms of deficiency have not been widely reported or studied in much detail in the general population. It’s estimated that the average person’s diet contributes around 25 percent of total CoQ10.

The best way to obtain enough is to eat a varied, nutrient-dense diet – plus to consider supplementing if it makes sense for your individual situation.

COQ10 Supplements and Dosage

COQ10 is found in such low quantities in most foods that even a healthy diet might be an impractical way to meet the daily recommended dosages. Taking a daily, high-quality CoQ10 supplement in capsule form (which helps with easier absorption into the bloodstream) can close the bridge between this gap.

Dosage sizes of CoQ10 dietary supplements range anywhere from 50–1,200 milligrams per day. Most supplements fall in the 100–200 milligram range.

Depending on the condition a person is attempting to treat, the CoQ10 dosage recommendations can range from 90 milligrams up to 1,200 milligrams. This larger dose has typically been used only to study the neurological benefits of CoQ10 — most successful studies use between 100–300 milligrams.

The cost of taking 100 milligrams of a coenzyme Q10 ranges from 8 cents to over $3, depending on the specific brand and strength.

What’s important, and makes a big difference in terms of the benefits you’ll get from taking CoQ10 supplements, is that the concentration is actually equal to the amount listed. Some products use fillers or enhancers and may even supply less of a dosage than the manufacturer claims.

Look for products with reviews, certifications ensuring the listed dosage is correct and as minimal preservatives or fillers as possible, along with supplements that possess the right CoQ10 concentrations.

When should you take CoQ10, morning or night? While it can be taken any time that is most convenient, it’s best to take CoQ10 with a meal containing fat, since it’s fat-soluble. If you take a CoQ10 dosage that exceeds 100 mg per day, it’s best to split doses into two or three smaller servings, which will help with absorption.

There’s some evidence that taking CoQ10 at night may help with the body’s ability to use it, so a good option is taking it with dinner. However, some people report having difficulty falling asleep if they take CoQ10 close to bedtime, so this comes down to individual preference.

Risks and Side Effects

What are the risks of taking CoQ10? Although it’s considered to be very safe overall and has been used in the medical field for many years, CoQ10 side effects may still affect some people.

Potential CoQ10 side effects can include:

• Diarrhea
• Nausea
• Heartburn
• Upper abdominal pain
• Loss of appetite
• Headaches
• Insomnia
• Rashes
• Fatigue
• Dizziness
• Light sensitivity
• Irritability

Always read the dosage labels on your coenzyme Q10 supplements, and stick to them unless instructed otherwise by your health care professional.

Who should not take CoQ10? If you’re pregnant or breast-feeding, it’s probably best not to take CoQ10 supplements, since it’s not clear whether or not they’re safe in these cases.

Coenzyme Q10 supplements can decrease the anticoagulant efficacy of statins like warfarin and other common cholesterol-lowering medications (such as those known as HMG-CoA reductase inhibitor statins). Talk to your doctor about being monitored if you take these medications.

Final Thoughts

• CoQ10 is a natural substance found in the body and certain foods that helps fight oxidative stress and prevent tissue damage.
• What is CoQ10 good for? The top benefits of CoQ10 include having cholesterol-lowering effects, sustaining natural energy, improving heart and brain health, slowing signs of skin aging, and fighting some forms of cancer.
• Coenzyme Q10 is produced by the body naturally and also found in small amounts in some foods. CoQ10 foods include meat, fish, nuts, seeds, veggies and eggs. However, our ability to produce and use it decreases significantly with age.
• CoQ10 dietary supplement dosages range between 30—1,200 milligrams/daily, and the typically recommended dosage is between 100–200 milligrams each day for most conditions.
• CoQ10 side effects can potentially include digestive issues, fatigue, mood swings and fatigue, among others.

The post CoQ10 Benefits for Brain and Heart Health appeared first on Dr. Axe.

Zinc is an essential mineral that should be consumed every day in order to maintain overall health and perform hundreds of important body functions. Behind iron, it’s the second-most-abundant mineral in the body, and without enough of it, we’d suffer from weakened immunity, digestive issues, thinning hair and more. To avoid a zinc deficiency, supplements such as zinc sulfate are available for human consumption, in addition to agricultural and industrial purposes.

What exactly is zinc sulfate, and is it safe?

What Is Zinc Sulfate?

Zinc sulfate is an inorganic compound that’s a combination of sulfur and zinc, with the chemical formula ZnSO4. Products containing zinc sulfate can be powdered, granular, pelleted or tableted.

The compound is highly soluble in water and used in various applications due to its versatility and properties. It’s colorless, odorless and available as crystalline powder.

In agriculture, zinc sulfate is often used as a fertilizer to supplement zinc in the soil. Zinc is an essential micronutrient for plants, and its deficiency can lead to stunted growth and reduced crop yields. Adding zinc sulfate to the soil can help prevent or correct zinc deficiencies, promoting healthier plant growth.

Zinc sulfate also has various industrial applications, such as its use in the production of dyes, pigments and paints, along with its use in preserving wood.

In the health care industry, zinc sulfate is used for several purposes. It’s a common ingredient in over-the-counter remedies for colds, as it is believed to help reduce the duration and severity of symptoms. It is also used to relieve diarrhea in children.

Benefits/Uses

1. Works As Soil Fertilizer

Zinc sulfate is commonly used as a fertilizer to supplement zinc in the soil. A zinc deficiency in soil can adversely affect plant growth and crop yield. Therefore, adding zinc sulfate to the soil helps address deficiencies and promotes healthier plant growth to improve crop productivity.

2. Kills Moss

Zinc sulfate is used for moss control, especially on roofs or buildings. The sulfates react negatively with organic materials, and when used in power form, it attacks the organic makeup of moss, shocking and killing it.

3. Reduces Cold Symptoms

Zinc helps to control inflammation and prevent elevated inflammatory responses that occur when the body is fighting an infection. For this reason, zinc sulfate is often included in over-the-counter cold remedies and dietary supplements due to its potential to reduce the severity and duration of cold symptoms.

Research published in the Cochrane Database of Systematic Reviews indicates that zinc sulfate is associated with a significant reduction in the duration of cold symptoms.

A study published in Pediatrics International that involved 120 children found that although zinc sulfate had no effect on the duration of cold symptoms, it was effective in reducing the severity of symptoms, especially nasal symptoms.

4. Relieves Diarrhea

Zinc sulfate is used medically to relieve diarrhea. The World Health Organization recommends 20 milligrams of zinc daily for 10–14 days for children with diarrhea.

A 2020 study published in the New England Journal of Medicine concluded that lower doses of zinc, five to 10 milligrams daily, were also effective for relieving diarrhea and associated with fewer side effects, such as vomiting.

5. Industrial Applications

Zinc sulfate has applications in various industrial sectors, including its use in the production of dyes, pigments and paints, serving as a white pigment in some formulations. For the manufacturing of a white pigment called lithopone, zinc sulfate is used in the production of paints, plastics and ceramics.

Zinc sulfate is also employed as a preservative for wood, protecting it from decay and insect damage.

6. Animal Feed Supplements

Zinc sulfate is used as an essential component in animal feed supplements. It ensures that livestock and poultry receive adequate zinc intake, which is crucial for their growth, development and overall health.

Zinc plays a role in various biological processes in animals, including immunity, reproduction and enzyme function. Research shows that zinc sulfate supplementation is effective in improving zinc deficiency in cattle and can help with issues related to milk production.

Dosage

The proper dosage of zinc sulfate can vary depending on the intended use and the individual’s age, health condition and specific requirements.

For general reference, here are some commonly recommended dosage ranges for zinc sulfate in certain applications:

• Nutritional Supplements: The recommended dietary allowance (RDA) for zinc varies depending on age and gender. For adults, the RDA ranges from eight to 11 milligrams per day for women and 11–12 milligrams per day for men. Pregnant and lactating women may require higher doses, usually around 11–13 milligrams per day. When consuming zinc sulfate, it’s critical to consult with a health care professional to determine the appropriate dosage based on your specific needs and circumstances.
• Cold Remedies: When used as a treatment for cold symptoms, zinc lozenges or oral supplements may be recommended. The dosage and frequency can vary, but typical dosages range from 15–30 milligrams of elemental zinc per day for adults. Of course, it’s important to follow the specific instructions provided by the product and not exceed the recommended dosage or duration of use.
• Diarrhea: Zinc sulfate is sometimes recommended for children with diarrhea. The World Health Organization recommends 20 milligrams daily for about two weeks, but studies indicate that lower doses of five to 10 milligrams are also effective.
• Agricultural Applications: The appropriate dosage of zinc sulfate as a fertilizer for agricultural use depends on various factors, including soil conditions, crop type and zinc deficiency levels. Specific recommendations can be obtained from agricultural experts or based on soil testing to determine the optimal dosage for addressing zinc deficiencies in a particular farming situation.

Risks, Side Effects and Interactions

Humans need zinc to maintain normal body functions, and while zinc sulfate is generally considered safe when used in appropriate amounts, it is important to be aware of potential risks, side effects and interactions.

Here are some of the key considerations:

1. Side Effects: When taken in appropriate doses, zinc sulfate usually does not cause significant side effects. However, some individuals may experience gastrointestinal issues, such as nausea, vomiting, diarrhea or stomach cramps. These side effects are more likely to occur when high doses of zinc sulfate are consumed.
2. Copper Deficiency: Long-term and excessive use of zinc supplements, including zinc sulfate, can interfere with copper absorption in the body and lead to copper deficiency. Copper is another essential mineral that plays a vital role in various bodily functions, so it’s important to maintain a balanced intake of zinc and copper, and consult a health care professional if you’re considering long-term or high-dose zinc supplementation.
3. Interactions with Medications: Zinc sulfate may interact with certain medications, affecting their absorption and efficacy. For example, zinc supplements may reduce the absorption of antibiotics like tetracyclines and fluoroquinolones when taken simultaneously. Be sure to consult with a health care professional or pharmacist to check for potential interactions if you are taking any medications.
4. Allergic Reactions: Some individuals may be allergic or hypersensitive to zinc sulfate or other zinc-containing compounds. Allergic reactions can vary in severity and may include rash, itching, swelling, dizziness or difficulty breathing. If you experience any signs of an allergic reaction after consuming zinc sulfate, seek immediate medical attention.
5. Other Considerations: Pregnant or breastfeeding women, individuals with certain medical conditions (such as kidney disease), or those undergoing specific treatments should use caution and consult a health care professional before taking zinc sulfate supplements.

Conclusion

• Zinc sulfate is an inorganic compound that’s a combination of sulfur and zinc, with the chemical formula ZnSO4. It’s found in many forms, including as powder, pellets and tablets.
• Zinc sulfate is often used as a fertilizer to supplement zinc in the soil, and it has various industrial applications, such as its use in the production of dyes, pigments and paints, along with its use in preserving wood.
• In the health care industry, zinc sulfate is used in over-the-counter remedies for colds, as it is believed to help reduce the duration and severity of symptoms. It’s also used to relieve diarrhea in children.
• If you’re considering zinc sulfate consumption, speak to your health care provider for a recommended dose and duration of use. Excessive zinc sulfate intake may cause digestive side effects, such as stomach cramps, nausea and diarrhea.

The post The Potential Benefits and Applications of Zinc Sulfate appeared first on Dr. Axe.

Chondroitin is one of the most sought after joint supplements available on the market today, due to how it helps rebuild cartilage naturally and boosts recovery of tissue after injury or exercise.

As an important structural component of cartilage and one of the key substances that allows joints to withstand pressure, chondroitin is taken by many people with joint pain, osteoarthritis, and other signs of “wear and tear” due to aging. It’s commonly available in formulas containing similar and complimentary supplements, especially glucosamine and methylsulfonylmethane (MSM).

Although not every study has shown that chondroitin is capable of helping everyone who experiences joint pain, many studies do show support for its effectiveness and also safety.

Aside from offering relief to those with arthritis, chondroitin (and glucosamine) may help people dealing with conditions like chronic knee pain or sacroiliac pain (SI joint pain) that causes upper leg and lower back pain discomfort.

What Is Chondroitin?

Chondroitin is a natural substance found in the human body and a major component of cartilage. Drinking bone broth is probably the greatest way to obtain both glucosamine and chondroitin at home from a real food source, which is why it’s recommend as part of any arthritis diet plan. When found in supplement form, chondroitin can either be derived naturally from the cartilage of animals (including cows, pigs or sharks) or man-made.

The form of chondroitin made in laboratory settings is called chondroitin sulfate, which is a combination of chondroitin and mineral salts that help improve its absorption.

What do chondroitin supplements do? Both natural and laboratory-made chondroitin help build connective tissue throughout the body, including those that form joints and the gastrointestinal (GI) tract. Because it works by retaining water, chondroitin benefits include helping to add lubrication and flexibility to stiff or damaged tissues and joints.

How Chondroitin Works

Chondroitin is a major component of the human extracellular matrix (ECM), which is a component present within all tissues and organs that provides physical “scaffolding” for tissues. The ECM is composed of water, proteins and polysaccharides.

Chondroitin helps link together sugar and protein molecules and serves an important role in maintaining the structural integrity of tissue. Its primary benefit and mechanism of action is stimulating regeneration of cartilage, which is the connective tissue that cushions the ends of bones within joints.

Within chondroitin are tightly packed sulfate groups that form a barrier that can withstand compression, shock and even electrostatic charges that damage tissue. Chondroitin is technically a form of a complex carbohydrate, giving it shock and water-absorbing capabilities and making it crucial for allowing joint/bone movement without friction. This is why the loss of chondroitin from cartilage is a major cause of osteoarthritis that degenerates joints.

It’s also important for forming tissue elsewhere in the body, including the skin, GI tract and the brain. In regard to the the brain’s extracellular matrix, it helps stabilize normal brain synapses and protects the brain from injury. Following trauma to the brain, levels of chondroitin are increased rapidly to help regenerate new tissue in order to replace damaged nerve endings.

Benefits

1. Helps Treat Osteoarthritis Joint Pain

Estimates show that over 27 million adults in the U.S. live with osteoarthritis, which is the most common type of arthritis and degenerative joint disease that’s characterized by the breakdown of cartilage and increased joint pain. Chondroitin sulfate is commonly used to treat pains associated with osteoarthritis, especially forms that affect very susceptible body parts like the knees and hands.

Overall, studies have shown that use of chondroitin tends to cause modest improvements in joint pain over the course of several months, although some people experience even more benefits and more quickly — especially when combining several supplements together and making other changes like eating an arthritis diet to treat symptoms.

The University of Utah’s School of Medicine conducted the largest-ever clinical study investigating the effects of chondroitin and glucosamine, called “The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT).” According to reports released by the National Center for Complementary and Integrative Health, GAIT is the first large-scale, multicenter clinical trial in the U.S. to test the effects of the dietary supplements glucosamine hydrochloride (glucosamine) and sodium chondroitin sulfate (chondroitin sulfate) for the treatment of knee osteoarthritis.

• The GAIT study compared the effects of glucosamine and chondroitin sulfate (used separately and also in combination) to effects of a placebo and also a prescription drug.
• 16 rheumatology research centers across the U.S. and over 1,500 patients participated in the study, which lasted six months.
• Patients received one of five treatments over the course of six months, including the use of glucosamine and chondroitin, celecoxib (a popular prescription drug used for managing osteoarthritis pain) or a placebo. A positive response to any treatment was defined as a 20 percent or greater reduction in pain after six months compared to the start of the study.
• Results of the GAIT study showed that for participants with moderate to severe pain, glucosamine combined with chondroitin sulfate provided statistically significant pain relief compared with the placebo — about 79 percent had a 20 percent or greater reduction in pain versus about 54 percent for placebo group.
• Chondroitin and glucosamine actually worked for more people than the prescription did — 70 percent of participants in the celecoxib group experienced pain relief compared to placebo.
• However, for participants in the mild pain subset, glucosamine and chondroitin sulfate seemed to do less to reduce their pain. These participants on average didn’t experience statistically significant pain relief like those with more severe pain did.

Results from another randomized, double-blind, placebo-controlled clinical trial that appeared in Arthritis and Rheumatism tested the effects of chondroitin taken by 162 symptomatic patients with osteoarthritis of the hand. The results showed that patients who experienced chronic hand pain and took 800 milligrams of chondroitin sulfate (CS) daily experienced on average modest pain relief, reduced morning stiffness and improvements in overall functionality within three to six months of regular use.

Researchers also found that the majority of patients experienced no adverse side effects due to chondroitin, which often can’t be said of other painkilling medications that can cause adverse effects like stomach ulcers, dependence, digestive issues, blood pressure problems and more. The researchers’ conclusion was that “CS improves hand pain and function in patients with symptomatic OA of the hand and shows a good safety profile.”

2. Helps with Injury and Exercise Recovery

Even for people without osteoarthritis, there’s evidence suggesting that chondroitin used with glucosamine helps preserve valuable cartilage, decreases pain, increases physical function and enhances self-care activities.

It can reduce joint stress following exercise or injury by helping the body synthesize new cartilage, keeping joints flexible and controlling the body’s natural inflammatory responses.

3. Improves Wound Healing and Skin Health

Chondroitin and glucosamine are also used together to help heal wounds, skin-related defects, inflammation of the skin and even in veterinary medicine. Chondroitin can help the body produce collagen, which is essential for skin health, healing and fighting the effects of aging on the skin.

Treatments made using chondroitin and glucosamine are often used for wound dressing even for severe wounds, plus applied over scrapes, burns and lesions to keep wounds moist and promote faster recovery. Some studies have even found that in patients with burns requiring skin grafting, the use of chondroitin in treatment gels can speed up healing time and help control inflammation significantly.

Another substance/supplement that chondroitin may be combined with to improve skin health is hyaluronic acid. Hyaluronic acid is found in skin, eye sockets, all bones, connective tissue, joints, tendons and cartilage structures throughout the body — especially a type called hyaline cartilage, which covers the ends of bones and provides cushioning. It’s a lubricating, clear substance that’s produced by the body naturally to increase moisture and provide elasticity and flexibility.

The primary way in which hyaluronic acid helps improve appearance of “chronoaged skin” (skin aged due to sun exposure) is by reducing water loss and therefore dryness, dandruff, drooping eyes or lips, and sagginess/loss of volume. You can find hyaluronic acid lotions, creams, serums and supplements sold in health food stores, plus it’s also a naturally occurring ingredient in bone broth,

Because it helps form synovial fluid and can buffer bones while providing resistance to wear and tear, hyaluronic acid is also useful for lowering pains and tenderness associated with degenerative joint diseases.

Chondroitin with Glucosamine

Chondroitin and glucosamine are often used together because they have similar mechanisms of lowering inflammation and treating pain — plus they’re considered very safe and pose little risk for side effects. You might also find formulas made with glucosamine, chondroitin and MSM.

What is glucosamine, and how is it different than chondroitin? Like chondroitin, glucosamine is a natural anti-inflammatory compound found in human cartilage and connective tissue. Technically, glucosamine is an amino sugar that the body produces and distributes wherever tissue is located. It’s naturally abundant in fluids that surround joints and in supplement form is sold for the same purposes as chondroitin sulfate.

Studies have found that glucosamine has cartilage-regenerating effects and boosts the strength and flexibility of joints. Glucosamine sulfate is the form most often used today to treat joint pains and osteoarthritis, which is a combination of glucosamine and mineral salts that the body can absorb easily.

What is glucosamine and chondroitin used for? Chondroitin used with glucosamine can help lower symptoms associated with loss of collagen and cartilage, which are found in tendons, joints, ligaments, skin and the digestive tract. These conditions can include tendonitis, bursitis and so on.

In healthy people, when cartilage becomes damaged due to overuse, injury or inflammation, new cartilage is normally produced to take its place. Unfortunately, as we get older our ability to regenerate lost cartilage and repair damaged connective tissue becomes less efficient.

In both humans and animals, glucosamine and chondroitin stimulate the production of new cartilage and can also help reduce inflammation in the process. Is glucosamine and chondroitin effective? To date, more research has been done in regard to glucosamine’s benefits, although the two are very often combined for better results. When taken together benefits include:

• reduced joint pain
• improvement in functionality for patients with arthritis
• improved skin health
• better digestive function
• bone healing
• faster wound healing

Supplements and Dosage

Supplements containing chondroitin can go by many different names depending on the product’s specific formula: chondroitin glucosamine, glucosamine sulfate and chondroitin sulfate are all names you might encounter, for example. While the terminology might seem confusing, the various forms available can mostly all be used in same way.

Look for chondroitin supplements in health food stores, major details that sell supplements, or online. If you’re unsure about whether chondroitin or glucosamine are right for you to take, ask your healthcare provider first — especially if you take other medications, such as pain killers.

At this time, there isn’t a daily recommended intake for chondroitin or glucosamine. The GAIT study used these supplements in the following dosages:

• Glucosamine when used alone: 1,500 milligrams daily, taken as 500 milligrams three times a day.
• Chondroitin sulfate dosage when used alone: 1,200 milligrams daily, taken as 400 milligrams three times a day. Other studies have used doses around 800 milligrams daily and still seen some results.
• Glucosamine plus chondroitin sulfate combined: same doses — 1,500 milligrams and 800–1,200 milligrams daily.
• All participants in the GAIT study also look an over-the-counter painkiller (acetaminophen) regardless of which treatment group they were in. Over-the-counter painkillers have been found to be safe with use of these two supplements, so participants were allowed to take up to 4,000 milligrams (500-milligram tablets) per day to control pain except for the 24 hours before pain was assessed.

Risks and Side Effects

What are the side effects of taking glucosamine and chondroitin? Both glucosamine and chondroitin have been found to be as safe as placebo (fake pills or sugar pills used in “blind studies”) and cause fewer side effects than some other medicines. Today, these supplements are available in tablet, capsule, powder or liquid form and can be safely consumed with most medications or other dietary supplements.

However, chondroitin may interact with the anticoagulant (blood-thinning) drug warfarin (Coumadin), so check wit your healthcare provider before taking this supplement if you’re using that drug.

Although these supplements are unlikely to cause strong side effects and can help control your pain naturally, they won’t necessarily work for every person. Therefore, they shouldn’t take the place of your other medications unless you’ve discussed this with your healthcare provider. It seems like these supplements are most helpful when used long term and in combination with other lifestyle factors — like an anti-inflammatory diet, exercise, stretching and stress reduction.

For the most effectiveness, a brand of high-quality chondroitin that combines several substances together should be taken for at least three months and used in proper doses. You’re more likely to experience chondroitin side effects if you take very high doses, so always read dosage directions carefully.

The good news is that these supplements are safe to take even if you’ve had problems with other painkillers. Studies show that using these supplements regularly for up to three years poses little risk for side effects.

How much benefit you get from taking them ultimately depends on your starting level of inflammation, the amount of joint deterioration you’ve experienced, your medical history and other lifestyle choices. Some studies have reported potential chondroitin side effects (or those from glucosamine-chondroitin combinations) that include: abdominal pain, heartburn, drowsiness, headaches and allergic reactions (especially if you have an allergy to shellfish).

Final Thoughts

• Chondroitin is a natural substance that helps build cartilage which helps cover the ends of bones and allows them to glide and move smoothly.
• What is chondroitin sulfate used for? Chondroitin benefits include supporting joints’ flexibility and lubrication, which aids in exercise recovery and helps fights inflammation, stiffness and pain. It can be used in place of NSAIDs in patients who need long-term treatment and help with pain management, including those dealing with arthritis/osteoarthritis or chronic injuries.
• Glucosamine, chondroitin and MSM are often used together to support joint health. Chondroitin and glucosamine are both considered to be very safe and effective ways to lower joint pain, plus they are associated with less side effects then most pain-killing medications.
• Most people do not experience chondroitin side effects, however, some will not notice significant improvements in pain when using these products.

The post Chondroitin Benefits for Osteoarthritis & Joint Pain appeared first on Dr. Axe.

Protein is incredibly important when it comes to your health. It makes up the structure of your bones, muscles and skin, and it is used to build tissues and synthesize hormones, enzymes and neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough essential amino acids in your diet is critical to maintaining optimal health and preventing protein deficiency.

What are amino acids, and how can you be sure you get the right mix to keep your body healthy? Here’s what you need to know.

What Are Amino Acids?

The official amino acids definition includes any organic compound that contains both a carboxyl and amino group. To put it simply, they are considered the building blocks of proteins.

For example, they make up a large portion of your muscles and tissues, and protein foods like meat, fish, poultry and eggs are composed of many different types of amino acids.

How many amino acids are there, and what is the role of amino acids? There are 20 amino acids in total, each of which plays a very specific role in the body and is distinguished by its respective amino acid side chains.

These amino acids are involved in almost every biological process and aid in:

• wound healing
• hormone production
• immune function
• muscle growth
• energy production
• and more

Your body needs all amino acids to function and thrive. Some can be produced in the body while others need to be obtained from food.

Getting enough through either dietary sources or supplementation can help enhance weight loss, preserve muscle mass, improve exercise performance, boost mood and promote better sleep.

Amino acids have an interesting and long history. Asparagine was the first amino acid to be discovered when it was isolated from asparagus nutrition by French chemists Louis Nicolas Vauquelin and Pierre Jean Robiquet in 1806.

Glycine, leucine and cysteine were soon found in subsequent years, and threonine, the last one to be discovered, was found in 1935 by William Cumming Rose, the same biochemist who also determined which are essential and how much the body needs to function and thrive.

In 1902, scientists Emil Fischer and Franz Hofmeister were the first to propose that proteins are composed of individual amino acids, hypothesizing that bonds are formed between the amino group of one amino acid and the carboxyl group of another, creating the amino acids structure known as a protein peptide.

In recent years, research has continued to unearth new ways that amino acids impact the body as well as a long list of potential benefits associated with supplementation, proving just how important these compounds can be to health.

Essential Amino Acids vs. Non-Essential Amino Acids

The 20 amino acids that your body needs can be further divided into two distinct categories: essential amino acids and non-essential amino acids.

Essential amino acids cannot be synthesized by the body, That means you must get them from food sources to help meet your needs.

How many essential amino acids are there? There are nine essential amino acids that you must obtain through the diet, including:

1. Lysine: Lysine is necessary for growth and tissue repair as well as the production of several hormones, proteins and enzymes.
2. Leucine: This essential amino acid is involved in protein synthesis, wound healing, blood sugar control and metabolism.
3. Isoleucine: Research shows that isoleucine aids in detoxification, immune function and hormone excretion.
4. Tryptophan: Tryptophan is one of the most well-known amino acids that increases levels of serotonin, a neurotransmitter that regulates mood, pain, appetite and sleep.
5. Phenylalanine: This amino acid helps produce other amino acids as well as neurotransmitters like dopamine and norepinephrine.
6. Threonine: Research indicates that threonine forms the foundation of connective tissues like collagen and elastin.
7. Valine: Valine supports brain function, muscle coordination and calmness.
8. Histidine: This amino acid maintains the health of myelin sheaths in the human body, which protects nerve cells against damage.
9. Methionine: Research suggests methionine keeps skin elastic and helps strengthen the hair and nails.

Getting a good variety of amino acids in your diet is crucial to maintaining overall health. A deficiency in any of these key essential amino acids can cause serious side effects that affect nearly every aspect of health, including immune function, muscle mass, appetite and more.

In contrast, non-essential amino acids can be produced by your body, meaning it’s not as crucial to get them through the foods that you eat. There are a total of 11 amino acids that make the non-essential amino acids list, including:

1. Arginine: Arginine stimulates immune function, fights fatigue and optimizes heart health. Creatine monohydrate is formed in the liver, pancreas and kidneys, mostly with the help of arginine, glycine and methionine.
2. Alanine: Research suggests that alanine aids in metabolism and provides energy for muscles, brain and central nervous system.
3. Cysteine: Cysteine is the main type of protein found in hair, skin and nails, and it is crucial for collagen production and skin health.
4. Glutamate: This non-essential amino acid acts as a neurotransmitter in the central nervous system.
5. Aspartate: Aspartate helps produce several other amino acids, including asparagine, arginine and lysine.
6. Glycine: Glycine functions as a neurotransmitter to support brain health.
7. Proline: Proline is found in collagen, which helps promote joint health, metabolism and skin elasticity.
8. Serine: Serine is necessary for fat metabolism, immune function and muscle growth.
9. Tyrosine: Tyrosine helps synthesize thyroid hormones, melanin and epinephrine.
10. Glutamine: Studies indicate that glutamine supports many metabolic processes and provides energy for the cells in the body.
11. Asparagine: Asparagine acts as a diuretic, and it optimizes brain and nerve cell function.

Some of the compounds on the amino acid list are also considered “conditionally essential.” That means they are usually not required by the body but may become essential under certain conditions, such as extreme illness or stress.

Amino acids can also be classified into other groups based on their structures and side chains, including:

• polar amino acids
• aromatic amino acids
• hydrophobic amino acids
• ketogenic amino acids
• basic amino acids
• acidic amino acids

Health Benefits

1. Enhance Weight Loss

Amino acids benefit weight loss by enhancing fat loss and preserving lean body mass. Supplementing with branched-chain essential amino acids, in particular, has been shown to be especially effective when it comes to weight loss.

Impressively enough, a study published in the Journal of the International Society of Sports Nutrition showed that consuming a supplement with branched-chain amino acids (BCAAs) while following an eight-week resistance training program led to significant increases in lean body mass and strength gains, plus greater decreases in percent body fat than consuming a whey protein supplement or sports drink. However, other research has turned up mixed results, indicating a need for additional studies in the future.

2. Preserve Muscle Mass

As the primary building blocks of muscle tissue, amino acids are absolutely essential to muscle maintenance and muscle growth. Plus, some studies have found that supplementing with essential amino acids can help prevent muscle loss, which is a common side effect that occurs with both aging and weight loss.

For instance, a 2010 study published in the journal Clinical Nutrition found that supplementation with essential amino acids helped improve muscle function for older adults on bed rest. Similarly, a study out of South Carolina found that supplementing with essential amino acids was effective at preserving lean body mass while promoting fat loss in athletes.

3. Improve Exercise Performance

Whether you’re a casual gym-goer or a competitive athlete, essential amino acids are definitely necessary if you’re looking to bring your workout to the next level. In fact, essential amino acids like leucine, valine and isoleucine are commonly used to help promote muscle recovery, prevent soreness and fight fatigue as part of a healthy, post-workout meal.

One large review of eight studies found that supplementation with BCAAs was able to reduce muscle soreness and improve muscle function following intense workouts. Another study conducted by Leeds Metropolitan University found that taking four grams of leucine daily helped enhance strength in men during a 12-week resistance training program.

Additionally, a 2020 study published in Clinical Nutrition concluded that 15 grams of essential amino acid supplementation was metabolically safe for healthy older adults with moderate protein intake and did not decrease insulin sensitivity when used in combination with aerobic exercise.

4. Boost Mood

Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining mental health. It’s used by the body to synthesize serotonin, a neurotransmitter that is believed to influence mood.

Research indicates that an imbalance in this important neurotransmitter can also contribute to serious problems like depression, obsessive compulsive disorder, anxiety, post-traumatic stress disorder and even epilepsy.

A 2015 study published in the British Journal of Nutrition reported that chronic treatment with tryptophan had beneficial effects on both cognitive and emotional function while also enhancing feelings of happiness. Meanwhile, other research has also found that tryptophan can help treat symptoms of depression and help alleviate anxiety.

5. Promote Better Sleep

In addition to its powerful mood-boosting effects, some evidence suggests that tryptophan may also help enhance sleep quality and treat insomnia as well. This is because it helps increase levels of serotonin, which is involved in the sleep cycle.

A large review published in the journal Evidence-Based Complementary and Alternative Medicine noted that there is evidence to support a sleep-moderating effect of tryptophan, although research is still mixed. Unlike many over-the-counter sleep medications, tryptophan is also well-tolerated and associated with minimal side effects, making it a great natural remedy to help promote better sleep.

6. Boost Skin Health

The skin is made up of fibrous proteins, including keratins, collagen and elastin. Because amino acids are the building blocks of these proteins, they play a role in skin health and appearance.

Research published in Advances in Experimental Medicine and Biology indicates that amino acids are important nutrients required for wound healing promotion, repair of the damaged skin, protection against sunlight damage, maintenance of a healthy skin microbiome, acid-base balance and water retention in cellular layers.

Food Sources

The best way to ensure you meet your needs for all nine essential amino acids is to include a wide array of essential amino acids foods in your diet.

Common proteins like meat, fish, poultry, eggs and dairy products are some of the top essential amino acids sources and typically considered complete proteins. This means they contain all of the essential amino acids.

For vegetarians, quinoa, buckwheat, and fermented soy foods like tempeh or natto are also considered complete proteins.

Keep in mind that, although many plant-based protein sources are considered “incomplete proteins” because they lack one or more of the essential amino acids, they can be combined with other foods to help fill in the gaps and make sure you meet your nutritional needs. Therefore, if you follow a well-balanced diet, it’s easy to get all of the essential amino acids that your body needs.

Which foods are high in amino acids? Here are a few of the top essential amino acids foods that you may want to add to your diet:

• Meat: beef, lamb, venison, etc.
• Fish: salmon, tuna, mackerel, sardines, etc.
• Poultry: chicken, turkey, duck, etc.
• Eggs
• Dairy Products: milk, yogurt, cheese
• Fermented Soy: tempeh, natto, miso
• Condiments: coconut aminos
• Legumes: lentils, beans, peas
• Whole Grains: quinoa, buckwheat, oats, amaranth, brown rice, etc.
• Nuts: almonds, walnuts, pistachios, etc.
• Seeds: chia seeds, pumpkin seeds, flaxseeds, etc.
• Plants: moringa

Amino Acid Supplements

Although amino acids are widely available in a variety of different food sources, you can also opt for supplementation to get a quick and concentrated boost of amino acids benefits. There are many different types of supplements available that differ in the type offered as well as the potential health benefits.

Protein powder supplements like whey protein, hemp protein powder or brown rice protein offer many essential amino acids that your body needs while delivering a hearty dose of protein. Collagen and protein powder made from bone broth are two other easy options that can provide a good amount of protein as well as an array of essential amino acids.

You can also opt for isolated amino acid supplements, such as tryptophan, leucine or lysine. Each of these has been linked to specific health benefits, and they’re all often used as natural treatments for conditions like cold sores, depression or insomnia.

Regardless of which type of amino acid supplement you select, be sure to follow the recommended dosage carefully to avoid unwanted side effects. If you do experience any negative symptoms, consider decreasing your dosage or discontinuing supplementation and consulting with a trusted health care practitioner.

Signs of Deficiency

What is amino acid deficiency, and what causes it? Also known as protein deficiency, this is a serious condition that occurs when you don’t consume enough amino acids to meet your daily needs.

It can result in a long list of negative symptoms, ranging from reduced muscle mass to bone loss and beyond.

Some of the top symptoms of an amino acid deficiency can include:

• Dry skin
• Splitting hair
• Hair loss
• Brittle nails
• Thinning hair
• Decreased muscle mass
• Impaired growth in children
• Increased appetite
• Decreased immune function
• Bone loss
• Puffiness and swelling

Protein deficiency can affect anyone who doesn’t get enough amino acids in the diet. Older adults and people with chronic conditions, such as cancer, are at an especially high risk for protein deficiency because they often have increased protein needs and decreased food intake.

Those following a vegan or vegetarian diet should also plan their diets carefully to ensure they meet their protein needs by eating a variety of plant-based protein foods.

Risks and Side Effects

Essential amino acids are necessary for many aspects of health, and a deficiency can cause a long list of serious side effects and symptoms. Following a well-rounded diet with plenty of essential nutrients and protein foods is key to preventing a deficiency and ensuring you get enough.

Consuming high amounts of protein from protein-rich food sources is unlikely to cause any negative side effects. However, it is possible to go overboard and consume too much protein, especially from protein supplements.

Some of the possible side effects of consuming too much protein include weight gain, kidney issues, constipation and bad breath.

If you notice any of these adverse symptoms or suspect you may have a protein deficiency, it’s best to consult with your doctor to address any concerns and find the best treatment plan for you.

Conclusion

• What is an amino acid? There are many different ways to define amino acid compounds, but amino acids function as the building blocks of protein molecules and make up a large portion of the cells and tissues in the human body.
• They can be further broken down into essential and non-essential amino acids. The essential amino acids definition includes any amino acid that your body is unable to produce on its own, meaning that it’s required to obtain through food sources instead. Non-essential amino acids, on the other hand, can be synthesized by your body and are not necessary to consume through the diet.
• How many essential amino acids are there? There are nine different ones, including lysine, leucine, isoleucine, phenylalanine, threonine, histidine, methionine, tryptophan and valine.
• Arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine and asparagine are on the list of amino acids that are considered non-essential.
• Essential amino acids may help promote weight loss, preserve muscle mass, improve exercise performance, promote better sleep and enhance your mood.
• To be sure you get the amino acids that your body needs, eat a well-balanced, healthy diet rich in protein foods like meat, fish, poultry, eggs, legumes, nuts and seeds.

The post Non-Essential vs. Essential Amino Acids + Benefits for Weight Loss, Muscle Gain and Even Mood appeared first on Dr. Axe.

Although it may have a well-deserved reputation as one of the top arthritis supplements on the market, glucosamine does far more than just relieve joint pain.

What are the benefits of taking glucosamine? Research shows that it can help decrease inflammation, lead to improved gut health and more.

Not only is glucosamine extensively studied and widely available in both pharmacies and over-the-counter, but it also ranks as one of the safest supplements available, even when used for several months or even years.

What Is Glucosamine?

Glucosamine is a compound naturally found within the cartilage of your joints. It’s made from chains of sugars and proteins bound together. It acts as one of the body’s natural shock-absorbents and joint lubricants, allowing you to move around while minimizing joint, bone and muscle pain.

Uses

Most of the research done on this supplement have looked specifically at the benefits of glucosamine sulfate, the natural chemical found in the human body. The “sulfate” seems to play an important part in joint health because it helps the body produce cartilage.

It appears to have a greater impact than other forms, including glucosamine hydrochloride or N-acetyl glucosamine.

There’s no current recommended daily dosage for glucosamine, but most people do best when taking 500–1,500 milligrams daily, whether alone or in combination with other supplements like sulfate, omega-3s or in a MSM supplement. This dosage is often used to help:

• lower inflammation and help reverse autoimmune reactions
• preserve joint health
• reduce joint pain and tenderness
• protect and repair gut lining
• fight irritation to the stomach, bladder and intestines
• treat inflammatory bowel disease and leaky gut syndrome
• rebuild tissue and stronger bones following fractures or injuries

Benefits

1. Improves Joint Health and Osteoarthritis

Why exactly is glucosamine good for joints? Researchers state that using glucosamine supplements, or obtaining it from natural sources like bone broth sources, can increase the amount of cartilage and synovial fluid someone maintains, helping to prevent joint breakdown and relieve pain.

Glucosamine is an amino-saccharide that helps create cartilage from compounds called aggrecan and proteoglycans. Since joint deterioration and loss of cartilage are common osteoarthritis triggers, it’s easy to see why studies suggest that it’s cartilage-building properties are important ways to naturally ease symptoms of the condition.

Although not every person with severe joint pain will benefit from glucosamine supplementation, many reviews report finding relief from pain within just six to eight weeks. Compared to many other supplements like chondroitin, glucosamine consistently ranks as one of the most effective for treating arthritis discomfort.

Studies and osteoarthritis research, including osteoarthritis randomized, placebo-controlled studies, show that taking about 800 to 1,500 milligrams of glucosamine daily can help millions of people suffering from degenerative joint diseases, preventing further damage, especially in commonly affected joints such as those in the knees and hips.

It has been shown to help offer relief from joint pain within 4–8 weeks, which might be longer than some prescriptions or over-the-counter painkillers, but it’s also a more natural and well-tolerated approach.

Glucosamine slows down deterioration of joints when used long-term and also offers other benefits that prescription painkillers cannot, such as reductions in chronic inflammation and improved digestive health. The results of taking it can differ from person to person, but some long-term users often report pain relief that allows them to avoid surgeries and lower or eliminate the use of medications.

The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), which is considered the most comprehensive trial ever done involving glucosamine, found that the combination of glucosamine and chondroitin sulfate used for eight weeks resulted in significant relief in the majority of study participants who had high amounts of joint pain. Many experienced improvements regarding their moderate-to-severe knee pain when using it for joint health.

2. Enhances Digestion and Eases Inflammatory Bowel Disorders

Glucosamine is vital for gut health as it serves an important role in the health of your microbiome, which has been shown to play a part in everything from chronic inflammation to disease development. In fact, one study out of Australia showed that supplementation with glucosamine sulfate may alter the composition of the beneficial bacteria in your gut, which could have far-reaching effects on health and immunity.

It’s even been shown to be an effective leaky gut supplement, combating a condition sometimes called “intestinal permeability,” in animal studies. This condition involves undigested food particles and proteins (like gluten, toxins and microbes) passing into the bloodstream through tiny openings in the lining of the GI tract.

