Iron deficiency is the most common nutritional deficiency in the U.S., according to the Centers for Disease Control (CDC), with almost 10 percent of women being considered iron deficient. Meanwhile, it’s estimated that up to 80 percent of the world’s population may be deficient in iron, and 30 percent may have iron deficiency anemia.

Iron is an essential nutrient that helps up perform many functions throughout our body every single day. One of the most important functions? Iron helps to transport oxygen throughout the blood.

It’s clear that many, if not most, people do not enough iron-rich foods on a regular basis.

What Is Iron Deficiency?

An iron deficiency is most commonly linked to the development of anemia, which is a condition when there’s a lack of healthy red blood cells being produced. Iron helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells, helping to prevent anemia from forming.

Iron-deficiency anemia is a common, easily treated condition that occurs if you don’t have enough iron in your body. Low iron levels usually are due to blood loss, poor diet, or an inability to absorb enough iron from food.

Iron is needed to produce hemoglobin, a type of protein found in red blood cells that has the role of carrying oxygen from your lungs and transporting it throughout your body to your cells. An iron deficiency can mean that you aren’t able to produce enough oxygen-carrying red blood cells — therefore, your body struggles to transport oxygen to your brain, tissues, muscles and cells, leaving you feeling exhausted and weak.

Aside from preventing anemia, iron is a nutrient needed to maintain general well-being, energy and a healthy metabolism because it helps support overall cellular health and is involved in many enzyme functions. Iron plays a part in many enzyme reactions that help our bodies to digest foods and absorb nutrients. These reactions also balance hormone levels and support brain, heart, skin, hair, nail and metabolic health.

Most of the 3–4 grams of elemental iron present within our body is in the form of hemoglobin. The remaining iron is stored in the liver, spleen and bone marrow, or is located in our muscle tissue’s myoglobin.

Symptoms

An iron deficiency can lead to the following conditions and symptoms:

• Anemia
• Chronic fatigue or low energy
• Pale or yellowing of the skin
• Shortness of breath
• Abnormal heartbeats
• Signs of a hormone imbalance
• Trouble exercising
• Muscle weakness
• Changes in appetite
• Trouble getting good sleep
• Changes in weight
• Cough
• Trouble concentrating, learning, remembering things
• Sores on your mouth or tongue
• Mood changes
• Dizziness
• Strange cravings to eat items that aren’t food, such as dirt, ice or clay
• A tingling or crawling feeling in the legs
• Tongue swelling or soreness
• Cold hands and feet
• Fast or irregular heartbeat
• Brittle nails
• Headaches
• Poor concentration
• Weakened immune system
• Leaky gut or IBS

People at a greater risk for iron deficiency anemia include:

• Women of childbearing age, especially women with heavy menstrual bleeding
• Pregnant women
• People with poor diets
• People who donate blood frequently
• Infants and children, especially those born prematurely or experiencing a growth spurt
• Cancer patients
• People with heart failure
• People who have gastrointestinal disorders or have had gastrointestinal surgery
• Vegetarians who don’t replace meat with another iron-rich food

Consuming iron-rich foods is especially important for premenopausal women who have higher iron needs than men due to monthly blood losses.

If you’re low in iron, it’s also critical to get plenty of vitamin C in your diet since it increases iron absorption. The recommended dietary allowance (RDA) for iron is eight milligrams per day for men and older women, while premenopausal women need 18 milligrams per day.

The RDAs for vegetarians are 1.8 times higher than meat eaters due to the fact that meat’s heme iron is more bioavailable than non-heme iron from plant-based foods. Also, meat, poultry and seafood increase the absorption of non-heme iron.

Risk Factors

There are factors that also put you at a higher risk for an iron deficiency. The most common reasons for an iron deficiency include:

• If you follow a vegetarian or vegan diet (which doesn’t include any animal sources of protein that are naturally high in iron)
• If you exercise a lot (which sometimes can damage red blood cells)
• If you’re pregnant or breastfeeding
• If you’ve ever had kidney failure
• If you’re undergoing, or have undergone, dialysis treatment, which can remove iron from the body
• If you’ve had ulcers in the past
• If you have any known gastrointestinal disorders that can limit your ability to absorb nutrients, such as celiac disease, Crohn’s disease or ulcerative colitis
• If you take a high amount of antacids, since these contain calcium that can prevent iron absorption
• If you’ve recently had surgery or lost blood for any reason, like donating blood
• Age and sex (see below)

The amount of iron that someone needs daily in order to prevent an iron deficiency varies a lot depending on their age and gender. Iron can be one of the most common nutrient deficiencies among women. Women need more iron than men do because they lose a certain amount of iron during their normal menstrual cycle each month.

Starting at around the time of adolescence when a woman begins having her menstrual cycle, her daily needs of iron increases, but then the level will decrease once again as the woman reaches menopause. Women who are between the ages of 19 to 50 need to get the most iron of any group — about 18 milligrams of iron each day.

However, men of the same age can get away with having much less and will still be at a lower risk for having an iron deficiency. Men need just about 8 milligrams of iron daily.

Blood Test

Luckily, an iron deficiency is usually pretty easy to identify with a simple blood test done at your doctor’s office, called a serum ferritin test. In fact, some people find out that they may have an iron deficiency when they attempt to donate blood at a blood donation center and the required screening test reveals that their iron levels are low.

It’s recommended you get your blood checked on a regular basis to see if you need to increase your iron intake, especially if you’re pregnant, a vegetarian or have a digestive disorder.

Recommended Daily Amount

The amount of iron you need changes based on your age. According to the National Institutes of Health Office of Dietary Supplements, the recommended daily amounts of iron are as follows:

• Birth to 6 months: 0.27 mg
• Infants 7 to 12 months: 11 mg
• Children ages 1 to 3 years: 7 mg
• Children ages 4 to 8 years: 10 mg
• Children ages 9 to 13 years: 8 mg
• Teen boys ages 14 to 18 years: 11 mg
• Teen girls ages 14 to 18 years: 15 mg
• Pregnant teens: 27 mg
• Breastfeeding teens: 10 mg
• Adult men 19 to 50 years: 8 mg
• Adult women 19 to 50 years: 18 mg
• Pregnant women: 27 mg
• Breastfeeding women: 9 mg
• Adults 51 years and older: 8 mg

Breast milk is believed to contain highly bioavailable iron, but in amounts that are not sufficient to meet the needs of infants older than 4–6 months. It’s best that babies begin to eat solid foods that are naturally rich in bioavailable iron, or to eat iron-fortified foods or formula as soon as they are able to.

Infants 7 to 12 months old need more iron than children do because iron supports the process of growth and cognitive development. Because it can be hard for young children to get enough iron from their diet alone, having a blood test done during a toddler’s yearly check-up can identify an iron deficiency before it becomes a bigger problem.

Women who are pregnant need more iron than the general population, so it’s recommended that they take iron as part of a pre-natal vitamin complex.

How to Prevent

When it comes to getting enough absorbable iron from food sources, there are several things to consider:

• Animal foods contain a type of iron called heme iron, which is more absorbable than iron found in plant foods, called non-heme iron.
• When you eat different foods together, they can interact to either boost the body’s ability to absorb iron, or they can do the opposite and make it harder to absorb the iron present in the foods.
• The NIH estimates that Americans get about 10–15 percent of their iron intake from heme iron, while the rest comes from non-heme iron. Because non-heme iron is less absorbable, this may be one reason why iron deficiency is so common.

If you are a vegetarian or vegan, you’ll want to be careful about getting enough iron and may want to consider taking an iron supplement. This is because the type of iron found in plant foods is known to not be as absorbable as animal sources of iron are. Iron from meat, poultry and fish − heme iron − is absorbed two to three times more efficiently than iron from plants (non-heme iron) is absorbed.

The amount of iron absorbed in the body also depends on the other types of foods eaten at the same meal. Foods like meat or fish that contain the animal source of iron (heme-iron) enhance the body’s ability to absorb the type of iron present in plant foods (non-heme iron).

Iron can be found in plant foods such as spinach and beans, but when you eat these foods along with an animal source of iron, your body is able to use the iron better. Because foods containing vitamin C can also enhance non-heme iron absorption, this is another useful way for vegetarian and vegans to increase their iron stores.

There are also substances found naturally in some foods and drinks that decrease the body’s ability to absorb iron. Foods that contain chemical compounds like polyphenols, phytates or calcium make it harder for the body to absorb and store iron. These can be found in such foods as tea, coffee, whole grains, legumes, nuts, seeds and dairy products.

According to the NIH, “the richest sources of heme iron in the diet include lean meat and seafood. Dietary sources of non-heme iron include nuts, beans, vegetables and fortified grain products. In the United States, about half of dietary iron comes from bread, cereal and other grain products.”

Precautions

When someone has too much iron in their blood, this can also create problems. Iron overload is the accumulation of excess iron in body tissues and can cause a disorder called hemochromatosis.  This is unlikely to happen from eating foods rich in iron alone. Instead, hemochromatosis is usually caused by either genetic causes or from taking iron supplements in high amounts.

High doses of supplemental iron (45 milligrams/day or more) can also cause side effects including nausea, vomiting, cramps and constipation, but iron in moderate amounts is thought to be well tolerated and shouldn’t cause many adverse reactions.

Keep in mind that iron can interact with other nutrients including calcium. Some studies show that calcium might interfere with the absorption of iron, although this effect has not been definitively established. Still experts suggest that people taking calcium and iron supplements should do so separately, spaced throughout the day, in order for both to be most beneficial.

In people who have taken medications for Parkinson’s disease, cancer or heart disease, the medications may be malabsorbed when also taking iron supplements. As a result, these people will want to speak with their doctor before taking any iron supplements on their own.

Final Thoughts

• Iron deficiency is the most common nutrient deficiency in the U.S. Typically, women require more iron in their diet than men, although the recommendations vary by age.
• Symptoms of iron deficiency range from anemia to cough to insomnia, and several more in between.
• To prevent iron deficiency, fill your diet with foods high in iron, including beef liver, white beans, sardines and more.
• You may also choose to supplement if you’re unable to get enough iron; this is a common need for people on vegan/vegetarian diets.

The post Iron Deficiency Symptoms, Risk Factors and How to Reverse appeared first on Dr. Axe.

Vitamin B6 is a water-soluble vitamin that plays a role in more than 100 different reactions in the body, which is why you want to get vitamin B6 foods in your diet.

This vitamin is needed to help make amino acids, the building blocks of proteins and hundreds of cellular functions. It can also be used to make niacin (vitamin B3) from the amino acid tryptophan.

Other roles of vitamin B6 include the formation of hemoglobin and neurotransmitters, as well as regulation of blood glucose.

So how can you get vitamin B6 in your diet? Try the following vitamin B6 foods.

Vitamin B6 Foods

This vital vitamin can be found in high levels, naturally, in the following 10 vitamin B6 foods (percentages based on 1.3 milligrams daily for adults under 51 years old):

1. Turkey Breast

A three-ounce serving of turkey breast (about 85 grams) provides 0.7 milligrams of vitamin B6 (54% DV).

Thanks to its B6 content, along with other vitamins and minerals, turkey is also high in protein, selenium and even vitamin C. It also has tryptophan, making it good for sleep, and it has mood-boosting effects due to B6’s ability to help release “happy hormones.”

2. Grass-Fed Beef

A four-ounce serving of grass-fed beef (about 113 grams) has roughly 0.7 milligrams of B6 (54% DV).

Grass-fed beef is most definitely one of the top vitamin B6 foods, and it also provides other B vitamins, including niacin, B12, pantothenic acid and thiamine. It’s also a safer beef option that better for the environment, the animals and, of course, the person who eats it.

3. Sunflower Seeds

A one-cup serving of sunflower seeds delivers approximately 0.6 milligrams of this B vitamin (46% DV).

Sunflower seeds are surprisingly nutritious, providing a concentrated dose of many important essential nutrients. They can be enjoyed as is for a healthy snack, plus added to array of dishes, including salads, energy bars and so much more.

4. Pistachios

A one-ounce serving of pistachios (about 28 grams) possesses approximately 0.5 milligrams of vitamin B6 (38% DV).

Pistachio nutrition is also full of thiamine, copper, potassium, magnesium, iron, zinc, folate, calcium, vitamin A, vitamin C, vitamin E and niacin.

These nuts make for a healthy snack that also provide healthy fats, which makes them good for your heart, weight, eyes and more.

5. Tuna

One can of tuna fish (about 174 grams) contains approximately 0.4 milligrams of B6 (31% DV).

In addition to being one of the top vitamin B6 foods, tuna fish also is a high-protein food that is good for the brain, thyroid and gut. It’s also a rich source of other B vitamins and several other vitamins and minerals.

6. Pinto Beans

A one-cup serving of cooked pinto beans packs in 0.4 milligrams of this B vitamin (31% DV).

Pinto beans nutrition is also a good source of protein, fiber, folate, manganese, thiamine, copper, magnesium, phosphorus, potassium, selenium, iron, zinc, riboflavin, calcium and more. To get the most nutrition from these beans, make sure drain the liquids to tamp down the antinutrients they naturally possess, and sprout them if you have the time.

7. Avocado

One raw avocado (about 136 grams) holds about 0.4 milligrams of B6 (31% DV).

The B6 content is just one reason to eat this superfood. Avocados also are loaded with healthy fats and a vast array of other vitamins and minerals. As such, this fruit (yes, fruit!) can benefit all aspects of health. It’s great for combating disease; supporting the heart; maintaining eye, skin and hair health; and so much more.

8. Chicken Breast

A 58-gram serving of chicken breast houses about 0.3 milligrams of this vitamin (23% DV).

When choosing chicken, make sure you opt for free-range chicken to ensure the highest-quality meat. Free-range chicken has been proven to be healthier by providing more available nutrients, plus many people swear it tastes better than conventionally raised chicken. In addition, the chickens themselves are healthier, which in turn makes them healthier to eat.

9. Blackstrap Molasses

Two tablespoons of blackstrap molasses delivers approximately 0.3 milligrams of B6 (23% DV).

Commonly used as a natural sweetener, blackstrap molasses is healthier than many other sweeteners thanks to its nutrient content. In addition to vitamin B6, it provides several vital minerals and can help with stress, blood sugar, skin and bone health, and more. However, keep in mind that it’s high on the glycemic index and should be consumed in moderation.

10. Sesame Seeds

A quarter-cup serving (roughly 36 grams) of sesame seeds contains approximately 0.3 milligrams of vitamin B6 (23% DV).

In addition to being one of the best vitamin B6 foods, sesame seeds also provide plenty of minerals, including copper, manganese, calcium, magnesium, iron, phosphorus and zinc. These seeds have been shown to potentially help lower cholesterol, reduce blood pressure, balance hormone levels, combat cancer cell growth, boost fat-burning and enhance nutrient absorption.

Recipes

There is no shortage of ways to incorporate vitamin B6 foods into your diet. Here are some of my favorite recipes that feature the top 10 vitamin B6 foods:

• Herbed Turkey Breast
• Seared Grass-Fed Steak
• Pre-Workout Snacks that include pistachios and avocado
• Tahini
• Tuna Salad

Final Thoughts

• Vitamin B6 is a water-soluble vitamin that plays a role in over 100 different reactions in the body.
• The top 10 vitamin B6 foods include turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds and sesame seeds.
• Benefits of consuming vitamin B6 foods include supporting the brain, combating arthritis symptoms, relieving PMS symptoms, improving mood, maintaining healthy blood vessels and more.
• Vitamin B6 deficiency is not common, but it can put a toll on mood, muscles energy levels, and worsen symptoms of PMS and anemia. Older adults are at the highest risk for vitamin B6 deficiency.
• You can prevent a deficiency by consuming vitamin B6 foods — just be careful if taking supplements, as vitamin B6 can interact with certain medications.

The post Top 10 Vitamin B6 Foods appeared first on Dr. Axe.

Vitamin B2, also called riboflavin, is an important vitamin that also acts as an antioxidant within the body. Because it’s a water-soluble vitamin, like all B vitamins, vitamin B2 must be obtained through a healthy diet and replenished often — ideally every day — in order to avoid vitamin B2 deficiency.

All B vitamins are used to help digest and extract energy from the foods you eat. They do this by converting nutrients from carbohydrates, fats and proteins into useable energy in the form of “ATP.”

For this reason, vitamin B2 is needed for the functioning of every single cell within your body. That’s why vitamin B2 deficiency, or lack of riboflavin foods in your diet, can contribute to a number of serious side effects, including anemia, fatigue and a sluggish metabolism.

What Is Riboflavin?

What does vitamin B2 do? Roles of vitamin B2 include:

• maintaining healthy blood cells
• boosting energy levels
• facilitating in a healthy metabolism
• preventing free radical damage
• contributing to growth
• protecting skin and eye health
• and much more

Vitamin B2 is used in combination with other B vitamins, which make up the “B vitamin complex.” In fact, B2 must be present in high enough amounts in the body to allow other B vitamins, including B6 and folic acid, to properly do their jobs.

All B vitamins are responsible for important functions, including contributing to nerve, heart, blood, skin and eye health; reducing inflammation; and supporting hormonal function. One of the most well-known roles of B vitamins is maintaining a healthy metabolism and digestive system.

Vitamin B2/riboflavin has been shown to act like an antioxidant nutrient. It helps prevent lipid peroxidation and oxidative injury, both of which contribute to chronic health problems, such as cardiovascular disease and neurological diseases.

Vitamin B2 also plays an important role in enzymatic reactions. There are two coenzyme forms of riboflavin: flavin mononucleotide and flavin adenine dinucleotide.

Health Benefits

1. Helps Prevent Headaches, Including Migraines

Vitamin B2 is a proven method for dealing with painful migraine headaches. Physicians commonly prescribe riboflavin in high doses of 400 milligrams daily for at least three months as a preventive treatment for headaches or as a remedy for those who regularly experience serious migraine attacks.

Supplementing with riboflavin, especially if you have a known vitamin B2 deficiency, has been shown to be a natural headache remedy and reduce the frequency of migraines. One review of 11 articles concluded that supplementing with riboflavin was effective at reducing the duration and frequency of migraine symptoms with minimal risk of side effects. Another study had similar findings, showing that taking a high dosage of riboflavin cut migraine frequency in half and reduced the need for medications after just three months of treatment.

One type of combination product that contains riboflavin, magnesium and coenzyme Q10, called Dolovent, is now used to manage migraine symptoms when taken in dose of four capsules daily (two capsules in the morning and two capsules in the evening for three months).

2. Helps Support Eye Health

Studies show that riboflavin deficiency increases the risk for certain eye problems, including glaucoma. Glaucoma is the leading cause of loss of eyesight/blindness.

Vitamin B2 can help prevent eye disorders, including cataracts, keratoconus and glaucoma. Research shows a correlation between people who consume plenty of riboflavin and decreased risks for eye disorders that can appear as someone ages.

To treat eye disorders, riboflavin drops are applied to the corneal surface of a patient who suffers from glaucoma. This allows the vitamin to penetrate through the cornea and increase the strength of the cornea when used with light therapy.

3. Boost Heart Health

One of the most impressive riboflavin benefits is its powerful effect on heart health. Riboflavin works by regulating levels of homocysteine, an amino acid found throughout the body. When homocysteine builds up in the blood, it can cause arteries to narrow and skyrocket the risk of heart disease, making it vital to keep homocysteine levels under control.

Several studies have demonstrated the direct impact that riboflavin may have on heart health. One animal model published in Heart International, for instance, showed that riboflavin treatment helped improve heart function in rats with heart failure caused by diabetes. Meanwhile, other studies have also found that riboflavin deficiencies are more prevalent in people with heart disease, and a deficiency could be linked to a higher risk of congenital heart defects.

4. Can Help Prevent and Treat Anemia

Anemia is caused by several factors, including decreased red cell production, the inability to carry oxygen to the blood and blood loss.

Is riboflavin good or bad for you if you suffer from anemia? Vitamin B2 is involved in all of these functions and helps prevent and treat cases of anemia.

Vitamin B2 is required for steroid hormone synthesis and red blood cell production. It also helps the transportation of oxygen to the cells and helps mobilize iron.

When people experience riboflavin deficiency without enough vitamin B2 present in their diets, they become more at risk for developing anemia and sickle cell anemia.

Low levels of vitamin B2 are correlated with both of these conditions that involve an underutilization of oxygen and problems with red blood cell production. These conditions can result in fatigue, shortness of breath, inability to exercise and more.

Research suggests that vitamin B2 is also effective in helping lower high amounts of homocysteine in the blood. This condition occurs when someone is unable to convert the chemical homocysteine present in blood into amino acids for the body to use. Supplementing with vitamin B2 (riboflavin) has been shown to help correct this condition and balance homocysteine levels.

5. Needed for Maintaining Proper Energy Levels

Riboflavin is considered a vital component of mitochondrial energy. Vitamin B2 is used by the body to metabolize food for energy and maintain proper brain, nerve, digestive and hormone function. This is why riboflavin is very important for growth and bodily repair.

Without high enough levels of riboflavin, riboflavin deficiency occurs, and the molecules found in carbohydrate, fat and protein foods are not able to be properly digested and used for “fuel” that keeps the body running. This type of bodily “fuel” is called ATP (or adenosine triphosphate), often called the “currency of life.” The predominant role of mitochondria is the production of ATP.

Vitamin B2 is needed in order to break down proteins into amino acids, fats and carbohydrates in the form of glucose. This helps convert nutrients from food into usable bodily energy that helps maintain a healthy metabolism.

Riboflavin is also needed to regulate proper thyroid activity and adrenal function. A riboflavin deficiency can increase the odds of thyroid disease.

It also is useful in calming the nervous system, battling chronic stress, and regulating hormones that control appetite, energy, mood, temperature and more.