Research suggests that glucosamine supplements, or naturally glucosamine-rich bone broth, could help repair damaged tissue and lower inflammation related to inflammatory bowel disease (IBD), a condition that is notoriously painful and hard to treat.

In 2000, researchers from University College School of Medicine found that glucosamine was an effective, inexpensive and nontoxic supplement used for treating chronic inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis.

They also showed that children affected by inflammatory bowel disease tend to have lower levels of glucosamine in the body. Interestingly, N-acetyl cysteine supplementation (GlcNAc) offered a mode of action distinct from other treatments, resulting in reduced symptoms in 75 percent of patients.

Other evidence suggests that glucosamine may also help repair the lining of the bladder, stomach and intestines.

3. Helps Relieve TMJ Symptoms

TMJ is a disorder related to the temporo-manibular joint in the jaw and is a common condition that affects young to middle-aged adults. It makes it harder to talk, eat and function normally.

How does glucosamine work for TMJ? Studies indicate glucosamine helps ease TMJ symptoms and pain in people with arthritis that affects the jaw.

One 2018 review out of Brazil showed that glucosamine was as effective as ibuprofen at relieving pain when taken over a 12-week period. Taking 500 to 1,500 milligrams of it daily for several months or years may help you sleep better, chew and heal while lowering inflammation in the jaw long-term.

4. Alleviates Bone Pain

Many people with bone pain, low bone density and a history of fractures can benefit from taking glucosamine, which also aids in bone healing. This is especially true if they also have chronic joint pain or a form of arthritis.

Some evidence suggests that it helps preserve articular cartilage surrounding bones, decreases pain, increases physical function and enhances activities in people with bone disorders or those who are at most at risk for bone loss, such as middle-aged and older women.

5. May Help Support Cardiovascular Health

Glucosamine has anti-inflammatory properties, and regular use is associated with lower levels of blood C-reactive protein, which is a marker for inflammation

According to an article published in the New England Journal of Medicine, results from animal and cross-sectional human studies suggest that glucosamine use lowers cardiovascular disease (CVD) risk.

In one study (the U.K. Biobank prospective study), researchers found an association between regular use of glucosamine and lowered CVD risk among almost 500,000 adults. Regular glucosamine users had significantly lower risks for overall adverse CVD events (15 percent lower), cardiovascular-related death (22 percent lower), coronary heart disease (18 percent lower), and nonfatal stroke (9 percent lower) compared to nonusers.

These associations were found to be especially strong for current smokers.

Supplement Types and Dosage

Glucosamine supplements can be found in several forms, including:

• Glucosamine sulfate (aka glucosamine sulphate)
• Glucosamine hydrochloride (glucosamine hcl)
• N-acetylglucosamine or acetylglucosamine

Glucosamine sulfate (or glucosamine sulphate) is considered the most beneficial and best oral form because it’s easily absorbed and has been extensively researched. It also contains sulfate, which is required for the production and maintenance of cartilage.

Glucosamine hydrochloride and N-acetylglucosamine, on the other hand, have not been as well-studied and are lacking the sulfate component necessary for cartilage production.

Below are recommended oral glucosamine dosage instructions for adults:

• For improving joint health and lowering joint pain: 500 to 1,500 milligrams daily (can be taken as 500 milligrams in three divided doses). You can use it in combination with other anti-inflammatory supplements, including turmeric and omega-3 fatty acids.
• For easing arthritis/osteoarthritis symptoms: 800 to 1,500 milligrams daily taken with 400 milligrams of chondroitin sulfate. This amount can safely be used long-term for up to three years. You can also use a topical cream containing 30 milligrams glucosamine, which you can apply to painful areas for up to two months at a time.
• For improving digestive health: 500 to 1,500 milligrams taken daily. You might want to combine it with other helpful supplements known to boost gut health like MSM, licorice root, digestive enzymes or probiotics.

Glucosamine vs. Chondroitin vs. Glutamine

Glucosamine, chondroitin and MSM are three of the most common supplements used to promote joint health, but there are several notable differences between them.

• Like glucosamine, chondroitin is a naturally occurring substance found in the connective tissue of your body. Chondroitin sulfate is a supplement that works like glucosamine to promote joint health and reduce inflammation, according to studies. Many joint health supplements combine glucosamine and chondroitin to take advantage of the unique health benefits of both.
• Methylsulfonylmethane (MSM) is a sulfur-containing compound that is found in the tissues of all living organisms. Similar to glucosamine, MSM can help improve immunity and decrease inflammation to alleviate joint pain.
• Glutamine, on the other hand, is a type of essential amino acid required by the body. It’s often found in supplement form and is used to enhance weight loss, increase fat-burning and build muscle mass and strength. Much like glucosamine, it has been shown to reduce intestinal permeability to reduce inflammation and protect against conditions like leaky gut syndrome.

Risks, Side Effects and Drug Interactions

Since it’s already present within the human body, glucosamine is usually very safe and well-tolerated. Many studies have found that daily use of it can improve symptoms in adults with a very low risk of side effects.

However, it can cause food allergy symptoms in those who have an allergy to the source used to make glucosamine supplements (such as shellfish). If you have a known shellfish allergy, make sure to carefully check the label and ingredient information, as many supplements are derived from crustaceans.

What are the side effects of taking glucosamine? Although rare, potential side effects of glucosamine supplements may include: indigestion, nausea, heartburn, diarrhea, constipation, skin reactions and headaches.

Research is limited on the effects of it on women who are pregnant or breastfeeding, so it’s best to avoid taking supplements during these times unless under medical supervision.

There is also some evidence that glucosamine supplements in high doses might have the potential to cause changes in cholesterol, insulin resistance and blood sugar levels in people with diabetes or high cholesterol, so be careful if you fall into these categories and consider consulting with your doctor to address any concerns. Be sure to also discuss potential interactions if you take medications like chemotherapy drugs, including etoposide, teniposide and doxorubicin.

Glucosamine for Dogs

Besides helping ease joint pain and improving digestive health in older adults, glucosamine can also be used to improve the quality of life for your furry friends, too. In fact, it’s a common ingredient in both chews and capsules designed to help improve joint function in dogs as they start to get older.

Vets typically recommend starting off with a “loading dose” for a few weeks and then scaling down to a lower maintenance dose for long-term use. Although symptoms can start to improve over a period of just a few weeks, your dog can continue taking glucosamine even longer to further protect and preserve joint health with advanced age.

Joint supplements geared specifically towards older dogs often contain a mix of ingredients, including glucosamine, chondroitin and MSM. They are typically available over-the-counter but can be prescribed by your veterinarian as well.

History and Facts

Glucosamine was first identified in 1876 by German surgeon, Dr. Georg Ledderhose, who had been conducting experiments on cartilage in Strassburg. It took another 63 years, however, until the stereochemistry of the compound was determined by British chemist, Norman Haworth, the same scientist who received a Nobel prize for his research on carbohydrates and vitamin C.

Although it’s generally considered safe, it has not been approved for medical use in humans by the Food and Drug Administration in the U.S. For this reason, it is classified as a dietary supplement rather than a medication.

In most of Europe, however, glucosamine is approved for use as a medical drug and is often recommended as a safe treatment for conditions like osteoarthritis. In 2003, the European League Against Rheumatism updated their recommendations for the management and treatment of knee osteoarthritis by evaluating the safety of commonly used medications. It was found to be one of the least toxic ingredients, scoring a 5 out of 100 in terms of toxicity.

Final Thoughts

• Glucosamine is a compound naturally found within the cartilage of your joints.
• It has anti-inflammatory properties and has been shown to improve joint health, enhance digestion, alleviate bone pain and reduce TMJ symptoms.
• Glucosamine, chondroitin and MSM are common medications used to treat joint pain. They are often used alone or together as part of a joint health complex.
• You can find glucosamine in some food sources, including bone broth, allowing you to take full advantage of the health-promoting properties of this powerful compound.

The post Glucosamine Benefits for Joint Pain, Osteoarthritis and More appeared first on Dr. Axe.

Have you heard the hype about SAM-e (s-adenosylmethionine)? It’s a dietary supplement that has been on the U.S. market for only 25 years, long after it was discovered in Italy in 1952. Although it’s only available by prescription in Europe to treat conditions like depression and arthritis, the supplement is becoming more and more popular in the U.S. for a number of health concerns.

SAM-e is made in the body from methionine, an amino acid that’s found in foods like egg whites, wild-caught fish, oats and sesame seeds. Your body needs it to make certain chemicals and to regulate key functions in our cells. Although SAM-e is found naturally in our bodies, the supplement you buy in stores is only a replication of the compound.

So is SAM-e worth the hype? It appears that the compound has potential as a natural anti-inflammatory, pain-relieving and mood-boosting agent, but more human studies are needed to determine how exactly we should be using it. Until then, you should use it with caution and under the care of your healthcare provider.

What Is SAM-e?

The brain synthesizes SAM-e, or S-Adenosyl-L-Methionine, from methionine, an essential amino acid that plays an important role in the growth of new blood vessels, and adenosine triphosphate, an energy-producing compound that acts as a source of fuel within our cells. It is made naturally in the body, and it has been found to regulate key functions in our living cells.

S-adenosylmethionine is involved in a vital process called methylation, which supports a number of biochemical reactions that take place in the human body, and is involved in gene expression, DNA repair, maintaining cell membrane fluidity, synthesizing proteins and neurotransmitters, and metabolizing fats and minerals. In fact, a recent review published in the Journal of Psychiatry & Neuroscience mentioned over 35 methylation reactions that involve SAM-e.

Scientifically speaking, S-adenosylmethionine is a methyl-group donor in the biosynthesis of DNA and RNA nucleic acids, proteins, phospholipids, epinephrine, creatine, melatonin and other molecules. What does this mean? Basically, SAM-e is involved in many metabolic processes throughout the body, and it plays a role in the formation, activation and breakdown of many chemicals, including hormones and proteins.

SAM-e increases the turnover of serotonin and may increase levels of dopamine and norepinephrine. It’s been shown to exhibit anti-inflammatory and analgesic effects and is often used to relieve pain while improving physical function.

When doctors found that conditions like depression and liver disease were associated with abnormal levels of S-adenosylmethionine in the body, researchers began to investigate the efficacy of SAM-e in the treatment of these types of health concerns.

Overall, there has been evidence that SAM-e may help improve a host of conditions, including depression, liver disease, osteoarthritis and fibromyalgia. However, researchers agree that more studies are needed to fully understand the mechanisms and medicinal potential of the supplement.

Potential Benefits

1. Works as an Antidepressant

Several placebo-controlled studies have demonstrated the antidepressant properties of S-adenosylmethionine, but as of now, the evidence is not conclusive. Research shows that SAM-e levels tend to be lower in depressed individuals compared to individuals who don’t report signs of depression, so it’s believed that it does have beneficial effects when used for depression, but most of the trials that have been conducted only lasted a few weeks and included a small number of participants.

A 2016 comprehensive review published in CNS & Neurological Disorders Drug Targets found that numerous studies show SAM-e affecting critical components involved in the pathophysiology of major depressive disorder, and several randomized controlled trials have supported that S-adenosylmethionine is superior to placebo and tricyclic antidepressants. Researchers also indicated that recent findings demonstrate SAM-e’s efficacy in patients that are non-responsive to selective serotonin reuptake inhibitors and serotonin-norepinephrine reuptake inhibitors.

An interesting study conducted by researchers in Melbourne, Australia, found that when SAM-e was used to treat major depressive disorder in adults, it was superior to the placebo among males but not among females. This double-blind, randomized clinical trial suggests that gender might impact the antidepressant efficacy of SAM-e, with greater therapeutic effects found among males.

That being said, more research is needed to fully understand the potential of S-adenosylmethionine as a treatment for depression and keep in mind that some of these studies involve using intravenous SAM-e rather than oral forms that are taken by mouth.

2. Relieves Osteoarthritis

Researchers are still looking into whether or not S-adenosylmethionine is an effective dietary supplement for the treatment of osteoarthritis, or degenerative joint disease. Animal studies show that SAM-e stimulates the production of cartilage, which is critical in reversing the disease process. It may also help reduce pain and stiffness because of its anti-inflammatory properties and its ability to increase glutathione levels.

A 2002 study published in the Journal of Family Practice found that SAM-e appears to be as effective as NSAIDs in reducing pain and improving functional limitation in patients with osteoarthritis. Plus, those taking SAM-e were less likely to report adverse effects when compared to patients using NSAIDs for osteoarthritis.

3. Improves Symptoms of Fibromyalgia

Fibromyalgia is chronic and widespread pain in the muscles and connective tissue. People with this condition often suffer from long-term pain, fatigue, depression and mood disorders.

Some evidence shows that S-adenosylmethionine has some beneficial effects on fibromyalgia symptoms, including a double-blind clinical evaluation that was conducted at Frederiksberg Hospital’s Department of Rheumatology in Denmark. When 800 milligrams of SAM-e were administered orally for six weeks, patients with fibromyalgia reported improvements in clinical disease activity, pain experienced during the last week, fatigue, morning stiffness and mood when compared to patients receiving a placebo.

4. Supports Liver Function

Research suggests that SAM-e biosynthesis is depressed in patients with chronic liver disease, and this depression may exacerbate liver injury. For this reason, it’s believed that SAM-e supplementation may represent a useful therapy for liver disease.

Researchers “support the efficacy and safety of SAM-e for the treatment of chronic liver diseases.” S-adenosylmethionine appears to be particularly useful in helping improve liver function and can be used as part of a medication regime for liver health; however, studies show that it does not improve outcomes or reduce the occurrence of adverse events for chronic liver diseases. Overall, more research is needed regarding the basic treatment of liver disease with SAM-e before concrete recommendations can be made.

5. May Improve Brain Function

S-adenosylmethionine plays a role in methylation, a vital process that supports a number of biochemical reactions in the body, including the brain. Because the ability to methylate declines with age, the risk of neurodegenerative diseases, like Alzheimer’s, increases. Evidence indicates that SAM-e levels are lower in patients with Alzheimer’s, which may compromise their metabolism and brain function.

Also, S-adenosylmethionine is involved in glutathione production, a powerful antioxidant that works from within the cell. Studies suggest that decreased glutathione levels may be involved in the pathology of Alzheimer’s and other neurodegenerative diseases.

Like most benefits associated with S-adenosylmethionine, it’s still unclear whether or not the supplement can definitely improve cognitive impairment in humans, but there are some promising animal studies on the topic.

An animal model meta-analysis that was published in PLoS One evaluated the effect of SAM-e on cognitive ability as measured by maze performance in mice. Maze performance is used to measure a rodent’s spatial learning and memory. After reviewing 13 experiments, researchers indicated that supplementing with SAM-e improved cognitive performance, especially in mice that were deficient in folate. They concluded that S-adenosylmethionine “may be useful in improving spatial memory in patients suffering from many dementia forms including Alzheimer’s disease.”

6. Works as Natural Pain Reliever

SAM-e supplements have become known for their natural pain-relieving effects, which is why people often take them for lower back pain relief, joint pain, PMS symptoms and abdominal pain.

Researchers are still collecting evidence on the analgesic properties of S-adenosylmethionine, but there are some promising studies out there. A 2013 pilot study conducted at the University of California found that oral SAM-e was able to reduce stomach pain among children. Eight children with functional abdominal pain received a median dose of 1,400 milligrams daily for a two-month period. Researchers reported an improvement in self-pain reports after the treatment period with SAM-e.

7. May Improve Asthma Symptoms

A 2016 animal study published in Experimental and Molecular Medicine found that S-adenosylmethionine had a suppressive effect on airway inflammation and fibrosis in mice with chronic asthma.

Researchers concluded that SAM-e may have potential as a novel therapeutic agent for patients with chronic asthma symptoms, but more human studies will be needed to test SAM-e’s ability to reduce oxidative stress and positively impact airway inflammation.

Dosage Recommendations

SAM-e can be taken orally, intravenously or with a muscular injection. In the U.S., it’s sold over-the-counter as a dietary supplement and can be found online or in health food stores.

When taking SAM-e supplements by mouth, the dosage recommendations range from 400–1,600 milligrams per day, depending on the condition being treated. Many doctors recommend starting with a smaller dosage of 400 milligrams a day and then increasing the dosage slowly if you are tolerating it well.

When using S-adenosylmethionine, read the label carefully to determine the best dosage for your age, weight and condition. SAM-e should be taken on an empty stomach, but keep in mind that it can be stimulating, so consider taking it earlier in the day so that it doesn’t disturb your sleep.

Risks and Side Effects

The side effects of SAM-e appear to be uncommon. When they do occur, they are usually minor complains like digestive issues or nausea, but there have been cases of SAM-e triggering side effects like anxiety, insomnia and nervousness.

S-adenosylmethionine may worsen symptoms of mania, so it’s advised that people with bipolar disorder do not take the supplement unless it’s under the supervision of their health care provider.

SAM-e may interact with certain medications or supplements, especially those that increase serotonin levels, such as St. John’s wort, L-tryptophan and antidepressant medications.

There’s also concern that SAM-e enhances the growth of Pneumocystis carinii, which can be dangerous for people who are immunocompromised, such as people who are HIV positive. Although more research is needed on this topic, anyone with a compromised immune system should not take S-adenosylmethionine unless doing so under the care of his or her doctor.

More research is needed to know whether or not it’s safe to use SAM-e during pregnancy or when breastfeeding. Studies involving children using SAM-e have been conducted and resulted in minimal toxicity, but do not start your child on SAM-e or any supplement without consulting his or her pediatrician first.

Final Thoughts

• SAM-e, or s-adenosylmethionine, is a compound that comes from methionine, an essential amino acid, and adenosine triphosphate, an energy-producing compound.
• SAM-e is made naturally in the body, and it has been found to regulate key functions in our living cells.
• Today, it’s widely available as an over-the-counter dietary supplement that’s a synthetic form of the natural compound.
• Although more research is needed to determine the exact mechanisms and benefits of SAM-e, there is evidence that it may serve as a potential therapeutic agent for the following conditions: depression, osteoarthritis, fibromyalgia, liver disease, cognitive impairment, chronic pain and asthma.

The post SAM-e Supplements: Worth the Hype or Waste of Money? appeared first on Dr. Axe.

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

What if we don’t manage to consume enough fiber-rich foods on a daily basis or our personal health concerns (like constipation) could benefit from a fiber boost?

Many popular commercial brands of fiber supplements on the market today are loaded with artificial flavors, colors and fillers — yuck! Why take a product that possibly helps you in some way but might negatively affect you in other ways?

The best fiber supplements are 100 percent natural and 100 percent pure. Psyllium husk is a perfect natural way to step up your fiber intake on a regular basis — and reduced likelihood of constipation is just one of many potential psyllium husk benefits.

What is psyllium husk? Keep reading to find out!

What Is Psyllium Husk?

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

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

What is psyllium husk powder? Psyllium husk powder is an edible soluble fiber and prebiotic.

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

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

Unlike stimulant laxatives, psyllium is gentle and not addictive.

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

• Cancer
• Colitis
• Constipation
• Diabetes
• Diarrhea
• Diverticulosis
• Hemorrhoids
• Heart disease
• Hypertension
• Irritable bowel syndrome
• Kidney stones
• Obesity
• Peptic ulcer
• PMS

Health Benefits

1. Relieves Constipation and Diarrhea

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

Additional fiber intake in the form of psyllium is recommended by scientific studies to improve symptoms and provide natural constipation relief. Psyllium is recommended over magnesium-based laxatives, which should be avoided due to potential toxicity.

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

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

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

2. Can Help Lower Cholesterol

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

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

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

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

3. Helps Manage Blood Sugar

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

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

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

4. Can Improve Heart Health and Blood Pressure

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

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

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

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

5. Healthy Weight Management

In our society, obesity is the most prevalent health issue affecting all age groups, and it leads to many serious health problems, including diabetes and chronic heart disease. Is psyllium husk good for weight loss? Psyllium husk is among the list of medicinal plants that have been shown to significantly decrease body weight.

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

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

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

How to Use (Plus Dosage)

Wondering where to buy psyllium husk products? You can typically find psyllium in one or more forms at any health store and many online retailers. You can purchase whole psyllium husks, ground psyllium husk powder or psyllium husk capsules.

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

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

Psyllium is a great natural alternative to gluten, xanthan gum, and other unhealthy and expensive binding agents used in baking. Since psyllium fiber is a soluble fiber, it becomes gelatinous and sticky in water. Researchers have found that by simply adding up to 5 percent of psyllium, they could improve the baking characteristics of bread.

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

Psyllium seed husk can be used in the making of breads, breakfast cereals, pasta and snack foods. Psyllium husk keto-friendly recipes like keto bread can be surprisingly delicious, too.

What is the typical recommended serving of whole psyllium husks?

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

What is the typical recommended serving of psyllium husk powder?

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

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

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

You can also purchase psyllium in capsule form. The amount of psyllium husk per capsule varies by company but typically contain around 500–625 milligrams per capsule. Follow the directions on the packaging for best results.

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

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

Risks and Side Effects

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

What are side effects of psyllium? Without drinking enough liquid, psyllium husk powder can possibly swell in the throat, causing blockage or choking. Always make sure to have enough liquid with your psyllium as well as additional water afterward if needed to avoid unwanted psyllium husk side effects.

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

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

Psyllium has also been found to be helpful in cases of ulcerative colitis or Crohn’s disease. Impressive research has shown that psyllium is as effective as the prescription drug mesalamine in maintaining remission of ulcerative colitis. The research is promising, but just to be safe you should speak with your doctor first to decide how much fiber is right for your specific situation.

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

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

Final Thoughts

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

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

Once considered little more than decadent indulgences, treats like dark chocolate and red wine have become widely accepted components of a healthy diet in recent years. These popular ingredients have enjoyed an onslaught of positive publicity lately due to their purported health benefits, with some research claiming that drinking a glass of red wine with dinner or enjoying a few squares of dark chocolate each day can do everything from improve heart health to extend longevity. Many of these health benefits are due to their content of polyphenols, a type of natural plant compound with powerful antioxidant properties.

So how can polyphenols affect your health and reduce your risk of chronic disease? Keep on reading for polyphenols food sources and bioavailability, plus how you can increase your intake to take advantage of the unique health benefits that this micronutrient has to offer.

What Are Polyphenols?

So what are polyphenols, and how exactly can they affect your health? The official polyphenols definition is “any compound that contains one or more phenolic hydroxyl group,” but what does that actually mean?

To put it simply, polyphenols are a type of micronutrient that contain health-promoting properties and can be found in a wide variety of fruits and vegetables. Plant polyphenols are rich in antioxidants, which can help fight off harmful free radicals and prevent damage to cells while lowering the risk of chronic disease.

Polyphenols have also been associated with many other health benefits, ranging from better blood sugar control to a reduced blood clot formation.

There are four groups of polyphenols that are found in different food sources. These main types include:

• Flavonoids
• Stillbenes
• Lignans
• Phenolic acids

The best way to get in your daily dose of polyphenols is by incorporating plenty of foods with polyphenols into your diet. Polyphenols supplements are also available but have been associated with some adverse side effects, such as impaired hormone production and increased cancer growth.

Related: 5 Benefits of Tannins in Wine & Other Food Sources

Best Polyphenols Foods

There are plenty of polyphenols food sources available that you can easily add into your diet. In particular, there are a high amount of polyphenols in coffee, berries, cocoa powder, and certain spices and seasonings, like cloves and star anise.

Here are a few of the top polyphenol foods that you may want to consider upping your intake of:

1. Fruits

• Blackberries
• Blueberries
• Strawberries
• Plums
• Apples
• Black currants
• Pomegranates

2. Vegetables

• Artichokes
• Spinach
• Red onions
• Chicory

3. Beans

• Black beans
• White beans

4. Nuts

• Hazelnuts
• Walnuts
• Almonds
• Pecans

5. Beverages

• Black tea
• Green tea
• Yerba mate
• Red wine
• Coffee

6. Other Foods

• Cloves
• Cocoa powder
• Dried peppermint
• Star anise
• Dark chocolate
• Olive oil

Health Benefits

1. High in Antioxidants

One of the main benefits of polyphenols is that they’re loaded with powerful antioxidants that can help neutralize free radicals and fight disease. Free radicals are unstable compounds that form as a result of factors like stress, pollution and an unhealthy diet, building up in the body and causing damage to your cells.

Studies show that antioxidants may be protective against a wide variety of conditions, ranging from heart disease to cancer and diabetes. Thanks to the antioxidant content of polyphenols, eating more polyphenols foods may help prevent chronic disease and minimize the risk of oxidative stress.

2. Protect Against Heart Disease

Heart disease is a major concern that affects millions of people around the world. According to a report published by the American Heart Association, heart disease is the leading underlying cause of death, accounting for about 31.5 million deaths globally in 2013. Although there are many potential factors that can play a role in the development of heart disease, switching up your diet to include more polyphenols foods can be an effective way to keep your heart healthy and strong.

Several studies have found that a higher intake of polyphenols is associated with a reduced risk of heart disease. One human study in the American Journal of Clinical Nutrition showed that those with the highest intake of flavonoids, one particular type of polyphenol, had 18 percent fewer deaths from heart disease compared to those with the lowest intake of flavonoids. Other research suggests that polyphenols may reduce the risk of heart disease thanks to their ability to scavenge free radicals and alleviate chronic inflammation.

3. Relieve Inflammation

While acute inflammation is a normal immune response that helps protect against injury and infection, sustaining chronic inflammation for long periods of time can wreak havoc on the body. Not only can it trigger your immune system to begin attacking healthy cells, but it has also been linked to an increased risk of chronic conditions like heart disease, cancer and diabetes.

Polyphenols work by reducing the oxidative stress that contributes to inflammation. Besides having far-reaching effects when it comes to disease prevention, the anti-inflammatory properties of polyphenols may also help reduce symptoms of inflammatory conditions like rheumatoid arthritis, lupus and inflammatory bowel disease.

Further, a 2023 study out of Denmark found that when polyphenols were combined with proteins from foods, specifically adding milk to coffee, it provided enhanced anti-inflammatory effects.

4. Prevent Blood Clotting

Blood clots can be a serious health concern for many people. Blood clots are formed through a process called platelet aggregation, which occurs when the platelets in your blood begin to clump together. Although this process is necessary to prevent excess bleeding, it can also cause some serious health issues, like stroke, pulmonary embolism and deep vein thrombosis.

Polyphenols may help prevent platelet aggregation to block the formation of blood clots. Resveratrol, in particular, is one of the most extensively studied polyphenols found primarily in the skins of berries as well as red wine. Both animal models and in vitro studies have demonstrated that resveratrol can effectively inhibit platelet aggregation, reducing the risk of blood clots.

5. May Reduce Cancer Development

In addition to the multitude of beneficial effects on heart health, promising research also indicates that polyphenols may help block the growth of cancer cells as well. According to a review published in the journal Nutrients, specific types of polyphenols, such as anthoncyanins, flavanols, flavanones and phenolic acids, have been shown to decrease cancer cell growth and development in in vitro studies.

Plus, many of the top cancer-fighting foods also happen to be rich in polyphenols and antioxidants, giving you all the more reason to enjoy plenty of nutrient-dense foods like berries, citrus fruits, leafy green vegetables, and fresh herbs and spices.

6. Support Blood Sugar Control

High blood sugar can result in side effects like frequent urination, fatigue and unintentional weight loss. Left uncontrolled, high blood sugar can also cause a slew of negative effects on long-term health, including diabetes symptoms like nerve damage, vision loss and impaired wound healing.

Polyphenols may be especially beneficial in maintaining normal blood sugar levels. According to a 2016 review out of Australia, in vitro studies have found that consuming dietary polyphenols can stimulate insulin secretion and inhibit certain enzymes that break down starches into simple sugars to prevent spikes in blood sugar levels. A human study published in the British Journal of Nutrition also showed that a higher intake of polyphenols was associated with a lower risk of type 2 diabetes.

Polyphenols in Ayurveda and TCM

Many of the ingredients commonly used in Traditional Chinese Medicine and Ayurvedic medicine are rich in polyphenols and have been utilized for their medicinal properties for centuries.

Cloves, for instance, are loaded with polyphenols. In Ayurveda, cloves are believed to promote digestive health, enhance blood flow and boost metabolism. In Traditional Chinese Medicine, cloves are said to affect the health of the spleen, lungs and kidneys. They are also used to help warm the body and treat conditions like hiccups, abdominal pain and diarrhea. Green tea, meanwhile, is used in Traditional Chinese Medicine for its cooling properties and is believed to remove heat and phlegm while stimulating digestion, urination and the production of bodily fluids.

Other foods like berries, pomegranates, greens, nuts and herbs are similarly rich in polyphenols and utilized in Ayurveda and Traditional Chinese Medicine to promote better health and help ward off illness and infections.

Polyphenols and Lectins

Lectins are a type of protein found in a wide array of foods, such as beans, wheat and potatoes. In small amounts, lectins can actually come with some pretty impressive health benefits. In larger quantities, however, they can disrupt digestion and even damage the lining of the intestines.

Much like polyphenols, lectins are a type of antinutrient, meaning that they can impair absorption of certain vitamins and minerals. In vitro studies show that polyphenols may block the absorption of iron in a dose-dependent manner. Lectins, on the other hand, inhibit absorption of a wider range of micronutrients and can even cause gastrointestinal upset with symptoms like indigestion, gas and bloating.

If lectins cause issues for you, there are several ways to reduce the lectin content in polyphenol-rich foods. Soaking beans and legumes, for instance, has been shown to slash lectin content in half. Sprouting these foods can also be beneficial, allowing you to take advantage of the unique health benefits of polyphenols while minimizing the amount of lectins in your diet.

History

In recent years, red wine has garnered a huge amount of attention for its purported health benefits. A phenomenon known as the French Paradox was initially described in the 1980s, when researchers noted that French people had lower rates of coronary heart disease than other countries despite higher intakes of saturated fat and regular consumption of red wine. There are many potential explanations and theories for the French Paradox, but it’s believed to partially stem from the polyphenol content of red wine.

Resveratrol, one of the most well-known types of polyphenols, is plentiful in red wine as well as the skin of certain types of berries, like grapes, blueberries and raspberries. First isolated in 1939 by a Japanese researcher, resveratrol has since been associated with a number of important health benefits. It’s been shown to lower biomarkers for specific diseases and could even be therapeutic for conditions like neurological disorders, heart disease and diabetes.

Today, numerous types of polyphenols have been identified and shown to have powerful effects on health. From hesperidin found in citrus fruits like lemons and oranges to epigallocatechin gallate (EGCG) in green tea, there are many different types of polyphenols available in the diet that all boast a unique set of health benefits.

Risks and Side Effects

Although loading up on the polyphenols foods is unlikely to cause any negative side effects, capsules and supplements have been associated with some potential adverse health effects. Polyphenol supplementation may actually have carcinogenic effects and can even disrupt the production of thyroid hormones as well. It can also interfere with certain medications and could impair iron absorption as well.

Ideally, it’s best to stick to dietary sources of polyphenols instead of using supplementation. Besides containing a hearty dose of polyphenols and antioxidants, these highly nutritious foods can also provide a host of other valuable vitamins, minerals and micronutrients.

If you do decide to take a polyphenol supplement, however, you may want to consult with your doctor if you have a history of thyroid problems, iron deficiency or cancer, or if you’re taking anti-diabetes medications or blood thinners to prevent an interaction. If you have any other health concerns or experience any adverse side effects as a result of taking polyphenol supplements, you should also consider consulting with a health care practitioner to determine the best course of action.

Final Thoughts

• Polyphenols are a type of plant compound and micronutrient found in many different fruits and vegetables.
• They are high in antioxidants and have been associated with improved heart health, better blood sugar control, reduced inflammation and a reduced risk of cancer development.
• Some of the best sources of polyphenols include fruits, vegetables, nuts, beans, tea, coffee, herbs and spices.
• Although polyphenol supplements are also available, it’s best to increase your intake of polyphenol foods instead to minimize the risk of adverse side effects.
• Combine polyphenol-rich foods with a balanced diet and healthy lifestyle to maximize the potential benefits and reduce your risk of chronic disease.

The post Polyphenols: The Natural Plant Compounds that Combat Inflammation appeared first on Dr. Axe.

Adenosine is a type of neurotransmitter that is involved in energy metabolism and expenditure. You produce more throughout the day as your body does physical work and your brain carries out numerous cognitive functions. More is released in response to metabolic distress, exercise, oxidative stress and trauma, so levels in the body are always fluctuating.

Over the course of the day, your body usually accumulates more adenosine, which makes you feel tired and ready to sleep by night time. By the time you wake up the next morning, you’ve metabolized adenosine and should feel refreshed.

Adenosine can bind to purinergic receptors in cells, which produces a number of beneficial physiological responses. What is the action of adenosine on the brain, muscles, heart and other organs? As you’ll learn more about below, it possesses some of the following roles and benefits:

• Relaxing vascular smooth muscle (vasodilation) and increasing blood flow (circulation)
• Modulation of neurotransmitter release in the central nervous system
• Assisting synaptic plasticity
• Neuroprotection in response to oxidative stress
• Acting as an anticonvulsant molecule
• Regulating T cell proliferation and cytokine production
• Inhibiting lipolysis (the breakdown of fats and other lipids by hydrolysis, which releases fatty acids into the bloodstream)
• Stimulating broncho-constriction (constriction of the airways in the lungs due to the tightening of surrounding smooth muscles)
• Potentially helping muscles adapt to exercise, thereby improving endurance, power and strength

What Is Adenosine?

Adenosine is a natural chemical found inside all human cells and also a drug/supplement that is taken to manage many symptoms and improve energy levels.

What is the difference between adenine and adenosine? Adenosine is considered a purine nucleoside and a type of neurotransmitter. It is composed of adenine and D-ribose.

One of the most important roles that adenosine has is helping form other compounds, including adenosine monophosphate (AMP), which is a component of DNA/RNA, and adenosine triphosphate (ATP), which acts as a source of fuel within cells. Adenosine is first converted to its base, called adenine, and then converted to AMP. It also forms due to the breakdown/metabolism of ATP, which our cells use for energy, and by biosynthesis in the liver.

Taking creatine monohydrate can be useful for boosting production of energy in the form of ATP.

What is the role of adenosine when it comes to treating various health problems? Doctors use medicinal adenosine, either in IV form or supplement form that can be taken orally, to manage many types of health conditions, including:

• Irregular heartbeats
• Kidney failure or multiple organ failure
• High blood pressure/pulmonary hypertension
• Cystic fibrosis
• Lung cancer
• Unintended weight loss associated with cancer
• Nerve pain/neuropathy
• Varicose veins
• Bursitis and tendonitis
• Multiple sclerosis (MS)
• Shingles (herpes zoster infection)
• Cold sores and herpes simplex infections (including genital herpes)
• Poor blood circulation
• Fatigue and poor recovery from workouts

Types

AMP, ADP and ATP are all important participants in energy processes that keep our cells working and therefore keep us alive.

• Adenosine triphosphate (ATP) — ATP is the primary energy-carrying molecule in all living organisms on Earth. It captures chemical energy following the breakdown of molecules from food and uses this energy to fuel cellular processes. The three macronutrients (carbohydrates, proteins and fats) can all be converted into ATP.
• Adenosine diphosphate (ADP) — ADP is a nucleotide made up of adenine, ribose and two phosphate units. It is essential in photosynthesis and glycolysis and is the end product when ATP loses one of its phosphate groups. It is converted back to ATP by ATP synthesis.
• Adenosine monophosphate (AMP) — AMP is a regulatory molecule in metabolic processes, including glycolysis and gluconeogenesis. It can be converted to uric acid, which is excreted from the body via the kidneys.
• Adenosine deaminase (ADA) — ADA is involved in purine metabolism, is needed for turnover of nucleic acids in tissues, and supports development and maintenance of the immune system by converting toxic deoxyadenosine into lymphocytes. Infants and children who are born with a mutation in the ADA gene can suffer from serious malfunctions of the immune system that can be fatal.
• S-Adenosyl-L-methionine (SAM) — SAM-e is a molecule that participates in various biochemical reactions. It is second only to ATP as the most frequently used enzyme substrate. SAM is biosynthesized from ATP and is needed for proper function of the immune system, neurotransmitters and cell membranes.

What makes adenosine compounds different from one another is how many phosphate groups each one has. Each compound is composed of a nucleotide base called adenine, linked to a sugar molecule called ribose, linked to either one, two or three phosphates.

Benefits

Below are some of the major uses and benefits associated with adenosine:

1. Gives Us Energy and Supports Our Metabolism

ATP stores energy within cells and releases energy as needed, especially during periods of intense physical activity. It’s a major determinant of your metabolism, energy levels and body weight because it helps you convert the foods you’re eating to fuel that can be used to power your muscles, organs and cells.

2. Bolsters Heart Health

What does adenosine do to the heart? In prescription form, it is given intravenously to help correct irregular heartbeats, specifically the type called paroxysmal supraventricular tachycardia (PVST). It does this by slowing the conduction time through the AV node (an electrical “relay station” that controls heart beats) and interrupting the re-entry pathways.

Adenosine is able to relax vascular smooth muscles by reducing calcium uptake and activating adenylate cyclase in smooth muscle cells. It produces a mild reduction in systolic, diastolic and mean arterial blood pressure. It can increase blood flow in normal coronary arteries while at the same time preventing an increase in stenotic arteries.

Doctors also use adenosine when performing “stress tests” on high-risk patients, which are used to help identify heart blockages, blood clots and other related problems. Adenosine is a drug that affects the heart like exercise would, so it’s the most widely used drug for this type of test. It can help dilate the blood vessels, much like exercise would, making dysfunction more apparent.

3. Aids Relaxation and Sleep

What is adenosine’s role in promoting restful sleep? When it binds to A1 receptors in your brain, you feel calmer and sleepier. Your muscles feel more relaxed and your brain feels less alert. Adenosine can also bind to A2A receptors in the brain, which interferes with the release of neurotransmitters that affect your mood, including dopamine.

Overnight while you sleep, adenosine molecules are metabolized. This helps you to wake up feeling refreshed. Caffeine and adenosine are competitors, so it makes sense that while adenosine makes you feel more tired, caffeine makes you feel more awake. Caffeine does this by blocking adenosine from binding to certain receptors in the brain.

4. Supports Skin Health

What does ATP do for skin care? AMP can be injected into muscle tissue to support wound healing. It helps to promote healthy circulation, reduces swelling and fluid retention, and decreases symptoms like itchiness, redness and formation of ulcers.

AMP is used medicinally to treat shingles. Some research shows that adenosine may also be effective at reducing herpes symptoms and cold cores, but more studies are still needed to confirm this.

5. Boosts Athletic Performance and Recovery

ATP is used in supplement form to support muscle recovery and endurance, partially due to its effects on boosting circulation and dulling pain. Physicians can also inject adenosine into muscles to reduce swelling and treat conditions such as tendonitis or bursitis.

6. Helps Reduce Symptoms Associated with Cancer

Intravenous ATP is used to help reduce weight loss in people with advanced cancer because it can increase appetite and food intake.

Foods and Sources

Which foods can increase ATP? All macronutrients contribute to ATP production, but a diet that includes certain nutrients can help enhance production. The best way to support your body’s ability to make ATP is to consume foods that contain:

• Copper — Copper is involved in dozens of metabolic processes and is essential for the synthesis of adenosine triphosphate, therefore copper deficiency can result in a sluggish metabolism, low energy and other signs of poor metabolic health
• Protein (which provide essential amino acids)
• CoQ10
• L-Carnitine
• D-ribose
• Omega-3 fatty acids
• L methionine (which supports production of SAMe)

Foods that provide these nutrients include:

• Grass-fed meat, pastured poultry and organ meats, such as liver or kidneys
• Wild-caught fish and seafood, such as salmon, sardines, halibut, orange roughy, tuna, ling, pike, cod, cusk, sunfish, haddock and whitefish
• Free-range eggs
• Nuts and seeds
• 100 percent whole grains and legumes (it’s recommend to soak them first)
• A variety of vegetables and fruits, including sea vegetables like algae and spirulina

A balanced diet is important for maintaining high energy levels because each macronutrient has different effects on ATP. For example, when you eat carbohydrates, you consume glucose, which is converted to stored energy inside your muscles in the form of glycogen. Glycogen is then transformed via the process of glycolysis into ATP. Fat can also be used to increase ATP production, especially when carbs are not available.

Additionally, oxygen is needed for ATP production. Obviously we obtain oxygen from breathing, especially when taking deep breaths, doing deep breathing exercises and during physical activity when we breathe faster.

Supplements and Dosage

The easiest way to boost ATP levels is through eating a variety of healthy foods, since your body uses molecules from foods to make ATP and energy. However, recently adenosine and ATP have been incorporated into supplements that are marketed as energy boosters.

What kind of drug is adenosine? It can be used intravenously or orally. Adenosine supplements/drugs come in the form of ATP or AMP, which are used for different purposes.

What is adenosine used for in an emergency? A major therapeutic use of adenosine is as an antiarrhythmic drug, meaning it helps manage abnormal heart rhythms resulting from irregular electrical activity of the heart. It also can be injected into the space around the spinal cord to help reduce nerve pain. Additionally, adenosine phosphate can be injected into muscle tissue to reduce pain, swelling, itching and other symptoms. If you’re using adenosine medicinally, especially in IV form, your adenosine dose will be determined by your doctor.

Do adenosine/ATP supplements really work?

Because adenosine/ATP has an impact on energy metabolism, cardiovascular functions and blood flow, it is taken as an over-the-counter oral supplement to boost endurance and athletic performance, although there’s mixed evidence regarding its effectiveness. Some studies have found that adenosine taken orally is not very well utilized, leading to little increase in energy or other health improvements. (16) One reason that supplemental ATP may not be effective is because it’s metabolized extremely quickly, with a half-life of less than one second.

On the other hand, certain studies have found that ATP supplements can help increase muscle mass, build strength and reduce fatigue during physical activity. A study published in BioMed Central concluded that “oral ATP supplementation may enhance muscular adaptations following 12-weeks of resistance training, and prevent decrements in performance following overreaching. No statistically or clinically significant changes in blood chemistry or hematology were observed.”

Another study published in the Journal of the American College of Nutrition found that “oral ATP administration prevents exercise-induced declines in ATP and its metabolite and enhances peak power and muscular excitability, which may be beneficial for sports requiring repeated high-intensity sprinting bouts.”

Where to find and how to use adenosine:

• If you choose to try adenosine or ATP supplements, look for those that can be taken orally, such as being placed under the tongue or sold in capsule or powder form.
• Dosage recommendations vary depending on your goals and medical history. In studies where ATP supplementation has been shown to be beneficial, adults took doses of 225–400 milligrams per day over the course of 15 days to 12 weeks.
• You can use adenosine/ATP like other performance-boosting supplements, taking it about 30 minutes before you work out. If you’re not using adenosine/ATP for fitness-related goals, take it about 30 minutes prior to eating.

Risks and Side Effects

In IV form, adenosine should only be prescribed and given by a health care provider. While it’s usually safe, adenosine injections can potentially cause side effects at high doses, including chest pain, headaches, heart pounding, low blood pressure, nausea, sweating, flushing, light-headedness, sleep problems, coughing and anxiety.

Women who are pregnant or breastfeeding should not taking adenosine, since it’s not entirely clear if this is safe. People with gout and heart disease should also avoid using it since it can raise the level of uric acid in the blood and possibly reduce blood flow to the heart. Supplementing with adenosine may make symptoms of gout, such as tenderness and swelling, worse and complicate heart disease work by increasing chest pains and risk of a heart attack.

How is adenosine affected by caffeine? The two basically have opposite effects on your energy levels and concentration. When you consume caffeine, it blocks the effects of adenosine in your brain. Caffeine is therefore considered an “AR antagonist.”

Caffeine prevents adenosine from binding to various AR receptors (including A1, A2A, A3 and A2B receptors), reducing its calming effects. This is how caffeine makes you feel more energized and alert — and sometimes also more happy and upbeat. Caffeine can also block adenosine from binding to A2A receptors, which can increase the release of “feel good” chemicals like dopamine and glutamate that enhance your mood and motivation.

This is also the reason that adenosine should not be taken, or taken very carefully, with competitive methylxanthines, including caffeine and theophylline.

You should avoid taking it if you have any of these medications:

• Dipyridamole (Persantine)
• Carbamazepine (Tegretol)
• Gout medications, including allopurinol (Zyloprim), colchicine and probenecid (Benemid)
• Use adenosine with precaution if you’re also taking methylxanthines, including aminophylline, caffeine and theophylline

Final Thoughts

• Adenosine is a natural chemical found inside all human cells and an essential component of energy metabolism. It plays a role in the production of ATP, AMP and adenosine compounds that have important roles in the central nervous, immune, cardiovascular, respiratory and digestive systems.
• Actions of adenosine include relaxing vascular smooth muscle (vasodilation), increasing blood flow (circulation), modulating neurotransmitter release, protecting the brain from oxidative stress, regulating T cell proliferation and cytokine production, and helping regulate the sleep cycle/circadian rhythm.
• Doctors use medicinal adenosine, either in IV form or supplement form that can be taken orally, to manage health conditions including irregular heartbeats, organ failure, high blood pressure, cystic fibrosis, nerve pain, viruses that affect the skin, bursitis and tendonitis.
• Supplemental ATP is used to improve athletic performance, exercise recovery, strength, power and endurance. Studies have found mixed results regarding ATP’s effects, but certain studies have shown it can help prevent muscle wasting, improve sprints and support muscle adaptions in response to resistance training.

The post What Is Adenosine? Benefits for Heart Health, Sleep & Exercise appeared first on Dr. Axe.

If you’re someone who struggles with digestive issues, such as acid reflux, irritable bowel syndrome, inflammatory bowel disease or nutrient malabsorption (a common problem among elderly adults), then digestive enzymes may be one of many dietary supplements that can help offer you relief. When we take these enzymes in supplement form we can benefit by more easily absorbing nutrients from our diets. That’s one of the beneficial side effects of digestive enzymes, but there are also other digestive enzymes side effects that can negatively impact health.

An increasing number of people take digestive enzymes today, especially those with certain health conditions. This includes gastrointestinal diseases, such as ulcerative colitis or Crohn’s, hypochlorhydria (having too little stomach acid), or pancreatic insufficiency (too little pancreatic enzymes).

While they’re normally safe and beneficial supplements to take, it’s still possible for digestive enzymes side effects to affect certain people, including those taking medications that can potentially interact with digestive enzymes.

Why You Need to Digest Enzymes

“Digestive enzymes” is a broad term that includes pancreatic enzymes, plant-derived enzymes and fungal-derived enzymes. Digestive enzymes may be able to help alleviate gastrointestinal (GI) issues by helping properly break down the foods you eat.

What exactly do digestive enzymes do? They help turn larger molecules founds in foods (carbs, protein and fats) into more easily absorbed particles (such as amino acids, fatty acids, cholesterol, simple sugars and nucleic acids) that the body can actually use to function and for energy.

In the human body, specific digestive enzymes are made to help facilitate absorption of different types of foods. Digestive enzymes are split into three classes: lipases that are needed to digest fat, proteolytic enzymes that are needed to digest protein and amylases needed to digest carbohydrates.

Digestive enzymes benefits include:

• Helping lower risk for nutrient malabsorption. This can occur due to low stomach acid or a lack of digestive enzymes/enzyme insufficiency and is more likely to affect the elderly.
• Reducing symptoms of acid reflux and irritable bowel syndrome (IBS).
• Managing digestive symptoms like bloating, gas, abdominal pain, diarrhea and fatigue.
• Helping treat leaky gut by taking stress off the gastrointestinal tract.
• Preventing symptoms of food intolerances, such as by breaking down difficult-to-digest proteins and sugars, like gluten, casein and lactose.
• Counteracting enzyme inhibitors that block nutrients from being absorbed. These are naturally found in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes.
• Potentially helping manage symptoms tied to liver disease, pancreatic cancer, pancreatic insufficiency and cystic fibrosis.

Digestive Enzymes Side Effects

Is it safe to take digestive enzymes? In most cases, yes, however digestive enzymes side effects can affect some people. It’s generally believed that unless someone has digestion concerns and is experiencing unwanted symptoms, taking enzymes is simply not needed since the body should produce adequate amounts on its own.

That said, most people tolerate digestive enzymes well — however you’re more likely to deal with digestive enzyme side effects if you take a high dose and ignore dosage recommendations.

Side effects of taking digestive enzymes can include:

• Upset stomach, stomach pains and cramping
• Diarrhea
• Nausea
• Gas and bloating
• Headache
• Swelling
• Dizziness
• Changes in blood sugar
• Allergic reactions
• Changes in bowel movements/abnormal feces

Signs that you might be experiencing an allergic reaction to ingredients in a digestive enzyme supplement include:

• Difficulty breathing or talking or wheezing
• Swelling of the mouth, face, lips, tongue or throat
• Chest tightness
• Skin rash and itching
• Red, swollen, blistered or peeling skin

Digestive Enzymes Drug Interactions

If you currently take medications or have a chronic health problem, be sure to visit a health practitioner for help with customized enzyme therapy before supplementing on your own. Depending on the drugs you take, your symptoms and medical history, your doctor can determine which are the safest and best digestive enzymes for you to take. You can also ask your pharmacist about any possible interactions that might occur.

If you have a history of liver or gallbladder disease, or stomach ulcers, then you definitely want to consult a physician before taking digestive enzyme supplements.

Digestive enzymes generally don’t pose the risk for severe interactions with other drugs. However, some interactions of digestive enzymes may be possible, including with the drugs Warfarin, miglitol and acarbose.

Warfarin is an anticoagulant drug that inhibits the clotting of blood/the formation of blood clots. Acarbose (Precose) and miglitol (Glyset) are alpha-glucosidase inhibitors (oral anti-diabetes medications). It’s possible that taking these drugs with digestive enzymes may reduce the activity of the medications or enzymes.

In most cases, digestive enzymes do not interact with antibiotics, so both can be taken if necessary.

Pregnant women can usually take digestive enzymes safely, but there hasn’t been much research showing how digestive enzyme supplements affect breastfeeding.

How to Avoid Digestive Enzymes Side Effects

What are the best digestive enzymes to take?

Digestive enzymes are not one-size-fits-all. The best digestive enzymes to take depends on the person, since enzymes are nutrient-specific and help with absorption of different foods.

For general digestive health, it’s a good idea to take a full-spectrum enzyme blend that includes a variety of different enzymes.

Based on your reason for taking digestive enzymes, here are some helpful tips:

• Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes.
• If you have gallbladder issues, purchase digestive enzymes with more lipase and bile salts.
• Where you see betaine HCL listed as a product ingredient, make sure pepsin is also included.
• Purchase a supplement with lactase if you have issues relating to sugar absorption from dairy products.
• Consider a supplement that contains protease, which helps with protein digestion, if you have an autoimmune or inflammatory condition.
• Look for delayed release capsules that are enteric coated to help prevent the enzymes from breaking down in the stomach.

Remember that proteins, sugars, starches and fats all require specific types of enzymes, so taking a supplement that covers all bases may be most helpful, unless only a specific enzyme is needed.

You may also want to choose a blend with herbs, such as peppermint and ginger, that also support digestion. To avoid consuming potentially harmful impurities and additives that are found in some supplements, be sure to purchase from a reputable brand and/or check with your pharmacist or doctor for recommendations.

What dose of digestive enzymes should you take?

Dosage depends on the specific product being taken. For example, prescription digestive enzymes are normally taken in different amounts than over-the-counter enzymes.

Always read product labels carefully, since taking a high dose of enzymes can cause digestive enzymes side effects. Some people need more pancreatic enzymes than others, so bear in mind the level of each enzyme may need to be altered depending on your needs.

Keep in mind that certain foods (especially those that are raw/fermented) can help provide you with natural digestive enzymes. Try including these foods that supply enzymes in your diet, ideally in raw/uncooked form:

• pineapple
• papaya
• kiwi
• kefir
• yogurt
• bananas
• mango
• miso
• soy sauce and tempeh (fermented soy products)
• sauerkraut
• kimchi
• avocado
• bee pollen
• apple cider vinegar
• raw honey

When should you take digestive enzymes?

For the best results and least risk for experiencing side effects, take digestive enzymes about 10 minutes before each meal or with your first bite of food. Protease supplements can be taken in between meals in addition to digestive enzymes with meals.

Start by taking a low dose of enzymes, such as having them with one or two meals per day, and increasing/adjusting your dosage as needed depending on your reaction.

Take digestive enzymes separately from calcium- or magnesium-containing antacids, since taking these together might reduce their effectiveness.

Can you take probiotics and digestive enzymes at the same time?

You can certainly include both probiotics and digestive enzyme supplements in your diet to boost digestive health. Some products contain both probiotics and digestive enzymes.

If taking them separately, take enzymes before a meal and probiotics after or between. It’s also beneficial to get probiotics from fermented foods like yogurt, kefir, kimchi or sauerkraut. Probiotics can help restore balance to the gut microbiome and further aid in digestion, while also curbing symptoms like gas and bloating.

Final Thoughts

If you’re concerned about digestive enzymes side effects or interactions, the best thing to do is to talk to your health care provider. Make sure any medications you take do not pose the risk for interacting with digestive enzymes.

Talk to your doctor about any other potential reasons why you shouldn’t take digestive enzymes, plus ways that you can monitor your progress and determine if the enzymes you take are benefiting you. (For example, you can track whether certain symptoms are improving.)

The post How to Avoid Digestive Enzymes Side Effects appeared first on Dr. Axe.

A favorite of both bodybuilders and pro athletes alike, leucine is revered for its incredible ability to boost muscle mass and improve athletic performance. Not only that, but it can also slow muscle deterioration in older adults and help keep blood sugar under control.

Luckily, there are plenty of options for upping your intake of this essential amino acid to take advantage of its powerful effects, from both supplements and food sources. In fact, it’s found in many of the foods that you probably already eat on a daily basis.

So what is leucine, and should you consider adding it into your regimen? Keep reading for what you need to know about this branched-chain amino acid and how it can affect your health.

What Is Leucine?

Leucine is an essential amino acid that is integral to the synthesis of muscle. The leucine structure contains an alpha-amino group, an alpha-carboxylic acid group and a side chain isobutyl group, making it a branched-chain amino acid.

Branched-chain amino acids cannot be produced by the body and need to be obtained from food sources. These amino acids are broken down in the muscles instead of the liver, helping enhance energy production and muscle synthesis during exercise.

However, leucine is often considered preferable to other branched-chain amino acids because it’s broken down and absorbed more rapidly, allowing it to be used more readily than other types, such as isoleucine and valine.

The leucine amino acid can also be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies.

It is found naturally in many food sources and also commonly taken in supplement form for its muscle-boosting benefits. Other purported benefits include enhanced fat loss, improved muscle recovery, better physical performance, decreased muscle loss and better blood sugar control.

Benefits

1. Builds Muscle

L-leucine is a popular supplement among bodybuilders and athletes due to its powerful effects on muscle gaining. As one of the key amino acids involved in muscle synthesis, it may help trigger muscle building to optimize your workout.

However, research has turned up mixed results on the potential effects of this amino acid. One long-term study out of France, for example, found that leucine was much more effective in promoting muscle growth and enhancing performance when it was combined with other amino acids rather than consumed alone.

Including a good variety of protein foods in your diet can help maximize the effects of leucine by providing a wide array of amino acids and essential nutrients to fuel muscle growth.

2. Prevents Muscle Loss

As you get older, there are a lot of changes that happen in your body. Sarcopenia, the gradual deterioration of skeletal muscles, is one of the most notable effects of advanced age. This condition can cause weakness and decreased stamina, leading to a decline in physical activity.

Leucine is believed to help slow muscle deterioration to decrease the effects of aging. One study conducted at the University of Texas Medical Branch’s Department of Internal Medicine and published in Clinical Nutrition showed that it helped improve muscle synthesis in older adults consuming the recommended amount of protein per meal. (4)

Another human model, conducted in France and referenced above, had similar findings, reporting that leucine supplementation was also able to limit weight loss caused by malnutrition in elderly participants.

3. Improves Performance

In addition to using leucine for bodybuilding, both professional and novice athletes alike often turn to this essential amino acid looking to bump up their physical performance to the next level.

One study conducted at the Institute of Sport and Exercise Science at James Cook University in Australia and published in the European Journal of Applied Physiology reported that taking leucine supplementation for six weeks significantly improved both endurance and upper-body power in competitive canoeists. Similarly, another study published in the European Journal of Clinical Nutrition in 2016 showed that leucine supplementation enhanced lean tissue mass and improved functional performance in older adults.

4. Aids in Fat Loss

If you’re looking to build muscle and simultaneously shed some extra body fat, leucine may be just what you need. In fact, several studies have found that it can have some powerful effects when it comes to fat loss.

An animal model out of the University of São Paulo’s Department of Food Science and Experimental Nutrition in Brazil showed that supplementing rats with a low dose of leucine for a six-week period resulted in increased fat loss compared to a control group. According to a 2015 review in Nutrients, this amino acid has also been shown to decrease fat accumulation during aging and prevent the development of diet-related obesity.

5. Promotes Muscle Recovery

Cramps and sore muscles are pesky problems that many people face after hitting the gym. Following an especially intense workout, these muscle aches can sometimes even be enough to keep you from the gym a few days, completely throwing off your schedule and delaying your fitness goals.

Studies have found some promising results on the potential role of leucine in muscle recovery. A review from the Department of Food Science and Human Nutrition at the University of Illinois reported that consuming leucine right after working out can help stimulate muscle recovery and muscle protein synthesis.

Another study conducted at the School of Sport and Exercise and the Institute of Food, Nutrition and Human Health at Massey University in New Zealand demonstrated that supplementation with this amino acid improved recovery and enhanced high-intensity endurance performance in male cyclists after training on consecutive days.

6. Stabilizes Blood Sugar

Hyperglycemia, or high blood sugar, can wreak havoc on your health. In the short term, high blood sugar can cause symptoms like fatigue, unintentional weight loss and increased thirst. Left unchecked for even longer, high blood sugar can have even more serious consequences, including nerve damage, kidney problems and a higher risk of skin infections.

Some research suggests that leucine may be able to help maintain normal blood sugar levels. A human study out of the VA Medical Center’s Endocrine, Metabolism and Nutrition Section in Minneapolis and published in Metabolism showed that leucine taken alongside glucose helped stimulate insulin secretion and decrease blood sugar levels in participants.

A 2014 in vitro study out of China also showed that leucine was able to facilitate insulin signaling and glucose uptake to help keep blood sugar levels in check.

Foods

In addition to taking a leucine supplement, there are plenty of foods high in leucine that can help you get in your daily dose as well. It’s found in a variety of protein sources, such as meat, cheese and plant-based protein foods.

Here are a few of the top food sources of leucine that you may want to consider adding to your diet to increase your intake of leucine:

1. Eggs
2. Spirulina
3. Elk meat
4. Chicken
5. Oats
6. Tuna fish
7. Grass-fed beef
8. Lentils
9. Turkey breast
10. Cottage cheese
11. Sesame seeds
12. Venison
13. Peanuts
14. Wheat germ
15. Hemp seeds

Leucine vs. Lysine

There are plenty of similarities between leucine and lysine in terms of structure, function and the way that your body uses these important amino acids.

Like leucine, lysine is also considered an essential amino acid, meaning that you must obtain it through the diet as your body is unable to synthesize it on its own. It’s also considered a ketogenic amino acid, as it’s broken down directly into acetyl-CoA, the molecule used to produce ketone bodies.

While L-leucine is primarily used for its muscle-building properties, lysine has been associated with a wider spectrum of potential L-lysine benefits. It’s frequently used to help prevent herpes outbreaks, reduce anxiety, support gut health, and decrease the risk of diabetes symptoms and complications.

Lysine is found in many of the same food sources as leucine. Foods like grass-fed beef, turkey, chicken, tuna, pumpkin seeds, eggs and white beans, in particular, contain a concentrated amount of lysine, but it’s also available in supplement form and can be found in powders, capsules and creams.

Dosage and Uses

L-leucine is often used by athletes looking to increase muscle mass, enhance recovery, and improve endurance and strength. It’s also used to slow the natural breakdown of muscles that comes with advanced age.

Available in both capsule and powder form, it’s generally used in doses between 2,000–5,000 milligrams per day for maximum effectiveness and is typically taken alone or alongside low-protein meals. As always, it’s best to start at a lower dosage and work your way up slowly in order to assess your tolerance.

One of the most common complaints with leucine supplements is that leucine powder has an especially bitter, unpleasant taste. Masking the taste with natural sweeteners is one strategy often used to hide the intense flavor. You can also try blending it with drink mixes or adding it to a healthy smoothie to increase the palatability as well.

Capsules are also available as an easy alternative to get in your daily serving, flavor-free.

Recipes

Looking for some simple and delicious ways to bump up your leucine intake? Head over to the kitchen, and give these easy leucine-rich recipes a try:

• Tuna Salad
• Super Green Spirulina Smoothie
• Baked Eggs and Spinach
• Thai Chicken Buddha Bowl
• Turkey Stir Fry

History

Leucine was first discovered and isolated from cheese by a French chemist named Joseph Louis Proust in 1818. Just a year later, it was officially named and isolated from muscle fibers in its pure form by chemist and pharmacist Henri Braconnot.

The three branched-chain amino acids, including leucine along with isoleucine and valine, are among the nine essential amino acids that your body needs and account for about 35 percent of all essential amino acids found in muscle proteins.

In recent years, the importance of essential amino acids has come to light as more research continues to emerge. In 2002, the U.S. Institute of Medicine set the first official guidelines, recommending that adults should get at least 42 mg/kg body weight of leucine each day.

Today, branched-chain amino acids are widely used in the treatment of a range of conditions. Preliminary research suggests that certain branched-chain amino acids may have therapeutic effects for trauma and burn victims, as well as conditions like hepatic encephalopathy.

Risks, Side Effects and Interactions

Consuming the leucine found in foods is safe with minimal risk of side effects. Taking a leucine supplement, on the other hand, can increase the risk of leucine side effects, like chronic fatigue and impaired coordination.

It may interfere with the production of niacin from L-tryptophan and can aggravate symptoms of pellagra in those with a niacin deficiency. It also can reduce the release of serotonin, an important neurotransmitter involved in the regulation of mood and anxiety, as research out of the University of Pittsburgh School of Medicine’s Department of Psychiatry at the Western Psychiatric Institute and Clinic and published in the Journal of Nutrition shows.

High doses of leucine can also be toxic and cause increased levels of ammonia in the blood. Although there is no official upper tolerable intake level set for leucine, some studies suggest that intake should be limited to less than 500 mg/kg of body weight to minimize the risk of side effects.

For those with a condition called maple syrup urine disease (MSUD), intake of leucine and other branched-chain amino acids must be carefully monitored. This genetic condition, typically presenting in infants, is caused by the lack of an important enzyme used to break down branched-chain amino acids.

This can lead to a buildup of compounds like leucine and keto acids in the blood, causing symptoms, such as lethargy, weight loss, irritability and even neurological damage. Individuals with this condition should be followed closely by a doctor and dietitian to determine the best course of treatment.

Research is limited on the effects of leucine in women who are pregnant and breastfeeding, so it’s best to talk with your doctor before starting supplementation. Additionally, if you experience any persistent adverse side effects while taking leucine supplements, be sure to consult with a qualified health care professional.

Final Thoughts

• Leucine is one of three branched-chain amino acids. It’s also considered an essential amino acid, meaning that your body is unable to synthesize it, so it must be obtained through food sources.
• It’s been shown to promote and preserve muscle mass, improve athletic performance, increase fat loss, stabilize blood sugar levels, and support muscle recovery.
• It can be taken in supplement form or consumed through protein foods like meat, seafood, poultry, eggs, dairy, nuts and seeds.
• While this amino acid found in foods can be safely consumed by most, high doses from supplements can cause side effects and toxicity.
• For best results, enjoy a variety of leucine-rich foods in combination with a nutritious and well-rounded diet to take advantage of the multitude of benefits this essential amino acid can provide.

The post Leucine: The Muscle-Building Amino Acid Your Body Needs appeared first on Dr. Axe.

Pea protein powder is becoming a fast favorite for gym-goers and health-conscious people alike. Not only is it gluten- and dairy-free, but it’s been proven to be spectacular for your kidneys, heart and waistline too!

Although you can typically get enough protein each day by following a well-balanced and nutritious diet, real life often has a tendency to get in the way, and preparing a healthy meal rich in plant-based protein foods can be a bit of a hassle at times. That’s why smoothies with protein powder can be a great option, augmenting protein intake with minimal prep time.

Another great reason to use protein powder is that consuming it within 30 minutes of working out has been shown to help speed up muscle growth and recovery to optimize your workout and get faster results. Preparing and eating a full meal is not only difficult directly after working out — it can often make you feel nauseous and heavy. A light smoothie packed with great proteins, on the other hand, is a quick and easy alternative to help bump up your protein intake.

Rotating the types of protein powders that you use is a great strategy to make sure your body consistently benefits from each one as much as possible. Ready to learn more? Let’s explore why pea protein should be a part of that rotation.

What Is Pea Protein?

Protein powder is available in several forms, most commonly as whey protein, brown rice protein powder and soy. Whey and brown rice protein have some incredible benefits, and both are very useful in their own right.

Although pea protein powder isn’t currently in the top three, experts predict that it will begin drastically increasing in popularity over the next few years given the huge surge in health-conscious consumers and the continued push toward following a more plant-based and sustainable diet.

The rising popularity of this pea supplement should come as no surprise considering the amazing makeup of this veggie protein powder. Pea protein powder is among the most hypoallergenic of all protein powders, as it contains no gluten, soy or dairy. It’s also easy on the tummy and doesn’t cause bloating, a common side effect of many other protein powders.

So how is pea protein made? It’s produced by grinding the peas into a powder and then removing the starch and fiber to leave a highly concentrated pea protein isolate that’s perfect for adding to smoothies, baked goods or desserts to quickly boost protein intake.

Whether you are allergic or sensitive to gluten or dairy or are simply looking for a healthy, plant-based vegan protein powder, pea protein is one of the best protein supplement options available.

Health Benefits

The nutrition profile of pea protein is what contributes to its potential health benefits for weight loss, heart health and more.

1. Aids in Weight Loss

As with all good protein powders, pea protein can be a handy tool in your arsenal of weight loss weapons. Particularly if you’re looking to lose weight fast, introducing protein in your diet is one of the best ways to do it.

In fact, a 2020 study indicates that consuming a high-protein breakfast containing pea protein helps increase energy expenditure and fat oxidation.

It’s common for people trying to lose weight to neglect protein intake, which can stall and slow weight loss in the long run. However, getting between 0.8–1.0 gram of protein per kilogram of body weight each day helps you build muscle and burn fat faster. If you weigh 140 pounds — which is about 64 kilograms — for example, you should take in about 51–64 grams of protein each day.

Another way that protein benefits weight loss is due to its ability to lower levels of ghrelin, the hormone responsible for stimulating feelings of hunger. Pea protein can delay the emptying of your stomach and reduce the secretion of ghrelin to curb cravings and decrease appetite.

In fact, research shows that pea protein matches dairy-based proteins in its ability to help you feel fuller for longer!

2. Supports Heart Health

Not only is pea protein good for your waistline, but it’s also proven to support a healthy heart. In 2011, one animal model out of Canada reported that pea protein lowers high blood pressure. Impressively enough, the rats in the study showed a significant drop in both systolic and diastolic blood pressure over the course of just eight weeks.

In another study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins, rather than animal-based proteins, was associated with a lower risk of coronary heart disease (CHD).

If you are at any sort of risk for heart problems, the best thing you can do is to eat foods that reduce inflammation, such as peas and other plant-based ingredients. Inflammation is the cause of almost every major heart disease, and CHD is not excluded from that list.

3. May Promote Kidney Function

Research published in the Journal of Agricultural and Food Chemistry suggests that pea protein could help delay or prevent the onset of kidney damage in those with high blood pressure.

It could also help those with kidney disease live longer by stabilizing blood pressure levels and can increase urine function to help the body rid itself of toxins and waste more efficiently. In this study, it was only when the protein in peas was extracted and activated with special enzymes that the pea protein became especially beneficial for kidney health.

4. Increases Muscle Thickness

A common misconception about vegetable-based natural protein powder supplements is that they don’t have the same effect on muscle growth and muscle recovery after workouts as dairy-based whey protein. However, that couldn’t be further from the truth.

In fact, a 2015 study published in the Journal of the International Society of Sports Nutrition proved that pea protein was just as effective as dairy-based proteins at increasing muscle thickness after resistance training.

Research suggests that the muscle-boosting benefits of protein may be due to the high quantities of L-arginine in pea protein, which is found in higher concentrations than in other protein products.

Arginine — and L-arginine — is an important amino acid that helps you to build muscle. This is because it stimulates the secretion of human growth hormone, a type of hormone involved in the regulation of growth, metabolism and muscle mass.

5. Balances Blood Sugar Levels

High blood sugar can impact many aspects of health and can cause a range of diabetes symptoms, such as fatigue, increased thirst, slow wound healing and unintentional weight loss.

Some research shows that all-natural protein powder supplements like pea protein could be beneficial when it comes to maintaining normal blood sugar levels. For instance, a study conducted by the University of Toronto’s Department of Nutritional Sciences tested the effects of pea protein on food intake, blood sugar levels and appetite in healthy young men.

While the addition of pea protein didn’t change food intake or appetite, the blood sugar levels of subjects stayed lower than they normally would. This suggests pea protein can be considered a beneficial ingredient and can help improve glycemic control when paired with other foods.

6. Enhances Physical Performance

We know that whey protein is one of the most popular powders among athletes and those trying to improve endurance. A study published in Sports found that ingestion of pea protein and whey protein produces similar outcomes in workout performance and strength following eight weeks of high-intensity functional training.

This shows that pea protein is a useful plant-based source of protein for athletes who are looking to improve performance and endurance during workouts.

7. Good Source of Iron

Approximately one scoop of pea protein powder has 45 percent of your daily recommended dose of iron. Iron is important for the health of your brain and immune system, and research shows that it participates in a wide variety of metabolic processes.

It helps support a positive mood by working to balance neurotransmitters like serotonin and dopamine. Iron is also critical for supporting development and growth, and it’s needed for a healthy pregnancy.

Nutrition Facts

One of the things that people often consider when shopping for protein supplements is whether or not they are considered complete protein sources. The complete protein definition includes any food or supplement that contains all nine of the essential amino acids, which are the types of amino acids that your body is unable to produce and must obtain from food sources.

Because of the varied types of soy and the confusion often surrounding protein powders, there tends to be a lot of different opinions about the assortment of amino acids in different types of proteins and what is necessary. Many people think that soy is the only vegetable-based protein with a complete amino acid profile, but that’s not the case.

Hemp protein powder is also considered a complete protein, while brown rice protein also sports a complete load of amino acids but is a bit low in lysine in comparison to whey protein or casein protein.

Pea protein has a nearly complete profile, although there are a couple of nonessential and conditional amino acids missing. That’s one big reason it’s important to switch it up when it comes to protein powders and include a good variety in your routine.

And remember — it’s OK to use a protein powder that doesn’t have every single amino acid. If you eat organic superfoods as a daily part of your routine, you should consume a full load of amino acids like glutamine and complete protein foods every day through your diet anyway.

One great reason to consider pea protein in your typical rotation is that it contains about five more grams of protein per serving than whey protein, so it really can be great for building muscle, burning fat and boosting heart health.

Plus, take a look at the peas nutrition facts, and it’s easy to see why pea protein powder is so nutritious. (Pea milk is also loaded with nutrition.) Each serving of pea nutrition packs in a low amount of peas calories but is high in protein and fiber as well as several important micronutrients.

A single scoop of pea protein powder, which is about 27 grams, contains approximately:

• 99 calories
• 2 grams carbohydrate
• 0 grams sugar
• 1 gram fiber
• 1.5 grams fat
• 21 grams protein
• 6.3 milligrams iron (35 percent DV)
• 260 milligrams sodium (11 percent DV)

Risks and Side Effects

Protein powder can be an easy and convenient way to boost your protein intake when you’re running short on time or need a bit of help meeting your daily needs. Keep in mind, though, that protein powder shouldn’t completely replace protein intake from food sources.

Protein foods like meat, fish, poultry, eggs and legumes are high in protein but also contain a wealth of other important nutrients that your body needs.

Pea protein is safe for most people and can be consumed with minimal risk of side effects. However, consuming protein in high amounts could cause several pea protein side effects.

In fact, research indicates that overdoing it on the protein could cause issues like weight gain, bone loss, kidney issues and impaired liver function.

In addition, it can be a bit more difficult to digest than other forms of plant protein, including hemp and brown rice, so it’s best to combine with other protein sources and mix it up.

Keep your intake in moderation to take advantage of the unique benefits of protein powder without going overboard and harming your health.

While it doesn’t qualify as a risk, some user report that they don’t care for the chalky taste of pea protein. Others use words like grassy, beany, earthy and bitter to describe its taste.

How to Use

Pea protein isolate can now be found in the health food aisle of most major grocery stores, pharmacies and supplement shops. It can also be purchased through online retailers, which can be especially beneficial to read and compare the pea protein reviews and find the best product for you.

Pea protein milk is also available at specialty health food shops as a nutritious plant-based alternative to cow’s milk that also contains a higher amount of calcium and protein than other dairy-free milk varieties.

To balance out your amino acid intake and use a truly spectacular protein powder blend, it’s a great idea to combine pea protein with brown rice protein. Pea protein fills in the gaps sometimes found in in brown rice protein (such as low lysine levels), yet both are 100 percent vegan and can help you avoid potential gas issues associated with other types of vegetable protein powders.

Generally, the very mild taste of pea protein is pleasant, making it a great addition to smoothies or shake for a healthy post-workout meal. Organic pea protein powder also works well in everything from baked goods to snacks, desserts and breakfast foods, making it easy to ramp up your protein intake at any time of day.

You can easily swap pea protein in place of other types of protein powder in your favorite protein shake recipes.

Pea protein supplements are also available in several forms. While many prefer using a powdered protein isolate, which can easily be added to smoothies, shakes and protein-rich recipes, you can often find pea protein added into protein bars and supplements as well.

How much protein do I need a day? It’s usually recommended that healthy adults get at least 0.8–1.0 gram of protein per kilogram of body weight. This amount can also vary widely based on your activity level, with some high-intensity athletes requiring up to twice as much protein. Older adults and people with certain health conditions like cancer, burns or severe wounds may also require higher amounts of protein.

Typically, a standard serving of pea protein powder is about one scoop, or 33 grams. However, you can also divide that amount in half and pair it with half a serving of another protein powder, such as brown rice protein, to squeeze in a wider range of amino acids and essential nutrients.

Final Thoughts

• Pea protein powder is a plant-based source of protein that has gained widespread popularity in recent years.
• Adding pea protein to your rotation could help enhance weight loss, support heart health, improve kidney function, increase muscle thickness and balance blood sugar levels.
• Each serving is high in protein and iron and contains a small amount of other micronutrients like calcium and potassium.
• There are several types of plant-based protein that differ in their amino acid profiles, tastes and ingredients. Adding a variety of protein powders to your diet helps you take advantage of the unique benefits of each.
• Try adding pea protein powder to your favorite shakes, smoothies, desserts, baked goods and breakfast recipes for an added dose of protein and health benefits each day.

The post Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health) appeared first on Dr. Axe.

Creatine (sometimes referred to as creatine monohydrate) has been called a “phenomenon” in the bodybuilding community and is among the best-selling supplements to gain muscle. To date, well over 500 research studies have evaluated the effects of its supplementation on muscle growth, metabolism, exercise capacity and many other markers of health.

According to researchers at the Exercise and Sport Nutrition Laboratory at Baylor University, “About 70 percent of these studies report statistically significant results, while remaining studies generally report non-significant gains in performance.”

So which is it? What are the benefits of taking creatine (if any) according to the medical literature? People who take creatine supplements usually do so because it has been shown in studies to offer help with physical performance, improving body composition, energy output and even cognitive enhancement.

While it might be effective for building muscle and increasing strength, there can also some negative effects that have been associated with this supplement. Is creatine safe? Depending on whom you ask, it may be “remarkably safe for most people” or potentially capable of causing reactions like water retention and indigestion.

What Is Creatine?

Creatine monohydrate is a small peptide that is made up of amino acids (the “building blocks of protein”). It is formed in the liver, pancreas and kidneys, mostly with the help of the amino acids glycine, arginine and methionine.

In supplement form, it was first introduced to the public in the 1990s after Olympic athletes were reported to be using it to improve performance. Today, this supplement is one of the “most widely used nutritional supplements or ergogenic aids” available on the market.

What does creatine do to your body exactly to cause the physical and mental changes described above? Despite what many people think, it is not a steroid, and it’s not an unnatural/man-made product.

Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles. About 90 percent to 95 percent of creatine is stored in the muscles, with the rest found in the heart, brain, liver, kidneys, testes and almost every cell.

It is taken in supplement form to help boost the production of energy in the body. This compound has the job of storing phosphate groups in the form of phosphocreatine — aka creatine phosphate — which support the release of energy and therefore help build strength and the growth of muscle mass.

Taking this supplement can be useful for boosting production of energy in the form of adenosine triphosphate (ATP).

ATP is sometimes referred to as the “molecular currency” of the body, since it helps store and transport chemical energy within cells. ATP is needed for cellular functions. It is the source of fuel for our muscles — especially when they are working hard, such as during exercise. When we eat foods we acquire a mix of macronutrients (carbohydrates, fats and proteins) that are used to produce ATP, and creatine helps this process by donating a phosphate group that helps with ATP creation.

Benefits

Most researchers today, including Dr. Paul Greenhaff, whose work has been published in the American Journal of Clinical Nutrition, feel that creatine can be safely consumed. This is true not only of athletes, but also for people looking to give their energy and metabolism a boost.

Most studies have found that not every person reacts to this supplement in the same way. Some may experience more results and health improvements, while others deal with creatine side effects like indigestion and fluid retention. Below we’ll look a the pros and cons of using it, what to expect if you begin “creatine loading,” and how you can maximize your results while still using this supplement safely.

1. Helps with Protein Synthesis

Creatine helps with protein synthesis, which increased growth of lean muscle mass. Creatine also increases body weight due to muscles filling with more water. Some research found that one week of taking creatine supplements increased body mass by about 0.9–2.2 kilograms (2.0–4.6 pounds).

2. Improves Strength and Performance

Studies indicate that creatine improved strength and power output. Creatine storage capacity in our muscles is limited, but it increases as muscle mass increases. Supplementation has the ability to regenerate ATP stores faster during intense physical activity, helping sustain effort and prevent fatigue.

In addition, creatine helps maximize performance during high-intensity interval training (HIIT). Studies find that it improved work performed during sets of maximal effort muscle contractions, single-effort sprint performance and during repetitive sprint performance.

3. May Help Muscle Recovery

A 2021 study indicates that create may help improve muscle recovery and recovery from exercise, such as maximizing results from strength training.

Creatine may also potentially reduce fatigue.

4. Boosts Brain Health

Creatine also offers neuroprotective properties, which may help protect the brain). Additionally, cognitive enhancement — such as improved alertness, concentration and attention — was also observed.

Creatine may help reduce severity of depression symptoms, according to animal studies and small pilot studies in humans.

5. May Improve Heart Health

Another creatine study shows that it may offer cardioprotective properties, as it may help protect the heart and blood vessels. It has also been shown to support increased endurance and anaerobic cardiovascular capacity.

6. May Improve Bone Density

Creatine potentially helps improve bone density when combined with resistance training.

Side Effects

Generally speaking, creatine seems to be safe, but there are some dangers of creatine. Some people might not react very well to taking higher doses, such as if they have an existing kidney problem or enzyme defect that makes digesting protein difficult.

Certain studies suggest that side effects of creatine may include:

• Weight gain due to water retention (sometimes up to three to five pounds of weight gain in a day due to fluid accumulation if taking high doses)
• Abdominal pain
• Diarrhea
• Nausea
• Cramping
• Constipation
• Restlessness

Certain studies have looked at the supplement’s effect on the kidneys but a 2019 systematic review and meta-analysis did not find any evidence that it will damage the kidneys of mostly healthy people without kidney disorders. The kidneys do have the job of metabolizing creatine and breaking it down so it can be eliminated from the body via urine, but in normal/moderate doses this does not seem to be dangerous for most people.

However, if someone does have a kidney disorder or is being treated with diuretic medications in order to manage fluid levels in their body, he or she should discuss using it and similar supplements with a healthcare professional before starting.

Supplement Dosage

How much creatine is safe per day? Should I take creatine daily?

• When just beginning to use this supplement, most experts recommend that if you’re “creatine loading,” you take about 0.3 grams per kilogram of bodyweight (or about 0.136 per pound) for the first five to seven days.
• During this loading phase, you’ll take much higher amounts than during the weeks to follow. To give you an example, a man who weighs 175 pounds (79.4 kilograms) would take about 25 grams per day when loading.
• After the first five to seven days, take a lower dose of five to 10 grams per day for about three weeks. To be more precise, aim for about 0.03 grams per kilogram of bodyweight for about three weeks.
• Once the three weeks are over, you can either continue taking the lower dosage for as long you’d like to or can go back to loading. You might choose to cycle your intake every three weeks or so.

If you are going to use oral supplements, you can reduce the potential for experiencing creatine side effects by making sure not to take too much at once. Avoid very high doses and always read directions for dosage/serving recommendations, since each product is a bit different.

Many experts feel that pure creatine monohydrate is the best type to take, since it’s typically the least expensive and has been shown to be effective. If you can find micronized creatine monohydrate, it is a good option, since in this form tends to be easier to dissolve in liquid and potentially easier to digest.

Another type is creatine nitrate, which seems to have stronger effects than creatine monohydrate but does not appear to be any more effective or well-tolerated. Then there is creatine ethyl ester as well, which “is alleged to increase creatine bio-availability.” This type may be beneficial, but research has not confirmed it’s actually more bioavailable than creatine monohydrate.