6. Provides Antioxidant Properties and Defends Against Cancer

Studies have found that vitamin B2 intake is inversely associated with with some of the most common types of cancer, including colon cancer and breast cancer. Vitamin B2 benefits the immune system because it acts as an antioxidant that controls the presence of damaging free radicals within the body.

Vitamin B2 riboflavin is required for the production of an antioxidant called glutathione, which acts as a free radical killer and also detoxes the liver.

Free radicals are what age the body. When they go uncontrolled, it can result in the development of various disease.

Vitamin B2 plays a part in defending against disease by maintaining a healthy lining within the digestive tract, where much of the immune system is stored. A healthy digestive system allows the body to absorb and use the most nutrients from your diet that it can. Thus, a riboflavin deficiency can mean fewer nutrients properly being used for bodily energy.

Riboflavin and other B vitamins are correlated in preliminary studies with helping to prevent certain types of cancer — including colorectal cancer, esophageal cancer, cervical cancer, breast cancer and prostate cancer. Although more research is still needed to know the exact role of riboflavin in cancer prevention, at this time researchers believe that vitamin B2 works to minimize the effects of cancer-producing carcinogens and oxidative stress caused by free radicals.

7. Protects Healthy Hair and Skin

Vitamin B2 riboflavin plays a role in maintaining collagen levels, which makes up healthy skin and hair. Collagen is needed to maintain the youthful structure of skin and prevent fine lines and wrinkles.

A riboflavin deficiency can make us look aged quicker. Some research suggests that riboflavin can decrease the time needed for wound healing, reduce skin inflammation and cracked lips, and help naturally slow signs of aging.

8. May Help Prevent Neurological Diseases

Evidence suggests that vitamin B2 may exert a neuroprotective effect and offer protection against some neurological disorders, such as Parkinson’s disease, migraines and multiple sclerosis. Researchers posit that vitamin B2 has a role in some pathways that are hypothesized to be impaired in neurological disorders.

For example, vitamin B2 serves as an antioxidant and assists myelin formation, mitochondrial function and iron metabolism.

Uses in Traditional Medicine

English biochemist Alexander Wynter Blyth was the first to observe vitamin B2/riboflavin in 1872 when he noticed a green-yellow pigment found in milk. However, it wasn’t until the early 1930s that riboflavin was actually identified by Paul Gyorgy, the same biochemist credited with the discovery of other B vitamins like biotin and vitamin B6.

Even before vitamin B2 was isolated by scientists, practitioners of traditional medicine systems, such as Ayurveda, recommended foods that were high in B vitamins to improve energy, functioning of the nervous system, and health of the eyes, skin, hair and liver. Vitamin B2 foods, including meat, organ meats like liver, dairy such as yogurt, eggs, nuts like almonds, mushrooms, and green vegetables were viewed as important for slowing the aging process and promoting growth in the young.

These foods are still recommended for people with migraines, anemia, sluggish metabolisms and weakened immune systems.

In Traditional Chinese Medicine, vitamin B2 foods are considered essential for dealing with stress and helping your body use other nutrients, including folate and vitamin B12. To maintain healthy levels of red blood cells, prevent fatigue and support the metabolism, it’s recommended that a balanced diet include B2 foods like meats, organ meats, eggs, soybeans (fermented types), spinach, beet greens, broccoli, bok choy, shiitake mushrooms and tempeh.

Riboflavin Foods

What foods contain vitamin B2? Although it’s primarily found in meat and dairy products, vitamin B2/riboflavin is found in plant foods like legumes, vegetables, nuts and grains.

Riboflavin and other B vitamins are also usually found in most fortified whole-grain and enriched carbohydrate products, including breads, cereals, granola bars and pastas. Normally these foods are enriched with vitamins and minerals, including vitamin B2 riboflavin, after they have been processed and many of the naturally occurring nutrients have been either removed or destroyed.

Because many people commonly consume packaged and refined carbohydrate products, this is the main reason most adults are able to meet their daily requirement for riboflavin in most situations and avoid riboflavin deficiency.

When you acquire vitamin B2 in this way, you consume a synthetic version of the vitamin that’s been purposefully added to food. Products that synthetically add vitamins and minerals say the words “enriched” or “fortified” on the packaging.

This is unlike unprocessed products that naturally contain B vitamins, like meat, eggs and seaweed.

Here are a few of the top riboflavin foods to add into your diet:

1. Beef Liver — 3 ounces: 3 milligrams (168 percent DV*)
2. Natural Yogurt —1 cup: 0.6 milligram (34 percent DV*)
3. Milk — 1 cup: 0.4 milligram (26 percent DV*)
4. Spinach — 1 cup, cooked: 0.4 milligram (25 percent DV*)
5. Almonds — 1 ounce: 0.3 milligram (17 percent DV*)
6. Sun-Dried Tomatoes — 1 cup: 0.3 milligram (16 percent DV*)
7. Eggs — 1 large: 0.2 milligram (14 percent DV*)
8. Feta Cheese — 1 ounce: 0.2 milligram (14 percent DV*)
9. Lamb — 3 ounces: 0.2 milligram (13 percent DV*)
10. Quinoa — 1 cup, cooked: 0.2 milligram (12 percent DV*)
11. Lentils — 1 cup, cooked: 0.1 milligram (9 percent DV*)
12. Mushrooms — 1/2 cup: 0.1 milligram (8 percent DV*)
13. Tahini — 2 tablespoons: 0.1 milligram (8 percent DV*)
14. Wild-Caught Salmon — 3 ounces: 0.1 milligrams (7 percent DV*)
15. Kidney Beans — 1 cup, cooked: 0.1 milligrams (6 percent DV*)

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

B2 Deficiency

A deficiency in this key vitamin can take a serious toll on many aspects of health. However, riboflavin deficiencies alone are very rare. Instead, riboflavin deficiencies are often coupled with deficiencies in other water-soluble vitamins, such as thiamine and niacin.

Alcoholics are at a greater risk of deficiency due to both a decreased intake and impaired vitamin absorption. Additionally, individuals who don’t consume meat or dairy and those with dietary restrictions may be at an increased risk.

Some of the most common riboflavin deficiency symptoms include:

• Sore throat
• Cracks in the lips and corners of the mouth
• Swollen tongue
• Scaly skin
• Redness of the lining of the mouth and throat
• Weakness

Riboflavin levels are not typically included in routine blood tests, so it’s important to talk to your doctor if you notice any symptoms or are at an increased risk of riboflavin deficiency. Together you can determine the best course of treatment to ensure you’re getting enough riboflavin to meet your needs.

Supplements and Dosage

According to the USDA, the daily recommended allowance of vitamin B2/riboflavin is as follows:

Infants:

• 0–6 months: 0.3 mg/day
• 7–12 months: 0.4 mg/day

Children:

• 1–3 years: 0.5 mg/day
• 4–8 years: 0.6 mg/day
• 9–13 years: 0.9 mg/day

Adolescents and adults:

• Males age 14 and older: 1.3 mg/day
• Females age 14–18 years: 1 mg/day
• Females age 19 and older: 1.1 mg/day

While supplementing with B vitamins can be helpful, keep in mind that it’s always best to still aim to consume plenty of whole foods that naturally contain vitamin B2 and other essential nutrients. By eating a balanced diet that contains a variety of unprocessed, nutrient-dense foods, most people seem to acquire enough vitamin B2 and avoid vitamin B2 deficiency.

If you take a supplement that contains riboflavin, be sure to purchase a high-quality product that is made from real food sources.

Research shows that consuming vitamin B2 along with a meal increases the absorption of the vitamin significantly. This is true of most vitamins and minerals. They are absorbed much better by the body with a meal.

Risks and Side Effects

Because riboflavin is a water-soluble vitamin, there is minimal risk of toxicity as excess amounts are excreted through the urine. In fact, one study even showed that administering 400 milligrams of riboflavin per day to participants, which is over 200 times the recommended daily value, resulted in no negative side effects.

While riboflavin supplementation is available, including more foods high in vitamin B in your diet is typically a better option. Not only do these foods with vitamin B contain a good amount of riboflavin, but they also provide a host of other important vitamins and minerals as well to help improve your health.

If you suspect you may have a riboflavin deficiency, it’s best to talk to your doctor to determine the best course of treatment. Because riboflavin deficiencies typically occur alongside other micronutrient deficiencies, you may require supplementation with other B vitamins as well.

That said, research suggests that taking certain medications may impact the absorption rate of vitamin B2 in the body, potentially causing side effects. While these interactions are only known to be minor, they are something you want to speak with your healthcare professional about if you take any of the following prescription medications:

• Drying medications (anticholinergic drugs) — These can affect the stomach and intestines and can increase the amount of riboflavin that is absorbed in the body.
• Medications for depression (tricyclic antidepressants) — It’s possible that these can decrease the amount of riboflavin in the body.
• Phenobarbital (Luminal) — Phenobarbital might increase how quickly riboflavin is broken down in the body.
• Probenecid (Benemid) — It can increase how much riboflavin is absorbed in the body, possibly causing too much to linger, which can be problematic.

Final Thoughts

• Vitamin B2/riboflavin is an important water-soluble vitamin that plays a role in many aspects of health, especially energy production, neurological health, iron metabolism and immune system function.
• Vitamin B2 benefits include improvements in heart health, relief from migraine symptoms, protection against vision loss and neurological diseases, healthier hair and skin, and protection against certain types of cancer.
• Some of the top vitamin B2 foods include meat, fish, dairy and legumes. Riboflavin is also found in nuts, seeds and certain vegetables.
• Vitamin B2 deficiency is rare in most developed nations because vitamin B2 foods, such as meat, dairy, eggs, fish, legumes and certain vegetables, are usually available. Although meeting your needs through food sources is preferable, supplementation is also available. Vitamin B2 is also generally present in both multivitamins and B-complex capsules, making it simple to meet your daily needs.

The post Riboflavin (Vitamin B2) Benefits for Preventing Headaches, Heart Health & More appeared first on Dr. Axe.

Eating a variety of thiamine foods has many benefits, both for physical and mental health. The human body does not produce its own thiamine; therefore it must be ingested from foods in the diet.

Unlike other nutrients that can sometimes be hard to get enough of, such as vitamin D or magnesium, thiamine is usually pretty easy to acquire from foods, assuming you eat enough calories overall — making thiamine deficiency relatively uncommon.

What is the best source of thiamine? Some of the healthiest thiamine-rich foods include yeasts (like nutritional yeast), sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish. Benefits of eating thiamine foods include gaining more energy, staying focused and alert, protecting your memory, lifting your mood, and protecting your heart. Learn more below.

What Is Thiamine?

Thiamine (sometimes spelled as thiamin) is also known as vitamin B1 and is a water-soluble vitamin that’s commonly found in many plant and animal-derived foods. As a water-soluble vitamin, thiamine rapidly breaks down once it’s consumed and is flushed from the body more easily than fat-soluble vitamins, which can accumulate.

Thiamine is stored primarily in the liver, but storage only lasts at most 18 days — which is why you need to consume thiamine foods regularly.

How is thiamine used in the body? It is involved in many of the most important metabolic processes of the body. Like most of the B vitamins, thiamine helps our bodies use energy from foods and is vital for cellular functions. When you eat thiamine-rich foods, they help the body convert carbohydrates to energy, which is important for your metabolism, focus and overall strength. It also plays a role in healthy liver function and is needed for healthy skin, eyes, hair and nails.

The absorption of thiamine occurs in the duodenum, a part of the digestive system, by an active process that converts to its active form called thiamine pyrophosphate. Some of the reasons you might need higher amounts of thiamine are if don’t get typically get enough thiamine from your diet, if your body eliminates too much or if you absorb too little.

Recommended Daily Intake

How much thiamine/vitamin B1 do you need per day? Most foods are a good source of thiamine. The recommended daily intake for thiamine is as follows:

• Birth to 6 months — 0.2 mg
• 7–12 months — 0.3 mg
• 1–3 years — 0.5 mg
• 4–8 years — 0.6 mg
• 9–13 years — 0.9 mg
• 14–18 years — 1.2 mg for males; 1.0 mg for females; 1.4 mg for females who are pregnant or lactating
• 19–50 years — 1.2 mg for males; 1.1 mg for females; 1.4 mg for females who are pregnant or lactating
• 51+ years — 1.2 mg for males; 1.1 mg for females

In other words, 1.2 milligrams a day for men and 1.1 milligrams a day for women. Breastfeeding and pregnant women need more, about 1.4–1.5 milligrams per day.

For adults with low levels of thiamine, the usual dose of thiamine is five to 30 milligrams daily in either a single dose or divided doses for one month. The amount that you need depends on your sex, age and level of activity. Factors like stress, exercise, illness and pregnancy all increase your need for thiamine foods.

Top Foods

Most adults can meet the daily thiamine requirement by eating a variety of whole foods, including vegetables, sea veggies, seeds, nuts, sources of protein like fish or meat, and soaked/sprouted legumes. Most fruits and vegetables do not provide very high amounts of thiamine, although there are some exceptions, like peas, asparagus and tomatoes.

What foods contain thiamine? Here is a list of the top thiamine-rich foods to include in your diet:

1. Nutritional yeast: 2 tablespoons — 9.6 mg (640 percent DV*)
2. Seaweed (such as spirulina): 1 cup seaweed — 2.66 mg (216 percent DV*)
3. Black beans: 1/3 cup dried, or about 1 cup cooked — 0.58 mg (48 percent DV*)
4. Lentils: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
5. Organic edamame/soybeans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
6. Navy beans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
7. White beans: 1/3 cup dried, or about 1 cup cooked — 0.53 mg (44 percent DV*)
8. Green split peas: 1/3 cup dried, or about 1 cup cooked — 0.48 millmgigram (40 percent DV*)
9. Pinto beans: 1/3 cup dried, or about 1 cup cooked — 0.46 mg (39 percent DV*)
10. Mung beans: 1/3 cup dried, or about 1 cup cooked — 0.42 mg (36 percent DV*)
11. Macadamia nuts: 1 ounce — 0.33 mg (27 percent DV*)
12. Sunflower seeds: 1 ounce — 0.33 mg (27 percent DV*)
13. Beef liver: 1 3 oz. piece cooked — 0.32 mg (26 percent DV*)
14. Asparagus: 1 cup cooked — 0.31 mg (25 percent DV*)
15. Brussels sprouts: 1 cup cooked — 0.16 mg (13 percent DV*)

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

Other thiamine foods include spinach, eggplant, sun-dried tomatoes, potatoes, sesame seeds, rice bran, wheat germ, oats, barley, dairy products like yogurt or cheese, oranges, and organ meats.

Are high-protein foods like meat, fish and pork a good source of thiamine? Most foods high in protein do provide some thiamine — plus they are good sources of other B vitamins, like B12 and B6. Fish and pork are especially high in thiamine.

Benefits

1. Support the Metabolism and Higher Energy Levels

Thiamine is used to help extract energy from the foods you eat by turning nutrients into useable energy in the form of “ATP.” Foods with thiamine help convert molecules found in carbohydrates and proteins so the body can utilize these macronutrients to carry out various functions.

The coenzymatic form of thiamine is involved in two main types of metabolic reactions within the body that support carbohydrate and fat metabolism: decarboxylation and transketolation. Thiamine also plays an important role in the production of red blood cells, which are used for ongoing energy.

Thiamine also plays an important role in the production of red blood cells, which are used for ongoing energy. Because thiamine and other B vitamins are naturally energy-boosting and required to produce ATP from foods, you will often find B vitamin complex supplements labeled as “energy boosting” or “healthy metabolism” products. Ingesting thiamine in supplement form is also sometimes given to patients to help correct metabolic disorders associated with genetic diseases.

2. Protect Eye Health and Vision

Studies reveal that foods with thiamine help prevent cataracts by working together with omega-3 and omega-6 fats to improve eye health. Thiamine can also help prevent vision loss due to nerve swelling in the eyes. This is also due to its ability to influence nerve and muscle signaling, which is important in relaying information from the eyes to the brain.

You should also consider adding more vitamin A foods into your diet to improve vision.

3. Promote Neurological Health

Eating foods high in thiamine is a natural way to promote healthy cognitive health. Lack of thiamine can contribute to confusion, dementia and even Alzheimer’s disease. This is especially common in alcoholics who lose a lot of B vitamins due to dehydration and an improper diet.

Elderly people with Alzheimer’s disease tend to have lower levels of thiamine in the blood than those without the disease. However, at this point the exact connection between thiamine levels and the development of Alzheimer’s disease is still unclear. Studies are underway to use thiamine supplementation to prevent Alzheimer’s from developing.

Otherwise, thiamine is a crucial vitamin for increasing focus, energy, fighting chronic stress and possibly preventing memory loss. Studies have linked thiamine deficiency to problems learning and retaining information. One study out of the U.K. showed that thiamine caused quick reaction times and feelings of clear-headedness in those taking tests.

4. Support the Cardiovascular System

Thiamine works with other B vitamins, such as vitamin B12 and B6, to regulate important functions of the cardiovascular system, endocrine system and digestive system. Studies indicate that foods containing thiamine have a positive impact on circulation and functions of the heart, and higher intake has been shown to improve cardiac function, urine output, weight loss, and signs and symptoms of heart failure.

Vitamin B1/thiamine may also help prevent heart problems, such as an enlarged heart, high pulse rate, edema, inflammation and muscle wasting (remember the heart is a muscle).

5. Prevent Muscle Weakness, Spasms and Soreness

Low intake of thiamine is associated with restless leg syndrome, soreness, weakness, tenderness, fluid retention and numbness/tingling in the limbs.

Thiamine is especially helpful for preventing these symptoms in people with health conditions like diabetes, since it helps with nerve function and protects nerves’ outer coating called the myelin sheath. Vitamin B1 can also help improve recovery time after exercise and helps reduce lactic acid, which causes soreness.

6. Help Promote Gut and Digestive Health

In people with thiamine deficiency, consuming more thiamine may help improves appetite and strengthen their digestive systems. In animal studies, treating animals eating a low-calorie diet (similar to humans eating a calorie-restricted diet due to dieting or an eating disorder) helped improve appetite and recovery.

A lack of energy, anxiety and depression can also all contribute to a poor appetite, low moods and lack of motivation, but thiamine may help prevent these symptoms by supporting the body’s ability to deal with mental and physical stress.

7. Boosts Immunity

As just detailed, thiamine helps maintain the muscle tone along the walls of the digestive tract, where much of the immune system is actually located. Digestive health is important for thiamine absorption because a healthy digestive tract allows your body to extract nutrients from food better, which are used to boost immunity and defend you from becoming sick.

Thiamine helps in the secretion of hydrochloric acid, which is essential for the complete digestion of food particles and absorption of nutrients. (7)

8. Helps Prevent Nerve Damage

Without enough “fuel” from our diets going toward the function of our nervous system, we can experience nerve damage that can result in trouble moving, learning and remembering information. Thiamine is needed to convert carbohydrates from our food, and the main role of carbohydrates is to provide energy for the body, especially for the brain and nervous system.

Thiamine is specifically needed for a system of enzyme reactions called pyruvate dehydrogenase, which works to oxidize sugars that we eat. Thiamine also helps with proper development of myelin sheaths, which wrap around nerves to protect them from damage and death.

9. Helps Keep a Positive Mood

Thiamine-rich foods are also mood-boosting, as this vitamin improves the body’s ability to withstand stress. It’s why B vitamins are often called the “anti-stress” vitamins. A lack of energy can contribute to a poor mood and motivation. Thiamine is needed to boost your mood and defend against depression and anxiety because of its positive effects on the brain.

It can ward off inflammation and help maintain healthy brain function that is responsible for decision making in the brain. Healthy nerve function is crucial for controlling stress and anxiety and boosting your mood.

10. Helps Treat Alcoholism

Deficiency

Thiamine deficiency occurs most often when someone consumes a diet that’s too low in calories, low in animals products (such a vegan or vegetarian diet) or if that person overconsumes alcohol. The human body requires a minimum of 0.33 milligrams of thiamine for every 1,000 kilocalories it consumes to prevent deficiency.

What are the symptoms of thiamine/vitamin B1 deficiency? Severe thiamine deficiency is also known as beriberi. Signs and symptoms of beriberi can include heart failure, muscle weakness, delirium or confusion, and a burning sensation in the hands and feet. Other symptoms can still be experienced even if vitamin B1 deficiency is not as severe.

In industrialized nations, when most people consume enough calories, thiamine deficiency is rare. Thiamine deficiencies are not very common because the vitamin is plentiful in most foods that are widely available.

Thiamine Supplements

Most people don’t require thiamine supplements to meet their daily needs, but getting more thiamine can be helpful if you’re feeling fatigued, stress or ill. If you’re unsure about whether supplementation may be beneficial for you, talk to your healthcare professional and mention any risk factors you might have for thiamine deficiency.

Thiamine is included in many vitamin B complex supplements and multivitamins. While thiamine works best when consumed or taken with other B vitamins, it is not the same as vitamin B12, B6 or other B vitamins. If you want to increase your intake of thiamine, it’s better to take a B complex formula than a B12 supplement. B12 is also good for supporting energy levels and mental health, but these two vitamins have different mechanisms of action.

A great way to get thiamine easily without taking a supplement is by having one to two tablespoons of nutritional yeast daily, which is high in many B vitamins and even plant-based protein. Sprinkle these yellow flakes over veggies, a baked potato, popcorn or eggs, since it tastes very similar to cheese. Just one tablespoon provides more than 150 percent of your daily thiamine needs, plus amino acids and other minerals. Look for organic nutritional yeast that is not fortified.

Risks and Side Effects

How much is too much thiamine? In other words, can you overdose on vitamin B1/thiamine?

Consuming high doses of thiamine from foods isn’t very dangerous because thiamine is water-soluble and can be excreted from the body via urine pretty easily. This is why thiamine is considered non-toxic even in high amounts. Only a small percentage of a high dose of thiamine is actually absorbed by the body.

That being said, it is still possible to get too much thiamine from supplements if you take very large amounts at once, such 50 milligrams a day or more from a combination of food or supplements.

Not many side effects have been attributed to having too much vitamin B1 from foods alone, but to be safe it’s still best to read supplement dosage directions carefully.

Final Thoughts

• Thiamine, also known as vitamin B1, and is a water-soluble vitamin that’s found in many plant and animal-derived foods.
• Thiamine foods include nutritional yeast, sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish.
• Benefits of eating thiamine rich foods include supporting the metabolism, raising energy levels, protecting the heart, supporting neurological health and protecting the eyes/vision.
• People who require higher intake of thiamine and can benefit from eating more foods with thiamine include alcoholics, people eating low-calorie diets, diabetics, pregnant or breastfeeding women, the elderly, and people with anemia, HIV, inflammatory bowel disease or liver disease.
• Most people don’t need a thiamine supplement to get enough, and because it’s water-soluble there isn’t much risk involved with consuming too much thiamine.

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From producing red blood cells to converting food into fuel to boosting mood and immunity, the potential vitamin B6 benefits and the crucial ways that this water-soluble vitamin affects health are unparalleled. It works together with a range of other vitamins and minerals in the body to optimize nearly every aspect of health and supports the function of the liver, blood cells, skin, eyes, nervous system and beyond to keep you feeling your best.

Need a few more reasons why this key vitamin is absolutely essential? Keep reading for a complete list of vitamin B6 benefits and side effects, plus how to get enough of this vital vitamin in your diet through the top vitamin B6 foods.

What Is Vitamin B6?

Vitamin B6, also known as pyridoxine, is one of the vitamins included in the vitamin B complex family. All B vitamins play an important role in a range of physical and psychological functions. However, they are most well-known for helping maintain a healthy metabolism, supporting nerve and liver function, and promoting the health of the skin and eyes.

So what does vitamin B6 do specifically, and why is it important?

Vitamin B6 has several derivatives, including pyridoxal, pyridoxal 5-phosphate (p5p) and pyridoxamine. These are all important compounds involved in numerous biological functions. In fact, vitamin B6 is used by the body every single day and plays a major role in everything from movement to memory, energy expenditure and blood flow.

B6 also helps the body maintain a healthy nervous system, produces hemoglobin that carries oxygen in red blood cells throughout the body, aids in providing energy from the food that we eat, works to balance blood sugar levels, acts as a natural painkiller, boosts mood and also enhances immunity by increasing the synthesis of antibodies used to protect the body.

However, the potential vitamin B6 benefits don’t stop there. In fact, studies show that vitamin B6 benefits can also maintain healthy blood vessels, reduce symptoms of rheumatoid arthritis, prevent kidney stones and more to help maximize your health.

Believe it or not, the importance of vitamin B6 on health has only come to light within the last century. In fact, it wasn’t actually discovered until 1934, when biochemist Paul György found a substance that was effective at curing skin disease in rats and named it vitamin B6.

Just a few years later in 1938, nutritionist Samuel Lepkovsky was the first to isolate vitamin B6 from rice bran.

In recent years, scientists have begun learning more about the many different forms of vitamin B6 and the ways that they influence health. Derivatives like pyridoxine hydrochloride (pyridoxine HCL), for example, are converted to the active form, pyridoxal phosphate, or PLP.

Today, research continues to unearth new ways that vitamin B6 can impact health. From supporting nerve function to reducing the risk of hyperhomocysteinemia and beyond, more and more studies confirm that this water-soluble vitamin is absolutely vital to the function of the body.

Top 11 Vitamin B6 Benefits

1. Maintains Healthy Blood Vessels

Vitamin B6 is needed to regulate levels of a compound called homocysteine within the blood. Homocysteine is a type of amino acid acquired from eating protein sources, especially meat.

High levels of homocysteine in the blood have been linked to inflammation and the development of heart disease and blood vessel issues, which may contribute to a heart attack.

Without enough vitamin B6, homocysteine builds up in the body and damages blood vessel linings. This can set the stage for dangerous plaque buildup, which can lead to an increased risk of heart attack or stroke.

Studies show that when patients take vitamin B6 along with folate, total homocysteine concentrations are significantly reduced. Plus, the homocysteine-lowering effects of vitamin B6 can also help treat the damage done to blood vessels to enhance heart health.

2. Supports Brain Function

Vitamin B6 is often considered a top brain vitamin because it helps promote the proper function and development of the brain and nervous system. Studies have shown that a vitamin B6 deficiency could influence memory and contribute to cognitive impairment, Alzheimer’s and dementia with advanced age.

One way vitamin B6 impacts brain function is by controlling homocysteine levels, which are not only a risk factor in coronary heart disease, but can also cause damage to neurons of the central nervous system as well.

Vitamin B6 also plays an important role in the production of hormones like serotonin and norepinephrine, which help control factors like mood, energy and concentration. Researchers believe that certain behavior disorders in children, including ADHD, are caused by low serotonin levels, which means that increasing PLP concentrations in the blood could potentially help reduce symptoms.

3. May Improve Mood

Much like vitamin B6, some prescription antidepressant medications work to increase levels of serotonin. Research has shown that vitamin B6 has a significant impact on the central production of both serotonin and GABA neurotransmitters in the brain.

These are important compounds that control mood and are needed to prevent depression, pain, fatigue and anxiety.

Although more research is still needed, some studies suggest that vitamin B6 could have a favorable effect on mood and mental health thanks to its positive effects on these key neurotransmitters.

4. Helps Treat Anemia

Vitamin B6 is needed to create hemoglobin in the blood, which is transported by red blood cells throughout the body to help bring oxygen to cells and mobilize iron. Anemia can occur when someone doesn’t make enough red blood cells, resulting in anemia symptoms like fatigue, weakness, aches, pains and more.

Studies show that a deficiency in vitamin B6 could cause microcytic anemia, a condition characterized by red blood cells that are smaller and more pale than usual.

Getting more B vitamin foods in your diet or through supplementation can help raise plasma PLP levels and may help treat certain types of anemia caused by deficiency.

5. Protects Eye Health

In many instances, a poor diet and/or nutrient deficiencies are the underlying causes of certain eye diseases. Studies have shown that that taking vitamin B6 along with other vitamins, including folate, can aid in the prevention of eye disorders and loss of vision.

In particular, vitamin B6 is believed to help slow the onset of certain eye diseases, including age-related macular degeneration, which is one of the leading causes of vision loss around the world.

6. May Reduce Symptoms of Rheumatoid Arthritis

Low levels of vitamin B6 have been associated with increased symptoms of rheumatoid arthritis, including severe pain. Interestingly enough studies also find that people with rheumatoid arthritis may be more prone to vitamin B6 deficiency because of the chronic inflammation that sets off symptoms.

Vitamin B6 benefits rheumatoid arthritis by suppressing inflammation to help sidestep swelling and reduce common symptoms associated with rheumatoid arthritis.

7. Could Help Lower Blood Pressure

Several promising animal studies have found that vitamin B6 could reduce blood pressure to help optimize heart health. For example, one animal model published in Molecular and Cellular Biology showed that supplementation with vitamin B6 helped reduce systolic blood pressure in rats with hypertension.

Similarly, another study out of China analyzed the diets of 2,241 adults and found that a higher intake of vitamin B6 was associated with a lower risk of high blood pressure.

8. Helps Relieve PMS Symptoms

Consuming plenty of vitamin B6 or taking B complex vitamins can help prevent or treat PMS symptoms. Studies suggest that vitamin B6 helps combat symptoms like breast pain, nausea, cramps, fatigue and headaches. Plus, the potential vitamin B6 benefits for skin can even help reduce acne that occurs before a woman’s menstrual cycle.

It’s believed vitamin B6 helps with PMS because of its positive effects on specific neurotransmitters that are responsible for pain management in the brain as well as its ability to increase blood flow and manage hormones. It’s recommended for women who experience frequent PMS symptoms to take B complex vitamins regularly, especially in the 10 days before menstruating.

9. May Reduce Morning Sickness and Nausea

Studies have found that vitamin B6 benefits pregnancy by relieving the severity of nausea and “morning sickness” that often occur during pregnancy. One study showed that after patients tracked the severity of their nausea over 24 hours before treatment with vitamin B6 and again afterward, the group who took pyridoxine/vitamin B6 experienced a significant decrease in nausea compared with the placebo group.

For this reason, vitamin B6 is one of the active ingredients in Bendectin, a common medication used to treat nausea.

10. Can Regulate Sleep Cycles

Vitamin B6 helps the body make melatonin, which is an important hormone that helps us to fall asleep. Melatonin is responsible for regulating the internal clock, helping the body know when it’s time to wake up and also when it’s time to wind down and fall asleep for the night.

11. Can Help Prevent Kidney Stones

Some evidence shows that taking vitamin B6 along with other vitamins, including vitamin C, may be able to prevent or treat kidney stones in certain populations. Vitamin B6 is usually helpful in doing this in patients who are at an increased risk for kidney stones due to other illnesses.

Uses in Traditional Medicine

Many vitamin B6-rich foods have long been used in traditional medicine for their powerful effects on health and wellness. While these foods contain a wealth of other micronutrients and health-promoting properties that makes them especially beneficial for use in holistic medicine, their vitamin B6 content undoubtedly contributes to many of their favorable effects on health.

Grass-fed beef, for example, is one of the most concentrated sources of vitamin B6 and is believed to strengthen the blood and enhance red blood cell production according to Ayurveda. It’s also thought to relax the mind, satisfy the stomach and improve liver function.

Similarly, pistachios are another vitamin B6-rich food that used in Traditional Chinese Medicine to promote spleen health. They also help support the liver, heart and gallbladder and are thought to treat conditions like jaundice, which is caused by excess levels of a yellow pigment called bilirubin.

Food Sources

One of the best ways to increase your intake of this important water-soluble vitamin is to squeeze more vitamin B foods into your daily diet. Here are a few of the top foods with B6 to get you started:

1. Turkey Breast — 3 ounces: 0.7 milligram (53 percent DV)
2. Grass-Fed Beef — 3 ounces beef tenderloin: 0.5 milligram (38 percent DV)
3. Pistachios — 1/4 cup: 0.5 milligram (38 percent DV)
4. Tuna — 1 3-ounce can: 0.4 milligram (30 percent DV)
5. Pinto Beans — 1 cup cooked: 0.4 milligram (30 percent DV)
6. Avocado — 1 raw: 0.4 milligram (30 percent DV)
7. Chicken Breast — ½ one breast: 0.3 milligram (23 percent DV)
8. Blackstrap Molasses — 2 tablespoons: 0.26 milligram (20 percent DV)
9. Sunflower Seeds — 1/4 cup: 0.25 milligram (19 percent DV)
10. Sesame Seeds — 1/4 cup: 0.25 milligram (19 percent DV)

Recipes

The easiest and most effective way to boost your B6 intake is by including more foods with vitamin B in each meal. Adding protein foods like grass-fed beef, pinto beans or tuna fish to each meal can supply a hearty chunk of the vitamin B6 that you need along with a range of other important micronutrients.

Meanwhile, mixing up your snack with a few different types of nuts and seeds, like sunflower seeds or pistachios, can also help boost your intake.

Here are a few tasty recipe ideas that incorporate foods with vitamin B6 to meet your daily needs:

• Crockpot Beef and Broccoli
• Cranberry and Pistachio Bliss Balls
• Salted Paleo Sunbutter Cups
• Strawberry Avocado Salad
• Cashew Chicken Lettuce Wraps

Vitamin B6 Deficiency

Although a deficiency is not very common, studies have linked a vitamin B6 deficiency with an increased risk for a range of different disorders and symptoms.

Over time, some of the key vitamin B6 deficiency symptoms in adults can include:

• Changes in mood, such as irritability, anxiety and depression
• Confusion
• Muscle pains
• Mouth sores
• Low energy or fatigue
• Worsening of PMS symptoms
• Worsening symptoms of anemia

Because vitamin B6 is incredibly important for nerve function, a vitamin B6 deficiency is sometimes associated with neuropsychiatric disorders, including seizures, migraines, chronic pain and mood disorders, like depression.

Other research shows that vitamin B6 deficiency is more common among older people, with the risk of Alzheimer’s disease and other forms of dementia increasing with age and decreased vitamin B6 concentrations.

Since they are at a higher risk for having a vitamin B6 deficiency symptoms, it’s often recommended that older adults have their vitamin B6 levels tested by their doctors if they begin to lose their appetite, lose weight or suffer from nutrient malabsorption for any reason, as this could indicate a potential B vitamin deficiency.

Others who are at an increased risk of deficiency include those with impaired kidney function, an autoimmune disease or alcohol dependence, as many of these issues can impact nutrient absorption.

Supplements and Dosage

Vitamin B6 is a water-soluble vitamin, and extra amounts are excreted through the urine rather than stored in the body. Therefore, it’s extremely important to regularly eat foods high in B vitamins or take supplements to continue to meet your daily requirements.

While taking a vitamin B6 supplement can be helpful for some people, it’s always best to get your nutrients from real food sources. Not only are these foods rich in other important vitamins and minerals, but your body also knows exactly what to do with the vitamins naturally found in whole foods as opposed to synthetic nutrients added to fortified foods and supplements.

Additionally, vitamins are best used by the body as more than just one single nutrient. They are actually utilized as complex groups of molecules that interact and are dependent upon each other, so you get the most benefits from vitamin supplements when you consume them in the same way nature intended.

If you are going to take any supplements that contain vitamin B6, be sure to purchase a high-quality product that is made from real food sources and is free of fillers or toxins to get the most vitamin B6 benefits. High-quality B vitamin complex supplements are made by joining together different nutrients that work together, such as niacin, folate and vitamin B6, helping your body recognize the vitamins and minerals and use them in a natural way that gives you the most beneficial results.

Most adults over 19 need at least 1.3 milligrams of vitamin B6 daily to help meet their needs. However, the required vitamin B6 dosage increases for older adults as well as women who are pregnant or breastfeeding.

For best results, be sure to stick to the recommended dose on your specific supplement to avoid unwanted vitamin B6 side effects.

Risks and Side Effects

Like other B vitamins, such as riboflavin (vitamin B2) and thiamine, vitamin B6 is a water-soluble vitamin, meaning that if you consume too much vitamin B it will simply be excreted through the urine. For this reason, there is minimal risk of vitamin B6 toxicity from vitamin B6 foods.

However, a vitamin B overdose is possible if high doses are consumed from supplements. Some of the most common signs of toxicity can include nausea, vomiting, excessive thirst, increased urination and flushing of the skin. High amounts of B6 can even contribute to more serious side effects, like nerve damage.

Vitamin B6 can interact with other medications when taken in high amounts. If you’re being treated for any of the following conditions with medications, it’s always a good idea to talk to your doctor before taking any supplements, including B6.

Some medications that interact with vitamin B6 include:

• Drugs used for treating Parkinson’s and Alzheimer’s disease, anemia, seizures, or heart disease
• Any drugs used in chemotherapy
• Cycloserine (Seromycin) or Isoniazid for treating tuberculosis
• Hydralazine (Apresoline) for treating high blood pressure
• Penicillamine used to treat rheumatoid arthritis
• Theophylline (TheoDur) used to treat asthma
• Antibiotics including Tetracycline
• Antidepressant medications, including Pamelor, Elavil, Desipramine, Norpramin and Tofranil
• Some antidepressants called monoamine oxidase inhibitors may also be able to reduce blood levels of vitamin B6

Final Thoughts

• Vitamin B6, also known as pyridoxine vitamin, is a water-soluble vitamin that plays a role in a range of physical and psychological functions.
• There are several different derivatives and forms of B6, such as pyridoxine hydrochloride, which are converted to the active form, pyridoxal phosphate.
• Vitamin B6 is involved in several aspects of health, including metabolism, nerve function, liver health, red blood cell production and more, and there are many vitamin B6 benefits.
• Getting enough in your diet could help promote heart health, support brain function, improve mood, treat anemia and reduce symptoms of rheumatoid arthritis. It may also improve eye health, relieve PMS symptoms, reduce morning sickness, prevent kidney stones and regulate the sleep cycle.
• Whether it’s through including more vitamin B6 foods in your diet or taking a B complex to meet your daily needs, getting enough B6 is absolutely essential to overall health and wellness thanks to the wealth of vitamin B6 benefits and vital functions it provides.

The post Vitamin B6 Benefits the Brain, Heart, Eyes & More appeared first on Dr. Axe.

Niacin is an incredibly important water-soluble vitamin that plays a role in many aspects of health, from brain function to heart health and beyond. Although associated with a number of potential niacin side effects, it’s also one of the few micronutrients frequently prescribed by physicians to treat health concerns like high cholesterol, skin conditions, schizophrenia and more — through both supplementation and niacin foods.

So what is niacin good for, and how can it improve your health? Keep reading for everything you need to know about this essential vitamin and why you should make sure you’re getting enough in your diet.

What Is Niacin?

Vitamin B3, also called niacin vitamin and niacinamide, is an important lipid-altering, water-soluble vitamin that can be found in many common foods, including certain types of meats and organ meats, tuna fish, seeds, mushrooms and more. Vitamin B3 niacin has been studied extensively and has been shown to aid in treating a wide range of many commonly occurring health problems.

It is a part of the vitamin B complex, along with other B vitamins, including vitamin B1 (thiamine), vitamin B2 (riboflavin) and others. Vitamin B3, which is usually referred to as niacin, comes in three forms: nicotinic acid, nicotinamide/niacinamide and inositol hexaniacinate.

Nicotinamide is one of the most common forms of vitamin B3, found in both food and supplement sources. Nicotinamide is often preferred over other supplemental forms of niacin because it’s less likely to cause flushing and can be used for a wide variety of purposes, including treating pellagra, acne and arthritis. However, unlike niacin, nicotinamide is not as effective at lowering cholesterol levels and improving heart health.

So what is niacin used for, what does niacin do to the body and how can it affect your health? Vitamin B3 is an important vitamin for maintaining a healthy heart and metabolism, plus aiding in the balance of blood cholesterol levels. In addition, it helps with brain function, skin health and even preventing or treating diabetes.

However, according to recent studies, there are several well-known niacin side effects that can occur when taking niacin-containing medications or supplements in high doses. The most common side effects of niacin are headaches, dizziness and low blood pressure.

Deficiency

A deficiency in niacin is generally uncommon in developed countries where malnutrition is rare. Some of the most common causes of deficiency include alcoholism, malnutrition, digestive disorders and prolonged use of certain medications that interfere with absorption.

Clinical symptoms of a vitamin B3 deficiency are usually categorized as the “4 D’s”: dermatitis (skin rashes), diarrhea, dementia and death. Diagnosis is usually clinical, and dietary supplementation with high doses of niacin is generally successful is resolving symptoms.

When a niacin deficiency is seen, the following are some of the most common signs and symptoms:

• Pellagra — characterized by skin inflammation, hallucinations, digestive distress. Usually occurs in malnourished people or those with alcoholism and can include rash, stomatitis, diarrhea and mental problems.
• Mucous membrane swelling — symptoms that affect the mouth, vagina and urethra tongue can cause pain in the mouth, increased salivation, swelling of the tongue and ulcers.
• Skin symptoms, including several types of lesions.
• Digestive disturbances — symptoms include burning in the pharynx and esophagus,  stomach discomfort, constipation, nausea, vomiting and diarrhea.
• Brain impairment and psychosis — some studies have found a link between niacin and depression, impaired consciousness, cognitive decline, disorientation, confusion, mania or paranoia.

Benefits

1. Improves Cholesterol Levels

Niacin is considered an important treatment option for helping to lower cholesterol levels. This is because niacin has been proven to lower the risk of heart disease in patients with mixed dyslipidemia, which is an elevation of plasma cholesterol, triglycerides or both.

In studies, supplementing with niacin has been shown to be very beneficial for those who are at an increased risk for heart attack, stroke or other forms of heart disease caused by having high levels of bad LDL cholesterol levels, low levels of beneficial HDL cholesterol or increased triglyceride levels.

Several studies demonstrate that niacin can boost levels of good HDL cholesterol and lower high triglycerides just as well as certain prescription drugs when given in high doses. Plus, niacin also helps lower bad LDL cholesterol. In fact, it’s commonly prescribed in combination with statins for cholesterol control alongside medications like Crestor, Lescol or Lipitor.

2. May Reduce the Risk of Heart Disease

Aside from helping balance cholesterol and triglycerides, vitamin B3 has other benefits for heart health, including the ability to reduce atherosclerosis, which is the dangerous hardening of the arteries that can lead to coronary heart disease.

For those who have already suffered from cardiac arrest or heart disease, including having a previous heart attack, vitamin B3 can help reduce the risk of recurrence by lowering levels of low-density lipoproteins in the blood, which is one of the major risk factors for heart disease. In one 24-week trial, men with high lipoprotein experienced declines in lipoprotein(a) levels when treated with high-dose, extended-release niacin.

3. Regulates Blood Sugar Levels

One of the biggest benefits of niacin is its ability to balance blood sugar levels and help control diabetes symptoms. In fact, it’s posited that vitamin B3 in the form of niacinamide benefits diabetes by improving the function of beta cells, which are the cells that are responsible for the production of insulin.

Not only are diabetic patients often able to effectively control blood sugar levels better with the help of niacin, but niacin might also lower their risk of high blood cholesterol and heart disease, both of which are commonly seen in people with diabetes.

It’s important to note that some research suggests that niacin might also contribute to complications with rising blood sugar levels, so if you have any known condition related to high blood sugar, speak with your doctor before supplementing with any form of niacin to avoid unwanted niacin side effects.