Creatine-Rich Foods

Certain foods provide creatine, but creatine from food is digested more slowly than the kind we get from taking supplements. Plus, it can be destroyed when the foods that provide it are cooked. The NHANES III survey found that on average, Americans adults get approximately 5 to 7.9 mmol (0.64 to 1.08 grams) of creatine from their diets per day.

You can get some from eating foods that are high in protein, including meat (especially beef), poultry, fish and eggs.

Consuming collagen protein and sources of collagen like bone broth is a great way to increase intake of the amino acids that form creatine (arginine and glycine). Organ meats like liver and kidneys have lower concentrations.

Some creatine can also be found in breast milk, dairy products and milk from cows/sheep/goats, along with the blood of both humans and animals. Because vegetarians/vegans avoid the highest sources of this compound, it’s been found that they have lower resting creatine concentrations. This may contribute to problems gaining muscle and strength when eating a low-protein diet.

Common Questions

What is the best time for when to creatine?

Space out servings throughout the day. If you use it more than once daily, make sure to divide doses (take one early in the day and one at least several hours or more later). If you consume between 20–30 grams daily during the initial five- to seven-day loading phase, try to divide this amount up in four to five equal doses for the best absorption.

Can I take creatine forever?

Many athletes and bodybuilders choose to use creatine by following a “loading protocol.” This means they start out by taking a higher dose in order to build their bodies’ stores quickly and then either abruptly or gradually decrease their dosage as time goes on.

Some people may also cycle their intake, alternating between time periods of taking higher doses followed by time periods of taking lower doses. Cycling might continue for several months or go on indefinitely if it’s leading to results and not causing side effects.

The effects of creatine seem to diminish as the length of time spent exercising increases. Additionally, it may stop providing results if it’s used for a long period of time, such as many years. The most results might be experienced within the first several months or year of use (although people react differently).

Can you take creatine without working out? Should I take creatine on off days?

There’s some evidence that creatine may work better to improve muscle growth and strength when taken after exercise, rather than before. However, athletes have reported using it effectively at all times of day, so it may be an individual preference. Creatine can be used by people who are active but not bodybuilders — however, it has the most benefits when combined with exercise.

Can I take creatine before bed? Can creatine affect sleep?

Some people may experience mild restlessness if they use this supplement too close to bedtime, so it might be best to have it earlier in the day. However, if it doesn’t cause any issues when taken before bed, this is a fine approach since spacing out servings is recommended.

Should I take it with meals or on an empty stomach?

Some studies have found that creatine works better when taken with meals, rather than taken alone on an empty stomach, because consuming carbohydrates and protein with creatine helps it work more effectively.

Also make sure to drink enough water when taking it. If you take this supplement while dehydrated you’re more likely to deal with digestive symptoms and to lack energy.

Can I take it with caffeine?

There’s some some concern that creatine and caffeine have somewhat opposite effects when it comes to water loss/water retention. Caffeine is a stimulant and diuretic that can cause increased urination and water loss, while creatine pulls more water into muscle cells.

However, both caffeine and creatine can help improve performance, and overall research doesn’t suggest that caffeine use should cancel out the benefits of creatine. As long as the two don’t cause indigestion when used together, it seems to be okay to use them simultaneously.

Creatine vs. Protein Powder

Due to the benefits that creatine may offer, it’s not hard to see why there’s a connection between this supplement and bodybuilding. If you’re looking to gain muscle, you might be wondering if creatine or whey protein is better (or another type of protein powder)?

Both have been shown to have similar benefits in terms of supporting muscle growth, but whey protein is not always easy for many people to digest if they have a sensitivity to dairy. Creatine also seems to have some unique benefits, such as improving heart health and bone density. If you do choose whey protein, consume organic whey protein from grass-fed cows.

Final Thoughts

• Creatine is a small peptide that is made up of amino acids. It is found in the body naturally, consumed from certain high-protein foods and taken by some people, such as athletes or bodybuilders, in supplement form.
• Benefits associated with this supplement include building lean muscle mass, improving strength and power output, reducing fatigue, improving cardiovascular capacity, improving bone density and improving moods.
• Why is creatine bad for you? While it is usually safe, it can cause side effects in some people such as weight gain due to water retention, abdominal pain, diarrhea, cramping and restlessness. It’s more likely to cause side effects among people taking high doses or those with kidney problems.
• The best way to use it is follow dosage directions, space out intake, use it after exercise, take it with meals containing carbs and protein, and drink plenty of water when using it.

The post Creatine Benefits for Muscles & Brain (Plus Safety Considerations) appeared first on Dr. Axe.

Nicknamed “the eye vitamin,” lutein is a type of carotenoid antioxidant that is most well-known for protecting eye health. In fact, eye vitamins with lutein are some of the best vitamins for macular degeneration

Ask yourself this question: How many colors are in your favorite foods? The answer will tell you how much lutein you’re getting. Just like many other types of antioxidants, it is found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.

Along with another vision-boosting carotenoid called zeaxanthin, it is abundant in anti-inflammatory, cancer-fighting foods including kale, broccoli and many other green vegetables, eggs yolks, and citrus fruits — all of which studies show help protect the eyes from oxidative stress.

The average person who eats the standard American diet is likely running low in this carotenoid, in addition to other important antioxidants. The human body cannot synthesize lutein or zeaxanthin on its own, which means we must obtain these important nutrients from our diets (or, in some cases, supplements). You already know that filling up on plenty of fruits and veggies is good for you, and here’s just another example of why that is.

Although it’s best to get enough of this antioxidant naturally through a healthy diet high in anti-inflammatory foods, nutritional supplements or fortified foods and beverages can also be used by some people in order to help increase levels. Are supplements really necessary to achieve benefits? Likely not, but overall we still have a way to go when it comes to understanding the full potential of lutein in terms of disease prevention, bioavailability, metabolism and dose-response relationships.

What Is Lutein?

Lutein and its relative zeaxanthin are pigments called carotenoids. They are related to other carotenoids, such as beta-carotene and lycopene.

When we eat foods high in lutein or take it in supplement form, it’s believed to be pretty easily transported around the body, especially to the parts of the eyes called the macula and the lens. In fact, there are more than 600 different types of carotenoids found in nature, but only about 20 make their way into the eyes. Of those 20, zeaxanthin and lutein are the only two that are deposited in high quantities into the macular portion of the eyes.

What does lutein do for your eyes?

• The antioxidant abilities of lutein help fight free radical damage caused by blue light or sun exposure, a poor diet, and other factors that increase the risk of developing age-related vision loss or disorders. These include problems like macular degeneration and cataracts.
• In the process, antioxidants like lutein protect healthy cells while halting the growth of malignant cells.
• Within the eyes, one of the most important functions of the lens is to collect and focus light on the retina. That is exactly why the lens needs to remain “clear” and free from the cloudiness that is indicative of cataracts. The major reason the lens becomes cloudy is damage due to oxidation. This is why we need antioxidants to help neutralize free radicals.
• Even in people who have existing eye damage, including plenty of lutein in their diets can help stop the condition from progressing and further damaging vision.

This eye vitamin isn’t just beneficial for older adults — taking preventative measures is the real key to preserving your vision and eye health. Both older and younger people should consume plenty of lutein in order to reduce the risk of oxidative damage that can lead to disorders down the road.

Although carotenoids are extremely important for vision and your eyes, their benefits don’t stop there. Aside from protecting eyes, lutein uses also include helping prevent skin disorders, several types of cancer including colon or breast cancer, type 2 diabetes, and risk factors associated with coronary heart disease.

Health Benefits

What is lutein good for? Here are some of the top benefits of antioxidants like this one:

1. Eye Health

What is the best eye vitamin for macular degeneration? Lutein is considered a natural treatment for macular degeneration symptoms (AMD), which is considered the most common cause of blindness among older adults. Estimates show that more than 25 million people worldwide are affected by age-related macular degeneration or cataracts, especially people aged 55 and older living in industrialized Western nations. Sadly, the incidence of AMD is expected to triple by 2025, according to the American Optometric Association.

Lutein protects the eyes by filtering out a percentage of damaging short-wavelength UV light that negatively affects delicate parts of the eyes, such as the retina (the macula). Researchers at Harvard University have found that supplementing with lutein daily can lower the risk for macular degeneration.

Similarly, other studies show that higher dietary intakes of zeaxanthin and lutein along with other natural antioxidants, including vitamin C, beta-carotene and vitamin E, are associated with a significantly decreased risk of cataract formation. While the research is still in its early stages, taking lutein three times weekly for up to two years has been shown to improve vision in older people who already have cataracts.

Other benefits of lutein for eye health include:

• helping reduce eye fatigue, glare and light sensitivity
• helping keep the lens and retina at appropriate densities
• strengthening eye tissue
• and ­helping vision be more acute

When it comes to eye health, every person is different in terms of how much lutein is most beneficial. It’s possible that for some people, even with a relatively high intake of high-antioxidant foods, their blood levels might be high enough in nutrients like lutein, but testing tissues within their eyes will show that their retinal levels still remain too low. Luckily, doctors now have the ability to measure macular pigment levels of lutein in someone’s eyes in order to determine if that person is at an increased risk for disease. By performing a macular pigment optical density test (MPOD), doctors can better give specialized dietary recommendations for protective nutrients based on individual responses, genetic predisposition and lifestyle factors.

2. Helps Protect Skin Health

In addition to being found within the pigments of our eyes, carotenoids are also present within the skin. To preserve skin health and fight skin cancer, lutein helps filter high-energy wavelengths of visible light, which slows down the rate of oxidative stress. Some animal studies show evidence that lutein offers significant protection against light-induced skin damage, such as signs of aging and potentially skin cancer.

3. Can Help Lower Diabetes Risk

According to some animal studies, higher levels of carotenoids within the blood are linked with fewer problems controlling blood sugar and a lower risk for diabetes or related complications. A 2009 study conducted on diabetic rats found that supplementing with lutein and DHA (a crucial type of omega-3 fatty acid) helped normalize all diabetes-induced biochemical modifications.

Compared to the control group, diabetic rats taking the supplements experienced lower oxidative stress rates and less damage done to the retina of the eyes, despite being under hyperglycemic conditions.

4. Might Help Lower Risk of Cancer

Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers. While we don’t know exactly how lutein and cancer formation is tied just yet, correlational studies have shown that adults with higher levels of lutein in the blood experience a reduced risk of developing several forms of common cancers. This includes a 2018 study in which researchers concluded: “Dietary lutein supplementation may be a promising alternative and/or adjunct therapeutic candidate against breast cancer.”

Lutein may act as a natural cancer treatment because of the fact that foods rich in lutein (like leafy greens and citrus fruits) also provide other beneficial antioxidants and nutrients that lower disease-causing inflammation and oxidative stress. However, at this time, more research is still needed to help us fully understand the effects of carotenoids on cancer, along with immune, hormonal and cardiovascular health, independent of other nutrients that are found in fruits and vegetables.

5. Can Help Maintain Heart Health

Some observational studies show that xanthophyll carotenoids, including lutein, can help reduce the risk of developing heart disease and stroke. Just like with the previously mentioned studies that show potential cancer-protective effects of this carotenoid, we aren’t exactly sure yet how it improves heart health. Because it has anti-inflammatory and antioxidant properties, it seems that it would benefit heart health by lowering inflammation, which is an underlying cause of coronary heart disease.

Studies done by the University of Southern California suggest that low levels of lutein within the blood might contribute to the thickening of artery walls. This raises the risk for arteriosclerosis development and clogging of the carotid arteries that can lead to heart attacks. USC’s observational studies show that people with the highest levels of lutein in the blood experience less plaque buildup in the arteries, while the opposite is also true: The fewer lutein-rich plant foods someone eats, the more clogged their arteries seem to become.

Another convincing factor is that after the researchers tested effects of the carotenoid on human arteries that were removed during surgery, fewer white cells were present within the arteries after lutein supplementation compared to controls, suggesting that less inflammation and clogging occurred.

Foods

What vegetables and what fruits are high in lutein? According to the American Macular Degeneration Association, the following foods are the best sources of lutein for increasing your intake naturally (not to mention for getting other antioxidants, vitamins and minerals too):

1. Kale — 1 cup raw: 22 milligrams
2. Turnip Greens — 1/2 cup cooked: 9 milligrams
3. Collard Greens — 1/2 cup cooked: 8.7 milligrams
4. Spinach — 1 cup raw: 6.7 milligrams
5. Broccoli — 1 cup cooked: 3.3 milligrams
6. Brussels Sprouts — 1 cup cooked: 2 milligrams
7. Corn — 1 cup cooked: 1.4 milligrams
8. Green Beans — 1 cup: 0.8 milligrams
9. Eggs — 2 whole: 0.3 milligrams
10. Orange — 1 medium: 0.2 milligrams
11. Papaya — 1 medium: 0.2 milligrams

Lutein and zeaxanthin foods are important macular degeneration vitamins. That’s why lutein in eggs, for example, can contribute to macular degeneration prevention, along with taking these eye supplements for further protection.

Supplement Dosage and RDA

How Much Lutein Should I Take Daily?

At this time there isn’t a general recommendation for daily intake of lutein or zeaxanthin. However, most studies show that benefits are greatest when someone consumes 10 milligrams of lutein per day or more (along with about two milligrams of zeaxanthin per day).

The recommended lutein dosage for preventing oxidative damage and lowering symptoms of eye or skin disorders is between 6 milligrams and 30 milligrams daily for adults, according to the American Macular Degeneration Association.

This amount can be obtained pretty easily by eating a healthy and healing diet (one cup of kale has more than 22 milligrams), but supplements are also recommended for people who are highly susceptible to eye damage, those who have digestive disorders that can hinder nutrient absorption and the elderly, who could use more protection.

People who don’t eat many vegetable or fruits can probably benefit from supplementing with higher doses, as can older adults, smokers and post-menopausal women.

Types of Lutein Supplements

• You can find lutein supplements in soft-gel capsule form in health food stores and online.
• It’s recommended that you take lutein supplements along with meals because this carotenoid acts like a fat-soluble nutrient and is absorbed better when eaten with omega-3 foods.
• The same goes for eating foods that naturally contain this carotenoid — try pairing things like squash, carrots or eggs with healthy sources of fats, including nuts, coconut, olive oil or avocado, to boost their effectiveness.
• Make sure to read lutein and zeaxanthin supplements review ratings to ensure you get the best antioxidant eye health supplements.

Want to increase your intake of this beneficial antioxidant? Start by eating more lutein-rich, brightly colored fruits, veggies and pasture-raised eggs.

Risks and Side Effects

What are the side effects of taking lutein? Lutein appears to be nontoxic and safe for consumption in moderate or even relatively high doses. Lutein supplements have been used safely by adults in doses up to 15 to 20 milligrams daily for as long as two years without any serious side effects. That said, possible lutein and zeaxanthin side effects can include harmless yellowing of the skin called carotenemia and an upset stomach/vomiting if you take too much.

There aren’t any known special precautions for women who are pregnant or breastfeeding, but it’s always a good idea to speak with your doctor when pregnant before beginning new supplemental treatments.

Keep in mind that as with other antioxidants, people seem to differ in terms of how capable their bodies are of absorbing lutein. Some might have a harder time utilizing it and other antioxidants from foods and transporting to tissues within the eyes or other organs. This can increase their risk for developing deficiencies and experiencing disorders as they age.

For people with a genetic predisposition to eye disorders or cancer, taking more lutein might be necessary. As another example, one group of people who can usually afford to take more is those with cystic fibrosis. It seems that people with this disorder might not absorb some carotenoids from food very well and often show low blood levels of lutein. If you suspect you might benefit from high doses of lutein, it’s best to speak with your doctor to rule out any potential contraindications.

Final Thoughts

• Lutein has earned the nickname “the eye vitamin because it’s well-known for protecting eye health. Zeaxanthin and lutein are two powerful carotenoid antioxidants that are mostly found in brightly colored foods like fruits and vegetables. Together they can help to preserve vision by protecting the eyes from oxidative stress and UV light damage.
• Lutein uses and benefits include helping prevent eye conditions like macular degeneration and cataracts, skin disorders and skin cancer, several types of cancer, including colon or breast cancer, type 2 diabetes, and heart disease.
• Some of the top lutein-rich foods to include in your diet are dark leafy greens like spinach and kale, broccoli, Brussels sprouts, eggs, oranges, and papaya.
• This carotenoid is obtained from both foods and supplements, which are generally considered safe. When taken in high doses, potential lutein side effects can include harmless yellowing of the skin called carotenemia or vomiting, although these are rare.

The post Lutein: the Antioxidant That Protects Your Eyes & Skin appeared first on Dr. Axe.

What is L-theanine, and what is it used for? L-theanine (also called theanine or sometimes r-glutamylethylamide) is an amino acid that impacts nerve impulses in the brain and the release of neurotransmitters, including GABA.

It is known as natural anxiolytic because it can have a calming, sedative effect on the body and mind without making you feel drowsy — which is why it’s often used to reduce anxiety, hyperactivity and sleep-related problems.

Most people don’t acquire a lot of theanine from their diets since it’s not available in many commonly eaten foods. It’s a unique amino acid because it’s not used to form proteins — unlike many other amino acids, such as l-carnitine, leucine, lysine, methionine or tryptophan — and is not used to make enzymes.

The greatest sources of L-theanine in our diets are green, black and white teas — but because most people don’t drink very large quantities of tea on a daily basis, L-theanine supplements can be beneficial.

As we’ll cover more below, drinking tea and taking L-theanine supplements can help reduce the effects of stress, protect the brain, support the cardiovascular system and much more.

What Is L-theanine?

L-theanine is considered a nondietary, nonessential amino acid because even though it has certain benefits, we don’t require it from our diets.

What does L-theanine do for you? It is used to help prevent and treat conditions, including:

• Anxiety, depression and other mood-related disorders
• Insomnia and trouble sleeping
• Cognitive loss, dementia and Alzheimer’s disease
• Stroke
• High blood pressure and other cardiovascular problems
• Post-traumatic stress disorder (PTSD)
• Schizophrenia
• Poor attention span
• Substance dependence
• It may help improve the effects of drugs used to treat cancer drugs

L-theanine and the amino acid glutamine are structurally similar but have different effects and benefits. Both can be supportive of overall mental health and energy levels, but theanine is more capable of acting as a natural stress reliever.

Glutamine is one of 20 naturally occurring amino acids in dietary protein and the most abundant amino acid in the bloodstream, making up 30 percent to 35 percent of the amino acid nitrogen in your blood.

Glutamine is needed to produce the neurotransmitter called glutamate. It is considered an excitatory neurotransmitter, but L-theanine binds to the same receptors in the brain as glutamate and therefore has opposite, inhibitory effects.

Is L-theanine the same as caffeine? No — the two are different, although they are both found in beverages, including green tea.

Because L-theanine tends to promote relaxation, while caffeine promotes alertness, the two have opposite but complementary effects. However, studies suggest that both L-theanine and caffeine can have beneficial effects on cognition and mood when used appropriately.

L-theanine was first identified in tea leaves by Japanese scientists in 1949. One of the reasons that scientists first started studying theanine was because it was believed to be a source of umami, which basically means a savory, brothy taste that is only found in certain foods, like meat, fish, mushrooms and some vegetables.

Researchers believe that umami flavor may actually affect the brain in a way that helps decrease the risk for obesity, stimulate the metabolism, alter taste perception of bitter foods, boost satiety and fullness, and hold off hunger and cravings between meals.

In Ayurvedic medicine, the best source of theanine, green tea, is considered valuable for its high antioxidant content, however the caffeine in green tea is not recommended for every body type. Because green tea contains low amounts of caffeine, it’s considered a better choice than coffee and other stimulants, especially for Vata and Pita types who may already deal with restlessness and anxiety.

Another reason that green tea is considered a healing beverage in Ayurveda is because it can help balance out the effects of stimulants and stress. This is beneficial for achieving doshic balance, especially when green tea is consumed with herbs and spices.

Because each type has unique properties, many tea varieties are included in the Ayurvedic diet, such as:

• Jasmine green tea, which can also have sedating effects on the nervous system.
• Moroccan mint green tea, which can help to soothe digestive issues and nausea.
• Bancha tea, an expensive tea that’s a good source of catechins.
• Ginger green tea, which supports the immune system and digestive system.
• Cinnamon green tea, which fights inflammation.
• Genmaicha tea, which is warming and energizing.
• Matcha tea, which contains concentrated levels of L-thianine.

Green tea has been consumed in China and other parts of Asia for thousands of years. According to Traditional Chinese Medicine (TCM), tea is the most beneficial of all herbs and has numerous benefits, including improving alertness, supporting immunity, balancing body fluid production, quenching thirst, clearing heat and phlegm, and promoting healthy digestion and urination.

In TCM, the amount of green tea that’s recommended depends on the condition being treated. An average of three cups of green tea (approximately 750 milliliters) per day is commonly recommended, however upward of 10 cups (2,500 milliliters) may be beneficial for treating certain health conditions.

While green tea is most valuable in TCM, many other types of teas are also encouraged, including white, black and oolong teas.

Benefits

What are the benefits of L-theanine? Below are five ways it can benefit your sleep, mental health, cognition and more.

1. Can Help Relieve Anxiety and Reduce Effects of Stress

One of the most well-researched L-theanine benefits is its ability to promote relaxation and fight stress. It is said to be “a relaxing agent without causing sedation,” meaning it can help improve your ability to deal with stress without making you feel lethargic or tired.

If you suffer from nervousness, anxiety, depression or other stress-related issues, you can likely benefit from L-theanine’s relaxing effects, although it likely won’t have a strong enough effect to reduce severe anxiety.

In one study, L-theanine was shown to reduce scores on a tension-anxiety test compared to placebo. Both L-theanine and caffeine’s effects on mental task performance and physiological activities were investigated.

Participants were placed under conditions of physical or psychological stress, examining the effects of L-theanine. Results after the mental tasks showed that L-theanine significantly inhibited the blood-pressure increase associated with stress, while caffeine tended to have a similar but smaller inhibition of blood pressure.

Theanine may also increase alpha brain waves (α-waves), which are associated with a state of “wakeful relaxation,” selective attention mechanisms, arousal and mental alertness.

One study tested the effects of L-theanine on brain waves 45, 60, 75, 90 and 105 minutes after ingestion of 50 milligrams of L-theanine. The results showed that there was a greater increase in alpha activity across time in the L-theanine condition relative to placebo.

According to the authors of the study, “These data indicate that L-theanine, at realistic dietary levels, has a significant effect on the general state of mental alertness or arousal. Furthermore, alpha activity is known to play an important role in critical aspects of attention, and further research is therefore focussed on understanding the effect of L-theanine on attentional processes.”

2. May Help Improve Sleep and Fight Insomnia

Why is L-theanine good for sleep? It helps reduce stress and anxiety, which can keep you up at night if you’re constantly worrying, tossing and turning.

The effects that theanine has on sleep are mild, so it won’t work for every person to improve sleep quality. While it can have positive effects on sleep quality, it probably won’t be enough to help someone with moderate or severe insomnia to get a good night’s sleep.

Certain studies have found that L-theanine can help improve sleep quality in people with conditions that cause hyperactivity, including ADHD. Another positive attribute of L-theanine when it comes to sleep is that it can counter the effects of stimulants. This means that if you drink lots of coffee or use other stimulants for medical reasons, L-theanine’s calming effects may help reduce wakefulness, jitters, etc.

Some people choose to take L-theanine and melatonin together to help with sleep. A common dosage is around three milligrams of melatonin before bed taken with 100–200 milligrams of L-theanine. The two can act together to reduce stress and help with sleep quality, although L-theanine taken in high doses (above 600 milligrams) may have opposite effects — and so may melatonin.

3. May Help Improve Attention

Some people choose to use L-theanine and caffeine together in order to improve alertness, cognition and attention. The two have a “synergistic” relationship and can lead to improved focus without feeling overly “wired” or jittery.

For this purpose, consuming about 200 milligrams each of L-theanine and caffeine tends to lead to the best results.

4. Can Help Protect Memory and Cognition

In one double-blind, placebo-controlled study, patients with mild cognitive impairment were given 360 milligrams of green tea extract along with 60 milligrams of theanine (a combination called LGNC-07) three times daily for 16 weeks. Researchers found that LGNC-07 helped improve recognition skills without having any negative effects on verbal and visuospatial memory.

According to the study’s researchers, “Brain theta waves, an indicator of cognitive alertness, were increased significantly in the temporal, frontal, parietal, and occipital areas after three hours in the eye-open and reading states. Therefore, this study suggests that LGNC-07 has potential as an intervention for cognitive improvement.”

One way in which L-theanine may help protect the brain is by preventing excessive glutamate stimulation of brain cells (excitotoxicity), which some believe is linked to neurodegenerative disorders, stroke and schizophrenia. By blocking some of glutamate’s effects, L-theanine may be able to offer neuroprotection for the aging brain.

5. May Help Support Cardiovascular Health

Green tea is the top source of L-theanine, and many studies have found evidence that green tea can help reduce inflammation and support heart health. Some experts believe that green tea is protective of cardiovascular health mostly because it provides theanine, rather than due to other active compounds like green tea catechins or theaflavins.

Theanine may help to prevent blood pressure spikes in response to stressful events and help regulate nitric oxide. Nitric oxide is a molecule that our bodies produce to help cells communicate, regulate blood pressure by dilating arteries, reduce inflammation, support the immune system, improve sleep quality and more.

The endothelium layer of our arteries produce nitric oxide, which helps relax narrowed blood vessels and increases oxygen and blood flow. Adequate production of nitric oxide can help protect against artery-blocking clots or obstructions, heart attacks, stroke, and other cardiovascular problems.

Some studies have also found that administration of L-theanine after a stroke, ideally within 12 hours but potentially up to 24 hours later, may help protect brain cells and reduce damage caused by the stroke.

In studies conducted on roundworms (the species C. elagans), theanine supplementation has even been shown to help slightly increase life span and promote longevity. Roundworms that were exposed to L-theanine at high concentrations experienced an extended life span by an average value of 3.6 percent and up to 4.4 percent.

Researchers did not find that more theanine provided more benefits when it came longevity. A dosage on the lower end of the range was actually the most effective.

L-theanine vs. GABA

• L-theanine can help to stimulate production of the inhibitory, relaxing neurotransmitter called GABA.
• GABA, like serotonin and dopamine, is known as a neurotransmitter. It helps regulate emotions, moods, concentration, motivation and alertness. GABA can also affect sleep, appetite and sex drive.
• GABA is known to have calming, anti-anxiety effects, making it beneficial for lifting your mood and preventing nervousness or hyperactivity. By increasing GABA, this is one way that L-theanine has calming effects. By elevating GABA, L-theanine may help reduce symptoms of depression, such as fatigue, changes in appetite, insomnia and lack of motivation.
• Some anti-anxiety medications work by mimicking the effects of GABA, but these are commonly associated with drowsiness. What makes L-theanine so attractive as a calming agent is that it doesn’t impair motor skills or make you feel tired. In fact, it can increase alertness and promote relaxation at the same time.
• Injections of theanine have been found to increase cerebral concentrations of GABA most, sometimes by up to 20 percent when given in high doses. Taking moderate doses of theanine is likely to have a mild effect on GABA levels, although it can be enough to cause a noticeable difference in your mood.

Risks and Side Effects

Is L-theanine safe? Research suggests that it is safest when used in the short term, for about several weeks to four months.

It is typically taken by mouth one time per day for about three to 16 weeks. It’s not clear if it is always safe or effective if taken for longer periods.

How much L-theanine is safe to take? Most people can safely take up to 200 milligrams daily (usually split into two to three doses), although higher doses around 400 milligrams have also been used safely.

L-theanine can interact with certain medications, including those taken to control high blood pressure (called antihypertensive drugs) and stimulants. Theanine can decrease blood pressure, so don’t supplement with it before speaking with your doctor if you already take medications that lower your blood pressure.

Examples of medications that lower blood pressure include aptopril (Capoten), enalapril (Vasotec), losartan (Cozaar), valsartan (Diovan) and diltiazem (Cardizem).

Theanine will also interfere with the effects of stimulants (including both foods/drinks and medications), since it can slow down activity of the nervous system. If you any take stimulant drug, including diethylpropion (Tenuate), epinephrine, phentermine (Ionamin) or pseudoephedrine (Sudafed), then don’t take L-theanine without consulting with your doctor.

Although this may be a good thing, L-theanine can also decrease the stimulating effects of caffeine and certain herbs, including coffee, tea, green tea extract, guarana, yerba mate, cola and other caffeinated sodas, and energy drinks.

Because there hasn’t been much research done focusing on safety of L-theanine supplementation during pregnancy, it’s best for pregnant women to avoid taking L-theanine (although drinking one to two cups of green tea during pregnancy is considered safe for most women).

Dosage and Supplements

Because L-theanine is almost exclusively found in tea leaves, it can be hard to get enough from foods and drinks alone to notice its positive effects. This is why people turn L-theanine in supplement form.

Theanine supplements generally come in the form of L-theanine, which is the bioavailable supplement form of the amino acid theanine. Suntheanine is a theanine supplement made with a patented fermentation process. While manufacturers of suntheanine may claim that its more potent, there doesn’t seem to be much difference between the quality of L-theanine and suntheanine when it comes to efficacy and tolerance.

Where to Find and How to Use L-theanine:

Theanine supplements come in different forms, including capsules, pills and tablets. To ensure you’re buying a quality product, always check the ingredients in the supplement formula. Purchase a supplement that is pure theanine/L-theanine and does not have fillers or other chemicals.

Keep in mind that some energizing theanine formulas may include caffeine, which would not be beneficial to reducing anxiety or helping with sleep.

• L-theanine is typically taken in dosage of 100–200 milligrams per day. It can be taken along with caffeine but doesn’t need to be.
• The calming effects of L-theanine usually kick in within about 30–60 minutes after taking it.
• To help treat insomnia, ADHD and hyperactivity, doses of 200 milligrams taken twice daily are usually most effective.
• Higher doses of L-theanine, around 400 milligrams, may be used to help manage symptoms of schizophrenia or severe anxiety disorders. This dose may be used for up to eight weeks.
• For help with reducing anxiety, a combination of L-theanine (400 mg per day) and the hormone pregnenolone (50 mg per day) is sometimes used.

Can you take L-theanine on an empty stomach? Yes, L-theanine can be taken either with meals or on an empty stomach.

If you haven’t recently eaten when taking L-theanine, you may feel the effects a bit more quickly and intensely (similar to drinking caffeine with a meal versus on its own/on an empty stomach). If you’re using L-theanine to help you sleep, try taking it about 30–60 minutes before bed.

Foods

Is L-theanine natural? Yes, it’s found in certain foods and beverages, including green tea (made from the leaves of the camellia sinensis plant).

Along with caffeine and catechins, L-theanine is one of the main active ingredients found in green tea. It’s believed that theanine actually gives green tea its slight umami flavor and helps counteract the bitter taste of green and black tea — and other bitter-tasting foods like cocoa.

How much L-theanine is in green tea? It comprises up to 50 percent of the total amino acids in tea.

About at 0.9 percent to 3.1 percent of the dry weight of green tea leaves is theanine. This equates to about 25 to 60 milligrams of theanine per 200 milliliters of tea, or about 6.7 ounces. This amount of tea is typically made from about 2.5 grams of dried tea leaves.

Theanine content in green tea varies depending on the specific type of tea. Teas made from younger plants have higher theanine content than teas made from older plants. Theanine content is also reduced from fermentation (part of the process used to make tea leaves), but it becomes more concentrated when leaves are dried.

What other foods have L-theanine in them? L-theanine can also be found in leaves used to produce black and white teas, although most research has focused on theanine from green tea.

Other plants that provide L-theanine include:

• C. japonica and C. sasanqua — These are small shrubs that produce pink and red flowers. They are sometimes used make tea, although not as commonly as camellia sinensis. (12)
• The mushroom species called Xerocomus badius — Also called bay bolete, this is a brown, edible, pored mushroom found in Europe and North America.

Final Thoughts

• L-theanine (or simply theanine) is a nondietary amino acid that is found in green, black and white teas, plus can be taken in supplement form.
• L-theanine has relaxing properties without making you feel drowsy. It can be used to make you feel calmer, improve attention span and focus, and support restful sleep. Not only is L-theanine calming and centering, but it can also help protect the heart and brain, plus help regulate blood pressure and reduce symptoms of schizophrenia.
• The best natural way to obtain L-theanine is to drink several cups of quality green tea and others teas every day.
• L-theanine is safe when taken in supplement form but will reduce effects of blood pressure medications and stimulants. The typical dosage is between 100–400 milligrams per day. Some people use low doses of L-theanine and caffeine together to improve focus without feeling jittery.

The post L-theanine: The Amino Acid that Combats Anxiety & Sleep Issues appeared first on Dr. Axe.

Because frequent use of anti-inflammatory drugs, nonsteroidal anti-inflammatory drugs (NSAIDs) and other pain medications is now linked with a growing number of health concerns, many people are interested in using natural painkillers as alternatives. One option, called white willow bark — which has been utilized in folklore and natural medicines for centuries — shows promise for treating pain naturally with little risk for side effects.

According to a 2015 article published in the journal Pythotherspy Research, “Willow bark extract has been used for thousands of years as an anti-inflammatory, antipyretic, and analgesic.”

In other words, white willow bark benefits include lowering inflammatory responses that contribute to chronic diseases, fighting pain and reducing fevers.

Whether in extract or tea form, willow bark can provide relief to those suffering from back pain, recurring headaches, muscle pains, menstrual cramps, arthritis symptoms and more.

What Is White Willow Bark?

White willow trees (Salix alba) grow a bark that contains the chemical called salicin, which has anti-inflammatory effects.

Salicin works in similar ways as acetylsalicylic acid, the active ingredient in aspirin. In fact, in the 1800s, salicin was used to develop aspirin.

Willow trees are members of the Salicaceae plant family and native to Europe, Central Asia and Northern Africa.

There are a number of species of willow trees in existence that produce bark that is used to make extracts, medicine and supplements. These include the species:

• white willow or European willow
• black willow or pussy willow
• crack willow
• purple willow

Once salicin is absorbed it breaks down to various salicylate derivatives, which have a variety of health-promoting capabilities. The effects of white willow take longer than aspirin to kick in, but they tend to last longer and cause fewer adverse reactions than aspirin side effects.

Some studies have found that most willow trees only contain small amounts of salicin — therefore extracts derived from these trees that can help treat pain work due to the presence of other chemicals too.

Antioxidant compounds called polyphenolic glycosides and flavonoids are also found in white willow bark (WWB). These have been shown to protect against oxidative stress and various symptoms tied to aging, such as poor physical performance, cognitive decline, etc.

Together with salicin, fragilin, salicortin and other salicylates, researchers believe that these antioxidants play a prominent role in WWB’s therapeutic actions.

Regarding its use as a natural painkiller, most of the known benefits of WWB are based on anecdotal observations, rather than clinical studies. While few studies have been conducted, those that have suggest it can help treat conditions including:

• chronic lower back pain
• joint pain/osteoarthritis
• soreness due to physical training

Health Benefits

1. Has Antioxidant and Anti-Inflammatory Effects

Dating all the way back to the time of Hippocrates, people have chewed on white willow bark to help naturally dull pain and inflammation. Today we know from studies that willow bark has the capability to reduce inflammation and oxidative stress and increase antioxidant activity, including glutathione.

In vitro studies and animal studies have found that WWB’s pain-relieving effects are due to its ability to scavenge free radicals and down-regulate inflammatory mediators, including tumor necrosis factor-α and nuclear factor-kappa B.

It also seems to affect prostaglandin production, reducing inflammation that leads to pain like cramps and fevers.

2. Used to Manage Arthritis Symptoms and Chronic Pain

Some research has demonstrated that white willow bark can help people dealing with chronic joint pain and injuries, although findings from studies have been somewhat conflicting.

Certain studies have shown that WWB extract is not an effective treatment for rheumatoid arthritis symptoms, while others have found that it can reduce osteoarthritis pain and back pain as well as certain prescriptions.

According to a 2009 systematic review on the effectiveness of willow bark for musculoskeletal pain, several studies indicate a dose-dependent analgesic effect not inferior to rofecoxib (a nonsteroidal anti-inflammatory drug used to treat arthritis) among patients with low back pain. However, no significant effect was seen in a confirmatory study in patients with rheumatoid arthritis, although the study was small.

Researchers involved in the analysis concluded, “Further studies are required to find out if treatment of osteoarthritis and rheumatoid arthritis requires extract with higher doses than 240 mg salicin per day.”

One study published in the American Journal of Medicine involving nearly 200 people with low back pain found that supplementing with willow bark led to significant improvements in pain compared to those who received placebo.

Another randomized, placebo-controlled, double-blind clinical trial that included 78 adults with osteoarthritis found that those receiving willow bark extract showed a moderate analgesic effect in osteoarthritis and that WWB appeared to be well-tolerated.

A major benefit of using plant-derived extracts and herbs for pain such as arthritis is that most appear to cause less side effects compared to NSAIDs, including aspirin.

3. Defends Against Common Illnesses and Fevers

By supporting the immune system, providing antioxidants and reducing inflammation, WWB can be used to help get rid of a fever, treat the common cold, help manage symptoms of the flu and speed along recovery from other illnesses.

Increased defense against bacteria and viruses seems to be due to white willow’s polyphenols and flavonoid content, as well as other compounds. These antioxidants have been shown to have fever-reducing and antiseptic properties.

Willow bark can be especially helpful for fevers when combined with cooling herbs, such as wintergreen or peppermint, in essential oil form or tea.

4. May Help Support Athletic Performance

Because it can provide natural pain relief, white willow bark extract is used by some athletes to help support their performance and recovery.

Anecdotal reports and a small number of studies suggest it has the ability to decrease muscle and joint pain and fight fatigue that interferes with physical capabilities. It’s also been widely used throughout history to help treat inflammatory conditions, such as bursitis and tendinitis.

5. Used to Help With Weight Loss

Although research focused on its effects on weight loss is limited, some reports indicate that WWB may help promote fat loss among overweight or obese adults. It’s believed that willow bark’s anti-inflammatory activity can help support metabolic health, but some experts recommend against using it for this purpose since its safety hasn’t been well-researched.

It also appears to be unsafe when combined with risky weight loss supplements, such as Ephedra, which is banned in the United States due to reports of serious adverse effects.

6. May Fight Headaches and Boost Your Mood

Some people claim that they experience benefits of white willow bark for reducing headaches, fatigue and anxiety.

While more formal research is needed to confirm how it may work to lift someone’s mood, energy and focus, it appears that white willow bark may have these effects due to its anti-inflammatory potential and ability to reduce oxidative stress — which can interfere with cognitive function.

Risks, Side Effects and Interactions

Consuming high doses of white willow bark can be dangerous because too much salicin is capable of contributing to a number of health problems among some individuals, including bleeding disorders and kidney damage.

Other potential side effects might include digestive upset and skin itching. People who are prone to stomach upset, especially caused by medications, should be cautious when using willow bark products.

People with any of the following health conditions should avoid using white willow bark products:

• Bleeding disorders (since willow bark slows down blood clotting)
• Kidney disease or kidney failure
• Sensitivity to aspirin
• Asthma
• Stomach ulcers
• Diabetes
• Gout
• Hemophilia
• Liver disease
• Recent surgery

Taking willow bark along with aspirin, beta blockers, diuretics or choline magnesium can increase the effects and contribute to side effects. It also shouldn’t be used with any other medication that slows blood clotting (anticoagulants), since this increases the risk for uncontrolled bleeding.

Is white willow bark safe for pregnancy?

Because research is limited about the use of WWB during pregnancy, it’s not recommended. It’s also not recommended for young children or while breastfeeding.

Is white willow bark safe for dogs? While most veterinarians consider it to be safe to give to dogs (but not cats), it should only be given under supervision from a vet due to potential to cause side effects.

It’s also not safe for dogs when given with other medications, including NSAID painkillers.

White Willow Bark vs. Ibuprofen

Is white willow bark safer than aspirin or ibuprofen? Because it has several active compounds, including salicin, flavonoids and polyphenols, there’s some evidence that willow bark provides a broader mechanism of action, while also being less likely to cause serious side effects — including ibuprofen overdose.

Some people describe WWB as being like “natural aspirin.” Compared to synthetically made aspirin, WWB seems to pose less risk for damaging the gastrointestinal lining (the mucosa).

Unlike aspirin, it also has no effect on blood clotting when used in moderate doses, such as about 240 milligrams of extract, though it can in larger doses.

People who have a known allergy to aspirin (“salicylate-sensitive individuals”) should not use products made with willow bark. If signs of a reaction occur, such as skin itching/hives or trouble breathing, a doctor should be contacted right away.

Forms and Dosage

White willow bark comes in several forms, including:

• Extract/distilled tincture
• Tea
• Capsules/salicin tablets
• Topical creams/ointments
• Lozenges

How do you get aspirin from willow bark? While you can’t exactly make aspirin from willow bark outside of a laboratory setting, you can make alternatives in the form of white willow bark tea or extract.