4. Improves Skin Health

Some people use niacin or niacinamide for improving skin health and treating conditions like acne and inflammation. In fact, vitamin B3 in the form of niacinamide is prescribed as a natural skin care treatment to help clear acne when applied to the skin topically, and other people choose to take niacin or B vitamin complex supplements to reduce symptoms.

Because niacin is able to reduce skin inflammation, flare-ups, irritation, redness and more, it is also used for treating skin conditions like bullous pemphigoid and granuloma annulare. These are two inflammatory conditions that involve blistering of the skin, causing symptoms like pain and an increased risk of infection.

5. Supports Brain Function

Studies have shown that vitamin B3 benefits brain health and may help protect against Alzheimer’s disease and other age-related brain disorders linked to cognitive decline.

Niacin or niacinamide is also used for treating and preventing schizophrenia and hallucinations. Plus, some studies and case reports have found therapeutic effects of niacin for depression, bipolar disorder and other psychiatric disorders as well.

6. Promotes Joint Health

Some research shows that vitamin B3 in the form of niacinamide can be effective in increasing joint mobility. In fact, studies have found that increased niacin intake may be associated with lower levels of joint pain plus decreased inflammation associated with conditions like osteoarthritis.

Prescribed high doses of niacinamide demonstrated in studies to improve flexibility and reduce swelling, allowing many who take niacinamide to be able to cut down on standard painkillers or medications for arthritis.

As a treatment for osteoarthritis or bone and joint pain, niacin is normally prescribed in high doses for its anti-inflammatory effects. Reducing inflammation can help reduce symptoms of arthritis and rebuild the joint cartilage that is crucial to mobility and strength.

7. Treats Pellagra

A vitamin B3 deficiency can cause pellagra, a condition that is most often seen in poverty-stricken areas and in those with eating disorders or alcoholism. Pellagra symptoms can include issues like weak muscles, digestive problems, inflammation and skin irritation.

People with pellagra usually have very low levels of niacin and other B vitamins, which is caused by either a low intake of niacin or other underlying factors, such as issues with protein metabolism or amino acid absorption. When vitamin B3 levels are not restored, those with pellagra can die within just a few years as a result of the deficiency.

The typical treatment for pellagra is to prescribe high levels of the type of vitamin B3 called nicotinamide, which has the same function as niacin but is slightly different in terms of absorption and side effects.

8. Helps Prevent Impotence

Impotence, also called erectile dysfunction, is the inability for a man to sustain an erection. This can interfere with sexual satisfaction and may be partially due to low blood flow and bad circulation, in addition to other factors like stress, fatigue and illness.

Supplementing with vitamin B3 can help prevent erectile function because niacin acts as a vasodilator and helps improve blood flow throughout the body. Studies show that 1,500 milligrams of niacin daily is enough to improve sexual function in men suffering from impotence.

9. Protects Against Birth Defects

Vitamin B3 has been shown to assist with preventing nicotinamide adenine dinucleotide (NAD) defects. NAD molecules are crucial for energy storage and DNA synthesis in cells, so increasing B3 levels in pregnant women could potentially lower birth defect rates overall.

According to one 2017 article, the disruption of NAD molecule creation can cause malformations in both humans and mice. Conversely, vitamin B3 supplementation during pregnancy may actually help prevent malformations in mice. (19)

Despite the findings in the study, more human studies are required before vitamin B3/niacin is prescribed by doctors. In particular, further research is needed to understand how pregnancy may impact NAD levels and to determine what a healthy level should be for a healthy pregnancy.

Top Niacin Foods

There are plenty of foods high in niacin, making it easy and convenient to meet your daily needs by simply following a healthy diet. Plus, by getting the majority of niacin in food sources rather than supplements, you can also be sure that you’re getting plenty of other essential nutrients that your body needs as well.

Here are 15 of the top foods high in niacin to add to your diet:

1. Chicken — 1 cup: 19.2 milligrams (96 percent DV)
2. Liver — 1 slice: 11.9 milligrams (60 percent DV)
3. Tuna — 3 ounces: 11.3 milligrams (56 percent DV)
4. Turkey — 1 cup: 9.6 milligrams (48 percent DV)
5. Salmon — 3 ounces: 6.8 milligrams (34 percent DV)
6. Sardines — 1 can: 4.8 milligrams (24 percent DV)
7. Grass-Fed Beef — 3 ounces: 4.4 milligrams (22 percent DV)
8. Sunflower Seeds —1 cup: 3.8 milligrams (19 percent DV)
9. Peanuts — 1 ounce: 3.8 milligrams (19 percent DV)
10. Green Peas — 1 cup: 3.2 milligrams (16 percent DV)
11. Brown Rice — 1 cup, cooked: 3 milligrams (15 percent DV)
12. Mushrooms — 1 cup: 2.5 milligrams (13 percent DV)
13. Avocado — 1 cup, cubed: 2.6 milligrams (13 percent DV)
14. Sweet Potatoes — 1 medium: 1.7 milligrams (8 percent DV)
15. Asparagus — 1 cup: 1.3 milligrams (7 percent DV)

Vitamin B3 Uses in Traditional Medicine

Foods high in niacin are typically rich in a long list of other important nutrients as well, which is why most can fit seamlessly into many forms of traditional medicine for their healing and health-promoting properties.

For instance, animal proteins, such as meat, poultry and fish ,are common components in Traditional Chinese Medicine that are believed to tonify the qi, also known as the vital force that is essential to sustaining life and maintaining mental and physical health. Additionally, fish is thought to help fight fatigue, beef is used to strengthen the spleen and chicken is believed to keep the kidneys functioning properly.

Plenty of plant-based niacin foods can be consumed on an Ayurvedic diet as well. Sweet potatoes, for example, are satisfying, easy to digest and excellent for liver health, while asparagus is thought to reduce inflammation, help alkalize the body and nourish the blood.

Supplements and Dosage

According to the USDA, the recommended daily allowance for vitamin B3 niacin is as follows:

• Children: between 2–16 milligrams daily, depending on age
• Men: 16 milligrams daily
• Women: 14 milligrams daily
• Women who are pregnant and breastfeeding: 17–18 milligrams daily

Keep in mind that the ideal niacin dosage depends on how you’re using it as well as your age, weight, gender and specific needs. For example, when prescribing niacin for cholesterol management, high doses of two to three grams or more are often used while lower doses are needed for those simply looking to optimize health.

When using niacin pills or a niacin supplement, it’s usually recommended that you take along with a meal so the food can help slow its absorption and prevent niacin side effects like stomach issues.

Depending on your needs and reason for using niacin, some health care providers may also recommend taking niacin along with aspirin or an antihistamine for a few weeks until your tolerance to niacin develops.

Additionally, keep in mind that niacin is a water-soluble vitamin, which means that excess levels are excreted through the urine. For this reason, water-soluble vitamins like niacin and other B vitamins must be replenished in the body very frequently through food or supplementation because the body flushes them out almost daily.

How to Take B Vitamins Together

For most people, vitamin B3 can usually be obtained through a healthy diet in high enough amounts to meet your daily needs. However, if you are considering supplementation for a quick and easy way to bump up your intake, be sure to look for a high-quality supplement that is made using whole food sources. Not only does this allow your body to better absorb and utilize these nutrients, but it can also reduce the risk of unwanted vitamin B complex side effects.

Taking a B complex is a great option to ensure you’re meeting your needs for the entire array of B vitamins that your body needs. Consuming B vitamins together in a quality B vitamin complex supplement also allows them to work better in the body, since the B vitamins interact with one another to help optimize digestion and absorption.

B vitamins can be beneficial in supporting metabolism and promoting heart, brain, muscle and joint health, but remember that it’s always preferable to consume plenty of whole foods that naturally contain all the vitamins and minerals you need instead. Try enjoying high-quality cuts of meat, including free-range and grass-fed poultry and beef, fish, beans, nuts and seeds, in order to make sure you’re getting your daily fix of B vitamins. Unlike supplementation, eating plenty of foods that contain niacin should not result in levels high enough to cause any harmful niacin side effects.

Many other medications, such as Lovastatin and Simvastatin, are often used in combination with prescription niacin to help reduce cholesterol levels and promote heart health. If using these prescription medicines, it’s important to work carefully with your doctor to determine the right dosage for you to minimize side effects and help maximize your results.

History

Austrian chemist Hugo Weidel was the first to discover niacin in 1873, and it was later extracted by biochemist Casamir Funk, the same researcher credited with developing the concept of vitamins, or “vitamines,” based on the amine group he noticed in the chemical structure of niacin.

In 1937, Conrad Elvehjem noted that niacin was able to cure pellagra after isolating it from liver, further demonstrating the importance of nutrition on health and disease prevention. The vitamin was soon used to fortify foods in an effort to prevent deficiency and pellagra at the population level. Although it was originally known as “nicotinic acid,” it was later renamed to avoid confusion and dissociate it from nicotine, one of the harmful chemicals found in tobacco products.

By 1955, researchers began recognizing the link between niacin and cholesterol, securing it a slot as one of the oldest lipid-lowering drugs in existence. Today, it’s widely used as a natural remedy for a long list of health conditions, ranging from high cholesterol to schizophrenia and arthritis.

Side Effects and Drug Interactions

Many studies to date have examined the efficacy, safety, adverse effects and pharmacologic properties of niacin. While more research is still needed to draw definite conclusions, some initial studies indicate that niacin can be hard to tolerate for some people, which may result in several undesirable niacin side effects.

When weighing the positive attributes of taking niacin with the potential niacin side effects, researchers have found that vitamin B3, when used alone or combined with other drugs or supplements, has favorable effects, especially when it comes to heart health. However, because of the unusual range of possible niacin side effects, doctors recommend that supplementation should be taken only as directed and preferably under medical supervision for those with underlying health conditions.

If you’re eating foods rich in niacin, the chances of adverse side effects are very slim. Taking high doses of supplements, on the other hand, can cause a wide range of possible symptoms, including:

• Nausea or vomiting
• Skin reactions and rashes
• Headaches
• Dizziness
• Allergic reactions: Niacin supplements — including time release niacin — can cause allergies because some contain histamines, which are chemical substances that can trigger allergic symptoms
• Heart problems and irregular heartbeats
• Increased blood sugar
• Worsened gallbladder function
• Gout
• Low blood pressure
• Stomach or intestinal ulcers

Other medications that are often taken with niacin, contain niacin or interact with niacin include colestipol, laropiprant, lovastatin, simvastatin and inositol hexanicotinate. If you are taking any of these medications, experience any adverse side effects or have any concerns, be sure to talk with your doctor to determine the best dosage and course of treatment for you.

Precautions

Like other water-soluble vitamins, excess amounts are typically excreted through the urine, helping to prevent niacin toxicity or a niacin overdose. For this reason, eating a wide variety of foods rich in vitamin B3 is unlikely to cause adverse side effects and is generally considered a safe and effective way to meet your needs for this vital vitamin.

However, taking high doses of niacin in supplement form can result in a range of negative symptoms. Niacin flush is one of the most common side effects, which is characterized by redness, burning and itching of the skin. Other potential side effects that can be caused by niacin supplementation include stomach pain, nausea, increased blood sugar, liver damage and gout.

Therefore, it’s absolutely essential to use niacin as directed and consult with your doctor if you have any underlying health conditions or are taking any other medications before starting supplementation. If you do experience any negative symptoms, consider decreasing your dosage or discontinuing use and discussing with your doctor to determine the best options for you.

Final Thoughts

• What is niacin? Also known as vitamin B3, niacin is a water-soluble vitamin that has been extensively studied for its ability to manage cholesterol levels, maintain metabolism, promote skin health and boost brain function.
• Found in a variety of food sources as well as supplements and B vitamin complexes, niacin is absolutely essential to many aspects of health.
• Studies show that niacin can help improve heart health, prevent impotence, relieve joint pain, keep skin clear, regulate blood sugar levels, promote cognitive function, treat pellagra and prevent birth defects. It’s also associated with niacin side effects.
• Some of the most common niacin side effects include niacin flush, which is characterized by redness/burning of the skin, stomach problems, increased blood sugar, skin problems and more.
• Enjoy niacin as part of a healthy, well-balanced diet along with a wide variety of other B vitamins to help optimize your health and keep your body at its best.

The post Niacin Benefits: 9 Reasons You Need Vitamin B3 appeared first on Dr. Axe.

Without a doubt, vitamin D is one of the most important micronutrients when it comes to your health. It’s involved in just about everything from immunity to brain function, and researchers are still regularly turning up new ways that vitamin D affects your well-being. However, with a limited selection of vitamin D foods available — and a huge portion of the population at risk for deficiency — many of us simply don’t get enough of this vital vitamin.

Incorporating a good variety of vitamin D-rich foods into your diet can cut your risk for experiencing vitamin D deficiency. What foods are high in vitamin D, and why does it even matter?

Let’s dive in and discuss why you may want to start paying closer attention to your dietary intake of this essential vitamin and how to consume more vitamin D foods.

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a central role in many components of health. It stands out from other vitamins because your body is able to make most of what you need through exposure to sunlight, which is why it’s often dubbed the “sunshine vitamin.”

It’s also unique in that it actually acts as a steroid hormone rather than just a vitamin in the body. This is why it’s involved in everything from weight management to bone health, especially because it supports absorption of calcium.

Getting enough vitamin D at any age may be linked to better bone health, improved weight control, enhanced brain function, increased immune function and a lower risk of certain types of cancer.

What’s are the best vitamin D sources?

It’s generally recommended that everyone squeeze in at least 10 to 20 minutes of sun exposure several times per week in order to help meet vitamin D needs.

This number varies based on a number of factors, including age, skin color and body weight. The bottom line is sunlight exposure is the best way to maintain normal D levels.

If you’re not able to spend some time outside to soak up the sun — or you live in a place where your sun exposure is limited — there are other ways to make sure you meet your needs, including food sources and supplements.

Very few vitamin D foods are available, which can make it incredibly difficult to get your fix from food sources alone. This is why, according to experts, a combination of sunlight, foods and supplements may be ideal for most children and adults.

Related: 11 Foods That Make You Taller (and Why They Do)

Top 18 Vitamin D Foods

By regularly incorporating a few servings of foods high in vitamin D into your diet, you can help meet your needs, even if the time you spend in the sun is lacking.

In food sources, vitamin D is available in two different forms. Vitamin D3 (cholecalciferol) can be found in animal-based foods, such as fish, while vitamin D2 (ergocalciferol) is found in other sources, such as mushrooms.

Vitamin D3 is considered the more active form. This is the type most often used in vitamin D supplements and multivitamins because it has been found to be more effective at increasing serum levels of vitamin D.

Which foods contain vitamin D, and how much do you need to eat? Here are a few of the top sources to help you meet your daily requirement:

1. Cod Liver Oil — 1 tablespoon: 1,360 international units (IU)
2. Wild-Caught Salmon — 3 ounces: 447 IU
3. Mackerel — 3 ounces: 306 IU
4. Tuna Fish — 3 ounces: 154 IU
5. Fortified Milk — 1 cup: 124 IU
6. Fortified Almond Milk — 1 cup: 120 IU
7. Fortified Coconut Milk — 1 cup: 120 IU
8. Morel Mushrooms — 1 cup: 3.4 micrograms
9. Fortified Yogurt — 1 cup: up to 80 IU
10. Sardines — 2 sardines: 47 IU
11. Fortified Orange Juice: 1 cup: 47 IU or more
12. Beef Liver — 3 ounces: 42 IU
13. Eggs (particularly egg yolks) — 1 egg: 41 IU
14. Fortified Cereal — 1 cup: 40 IU
15. Caviar/Fish Roe — 1 tablespoon: 37 IU
16. Fortified Cheeses — 1 ounce: 6 IU
17. Shiitake Mushrooms — 1 cup: 1 IU
18. Oyster Mushrooms — 1 cup: 0.6 IU

How to Boost Absorption:

Because vitamin D is a fat-soluble vitamin, it ideally needs to be consumed with fat in order to have optimal absorption.

If you are going to eat a food source of vitamin D, it’s best to combine it with a fat source, too, like ghee, coconut oil, nuts, seeds or fish, to help with absorption.

How Many Vitamin D Foods to Eat:

Aim for one to two servings of vitamin D foods per day. Try to include a good mix of vitamin D vegetables, dairy products and fatty fish to get in a broad array of important micronutrients in addition to vitamin D.

For those who don’t consume fish, it can be a bit tricker to get enough vitamin D from food sources alone. However, there are still many available options of vitamin D foods for vegetarians and vegans alike.

Aside from fatty fish and liver, vitamin D can also be found in sources like eggs and mushrooms, as well as fortified products like cereal, juice and dairy.

Ready to start incorporating more foods with vitamin D into your diet to ensure you get your daily dose? Here are a few healthy and delicious recipes using foods rich in vitamin D to get you started:

• Tuna Pasta Salad
• Smoked Salmon Egg Bake
• Grilled Sardines with Lemon, Garlic and Paprika
• Stuffed Mushrooms

Vitamin D in Mushrooms:

Mushrooms are a very interesting and rare food when it comes to vitamin D. In some mushrooms that are now available in certain health food stores, the vitamin D content is boosted by exposing these mushrooms to ultraviolet light.

Mushrooms nutrition contains plant sterols that are able to convert UV light to vitamin D. Exposing mushrooms to as little as five minutes of UV light is believed to produce a substantial amount of vitamin D.

While mushrooms are typically grown indoors, many growers are beginning to grow them outdoors to take advantage of this — or they place the growing mushrooms under special lamps.

Rare and sometimes difficult-to-find maitake mushrooms, for example, contain a huge amount of vitamin D. Portobello mushrooms and other mushroom varieties also make good sources, but they are not nearly as high.

You can ask the workers at your health food store or the farmers at your local market if their mushrooms were grown indoors or outdoors in order to know if the mushrooms you are purchasing contain higher amounts of vitamin D.

Vitamin D in Dairy Products:

Interestingly, and despite what many people think, regular, pasteurized milk and dairy products do not naturally contain much vitamin D at all. Synthetic vitamin D is added to pasteurized cow’s milk, soy milk and rice milk.

Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart, according to the U.S. Department of Agriculture, but foods made from milk, like cheese and ice cream, are usually not fortified. Synthetic vitamin D added to foods is believed to be much less effective than naturally occurring vitamin D and can also potentially block natural vitamin D’s effects.

Raw milk, on the other hand, is believed to contain a small amount of vitamin D naturally, which is found in its fat and not destroyed during pasteurization. Some sources show that raw milk has about 38 IUs of vitamin D per quart (four cups).

However, it’s hard to know for sure how much is in raw milk because it differs greatly depending on the specific milk tested and correlates with the health of the animal that it came from.

On top of this, the USDA does not list the official vitamin D content of raw milk, and many sources claim different amounts to be present within raw milk. Keep this in mind if you consume raw milk to increase your vitamin D levels.

Related: Top 10 Vitamin B5 Foods (Pantothenic Acid)

Dosage Recommendations

Children under 12 months need at least 400 international units of vitamin D per day. Adults up to 70 years old require at least 600 IUs daily.

Older adults require even more vitamin D and should aim to get at least 800 IU of vitamin D each day.

While these are minimum requirements needed for overall health, in some cases even higher doses may be beneficial. If you’re prone to deficiency, it’s best to speak with your doctor about which dosage is right for you.

If you do decide to take a vitamin D supplement, opt for a high-quality, food-based multivitamin whenever possible, and find a form that uses vitamin D3 instead of vitamin D2 to help maximize absorption.

Vitamin D and Calcium

Calcium and vitamin D work together, so it’s ideal to consume them at the same time.

Vitamin D helps the body to absorb calcium effectively. Calcium, of course, is a mineral that has many roles, including protecting bone health, aiding in cardiovascular health and even impacting one’s body weight.

When you eat foods with calcium (such as leafy greens, cruciferous veggies, dairy and almonds), you’re actually consuming an inactive form that needs to be converted to an active form to work properly. This conversion requires vitamin D.

Eating foods fortified with calcium and vitamin D, such as milk, yogurt and orange juice, is an easy way to avoid a deficiency and consume a good balance of these nutrients.

Other food combinations that help you obtain both calcium and vitamin D include:

• Eggs with leafy greens
• Salmon with veggies, such as broccoli, kale, collard greens and spinach
• Fortified yogurt with almonds
• White beans with veggies and fish

Conclusion

• Upping your intake of foods with vitamin D is one of the best ways to prevent a deficiency and promote overall health.
• The best vitamin D foods include fish like salmon, mackerel and sardines; fortified dairy; some mushrooms; eggs; caviar/fish roe; and fortified orange juice and cereals.
• While vitamin D foods can help you meet your needs, sunlight exposure is still the best way to maintain normal levels. Spending 10 to 20 minutes in the sun at least several times per week is most effective.
• You can also boost your intake by adding a D3 supplement to your diet, while still focusing on eating dietary sources, too.

The post Top 18 Vitamin D Foods + How to Incorporate Them Into Your Diet appeared first on Dr. Axe.

There are so many reasons you need to make sure you consume an adequate amount of potassium-rich foods daily. An important electrolyte, potassium is also the third most abundant mineral in the body. It interacts with sodium to perform a number of important functions every single day, such as balancing fluids and mineral levels within the body.

It’s why having low potassium levels can be so dangerous. Symptoms of low potassium — aka hypokalemia — are dangerous and can include severe headaches, dehydration and heart palpitations.

Fortunately, foods high in potassium are not only safe and healthy but also not difficult to come by.

Here are the recommendations for potassium from the National Academies of Sciences, Engineering, and Medicine:

• 0–6 months: 400 milligrams/day
• 7–12 months: 860 milligrams/day
• 1–3 years: 2,000 milligrams/day
• 4–8 years: 2,300 milligrams/day
• 9–13 years: 2,500 milligrams/day for males and 2,300 milligrams/day for females
• 14–18  years: 3,000 milligrams/day for males and 2,300 milligrams/day for females
• Over 19 years: 3,400 milligrams/day for males and 2,600 milligrams/day for females
• Women who are pregnant or breastfeeding: 2,800–2,900 milligrams/day

In addition, athletes who work out for more than an hour most days may need even more potassium, and intakes vary based on muscle mass, activity levels, etc.

1. Avocado

1 whole: 1,067 milligrams

Avocado is definitely one of the best potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors.

Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.

2. Lima Beans

1 cup: 955 milligrams

A single serving of lima beans can knock out over one-quarter of your daily potassium needs while also supplying a steady stream of other nutrients, including protein, fiber, iron and magnesium.

Lima beans are also versatile and easy to prepare, making them an easy potassium-rich side dish to accompany any meal.

3. Swiss Chard

1 cup, cooked: 961 milligrams

As one of the top foods high in potassium, Swiss chard is incredibly versatile and delicious. Not only can it be mixed into salads along with an assortment of other greens, but it can also be sautéed or added to pasta dishes, casseroles, soups or stews to enjoy the multitude of possible potassium benefits.

4. Acorn Squash

1 cup: 896 milligrams

Acorn squash nutrition is a vegetable source of potassium that doubles as a great source of antioxidants. Most impressively are the carotenoids contained in just one serving of acorn squash.

This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

5. Spinach

1 cup cooked: 839 milligrams

There’s a reason why spinach was the cartoon character Popeye’s power food of choice. Not only is spinach a potassium-rich food, but scientific research also shows that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.

6. Sweet Potato

1 large: 855 milligrams

Sweet potatoes are one of the top foods high in potassium that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6.

Plus, animal models show that sweet potatoes exhibit anti-ulcer activity and may be helpful in the successful treatment of peptic ulcers.

7. Wild-Caught Salmon

½ filet: 772 milligrams

In addition to potassium as well as other vitamins, minerals and protein, wild-caught salmon is loaded with health-promoting omega-3 fatty acids. The benefits of these essential fatty acids may include improved heart health and reduced symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema.

8. Dried Apricots

½ cup: 756 milligrams

Dried apricots provide a quick and easy way to add potassium to your diet. Epidemiological studies have actually shown that people who consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as a lower body weight. In moderation, dried fruit can be a healthy and potassium-rich snack choice.

9. Pomegranate

1 whole: 667 milligrams

Pomegranates are awesome fruit sources of potassium. They’re also loaded with fiber, vitamin C and vitamin K, among other nutrients. Plus, the pomegranate also lands a spot on the list of top aphrodisiac foods due to its ability to reduce cortisol levels in the body.

Additionally, according to a study out of California, pomegranate juice was compared to several other fruit juices and was found to contain the highest concentration of polyphenols.

10. Coconut Water

1 cup: 600 milligrams

Looking for more foods high in potassium that also come in liquid form? When you select a healthy variety without added sugars, you have a great beverage option that’s high in electrolytes like potassium but not too high in sugar or calories.

Not only is it highly nutritious, but coconut water has even been used in emergency situations as an IV hydration fluid.

11. White Beans

½ cup: 502 milligrams

Not only do white beans contain a significant dose of potassium per serving, but they’re also high in fiber. Consuming fiber-rich foods like white beans helps lower your risk of diabetes and heart disease while also promoting weight control as well.

12. Banana

1 large: 487 milligrams

In addition to being a great source of potassium, bananas can help repair muscle and balance water retention as a healthy post-workout snack.

Exercising is one of the major ways that your potassium levels can get drained, which is why it’s crucial to consume potassium-rich foods like bananas after an intense gym session. Research also shows that bananas are rich in dopamine, a major mood-enhancing hormone.

13. Sardines

1 can: 365 milligrams

Packed with vitamin B12, selenium and vitamin D, sardines are a nutritious and delicious addition to any diet. Besides being one of the top foods with potassium, sardines are also loaded with omega-3 fatty acids, a type of essential fatty acid that can help relieve inflammation, promote brain health and boost overall mood.

14. Peas

1 cup: 354 milligrams

Low in calories yet high in nutrients, peas are an excellent source of potassium and several other micronutrients that your body needs. Peas also contain a concentrated amount of antioxidants and polyphenols, which are thought to be responsible for their cancer-fighting, cholesterol-lowering properties.

15. Beets

1/2 cup: 259 milligrams

Adding a serving of beets to your diet is an easy way to take advantage of the plethora of potential potassium benefits. Beets are also high in dietary nitrates, which act as a vasodilator to help reduce blood pressure and support overall heart health.

Final Thoughts

• Hopefully, this list of foods high in potassium will help you to see that bananas aren’t your only option when it comes to getting your daily dose of potassium.
• There are actually many fruits and vegetables, and even fish, that rank even higher than bananas when it comes to their content of this vital mineral.
• There are so many delicious potassium-rich foods that can be eaten alone or in healthy recipes, which makes it easy not to fall short in the potassium department.

The post Top 15 Foods High in Potassium appeared first on Dr. Axe.

Despite how essential it is to consume enough magnesium on a regular basis, many adults are believed to be magnesium-deficient — up to 70 percent to 90 percent of the population, according to some findings.

This means that the majority of people living in industrialized nations, even many who think they eat a mostly “balanced diet,” are missing out on the many benefits of magnesium. These include its ability to help manage pain, decrease digestive issues and support quality sleep. This is where a magnesium supplement such as magnesium glycinate comes in.

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

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

What Is Magnesium Glycinate?

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

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

Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain. It consists of the mineral magnesium bound to the amino acid glycine. It’s considered to be one of the most effective types of magnesium supplements due to its bioavailability — plus it’s also fast-acting, generally well-tolerated and unlikely to cause loose stools (diarrhea).

The absorption rate and bioavailability of magnesium supplements differ depending on the kind. Usually types that are chelated and those that dissolve in liquid are better absorbed in the gut than less soluble forms. Magnesium glycinate is a chelated form. This means it tends to be better utilized by the body than other forms that are excreted more easily.

Related: What Is Magnesium Malate? Benefits, Uses, Dosage & More

Uses

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

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

Health Benefits

1. Helps Reverse Magnesium Deficiency

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

Experts believe that one of the reasons magnesium supplements are so beneficial is because they help counterbalance high levels of calcium that can accumulate in the body when people take calcium supplements regularly. Similarly, taking vitamin D in high levels, or being deficient in vitamin K2, can lower magnesium stores in the body and contribute to a deficiency.

Being deficient in a combination of magnesium, calcium, vitamin K and vitamin D increases your risk for health problems like bone loss, heart problems, lowered immune function and more. Emerging research also shows that being low in magnesium may contribute to neurological problems, such as migraines, chronic pain, epilepsy, and possibly Alzheimer’s, Parkinson’s and stroke.

2. Can Improve Sleep Quality

Magnesium seems to play a key role in the regulation of sleep. How can magnesium glycinate help you sleep? Studies have found that magnesium supplements can help promote muscle relaxation, decrease leg cramps and muscle spasms, reduce tension and anxiety, and fight pain — all of which can keep you up at night.

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

A 2012 double-blind randomized clinical trial that was conducted in 46 elderly adults struggling with insomnia found that dietary magnesium supplementation brought about statistically significant increases in sleep time, sleep efficiency, and concentrations of renin and melatonin (which help with inducing sleep). Supplementing with magnesium (500 milligrams daily) also resulted in significant decreases in insomnia symptom scores, sleep onset latency and serum cortisol concentrations (a marker of how stressed someone feels).

3. May Help Reduce Anxiety and Depression

Why do people turn to magnesium glycinate for anxiety? Both magnesium and glycine have calming qualities, which means that together their effects may be even more powerful. This is one reason why magnesium glycinate is recommended for people who feel tense or have trouble sleeping.

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

According to an article published by Psychology Today:

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

4. May Help Treat Headaches/Migraines

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

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

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

5. Beneficial for Blood Pressure (Hypertension)

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

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

6. Can Help Decrease PMS Symptoms

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

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

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

Other benefits of magnesium glycinate may include:

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

Sources

Magnesium glycinate comes in several forms, including liquid and capsule form. Capsules are the most common type of magnesium glycinate supplement. Magnesium glycinate is typically available in capsules containing 120 milligrams or 125 milligrams, which means most people need to take several doses per day to meet their needs (usually between 250 and 420 milligrams for adults).

Magnesium Glycinate vs. Citrate

Magnesium citrate is a popular, widely available and inexpensive form of magnesium that’s combined with citric acid. This form is more likely to have a laxative effect when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation. It’s highly recommended for people looking for help with digestive issues like constipation and acid indigestion, but taking too much can cause loose stools.

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

Can you take magnesium citrate and glycinate together?

Yes, just be sure not to take a high dose of both types, which may cause some side effects. Different forms of magnesium supplements are better suited to treat different symptoms, based on how they are absorbed and distributed throughout the body. For example, if you suffer from both headaches and constipation, taking magnesium citrate and glycinate together may be beneficial.

Related: What Is Magnesium Chloride? Top 4 Benefits & Uses

Dosage

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

Below are the current recommended daily allowances (RDAs) for magnesium:

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

Most studies have used magnesium glycinate doses in the range of 250 to 350 milligrams per day, which has been shown to be effective for reducing symptoms like cramps, headaches and restlessness. Higher doses around 400 to 500 milligrams daily are also used to manage anxiety and trouble sleeping, while very high doses around 1,000 milligrams per day are sometimes administered by doctors under supervision.

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

Should I take magnesium in the morning or at night?

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

Risks and Side Effects

Is it safe to take magnesium glycinate daily? Yes, unless you’re suffering from a known health problem that can make it difficult to maintain normal magnesium levels, such as kidney disease/failure. To prevent potential side effects, stick to the proper dose of magnesium, and aim to have no more than 300–400 milligrams at one dose. Otherwise, a daily magnesium supplement should be safe as long as you don’t notice any symptoms like diarrhea.

Magnesium supplements pose little risk for side effects or toxicity, but experiencing magnesium glycinate side effects is still possible. Potential magnesium glycinate side effects may include diarrhea, cramping and digestive upset. Rarely, when very high doses of magnesium are taken, complications can occur including irregular heartbeats, low blood pressure, confusion and lowed breathing.

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

Does magnesium glycinate help you poop?

Most people don’t need to worry about magnesium glycinate causing diarrhea. Because it’s absorbed in the intestines it’s less likely to have a laxative effect compared to other magnesium supplements, such as magnesium citrate. If you’ve experienced loose stools from other forms of magnesium, then trying magnesium glycinate is a good option.

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

Final Thoughts

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

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

Diminishing eyesight might seem like an unavoidable annoyance as you get older, but with the right diet you can hold on to accurate vision for longer than you might think. For example, carrots and leafy green veggies are considered some of the best foods for your eyes because they provide antioxidants and eye vitamins and minerals, including vitamins C, E and A and zinc, along with carotenoids like lutein and zeaxanthin. These protect the eye’s macula, lens and cornea while also lowering free radical damage and inflammation, which destroy tissue in the eyes.

As someone gets older, the eyes become more susceptible to damage caused by an unhealthy lifestyle and overactive immune system, which results in the body becoming flooded with defense cells and hormones that damage parts of the eyes.

How can eye vitamins keep your eyes young and sharp into older age? The Age-Related Eye Disease Study, a clinical trial concluded in 2001 that was sponsored by the National Eye Institute, found that a poor diet was a major risk factor for age-related macular degeneration and cataracts.

Obtaining plenty vitamin C, vitamin E, beta-carotene and zinc were all found to significantly lower people’s risk, making them great natural treatments for macular degeneration and cataracts.

It’s been estimated that more than half of adults suffer from some sort of cataracts by the time they’re 80 years old. Anti-inflammatory foods and those high in antioxidants have positive and preventative effects against eye-related disorders besides macular degeneration and cataracts too, including glaucoma, retinal nerve damage, loss of eye strength and partial vision loss.

Diabetic retinopathy is another serious concern that can be managed with a healthy diet, and it’s considered a leading cause of blindness among working-age people.

Many eye vitamins effectively manage blood sugar levels and hormonal responses, plus absorb UV light and other rays within the spectrum that damage our eyes, such as blue light that’s omitted from technological devices like your phone, laptop or tablet.

By lowering inflammation and the amount of blue light or UV light that’s able to enter the eyes, antioxidants help preserve healthy cells and prevent disorders.

What are the best eye vitamins, and how, specifically, do they impact eye health? Let’s find out.

Top 7 Eye Vitamins

1. Lutein

An antioxidant that’s been nicknamed “the eye vitamin,” lutein protects both the eyes and skin. This anti-inflammatory, carotenoid phytonutrient is found in foods like leafy green vegetables, egg yolks, citrus fruits and orange veggies. Once consumed, it’s transported around the body, especially to the parts of the eyes called the macula and the lens.

Researchers at Harvard University have found that supplementing with lutein can lower the risk for macular degeneration by 40 percent, proving “the eye vitamin” lives up to its name.

2. Zeaxanthin

There are more than 600 different types of carotenoids found in nature, but only about 20 make their way into the eyes. Lutein and zeaxanthin are the most important since they’re delivered in the highest quantities into the eyes’ delicate macula.

Just like lutein, zeaxanthin helps protect the eye’s tissue, lens and macula, which clears vision and prevents glare, light sensitivity or disorders like cataracts.

3. Vitamin C

The antioxidant vitamin C does more than just fight colds — it also helps protect your vision by fighting free radicals and helping you absorb more trace minerals and nutrients in general. Studies show many Americans are deficient in this crucial vitamin that helps repair damaged tissue, slows down inflammatory responses, prevents cellular mutations and much more.

One long-term study also found that among 3,684 adults (ages 43 to 86), cataracts was 60 percent less common among people who reported using multivitamins with both vitamin E or vitamin C.

4. Vitamin E

Vitamin E, vitamin A and vitamin C work together to keep cells and tissue strong and protected from the effects of inflammation. These fat-soluble antioxidants decrease the risk of age-related macular degeneration — plus consuming plenty vitamin E and vitamin A together has been shown to improve healing and vision in people undergoing laser eye surgery.

Certain studies have found people have about a 25 percent lower risk of developing advanced stages of macular degeneration when consuming at least 400 international units of vitamin E daily, especially when taken with vitamin A (as beta-carotene), vitamin C and zinc. One 2008 study involving 35,000 adults found those with the highest levels of lutein and vitamin E had a significantly lower relative risk of cataracts than those with lower intakes.

5. Zinc

Studies have found that zinc in combination with other vitamins helps protect the retina and lower risk for macular degeneration. Zinc is one of the most important nutrients for helping with nutrient absorption (it’s involved in over 100 metabolic processes) and allowing for proper waste elimination, which fights inflammation and cellular damage.

Zinc benefits tissues within the eyes because it plays a crucial role in proper cell division and cell growth, maintaining healthy circulation, balancing hormones that prevent autoimmune reactions, and controlling inflammatory cytokines that attack tissue. The human body does not synthesize the zinc it needs, so we need to obtain enough from sources like fish, grass-fed meat, organ meats and nuts.

6. Vitamin A (Beta-Carotene)

According to a report by the Journal of the American Medical Association of Ophthalmology, we need to obtain adequate vitamin A to prevent xerophthalmia and night blindness, particularly if we’re low in other key nutrients. (7)

Vitamin A is an antioxidant and has been shown to prevent loss of vision caused by degenerative conditions, such as cataract and macular degeneration. Studies also show that vitamin A with other antioxidants helps slow the progression of neuropathy (nerve damage) — diabetic neuropathy — in the eyes caused by diabetes.

7. Omega-3 Fatty Acids

Omega-3 fatty acids have immense benefits for dozens of different health conditions, all because they’re anti-inflammatory and able to slow down the effects of aging. The people most likely to be omega-3-deficient include those who consume a large amount of processed foods, hydrogenated vegetable oils, and those on a vegan or vegetarian diet that doesn’t include fish.

They’re powerful at protecting tissue — so much so that they’re commonly given to people with chronic tissue damage like those with arthritis and heart disease. Omega-3s stabilize blood sugar levels, which lowers inflammatory responses, helps fight eye damage caused by diabetes, improves circulation and helps stop cells from mutating.

Best Foods for Eye Health

Wondering what the key is to getting the eye vitamins you need to protect your vision into older age? Eat real foods first and foremost — plus aim to have some raw foods like veggies that are uncooked.

Preserve antioxidants in your food by cutting and cooking them as close to the time you’ll be eating them as possible, and cook your foods at low temperatures as much as possible to avoid destroying delicate phytonutrients.

Consume plenty of the foods listed below by steaming, sautéing or eating them raw in the case of veggies and fruit. Try to also buy organic, fresh, wild-caught foods as much as possible to get the highest nutrient concentrations of eye vitamins and lowest amount of pesticides or other toxic chemicals.

The following are some of the best foods to eat in order to get the best eye vitamins:

• Carrots and carrot juice
• Leafy green veggies (turnip greens, kale, mustard greens, collard greens, spinach)
• Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
• Citrus fruits (oranges, grapefruit, lemon and limes)
• Sweet potatoes
• Green beans
• Eggs (including the yolk)
• Berries
• Papaya, mango, kiwi, melon and guava
• Corn
• Red bell peppers
• Peas
• Nuts and seeds (sunflower, sesame, hazelnut, almond, brazil nuts, etc.)
• Wild-caught seafood, omega-3 foods and high-zinc foods (salmon, mackerel, sardines, herring, halibut, tuna, etc.) plus grass-fed meat, cage-free eggs and pasture-raised poultry

Benefits of Eye Vitamins

How do vitamins and certain foods help eye health? See below.

1. They Stop Free Radical Damage (Oxidative Stress)

Certain vitamins and antioxidant, such as lutein and vitamin C, help fight free radical damage in the eyes caused over time by things like a poor diet, blue light emissions from computer screens and sun/UV light exposure. We need these vitamins to fight the effects of aging and slow down oxidative damage in general, which we all experience as we age from a combination of factors (the ones listed above, in addition to alcohol or smoking and being exposed to various environmental pollutants).

Vision loss and disorders like macular degeneration and cataracts are all ultimately caused by the process of oxidative damage, which is why the elderly and people with unhealthy lifestyles are most susceptible to vision loss and eye problems, especially when they’re low in certain vitamins. Oxidative damage can cause problems with blood reaching the eyes, damage the blood vessels, complicate eye surgeries, and lead to diseases that hinder normal vision, like diabetes and heart disease.

2. Help Prevent Macular Degeneration

Antioxidants like lutein and zeathanin protect healthy cells in the eyes while halting the growth of malignant cells that cause damage to vision. Certain vitamins help beat back age-related macular degeneration, which is considered the most common cause of blindness among older adults.

Eye vitamins help filter out a percentage of damaging short-wavelength UV light that negatively affects delicate parts of the eyes, such as the retina. The Age-Related Eye Disease Study showed that a 40–80 milligrams a day intake of zinc, taken with antioxidants beta-carotene, vitamin E and vitamin C, slows the progression of advanced macular degeneration by about 25 percent and visual acuity loss by 19 percent in individuals with a high risk for these diseases.

3. Lower the Risk for Cataracts

Within the eyes, one of the most important functions of the lens is to collect and focus light on the retina, which allows us to see clearly without “cloudiness.” It’s important to consume antioxidants that help keep the lens clear and protected from damage, otherwise cataracts can form and blur vision, often permanently.

Studies have found that higher dietary intakes of lutein and zeaxanthin along with beneficial vitamin E is associated with a significantly decreased risk of cataract formation, plus improved vision in people who already have cataracts. According to the American Optometric Association, zinc deficiency has also been tied to cloudy vision and poor night vision since it helps bring vitamin A from the liver into the retina.

4. Reduce Glaucoma, Eye Fatigue, Glare and Light Sensitivity

The more damaged the tissues in the eye become, the more inaccurate and sensitive vision becomes. Eye vitamins help keep your vision accurate by strengthening the lens, cornea, retina and macula. They’re especially important for precise vision since they prevent cataracts, which cloud the lens and make it hard for light to be focused.

According to the Glaucoma Research Foundation, a healthy diet high in vitamins A, E and C and zinc can also fight glaucoma, described as tunnel vision or vision loss, that’s caused by damage to the optic nerves in the eyes. (12)

5. Strengthen Tissues in the Eyes and Elsewhere

As mentioned earlier, tissues in the eyes become damaged from oxidative stress and inflammation that’s built up over time due to age and an unhealthy lifestyle. Studies show that omega-3 fatty acids and antioxidants like vitamin E and vitamin C are beneficial for individuals whose immune systems have been weakened due to poor diets, chronic stress and illnesses.

They’re also important for development of the eyes in infants and children. According to an analysis of several studies conducted by researchers at the Harvard School of Public Health, infants who were fed omega-3 (DHA) supplemented formulas showed significantly better visual acuity at two and four months of age compared to those not receiving omega-3s.

Not only do these eye vitamins help protect vision, but they also have other far-reaching benefits for tissues throughout the body (joints, cartilage, ligaments, etc.) since they lower the inflammation that’s the root of most diseases. What good is it to have accurate vision if you have trouble moving around, balancing and functioning normally anyway?

Dosage

Wondering how many fruits and veggies you need to get plenty of these beneficial eye vitamins?

At this time, there isn’t a general recommendation for daily intake of antioxidants like lutein or zeaxanthin. Generally speaking, the more high-antioxidant foods you consume, and the more varied your diet is in terms of “eating a rainbow” worth of colors, the better. Here are a few guidelines, however:

• Most studies show that eye health benefits are greatest when someone consumes 10–30 milligrams of lutein per day or more.
• Aim for about two milligrams of zeaxanthin per day or more.
• Adult men and women should get at least 75–90 milligrams daily of vitamin C, 1,000 milligrams a day of vitamin E (or 1,500 IU) and 700–800 IU daily of vitamin A.
• The recommended amount of zinc for adult women and men is eight to nine milligrams daily.
• The adequate intake of omega-3 is 1.6 grams a day for men and 1.1 grams a day for women, which can obtained through a combination of supplements and foods.