These are considered natural substitutes for aspirin since they have similar anesthetic effects.

White willow bark extracts are generally standardized to salicin content, which means their strength/potency depends on how much salicin the extract contains. The more salicin, the more pain relief that the extract should provide.

Dosage recommendations vary depending on the product, so read instructions carefully, and start with a low dose at first.

Willow bark capsules are typically taken in doses ranging from 120–240 milligrams of salicin for at least six weeks. Higher doses containing about 240 milligrams of salicin, or potentially more, are usually needed to help conditions that cause considerable pain, such as chronic injuries or arthritis.

Unlike taking over-the-counter pain medications, WWB might not take effect right away. Some people find that it takes up to a week or more to experience significant improvements in pain and other symptoms.

How to Make White Willow Bark Tea

Bark from the white willow tree can be gathered and used to make tea or “bark concoctions.” About two to six ounces can be consumed up to several times daily, depending on the strength.

White willow trees can be identified by their rough, grayish bark and branches and twigs that are slender, golden brown and flexible. The tree has long and slender leaves that are shiny and green, with white and silky undersides.

Younger branches provide bark that is easier to pull off. If you don’t have access to willow trees nearby, look for dried bark online or in certain herbal/health food stores.

Then, you can make white willow bark tea by following these steps:

1. Remove bark by looking for the papery material that underlies the outer bark.
2. Let the bark dry for several hours, and then boil it in water for about 10 minutes.
3. Use about one tablespoon of willow bark per cup of water.
4. After allowing the tea to cool, it’s best to drink it with a meal, which will reduce the chance of experiencing an upset stomach.
5. Most people can consume 1–3 cups of white willow bark tea per day. Drink one cup, and wait several hours before taking another dose to make sure you don’t react poorly.

Conclusion

• White willow bark is a natural pain reliever that contains a chemical called salicin. It works in similar ways as aspirin, which is why white willow bark benefits include decreasing inflammation, fevers, joint pain, headaches, menstrual cramps and more.
• WWB is most commonly taken as extract or tea for natural pain relief and anti-inflammatory effects.
• In extract form, it’s typically taken in doses ranging from 120–240 milligrams of salicin for at least six weeks.
• Although it’s generally safe, white willow bark extract taken in high doses can cause side effects, including increased bleeding, skin rashes, itching and an upset stomach. Allergic responses are also possible among individuals who are sensitive to salicin.

The post White Willow Bark: The Natural Pain Reliever that Works Like Aspirin appeared first on Dr. Axe.

The human body is capable of using two primary types of fuel: glucose (provided by carbohydrate foods) and ketone bodies (made from fat). When you follow a very-low carb, very-high fat diet — also known as the ketogenic diet — your body starts producing organic ketone compounds, including the type called beta hydroxybutyrate (BHB or beta-hydroxybutyrate), which serve as an alternative fuel source to carbohydrates.

What is beta hydroxybutyrate used for in the body? Some of the most noteworthy beta hydroxybutyrate benefits and uses include supporting weight loss, preventing or treating diabetes and insulin resistance, helping to treat epilepsy, fighting cancer, protecting the brain, improving cognitive function, and potentially increasing life span/longevity.

Not only can your body make ketone bodies including BHB, but you can also acquire BHB from ketone supplements. Exogenous ketones, or simply consuming foods like MCT oil, can be beneficial for boosting the many positive effects of the keto diet and intermittent fasting.

What Is Beta Hydroxybutyrate?

The definition of beta hydroxybutyrate is a ketone body (or simply a ketone) that is an intermediate product of the breakdown of fats in the body. Ketogenesis is considered the metabolism of fatty acids by β-oxidation. BHB is one of three main ketone body compounds that are produced when someone is in the metabolic state of ketosis (the other two are acetoacetic acid and acetone).

Normally, when someone eats a standard diet that includes various sources of carbohydrates, the main function of carbs is to provide fuel or energy for the body. In the absence of carbohydrates and when a depletion of glycogen (the storage form of carbohydrate) occurs — which is exactly what happens when someone follows the keto diet — the liver makes ketones from fatty acids.

While carbohydrates are the body’s “preferred fuel source” and the first type of energy used to fuel physical and cellular activities, fat is also a fuel source. Usually we only need small amounts of dietary fat/essential fatty acids to maintain steady energy, but when following the keto diet the need for fat drastically increases.

Other situations in which beta hydroxybutyrate is produced is when someone fasts (abstains from eating food) for around 16 hours or more. Since the body interprets fasting as a sign that energy intake is low, it increases ketone production in order to have another fuel source. The production of ketone bodies helps save any available glucose for the brain, which uses glucose quickly. When glucose is not available, fatty acids as well as ketone bodies can also be metabolized by the brain.

Types of BHB

Is beta hydroxybutyrate natural? Yes, it’s a naturally occurring compound that is produced by the body in response to very low-carb dieting, fasting or starvation. There are two types of beta hydroxybutyrate that the human body is capable of making: D-BHB (the type used for efficient energy, which also has anti-aging effects) and L-BHB (used to a lesser extent for energy and also for synthesis of fatty acids).

When your body produces ketones from fatty acids, it does so in roughly these amounts:

• Beta-hydroxybutyrate (BHB) — 78 percent of total ketones in the blood
• Acetoacetate (AcAc) — approximately 20 percent of ketones in the blood
• Acetone — only about 2 percent of ketones in the blood

Exogenous ketones (ketones supplements that come from outside the body) are also used to mimic or amplify the positive effects of calorie restriction or very low carbohydrate ketogenic diets. While there are three types of ketone bodies, the ketone found in exogenous ketone supplements is usually only beta hydroxybutyrate.

Benefits

1. Supports Weight Loss

When carbs are drastically restricted while fasting or following the keto diet, insulin levels are lowered, allowing for fat to be released from fat (adipose) tissue and steady weight loss to occur.

Ketones can also help improve energy output, physical performance and recovery (once keto flu symptoms subside). And exercise, especially vigorous and endurance types, increases the update of ketone bodies, which further supports fat burning.

2. Helps Prevent or Treat Diabetes/Insulin Resistance

Ketones decrease circulating glucose and insulin, leading to decreased insulin‐like growth factor receptor signaling. In studies involving rats, the use of exogenous has been shown to decrease blood glucose and insulin levels even when the rats are eating highly processed diets high in cornstarch. As such, BHB can help on an insulin resistance diet.

3. Fights Cancer

In animal studies, giving mice that are affected by late-stage cancer exogenous ketones has been shown to help increase survival rates significantly. In a 2014 study published in the International Journal of Cancer, ketone supplementation was shown to “decrease tumor cell viability and prolong survival of mice with metastatic cancer.”

One reason that very low-carb diets may help fight cancer is because cancer cells express an abnormal metabolism characterized by increased glucose consumption, which facilitates genetic mutations and mitochondrial dysfunction. Studies suggest that cancer cells are unable to effectively use ketone bodies for energy, while healthy tissues can. Ketones have also been shown to inhibit the proliferation and viability of cultured tumor cells.

In this particular study, mice were fed a standard diet supplemented with either 1,3‐butanediol (BD) or a ketone ester that was metabolized to the ketone bodies BHB and acetoacetate. Tumor growth was monitored. Survival time, tumor growth rate, blood glucose, blood βHB and body weight were measured throughout the survival study. Ketone supplementation was shown to decrease proliferation and viability of cancerous cells, even in the presence of high glucose. Dietary ketone supplementation with BD and ketone ester prolonged survival in the mice with systemic metastatic cancer by 51 percent and 69 percent, respectively.

4. Protects the Brain

Studies suggest that BHB benefits when it pertains to cognitive/mental health include improving memory, focus, attention, physical performance and learning; lowering free radical damage; reducing inflammation and risk for cognitive decline in older adults; protecting against and treating epilepsy and neurodegnerative diseases; and reducing risk for mood-related disorders, such as depression.

Ketones can help reduce the risk of neurodegenerative diseases — such as Alzheimer’s disease, dementia and Parkinson’s — by reducing oxidative stress in the brain and protecting brain cells (especially the mitochondria), neurons and synapses. Ketones also seem to help reduce accumulation of the molecule called amyloid-β, which has been associated with development of diseases, including Alzheimer’s. When glucose is not available, the brain becomes very receptive and responsive to ketone bodies, especially BHB, which it absorbs readily (roughly at the pace of 0.032 mmol/kg per minute).

5. Has Anti-Inflammatory Effects

BHB can help prevent the release of inflammatory molecules that contribute to various diseases affecting the heart, brain, bones, skin and so on. Research suggests that BHB interferes with an inflammatory response called NLRP3 inflammasome, plus reduces the release of pro-inflammatory cytokines, including interleukin IL-1β and IL-18.

6. Potentially Increases Life Span

While this hasn’t yet been proven in human studies, studies involving yeast, mice and primates have found that ketones can help extend life span and promote longevity. For years, it’s been known that calorie restriction is one intervention that extends life span by reducing excess fat mass, causing less oxidative stress and inflammation, causing positive changes to the gut microbiome, lowering and insulin growth hormone, and causing less iron accumulation. According to one study published in the IUBMB Journal, ketone bodies have been found to “mimic the life span extending properties of caloric restriction.”

According to the author’s conclusion, “We hypothesize that increasing the levels of ketone bodies will also extend the life span of humans and that calorie restriction extends life span at least in part through increasing the levels of ketone bodies.”

Researchers believe that ketones may be able to extend life span due to decreased activity of insulin/IIS. Ketone bodies also seem to help combat free radical damage and power cells’ mitochondria, including in older individuals who have limited ability to oxidize glucose metabolites. This has a positive effect on gene expression and increases protection against oxidative stress, such as by improving antioxidant enzyme activities, including superoxide dismutase 2, catalase, glutathione peroxidase and others.

How to Optimize Levels

The best way to naturally increase/optimize beta hydroxybutyrate levels is by eating a very-low carb, very high-fat diet (the ketogenic diet). This can also be combined with intermittent fasting or other types of fasting to further boost ketone production. And to really increase BHB production and fat burning, you can combine a ketogenic diet, intermittent fasting and exogenous ketones like BHB salts.

Even when correctly following the keto diet, many people can also benefit from using ketone supplements (exogenous ketones) — although for the most payoff it’s best to alter your diet, leading to natural ketone production. Keep in mind that most low-carb diets will not lead to increased ketone levels — only the ketogenic diet can effectively do this.

How do you follow the ketogenic diet and stay in “nutritional ketosis”? In simplest terms, you need to get 70 percent to 80 percent of your daily calories from fat, no more than 20 percent to 25 percent of calories from protein and no more than 5 percent to 10 percent carbs of daily calories from carbohydrates.

What are the best beta hydroxybutyrate food sources for boosting levels?

The top foods for increasing ketone production are healthy fats like MCT oil, butter and coconut oil. MCT oil is a very popular food/supplement among people following the keto diet because it has positive effects, including boosting ketone production, increasing energy, and reducing appetite and cravings, plus it’s less expensive than many exogenous ketone supplements. How can you use MCT oil? Try adding a tablespoon or more to your coffee in the morning.

Below are the best low-carb foods to eat regularly when following the ketogenic diet:

• Healthy fats — coconut oil, MCT oil, avocado, avocado oil, walnut oil, olive oil
• Pastured/cage-free eggs
• Grass-fed meats — beef, organs, game meat, lamb, bison, pastured chicken, turkey, duck
• Full-fat dairy— choose organic types like cream cheese, cheeses, sour cream, butter, ghee
• Wild-caught fish and seafood — some of the best choices are mackerel, sardines, salmon
• Nuts and seeds — nut butter, almonds, macadamia nuts, cashews,  walnuts, chia seeds, flaxseeds
• Non-starchy veggies — all types of leafy greens, zucchini, asparagus, artichoke, cruciferous veggies like broccoli, etc.
• Herbs, spices, vinegars, mustards, cocoa powder and stevia extract

What’s the best BHB supplement/ketone supplement?

Benefits of adding a beta hydroxybutyrate supplement to your routine include helping with the transition into a state of ketosis, supporting energy levels when in a fasted state, preventing keto flu symptoms, and improving athletic/exercise performance and recovery. Ketone supplements can be used in between meals or before a workout to provide a quick source of ketones. You can also use ketone supplements to help you get back into ketosis more easily and quickly if you’ve abandoned the diet for a period of time.

There are three main types of ketone supplements:

• Ketone salts (sometimes called BHB salts), which are ketones bound to minerals.
• Ketone esters, which are basically “raw ketones” and metabolize quickly into BHB. This type is not widely available for most consumers but is typically used in research/studies.
• Ketone oils, including MCT oil. MCT (medium chain triglyceride) oils are used by the body to boost ketones and burn fat easily. Coconut oil also contains medium chained triglycerides, but MCT oil is a more concentrated source. MCTs must be broken down first before they can be used for energy, making this type of supplement slightly less efficient.

The amount of ketones in your blood, urine and breath can be tested to provide a reading of your body’s ketone levels and to indicate that you are (or are not) in ketosis. Depending on the quality of ketone supplements, different brands and types will affect blood BHB (ketone) levels in different ways. The higher quality a product is, the better it will be at helping you enter and stay in ketosis.

• Quality ketone products can help increase blood ketone levels to as high as 1.5 mmol/L. Following a keto diet correctly can increase levels even more. Most people on the keto diet will have ketone levels between 2–3 mmol/L.
• The optimal range of beta hydroxybutyrate is between 0.6–6.0 mmol/L, depending on your goals and the condition you’re treating. When you’re not purposefully limiting carb take, levels will stay below 0.5 mmol/L.
• For general weight loss, aim to get your levels above 0.6 mmol/L. Doctors may aim for higher levels of ketones in patients who are being treated for therapeutic purposes, up tp 3–6 mmol/L.
• Fasting can increase BHB levels to above 0.6 mmol/L within 12–16 hours. If you fast for two days, your level will likely climb to 1–2 mmol/L.
• Intense exercise for 90 minutes can also boost BHB to 1–2 mmol/L.
• When you’re in ketosis, you have a higher than usual level of ketones in your blood or urine, but this is not the same as ketoacidosis, which affects diabetics. Ketone levels at or above 3 mmol/L in diabetics can be indicative of ketoacidosis and can be dangerous. In very severe diabetic ketoacidosis, the beta-hydroxybutyrate serum concentration may exceed 25 mmol/L. Diabetics should always work with a doctor and be monitored when following the keto diet in order to reduce the risk for any complications.

Side Effects

You won’t be able to remain in ketosis or produce ketones (including BHB) if you’re not correctly following the ketogenic diet. For example, a common keto myth is that the diet is high in protein. Eating too much protein and/or carbohydrates is actually a problem on the ketogenic diet, as is eating too little fat.

This will either prevent you from entering ketosis or pull you out of it, ceasing ketone production and increasing symptoms like fatigue, cravings, muscle weakness and brain fog.

Remember that when you first enter ketosis some unusual symptoms are expected, and this is actually a sign that you’re adhering to the keto diet correctly. Your mouth may be dry, and you will probably have increased thirst, so drink more water and consider adding salt to your meals since you’re losing more in your urine. You’ll probably experience a lack of appetite and start losing weight. You may feel tired temporarily and also have bad breath. Things should start improving after a week or so, in which you should experience more energy, focus and appetite control.

If your symptoms persist for more than two weeks, chances are you need to make changes because you’re not actually in ketosis. Try upping your fats, further decreasing carbs, drinking more water and keeping a food journal to track your progress. You can also test your urine or saliva to see if your ketone levels are in the optimal range.

Is beta hydroxybutyrate safe? BHB is something that your body produces to ensure survival in times of food scarcity or starvation. The production of ketones is actually a survival mechanism and totally natural and safe. However, taking exogenous ketones is a bit different, since these are not made by the body. Ketosis itself can also result in side effects, especially when you initially transition into this metabolic state.

Beta hydroxybutyrate side effects (or side effects of ketosis) may include unpleasant taste in your mouth, fatigue, weakness, indigestion, dizziness, low blood sugar, sleep-related issues, mood changes, frequent urination, constipation, cramps, and trouble exercising or recovering.

With time your body gets used to ketosis and producing more ketone bodies, so symptoms should only be temporary and last for about one to two weeks.

Final Thoughts

• Beta hydroxybutyrate (BHB) is a type of ketone body that is produced when you’re following the ketogenic diet, fasting or if someone is starving. BHB is one of the three ketones and is the most abundant type, helping provide energy in the absence of carbohydrates.
• There are two types of BHB that the human body is capable of making: D-BHB (the type used for efficient energy, which also has anti-aging effects) and L-BHB (used to a lesser extent for energy and also for synthesis of fatty acids).
• Benefits of BHB and ketones include supporting weight loss, preventing or treating diabetes and insulin resistance, helping treat epilepsy, fighting cancer, protecting the brain, improving cognitive function, and potentially increasing life span/longevity.
• Foods/habits that increase beta hydroxybutyrate production include eating a very-low carb, high-fat diet, fasting, taking exogenous ketone supplements and intense exercise.
• Some of the best foods for boosting BHB include MCT oil, coconut oil, butter, ghee and other healthy fats.
• Optimal ketone levels when following the ketogenic diet are between 0.6 and 3 mmol/L, although sometimes doctors will monitor patients as their levels increase up to 6 mmol/L for therapeutic purposes.

The post Beta Hydroxybutyrate: The Ketone that Supports Weight Loss & Brain Health appeared first on Dr. Axe.

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

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

What Is Black Cohosh?

The black cohosh plant, also known scientifically as Actaea racemosa (or Cimicifuga racemosa) is a member of the plant family called Ranunculaceae. This herb goes by several different nicknames, including “black bugbane,” “black snakeroot” and “fairy candle.” Although it has many applications, it’s most often used to manage symptoms associated with menopause.

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

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

What does black cohosh do for your body? Does black cohosh increase estrogen?  Whether it can increase estrogen levels is debatable, as studies have come to mixed conclusions. Some research suggests this herb may have estrogenic activity, but other studies have shown that it appears not to.

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

Benefits

1. May Help Reduce Menopause Symptoms Including Hot Flashes

A great number of studies have focused on use of black cohosh for managing menopause symptoms, especially hot flashes, and working as a menopause supplement. While some research is inconclusive, this is generally due to the fact that many studies have rated symptoms on a scale, rather comparing it to a placebo. In addition, the specific compounds and dosages of the supplement have been inconsistent in many studies.

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

And there’s more good news: menopausal women aren’t the only ones who suffer from issues like hot flashes. Breast cancer survivors who have completed treatment have shown a decrease in symptoms like sweating when using black cohosh. A current study is also examining the management of flashes in men who have had treatment for prostate cancer.

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

2. Can Reduce Sleep Disturbances

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

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

3. Promising for Treatment of Diabetes

A breakthrough study recently showed positive impact of black cohosh extract on type II diabetes. While this was a pilot study, the results indicated that the extract called Ze 450 may help reduce body weight and improve the processing of insulin within the body of a diabetic patient.

4. May Help Manage PCOS

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

5. Can Provide a Safe Alternative to HRT

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

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

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

6. May Reduce Bone Loss/Osteoporosis

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

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

7. Can Help Treat Uterine Fibroids

Uterine fibroids are benign growths of the uterus, often appearing during years where a woman’s fertility is at its peak. In countries outside of the United States, these are often treated with a synthetic steroid drug called Tibolone. Inside the U.S., various other hormone-based drugs are commonly used.

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

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

8. May Reduce Anxiety

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

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

Interesting Facts

The spread of black cohosh across Europe took place after Native American Indians introduced the herb to European colonists. It became a common treatment for women’s health issues in Europe in the mid-20th century. Traditional Chinese Medicine also shows record of the use of black cohosh to serve as an anti-inflammatory and painkiller.

One of its nicknames, “Bugbane,” was coined because of its use as an insect repellent, though it’s no longer used for that purpose. Another, “snakeroot,” was derived from the habit of frontiersmen using it to treat rattlesnake bites. Its efficacy against snake bites has never been tested by modern researchers, but it’s an interesting theory.

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

How to Use

Black cohosh isn’t found in any food products. Therefore, to supplement your diet with it, you’ll need to take an herbal supplement — whether in pill, extract or tea form. It’s important to buy herbal preparations from reputable sources who ensure that their products are pure, as consuming tainted ingredients and additives may possibly lead to side effects.

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

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

How much should you take?

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

How long can you take black cohosh?

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

Keep in mind that it may take several weeks for you to notice improvements in symptoms once you start supplementing. It’s typical for maximum effects to occur within 8 weeks of use.

Side Effects

What are the side effects of black cohosh? A few side effects may exist, though they seem to be relatively uncommon according to most research. Some people taking this herb have complained of stomach discomfort, headaches, seizures, diarrhea, nausea and vomiting, constipation, low blood pressure, and weight problems. Many of these complaints may be due to mis-identification of black cohosh in the wild by certain manufacturers.

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

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

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

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

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

Final Thoughts

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

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

Consuming both prebiotic and probiotic foods is key to promoting gut health and positively impacts many bodily functions, including your immune response and hormone balance. When looking at a prebiotic vs. probiotic, there are a few differences, but they both work together to improve health.

You’ve likely heard by now that probiotics are a worthy addition to your diet because they boost the beneficial bacteria in your gut. Prebiotics are important, too, because they help “feed” the probiotics and amplify their health-promoting properties.

Together, these bioactive components help protect the body from disease and support the integrity of the important microbiome.

Prebiotic vs. Probiotic

Prebiotics and probiotics are both important for maintaining a healthy digestive system, and while the terms are often used interchangeably, they aren’t actually the same.

Prebiotics are a type of dietary fiber that cannot be digested by the human body. Instead, they are fermented by the beneficial bacteria in the gut, which stimulates their growth and activity.

Some common sources of prebiotics include raw vegetables and greens, some fruits, and whole oats.

Probiotics, on the other hand, are living microorganisms that are consumed to improve the balance of bacteria in the gut. They can be found in foods, such as yogurt, kefir and sauerkraut, or taken as supplements.

How They Affect the Gut Microbiome

Together, prebiotics and probiotics work in synergy to improve the health of the gut microbiome, which is the collection of microorganisms that reside in the digestive tract.

Because prebiotics are dietary fibers that cannot be digested by humans, they are fermented by the beneficial bacteria in the gut. This fermentation process produces short-chain fatty acids, which help lower the pH in the colon and create an environment where beneficial bacteria can grow and thrive.

Prebiotics can also help increase the diversity of the gut microbiome by providing a food source for a wider range of bacteria.

Probiotics are beneficial bacteria that help restore the balance of the gut microbiome by reducing the population of harmful bacteria and promoting better bacteria balance. Probiotics have also been shown to support the immune system, improve nutrient absorption and reduce inflammation in the gut.

By consuming a diet rich in prebiotic fibers and incorporating probiotic-rich foods or supplements, individuals can support the growth and activity of beneficial bacteria in the gut and promote overall digestive health.

Probiotic Foods, Benefits, Side Effects

Probiotics are live bacteria that line the digestive tract and support your body’s ability to absorb nutrients and fight infections. They play a central role in maintaining a healthy digestive and immune system.

The top probiotic foods include:

• Kefir
• Sauerkraut
• Yogurt
• Apple cider vinegar
• Raw cheese
• Miso
• Kimchi
• Kombucha
• Tempeh
• Salted gherkin pickles
• Natto

The top probiotic benefits include the following:

1. Improves digestive health: Probiotics improve digestion by balancing the microbiota with good bacteria that reduces inflammation and promotes regularity.
2. Decreases antibiotic resistance: Probiotic consumption helps rebuild a poor variety of gut bacteria that is caused by taking antibiotics, and it may help prevent antibiotic-associated gut issues and resistance.
3. Supports immunity: Research shows that probiotics and prebiotics have immune-boosting benefits and promote a healthy inflammatory response in the body.
4. Boosts skin health: Studies suggest that gut integrity is connected to the development of acne, and taking probiotics may promote healthier, clearer skin.
5. Supports mental health: Because of the gut-brain connection, research indicates that supplementing with probiotics may help alleviate symptoms of anxiety, stress or other mental health conditions.

While eating probiotic foods or taking a high-quality supplement is generally safe, probiotic side effects can sometimes include bloating, flatulence or diarrhea, especially if you eat too much. Bring probiotics into your diet slowly, and work your way up over time.

Prebiotic Foods, Benefits, Side Effects

Prebiotics are non-digestible fiber compounds that pass through the GI tract without being broken down, allowing them to be fermented by the gut microflora in the colon.

The top prebiotic foods and sources include:

• Under-ripe bananas
• Raw asparagus
• Raw garlic
• Raw dandelion greens
• Raw leeks
• Raw or cooked onion
• Apples
• Whole oats
• Acacia gum (or gum arabic)

There are many potential health benefits of ingesting prebiotics, including the following:

1. Improves digestion and gut health: Studies show that because prebiotics stimulate the growth of beneficial bacteria that colonize the gut microbiota, they help balance harmful toxins and bacteria that live in the digestive tract. Improving the composition of the microbiota benefits digestion and reduces inflammation.
2. Boosts immune function: Improving gut health also enhances immune function by blocking the growth of pathogens and harmful bacteria that can cause a range of inflammatory conditions.
3. Reduces inflammation: Research shows that a healthier gut environment works to modulate immune functions, turning off autoimmune reactions that cause inflammation and helping the body metabolize nutrients more efficiently.
4. Aids weight loss: Data suggests that there’s a connection between consuming prebiotics and weight loss because they promote feelings of fullness, improve appetite regulation and help prevent obesity.
5. Regulates hormone levels and mood: Studies indicate that our mood and hormonal balance are affected by the balance of good and bad bacteria in the gut. Because prebiotics help enhance the microbiota, consuming them can improve hormone levels and boost mood.

Consuming prebiotics is considered safe, but increasing your intake too quickly may lead to some side effects, including abdominal pain, gas, bloating and diarrhea. Start with a small amount to assess your tolerance, and gradually increase your intake. Also, be sure to drink plenty of water with prebiotics to prevent constipation.

How Prebiotics and Probiotics Interact

Prebiotics and probiotics work together in the gut to maintain a healthy balance of bacteria. Prebiotics provide the food, or fuel, that probiotics need to thrive, and probiotics help regulate the growth and activity of beneficial bacteria in the gut.

This interaction supports the microbiome by allowing for positive changes to the composition and activity of the gastrointestinal system. Keep in mind, also, that the health of the gut is closely tied to many other body functions, including immune system health and the body’s inflammatory response.

Conclusion

• Prebiotics and probiotics are both important for maintaining a healthy digestive system. It’s not about comparing probiotics vs. prebiotics, but understanding that both compounds work together to promote human health.
• Prebiotics are a type of dietary fiber that cannot be digested by the human body, so they are fermented by the beneficial bacteria in the gut, which stimulates their growth and activity. Some common sources of prebiotics include raw greens, onion and garlic.
• Probiotics are living microorganisms that are consumed to improve the balance of bacteria in the gut. They can be found in foods, such as yogurt, kefir and sauerkraut, or taken as supplements.
• Prebiotics provide the food, or fuel, that probiotics need to thrive, and probiotics help regulate the growth and activity of beneficial bacteria in the gut.

The post Prebiotic vs. Probiotic: What’s the Difference? appeared first on Dr. Axe.

You might recognize it as an ingredient in your favorite skin serums or perhaps noticed it in joint-supporting supplements, but what is collagen? What does collagen do, exactly, and how can you incorporate it into your life?

Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons.

Collagen benefits are so striking because this protein is what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.

Unfortunately we lose collagen as we age, but certain food sources as well as supplements can help us hold on to as much as possible.

What Is Collagen?

What is collagen made up of? It is often referred to as a “complex protein,” which is not surprising considering it contains a whopping 19 different amino acids.

These include a mix of both nonessential (also called conditional) and essential types. It’s a particularly great source of arginine, glutamine, glycine and proline.

Composed of three chains, collagen protein is wound together in a tight triple helix. Each chain is over 1,400 amino acids long!

Procollagen is the “soluble precursor of collagen formed by fibroblasts and other cells in the process of collagen synthesis.” As explained in the Journal of Supramolecular Structure:

Collagen in most tissues of higher animals and in many tissues of lower animals takes the form of a rope with a high degree of order. Like a rope, which has several levels of coiling, the collagen fibril has four structural levels of which at least three are coils. The polypeptide chain, the molecule, and the microfibril are helical structures; the fibril may consist of parallel or perhaps coiled microfibrils.

In other words, collagen fibrils are what allow the shape of connective tissues to be defined and maintained. The so-called “microfibrillar structure” is what makes up collagen.

Nutrition Facts

Proline and glycine are the primary types of amino acids found in collagen chains. Both proline and glycine aren’t abundant in animal meats, which is where most people eating a “Western diet” get the majority of their protein.

When you’re sick, under a lot of physical or emotional stress, or otherwise unhealthy, your body may not be able to produce enough amino acids on its own. The body then needs help from outside sources, mainly your diet or supplements, to get its fill.

The highest percentages of amino acids found within collagen, along with some of their key benefits, include:

• Proline: Proline makes up almost 15 percent of collagen. Proline and glycine, in particular, play a major role in ensuring your body’s running smoothly. Proline helps protect integrity of blood vessels, improve joint health and has various cardiovascular benefits.
• Glycine: Around one-third of the protein found in collagen is glycine. While size-wise it’s the smallest amino acid, glycine has big effects. To ensure our cells function properly, glycine helps build healthy DNA strands. It also helps form creatine, which promotes healthy muscle growth and boosts energy production during workouts.
• Glutamine: Considered to be one of the most important and abundant nutrients in the body, glutamine is both created within our muscles and also obtained from food sources. Research shows that glutamine has benefits for preventing anxiety, tension, sleep disorders/insomnia, a lack of concentration, poor digestive health, a weakened immune system and low energy. According to a report printed the American Journal of Clinical Nutrition, it’s been shown to have positive effects of production of growth hormone, which can improve aspects of mental health, such as helping with release of GABA that boosts feelings of “inner calm and tranquility.” Nitrogen, created by glutamine in high amounts, also helps with wound healing and prevents muscle wasting and joint pains.
• Arginine: Arginine (also commonly called L-arginine) breaks down into nitric oxide within the body, which is an important compound for arterial and heart health. Arginine has also been shown to improve circulation, help strengthen the immune system and has a positive influence on male libido.

Related: Threonine: The Amino Acid Needed for Collagen Production

Collagen Peptides

Collagen peptides contain the same exact set of amino acids and nutrients as collagen but have undergone a process called hydrolysis to break them down into shorter chains of proteins.

Not only can hydrolyzed collagen be dissolved in both hot or cold water, but it’s also much easier for your stomach to break down and digest. It also has a high bioavailability and can be absorbed into the bloodstream more readily than regular collagen protein, giving you more bang for your buck when it comes to nutrition.

Best of all, collagen peptides can help improve skin and hair, relieve joint pain, and optimize the health of your gut.

Collagen vs. Gelatin

Curious if collagen is different than gelatin and how it differs from other proteins already found inside in the body? You might have heard collagen and gelatin mentioned in the same breath. That’s because gelatin is derived from collagen — when collagen breaks down, it becomes gelatin.

The process can be found in bone broth: Bones are loaded with collagen, and as the bones simmer in broth during the cooking process that takes place over one to two days, the collagen slowly breaks down into gelatin.

Gelatin was actually one of the first foods used as medical treatment in ancient China.

Gelatin great for people with food allergies or sensitivities. It even helps their bodies manage difficult-to-digest foods better long term by helping repair parts of the gastrointestinal tract.

As a rich source of gelatin, sources of collagen like bone broth can facilitate healing of the mucosal lining, which means improvements in nutrient absorption and less risk for leaky gut (particles leaching out from the gut to where they shouldn’t be). In other words, gelatin is full of the same good stuff as collagen, just in a different form.

Collagen Benefits and Uses

What does collagen do for your body? Below are some of the top benefits associated with this critical protein:

1. Improves Health of Skin and Hair

Why is collagen good for skin? It’s considered the No. 1 collagen benefit for a reason.

Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally. According to one randomized, triple-blind, placebo-controlled study, it also helps counteract the effects of aging and collagen loss, such as looser skin, more wrinkles and less elasticity.

Other double-blind, placebo-controlled studies investigating the anti-aging properties of collagen have found that 2.5–5 grams of collagen hydrolysate used among women aged 35–55 once daily for eight weeks can significantly improve skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness, all with little to no side effects.

This makes it one of the best natural skin care ingredients available. Collagen benefits also include reducing cellulite and stretch marks.

When skin loses its elasticity as a result of decreased collagen, there’s another side effect: more visible cellulite. Because your skin is now thinner, cellulite becomes more evident — no more hiding what’s happening below the surface.

Collagen for skin helps maintain elasticity and reduce potential dimpling.

2. Reduces Joint Pains and Degeneration

Have you ever felt like you have “skeleton legs,” the types that feel extra stiff and cause pain when you move? That’s likely a loss of collagen rearing its ugly head.

When we lose this vital protein, our connective tissues (including our tendons and ligaments) start moving with less ease, leading to stiffness, swollen joints and more.

With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain. Think of ingesting more collagen like greasing a creaky door hinge: It helps your joints move more easily, reduces pain often associated with aging and even reduces the risk of joint deterioration.

It’s no surprise then that a 2019 study even found that collagen is an effective treatment for osteoarthritis and other joint pain and disorders.

A double-blind, placebo-controlled, randomized, clinical study on the effectiveness of collagen peptides for osteoarthritis demonstrated that collagen is a “potential therapeutic agent as a nutritional supplements for the management of osteoarthritis and maintenance of joint health.”

Another study published in the International Journal of Medical Sciences found that people with osteoarthritis joint pain treated with type 2 collagen show significant enhancements in daily activities, such as walking up stairs, ascending or sleeping, and a general improvement in their quality of life. 

3. Helps Remedy Leaky Gut

If you suffer from leaky gut syndrome, a condition where bad-for-you toxins are able to pass through your digestive tract, collagen can be super-helpful. It helps break down proteins and soothes your gut’s lining, repairing damaged cell walls and infusing the gut with amino acids.

The biggest digestive benefit of consuming more collagen is that it helps form connective tissue and therefore seals and heals the protective lining of the gastrointestinal tract. Today, we know that many illnesses can actually be traced back to inflammation or irritation stemming from an unhealthy gut.

Studies have found that in patients with inflammatory bowel disease, serum concentrations of collagen are decreased. Supplementing with collagen peptides may help treat gastrointestinal symptoms and inflammation, including leaky gut syndrome, IBS, acid reflux, Crohn’s disease and ulcerative colitis.

In addition to helping treat leaky gut, the benefits of collagen include helping with the absorption of water within the intestines, keeping things moving more freely out of body.

4. Boosts Metabolism, Muscle Mass and Energy Output

A boost in collagen may help increase your metabolism by adding lean muscle mass to your frame and helping with the conversion of essential nutrients.

One of glycine’s most important roles is helping form muscle tissue by converting glucose into energy that feeds muscle cells. Remember that retaining muscle mass is crucial as you age, since it helps support posture and bone health and burns more calories than fat.

When consuming collagen, you can benefit from also consuming vitamin C to ensure your body can convert the collagen into a useable protein. This can begin to restore the source or your energy and vitality.

That’s not all that glycine can do for your metabolism. Research shows glycine also has important roles in both functions of the digestive and central nervous systems, which play big roles in maintaining a healthy, youthful body.

Glycine seems to help slow the effects of aging by improving the body’s use of antioxidants and is also used in the process of constructing healthy cells from DNA and RNA.

In addition, it’s been found that arginine boosts the body’s ability to make proteins, which is important for repairing muscle tissue, treating wounds, sparing tissue wasting, boosting the metabolism, and aiding in proper growth and development.

5. Strengthens Nails, Hair and Teeth

Ever had peeling and splitting nails? Well, a lack of collagen could be to blame.

Collagen protein is the building block of your fingernails, hair and teeth. Adding it into your diet regimen can help keep your nails strong and possibly reverse signs of hair loss.

A study published in the Journal of Investigative Dermatology found that there’s an “essential relationships between extracellular matrix (ECM) and hair follicle regeneration, suggesting that collagen benefits could include being a potential therapeutic target for hair loss and other skin-related diseases.”

Another double-blind, placebo-controlled study concluded that adult women taking collagen experienced improvements in overall hair volume, scalp coverage and thickness of hair body after 90 days. Additional improvement after 180 days included hair shine, skin moisture retention and skin smoothness.

6. Improves Liver Health

If you’re looking to detox your body of harmful substances, improve blood flow and keep your heart young, collagen is extremely helpful. That’s because glycine helps minimize damage your liver experiences when it absorbs foreign substances, toxins or alcohol that shouldn’t be passing through it.

One of the easiest ways to cleanse your liver is with a bone broth fast. I often recommend a three-day bone broth detox to rapidly help repair leaky gut. This may help your body rid itself of chemicals and “reset” your gut, improving overall immune function.

Studies have even found that glycine can be used to help reduce alcohol-induced liver damage and other forms of acute or chronic liver injury.

7. Protects Cardiovascular Health

The amino acid proline helps your artery walls release fat buildup in the bloodstream, shrinking the fat in the arteries and minimizing fat accumulation. Proline is needed for tissue repair within the joints and arteries — plus it helps control blood pressure.

As part of collagen found within joints, it buffers our bodies from the effects of vibration or shock and helps us hold on to valuable cartilage as we get older. It’s also linked with the prevention of arteriosclerosis (hardening of the arteries) since it helps our arteries stay clear of dangerous plaque buildup.

In addition, arginine helps with nitric oxide production, which allows for better vasodilation — meaning the widening of arteries and relaxation of muscle cells and blood vessels that allows for better circulation.

What Causes Collagen Loss?

Our body’s collagen production naturally begins to slow down as we age. We can thank this degenerative process for signs of aging, such as wrinkles, sagging skin and joint pains due to weaker or decreased cartilage (hello, skeleton legs).

Other lifestyle factors — like eating a diet high in sugar, smoking and high amounts of sun exposure — also contribute to depleting collagen levels.

It’s been found that collagen-related diseases most commonly arise from a combination of either genetic defects, poor intake of collagen-rich foods, nutritional deficiencies and digestive problems affecting production (synthesis) of the protein.

Best Sources (and Types)

Which foods are high in collagen? When it comes to sources of collagen we get from our diets, the main ones are foods very high in protein, including beef, chicken, fish and egg shell membranes.

Here’s a bit about how these differ and benefit us:

• Bovine (cow or beef) collagen: Bovine collagen comes from cows, specifically from their skin, bones and muscles. It’s made of mostly types 1 and 3 collagen, which is a good fit considering these are the most abundant types created and found in the human body. It’s a rich supply of glycine and proline and therefore useful for creatine production, building muscle and also helping the body make its own collagen.
• Chicken collagen: The type most abundant in chicken collagen is type 2, which is best for building cartilage. This makes it beneficial for joint health, especially since this source also provides chondroitin sulfate and glucosamine sulfate — both of which have anti-aging effects. Most supplements containing collagen usually use chicken collagen and provide type 2.
• Fish collagen: Collagen derived from fish has been found to be easily absorbed and provide mostly type 1 collagen, with the amino acids glycine, proline and hydroxyproline. Because type 1 can be found throughout the entire body, consuming more fish collagen has been associated with benefits for the joints, skin, vital organs, blood vessels, digestion and bones. Hydroxyproline is an important component of the collagen triple helix, and lower levels have been associated with joint degradation and therefore symptoms/signs of aging. Hydroxyproline is needed for collagen stability and is created by modifying normal proline amino acids after the collagen chain is built. This reaction also requires vitamin C (to assist in the addition of oxygen), which is why vitamin C deficiency can cause abnormalities in collagen levels.
• Egg shell membrane collagen: Egg collagen, found in the shells and whites of eggs, contains mostly type 1 collagen. It also has type 3, 4 and 10, but by far the most type 1, just like the human body (approximately 100 times more type 1 than type 4). It provides glucosamine sulfate, chondroitin sulfate, hyaluronic acid and various amino acids that have benefits for building connective tissue, wound healing, building muscle mass and reducing pain/stiffness.

Collagen Types

A little known fact is that there are at least 16 different types of collagen within the human body. These include types 1, 2, 3, 5 and 10. However, the vast majority — between 80 percent and 90 percent — consists of types 1, 2, and 3.

Type 1 collagen specifically accounts for almost 90 percent of the body’s supply, according to some findings. There are also different types of collagen found in certain foods or used to create collagen products and supplements. 