What does this translate to in terms of your diet? These amounts can be obtained pretty easily by eating a varied, colorful, healthy and healing diet full of veggies and fruits. For example, just one cup of kale has more than 22 milligrams of lutein plus considerable vitamin C.

While you can get enough eye vitamins from a well-rounded diet, supplements are also recommended for people who are highly susceptible to eye damage or who have trouble with normal nutrient absorption, such as the elderly who often have weakened digestive systems.

It’s also recommended that you consume foods high in eye vitamins and antioxidants along with healthy fats, since many of these vitamins are “fat-soluble nutrients” that are absorbed best when eaten with a source of lipids (fats). Pair these vitamins with something like omega-3 foods (like salmon), coconut oil, olive oil, avocado, nuts and seeds for proper absorption.

Final Thoughts

• As we get older, the eyes become more susceptible to damage caused by an unhealthy lifestyle and overactive immune system, which results in the body becoming flooded with defense cells and hormones that damage parts of the eyes.
• The top eye vitamins are lutein, zeaxanthin, vitamin C, vitamin E, zinc, vitamin A and omega-3. They help stop free radical damage; prevent macular degeneration; lower the risk for cataracts; reduce glaucoma, eye fatigue, flare and light sensitivity; and strengthen tissues in the eyes and elsewhere.
• Some of the best foods that provide eye vitamins include carrots, leafy greens, cruciferous vegetables, citrus fruits, sweet potatoes, green beans, eggs, berries, papaya, mango, kiwi, melon, guava, corn, red bell peppers, peas, nuts, seeds, wild-caught seafood, grass-fed meat and pasture-raised poultry.

The post Eye Vitamins and Foods: Are You Getting Enough? appeared first on Dr. Axe.

Each and every food that we eat, whether it’s a cheeseburger or green smoothie, contains a proportion of different macronutrients. It’s common for the highest percentage of macronutrients found in the food to actually be how we classify or refer to the food — for example, calling grains and potatoes “carbs” and meat or fish “proteins.”

Given all of the attention they get in the dieting and bodybuilding scenes, you might be wondering what are macronutrients exactly (commonly called”macros” for short)? What are some of the reasons why people might decide to start tracking or counting macros in their diets?

As you’ll learn more about below, keeping track of the macro ratios in your diet might be able to help you achieve some positive changes in terms of your athletic performance and body composition, just as knowing the micronutrients you’re getting can help fight aging and disease. While it’s not totally necessary to track every detail of your macro intake, it helps to have a good understanding of what macros are, the benefits each one has and proportions that might be best for you to aim for depending on your goals.

What Are Macronutrients?

By definition, macronutrients are “energy providing chemicals” or “substances required in relatively large amounts by living organisms.” The calories we consume from the foods in our our diets are categorized into different macronutrients depending on how they’re metabolized and the purposes they serve once digested.

In the human diet there are three primary macronutrients that are founds in all types of foods: fats, proteins and carbohydrates. We cannot live without all three of these macronutrients even for a short period of time, as they’re needed for everything from growth and development to sustaining circulation and providing the brain with enough energy for cognitive functioning.

Most diets emphasize all three macronutrients, such as the macrobiotic diet.

Macronutrients vs. Micronutrients

We use measurements of macronutrients in different foods to describe how many calories they provide (think “big” when you hear macro), while we use measurements of micronutrients to describe levels of vitamins, minerals, enzymes, etc., found in a given food. (Think small, since these are found in trace amounts compared to overall calories.)

• We need both macros and micronutrients to keep our bodies running, since together they supply us with energy, help with production of hormones, nourish our tissues and organs, help produce enzymes, and carry out processes responsible for repair, growth and development.
• Micronutrient is the common term for vitamins and minerals that the body requires in trace amounts. Examples of micronutrients you’re likely familiar with include vitamins A, C, E and D; all B vitamins; zinc; selenium; iron; magnesium; and calcium.
• There are dozens of micronutrients present inside in the body, each one with different roles and uses. For example, vitamins that are often called “antioxidants” (like vitamin C, A and E) help control inflammation, keep us protected from bacteria and viruses, and help with repairing tissue injuries. Selenium is another mineral important for metabolism since it’s involved in the production of the enzyme glutathione peroxidase, known as a “master antioxidant.” B vitamins help transport electrons and supply us with energy. Electrolytes like calcium, potassium and magnesium are needed to balance fluid levels, control muscular movements, maintain bone strength, help with digestion by preventing acid buildup, regulate high blood pressure and much more.
• No single type of food contains all of the many micronutrients we need, which is why variety in your diet is key. Eating different food groups (vegetables, fruit, starchy plants, legumes or sprouted grains, meat, and dairy, for example) helps provide us with enough of all three macronutrients, in addition to enough micronutrients.

Related: 11 Foods That Make You Taller (and Why They Do)

Why We Need Macronutrients

Each of the three major macronutrients — proteins, fats and carbs — has important and distinct roles in the body when it comes to weight management, hormonal balance, immunity, development and so on. Here are some of the most important reasons why we need each macronutrient:

1. Proteins

• Proteins provide four calories per gram, the same amount as carbohydrates but less than fats. Protein foods are made of amino acids, commonly called “the building blocks of the body.”
• There are nine amino acids that are considered “essential” for health, which we must obtain from our diets since our bodies cannot make them on their own.
• Some of the roles that amino acids/proteins have include helping form and maintain muscle mass, providing energy for our cells and brain, helping store away energy for later use in fat stores, making your heart beat, helping build the foundation of vital organs — including your heart, lungs and even your DNA — and supporting growth/development.
• Because of its ties to lean muscle mass and satiety in terms of controlling your appetite, protein is especially important as you age. Protein deficiency can contribute to weakness, mood changes and more. A lack of protein in your diet can cause side effects/symptoms, including muscle weakness or muscle wasting, loss of concentration, weight gain or weight loss (depending on if body fat is increased), anxiety, joint discomfort, and trouble sleeping.
• During our growth and development stages when we are younger, we require the most protein in proportion to body weight. Young children need about 1–1.5 grams of protein per kilogram of body weight, while older children and adults need around 0.8–0.95 grams of protein per kilogram of body weight. The need for protein also goes up during pregnancy in order to help grow the developing fetus, up to about 1.1–1.3 grams of protein per kilogram of pre-pregnancy weight.
• Protein is constantly broken down and used for energy, so you need to replenish your body’s supply on a daily basis by consuming foods that supply protein. (Both plant and meat sources can do this.) Sources include eggs, yogurt, meat, beans and fish (more on this below).

2. Carbohydrates

• Carbohydrates, like protein, provide four calories per gram. The body breaks down various carbohydrate foods (whether simple or complex) into glucose, which is used easily for energy or saved away in muscles and fat stores for later use.
• Carbs are the body’s preferred, No. 1 energy source. However, they aren’t the only macronutrient that supplies energy to cells. This is why it’s possible to follow a low-carb diet and still have enough energy, endurance and muscular strength.
• Carbohydrate foods are digested at different speeds depending on how much fiber, protein and fat they have. Refined and processed carbs release glucose (sugar) into the bloodstream more quickly, leading to symptoms like low energy levels, cravings, overeating, weight gain and brain fog. Eating lots of processed/fast carbs can also increase risk for insulin resistance and diabetes.
• “Slow carbs” like veggies, whole pieces of fruit, ancient grains and legumes, provide a slower release of glucose and better supply of energy for our cells that lasts for longer.

3. Fats

• Fats provide nine calories per gram, making them the most energy-dense macronutrient. However, fats don’t make you fat — they’re actually another source of energy for the body and important for controlling your appetite. In fact, fats are a totally essential part of the diet and also capable of helping with weight management and disease prevention.
• Healthy fats in your diet have the roles of protecting your vital organs, regulating hormone production (including of reproductive hormones like estrogen and testosterone), helping regulate your body temperature, allowing for proper absorption of fat-soluble vitamins, providing your brain with fuel, protecting you from depression and anxiety, and many more.
• It’s best to get a variety of fats in your diet, including those that provide monounsaturated fats (like olive oil or avocados), polyunsaturated fats (like omega-3s from fish, nuts and seeds) and, yes, saturated fats too (like grass-fed beef, coconut oil, or milk and raw dairy). Eating different types of fats won’t increase your risk your heart disease. In fact, it can help raise levels of “good” cholesterol (HDL) while lowering the “bad” (LDL) kind.

Note: In addition to these three macronutrients, alcohol can be another source of calories (energy) in our diets.

Alcohol has seven calories per gram, putting it between carbs/protein and fats. Ethyl alcohol (ethanol) is the type used in beverages we consume, which are usually produced by the fermentation of grains and fruits, resulting in anywhere from 2 percent to 20 percent alcohol by volume. (Beer has the least calories and alcohol based on volume, while hard liquor has the most.)

Related: The Best Postnatal Vitamins for Mom and Baby

Is There One Macronutrient We Need Most?

To reiterate, all three macronutrients are important for survival, not to mention for optimal health, longevity, happiness and feeling your best. Here are several things to keep in mind regarding your intake of the three macronutrients:

• While every person needs all three macronutrients to survive, the amount of each (protein, fat or carbs) in someone’s diet varies widely from person to person. Some people choose to focus on increasing or decreasing one specific macronutrient, such as fat or carbs, in order to achieve weight loss, muscle gain or other benefits.
• Even if you’re increasing carbs and protein (for example, you’re an endurance athlete or trying to build muscle/lose weight), note that your fat intake should never go below 15 percent of your total calories, as this can cause unwanted side effects.
• If on the other hand you’re looking to lose weight and therefore are cutting carbs, keep in mind this doesn’t mean you should aim to eat no carbs. You need at least some carbs in your diet for energy, endurance and hormone balance, especially if you’re a woman, you’re already on the thinner side, or you’re active or an athlete.

While every macronutrient diet plan is different, here are some common macronutrient ratios depending on your fitness/body weight goals:

• For help with weight loss and burning more fat: Lower the amount of carbs in your diet, especially from processed grains and added sugar. A standard macro ratio for losing weight might be about 10 percent to 30 percent of your calories coming from carbs (note: this is considered very low carb, or the ketogenic diet), 40 percent to 50 percent from protein, and 30 percent to 40 percent (or more) from fat.
• If you want to build muscle: Building muscle requires eating enough calories and generally supplying muscles with carbs and protein, so aim for a ratio of about 40 percent to 60 percent calories from carbs, 25 percent to 35 from protein and 15 percent to 25 percent from fat.
• If you’re very active or an endurance athlete: Aim for about the same ratio as building muscle, possibly with even a bit more carbs (up to 70 percent or so).
• If you simply want to maintain: Opinions differ here, but most authorities recommend getting about 30 percent to 50 percent of calories from carbs, 20 percent to 30 percent from protein and 25 percent to 35 percent from fat.
• If you’re looking to gain weight because you’re underweight: Increase your intake of carbs and fats, which can boost your overall calorie intake and allow you to eat enough. You might aim for about 50 percent to 70 percent carbs, 15 percent to 20 percent protein and the remainder from fats.

Should You Count Macronutrients?

“IIFYM,” which stands for “If It Fits Your Macros,” is a type of dietary plan that works by counting macros and usually calories too.

Those following an IIFYM diet plan typically calculate how many grams of each macronutrient they need each day depending on their goals (i.e., weight loss, building muscle, etc.). IIFYM followers then either plan meals carefully to provide the right amount of each macronutrient or eat basically whatever they’d like as long as they stay within the limits for these goals (in other words, “as long as they fit their macros”).

Is IIFYM a good idea? IIFYM might help you reach your fitness or weight-related goals in the short term — plus it might teach you a few things in the process, such as which foods are very high in empty calories or which help you feel most satisfied/fullest for longest.

However, I recommend thinking about what’s even of higher importance: the need to cut out lots of processed, empty calories from your diet, learning moderation and focusing on eating wholesome foods the majority of the time.

Related: What Is the Zone Diet? Meal Plans, Benefits, Risks & Reviews

Top Food Sources

Best Sources of Healthy Protein:

• Bone broth or protein powder made from bone broth — 1 serving: 20 grams
• High-quality whey protein powder  — 1 serving: ~20 grams
• Grass-fed beef  — 3 ounces: 19 grams
• Organic lentils  — 1 cup: 18 grams
• Wild-caught fish (like wild Alaskan salmon, mackerel, tuna, etc.) — 3 ounces salmon: around 17 grams
• Organic chicken — 1 chicken breast: 16 grams
• Raw milk — 1 cup: 8 grams
• Free-range eggs — 1 large egg: 7 grams

How many grams of protein per day do you need? For the average person, I recommend getting enough protein in your diet by consuming at least half your body weight in protein every day in grams. So, for instance, if you weigh 150 pounds, you should consume at least 75 grams of protein.

For athletes or anyone trying to build lean muscle (including while also burning fat and reducing cravings), you likely need even more.

In addition to providing protein, each type of animal protein offers other benefits too, so vary the types you have. For example, chicken or beef liver is packed with B vitamins, iron and vitamin A. Cage-free eggs offer multiple nutrients, including choline, vitamin A and vitamin E.

Focus on buying grass-fed, pasture-raised, wild or cage-free animal proteins. When applicable or available, choose “USDA Organic” or “Certified Organic” protein foods that are free of synthetic additives like growth hormones, pesticides, GMOs, chemical fertilizers, etc. Look for those raised humanely and without antibiotics.

Best Sources of Healthy, Unprocessed Carbohydrates:

• All types of vegetables — Leafy greens (like kale, collard greens, spinach, bok choy, cabbage and romaine lettuce) are still low in carbs and very low in calories. They’re excellent sources of vitamin C, vitamin A, vitamin K, folate and magnesium. Considering how low in calories many veggies are, feel free to load up with every meal if you’d like. Other good choices include peppers, broccoli, squash, cauliflower, green peppers, artichokes, carrots, asparagus, tomatoes and mushrooms. Try filling half your plate with a mix of veggies as often as you can.
• Starchy root veggies — These include potatoes, sweet potatoes, winter squash, cassava and other tubers, which contain many micronutrients and fiber in addition to carbs from starch.
• Fruits (especially berries) — Strawberries, blueberries, raspberries, melon, pineapple, apples, pears and kiwis are high in antioxidants like flavanoids, vitamin A and C, fiber, and potassium. Berries, in particular, are associated with brain health and cancer prevention, which is why they have high ORAC values (oxygen radical absorption capacity), meaning they help fight free radicals.
• Beans/legumes — Some of the best sources of fiber, beans are great for digestion and controlling cholesterol. They’re also a good plant-based source of protein and high in calcium, manganese, folate, phosphorus and iron.
• Sprouted ancient/whole grains — Ancient sprouted grains like quinoa, rice, amaranth, gluten-free oats and buckwheat provide carbs mostly but also some protein too. They’re also good sources of nutrients like fiber, B vitamins, manganese, iron and phosphorus. I recommend eating modest amounts, about one serving per day (if you can tolerate them).

Best Sources of Healthy Fats:

• Coconut oil, milk and flakes — Coconuts are rich in medium-chain fatty acids, which are easy for your body to digest, used to help provide the body with energy, and capable of improving brain and memory function. High amounts of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, in addition to boosting digestive and hormonal health.
• Extra virgin olive oil (EVOO) — EVOO is great for heart health, provides lots of monounsaturated fats and is even a source of certain antioxidants. Studies suggest olive oil can help protect memory and cognitive function in the elderly, works as an anti-inflammatory, and is linked with better emotional/mental health. Avocados also offer monounsaturated fats and make another great choice.
• Butter and ghee — These are other good sources of saturated fats that can help control your appetite, add flavor to foods and help with hormone production.
• Nuts/seeds — These provide omega-3 fatty acids and high levels of fiber, plus some protein, too. Try to include seeds like chia, flax and hemp as well as nuts like almonds and walnuts.
• Wild-caught fish — Fish like salmon, mackerel, halibut, tuna and anchovies are great sources of anti-inflammatory omega-3 fatty acids, as are walnuts and flaxseeds.
• Grass-fed/pasture-raised/wild animal products — Although they’re thought of as protein sources more so than fat sources, many animal products also provide some fat, including conjugated linoleic acid and omega-3s. Liver, wild seafood, cage-free eggs, grass-fed beef and pasture-raised poultry (dark meat) are sources of fatty acids and many micronutrients too (like iron, B vitamins, vitamin A and zinc).

Risks

Most experts feel that counting macros (or calories) is not really necessary long term if you take each meal one by one, focusing on eating unprocessed foods first and foremost, and planning meals and snacks in a balanced way. This approach doesn’t require strict tracking, counting or obsessing, so it provides more flexibility and might be easier to sustain for more than a short time period.

Balanced meals throughout the day — meaning the kinds that include different whole food groups, colors, variety, etc. — also provide at least some of all three major macronutrients you need. If you vary the types of you foods you eat, for example including different types of proteins in your meals (plants vs. animal sources) and different veggies, then you should get adequate micronutrients too.

Final Thoughts

• Macronutrients are compounds found in all foods that humans consume in the largest quantities, providing the bulk of our calories (energy) from our diets.
• The three main categories of macronutrients are carbohydrates, fat and protein. We need all three to stay healthy, but amounts in each person’s diet can differ a lot depending on weight, genetics, level of activity, goals, etc.
• Macronutrients are sometimes referred to as “macros.” Some people choose to count and track their macro intake (a plan called IIFYM) in order to boost weight loss, build muscle, increase exercise performance, etc., though it’s not always necessary, particularly if you take each meal one by one, focusing on eating unprocessed foods first and foremost, and planning meals and snacks in a balanced way.

The post 3 Macronutrients You Need and Top Food Sources appeared first on Dr. Axe.

Doubling as both an important fat-soluble vitamin and potent antioxidant, getting enough vitamin A is absolutely crucial to maintaining overall health. Not only does it play a role in keeping your skin healthy and clear, but it’s also a key factor in disease prevention, immunity and even bone health.

A deficiency in this vital vitamin can cause some pretty scary consequences, ranging from night blindness to scaly skin and stunted growth. However, striking the right balance is equally important, as overdoing it with supplements can also result in serious issues like birth defects and liver problems.

So what does vitamin A do, and how can you be sure you’re getting the right amount in your diet? Here’s what you need to know about this essential micronutrient and how it can impact your health, along with the top vitamin A foods you should consume.

What Is Vitamin A?

Vitamin A is a fat-soluble vitamin that also acts as a powerful antioxidant in the body. It plays a critical role in maintaining vision, neurological function, healthy skin and more. Like all antioxidants, it’s also involved in reducing inflammation through fighting free radical damage.

Vitamin A is found in two primary forms: active vitamin A (also called retinol, which results in retinyl esters) and beta-carotene. Retinol comes from animal-derived foods and is a type of “pre-formed” vitamin A that can be used directly by the body. The other type, which is obtained from colorful fruits and vegetables, is in the form of provitamin carotenoids. Beta-carotene and other types of carotenoids found in plant-based products need to first be converted to retinol, the active form of vitamin A, in order to be utilized by the body. Another form of vitamin A is palmitate, which usually comes in capsule form.

So what is vitamin A good for? Studies have repeatedly shown that antioxidants like vitamin A are vital to good health and longevity. They benefit eye health, boost immunity and foster cell growth. Nutrition experts and physicians recommend obtaining antioxidants primarily by eating a well-balanced diet high in fruits, vegetables and whole foods whenever possible rather than from vitamin supplementation to maximize the potential health benefits.

Benefits

1. Protects Eye Health

One of the most well-known benefits of vitamin A is its ability to boost vision and keep your eyes healthy. This is because it is a critical component of the rhodopsin molecule, which is activated when light shines on the retina, sending a signal to the brain that results in vision. Beta-carotene plays a role in preventing macular degeneration, one of the leading causes of age-related blindness.

In fact, a study published in the Archives of Ophthalmology found that people at high risk for the disease who took a daily multivitamin that included vitamin A, vitamin C, vitamin E, zinc and copper had a 25 percent reduced risk of advanced macular degeneration during a six-year period.

2. Supports Immunity

Vitamin A plays an integral role in immune health and may be especially beneficial for warding off illness and infections. According to a review out of Baltimore, a deficiency in this key vitamin can weaken immunity and even alter the function of immune cells.

It’s been shown that vitamin A deficiency blocks the regeneration of the mucosal barriers, resulting in increased susceptibility of infections. Interestingly, a 2014 study out of Colombia actually estimated that giving 100,000 children vitamin A supplements could save over $340 million in medical costs by reducing the incidence of serious conditions like diarrhea and malaria.

3. Relieves Inflammation

Beta-carotene acts as a powerful antioxidant in the body, helping reduce the buildup of harmful free radicals and prevent oxidative damage to cells while also blocking inflammation.

The anti-inflammatory effects of vitamin A and beta-carotene can have far-reaching effects on many aspects of health, as inflammation is at the root of many chronic conditions, ranging from cancer to heart disease and diabetes. Reduced levels of inflammation are also correlated with a lower risk for neurodegenerative diseases like Alzheimer’s and Parkinson’s as well as improvements of inflammatory conditions like rheumatoid arthritis and Crohn’s disease.

4. Keeps Skin Glowing

Often prescribed by dermatologists to fight acne and wrinkles alike, vitamin A is revered for its potent skin-enhancing properties. One study out of the University of Michigan Medical School’s Department of Dermatology even found that applying retinol topically to the skin significantly improved fine lines and wrinkles, plus increased the skin’s ability to withstand injury.

Due to its anti-inflammatory properties, such as retinaldehyde, vitamin A may also be useful in the treatment of a wide range of skin concerns. In fact, studies show that retinoids may be therapeutic for common skin conditions like psoriasis, eczema and acne.

5. Contains Cancer-Fighting Properties

With the growing body of research demonstrating a strong link between what you eat and your risk of cancer, it should come as no surprise that upping your intakes of vitamin A foods could help protect against cancer development. According to a review published in BioMed Research International, retinoids have been shown to block the growth of skin, bladder, breast, prostate and lung cancer cells in in vitro studies.

High doses of retinoic acid can be toxic to cells, so it’s best to include it through food sources in your diet to prevent or suppress cancer progression over time. Additionally, keep in mind that more is not always better, so moderate your intake to maximize the potential health benefits.

6. Boosts Bone Health

Most of us are well aware of the connection between bone health and nutrients like calcium and vitamin D, but did you know that vitamin A is also a crucial component of bone growth as well?

Hitting just the right balance of vitamin A is essential, however, as both an excess and deficiency in this important vitamin have been linked to compromised bone health. One study conducted at the Institute of Gerontology and Geriatrics at the University of Perugia in Italy even found that plasma retinol levels were significantly lower in elderly women with osteoporosis compared to a control group. The results also showed that low levels of retinol were associated with reduced bone mineral density in the femur.

7. Reduces Cholesterol

Cholesterol is a waxy, fat-like substance found throughout the body. Your body needs cholesterol to function properly, as it’s involved in the synthesis of hormones and makes up the foundation of your cell membranes. Too much cholesterol, however, can build up in your blood vessels, causing them to harden and narrow, increasing the risk of heart disease.

Although human studies are limited, some research shows that getting enough vitamin A in your diet may help naturally lower cholesterol levels to optimize heart health. An animal model out of Brazil, for instance, found that supplementing rats with beta-carotene for six weeks was able to significantly slash levels of total cholesterol in the blood.

8. Aids in Reproduction and Development

Vitamin A is crucial when it comes to proper growth and development throughout all stages of life, but it’s also considered one of the best vitamins for women, in particular. A deficiency in this key vitamin is linked to depressed immune function, a higher morbidity and mortality, and even a greater risk of mother-to-child transmission of HIV-1 for pregnant women.

The American Pediatrics Association lists vitamin A as one of the most important micronutrients during pregnancy, especially with regard to lung function and maturation. Beta-carotene is also considered critical in the prevention of developmental disorders for women who are pregnant or breastfeeding.

9. Promotes Tissue Repair

When it comes to tissue repair and cell regeneration, getting enough vitamin A in your diet is key. Besides being vital to promoting proper skin health, some evidence even suggests that this vitamin could aid in wound healing as well.

A study published in Dermatologic Surgery conducted at Drexel University College of Medicine’s Department of Dermatology in Philadelphia, for instance, found that pretreatment with retinoids improved wound healing after undergoing facial resurfacing procedures. Similarly, an animal model published in the Journal of Nutrition concluded that supplementing with different forms of vitamin A in the diet helped increase wound strength in rats following surgery.

10. Prevents Urinary Stones

If you’ve ever experienced urinary stones, you’re likely all too familiar with just how painful they can be. Urinary stones generally form in the kidneys and then slowly grow and develop in the ureters or bladder. They can cause symptoms like frequent urination, abdominal pain, discomfort and hematuria (bloody urine). Left untreated, they can also cause infections and complications and may even require surgical intervention in some cases.

Some research shows that vitamin A may aid in the prevention of urinary stones. In fact, one study out of the National Institute of Nutrition’s Department of Biophysics in India examined the relationship between vitamin A levels and urinary stone formation among children and found that those with low levels of vitamin A had greater levels of calcium oxalate crystals in the urine, indicating a higher risk of urinary stone formation.

Food Sources

Upping your intake of vitamin A foods is the best way to reap the benefits of this important micronutrient. Here are some of the top vitamin A sources to boost your intake and be sure you’re meeting your daily needs:

1. Winter/butternut squash — 1 cup, cooked cubes: 22,869 international units (457 percent DV)
2. Sweet potato — 1 medium, cooked potato: 21,907 international units (438 percent DV)
3. Kale — 1 cup, chopped: 10,302 international units (206 percent DV)
4. Carrots — 1 medium raw carrot: 10,190 international units (204 percent DV)
5. Beef Liver — 1 ounce: 8,881 international units (178 percent DV)
6. Spinach — 1 cup raw: 2,813 international units (56 percent DV)
7. Dried apricots — 1 ounce: 1,009 international units (20 percent DV)
8. Broccoli — 1 cup raw: 567 international units (11 percent DV)
9. Butter — 1 tablespoon: 350 international units (7 percent DV)
10. Egg yolks — 1 large egg: 245 international units (5 percent DV)

Some other nutritious foods with vitamin A include cod liver oil, green peas, red bell peppers, full-fat raw whole milk, mangoes, tomatoes, cantaloupe, papaya, oatmeal and herbs, such as basil and paprika.

Vitamin A Deficiency

Vitamin A is essential for normal vision as well as proper bone growth, healthy skin, and protection of the mucous membranes of the digestive, respiratory and urinary tracts against infection.

People with long-term malabsorption of fats are more susceptible to developing a vitamin A deficiency. Those with leaky gut syndrome, celiac disease, autoimmune disorders, inflammatory bowel disease, pancreatic disorders or alcohol dependence are also at a higher risk of deficiency.

Vitamin A deficiency has become a public health problem in more than half of all countries, especially in Africa and Southeast Asia, and affects many young children and pregnant women in low-income countries in particular.

This can be a serious problem for children because the lack of vitamin A causes severe visual impairment and blindness and also significantly increases the risk of serious illness, such as infectious diarrhea and measles.

Some of the most common symptoms of a vitamin A deficiency include:

• Xerophthalmia (dryness of the conjunctiva and cornea)
• Night blindness
• Bitot’s spots (buildup of keratin on the conjunctiva)
• Dry lips
• Thick or scaly skin
• Impaired immunity
• Stunted growth in children

Dosage

The recommended vitamin A dosage is around 5,000 international units per day for adults and children over the age of four. Keep in mind that an international unit of retinol is equal to about 0.3 μg of RAE (retinol activity equivalents). Similarly, one international unit of beta-carotene from supplements translates to about 0.15 μg of RAE.

By simply upping your intake of fruits and veggies and incorporating a serving or two of vitamin A sources into each meal, it can be easy (and delicious) to meet your daily needs. Try roasting some carrots as a tasty side dish, serving up some kale alongside your main course or baking some butternut squash with a dollop of grass-fed butter to boost your intake even more.

Vitamin A tablets and supplements are also available, but it’s better to get your intake through a variety of food sources rather than through vitamin A supplements. Not only do foods rich in vitamin A supply a greater amount of many of the important nutrients that you need, but some studies have actually found that supplementation with certain forms of vitamin A, such as beta-carotene, may even be linked to a higher risk of cancer in some populations.

History

Many of the foods rich in vitamin A fit seamlessly into an Ayurvedic diet. Winter squash, for example, is encouraged as a hearty and healthy choice for those looking to lose weight, thanks to its diuretic properties. Sweet potatoes are also known for being highly nourishing and satisfying, plus one of the few foods that works well for all three doshas alike.

Vitamin A foods are also common ingredients used throughout Traditional Chinese Medicine. Kale, for instance, is believed to help strengthen the stomach and promote tissue repair while carrots are said to detoxify, improve vision and strengthen the organs.

Although we now know just how crucial vitamin A is when it comes to growth, development, reproduction and immunity, researchers have only recently begun to uncover the importance of this vitamin over the last 130 years.

Physiologist François Magendie began conducting experiments on dogs in 1816, noting that depriving them of essential nutrients led to higher rates of mortality and corneal ulcers. A few decades later in 1880s, scientists began realizing that there were important, undiscovered nutrients in foods like egg yolks and milk that may be responsible for many of their health-promoting properties.

By 1913, researchers had found that butter and egg yolks, two foods rich in vitamin A, were able to sustain life and support survival in animal models to a greater degree than other types of fat, such as olive oil and lard. In 1932, an organic chemist from Switzerland named Paul Karrer was the first to describe the vitamin A structure, and it was finally isolated just a few years later in 1937.

Since then, a slew of studies have continued to unearth more about the complex relationship between vitamin A and the role that it plays in health, immunity, growth and development.

Risks and Side Effects

High doses of vitamin A may actually do more harm than good. Consuming too much from supplementation or in combination with other antioxidants has been associated with birth defects, lower bone density and liver problems. Vitamin A toxicity can also cause symptoms like jaundice, nausea, loss of appetite, irritability, vomiting and even hair loss.

If you do decide to use vitamin A supplements, make sure to consult with your doctor first, take a low dosage and use supplements from food-based sources if possible. People who drink heavily, smoke, or have kidney or liver disease also should not take vitamin A supplements without talking to a trusted health care professional. Note that vitamin A may also interact with certain medications, including some birth control pills, blood thinners and certain cancer treatments.

Keep in mind that vitamin A is a fat-soluble vitamin and, therefore, needs to be consumed with fat in order to have optimal absorption. A sufficient dietary intake of protein is required for the manufacture of these binding proteins, so inadequate protein intake may result in impaired vitamin A function and deficiency.

Studies have shown that the absorption, metabolism, hepatic release, transport and tissue utilization of vitamin A may depend, in part, on an adequate zinc status. Some studies also suggest that the results of a vitamin D deficiency may be worsened by high supplemental intake of vitamin A.

To prevent issues with vitamin A overdose or hypervitaminosis, opt for food sources and pair them with a well-balanced diet rich in nutrient-dense foods to help maximize your health.

Final Thoughts

• Vitamin A is a fat-soluble vitamin and antioxidant that’s incredibly important to health.
• It’s found in many food sources as both retinol and provitamin A carotenoids. Carotenoids must be converted to retinol before they can be used in the body.
• It benefits skin health, supports immunity, boosts vision, lowers cholesterol and keeps your bones healthy. It’s also necessary for tissue repair and reproduction and may aid in the prevention of cancer and urinary stones.
• Ideally, try to meet most of your needs through food sources rather than supplementation.
• By following a balanced, nutritious diet, you can easily take advantage of the many health benefits that this important vitamin has to offer.

The post Vitamin A Benefits Eye, Skin & Bone Health appeared first on Dr. Axe.

Would you believe that the majority of the population — between 40 percent and 90 percent or more of adults in the U.S., depending on race — is believed to have a vitamin D deficiency? That’s makes it on the most common nutrient deficiencies.

It’s no wonder that this vitamin is now one of the most recommended supplements by physicians, taken in order to treat and/or prevent vitamin D deficiency symptoms.

People with dark skin, those who live in northern regions of the world where there’s less year-round sun exposure and those who are overweight have an even greater chance of experiencing vitamin D deficiency.

Can vitamin D deficiency be cured? Yes, there are ways you can naturally increase your vitamin D levels and decrease your risk of developing related health conditions.

Spending time in the sun, without sunscreen, is your surest way to get enough. Eating vitamin D-rich foods also helps improve your blood levels.

Read on to understand just how much time you need in the sun and what foods help you avoid vitamin D deficiency.

What Is Vitamin D? (Why We Need It)

Vitamin D is a fat-soluble vitamin that’s stored in the liver and fatty tissues. It’s somewhat different than other vitamins because the body makes most of it on its own (with the help of sunlight), rather than solely relying on food sources to get enough.

Why Do We Need Vitamin D?

Here are some of the benefits associated with vitamin D:

• Contributes to bone health by aiding in calcium absorption into the bones, as well as other vitamins and minerals that contribute to skeletal health, including magnesium, vitamin K and phosphorus.
• Supports the immune system and may help prevent prolonged or excessive inflammatory responses, plus some viruses and infections.
• Can help support healthy cell replication and may play a role in protecting against the development of autoimmune conditions.
• Promotes cardiovascular health and helps regulate blood pressure, cholesterol levels and inflammation.
• Helps manage blood sugar levels and works with calcium to regulate insulin secretion.
• May help prevent depression and mood disorders, especially during the winter.
• Seems to play a role in preventing obesity. Studies show deficiency is tied to greater volumes of fat, serum, liver and muscle mass, although the relationship is still being researched.

Vitamin D Deficiency Symptoms

What happens when your vitamin D is low? According to scientific studies and reviews, the most common vitamin D deficiency symptoms include:

• fatigue
• osteoporosis
• heart disease and high blood pressure
• cancer
• autoimmune diseases
• depression and mood disturbances
• poor skin health, including redness, inflammation and dryness
• insomnia
• arthritis and joint pain
• diabetes
• trouble concentrating
• asthma
• hair loss
• multiple sclerosis
• chronic muscle or bone pain
• psoriasis
• fibromyalgia

Causes/Risk Factors/Health Risks

Why do some people develop a deficiency in this vitamin?

It’s believed that one of the biggest reasons that vitamin D deficiency is now a public health problem is because of our modern, primarily indoors lifestyle.

Below is more about the common causes of vitamin D deficiency:

1. Lack of Sun

Most children today spend unprecedented hours inside — watching television, playing video games and surfing the internet. Similarly, most adults work indoors, exercise inside gyms and spend their free time inside their homes where they are sheltered from the sun.

With all this time indoors, it’s no wonder we don’t get enough of the “sunshine vitamin” and that vitamin D deficiency affects over a billion people worldwide.

2. Frequent Use of Sunscreens

As the risk for developing skin cancer has also risen in recent years, doctors strongly encourage the use of sunscreen for children and adults, even through the winter months and when sun exposure is generally limited.

Alarmingly, some research shows that when you wear sunblock SPF 8, you reduce your body’s ability to make vitamin D by 90 percent.

If you choose a sunblock with a higher SPF of 30 (which is the number normally recommended by doctors), you reduce your body’s ability by up to 99 percent. This results in further deficiencies because even though we spend time outdoors, the sunscreen doesn’t allow our bodies to convert vitamin D from the sun.

Other vitamin D deficiency causes and risk factors include:

• Underlying health conditions — Research shows that certain health conditions, such as abdominal obesity, type 2 diabetes, insulin resistance and hypertension, also increases a person’s risk of vitamin D deficiency.
• Having darker skin — According to the National Health and Nutrition Examination Survey, the newest statistics demonstrate that more than 90 percent of people with darker skin pigments (including African-Americans, Hispanics and Asians) living in the United States now suffer from vitamin D insufficiency, while 75 perfect of the white population is deficient.
• Certain occupations — A 2017 study recently revealed that occupation can also play a big role in levels of this vitamin. Researchers found that shift workers, health care workers and indoor workers are at a high risk of developing a deficiency due to reduced outdoor time.
• Being overweight — As the population of overweight and obese adults and children has risen steadily over the past several decades, so has the incidence of vitamin D deficiency symptoms. Sadly, research shows that vitamin D deficiency is correlated with increased risks of developing common cancers, autoimmune diseases, hypertension and various infectious diseases, too.

Is vitamin D deficiency serious?

Public health experts tell us that it can be, and it’s now linked with a growing number of health conditions, such as heart disease, cancer, diabetes and mood-related problems.

Here are some of the potential health risks that may be associated with vitamin D deficiency:

• Weakened bones — A deficiency in vitamin D can result in the softening of your bones, which is called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases your risk for developing osteoporosis and experiencing fractures or broken bones. This is an especially big risk among older adults.
• Susceptibility to infections and viruses — Low levels have been linked with higher incidence of some serious infections, including those that affect the lungs and respiratory system.
• Mood disorders — Because it acts like a hormone within our bodies and affects brain function, vitamin D deficiency has been linked to an increased risk for mood disorders, including depression, seasonal affective disorder and severe mood problems experienced during PMS, insomnia and anxiety.
• Hormone imbalances — Low levels can interfere with proper testosterone and estrogen production, leading to imbalances that can result in many unwanted symptoms. Can lack of vitamin D cause weight gain? It’s possible. Some studies show that lower levels may be linked to weight gain in older adults, but the weight gain is usually relatively small. There’s more to learn about this connection, but it’s speculated that this vitamin may affect where fat cells shrink or get bigger.
• Cognitive/mental health problems — Researchers indicate that deficient adults may perform poorer on standardized exams, may have poorer decision-making skills, and may have difficulty with tasks that require focus and attention. Some research has demonstrated a correlation between low levels of vitamin D and an increased risk for developing schizophrenia and multiple sclerosis.
• Susceptibility to some cancers — Vitamin D deficiency symptoms have been correlated with increased risks for cancer development, especially breast, colon and prostate cancers. According to research published in Frontiers in Endocrinology, D vitamin plays a role in factors that influence tumor growth, cell differentiation and apoptosis. Research shows that it can affect the risk of breast, colon and ovarian cancers, possibly due to its role in the cell life cycle or its ability to block excess estrogen.

Treatment/Prevention

How can you increase your vitamin D level? While some foods provide vitamin D, exposure to sunlight is still the best way to get the amount you need in order to prevent vitamin D deficiency symptoms.

However, research suggests that eating foods that are rich in vitamin D and calcium also helps you acquire more, so try adding high-quality, natural sources into your diet regularly.

Importance of Sunlight Exposure:

Most experts recommend getting about 10 to 15 minutes of direct sunlight daily, without wearing sunscreen, if you are fair- to medium-toned. If you have dark skin, you likely need more time outdoors to make enough vitamin D because you naturally have more protection against effects of UV rays.

Some experts recommend that darker-toned people spend about 40 minutes to one hour in the sun daily if possible.

If it’s the winter, you need to double the recommended time to allow enough vitamin D production to occur.

Here is a good rule of thumb to know that your body is making vitamin D:

• You want to look at your shadow and see that it’s shorter than you are. This tells you that the UV index is high enough.
• Between the hours of 10 a.m. to 3 p.m. is usually when the UV index is highest.

If you are worried about not wearing sunscreen and worried about skin cancer, try applying sunscreen to your face and hands but not on your limbs right away (assuming your limbs are exposed). This leaves enough unexposed skin to properly create the vitamin D you need. 

Overall, increase your levels naturally through the following practices and foods:

1. Sunlight exposure: Aim to spend 10–20 minutes in the sun daily
2. Cod liver oil (take about one tablespoon daily)
3. Halibut
4. Carp fish
5. Mackerel
6. Eel
7. Wild-caught salmon
8. Whitefish
9. Swordfish
10. Rainbow trout
11. Sardines
12. Tuna
13. Pastured eggs
14. Beef liver
15. Raw milk
16. Caviar
17. Fortified milk and dairy products
18. Fortified milk alternatives, such as nut-based milks
19. Maitake and portobello mushrooms (when exposed to UV light)

How can you raise your vitamin D level quickly? For people who have low levels, vitamin D supplements are available, which come in two forms: D2 and D3.

D3 from animal products (specifically from the cholesterol within these products) is closest to the type humans produce. Vitamin D3 is therefore the more active form and believed to convert much faster than D2.

How Much You Need

The recommended daily allowance for vitamin D, according to the U.S. Department of Agriculture, is 600 to 800 international units per day for adults. However, getting significantly more, around 5,000 IU per day, may be more effective — especially since there is little risk in over-supplementing in most cases.

Keep in mind that this is a general recommendation, and there is no way to know the exact amount that’s best for you without a blood test. You may need a higher or lower amount and should speak to your doctor and learn about vitamin D side effects as well.

Here are more recommendations based on age:

Dosage Recommendation for Children:

• 1–3 years: 600 IU (15 mcg/day)
• 4–8 years: 600 IU (15 mcg/day)

For Older Children and Adults:

• 9–70 years: at least 600 IU (15 mcg/day)
• Older adults over 70 years: 800 IU (20 mcg/day)
• Pregnant and breastfeeding: 600 IU (15 mcg/day)

Testing

The only way to know if you are deficient is to have your doctor perform a test, called a 25-hydroxy vitamin D test. This will tell you if, and how severely, you are deficient.

When your doctor performs a blood test and gives you the results for your vitamin D levels, keep these numbers in mind:

• 50+ equals a good level. A 25(OH)D level of >50 nmol/L is now considered the “primary goal.”
• 30–50 means you want to supplement with vitamin D, work on spending more time in the sun and/or add vitamin D foods into your diet.
• Less than 30 means you are very deficient and definitely want to take immediate action to bring those levels up.

When to See Your Doctor

Researchers suggest that anyone with the health conditions below should be tested for vitamin D deficiency, especially if they experience a number of deficiency symptoms described above:

• Ongoing muscle weakness
• Chronic fatigue
• Depression, especially during the winter (which can indicate seasonal depressive disorder)
• Trouble sleeping
• Anxiety
• Weak or broken bones
• Weakened immune system
• Inflammation and swelling

Conclusion

• Between 40% and 80% of adults in the U.S. may suffer from vitamin D deficiency symptoms, which can lead to major health issues, such as cardiovascular disease, diabetes, autoimmune disease and cancer.
• Two major causes of vitamin D deficiency symptoms are a lack of sun exposure and the use of sunscreen.
• Sunlight exposure, without sunscreen, for roughly 10 to 20 minutes per day helps your body make about 10,000 units of natural vitamin D.
• What are the symptoms of vitamin d deficiency in adults? The most common include weakness, chronic fatigue, depression, anxiety, trouble sleeping, weak bones and weak immune system.
• Vitamin D deficiency treatment usually involves vitamin D supplementation, ideally D3 (the more active form). Most adults should take between 600 and 5,000 IU daily.

The post Vitamin D Deficiency Symptoms & Sources to Reverse It! appeared first on Dr. Axe.

You may have heard that zinc benefits include the ability to help people recovering from the common cold or other illnesses, but this mineral is also needed by those who aren’t sick and who don’t have compromised immune function.

As an essential mineral, zinc should be consumed in small amounts every day in order to maintain overall health and perform hundreds of important functions.

What are the benefits of taking zinc, as well as consuming foods high in zinc? Zinc benefits the body in many ways — such as by helping with hormone production, proper growth and repair, improved immunity, and normal digestion.