What are the best collagen types? Here’s an overview of the different types of collagen, collagen sources and their primary benefits so you can determine what type is the best:

• Type 1/Type I: This is by far the most abundant and considered to be the strongest type of collagen found in the human body. It’s made up of eosinophilic fibers that form parts of the body, including tendons, ligaments, organs and skin (dermis). Type 1 collagen also helps form bones and can be found within the GI tract. It’s very important for wound healing, giving skin its stretchy and elastic quality, and holding together tissue so it doesn’t tear. 
• Type 2/Type II: Type 2 collagen primarily helps build cartilage, which is found in connective tissues. The health of our joints relies on cartilage made of type 2 collagen, which is why it’s beneficial for preventing age-associated joint pain or various arthritis symptoms.
• Type 3/Type III: Type 3 collagen is made of reticular fibers and a major component of the extracellular matrix that makes up our organs and skin. It’s usually found with type 1 and helps give skin its elasticity and firmness. It also forms blood vessels and tissue within the heart. For these reasons, deficiency in type 3 collagen has been linked to a higher risk for ruptured blood vessels and even early death, according to results from certain animal studies. 
• Type 4/Type IV: Type 4 collagen has the important job of forming basal lamina, which is found in endothelial cells that form tissue that surround organs, muscles and fat. Basal lamina are needed for various nerve and blood vessel functions. They line the majority of our digestive organs and respiratory surfaces. Basal lamina can be found in the spaces between the top layer of skin/tissue and the deepest layer. They’re a thin layer of gel-like fluid that provides cushion/padding for the tissue above it.
• Type 5/Type V: This type is needed to make the surface of cells, as well as hair strands and tissue found in women’s placentas (the organ that develops in the uterus during pregnancy, provides oxygen and nutrients to the growing baby, and removes waste).
• Type 10/Type X: Type 10 helps with new bone formation and forming articular cartilage. It’s involved in the process of endochondral ossification, which is how bone tissue is created in mammals. It’s been found to be beneficial for bone fracture healing and repairing of synovial joints.

Related: Beef Gelatin: What Are the Benefits & How Does It Compare to Collagen?

Supplements and Dosage

When it comes to choosing a collagen supplement, you want to consider which form is best for you — for example, powder or capsules — and also which types best suit your needs.

While some supplements may contain only one or two types of collagen, other collagen products may offer a blend of several different types.

When looking for an oral collagen supplement, ideally choose a hydrolyzed collagen peptide product, such as a powder, which features the type that’s most absorbable. Look for terms like “collagen peptides,” “collagen hydrolysate” or “hydrolyzed collagen” on the ingredients label of your supplement to ensure you get the real deal.

How to Use:

Is it good to take collagen every day? For most people, yes.

The top ways to consume more include:

• Making or drinking real bone broth.
• Using protein powder made from bone broth in recipes. You can consume bone broth on its own or use it in all sorts of sweet and savory recipes depending on the type of product.
• Taking collagen supplements. A collagen supplement can be found typically as hydrolyzed collagen, which helps form new collagen — this may take the form of collagen protein powder or collagen pills. When you hydrolyze collagen, collagen peptides become bioavailable.
• Eating a well-rounded diet that helps increase absorption of the collagen peptide you consume.

How to Prevent Collagen Loss

Our ancestors chowed down on quite a bit of collagen as a natural way of life, since earlier traditional diets incorporated whole-animal eating. Simply put, they ate many animal parts, like skin, tendons and ligaments, that we now commonly avoid or discard.

Luckily, it’s becoming easier than ever to “get back to the basics.” One of my favorite ways to increase collagen consumption is by making a homemade bone broth, like my chicken bone broth recipe, or the find some made from beef. It’s a healthy, delicious and cost-effective way to use parts of an animal that can’t be eaten directly — no waste here!

Bone broth is also insanely good for you. As these inedible animal parts simmer for hours or days, they release collagen in an easy-to-absorb broth.

Collagen supplements, like collagen protein powder, are another easy way to increase your collagen intake. Make sure that you get your powder from grass-fed, pasture-raised cows (with no antibiotics or chemicals).

Collagen supplements can be mixed into smoothies, soups or even into baked goods to provide healthy benefits without adding any taste to your favorite meals.

For your skin, you can also try microneedling, or collagen induction therapy. It’s a minimally invasive skin treatment in which a dermatologist or aesthetician intentionally creates tiny punctures in the top layer of skin using micro-fine needles.

Side Effects

Fortunately, any negative collagen side effects are rare. Most people who experience negative side effects from collagen either went over recommended dosages or have pre-existing allergies.

Check the sources of collagen on the supplement bottle. If you’re allergic to fish and fish collagen is used in the product, then obviously avoid.

If the supplement only lists the collagen types, then it’s important to know that type 2 collagen is usually chicken, while types 1 and 3 can be bovine, fish or egg whites. If you are allergic is any of those proteins, then steer clear.

It’s not really a collagen powder side effect, but one complaint some users register may be a bad aftertaste from the powder or pills. This bad taste will go away in a few minutes, but it can usually be avoided altogether by taking the powder in a smoothie, for example.

Conclusion

• Collagen, a type of structural protein that helps to form and repair connective tissues throughout the body, is responsible for health benefits including support for joints, skin, hair, nails and digestion.
• There are many factors that support the formation and use of it in the body — such as vitamin C, manganese, copper, proline and foods high in anthocyanidins (such as blueberries, cherries and blackberries).
• Make sure to opt for collagen peptides to optimize the bioavailability and digestion of your supplement.
• Lastly, be aware that certain foods promote collagen growth more than others. Animal products, like eggs, poultry, fish and milk, can all help boost collagen formation. But veggie lovers, fear not! You can also use collagen in recipes for your family or kids, such as homemade healthy jello or all-natural fruit snacks.

The post What Is Collagen? Benefits for Skin, Hair, Joints and More appeared first on Dr. Axe.

There’s no doubt that omega-3 fatty acids play a pretty central role in health and wellness. In fact, the list of potential omega-3 benefits ranges from better brain function to decreased inflammation, improved heart health and beyond. But when it comes to getting more omega-3s in your diet, picking out the best omega-3 supplements can get a little tricky.

So which type of supplement is best? And is omega-3 better than fish oil? Here’s what you need to know about omega-3 supplementation, plus what you should look for on your next trip to the grocery store.

Types of Omega-3

There are three types of omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA and DHA are the active forms of omega-3 fatty acids in the  body and are primarily found in seafood sources, such as fatty fish. ALA, on the other hand, must be converted into EPA or DHA and is primarily found in plant foods like nuts and seeds.

There are also several different omega-3 supplement forms, each of which varies in the way it is processed and produced. The processing method used is especially important, as it can alter the body’s ability to absorb and use each distinct type of omega-3 fatty acid.

The main forms of omega-3 fatty acids include:

• Fish: The omega-3 fatty acids found in whole fish can be found as triglycerides, phospholipids and free fatty acids.
• Fish oil: In most over-the-counter fish oil supplements, the omega-3 fatty acids are found in triglyceride form.
• Processed fish oil: Sometimes fish oil supplements are processed to promote purification, which results in the formation of ethyl esters, a type of fish oil that is not found in nature.
• Reformed triglycerides: The ethyl esters produced in processed fish oil can also be converted back into triglycerides, which are also known as reformed triglycerides.

Although all of these types can supply a multitude of omega-3 benefits, certain types may be better absorbed in the body than others. According to a study published in the European Journal of Clinical Nutrition, supplementing with EPA and DHA in the form of triglycerides was more effective at increasing omega-3 status than supplementation with EPA and DHA in the form of  ethyl esters.

What to Look for in Omega-3 Supplements

So what is the best omega-3 supplement on the market? There are several factors to look for to ensure you get the best bang for your buck. Here’s what to keep in mind while browsing the supplement section:

1. Form

Selecting a supplement that contains triglycerides, free fatty acids or phospholipids can maximize absorption and help you get the most from your omega-3 supplement. Steer clear of supplements made from ethyl esters, which are cheaper and easier to manufacture but far less effective than the triglycerides found naturally in whole food sources.

2. Type

DHA and EPA are the active forms of omega-3 fatty acids in the body, and most supplements contain a good mix of the two to help deliver a wide array of benefits. ALA, on the other hand, is found in many plant-based supplements (like vegan omega 3s) and can be converted into DHA or EPA — but only in limited amounts.

3. Dosage

Deciphering the dosage on your omega-3 supplement can be a bit of a challenge. In fact, many supplements boast a high amount of total milligrams of omega-3s but actually contain a much smaller amount of EPA and DHA.

How much omega 3 per day should you take? Although there are no official guidelines for the recommended dosage of omega-3 fatty acids, many organizations recommend getting at least 250–500 milligrams of combined EPA and DHA daily.

4. Freshness

Just like other foods, fish oil capsules can start to go rancid over time, diminishing many of the potential health-promoting properties. In addition to checking the expiration date, the easiest and most effective way to determine freshness is by simply breaking the capsule open and evaluating the taste and smell for rancidity.

5. Purity

When buying fish oil, it’s best to look for products that are certified by third-party programs, such as the International Fish Oil Standards (IFOS) or EuroFins. These organizations have strict standards for purity and can ensure that you get a high-quality product free of contaminants, toxins, heavy metals and oxidation.

6. Reviews

If you’re looking for the best omega-3 supplement brand, make sure to always purchase from a reputable retailer with plenty of customer reviews available and a proven history of delivering high-quality products.

In addition to checking reviews online, you can also search for the best omega-3 supplement on Consumer Reports or other websites that provide unbiased, evidence-based product reviews.

Best Omega-3 Supplements

So what is the best omega-3 supplement? There are plenty of types available, each with unique differences to tailor to your specific palate and preferences. Here are a few of the best omega-3 vitamins on the market:

1. Fish Oil

Derived from the tissues of fatty fish, fish oil supplies a steady stream of both EPA and DHA. It’s also the most readily available and is often very affordable, making it the supplement of choice for most people.

2. Cod Liver Oil

Not only does cod liver oil contain concentrated dose of omega-3 fatty acids in the form of EPA and DHA, but it’s also rich in vitamin A and vitamin D, both of which are vital to nearly every aspect of health.

3. Krill Oil

Krill oil is produced from Atlantic krill, a small, shrimp-like crustacean found primarily in the Southern Ocean. In addition to its omega-3 fatty acid content, krill oil also contains astaxanthin, a powerful carotenoid that can help fight free radical damage and promote better health.

4. Algal Oil

For those who don’t consume fish or seafood, algal oil can be a great alternative to help meet your daily omega-3 fatty acid needs. In fact, it stands out as one of the few plant-based sources of omega-3s that contains both EPA and DHA, with studies showing that the omega-3 fatty acids found in algal oil may be as well-absorbed and tolerated as those in cooked salmon.

5. Flaxseed Oil

Flaxseed oil is one of the best omega-3 fish oil alternatives, especially for those following a vegan or vegetarian diet. It’s loaded with ALA and is available in convenient capsule or soft gel form, making it easier than ever to get your daily dose.

Best vs. Worst Omega-3

When looking for high-quality omega-3 supplements, it’s important to look for products that are made using minimal fillers or added ingredients. Minimally processed omega-3 fish oils produced using triglycerides rather than ethyl esters can help enhance bioavailability and deliver the maximum amount of health benefits.

Not only are low-quality omega-3 sources and supplements less bioavailable, but they’re also more likely to contain contaminants like toxins and heavy metals that could be harmful to health. Plus, certain supplements may also be high in fats but low in the beneficial omega-3 fatty acids that are associated with these vital health benefits.

Best Omega-3 Food Sources

You may be wondering: How can I get omega-3 naturally? As simple as it may sound, the best way to increase consumption of omega-3 fatty acids is to include just a few of the best sources of omega-3 in your daily diet.

So what is the best source of omega-3? Fatty fish, in particular, supply a concentrated amount of EPA and DHA in each serving and are often considered one of the top omega-3 foods. However, there are plenty of plant-based options for those who prefer to skip the seafood instead.

A few of the best omega-3 foods to add into your diet include mackerel, wild-caught salmon, walnuts, chia seeds, natto, herring and sardines.

Risks and Side Effects

Omega-3 fatty acids are absolutely essential to health. While supplements can be an easy and convenient way to up your intake quickly, food sources are always preferable. In addition to supplying plenty of omega-3 fatty acids, these foods also contain many other essential nutrients, including important vitamins, minerals, healthy fats and proteins.

When used as directed, supplementation can be a safe and effective way to increase omega-3 fatty acid consumption quickly. However, there are some omega 3 side effects that may associated with frequent use, including loose stools, upset stomach and belching. The best time to take omega-3 is with food, which can help ease symptoms and maximize absorption.

Before giving children’s omega 3 supplements, speak to your child’s health care provider first. Based on your child’s health, medical history and current medications (if any), you can see if supplementing with omega 3 fatty acids is a good idea.

Possible medication/supplement interactions include: anticoagulant and anti-platelet drugs, herbs and supplements; blood pressure drugs, herbs and supplements; orlistat (Xenical, Alli); contraceptive drugs; and vitamin E.

Final Thoughts

• Omega-3 fatty acids are essential to many aspects of health and have been associated with a variety of health benefits.
• Fish is often considered the best source of omega-3 and can supply a good amount of both EPA and DHA.
• In terms of supplementation, fish oil, krill oil, cod liver oil, algal oil and flaxseed oil are all excellent options to increase your omega-3 fatty acid intake.
• When purchasing supplements, pay close attention to the form, type, dosage, freshness, purity and customer reviews to make sure you get the most bang for your buck.

The post Omega-3 Supplements: Best Types & What to Look For appeared first on Dr. Axe.

Did you know that there are actually many different kinds of magnesium supplements? One of several options is magnesium chloride, which is sometimes referred to as the “master magnesium compound.”

Magnesium is absolutely vital to good health. We need it to have proper muscle and nerve function. It also helps regulate blood pressure and blood sugar levels.

According to the National Institutes of Health, not every magnesium supplement is created equal, and some forms are more bioavailable than others. If you compare magnesium chloride vs. magnesium citrate or magnesium sulfate or magnesium oxide, chloride and citrate forms are believed to be better absorbed by the body than the magnesium sulfate or oxide forms.

Not many supplements give you a topical option, but in addition to taking a magnesium chloride supplement internally, there’s also the option of using topical magnesium chloride.

What Is Magnesium Chloride?

Magnesium chloride is a type of salt that is a combination of magnesium and chloride.The magnesium chloride formula is MgCl2. This means it consists of one magnesium atom and two chloride atoms.

It can naturally be obtained via the solar evaporation of seawater.

Is magnesium chloride soluble? Magnesium chloride solubility in water or another liquid is high, which means it is more completely absorbed in the gut compared to less soluble forms of magnesium.

Magnesium chloride can be found in supplements that can be taken orally or used topically to increase levels of magnesium in the body.

Benefits

Used both internally and topically, magnesium chloride benefits and uses are known to include:

1. Treat or Prevent a Magnesium Deficiency

As we age, absorption of magnesium by the gut decreases and magnesium excretion by the kidneys increases. Older adults are also more likely to have chronic diseases that affect magnesium levels and increase the risk for a magnesium deficiency.

You can obtain magnesium in your diet through eating healthy magnesium-rich foods like dark leafy greens, but if you’re still struggling to get enough then you may consider supplementing with magnesium.

It’s not uncommon to experience diarrhea as a result of taking magnesium supplements internally, which is why many people turn to magnesium chloride in topical form (such as an oil or lotion) to boost their magnesium levels.

2. Increase Low Stomach Acid

MgCl2 is sometimes used to offset a decline of gastric acid secretion in the stomach.

Gastric acid is produced by the stomach, and it’s absolutely essential to proper digestion because it helps break down foods into smaller absorbable units. Without enough gastric acid, we not only can have suboptimal digestion, but we can also experience a malabsorption of essential nutrients.

Gastric acid also helps prevent infectious bacteria from entering and populating the intestinal tract.

3. Energy Booster and Muscle Relaxer

Many people, such as athletes, use topical magnesium oil to boost energy and endurance. Topical magnesium can also help relax muscles and reduce muscle soreness, pain or cramping. Studies show that magnesium may improve physiological markers of athletic performance but more research is needed.

4. Relaxation and Better Sleep

Sleep problems can sometimes be linked to a magnesium deficiency. Meanwhile, studied indicate that magnesium can help relieve insomnia, such as sleep efficiency, sleep time and sleep onset latency.

By increasing levels of magnesium with the use of a magnesium supplement like MgCl2, you just may be able to get a better night’s sleep.

5. Helps Alleviate Depression

Research into the connection between magnesium and depression continues today, but a few years ago a study examined whether supplementing with magnesium chloride can help improve the symptoms of depression.

With 126 adults, the study ran for six weeks of daily magnesium supplementation (248 milligrams of magnesium chloride) compared to a control group without any treatment. Participants in the magnesium group experienced “clinically significant net improvement” in their depression symptoms as well as their generalized anxiety disorder scores. Meanwhile, the supplements were well tolerated and most participants reported that they would use magnesium supplements in the future.

Supplement and Dosage Info

If you’re in the market for a magnesium chloride supplement, you have several options, including:

• Magnesium chloride tablets: Taken orally with a liquid (typically water).
• Magnesium chloride liquid: If you prefer supplements in liquid form, this another internal option. Read packaging carefully because it often needs to be diluted in eight ounces of a beverage of your choice.
• Magnesium chloride powder: Taken orally once it’s diluted in a beverage.
• Magnesium chloride oil: An oil form of magnesium that can be applied to the skin.
• Magnesium chloride lotion: A topical option for external use.
• Magnesium chloride flakes: Another external way to use magnesium chloride salt in fully body baths or foot baths.

Daily magnesium needs vary by age, gender and health status so an appropriate magnesium chloride dosage depends upon several factors.

Read product recommendations carefully, and always check with your health care provider on best dosage.

Risks, Side Effects and Interactions

As with all magnesium supplements, magnesium chloride side effects may include stomach upset and diarrhea. These potential side effects can be reduced or avoided by not taking more than what is recommended and also by taking with a meal.

Topical forms of magnesium are less likely to cause digestive side effects, but it’s not uncommon for skin to feel itchy after application of a magnesium oil. If this occurs, the itching should go away once you wash the product off.

You can try a magnesium lotion, which is often combined with other skin soothing ingredients like aloe. Another option is to use magnesium flakes in a bath or foot bath.

The following drugs are known to interact with magnesium chloride:

• demeclocycline
• doxycycline
• eltrombopag
• lymecycline
• minocycline
• oxytetracycline
• tetracycline
• ciprofloxacin
• fleroxacin
• gemifloxacin
• levofloxacin
• moxifloxacin
• norfloxacin
• ofloxacin
• penicillamine
• rilpivirine

This is not an exhaustive list so check with your health care provider before combining magnesium chloride with any other medications or supplements.

Health care provider sometimes give magnesium chloride as an injection, but this is not recommended for anyone who is allergic to it or has severe heart or kidney disease. There are more potentially serious side effects of receiving an injection of magnesium chloride, such as respiratory depression or substantial decreases in blood pressure.

Can you overdose on magnesium?

As with any supplement, it is possible to overdose, which is why it’s important you read product labels carefully and seek your health care provider’s advice on an ideal magnesium chloride dosage for your needs and health goals.

In general, check with your health care provider before taking MgCl2 in any form if you have are pregnant, nursing, have a medical condition or currently take medication.

Seek emergency medical attention if you experience signs of an allergic reaction, such as hives, severe dizziness, trouble breathing, or swelling of your face, lips, tongue, and/or throat.

Final Thoughts

• Magnesium can be obtained through the diet by consuming healthy foods like dark leafy green vegetables, but in certain situations (such as a magnesium deficiency), magnesium chloride is a supplemental form that can be taken to boost levels of this key mineral.
• What is magnesium chloride used for? A top use is to overcome a magnesium deficiency.
• Other common magnesium chloride uses including its use to improve sleep, digestion, endurance and muscle complaints. It can also help to generally promote relaxation.
• If you put it in water, it dissolves easily. This is why it’s said to be more easily absorbed than some other forms of magnesium that do not dissolve as well in liquids.
• Magnesium chloride benefits can be obtained from using it internally as a tablet, liquid or powder supplement, or externally as a magnesium spray oil or lotion.

The post Magnesium Chloride Benefits for Sleep & Depression appeared first on Dr. Axe.

Used for well over 2,000 years, triphala is a staple of Ayurvedic medicine. In India, it’s considered the greatest and most versatile of all herbal formulations.

What is triphala or triphala churna? It’s a traditional herbal formulation made from the dried powder of three different fruits. The name comes from combining the Sanskrit words “tri” meaning three, “phala” meaning fruit and “churcha,” which means powder.

Triphala contains gallic acid, ellagic acid and chebulinic acid, which are all strong antioxidants. It also has flavonoids and polyphenols, which have antibacterial, anti-inflammatory and antidiarrheal abilities.

Triphala’s purported uses include the natural treatment of infections, gastrointestinal issues, inflammation, high cholesterol, immune system malfunction and even cancer. When you look at the three fruits individually or triphala as a whole and these benefits, this ancient remedy may be worth adding to your supplement arsenal.

What Is Triphala?

Triphala is derived from the following three fruits: amla, haritaki and bibhitaki. Dried powder from these three medicinal plants are mixed in equal parts to make a proper triphala powder (or churna). Each of these fruits has medicinal value on its own so combining the three into triphala can give you all of the individual benefits and more.

References to the use of triphala can be found in the Sushrut Samhita, which is dated to 1500 BC. As such, triphala is one of the longest-used herbal remedies in the world. Triphala contains five of the six tastes recognized in Ayurveda (sweet, sour, bitter, pungent and astringent). It’s only missing the salty taste.

Amla (Emblica officinalis) is also commonly known as Indian gooseberry and has been one of Ayurveda’s most prized rejuvenators for centuries. The fruit is very high in vitamin C and is used either alone or in combination with other plants to treat the common cold and fever and as a diuretic, digestive, laxative, liver tonic, restorative and anti-inflammatory agent. Amla is said to have 20 times the vitamin C content of an orange.While useful for all doshas, it’s said to be particularly effective for balancing the Pitta dosha.

Haritaki or Harada (Terminalia chebula) is also called the Tibetan “king of medicine.” Haritaki is widely used in the traditional medicine of India and Iran to treat a variety of health issues including constipation, dementia and diabetes. It’s also anti-inflammatory and calming to the Vata dosha.

Bibhitaki (Terminalia bellirica) is another powerful ancient rejuvenator with detoxifying qualities. It is extensively used in traditional Indian Ayurvedic medicine for the treatment of diabetes, high blood pressure and rheumatism. Studies have even shown that this fruit’s extract might be able to inhibit atherosclerosis plaque progression. This fruit is known known for benefits to the dosha known as Kapha.

Some triphala preparations also include guggulu, a tree gum resin, for added therapeutic outcomes.

Health Benefits

1. Cancer Fighter

A 2015 study looked at the antiproliferative (stops the growth of cancer cells) and proapoptotic (encouraging the programmed cell death of cancer cells) effects of triphala on colon cancer cells and human colon cancer stem cells. They found that the methanol extract of triphala contains a variety of phenolics including naringin, quercetin, homoorientin and isorhamnetin.

Overall, they found that the triphala extract was, in fact, able to suppress the spread of and induce cell death of human colon cancer stem cells, making it worthy of further research as a natural anti-cancer treatment.

The gallic acid in triphala has been shown in scientific research to have promising anticancer activity, specifically when it comes to prostate cancer cells. Triphala mouth rinse may help to reverse tobacco-induced oral precancerous lesions, according to a 2014 study. Animal studies have also shown that it has the ability to kill tumor cells but spare normal cells, making it very promising as a potential anticancer treatment.

Therefore, this herbal formulation could be a valuable part of an anti-cancer diet.

2. Natural Laxative, Colon Cleanser & Possible Colitis Helper

Natural laxatives like triphala tend to be gentler than over-the-counter laxatives, nourish the digestive tract and help produce regular bowel movements. Triphala can help to naturally cleanse the colon. Having regular bowel movements are important for removing bacteria, heavy metal detox and eliminating excess fatty acids from the body.

A colon cleanse can also impact the nervous system positively, which is why it might help symptoms like fatigue and anxiety. When it comes to the elimination process, amla supports intestinal repair, haritaki strengthens the intestinal muscles to contract more efficiently when the bowels need to move, and bibhitaki pulls the old mucus off the wall.

A 2011 study showed that a polyherbal formulation in powder form containing isabgol husk, senna extract and triphala extract was an effective, safe and non-habit-forming herbal laxative formulation for constipation relief. Results of another study showed that triphala (300 mg/kg) has a considerable and reliable effect in reducing colitis in rats. They attributed the positive effect on colitis to its abundant presence of flavonoids and high antioxidant activity.

3. Weight Loss

There is no shortage of triphala weight loss articles to be read, but can triphala really help with weight loss or is it just hype? Since triphala can encourage regular bowel movements, it makes sense that it could help with weight management and studies are proving triphala’s ability to fight obesity.

One 2012 study investigated the effects of triphala and its constituent fruits on diet-induced obesity and other symptoms of visceral obesity syndrome in mice. The mice were fed a high-fat diet for 10 weeks. Some of these mice had their diets supplemented with herbal preparations of triphala or its constituents. The mice who were given the triphala or its component fruit extracts had significant reductions in body weight and percentage of body fat. The triphala treatment also reversed pathological changes in liver tissue.

Studies of human obese subjects have had similar results. One study looked at obese men and women between 16 and 60 years of age. For 12 weeks, subjects were randomly assigned to take either five grams of triphala or a placebo two times daily. The triphala group experienced significantly greater decrease in weight as well as waist and hip circumference as compared to the placebo group. Triphala has antioxidant, free radical scavenging and anti-hyperlipidemia abilities, which all have a positive effect on metabolic health and discourage obesity. (12)

4. Lower Cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. As a result, cholesterol is actually crucial in healthy amounts, but when it’s too high, it can be problematic.

Cholesterol can combine with fat, calcium and other substances in the blood to form plaque. Plaque then slowly builds up and hardens in the arteries, causing them to narrow. This buildup of plaque, a condition called atherosclerosis, can lead to heart disease, heart attack and stroke.

Triphala can lower cholesterol levels and arterial plaque. A study published in the Journal of the Pharmaceutical Society of Japan showed that total cholesterol as well as LDL (“bad cholesterol”) were significantly reduced in animal subjects with high cholesterol that were treated with triphala. One of its three fruits, bibhitaki, has also been shown by researchers to inhibit atherosclerosis plaque progression.

 5. Anti-Inflammatory and Anti-Arthritis

Triphala’s high antioxidant and polyphenol content make it an excellent anti-inflammatory. Almost every disease involves some degree of inflammation. Arthritis is definitely an inflammatory disease; it’s an inflammation of one or more joints, which causes pain and stiffness that can worsen with age.

In an arthritis diet, a smart natural approach should involve consuming anti-inflammatory foods and supplements. Most of the studies have been conducted with animals, but the results are showing that triphala might be a helpful natural remedy for arthritis sufferers. One study specifically showed that it improved bone and cartilage breakdown during rheumatoid arthritis.

How to Use

Triphala should be available at your local health store, and it can easily be purchased online. It can be found in supplement form as a powder, capsule, tablet or liquid extract.

Triphala is usually taken on an empty stomach and can be ingested in a few different ways.  The powder can be used to make a tea by adding a half-teaspoon of powder to a cup of hot water. Stir well and wait for it to cool.

You can also combine the powder with honey or ghee before a meal. Tablets and capsules are typically taken once or twice a day, before food. For a liquid supplement, you will typically be directed to take 30 drops in water or juice, 1–3 times daily.

As a digestive tonic and laxative, triphala is best taken in the evening, about two hours after eating, and at least 30 minutes before bedtime. Whether you buy a powder, capsule or tablet, dosing directions should be provided on the packaging. In general, a larger dosing has more laxative effects while a smaller dose tends to be more gradually blood purifying.

Triphala can also be applied topically to the skin to speed the healing of bruises and sunburns. Triphala is traditionally used as a tonic in hair and eye washes.

As always, ask your health care provider for dosing recommendations if you are feeling unsure. Triphala is not addictive and can be taken over long periods of time. However, it is recommended that every 10 weeks, you should stop taking it for two to three weeks in order to give the body a rest and to maintain the effectiveness of the remedy.

Risks and Side Effects

Triphala may cause gastrointestinal side effects. When you first start taking it, side effects may include increased intestinal gas due to possible cleansing and detoxification effects on your digestive tract. If you have loose stools or diarrhea after taking it, then this likely indicates that you are taking too high a dose and you should reduce your dosage.

If you are using triphala for laxative purposes, then you should make sure that you do not exhibit any signs of dehydration including muscle weakness, dizziness or excessive thirst. Discontinue use of triphala if you have symptoms of dehydration.

It should be used carefully or not at all by people taking blood thinning medications. It is not recommend for pregnant or nursing women or children. It also should not be used with cases of diarrhea or dysentery.

If you have any ongoing health concerns or are taking other medications or supplements, check with your doctor to make sure that triphala is an acceptable herbal remedy for you.

The post Triphala: An Ayurvedic Herbal Formulation that Fights Cancer and Boosts Fat Loss appeared first on Dr. Axe.

Most people are drawn to the idea of using garcinia cambogia because of the potential that it can provide near-effortless, quick weight loss without the need to change someone’s overall diet or lifestyle very much. But do garcinia pills really work?

Just like most other weight-loss supplements, pills and products, studies regarding garcinia cambogia’s effects and safety have been mixed. While there’s some evidence that a compound in garcinia cambogia called hydroxycitric acid might be able to aid in weight loss, even when someone does not exercise often or change his or her diet very much, there’s also concerns regarding garcinia side effects that can occur — including liver damage or failure, anxiety, fatigue, dizziness, and digestive problems.

What Is Garcinia Cambogia?

Garcinia cambogia comes from a small, pumpkin-shaped fruit (also called garcinia gummi-gutta) that grows in Southeast Asia and India. Garcinia is a large genus in the Clusiaceae plant family which includes over 300 species of trees and shrubs. The key active ingredient found in the rind of garcinia cambogia fruit is hydroxycitric acid (HCA), which some research suggests can help certain people lose weight. Numerous other chemicals have also been isolated from G. cambogia fruit.

Hydroxycitric acid is a derivative of citric acid, which is also found in certain other citrus and tropical fruits. The promise of  HCA working for fat loss is mostly based on animal studies that show it has multiple sites of action, primarily in the liver and brain. Hydroxycitric acid is an inhibitor of citrate-cleavage enzymes (ATP-citrate lyase). In other words, some studies have demonstrated that HCA can reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes. Others suggest that HCA suppresses appetite.

Garcinia cambogia itself is not a new product; in fact, it’s been consumed in parts of Asia for many years, although not for the purpose of losing weight. Since garcinia cambogia (traditionally also known as the Malabar tamarind) first began to gain popularity in the U.S. several years ago — after appearing frequently in the media and on popular health-related TV shows — sales have gone up dramatically. More and more people are purchasing this so-called “weight loss miracle drug” in hopes of losing stubborn body and stomach fat they’ve been struggling with for years.

So is garcinia cambogia ultimately worth trying? What’s the truth with this purported weight-loss supplement? It’s important to keep in mind that that just because garcinia cambogia is derived from a natural fruit doesn’t mean it’s always completely safe. Below we’ll take a look at how HCA works, in what situations garcinia cambogia might be helpful, and what adverse reactions are possible.

Related: Does Chitosan Work for Weight Loss or Is It All Hype?

Is It Safe for Weight Loss?

Is Garcinia safe to take? What are the side effects of garcinia that can potentially occur? According to the National Center for Complimentary and Integrative Medicine, “Cases of liver damage associated with the use of garcinia cambogia products have been reported. This problem appears to be uncommon, but some cases were severe.”

While some people claim they don’t experience any side effects at all from using garcinia cambogia, others have had very different experiences. It can easily be overused and is not very well-regulated. Some manufacturers recommend taking high doses multiple times per day, for example 30 to 60 minutes before every meal, for eight to 12 weeks straight, which can wind up causing toxicity.

The potential for serious liver problems among some people who take high doses of garcinia remains biggest the concern with this product, yet it’s unclear if garcinia is the actual cause of liver problems, or if liver damage may be due to other lifestyle choices, too. Additionally, evidence points to the fact that garcinia cambogia may worsen liver damage in people who already have liver issues.

Potential Health Benefits

Garcinia cambogia reviews, research results and weight loss testimonials have been mixed to say the least. By far the most well-publicized benefit of using garcinia cambogia is its ability to increase weight loss, mostly do to how hydroxycitric acid found in garcinia cambogia works.

According to a 2016 abstract published in Nutraceuticals, Garcinia has also demonstrated anti-inflammatory, antiulcerogenic, antioxidant, hepatoprotection, cytotoxic and antidiabetic effects in experimental studies. Studies of various parts of the garcinia cambogia plant have revealed the presence of beneficial compounds like xanthones, benzophenones, organic acids and amino acids.

Claims that are commonly made about garcinia cambogia benefits include:

• loss of appetite or less of a desire to eat than usual
• reduced cravings for unhealthy foods, such as sugar addiction
• a more positive mood (including feeling happier, more energetic and less tired)
• increased energy and concentration
• stabilized blood sugar levels
• improved bowel movements
• reduced joint pains
• improved cholesterol levels
• stronger desire to be physically active
• treating constipation, hemorrhoids, and intestinal parasites

While most of the weight loss claims above about hydroxycitric acid found in garcinia cambogia have not been backed by scientific studies involving humans, some have. Let’s review the garcinia cambogia benefits that actually have some merit and seem to be effective in some manner.

1. Weight Loss

Some studies have found that garcinia cambogia might, in fact, be able to help with low amounts of fat loss, plus some of the other health concerns mentioned above, although its effectiveness is rarely strong or consistent. For example, research suggests that HCA works by blocking a certain enzyme called adenosine triphosphate-citrate-lyase, which contributes to the formation of fat cells. But studies comparing garcinia cambogia’s effects to controls have found that it might only increase weight loss by a mere one to two pounds on average.

These findings are exactly what researchers published in the Journal of Obesity in 2011. When they compared people who took garcinia cambogia extract to those who didn’t, the weight difference was very small (on average just about two pounds). Plus, it wasn’t even possible to conclude that garcinia cambogia was directly responsible for the additional pounds lost.

The meta-analysis reviewed results from 12 different trials involving garcinia cambogia and revealed a small, statistically significant difference in weight loss favoring use of garcinia cambogia products containing HCA slightly over use of a placebo. However, the analysis also found that some studies showed digestive side effects (“gastrointestinal adverse events”) were twice as common in HCA groups compared with placebo.

A study that was published in the Journal of the American Medical Association found that garcinia cambogia used for 12 weeks (1,500 milligrams dosage) “failed to produce significant weight loss and fat mass loss beyond that observed with placebo.”

The conclusion of the meta-analysis regarding garcinia cambogia? Researchers summed up their findings by saying that “the magnitude of the effects are small, and the clinical relevance is uncertain. Future trials should be more rigorous and better reported.”

In addition, the National Center for Complimentary and Integrative Medicine concluded that a “2020 review of 11 short-term studies in people did not find significant effects of garcinia cambogia products on weight loss.”

The bottom line is that if you’re struggling to lose weight, garcinia cambogia likely won’t be the answer, according to trial and controlled studies.

But what about boosting the effectiveness of garcinia cambogia by combining it with high-quality apple cider vinegar for weight loss or appetite reduction? While apple cider vinegar is considered overall very safe to consume, there has been virtually no formal research done that has focused on using garcinia cambogia and apple cider vinegar simultaneously. Apple cider vinegar appears to be safe when taken in amounts of about 1–2 tablespoons per day, diluted with water. However, taking higher amounts may lead to side effects like indigestion, stomach ache/burning, throat irritation, and erosion of tooth enamel.

2. Lowering Appetite

Studies have also suggested that it’s possible that HCA found in garcinia cambogia can help lower appetite by increasing production of the neurotransmitter serotonin, which is associated with calm and happy feelings — and therefore, sometimes appetite suppression, less cravings and reduced desire for comfort foods. Animal studies show it might also help increase energy expenditure.

Keep in mind, however, that this isn’t the case with all people, and there are other, potentially less risky ways to better manage your appetite and boost serotonin production (such as eating balanced meals with protein foods and healthy carbs at regular times throughout the day).

3. Lower Cholesterol

There’s some support for garcinia cambogia being able to improve cholesterol levels and lower high triglycerides. It might also be able to help raise HDL “good” cholesterol. It’s not safe for anyone already taking medications that affect cholesterol, however, and its effects don’t seem to be very reliable or strong.

A 2009 study published in the journal Phytotherapy Research found that garcinia cambogia has “no significant effect on anthropometric parameters, REE, triglycerides or glucose levels” but might have a small effect on lowering cholesterol. However, there are also plenty of other natural ways to improve cholesterol levels, including exercising and eating more dietary fiber from high-fiber foods like veggies, nuts, seeds and beans.

4. Stabilized Blood Sugar

Finally, what about CG’s effects on blood sugar levels? Some evidence exists showing that garcinia cambogia can help control blood sugar by improving how cells take up glucose (sugar) to be used for energy. One way in which it might improve weight loss is through inhibition of pancreatic alpha amylase enzymes, changes in intestinal alpha glucosidase and alterations in fatty acid synthesis. This might be able to change how carbohydrates are metabolized.

This might possibly help your body respond to insulin better, although it can raise the risk for having low blood sugar levels in some people, too. If you have a history of blood sugar swings, you’re prediabetic, diabetic or taking medications that alter insulin’s effects, garcinia cambogia might make your blood sugar drop dangerously low. While this doesn’t appear to happen in everyone who takes garcinia cambogia, it’s something else to consider and something to discuss with your health care professional.

Products and Dosage Considerations

Several different garcinia cambogia products exist:

• Garcinia cambogia extract
• Garcinia cambogia tea
• Garcinia cambogia capsules/tablets
• Garcinia cambogia topical lotions

Because supplements like garcinia cambogia are not regulated by the FDA, it can be difficult to know exactly what you’re purchasing and taking. To err on the safe side, avoid buying garcinia cambogia “formulas” or “supplement blends,” which might fail to report all of the other ingredients included or accurate levels of HCA. Many proprietary formulas are made by manufacturers that only use a fraction of the active ingredient or standard dose to keep costs down.

For example, in 2013 ConsumerLab.com tested the quality and safety of 13 of the most popular garcinia cambogia supplements and found that seven of those supplements contained far less hydroxycitric acid than was listed on the bottle. Always read labels and look for the words “pure garcinia cambogia extract” and “hydroxycitric acid (or HCA) extract” (this should be around 50 percent to 60 percent of the product). If you purchase a blend and see an ingredient listed without an amount, that can be a red flag that you don’t know exactly what you’re getting.

If you decide that you still want to try taking garcinia cambogia for weight loss or its other benefits, here’s what you need to know about dosage recommendations for products containing HCA:

• Studies using garcinia cambogia have used a wide range of doses, anywhere from one gram to 2.8 grams daily. Typical doses are usually between 250–1,000 milligrams per day.  Up to 2,800 mg of garcinia cambogia per day seems to be safe for most adults.
• Study durations have also varied widely, ranging from using garcinia cambogia between two to 12 weeks at a time.
• The optimal dose of HCA is currently still unknown. It’s not clear if a higher HCA dosage even means a higher bioavailability of HCA once consumed.
• There does seem to be a significant correlation between the dosage of HCA and body weight loss, meaning higher doses have slightly more effects.
• Garcinia cambogia continues to be the most widely used supplement in studies for providing HCA, however aside from garcinia cambogia, HCA can also be found in supplements made from the plant Hibiscus subdariffa.
• Because most studies have investigated the effects of garcinia cambogia taken for about eight weeks, researchers believe this is ultimately “too short a time to assess the effects of HCA on body weight.”

Side Effects

As noted above, potential liver damage is the most troubling side effect. A 2021 study revealed that garcinia cambogia is often combined with green tea for certain weight loss supplements and this combination can cause mild to severe liver injury.

Other garcinia cambogia side effects that can potentially occur include:

• becoming fuzzy or weak
• fatigue and brain fog
• skin rashes
• an increase in catching colds/lower immune function
• dry mouth and bad breath
• headaches
• digestive issues like nausea, trouble eating or diarrhea

Something else to consider about garcinia cambogia is the long list of its potential medical/drug interactions. Many people should avoid garcinia cambogia due to how it can affect other medications, pregnancy, nutrient levels, blood sugar and more. Garcinia cambogia can potentially interact badly with:

• pregnancy and breastfeeding
• existing cases of liver or kidney damage
• medications that are taken to control asthma and allergies
• diabetes medications and insulin
• iron supplements (usually taken by people with anemia)
• pain medications
• medications used to control mental disorders like anxiety and depression
• statin drugs that lower cholesterol
• blood thinning drugs (like warfarin)

The post Garcinia Cambogia: Safe for Weight Loss? Or Hyped and Dangerous? appeared first on Dr. Axe.

It’s blue-green, absurdly healthy but often overlooked or misunderstood. Spirulina may not be from Pandora, but it grows in our version of that magical moon, Hawaii, along with other exotic locations around the globe.

This blue-green algae is a freshwater plant that is now one of the most researched and, alongside its cousin chlorella, most talked about superfoods today. Grown around the world from Mexico to Africa to even Hawaii, spirulina is renowned for its intense flavor and even more powerful nutrition profile.

While you may have only seen it as an ingredient in your green superfood beverages, energy bars and natural supplements, the health benefits of spirulina are so profound that taken on a daily basis they could help restore and revitalize your health. To date, there are over 1,800 peer-reviewed scientific articles evaluating its health benefits. Plus, thanks to its impressive nutrient profile, aid programs around the globe have even started popping up to set up spirulina production in areas struggling with malnutrition.

So what exactly is this exotic ingredient and how can it impact your health? Let’s take a closer look at spirulina, plus why you may want to consider adding it to your routine.

What Is Spirulina?

Spirulina is a type of blue-green microalgae that is able to grow in both fresh and salt water and is consumed by humans and other animals. There are two species of the spirulina plant, including Arthrospira platensis and Arthrospira maxima. Arthrospira platensis and Arthrospira maxima are cultivated worldwide and used both as a dietary supplement (in tablet, flake and powder form) and even whole food — and even for livestock and fish feed.

So what is spirulina good for? There are tons of spirulina reviews out there, claiming that this amazing algae can do everything from boost metabolism to stabilize blood sugar and prevent heart disease.

Research continues to uncover more and more potential benefits of spirulina, and studies have shown that adding spirulina to your routine could help detox your body, boost energy levels and even enhance brain function.

This unique algae is believed to have been a staple for the Aztecs in Mexico. Referred to as “Tecuitlatl,” spirulina was a primary source of protein for the Aztecs for several hundred years, and Lake Texcoco remains an abundant fountainhead of this superfood still today.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Blue spirulina
• Bladderwreck

Health Benefits

Not everyone can get their hands on the optimal Hawaiian variety, but fortunately, spirulina that’s standardly produced includes very significant health benefits for people who regularly consume it.

1. Detoxes Heavy Metals (Especially Arsenic)

Affecting people all over the globe, chronic arsenic toxicity is a problem. According to the World Health Organization, the U.S. is one of the countries affected by inorganic arsenic that is naturally present at high levels.

Arsenic toxicity is an even bigger problem in the Far East. In the words of Bangladeshi researchers, “Millions of people in Bangladesh, India, Taiwan and Chile are consuming a high concentration of arsenic through drinking water, and thousands of them have already developed chronic arsenic poisoning.”

In fact, up to 3 percent of the entire nation of Bangladesh showed clinical signs of arsenic poisoning alone. As Bangladeshi researchers pointed out, “there is no specific treatment” for arsenic poisoning, which is why they evaluated alternatives like blue-green algae.

After giving 24 patients affected by chronic arsenic poisoning spirulina extract (250 milligrams) plus zinc (2 milligrams) twice daily, they compared the results with 17 patients who took a placebo and found that the spirulina-zinc combination worked. Ultimately, the participants experienced a 47 percent decrease of arsenic in their body. Make spirulina part of your heavy metal detox or, in general, as a way to detox your body.

2. Eliminates Candida

According to researchers, “Candida species belong to the normal microbiota of an individual’s mucosal oral cavity, gastrointestinal tract and vagina.” What does that mean? Well, without a healthy microflora balance in our body, we are simply much more susceptible to sickness and disease.

In fact, leaky gut syndrome and improper digestion are directly connected to microfloral imbalance. Not only is invasive candidiasis the leading cause of mycosis-related death in the U.S., candida overgrowth has become the hallmark sign for most autoimmune diseases today.

Because of our shift toward a diet rich in sugar and unnatural ingredients, antimicrobial resistance and ineffective antifungal drugs, we have seen a significant rise in yeast infections since the 1980s.

Thankfully, spirulina appears to be able to help. Several animal studies have shown that it’s an effective antimicrobial agent, particularly for candida.

Specifically, spirulina benefits have been shown to promote the growth of healthy bacterial flora in the intestines, which in turn inhibits candida from thriving. Additionally, the immune-strengthening properties of spirulina can help the body eliminate candida cells.

3. Fights HIV/AIDS

Up until recently, epidemiologists have been puzzled trying to understand why people in Japan, Korea and Chad have relatively low HIV/AIDS rates. One possible explanation, revealed in a 2012 study published in the Journal of Applied Phycology, may be the amount of algae that people in these areas regularly consume.

When researchers took 11 HIV patients who have never taken antiretrovirals, they split the participants into three groups: one that was assigned to eat 5 grams of brown seaweed every day, one that was to consume 5 grams of spirulina, and one that ate a combination of both. After the three-month trial period was complete, two key findings were discovered:

• Absolutely no adverse effects were experienced from both seaweed varieties and the combination.
• CD4 cells (T-helper white blood cells that fight infection and are used to stage HIV) and HIV-1 viral load (another HIV biomarker) remained stable.

The results were so promising that one participant volunteered to continue the study for an additional 10 months, and this participant actually benefited from “clinically significant improvement in CD4 and decreased HIV viral load.”

An additional study also demonstrated that spirulina deserves a place in natural HIV treatment.

4. Helps Prevent Cancer

According to the Milton S. Hershey Medical Center, “A number of animal and test tube studies suggest that spirulina increases production of antibodies, infection-fighting proteins, and other cells that improve immunity and help ward off infection and chronic illnesses such as cancer.”

This doesn’t come as a surprise as more than 150 peer-reviewed articles have been published in the scientific literature evaluating spirulina’s ability to affect cancer cells.

Czech Republic scientists pointed out that, in addition to its ability to control blood cholesterol levels, “Spirulina is also rich in tetrapyrrolic compounds closely related to bilirubin molecule, a potent antioxidant and anti-proliferative agent.”

When tested on human pancreatic cells, these researchers discovered that, “Compared to untreated cells, experimental therapeutics significantly decreased proliferation of human pancreatic cancer cell lines in vitro in a dose-dependent manner.”

In addition, a 2019 study showed that spirulina reduces myelosuppression and improves immune function after chemotherapy in patients with malignant tumors. Another study the same year demonstrated how spirulina works against oral cancers.

5. Lowers Blood Pressure

Phycocyanin is a pigment found in the spirulina that scientists have discovered possesses antihypertensive effects — in other words, it’s a food that lowers blood pressure. Japanese researchers claim that this is because consuming the blue-green algae reverses endothelial dysfunction in metabolic syndrome.

This could be extremely promising for Americans because metabolic syndrome has rapidly become one of the main causes of preventable disease today, as it raises one’s risk of developing heart disease, diabetes and stroke.

6. Reduces Cholesterol

Along those same lines, spirulina benefits have also been shown to prevent atherosclerosis and lower cholesterol levels.

An animal study published in The Journal of Nutritional Science and Vitaminology took rabbits, fed them a high-cholesterol diet containing 0.5 percent cholesterol for four weeks, and then fed them a HCD with 1 percent or 5 percent spirulina for an additional eight weeks.

After the eight-week trial was complete, LDL levels decreased by 26 percent in the group eating 1 percent of spirulina and 41 percent in the group eating 5 percent spirulina, which suggests that the more consumed, the more benefits may result. Serum triglycerides and total cholesterol were also significantly reduced.

7. Lowers Chance of Stroke

In the study above, researchers also discovered that the spirulina supplementation lowered intimal aorta surface by 33 percent to 48 percent, which suggests that it can prevent atherosclerosis and subsequent stroke.

It’s important to remember that this clinical trial was conducted on animals that were still eating a high-cholesterol diet, and it highlights that regular spirulina consumption may reverse some of the damage done by eating a poor diet.

8. Boosts Exercise Performance

A 2022 study indicated that spirulina may benefit both muscle strength as well as endurance.

Meanwhile, a 2020 study showed that supplementing with spirulina could improve oxygen uptake during an arm cycling exercise. Researchers said that it could behave like an ergogenic aid to improve overall athletic performance.

9. Alleviates Sinus Issues

Studies also indicate that spirulina may help treat allergic rhinitis, as it benefits the body by reducing the inflammation that causes people to experience sinus problems. Compared to placebo trials, spirulina is effective at reducing itching, nasal discharge, nasal congestion and sneezing.

A 2020 study demonstrated that spirulina was more effective than an antihistamine called cetirizine to deal with allergies, allergic rhinitis as well as decrease inflammation.

10. Offers Protection for Brain Disorders & Memory Boosting

In a 2012 study, a spirulina-enhanced diet given to rats provided so-called neuroprotection in an α-synuclein model of Parkinson’s disease. This did not occur with the control diet.

In a 2015 study, the effects of spirulina on memory dysfunction, oxidative stress damage and antioxidant enzyme activity were examined with mice. It was found that Spirulina platensis may “prevent the loss of memory possibly by lessening Aβ protein accumulation, reducing oxidative damage and mainly augmenting the catalase activity.”

While both studies are preliminary and involving animals, they hold promise for humans afflicted with Parkinson’s disease, other neurodegenerative diseases and those with memory problems.

Related: 6 Phytoplankton Health Benefits You Won’t Believe

Nutrition Facts

The major reason why many nutrition experts prefer spirulina to chlorella? Dietary spirulina is arguably the most nutrient-dense food on the planet. It’s why taking dietary spirulina supplements is essential to good health.

Taken as an average of different spirulina species, just one tablespoon (7 grams) delivers the following nutrients:

• Calories: 20
• Carbohydrate: 1.7 g
• Dietary fiber: 0.3 g
• Sugars: 0.2 g
• Protein: 4.0 g

Fats

• Total fat: 0.5 g
• Saturated fat: 0.2 g
• Monounsaturated fat: 0 g
• Polyunsaturated fat: 0.1 g
• Omega-3 fatty acids: 58 mg
• Omega-6 fatty acids: 88 mg

Minerals

• Copper: 0.4 mg (21 percent DV)
• Iron: 2 mg (11 percent DV)
• Manganese: 0.1 mg (7 percent DV)
• Magnesium: 13.7 mg (3 percent DV)
• Sodium: 73.4 mg (3 percent DV)
• Potassium: 95.4 mg (3 percent DV)

Vitamins

• Riboflavin: 0.3 mg (15 percent DV)
• Thiamin: 0.2 mg (11 percent DV)
• Niacin: 0.9 mg (4 percent DV)

Products and Dosage Recommendations

A common question when first trying out this incredible ingredient is: How much spirulina to take daily? Although there’s no standard spirulina dosage, most studies have found a beneficial effect when consuming 1–8 grams per day. For reference, one tablespoon of blue spirulina is about 7 grams.

Can you overdose on spirulina? Taking even large amounts of spirulina is unlike to cause serious harm, but it may result in digestive issues like nausea, diarrhea, bloating and cramps. Therefore, it’s best to start with a lower dosage and slowly work your way up to assess your tolerance.

When it comes to how to take spirulina, the options are endless. Spirulina capsules and spirulina tablets can be found at many health stores and pharmacies for a quick and convenient way to get in your daily dose. Organic spirulina powder is also available and can be easily combined with other superfoods, such as in super green powders, to create nutritious green drinks (or detox drinks).

Should spirulina be taken on an empty stomach? There are lots of different recommendations out there for when and how you should take spirulina, but it’s likely to be equally beneficial however you decide to take it, whether that’s before, during or after your meals.

Risks and Side Effects

Many people wonder: is spirulina safe for kidneys? Or is spirulina bad for your liver? And if not, what are the side effects of spirulina?

Despite the multitude of spirulina health benefits, there are potential spirulina side effects to consider as well. In particular, there have been some published case reports of individuals who had autoimmune reactions after using spirulina. There is a theory that this may be caused by the activation of an inflammatory agent, TNF-alpha, which could be more significant in people predisposed to autoimmune disease.

However, other lab and research studies suggest that spirulina might suppress this inflammatory protein, so more research needs to be completed to evaluate the potential danger of spirulina for those with autoimmune disorders.

If you have an autoimmune condition, it’s a good idea to take this supplement under the supervision of your healthcare provider.

When considering where to buy spirulina, be sure to always purchase from a reputable retailer. It’s absolutely critical to make sure that the quality and purity of the spirulina that you consume is of the highest standards. Particularly, like anything that comes from the sea, be certain to only purchase blue-green algae that is free from contamination.

Also, some sources suggest that pregnant women and children should not consume algae. Contact your health care provider to confirm whether or not you should be using spirulina supplements.

Spirulina vs. Chlorella

Because they are both similar microalgae species, it’s easy to understand how scientists confused chlorella and spirulina back in the 1940s.

In spite of their stark differences, people commonly mistake one for the other even today. Here are the four main differences that are important to understand:

1. Shape

First of all, spirulina is a spiral-shaped, multi-celled plant with no true nucleus. It’s blue-green in hue and can grow up to 100 times the size of chlorella. Comparably, chlorella is a spherical-shaped single-celled microorganism with a nucleus and is solid green.

2.  How It’s Grown

Second, the growing conditions differ considerably. Spirulina grows best in low-alkaline conditions — particularly, fresh water lakes, ponds and rivers. It also requires an abundance of sunshine and moderate temperatures.

Chlorella, on the other hand, grows in fresh water typically occupied by other organisms, which makes it more challenging to harvest.

3. Preparation

Third, the ways in which both spirulina and chlorella can be eaten are also very different. Because of its hard, indigestible cellulose wall, for instance, chlorella requires mechanical processing to make it worthwhile for human consumption. Otherwise, the body won’t be able break down and metabolize its nutrients.

The process can be quite costly, which explains why chlorella is usually more expensive than spirulina. On the other hand, spirulina has a completely digestible cellulose wall and can be immediately consumed and digested with ease.

4. Nutrition

Finally, although both are considered superfoods, spirulina and chlorella differ in their nutritional content. Arguably the healthier of the two, spirulina contains more essential amino acids, iron, protein, B vitamins, and vitamins C, D and E.

With that said, chlorella still holds an abundance of health benefits.

Final Thoughts

• Spirulina, a blue-green algae grown in some of the most beautiful places in the world, has been well-researched for its many potential benefits.
• What is the benefit of spirulina? Some of the most significant health benefits include detoxing heavy metals, eliminating candida, fighting cancer and lowering blood pressure.
• Each serving contains a good amount of spirulina protein, plus important vitamins and minerals like copper, iron, riboflavin and thiamine.
• This algae has a rich history. Although there are several distinct differences between chlorella vs spirulina, the two are often confused.
• Spirulina may cause autoimmune reactions in some who are susceptible to autoimmunity. It’s also not recommended for pregnant women or children. Be cautious where you purchase spirulina, as it may be contaminated if not bought from a high-quality source, leading to additional spirulina side effects.

The post Spirulina Benefits: 10 Reasons to Use This Superfood appeared first on Dr. Axe.

If you haven’t heard of colloidal silver, you will soon enough, especially if you’re on the lookout for alternative therapies to common health issues, such as a sinus infection or a cold.

Most health food stores and pharmacies stock several brands of colloidal silver, and of course, you can find a vast amount of information about colloidal silver benefits on the internet. Unfortunately, the information out there is confusing, as many sources have conflicting opinions.

On one hand, you’ll run across thousands of personal testimonials about colloidal silver helping people with practically every disease you’ve heard about. You will also stumble upon some well-known health sites that warn consumers about safety concerns.

Usually, these sources quote a statement made by the U.S. Food and Drug Administration in 1999 stating that there is no scientific evidence to support the use of colloidal silver.

This type of information can confuse even the most savvy natural health enthusiast, which is why I want to lend a helping hand and provide some evidenced-based information to help you make an informed choice about colloidal silver uses and benefits.

What Is Colloidal Silver?

Colloidal silver is a solution of water containing nanometre-sized particles of suspended silver. The total silver content is expressed as milligrams of silver per litre of water, or mg/L, which is numerically the same as parts per million (ppm).

Silver has been used for at least six thousand years to prevent microbial infections. It has proven to be effective against almost all organisms tested, and it has played an important role in the development of radiology and improving wound healing, according to research out of the University of Cincinnati College of Medicine.

Before the invention of the refrigerator, it was common practice to drop a silver coin into a container of milk as a preservative because silver was known to prevent the growth of algae, bacteria and other undesirable organisms.

Dating back to ancient times, silver was also a popular remedy to stop the spread of diseases. Its use as a natural antibiotic continued all the way until the 1940s, when modern antibiotics arrived.

Today, people obviously don’t need to drop silver coins into their water to experience colloidal silver benefits. All you need to do is carefully take a few drops from a bottle that you buy at the store.

According to a report written by Richard Davies and Samuel Etris of the Silver Institute in a 1996, there are three primary ways that colloidal silver can supposedly help heal the body:

1. Catalytic Oxidation: Silver naturally holds on to oxygen molecules, which readily react with the sulfhydryl (H) groups that surround bacterial and viruses. In turn, this helps block the life-preserving cellular process known as cellular respiration, which is the set of metabolic reactions and processes that take place within the cells of organisms in order to convert biochemical energy from nutrients into adenosine triphosphate (ATP), and then release waste products.
2. Reaction with Bacterial Cell Membranes: Silver ions can attach to bacteria cell membranes directly and produce the same respiration-blocking effect.
3. Binding with DNA: Shown to literally enter bacteria DNA, up to 12 percent of silver has been detected in Pseudomonas aeruginosa. According to one source, “While it remains unclear exactly how the silver binds to the DNA without destroying the hydrogen bonds holding the lattice together, it nevertheless prevents the DNA from unwinding, an essential step for cellular replication to occur.”

There are basically three types of products that are marketed as “colloidal silver,” and these can be categorized as:

1. Ionic Silver

Ionic silver solutions are products that have silver content primarily consisting of silver ions. Although ionic silver is often marketed as colloidal silver, it’s not true colloidal silver.

Because it’s the least expensive to produce, ionic silver is the most popular product in this category.

The problem? It simply won’t produce the same benefits that true colloidal silver can.

2. Silver Protein

In order to keep large silver particles suspended, silver protein-based products add gelatin. Silver protein is the second-most popular type of colloidal silver product on the market and can easily be made by adding water to silver protein powder.

Again, it’s also often marketed and labeled as colloidal silver but should not be confused for the real thing. Silver protein is less effective for human use, and you won’t experience the true colloidal silver benefits.

3. True Colloidal Silver

Lastly, true silver colloids don’t contain any protein or other additives, as the vast majority of the silver content consists of nanometre-sized silver particles. This is the most effective type of colloidal silver.

Is It Safe?

There’s plenty of debate about the potential health risks of colloidal silver. Is it safe to use colloidal silver supplements or products?

According to a review published in Environmental Health Perspectives, this is a controversial topic that has contenders on both sides. The review states “despite its widespread use, nanosilver remains a fairly poorly understood material to both regulators and scientists. Consensus remains elusive on subjects as essential as how it behaves in the human body and environment, and the extent to which its use may contribute to bacterial resistance.”

Of course, there are two opposing arguments in this debate — what are being called “watchdog groups” that seize on the confusion surrounding colloidal silver side effects and safety and advocate groups, like the Silver Nanotechnology Working Group, that proclaim its usefulness and safety, noting that most applications use extremely small quantities of silver in their formulas.

What the research indicates is that misuse of colloidal silver, or choosing inexpensive, low-quality products that are not true colloidal silver, can cause adverse side effects. For instance, you may have come across warnings about it causing an irreversible condition called argyria, which is when people turn blue.

This is usually caused by cheaper products improperly marketed as colloidal silver, such as ionic silver or silver protein, which became a big issue in Finland.

Although the National Center for Complimentary and Integrative Health reports that colloidal silver may cause poor absorption of some drugs, including antibiotics and thyroxine, which is used to treat thyroid deficiency, there is limited research proving that these side effects to colloidal silver exist.

There is evidence that using colloidal silver for the treatment of chronic rhinosinusitis is not only effective, but safe when used as a sinus rinse for 10 days. Researchers found that colloidal silver rinses demonstrated a good safety profile with no major adverse events.

A lab study published in Particle and Fibre Toxicology found that when the human lung is exposed to silver nanoparticles, it does not cause adverse effects. Lung cells were only sensitive to high silver-ion concentrations.

A 2016 study conducted at the University of Michigan found that when oral doses of silver nanoparticles were administered for 28 days, it did not alter the structure or diversity of the animal gut microbiome. This is in contrast to the detrimental effects of broad-spectrum antibiotics.

Many advocates point to this study when suggesting the beneficial use of colloidal silver for pets.

In a summary of literature published in Frontiers in Microbiology, researchers concluded that although there are some concerns and controversies related to nano’s safe use in human disease treatment and health care, the research that has been done suggests that it can be engineered to “enhance its antimicrobial efficacy, stability, specificity, biosafety and biocompatibility for increased therapeutic benefits and reduced potential side effects.”

From the current research, my take is that colloidal silver may work as a potential antimicrobial agent, but it needs to be used appropriately. Only true colloidal silver should be used, and studies indicate that short-term use does not cause adverse side effects.

Uses and Benefits

By having a direct effect on cellular respiration, colloidal silver benefits the body in numerous ways, including providing numerous medical uses.

1. Antibacterial and Antimicrobial

First, colloidal silver’s ability to control antibiotic-resistant superbugs is impressive. While employed at UCLA Medical School in the 1980s, Dr. Larry C. Ford documented over 650 different disease-causing pathogens that were destroyed in minutes when exposed to small amounts of silver.

Colloidal silver, unlike its modern prescription antibiotic counterpart, simply doesn’t create resistance or immunity in the organisms that are killed by it. This point cannot be emphasized enough, especially in light of the Centers for Disease Control and Prevention reporting that more than 2.8 million people in the U.S. suffer illness every year as a result of antibiotic-resistant infections and more than 35,000 people die from these infections.

In addition, a study published in the Journal of Alternative and Complementary Medicine supported ionic colloidal silver as a broad-spectrum antimicrobial agent against both aerobic and anaerobic bacteria, but its activity wasn’t as pronounced against fungi.

2. Wound Care/Skin Health

Robert O. Becker, M.D., says that colloidal silver stimulates healing in the skin and other soft tissues. In a research article produced by Pharmacognosy Communications in 2012, it was specifically recommended that certain colloidal silver preparations should be considered for topical use to treat burns, thrush, periodontitis and other conditions.

For instance, you can potentially treat ringworm (Tinea capitis) at home with colloidal silver because it’s a potent antifungal. Caused by a fungus that lives on the top layer of the skin, ringworm presents as round, scaly patches.

It’s contagious and spread by skin contact and contaminated materials, such as clothing.

Colloidal silver benefits many skins conditions as well, including psoriasis and eczema. It’s soothing to scrapes and even helps repair tissue damage from burns.

In fact, a colloidal silver-based nanogel was successfully used as a dressing for superficial pellet gun wounds in a Journal of Family Medicine and Primary Care study. Such silver nanoparticle-based gel dressings for wounds or even chronic wounds are becoming more common.

Topical silver historically was used on burns, but usage stopped after the advent of antibiotics, until the 1960s when it kicked back into popularity. The combination of silver nitrate and sodium sulfadiazine to create SSD cream helped lead to burn recovery in many patients.

Applying a silver coating to specialized foam, as part of a wound vacuum system, provides antibacterial activity in vitro. According to research, this technology may assist in preparing infected chronic venous stasis wounds for skin grafting, ultimately leading to better healing.

3. Pink Eye/Ear Infections

Although more research is needed to understand its full potential, the antiviral and antibacterial properties of colloidal silver may allow it to fight some common infections.

Pink eye is an inflamed mucous membrane that covers the eyeball and eyelid lining, and it’s primarily caused by a bacterial or viral infection. Colloidal silver can be used for prompt action against this irritating and highly infectious virus and bacteria under the care of your doctor.

When applied on the infected eye, the tiny silver colloids are used to pick up the infected cells by attracting them electromagnetically and sending them into the bloodstream to be eliminated.

Our modern prescription antibiotic drugs are designed to work against specific classes of bacteria, but ear infections may be caused by multiple classes of bacteria or can even be fungal. In this case, the prescription antibiotic will be useless, whereas colloidal silver is effective regardless of what may be causing your infection.

Again, more research is needed to fully understand the mechanisms and safety of colloidal silver for pink eye, ear infections, and other bacterial or viral issues, but we do know that it’s a powerful antimicrobial agent that has helped many people treat these conditions.

4. Antiviral

Colloidal silver benefits can be experienced as an antiviral for HIV/AIDS, pneumonia, herpes, shingles and warts. Colloidal silver suffocates the virus and can even reduce the activity of the HIV virus in AIDS patients.

There are also numerous anecdotal accounts of colloidal silver’s efficacy against the hepatitis C virus.

According to a study published in the International Journal of Nanomedicine, “silver nanoparticles are capable of reducing viral infectivity, probably by blocking interaction of the virus within the cell.”

This might depend on the size and zeta potential of the silver nanoparticles, as smaller-sized particles were able to inhibit the infectivity of the viruses that were analyzed.

5. Anti-Inflammatory

Colloidal silver is also a fantastic anti-inflammatory. Case in point: Researchers at the National Institutes of Health (NIH) studied the effects of inflammation after being treated by colloidal silver, and they found that the inflamed skin of pigs treated with silver experienced near-normal skin after 72 hours, while other treatment groups not treated with silver remained inflamed.

Research is beginning to reflect what many people have already known anecdotally for years — that colloidal silver can reduce swelling, speed healing and boost cell recovery. More studies on humans are needed to understand the true potential of colloidal silver for inflammation, but what we have already seen is promising.

6. Sinusitis

Widely used to control sinus infections, colloidal silver can benefit people when it’s used as a nasal spray, according to a study published in the International Forum for Allergy and Rhinology in 2014.

A 2018 study published in Frontiers in Microbiology found that colloidal silver nasal rinses, when used twice daily for 10 days, are safe and effective for patients with chronic sinusitis.

Twenty-two patients completed the study and were given either oral antibiotics with saline rinses twice a day or colloidal silver nasal rinses twice daily. The results indicate that both forms of treatment showed similar improvements in sinusitis symptoms, and using colloidal silver in this manner for ten days was deemed safe.

You can purchase a high-quality, pure colloidal silver nasal spray product or add a few drops of liquid colloidal silver to a “neti pot.” To apply it directly into your nasal cavity, let it drain down your throat while tilting your head back.

Also, it’s important to point out that recent research indicates that hidden infections by pathogens could be a cause of respiratory inflammation associated with common allergies and asthma. Colloidal silver destroys Pseudomonas aeruginosa infections, which may be the reason why airborne allergy sufferers often find such dramatic relief from colloidal silver.

7. Cold/Flu

Some claim that colloidal silver helps prevent all types of flu, including swine flu, as well as the common cold.

Few studies have been done to test this clinically, but in 2011 the NIH took 100 children under the age of 12 suffering from the common cold and nasal congestion and assigned them into two groups. The first group was treated with a solution of colloidal silver and beta glucan, and the second group with saline solution. Even though both groups benefited from the treatment, 90 percent of the people in the colloidal silver group completely recovered.

A study published in the Journal of Virological Methods demonstrated that silver nanoparticles have anti-H1N1 influenza A virus activities, especially during the early dissemination stage of the virus.

8. Pneumonia

Our modern drugs have become limited in their efficacy when it comes to fighting bronchitis or pneumonia symptoms. Typically, antibiotics are administered as the first line of defense, but when the pneumonia is viral, antibiotics won’t help in the least.

The unique quality of colloidal silver is that it can help regardless of the pathogen, as research indicates it has antiviral and antibacterial properties.

Colloidal silver is a remarkable product to help fight against bronchitis and pneumonia when ingested internally, but an even more effective way to utilize it? Simply breathe it into your lungs.

This way, the silver directly contacts the germs residing in the lungs that cause bronchitis or pneumonia. It’s basically the same thing as using respiratory support, and it works speedily, clearing it up within a couple of days.

Now, the most effective method to get the colloidal silver into the lungs is to use a nebulizer. Generally, use one teaspoon approximately three times a day for 10 to 15 minutes.

Products and Recommended Dosage

Colloidal silver is available in a liquid tincture that can be ingested and use topically and as a powder that can be applied to the skin. You can find it at most health food stores. I recommend speaking to an educated professional about the best quality, true colloidal silver to purchase.

Colloidal silver needs to be applied differently for each condition. The most important factor to consider when using colloidal silver is to purchase a high-quality, true colloidal silver product.

If the product is inexpensive and characterized as “ionic silver,” it is not going to have the same effects. Also, colloidal silver should not be taken for more than 14 days in a row.

There isn’t enough research to determine whether or not it’s safe when taken for longer periods of time.

To experience colloidal silver benefits, it may be taken as follows:

• 2–5 drops applied directly to the skin
• 1 eyedropper taken orally for immune support
• 1–2 drops into eyes for pink eye
• 1–2 drops can help disinfect any wound or sore by applying onto a Band-Aid
• If prepared properly, it can be injected into a muscle, a cancerous tumor or into the bloodstream, but under the care of a doctor or trained professional
• 5–10 drops can be applied vaginally or anally
• 5 drops added into a neti pot or directly sprayed into the nose 

It is recommended that you use colloidal silver under the guidance of your health care professional.

Final Thoughts

• Colloidal silver is a solution of water that contains nanometre-sized particles of suspended silver.
• What is colloidal silver good for? It is ingested or applied topically to fight infections and reduce inflammation.
• Is colloidal silver safe? Scientists have conducted several studies that indicate the safety and efficacy of colloidal silver when it’s used in appropriate amounts. Long-term and excessive use of silver nanoparticles may lead to adverse side effects, so it’s best not to exceed a 14-day treatment period.
• Colloidal silver needs to be applied differently for each condition. Be sure to purchase a high-quality, true colloidal silver product, which you’ll find in many health food stores.

The post Colloidal Silver: Beneficial Compound or Unsafe Hoax? appeared first on Dr. Axe.

Are you looking for an all-natural supplement that boosts your energy, supports fat loss and helps detox heavy metals like lead and mercury from your body? If so, a freshwater algae called chlorella may be exactly what you need.

Native to Taiwan and Japan, this superfood is rich with phytonutrients, including amino acids, chlorophyll, beta-carotene, potassium, phosphorous, biotin, magnesium and the B-complex vitamins. Chlorella’s rich green color comes from a high concentration of chlorophyll, a detoxifying plant pigment.

We are all told to eat more leafy green vegetables for good health, but sometimes it can be difficult to get the 5–7 servings of vegetables a day recommended by nutritionists and doctors of functional medicine. While juicing is another option, it’s simply too time-consuming for most people. Meanwhile, most green leafy vegetables pale in comparison to the health benefits that chlorella can provide.

By consuming organic, low-temperature-extracted chlorella supplements, you can receive all of the chlorella benefits in a simple powder or tablet form.

What Is Chlorella?

Chlorella is genus of green algae (family Chlorellaceae) found either singly or clustered in fresh or salt water. The whole chlorella plant is used to make nutritional supplements and medicine. There are several species of chlorella, with Chlorella vulgaris being one of the most commonly used in supplements. Chlorella algae is a cousin of spirulina, and we will compare the nutrients of these superfoods later in the article.

Chlorella was discovered  in 1890 by the Dutch microbiologist, Dr. Beijerinck using a microscope. However, chlorella has existed for billions of years since the beginning of planet Earth. There are over 2o species of chlorella including C. vulgaris, C. ellipsoidea, C. saccharophila, C. pyrenoidosa and C. regularis.

The name “chlorella” is derived rom the Greek word “chloros,” which means green, and Latin diminutive suffix “ella,” meaning small. In the wild, chlorella is able to reproduce rapidly through the process known as photosynthesis. All it needs to grow and multiply is water, sunlight, carbon dioxide and a small quantity of minerals.

In the 1960s, scientists realized that it was totally impossible for humans to digest chlorella in its natural state due to its tough cell walls that encapsulate its beneficial nutrients. This is again why you see chlorella supplements labeled as “cracked cell wall chlorella.”

What does chlorella do for your body? Studies have shown that chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies.

Chlorella has also been used to try to treat or prevent the following:

• Asthma attacks
• Bad breath
• Fibromyalgia
• High cholesterol
• High blood pressure
• Low vitamin B-12 levels
• Premenstrual syndrome (PMS)
• Trichomoniasis (a sexually transmitted infection)
• White patches on genitals called vulvar leukoplakia

Some people also take chlorella to try to:

• Boost energy levels
• Detox the body
• Improve mental function

Benefits

As you can see people use chlorella for many different health concerns. Here are seven scientifically proven chlorella benefits you can hope to receive by incorporating this superfood into your daily diet.

1. Detoxifies Heavy Metals

If you have mercury fillings in your teeth, have been vaccinated, eat fish regularly, have been exposed to radiation or consume foods from China, you may have heavy metals lurking in your body. It is important for your overall health and wellness to be proactive in detoxing heavy metals and toxins.

One of chlorella’s most significant health benefits is that it wraps itself around even stubborn toxins residing in our bodies, such as lead, cadmium, mercury and uranium, and keeps them from being reabsorbed. Regular consumption of chlorella can even help keep heavy metals from accumulating in our bodies’ soft tissues and organs in the first place.

2. Detoxifies Radiation and Chemotherapy

Radiation therapy and chemotherapy are the most common forms of cancer treatment today. Anyone who has gone through either of these treatments, or knows anyone who has, knows what a toll they take on the body. Chlorella’s high levels of chlorophyll have been shown to protect the body against ultraviolet radiation treatments while removing radioactive particles from the body.

According to researchers from Virginia Commonwealth University Medical College, “Cellular components and functions of the immune system remain at or near normal levels and are less adversely affected when patients are undergoing chemotherapy and/or taking immunosuppressive medications such as steroids”

The university’s two-year study allowed researchers to observe that glioma-positive patients have fewer respiratory infections and flu-like illnesses when taking chlorella.

3. Supports Your Immune System

Research published in the Nutrition Journal found that after eight weeks of chlorella intake, NK cell activity improved. Researchers from the Yonsei University in Seoul Korea studied healthy individuals and their immune system’s response to chlorella supplements.

The results showed that chlorella supports a healthy immune system response and helps “natural killer” cell activity.

4. Promotes Weight Loss

Losing weight is difficult, especially as we age. In a study published in the Journal of Medicinal Food, researchers state, “Chlorella intake resulted in noticeable reductions in body fat percentage, serum total cholesterol, and fasting blood glucose levels.”

Chlorella benefits arrive by helping to regulate hormones, helping with metabolism, improving circulation and promoting higher levels of energy. It also helps to reduce weight and body fat, and removes stored toxins.

As our bodies lose weight, toxins are released, and can be reabsorbed. It is important to flush these toxins out of our system as quickly as possible. Chlorella’s ability to surround the toxins and heavy metals resident in our bodies helps facilitate elimination and prevent reabsorption.

5. Promotes Healthier Skin

Research shows that chlorella benefits for skin also exist. A study published in the journal Clinical Laboratory revealed that chlorella reduces oxidative stress, that can be caused from pollution, stress and a poor diet.

The reason chlorella is effective at producing healthier skin is because it naturally increases levels of vitamin A, vitamin C and glutathione in your body, which eliminates free radicals and protects your cells.

By just taking one teaspoon or a couple capsules daily of a chlorella supplement, you may see results in as little as two weeks.

6. Fights Cancer

It is believed that all human bodies at some time develop cancer cells. Properly functioning immune systems have the ability to attack and destroy these cells, before they have the chance to take hold and create cancer. An animal study found that chlorella helps fight cancer in several ways.

First, when taken preemptively, it can strengthen the immune system. Second, it can help remove heavy metals and toxins and make it less likely to get environmentally based cancers. Third, chlorella enhances the action of T cells helping to fight new abnormal cells.

And, as mentioned above, if cancer is diagnosed, and chemotherapy or radiation therapy is used, chlorella can help to fight the side effects and be used in addition to natural cancer treatments.

7. Lowers Your Blood Sugar and Cholesterol

Type 2 diabetes and high cholesterol are two of the serious chronic conditions facing many Americans today. Years of improper eating, stress and a lack of sleep have led many to one or both of these diagnoses.

In a study published the Journal of Medicinal Food, researchers found that doses of 8,000 milligrams of chlorella per day (divided into two doses), helps lower cholesterol and blood glucose levels.

Researchers observed first a decline in cholesterol levels, and then the improvement in blood glucose. They believe that chlorella activates a number of genes at the cellular level that improve insulin sensitivity, encouraging a healthy balance.

A recent meta-analysis on the effects of chlorella supplements on cardiovascular risk factors show mostly positive effects: improving total cholesterol levels, low-density lipoprotein cholesterol levels, systolic blood pressure, diastolic blood pressure as well as fasting blood glucose levels. However, they didn’t show much of an effect for triglycerides and high-density lipoprotein cholesterol levels.

8. Boosts Energy

With its impressive mix of vitamins, minerals, antioxidants, and phytonutrients, chlorella is used as a supplement and remedy by many practitioners of traditional medicine. With its high chlorophyll content, it’s often employed for inflammatory-related conditions as well as its detoxifying and renewing benefits.

In Traditional Chinese Medicine, chlorella is said to provide yin energy. This means that it is very helpful to an overstimulated or imbalanced body. It can have a calming effect on the nervous system while nourishing and restoring the body as a whole.

In Ayurvedic Medicine, chlorella is believed to supply ojas (“vitality” or “life force”) to people who feel run down or who could use an extra boost to their already positive state of health.

Nutrition Facts

Chlorella is one of the most nutrient-dense superfoods in the world. Three tablets of chlorella contain about:

• 10 calories
• 2 grams protein
• 0 grams fat
• 1 gram carbohydrate
• 0 milligrams sodium
• 78 milligrams vitamin C (87 percent DV)
• 3000 international units vitamin A (60 percent DV)
• 6.3 milligrams iron (35 percent DV)

In addition, chlorella nutrition contains a good amount of vitamin K, vitamin B1, vitamin B6 and phosphorus.

When you look at its nutrient density score, it’s easy to see why chlorella is ranked one of the top 10 health foods in the world. In fact, it is more nutrient dense per gram than other greens, including kale, spinach and broccoli.

Chlorella vs. Spirulina vs. Chlorophyll

Is chlorella or spirulina better? While most Americans may have not heard of chlorella, many people have been taking spirulina for years. Chlorella and spirulina are both algaes that contain chlorophyll and offer additional nutrients. They are both waterborne organisms, but at the cellular level, they are quite different.

Spirulina is a spiral-shaped, multi-celled plant with no true nucleus. It’s blue-green in hue and can grow up to 100 times the size of chlorella. Comparably, chlorella is a spherical-shaped single-celled microorganism with a nucleus and is solid green.

Chlorophyll is the green pigment found in both spirulina, chlorella and all green plants. While chlorophyll is completely natural, a similar semi-synthetic mixture called chlorophyllin is made in laboratories to be used in supplements, such as those marketed as “liquid chlorophyll.” Green algae like chlorella are often used to make chlorophyllin.

Spirulina can be used and consumed in supplements right after harvest, but chlorella has to go through processing to break its cellular walls to enable the absorption of its benefits by users. Chlorophyll comes from green plants and algae. Chlorella is said to be higher in chlorophyll (maybe even double the amount) than spirulina while spirulina is typically higher in protein, iron, protein and gamma-linolenic acid (GLA).

The benefits of chlorella and spirulina are very similar because both have a concentrated balance of nutrients shown to help cleanse and detoxify the body, and a high concentration of protein that supports energy and clarity. Chlorophyll’s known benefits of liver detoxification, skin protection and improved digestion are very similar which isn’t surprising since chlorophyll is a star ingredient of both spirulina and chlorella and is behind many of its benefits.

Chlorella and spirulina nutrition both contain additional nutrients like vitamin C, vitamin A, B vitamins and more that is not contained in chlorophyll supplements. Spirulina has even been used in the World Health Organization’s feeding programs for malnourished children in undeveloped countries. A single one-gram dose of spirulina powder a day can counteract a vitamin A deficiency that can lead to blindness.

Chlorophyll, spirulina and chlorella supplements are all available in powder, tablet or liquid form. Depending upon your health goals and what other supplements you’re taking, one of these supplements may appeal to you more than the others. You can also often all three in certain super green powders.

Supplements and Dosage

You can purchase chlorella in powder, tablet or liquid form at your local health store or online. Chlorella’s tough exterior cellular walls are difficult to digest. It took many years of research, study, trial, and error to find a way for the human body to effectively digest it. The substance in these walls is believed to be what surrounds heavy metals, pesticides and other toxins and helps to remove them from the human body.

What is the best chlorella? When purchasing a chlorella supplement make sure to buy “cracked cell wall chlorella” because they are completely absorbable. You also want to look for a brand that is organic and low-temperature-extracted. Chlorella reviews may be helpful in helping you decide on the best brand.

When taking a chlorella supplement, there are two main ways to consume it:

• Smoothie — Chlorella has a very strong taste, so you will not want to add more than about half-teaspoon of chlorella to a smoothie. You can use other ingredients like banana, coconut water, vanilla protein powder and lime juice to help hide the taste.
• Tablets — Simply take serving size of chlorella with water to experience chlorella health benefits.

Side Effects and Precautions

Chlorella powder and other chlorella supplements can cause side effects in some individuals. What are the side effects of taking chlorella? Some of the chlorella side effects include:

• swelling of the face or tongue sensitivity to sunlight
• digestive upset
• acne
• fatigue
• lethargy
• headaches
• vertigo
• shaking

The majority of these chlorella side effects and symptoms are typical to any detoxification program.

Chlorella may also cause green-colored stools. Other chlorella dangers include potential allergic reactions. Seek emergency medical attention if you experience severe breathing problems or a life-threatening allergic reaction called anaphylaxis after taking chlorella.

Chlorella supplements often contain iodine so individuals that are allergic to iodine or are watching their iodine intake should beware. People that are being treated for a medical condition or are currently taking any type of medication should check with their doctor before taking chlorella. Chlorella is known to interact with immunosuppressant drugs as well as blood thinners like warfarin (Coumadin).

Experts have different opinions on the safety of this algae during pregnancy so pregnant and nursing women should talk to their healthcare provider before taking chlorella supplements.

Final Thoughts

• Chlorella is a green algae rich in chlorophyll just like its cousin spirulina.
• Chlorella benefits are many including detoxification from heavy metals and conventional cancer treatments, boosting the immune system and skin health, helping with weight loss, lowers blood sugar and cholesterol levels, and fighting cancer.
• It’s also commonly used as a natural remedy for boosting energy and mental function.
• In the comparison of chlorella vs spirulina vs chlorophyll, the winner can really be a matter of personal preference; they are definitely all beneficial and in many similar ways.
• Chlorella powder and spirulina powder can both be easily be added to any smoothie recipe. They can also be used in soups, desserts and more!

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Considering how vital the healthy fat docosahexaenoic acid (DHA) is, it’s no wonder more people are taking DHA supplements to support their nervous system, heart and brain than ever before.

Fortunately, as studies continue to demonstrate the importance of DHA for both adults and children, supplements and foods that provide docosahexaenoic acid are becoming more widely available. This means it’s now relatively easy to include sources of DHA in your diet regularly, especially the richest food sources of omega-3s like wild-caught fish, such as salmon, sardines and herring.

If you’ve ever tried to buy fish oil or algae supplements before, you’re probably aware of just how many options there now are to choose from. In addition to eating oily fish, DHA supplements are recommended for most people  — whether you’re pregnant, looking to give docosahexaenoic acid to your child or you’re an adult who wants to maintain healthy cognitive function as you age.

Below we’ll cover the benefits of DHA, the best food sources and what types of DHA/fish oil supplements to look for.

What Is DHA?

Docosahexaenoic acid is a polyunsaturated omega-3 fatty acid found throughout the body that is important for normal brain function, including growth and development of the infant brain.

It is a major structural fat, making up 97 percent of the omega-3s found in the brain and 93 percent of the omega-3s found in the retina of the eyes. It is also a key component of the heart.

Docosahexaenoic acid is the prominent structural fatty acid found in the grey matter of the brain and retinal tissues in humans. Granule neurons in the hippocampus (the part of the brain that is primarily associated with memory) continue to proliferate throughout life. The formation of these newly proliferated cells in the hippocampus helps explain why dietary DHA is crucial for the maintenance of learning and brain function in older age.

Benefits

How exactly does DHA impact our health, and what are the benefits of obtaining it from supplements and foods?

1. Supports the Nervous System

Having adequate intake of DHA is important in adults when it comes to the health and function of the brain. It is also needed for proper brain growth and development in infants, as well as maintaining normal cognitive function into older age.

Humans obtain DHA primarily from their diets because we only have the capacity to synthesize a limited amount. The brain actually prefers DHA to other fatty acids, so uptake of it is higher than other fats. DHA turnover is also very fast, which means the brain needs a steady supply.

2. Supports Fetal/Infant Development

Why is DHA good for babies? Infants acquire it in utero during pregnancy and from breast milk. Neural function and integrity can be damaged permanently by deficits of omega-3 essential fatty acids during fetal and neonatal development. The DHA in the cerebral cortex starts to increase with age, primarily due to the length of breastfeeding.

Studies suggest that one long-term benefit of infants with higher levels of DHA is faster development of behavioral functions. Specific DHA deficits may lead to learning impairment because docosahexaenoic acid is involved in cell signaling.

If a mother is healthy and consumed dietary docosahexaenoic acid or DHA supplements, a breastfed baby should be able to get enough DHA from the mother’s breast milk. Infant formulas may or may not supply DHA, so it’s important to read labels carefully if you plan to formula-feed your infant.

During the last 50 years, many infants who were formula-fed lacked DHA and other omega-3 fatty acids. Some speculate that this has contributed to the rise in learning disabilities, including ADHD, though more research is needed to verify this.

Still, recent studies have found that lower levels of omega-3s are found in ADHD patients’ blood compared to those without ADHD, and it appears omega-3 supplements may help prevent ADHD.

3. Supports Vision and Eye Health

DHA plays a major role in the development of proper visual function in infants. Studies with both premature and full-term infants suggest that an adequate supply of docosahexaenoic acid, sourced either from breast milk or DHA-fortified formula, is associated with better visual function and more rapid visual development, which is why docosahexaenoic acid is an important eye vitamin.

The retina contains a high concentration of DHA, which enhances visual function, fluidity of photoreceptor membranes and retinal integrity. Many studies demonstrate that docosahexaenoic acid has a protective role in the retina.

Experts now tell us that from a nutritional standpoint, older individuals who tend to have a higher than optimal omega-6/omega-3 ratio should make an effort to increase DHA  consumption (from food and/or fish oils) to help protect their vision.

4. Treats Rheumatoid Arthritis Symptoms

Low DHA levels have been found to be associated with development of rheumatoid arthritis, an autoimmune inflammatory disease that negatively affects joints and leads to the destruction of bone and cartilage. DHA reduces inflammation in the body, so it may help decrease damage, swelling and pain in the joints of people with rheumatoid arthritis.

Studies have found that the Japanese population, which eats a larger quantity of DHA-rich foods compared to many other countries, has a lower incidence of rheumatoid arthritis. One case-controlled study showed that subjects who consumed two or more fish meals per week had a 43 percent reduced risk of developing rheumatoid arthritis as compared to those who consumed less than one serving of fish per week.

5. Improves Memory

In the journal Applied Physiology, Nutrition, and Metabolism, findings from one study conducted with mice showed that memory cells in the hippocampus could better communicate with each other and perform faster relay messages when DHA levels in that region of the brain were increased. This make foods with docosahexaenoic acid strong brain foods.

Researchers believe that DHA supplements may facilitate synaptic plasticity (the ability of synapses in the brain to strengthen or weaken over time, which affects learning and memory). This could explain why a diet enriched with docosahexaenoic acid is able to improve memory.

When the diet is supplemented with DHA or fish intake is increased, additional stores of the omega-3 fatty acid are deposited into the brain. This may help prevent declining DHA levels in the brain and changes in cognitive function that can occur with advanced age.

6. Lowers Risk for Heart Disease

Docosahexaenoic acid has been linked to a reduced risk of cardiovascular disease. DHA has anti-inflammatory effects, and higher intake may reduce blood triglycerides, risk of clots, blood pressure and cholesterol levels.

Fish oil containing DHA has been shown to help reduce triglycerides in the blood and decrease thrombosis, plus help prevent cardiac arrhythmias. DHA may also protect against endothelial dysfunction, which is a catalyst to cardiovascular disease. The American Heart Association recommends consuming fish, particularly fatty fish, at least two times per week to support overall heart health.

7. Improves Acne

According to the American Academy of Dermatology, acne is considered the most common skin condition in the U.S., affecting more than 50 million Americans annually. Acne breakouts can be painful and unpleasant to deal with, but fortunately DHA supplements and foods may be able to help.

Surprisingly, acne is considered a rare condition in non-Westernized countries, where a higher dietary intake of omega-3s compared to omega-6s is more common. In a case study conducted in Korea, individuals with acne consumed a diet that included more junk food and less fish oil than the control group. In Italy, it was discovered that the consumption of fish was correlated with protective properties against moderate to severe form of acne.

8. Exhibits Anticancer Effects

Docosahexaenoic acid taken alone or used in combination with chemotherapy can exert anticancer activity by causing apoptosis in human cancer cells. One study out of Italy reported that supplementation with two grams per day of fish oil for the first nine weeks of chemotherapy contributed to delay in tumor progression in colorectal patients.

Further research is needed to verify the cancer-fighting effects of DHA, but the results thus far are promising.

9. Eases Asthma Symptoms

Asthma is a chronic lung condition characterized by inflammation, airway hyper-responsiveness and obstruction. Allergic asthma is triggered by allergens, such as dust or pollen. Non-allergic asthma may be induced by exercise or may be occupational. Certain studies have found that children who eat fresh oily fish more than once per week have a reduced risk of developing asthma.

One study followed 4,162 American children for 20 years, documenting intake of omega-3 fatty acids as well as those who developed asthma. As a result, those with the highest intake of omega-3 fatty acids were 54 percent less likely to have asthma.

It was also observed that DHA was the most beneficial omega-3 for fighting asthma. Docosahexaenoic acid is known for regulating inflammatory processes and reducing the degree of inflammation. It is therefore not surprising to find that higher intake of DHA could prevent respiratory inflammation and the risk for asthma.

10. Boosts Immunity

In a study published in the Journal of Leukocyte Biology, researchers observed that omega-3 fatty acids enhanced B cells (a type of white blood cell) activity and could potentially increase gut immunity. Before this study, fish oil was thought to have a different effect on the immune system. This study challenges the notion that fish oil is only immunosuppressive, according to the authors.

The research was performed in mice, in which half were given a DHA-rich fish oil supplement for five weeks. As a result, the mice who were on the DHA supplement showed enhanced antibody production and cell activation.

DHA has also been shown to have protective effects against many chronic diseases related to immune dysfunction and inflammation, including “hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus, myocardial infarction, thrombosis and some cancers.”

11. May Help Treat Depression

DHA may be able to help reduce development of mood-related issues, including depression. Certain studies have found an association between depression and lower intakes of essential omega-3 fatty acids.

In a study where depressed patients were instructed to increase consumption of fish over a five-year period, occurrence of aggressive hostility and depression were reduced. In societies where the consumption of fish is increased, the rate of depression is typically lower.

Overall, the correlation between the prevalence of major depression and the fish consumption in different countries suggests that people tend to suffer from less depression when they consume more fish.

DHA Foods

What foods are high in DHA? Docosahexaenoic acid is primarily found in fatty, cold-water fish. It is also present in mother’s milk and available in lower amounts in meat and eggs.

Below are the best dietary sources of DHA:

1. Salmon — 2,477 milligrams per serving
2. Herring — 2,150 milligrams per serving
3. Tuna — 1,940 milligrams per serving
4. Mackerel — 1,673 milligrams per serving
5. Sardines — 1,463 mg per serving
6. Rainbow trout — 1,251 milligrams per serving
7. Halibut — 520 milligrams per serving
8. Oysters — 425 milligrams per serving
9. Mussels — 430 milligrams per serving
10. Anchovies — 411 milligrams per serving
11. Atlantic cod — 277 milligrams per serving
12. Egg yolks — 160 milligrams per serving

Women who are pregnant or planning to become pregnant should not eat high quantities of white albacore tuna, shark, tilefish, swordfish or king mackerel due to concerns about mercury consumption. It’s recommended that pregnant women consume no more than six ounces per week of these fish and instead get omega-3s from fish like salmon and sardines.

Supplements and Dosage

DHA supplements are available in several forms, including fish oil and vegetarian products that contain algal oil.

• Fish oil capsules (as well as cod liver oil and krill oil) provide both docosahexaenoic acid and eicosapentaenoic acid (EPA). When considering a fish oil supplement, the first thing to look at is the amount of total omega-3 contained per serving. It is important to consider the percentage of EPA and DHA in the supplement. The greater the percentage of EPA and DHA, the greater the benefits the supplement will have. The concentration per serving is superior in higher-quality supplements compared to those that are lower quality.
• Algae contains docosahexaenoic acid but doesn’t contain EPA. Supplements sourced from algae should be considered for vegans and vegetarians who lack DHA in their diets but don’t want to consume fish oil.

How much omega-3s do you need per day? The recommended intake of omega-3 fatty acids (DHA and EPA combined) can be achieved through supplementation and/or increasing consumption of oily fish.

If you regularly eat oily fish several times per week, this lowers or eliminates the need for omega-3 supplements. Women who are pregnant or breastfeeding should also consume at least eight and up to 12 ounces of a variety of seafood per week, especially those with low mercury content (like salmon or sardines).

When it comes to supplements, the dosage of omega-3s that you should take each day depends on your age and current health.

• The general recommended guidelines for taking a combined DHA and EPA supplement per day in healthy adults is 250 milligrams/day. The beneficial upper limit intake per day is approximately 500 milligrams.
• Even though DHA supplements are considered to be safe, taking more than two grams/2,000 milligrams a day is not recommended and does provide added benefits.
• For prevention of cardiovascular disease, 300–600 milligrams of DHA and EPA per day is recommended.
• For pregnant women or breastfeeding moms, it’s recommended to consume between 300–900 milligrams of combined DHA and EPA per day. Certain prenatal vitamins include DHA/EPA but not all. During pregnancy, women need about 200 milligrams of docosahexaenoic acid each day to support a growing fetus.
• For people who are experiencing memory loss, trauma or other cognitive impairments, research shows that 900–1,700 milligrams of docosahexaenoic acid per day may help support cognitive health.

DHA vs. EPA vs. ALA

• Even though there are several different omega-3s, the vast majority of scientific research has focused on three: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is the type of omega-3 found in flaxseeds and walnuts; it cannot be converted easily to DHA and therefore has less beneficial effects.
• The form of omega-3 fatty acids found in fish are either docosahexaenoic acid or eicosapentaenoic acid — or a combination of the two.
• Most fish oil capsules contain both DHA and EPA.
• How much EPA and DHA do you need daily? A typical fish oil supplement provides about 1,000 milligrams of fish oil, usually containing about 180 milligrams of EPA and 120 milligrams of docosahexaenoic acid.
• Supplements with EPA may not be recommended for infants or small children because of the risk of upsetting the balance between DHA and EPA during early development.

DHA in Baby Formula

In the past, DHA was not usually found in infant formulas, but almost all brands of formula sold in the U.S. are now fortified with docosahexaenoic acid and arachidonic acid (ARA). This is good news considering that these fatty acids are an important part of baby nutrition.

What is ARA and what does it do? ARA is a long-chain polyunsaturated fatty acid that is usually obtained from foods, including fish (or fish oils), algae and fungi, eggs, and human breast milk. Like DHA, ARA accumulates in the brains and eyes of infants, helping with development.

What does DHA in formula do? Docosahexaenoic acid in baby formula is meant to help support cognitive development, protect against learning disabilities, aid in visual development and support healthy immune function.

Risks and Side Effects

Fish oil capsules that contain docosahexaenoic acid may potentially cause omega 3 side effects, such as loose stools, stomach upset, belching, unpleasant taste, bad breath, heartburn, nausea, gastrointestinal discomfort, diarrhea, headache and bad-smelling sweat.

Fish oil supplements may also increase the risk of excess bleeding and lower blood pressure. Omega-3 dietary supplements, including fish oil, have the potential to interact with medications, especially Warfarin (Coumadin®) and similar anticoagulants.

If taking blood-thinners or medication, a health care provider should be consulted before considering taking fish oil. Pregnant women should talk to their health care providers before taking fish oil supplements if they have any concerns about quality or adverse reactions.

Final Thoughts

• Docosahexaenoic acid is a polyunsaturated omega-3 fatty acid that is critical for optimal brain health and function at all ages of life. Having a healthy nervous system, healthy hair and skin, reduced cardiovascular and cancer risk and stronger immune system are few of the many benefits of DHA.
• Symptoms of docosahexaenoic acid deficiency can include fatigue, dry skin, poor memory, poor circulation, hair loss, heart problems, learning impairment, mood-related issues and behavioral problems.
• The best way to boost DHA consumption is by eating cold-water, fatty fish each week and by taking high quality supplements (fish oil).
• If you’re taking omega-3 supplements that contain DHA and EPA, take a daily dose that provides about 250–500 milligrams of DHA/EPA combined.

The post Top 11 DHA Benefits for the Brain, Skin, Eyes & More appeared first on Dr. Axe.

Take a look at the ingredients label of just about any energy-boosting supplement, in particular thermogenic supplements, and you may just spot guarana on the list. Derived from an Amazonian fruit, guarana has long been revered for its incredible effects on health. It has been used to treat a variety of ailments throughout history.

More recently, studies show that adding guarana to your routine could come with a pretty long list of benefits. It may help optimize memory, fight fatigue, improve heart health and do even more to keep you feeling your best. But there also are some guarana side effects to be aware of.

Here’s what you need to know about this ingredient and how it can impact your health.

What Is Guarana?

Guarana, also known by its scientific name Paullinia cupana, is a type of climbing plant that is native to the Amazon. This plant is prized for the seeds from its powerful fruit. It belongs to the soapberry family of plants and is closely related to longan fruit (also known as “dragon eye fruit”) as well as other fruit varieties like lychee and ackee.

The plant itself has large leaves and produces clusters of flowers. It also produces small fruits that are about the same size as a coffee bean and range in color from red to brown. The fruit contains black seeds that are covered by white arils, giving them a unique appearance that closely resembles an eye.

The seeds are very high in caffeine. They are often used as an additive in energy drinks or guarana soda brands like Guarana Antarctica. Because of the guarana seed caffeine content, the seeds may come with other health benefits besides boosting energy levels. In fact, studies show that guarana could do everything from enhance skin health to increase weight loss and more.

The word “guarana” is derived from the Guarani word guara-ná, which comes from another word that basically translates to “fruit like the eyes of the people.”

The fruit has a long history. It is deeply rooted in the mythology and culture of several indigenous South American groups. According to legend, the cultivation of this plant began after a deity killed one of the children from the village. In an effort to console the people, the deity then plucked out the left eye of the child and planted it in the forest. This is where wild guarana is believed to have first originated.

Benefits

1. Boosts Brain Power

Studies show that guarana can have a powerful impact on focus and memory. In fact, one study out of the Human Cognitive Neuroscience Unit at Northumbria University in the U.K. showed that low doses were able to improve both memory performance and alertness compared to a control group.

Similarly, another study conducted at Northumbria University compared the effects of guarana and ginseng and reported that guarana seed extract was able to significantly enhance task performance and attention to a greater extent than ginseng.

2. High in Antioxidants

Guarana fruit contains a wide range of potent antioxidants, including caffeine, tannins, saponins, theobromine and catechins. Antioxidants are beneficial compounds that can help fight free radical formation and prevent oxidative damage to cells. Not only that, but some research suggests that antioxidants can even protect against chronic conditions like heart disease, cancer and diabetes.

3. Fights Fatigue

Guarana is loaded with caffeine, with the seeds packing in a higher concentration of caffeine than even coffee beans. Caffeine acts as a stimulant and affects the activity of certain neurotransmitters in your brain to amp up energy levels. This is why beverages like coffee and energy drinks are often used as a quick fix for low energy and fatigue.

In addition to fighting physical fatigue, some research indicates that guarana can help reduce mental fatigue as well. One study published in the journal Appetite showed that taking it was able to decrease mental fatigue associated with sustained mental effort in participants. (5)

4. Promotes Regularity

Guarana has long been used as a natural remedy for both constipation and diarrhea. It helps promote regularity and soothe digestive distress. It’s high in caffeine, a compound that can help stimulate movement in the digestive tract to relieve constipation.

Plus, it’s also rich in tannins. Tannins are plant compounds that can prevent excess water from being excreted into the bowels to stop diarrhea fast.

5. Enhances Heart Health

Research shows that the guarana seed benefits heart health in several different ways. It can help prevent blood clots to reduce the risk of heart attacks and stroke, according to research out of the University of Cincinnati Medical Center.

Not only that, but it can also decrease the oxidation of LDL cholesterol in the blood. This can control the buildup of plaque in the arteries to prevent atherosclerosis.

6. Keeps Skin Glowing

Guarana makes a great addition to any natural skin care routine thanks to its content of both caffeine and antioxidants. Caffeine helps protect the skin against UV radiation. It also slows down photoaging of the skin and promotes circulation and blood flow.

One study published in the Journal of Cosmetic Dermatology showed that cosmetics containing guarana helped reduce skin sagging and minimized wrinkles underneath and around the eyes.

7. May Help Reduce Cancer Growth

Although current research is mostly limited to in vitro studies and animal models, preliminary evidence suggests that guarana could help effectively reduce the growth and spread of certain types of cancer cells. For instance, one animal study showed that administering it to mice reduced liver cancer proliferation by 58 percent and increased cancer cell death by nearly fivefold.

Other studies have had similar findings. Results show it may help decrease the growth of colon and breast cancer cells as well. What’s more, it may also enhance the activity of chemotherapy agents to help kill off cancer cells even more effectively.

8. Increases Weight Loss

Guarana is often used as a weight loss aid. In fact, there are many guarana weight loss products, pills and supplements to help ramp up fat-burning and shed extra pounds. This is partly due to its content of caffeine.

Caffeine has been shown to boost metabolism by up to 11 percent over a 12-hour period in research published in the American Journal of Clinical Nutrition. Plus, several in vitro studies also show that guarana may slow and inhibit the production of fat cells to help decrease body fat.

Supplement Uses

Guarana supplements are available in many different forms, ranging from guarana tea to guarana extract and beyond. Guarana seed powder is also often added to beverages and products advertised to help naturally boost energy levels. It’s often alongside a blend of other herbs and plants containing thermogenic properties.

Although there are no official guarana dosage guidelines available at present, most research shows that doses between 50–70 milligrams may be the most beneficial. Stick to this dosage to maximize the potential health benefits and minimize the risk of adverse side effects.

Risks, Side Effects and Dangers

Low doses of guarana are generally safe and come with minimal risk of adverse side effects. In fact, multiple animal models have found that it has a low toxicity, even when consumed regularly.

However, because of its caffeine content, it’s absolutely vital to keep intake in moderation. Not only is caffeine highly addictive, but it can cause several negative effects on health. It can even contribute to a caffeine overdose when consumed in large amounts.

Some of the most common side effects associated with guarana include symptoms like:

• Insomnia
• Anxiety
• Digestive issues
• Irregular heartbeat
• Headaches
• Restlessness
• Nausea
• Shakiness

If you notice these or any other side effects after consuming guarana, consider decreasing your dosage or discontinuing use altogether.

Women who are pregnant should limit or avoid guarana-containing products. Increased caffeine consumption may be linked to a higher risk of birth defects and preterm delivery.

Additionally, guarana is often used as an additive for unhealthy beverages. These include guarana energy drinks or guarana alcohol products. Drinks that this are often pumped full of unhealthy added sugar and extra ingredients. These products essentially negate any health benefits of guarana. They can actually do more harm than good when it comes to your health.

Guarana vs. Other Energy Drinks/Supplements

There are many individual ingredients or products known for their ability to increase energy levels, boost fat-burning and fine-tune focus. How do these ingredients compare? What sets them apart from one another?

Taurine is a type of amino acid that is found in the tissues throughout the body. It can also be produced in small amounts. It is available in certain foods, including meat, dairy products and seafood. It’s often added to energy drinks and supplements. It is believed to be associated with a number of health benefits, such as increased fat-burning during exercise and improved heart health.

Adderall, on the other hand, is a type of prescription medication used to treat attention deficit hyperactivity disorder and narcolepsy. It’s known for its beneficial effects on attention and focus. When abused or taken in high doses for prolonged periods of time, it may also cause addiction and trigger withdrawal symptoms, similar to caffeine.

Caffeine pills are gaining widespread popularity among consumers looking for a quick burst of energy, especially among those who simply don’t like coffee or other caffeinated beverages and prefer getting a quick dose of caffeine in supplement form instead. Caffeine pills boast all the same benefits of caffeine, such as reduced constipation and increased energy levels. However, they also come with the same set of side effects, which can include anxiety, restlessness and headaches.

Coffee and green tea can be enjoyed as is, but guarana is typically found in supplement form or processed guarana drink products, such as guarana soda.

In terms of caffeine content, guarana extract is significantly higher in caffeine than coffee. Some studies indicate that the seeds contain four to six times as much caffeine than coffee beans. Green tea is the lowest in caffeine among the three. It has just 35 milligrams in a single eight-ounce serving. That is nearly one-third of the amount found in coffee.

Final Thoughts

• Guarana is a type of plant native to the Amazon. It is commonly cultivated for its fruit and the caffeine-rich seeds it contains.
• Some of the potential guarana benefits include increased weight loss, enhanced brain function, better heart health and improved skin health. It may also help reduce the growth of cancer cells, fight fatigue and promote regularity.
• There are few differences between side effects of guarana vs. caffeine consumption. The most commonly reported symptoms include headaches, digestive issues, anxiety, restlessness and nausea.
• Because it’s high in caffeine, consumption should be kept in moderation. Energy drinks or sodas that contain it also contain extra sugar and other additives that can be harmful to health.
• If taking a guarana supplement, stick to 50–75 milligrams per day to maximize the potential health benefits and prevent adverse side effects. Try pairing it with other fat-burning foods for best results.

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Research suggests that N-acetyl cysteine (NAC) — the supplement form of the semi-essential amino acid L-cysteine — is an effective, safe and low-cost treatment option for a range of conditions, including those that are both acute and chronic.

What are the benefits of taking NAC? Not only has been it been used for three decades as an effective mucolytic agent (mucous-thinner), but it also has uses including reducing inflammation, protecting the liver, and preventing/treating drug toxicity, insulin resistance, infertility due to PCOS and more.

What Is NAC?

N-acetyl cysteine, the supplement form of cysteine, is an amino acid that helps the body create and use protective antioxidants.

While cysteine is found in many high-protein foods, NAC is only obtained from taking supplements or prescription drugs.

Because the human body can create some NAC from other amino acids, particularly l-methionine and l-serine, it is considered to be a “semi-essential amino acid.” That means there isn’t a daily requirement of NAC that you must get from your diet, but getting higher amounts can benefit some people.

What is NAC used for? See the multiple potential NAC benefits below.

Benefits

1. Has Antioxidant Effects and Helps Form Glutathione

NAC is involved in the regulation of the glutamatergic system. In other words, as a precursor of L-cysteine, which results in glutathione biosynthesis, NAC (along with glutamine and glycine) is an amino acid that is needed to produce what’s arguably the most important antioxidant in the human body.

The most important N-acetyl cysteine mechanisms of action are its antioxidant and anti-inflammatory effects. These are due to its ability to increase glutathione levels, scavenge free radicals and reduce oxidative stress.

This is why it’s recommended as a potential treatment for different disorders resulting from free oxygen radicals, such as liver disease, Alzheimer’s, Parkinson’s and even cancer.

2. Can Help Support Pregnancy Outcomes

Is N-acetyl cysteine safe during pregnancy? Studies have shown no maternal or fetal harmful effects of NAC treatment.

Certain studies have even found that NAC used in combination with vitamin E, or vitamins A and E, and essential fatty acids can reduce reactive oxygen species (ROS) and lead to pregnancy rate improvements in those struggling to become and stay pregnant, especially women with PCOS.

This is because it increases levels of the antioxidant glutathione, which positively acts on insulin secretion and reduces insulin resistance, which is believed to be associated with PCOS.

According to an article published in Women’s Health Reviews, NAC seems to work as a therapeutic approach to improve the level of circulating insulin, as well as insulin sensitivity, in PCOS patients with hyperinsulinemia.

NAC also has anti-inflammatory effects that can improve pregnant and birth outcomes among women with infections, who are susceptible to experiencing preterm labors. Doses of about 0.6 grams of NAC daily can be taken orally along with progesterone after week 16 of pregnancy in order to protect against preterm birth recurrence.

Additionally, it can help treat acetaminophen overdose during pregnancy, which is the most common drug overdose reported among pregnant women.

3. Helps Treat Respiratory Issues by Breaking Up Mucus

NAC has the ability to reduce mucus secretions and phlegm, as well as to reduce coughing, wheezing and trouble breathing. This makes it helpful in treating conditions including chronic bronchitis (defined as the presence of chronic productive coughs for more than three months in two consecutive years), as well as colds and the flu.

In addition, there’s evidence that it can be an adjunct treatment for chronic obstructive pulmonary disease (the fourth-leading cause of death in the U.S.) and emphysema.

4. Protects the Liver and Kidneys

When it comes to promoting detoxification, what is N-acetyl cysteine good for? In addition to protecting the organs from free radical damage, another use is helping control side effects associated with taking doses of certain medications/drugs, especially acetaminophen.

NAC is an effective way to help treat emergency acetaminophen toxicity and acute liver failure.

NAC injections can be given to reduce harmful effects of overdosing on the liver and kidneys. It seems to counteract toxicity of chemicals in several ways:

• due to its dual role as a nucleophile and as a -SH donor
• by replenishing glutathione
• by reducing N-acetyl-pbenzoquinonimine
• by performing hepatoprotective actions related to its antioxidant properties

It works best for reducing toxicity when taken within eight to 10 hours of an overdose. Patients that ingest NAC within eight hours typically get well and have less than a 10 percent rate of occurrence of hepatotoxicity, and they have a low chance of suffering from any serious liver/kidney damage.

5. Has Mood-Lifting/Stabilizing Effects

An imbalance of glutamate is believed to be one contributing factor to mood and cognitive conditions. Because it has an impact on levels of the neurotransmitter glutamate in the brain, NAC for anxiety, depression and other mental health conditions may be a useful complementary treatment.

It’s particularly been shown to have positive therapeutic impacts on psychiatric syndromes that are either characterized by oxidative stress or impulsivity and compulsivity.

According to a Psychology Today article:

There have been many studies of this compound, including neuroimaging studies, and it has been investigated in innumerable disorders — depression, bipolar disorder, OCD, PTSD, schizophrenia, addiction, eating disorders, Alzheimer’s disease, and addiction.

While there’s still a need for more research showing how NAC works in the brain, there’s evidence that NAC seems to help with ruminations (difficult-to-control extreme negative self-thoughts). It can help make these thought patterns less distressing and less likely to evoke serious worry or fear and to trigger depression.

6. May Help Stop Cancer Development

Although it hasn’t been shown to be a cancer treatment, there’s evidence that NAC can defend against cancer by neutralizing free radicals that cause damage to DNA. In animal studies, animals fed with NAC experience less cellular damage and fewer lung, colon and bladder tumors compared with those fed a normal diet.

Memorial Sloan Kettering Cancer Center states that “NAC interferes with tumor invasion, metastasis, and blood vessel growth in lab experiments, however it’s not known how well these effects carry over to humans.”

Clinical studies show there are several ways in which NAC can help defend against certain types of cancer. These include:

• regulating the expression of genes that are involved in oxidative stress and inflammation pathways
• increasing antioxidant status
• reducing production of inflammatory cytokines and proteins

Additionally, it can be used to help cancer patients overcome the adverse effects associated with certain drugs and treatments.

7. Defends Against Metabolic Disorders

As mentioned above, NAC improves insulin sensitivity and can help those who are susceptible to developing metabolic disorders.

Related: NAD Supplement Benefits & Ways to Increase Levels Naturally

How to Use NAC Supplements

NAC is an over-the-counter supplement that can be purchased at your local health food store in capsule/tablet form. It’s also available by prescription in injection form.

While cysteine (a sulfur-containing amino acid) is found in foods including chicken, turkey, other meats, garlic, yogurt and eggs, NAC is only acquired by taking supplements or drugs.

There isn’t a daily requirement for NAC or an agreed upon “optimal dose” for NAC supplements. Experts recommend taking an adequate dose for several months and carefully keeping track of its effects on key symptoms — this way you know if it’s helping and how much you need.

Below are general NAC dosage recommendations depending on the symptoms/conditions you are treating:

• Between 600–1,800 milligrams of a NAC supplement daily seems to be effective against many conditions; 600-milligram capsules taken two to three times a day is the recommended dosage to start with.
• There’s evidence that 2,000 milligrams is safe for most adults.
• Higher doses may be needed to treat certain chronic and degenerative diseases, including COPD, impaired glucose control and cancer. For example, doses of about 2,800 milligrams per day for up to three months seem to be effective for adults with COPD, according to some studies.

How long does it take for NAC to work?

This depends on the condition it’s being used to treat, the individual and the dosage taken.

It can work within hours to help treat overdoses and toxicity when given intravenously. It may take up to several months to work for other conditions, although it may work within several weeks for some people.

When should you take NAC, morning or night?

It can be taken any time of day that is most convenient. NAC is available in 500-, 600-, 750- and and 1,000-milligram tablets. You will likely need to divide up your dose and take it twice or three times daily to see results, so consider taking it once it in the morning and again at night.

Risks, Side Effects and Interactions

Is NAC dangerous? While it’s safe for most people to take, some drug interactions and negative reactions are possible. Overall, most experts believe that the use of NAC yields potential benefits that outweigh potential risks.

What are the side effects of NAC? Potential NAC side effects can include:

• indigestion/upset stomach
• diarrhea
• fatigue and drowsiness
• sweating
• skin rash

It might not be safe for people with asthma, bleeding problems or anyone taking nitroglycerin, including blood thinners and certain blood pressure medications. If these apply to you, check with your doctor before using NAC supplements to discuss any possible interactions.

Is NAC hard on the kidneys? Can NAC cause liver damage? In very high doses any supplement is capable of contributing to liver or kidney problems — however, as explained above, generally NAC is considered protective of the liver and kidneys, not a harm to them.

Final Thoughts

• N-acetyl cysteine (NAC), the supplement form of the amino acid cysteine, can help the body create and use protective antioxidants, especially glutathione (the so-called “master antioxidant”).
• N-acetyl cysteine protects the liver and kidneys and improves detoxification pathways, in addition to having anti-inflammatory effects. This is why NAC injections are used to help reverse drug overdoses and toxicity.
• Other benefits include treating respiratory conditions, PCOS, infertility, metabolic syndrome and certain types of cancers.
• N-acetyl cysteine is not available in foods, but cysteine is. NAC is only obtained from taking supplements or prescription drugs.
• A standard dose is between 600–1,800 milligrams per day, although higher doses around 2,000 milligram/day have also been shown to be safe.

The post N-Acetyl Cysteine: NAC Supplement for Many Conditions appeared first on Dr. Axe.

Do omega-3 supplements have side effects? Can taking omega-3 be harmful? It is possible to experience unwanted and even alarming omega-3 side effects (mainly, when you take too much). So why do some people take omega-3 fatty acids in the first place?

The potential benefits of omega 3s are plentiful and well-studied. We know that there are omega 3 benefits for women and children, omega-3 benefits for men, omega-3 benefits for skin, omega-3 benefits for hair… the list goes on and on.

Omega-3 fatty acids cannot be made by the human body. This is why many people turn to supplements, especially if they have a hard time getting enough omega-3s in their diets. Some top positive health effects of omega-3 fatty acids include lower triglyceride and cholesterol levels, decreased blood pressure, reduced plaque buildup in the arteries, and a lesser risk of heart attack, abnormal heart rhythm and stroke.

As you can see, there is a lot to love about these essential fatty acids, but it’s also important to be aware of potential side effects and how you can avoid them. I’m about to answer some very key questions including:

• How much omega-3 should you have a day?
• What are the negative effects of fish oil?
• How can I reap the benefits of omega-3s while avoiding side effects?

Top Omega-3 Side Effects

Possible side effects of omega-3 can include both negative and positive side effects.

Some of the top positive omega-3 side effects include:

• Improved heart health
• Mental health support
• Reduced inflammation
• Autoimmune disease management
• Potentially lower cancer risk
• Bone and joint support
• Improved sleep
• PMS symptoms aid
• Anti-aging
• And more

However, there are also some negative omega-3 side effects, which tend to occur when getting too much of this fatty acid, including the following:

1.  Fishy Taste or Fishy Breath

Omega-3 fatty acids side effects can vary depending on the source of omega-3s in the supplement you take. If you take fish oils as your source of omega 3s, then it is possible to experience some fishy side effects.

Side effects of fish oil pills and omega-3 krill oil side effects can include a fishy aftertaste or even fish breath. This is often due to a poor-quality product that is rancid. While it’s normal for fish oil supplements to smell or even taste like fish, they ideally should not leave behind this taste and odor, but it is definitely a possible common side effect.

2. Digestive Issues

Omega-3 bad side effects can include digestive troubles, including nausea, bloating, burping, stomach upset and loose stools. These possible digestive omega-3 side effects are more likely and/or worse with higher doses of fish oil.

Omega-3 capsules side effects can also include burping. Some people find liquid fish oil supplements easier on their digestive systems. With the lack of a capsule, absorption of liquid fish oils by the body can be faster and easier.

3. Abnormal Bleeding

If you begin having nosebleeds or bleeding gums after supplementing with omega-3s, you may be experiencing abnormal bleeding. This is one of the possible side effects omega-3 supplements can cause in users.

A 2013 study reveals possible omega-3 supplements side effects can include decreased blood clotting in healthy adults taking 640 milligrams of fish oil daily. Overall, the researchers conclude that higher doses of omega-3s are a more suitable recommendation for patients with heart disease rather than healthy subjects.

The possibility of abnormal bleeding is exactly why people on blood thinners are warned not to take omega-3s without talking to their doctors first.

4. Decrease in Immune System Function

Omega-3s have impressive anti-inflammatory effects that can help a wide range of health concerns. However, high doses of fish oil may possibly lower activity of the immune system, which can decrease the body’s ability to fight off infection.

A scientific review published in 2013 found that “excess amounts of omega-3 fatty acids can alter immune function sometimes in ways that may lead to a dysfunctional immune response to a viral or bacterial infection.” This possible side effect is especially concerning for anyone with a compromised immune system as well as the elderly.

5. Vitamin A Toxicity

One of the possible omega-3 fish oil side effects, particularly of cod liver oil, is vitamin A toxicity. Cod liver oil certainly has its health benefits, but you do want to be careful that it’s a good fit for you and that you don’t take too much. Just one tablespoon of cod liver oil contains around 270 percent of most people’s daily needs for vitamin A.

Vitamin A is a fat-soluble nutrient. That means that when taking excess vitamin A, it gets stored in our bodies (mainly in the liver). Levels of vitamin A can then accumulate and sometimes lead to dangerous toxicity.

According to the National Institutes of Health, chronic intake of excess vitamin A can lead to increased intracranial pressure, dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death.

How Much Is Too Much Omega-3?

Ideal amounts of omega-3s can vary from person to person depending on a number of factors, including age and health concerns. Ask your health care provider about an ideal dosage for your needs. In general, how much omega 3 per day? Taking more than three grams of fish oil each day may prevent healthy blood clotting and increase the risk of bleeding.

According to the Mayo Clinic, it is not clear if people with fish or shellfish allergies can safely take fish oil. It’s always best to talk to your health care provider before taking omega-3 supplements, especially if you have any fish/shellfish allergies.

What about Lovaza? Lovaza is a brand name of omega-3-acid ethyl esters. Common omega 3 acid ethyl esters side effects may include back pain, upset stomach, burping, skin rash, and an unusual or unpleasant taste in your mouth. Very serious side effects can include easy bleeding/bruising, black or tarry stool, or vomit that looks like coffee grounds.

It’s also important to note that fish oil can possibly interact with anticoagulant and anti-platelet drugs, herbs and supplements; blood pressure drugs, herbs and supplements; contraceptive drugs; weight loss drugs like orlistat (Xenical, Alli); and vitamin E. Talk with your healthcare provider before combining omega-3 supplements with any of these.

How to Prevent/Overcome Omega-3 Side Effects

The best way to prevent unwanted omega-3 side effects and omega 3 6 9 side effects is not to take more of a supplement than recommended by the manufacturer and/or your health care provider.

Another way to avoid unwanted side effects is to obtain these important fatty acids from high omega-3 foods on a regular basis, including wild-caught fatty fish, chia seeds, walnuts and flaxseeds. To avoid unwanted side effects of omega-3 fish oil, eating a diet rich in fatty fish like salmon and sardines is another option.

Buying a high-quality omega-3 supplement can also help lower unwanted side effects, like an unpleasant aftertaste. For example, not all fish oils are created equal. Many fish oils are very processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold and can easily go rancid. Look to purchase a fish oil in triglyceride form that also contains antioxidants to preserve them like astaxanthin or essential oils.

Risks and Side Effects

Since the body can’t make omega-3 fatty acids on its own, supplements can be a very beneficial and effective way for some people to include these important nutrients in their diets. However, it’s important that you take omega-3 supplements correctly and safely by not exceeding recommended dosages.

Too much omega-3 side effects can more commonly include a fishy aftertaste, bad breath, indigestion, nausea or loose stools. More concerning but less common omega-3 side effects can include abnormal bleeding, compromised immune function and vitamin A toxicity (cod liver oil). Most of these side effects can be avoided by not taking too high of a dosage.

To avoid unwanted omega-3 side effects in general, you should never take more of a supplement than recommended by the manufacturer/your health care provide. You should also purchase high-quality supplements that can help to avoid some unwanted side effects, such as a fishy aftertaste from fish oil supplements.

Eating a diet rich in omega-3s on a daily basis is always a great and safe way to obtain these essential fatty acids, especially if you don’t do well with omega-3 supplements. Always check with your health care provider before starting an omega-3 supplement of any kind, especially if you are pregnant, nursing, diabetic, being treated for a medical condition or currently take other medication/supplements.

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