It also has the ability to act as an anti-inflammatory agent, which means that it may have significant therapeutic benefits for several chronic diseases, such as cancer or heart disease.

So ask yourself: Are you getting enough zinc in your diet?

What Is Zinc?

Zinc is a type of metal and an essential trace element. It’s “essential” because you must obtain it from your diet, since your body can’t make its own.

Behind only iron, it’s the second-most-abundant trace mineral in the human body.

How does zinc help your body exactly? It’s actually present within all bodily tissues and needed for healthy cell division. It acts like an antioxidant within the body, fighting free radical damage and helping slow the aging process.

This mineral also has a major impact on hormonal balance, so for this reason, even a small deficiency can result in an increased risk for infertility or diabetes.

You’ll find zinc in foods that are rich in protein, plus in supplement form. It comes in several forms, including zinc gluconate, zinc acetate (the kind often used in lozenges) and zinc sulfate.

Top 12 Zinc Benefits

Below are some of the most important benefits of zinc and reasons to make sure you get enough of it:

1. Supports Immune Function and May Help Fight Infections/Colds

This mineral is an essential component of pathogen-eliminating signal transduction pathways. It helps control inflammation and prevent elevated inflammatory responses, including release of cytokines, as well as damage to tissues.

It has an intricate function during an immune response because it helps the body return to homeostasis.

It is often taken as a natural over-the-counter remedy for fighting the common cold, flu symptoms, etc. When taken for at least five months, it may reduce your risk of becoming sick with the common cold — plus supplementing once you already feel sick may speed up the healing process.

Research shows that this essential mineral can help with development of immune cells and interfere with the molecular process that causes mucus and bacteria to build within the nasal passages. Ionic zinc, based on its electrical charge, has the ability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking their effects.

One 2020 review of clinical trials found that when zinc supplements are administered to otherwise healthy adults with cold symptoms, the duration of symptoms tends to be significantly reduced. Zinc supplementation was observed to potentially reduce cold duration by 2.25 days on average.

Among people who are sick, even those fighting cancer, it may also reduce symptoms such as fatigue.

2. Acts as a Powerful Antioxidant

This mineral has been shown to be an effective anti-inflammatory and antioxidant agent, helping fight oxidative stress and decrease the chance for disease development. Especially in elderly patients, zinc benefits include the ability to support healthy cell division, potentially preventing cancerous cell mutation and stunting tumor growth.

When researchers from the School of Medicine at the University of Michigan studied potential benefits from zinc supplements among 50 adults, they uncovered that levels of oxidative stress markers were significantly lower in the supplemented group than in the placebo group.

Those with lower levels who didn’t take zinc supplements had higher levels of inflammatory cytokines, higher plasma oxidative stress markers and endothelial cell adhesion molecules.

After supplementation, the incidence of illness-related side effects and infections was also significantly lower in the supplemented group.

3. Can Help Balance Hormones

Because zinc supports normal hormone production, including by increasing testosterone naturally, it can promote reproductive health in both men and women.

This mineral also impacts female sex hormones and is even involved in the creation and release of eggs within and from the ovaries.

Additionally, it’s needed for the production of reproductive hormones, including estrogen and progesterone in women, which both support reproductive health. You can reduce your risk for experiencing problems with menstruation, mood swings, early menopause, infertility and possibly even certain cancers (such as ovarian, cervical and endometrium cancers) by avoiding having either too high or too low levels.

4. Helps Fight Diabetes

This essential mineral is needed to balance most hormones, including insulin, the main hormone involved in the regulation of blood sugar. It positively affects blood sugar levels because it binds to insulin, so insulin is adequately stored in the pancreas and released when glucose enters the bloodstream.

It also allows for proper utilization of digestive enzymes that are necessary for insulin to bind to cells — this way glucose is used as fuel for the body, instead of stored as fat.

As one 2020 abstract explains, zinc “regulates insulin receptors, prolongs the action of insulin and promotes healthy lipid profiles … Abnormal zinc and copper metabolism appears to accompany and may also cause diabetes complications.” It’s now thought that zinc supplementation may have clinical potential as an adjunct therapy for preventing or managing diabetes.

5. Helps Maintain Heart Health by Supporting Blood Vessels

Zinc is needed to maintain the health of cells within the cardiovascular system, while also lowering inflammation and oxidative stress. The endothelium, the thin layer of cells that lines the blood vessels, partially relies on adequate levels of this mineral.

It also assists in heart health by supporting healthy circulation, since it helps with high blood pressure and cholesterol levels from clogged or damaged arteries. This explains why one meta-analysis found that adults with heart failure tended to have lower levels of zinc compared to those with healthier hearts.

6. Can Help Prevent Diarrhea

Zinc deficiency is related to chronic digestive problems and diarrheal diseases. This has been shown in several clinical trails.

Researchers have found that supplementation can be effective in both prophylaxis and as an acute diarrhea remedy.

7. Supports Fertility

Studies show that zinc plays an important role in fertility, especially modulating serum testosterone levels in men and improving sperm quality and motility.

What does zinc do for you sexually? It can potentially improve low sex drive by increasing testosterone levels.

Dietary zinc restriction and deficiency in normal young men are associated with a significant decrease in serum testosterone concentrations, which can negatively impact fertility and lower libido.

In one study by the Department of Internal Medicine at Wayne University, after 20 weeks of zinc restriction, giving patients zinc supplements effectively increased serum testosterone in the majority of men.

This mineral also impacts women’s fertility, since adequate levels are needed during the growth process of a female’s eggs, otherwise eggs cannot properly mature and ovulation suffer.

Other ways that it supports reproductive health are by protecting against infections of the urea system and promoting epithelial integrity by maintaining the lining of the reproductive organs.

8. Aids in Nutrient Absorption and Digestion

This essential mineral affects protein synthesis and is required by the body to use amino acids from foods. It’s also involved in the breakdown of carbohydrates from foods, which are one of the main sources of energy for the body.

For this reason, you can reduce your risk of experiencing low energy levels and adrenal or chronic fatigue by avoiding deficiency.

9. Supports Liver Health

Supplementing with this mineral is shown to reduce the incidence of infection and correlated with lower levels of liver damage. It can promote liver health by reducing inflammation in the liver, decreasing free radical damage, helping with nutrient absorption and allowing for proper waste elimination.

10. Helps with Muscle Growth and Repair

This particular mineral is involved in normal cell division and cell growth, meaning it assists in muscle repair and growth by making it possible for the body to heal itself and maintain strength in the muscular and skeletal systems.

It also helps with the release of testosterone, growth hormone and insulin-like growth factor-1 (IGF-1), all of which build muscle mass and a healthy metabolism.

It can help promote growth of muscle mass because it helps increase the amount of testosterone the body is able to produce following exercise — especially weight training and high intensity interval training.

11. Supports Vision and Eye Health

A high intake of zinc may help reduce the risk for advanced stage age-related macular degeneration and vision loss.

One review of clinical trials found that supplementation alone may not be sufficient to produce clinically meaningful changes in visual acuity, however it seems to help slow down the rate that macular degeneration progresses.

12. Can Help Decrease Acne and Promote Wound Healing

Some of the zinc stored in your body is actually held within your skin, so it’s involved in the development, differentiation and growth of various human tissues. According to a 2019 report, “Disturbances in zinc metabolism may give rise to disorders that typically manifest themselves on the skin.”

Because it supports production of collagen, the most abundant protein in the human body that forms connective tissue, this mineral is sometimes used to help people recovering from burns, ulcers, slow-healing wounds, and other types of skin damage or injuries. It can also support the immune system in a way that may limit skin’s susceptibility to infections while healing.

Additionally, this mineral is used to help naturally decrease acne breakouts due to its anti-inflammatory properties. It’s considered by some experts to be “a promising alternative to other acne treatments owing to its low cost, efficacy, and lack of systemic side effects.”

Some studies suggest that higher levels of zinc in one’s diet may lead to less severe acne breakouts.

A 2020 review of clinical trials also concluded that in addition to treating acne, zinc may be of some benefit in the treatment plan for atopic dermatitis and diaper dermatitis.

Signs of Deficiency

Zinc deficiency can lead to a number of health issues. According to researchers at the Department of Dermatology at the University of California:

Zinc plays an essential role in numerous biochemical pathways: organ systems, including the integumentary, gastrointestinal, central nervous system, immune, skeletal, and reproductive systems… Zinc deficiency results in dysfunction of both humoral and cell-mediated immunity and increases the susceptibility to infection.

If you have low levels of zinc due to a lack in your diet, it’s possible to experience negative reactions like:

• frequently getting sick
• chronic fatigue (feeling like you’re always tired and run down)
• digestive issues
• poor concentration
• stunted growth
• the inability to heal wounds

Zinc deficiency is somewhat common around the world, including in the U.S. A 2019 report estimates that up to 17 percent of the global population is at risk for inadequate intake.

It typically occurs when someone doesn’t eat enough foods that contain the mineral or has trouble absorbing and using it from foods due to digestive disorders or very poor gut health.

Who is most at risk for low intake? Anyone following a plant-based diet that doesn’t include meat or dairy products (like vegans or vegetarians) are usually at the greatest risk since, their diets eliminate the top zinc food sources. While some plant foods have small amounts, animal products are the richest sources.

People who suffer from long-term health issues like sickle cell disease, severe stomach-acid issues, and chronic digestive problems like leaky gut syndrome or alcoholism are also more likely to have a zinc deficiency.

Finally, it’s believed that women taking birth control pills or who are on hormone replacement therapy drugs may also be at a higher risk, since this can interfere with zinc’s hormone-related roles in the body. Pregnant women, lactating women and breastfed infants should also be careful to consume enough of this essential mineral to support normal development.

Foods

Which foods contain zinc? The best way to avoid deficiency is by increasing your dietary intake. High-protein foods, such as red meat, poultry, other meats, nuts and beans, contain the highest amounts of naturally occurring zinc.

Oysters actually contain the most of any food, but we generally recommend avoiding shellfish for a number of reasons.

Here are the top 12 food sources of zinc (percentages below are based on the average adult women’s recommended daily intake of eight milligrams/day):

1. Lamb — 3 ounces: 2.9 milligrams (35 percent DV)
2. Grass-fed beef — 3 ounces: 2.6 milligrams (32 percent DV)
3. Chickpeas — 1 cup cooked: 2.5 milligrams (31 percent DV)
4. Cashews — ¼ cup: 1.9 milligrams (23 percent DV)
5. Pumpkin seeds — ¼ cup: 1.6 milligrams (20 percent DV)
6. Yogurt (or Kefir) — 1 container of plain yogurt/6 ounces: 1 milligrams (12.5 percent DV)
7. Chicken — 3 ounces: 1 milligrams (12.5 percent DV)
8. Turkey — 3 ounces: 1 milligrams (12.5 percent DV)
9. Eggs — 1 large: 0.6 milligrams (7 percent DV)
10. Mushrooms — 1 cup: 0.6 milligrams (7 percent DV)
11. Salmon  — 3 ounces: 0.5 milligrams (6 percent DV)
12. Cocoa powder — 1 tablespoon: 0.3 milligrams (3 percent DV)

Recipes:

You can add more zinc to your diet naturally by including plenty of zinc-rich foods in your meals. Here are three ideas to get you started:

• Garlic Lamb Roast Recipe
• Crockpot Beef Stew Recipe
• Herbed Turkey Breast Recipe

Supplements and Dosage

Sometimes, zinc supplements are used to prevent or treat a deficiency. People who are unable to get enough through their diets or who can’t properly absorb it may benefit from zinc supplements.

This mineral is usually available in various forms, including oral zinc lozenges, syrups, gels and capsules. It’s also found in most multivitamin and mineral supplements.

These supplements can contain zinc in several forms:

• zinc oxide
• zinc gluconate
• zinc sulfate
• zinc acetate

As of now, all are believed to work in very similar ways so one type is not thought to be superior over the others. Ideally look for “enzyme activated” supplements to support zinc absorption.

Typically, prescribed zinc supplements (like zinc sulfate) are taken by mouth, but sometimes patients receive zinc injections under the care of a health care professional.

Dosage Recommendations:

How much zinc should you take in a day? According to the U.S. Department of Agriculture, the dietary reference intakes for zinc below are based on age and gender:

Infants:

• 0–6 months: 2 milligrams/day
• 7–12 months: 3 milligrams/day

Children:

• 1–3 years: 3 milligrams/day
• 4–8 years: 5 milligrams/day
• 9 –13 years: 8 milligrams/day

Adolescents and adults:

• Males age 14 and over: 11 milligrams/day
• Females age 14 to 18 years: 9 milligrams/day
• Females age 19 and over: 8 milligrams/day
• Pregnant and breastfeeding women: 11 to 12 milligrams/day

How much zinc is safe? How much zinc is too much?

Is 50 milligrams of zinc too much for the average adult? Most experts consider the tolerable upper limit to be around 40 milligrams per day.

A “high dose” of a zinc supplement is considered to be between 25 and 45 mg/day, so just under 50 mg. This means that before taking any more than the tolerable upper limit of 40 mg/day, discuss this with your doctor, especially if you take daily medications.

That said, some studies have found that taking high doses around 80 to 90 mg/day can help safely fight off cold symptoms. Still, consuming over 40 to 60 mg/day may lead to certain zinc overdose side effects, so speak to your health care professional before increasing your dosage.

When should I take zinc?

In order to maximize zinc absorption, it’s best to take it at least one or two hours before or after meals. If you find that this contributes to stomach pains, try taking it with meals instead.

Toxicity, Risks and Side Effects

Taking high doses of supplemental zinc for a prolonged period can interfere with the body’s absorption of other important minerals, including copper. Zinc supplementation is a common cause of copper deficiency because zinc and copper compete for absorption in the stomach.

Too much zinc has the potential to do the opposite of what zinc is supposed to do — it can depress the immune system and impair blood cell formation. More commonly, only short-term and minor symptoms occur when taking moderately high doses of zinc.

Some people who use zinc nasal sprays and gels long term also experience changes in the ability to smell or taste foods (such as loss of sense of smell, also called anosmia), which can impact appetite.

Some signs of a zinc overdose can include:

• nausea
• indigestion
• diarrhea
• abdominal cramps
• vomiting

Side effects usually occur within three to 10 hours of swallowing the supplements but go away within a short period of time after stopping the supplements.

Another thing to keep in mind is that zinc supplements may interact with several types of medications, including antibiotics, penicillamine (a drug used to treat rheumatoid arthritis) and diuretics. If you use these medications on a regular basis, speak to your health care professional before using zinc supplements.

Conclusion

• Zinc is an essential trace element that’s needed in small amounts every day for supporting immune function, regulating hormone production, promoting growth and repair, reducing inflammation, and fighting free radical damage.
• What are the signs of a zinc deficiency? People with low zinc levels may experience changes in appetite, chronic fatigue, weight gain or loss, hair loss, poor concentration, more frequent colds symptoms, slowed wound healing, and hormonal problems — just to name a few.
• The best way to meet your needs is by increasing your dietary intake, such as by eating red meat and other animal meats, fish, cashews, pumpkin seeds, and yogurt.
• Taking a zinc supplement is another option for people who don’t get enough in their diets or who have issues absorbing this mineral.

The post The Top Zinc Benefits to Improve Health & How to Regulate Levels appeared first on Dr. Axe.

Are you struggling with fatigue, low energy levels, mood changes and a lack of focus? This can be a sign that you’re dealing with a vitamin B12 deficiency. If that’s the case, you’re not alone — and something you want to correct considering the abundance of vitamin B12 benefits.

Up to 40 percent of people may have low levels of vitamin B12, which is an issue that needs to be addressed because this is an essential vitamin for the production of red blood cells and DNA, not to mention all the vitamin B12 benefits it provides. 

Vitamin B12 deficiency is thought to be one of the leading nutrient deficiencies in the world, with a 2004 study showing that it’s a major health concern in many parts of the world, including the U.S., India, Mexico, Central America, South America and certain areas in Africa.

This is a big deal because B12 plays an important role in so many body functions, which is exactly why it’s critical that we get enough vitamin B12 foods in our diets.

So what does it do? This essential nutrient affects your:

• mood
• energy level
• memory
• heart
• skin
• hair
• digestion
• and more

It is also an essential vitamin for:

• addressing adrenal fatigue
• improving pernicious anemia and megaloblastic anemia
• benefiting multiple metabolic functions, including enzyme production, DNA synthesis and hormonal balance 
• maintaining healthy nervous and cardiovascular systems

Because of its wide-reaching roles within the body, a deficiency in this essential vitamin can lead to a range of  symptoms, including:

• chronic fatigue
• mood disorders like depression
• chronic stress or feeling run down

What Is Vitamin B12?

Vitamin B12 actually exists in many forms, and it contains the mineral cobalt, which is why compounds with vitamin B12 are collectively called cobalamins. Two forms of B12 that are active in human metabolism are methylcobalamin and 5-deoxyadenosylcobalamin.

Vitamin B12 benefits the central nervous system in many important ways. It helps maintain the health of nerve cells — including those needed for neurotransmitter signaling — and helps form the protective covering of nerves, called the cell’s myelin sheath.

This means that when B12 levels are low, almost every cognitive function can suffer.

It also helps with digestion and heart health, so a deficiency can lead to both digestive disorders and an increased risk for heart disease. It can come in food sources, hydroxocobalamin vitamin B12 injections or as an intramuscular vitamin.

The National Institute of Health’s (NIH) Dietary Office estimates that somewhere between 1.5 percent to 15 percent of people in the U.S. are deficient in vitamin B12.

Other studies, like one published in the American Journal of Clinical Nutrition in 2000, indicate that this number might be even higher, with up to 39 percent of the population possibly suffering from a vitamin B12 deficiency.

Vitamin B12 Benefits

Wonder how vitamin B12 functions as a health-promoting vitamin? Vitamin B12 functions as a beneficial substance in the following ways:

1. Helps Maintain Energy Levels

Vitamin B12 benefits your metabolism because it’s needed to convert carbohydrates into useable glucose in the body. Glucose from carbohydrate foods is used as a form of energy, so this is the reason why people with deficiencies often experience fatigue.

Research shows that vitamin B12 is also needed for neurotransmitter signaling that helps your muscles contract and gives you energy to go about your day without feeling tired and run down.

People often wonder whether vitamin B12 benefits weight loss. Because a deficiency can lead to sluggishness, chronic fatigue, and mood and appetite changes, it can be hard to lose or maintain weight with these symptoms.

It’s not that increasing your vitamin B12 levels alone will make you lose weight, but correcting a deficiency can boost your energy levels and regulate your appetite so you can continue your health routine.

2. Helps Prevent Memory Loss and Lowers Risk of Neurodegenerative Disease

A vitamin B12 deficiency may cause various neurologic and psychiatric disturbances. Because of its role in nerve health and neurotransmitter signaling, studies indicate that vitamin B12 benefits cognitive function and is used to lower the risk of neurodegenerative diseases, including Alzheimer’s disease and dementia.

A systematic review published in International Psychogeriatrics examined 43 studies investigating the association of vitamin B12 and cognitive impairment or dementia and 17 studies reporting the efficacy of vitamin B12 therapy for these cognitive conditions.

Researchers found that low vitamin B12 levels are associated with Alzheimer’s disease, vascular dementia and Parkinson’s disease. On top of this, B12 supplements were effective in correcting a biochemical deficiency and improved cognition in patients with pre-existing vitamin B12 deficiency.

3. Boosts Mood and Helps the Nervous System to Properly Function

One of the most researched vitamin B12 benefits is its ability to help in healthy regulation of the nervous system, including reducing such mood disorders as depression and anxiety.

Studies highlight that vitamin B12, along with folate, is needed as a major determinant of one-carbon metabolism, which produces the compound called SAM-e (S-adenosyl methionine). SAM-e is crucial for neurological function, dealing with stress and mood regulation.

Vitamin B12 is also needed for concentration and cognitive processes, such as learning, so a deficiency can result in difficulty focusing and an increased risk for attention disorders.

4. Plays a Role in Maintaining Heart Health

Vitamin B12 benefits cardiovascular health in several ways, which is important considering the fact that heart disease is currently the No. 1 cause of death worldwide.

Vitamin B12 helps reduce elevated homocysteine levels, which is now considered a major risk factor for heart disease. Homocysteine is an amino acid, and its levels in the blood are influenced by blood levels of B-complex vitamins, including B12.

Vitamin B12 helps protect against heart disease like a heart attack or stroke by lowering high homocysteine levels in the blood. There is also some evidence that B12 can help control high cholesterol and high blood pressure levels.

B vitamins are also able to control atherosclerotic diseases, in which someone experiences a dangerous buildup of plaque in the arteries.

5. Needed for Healthy Skin and Hair

Vitamin B12 is essential for healthy skin, hair and nails because it plays a major part in cell reproduction. Research suggests that vitamin B12 boosts skin health by reducing redness, dryness, inflammation and acne blemishes — and can be applied to the skin for psoriasis and eczema.

It can also reduce hair breakage and help nails become stronger.

6. Aids in Digestion

Due to its role in helping with digestive enzyme production, B12 is needed to support a healthy metabolism and the breakdown of foods within the stomach.

One of the ways that vitamin B12 benefits digestion? It’s proven to help foster healthy bacteria within the gut environment.

The elimination of harmful bacteria in the digestive tract — and simultaneously the presence of beneficial bacteria — is what prevents digestive disorders like inflammatory bowel disease or candida.

7. Needed for a Healthy Pregnancy

Vitamin B12 is needed to create nucleic acid, or DNA — the basic genetic material that’s used to create the entire body. Therefore, the nutrient is not only a key nutrient for growth and development, but a vital component of a healthy pregnancy.

Vitamin B12 also interacts with folate in the body, so it may help lower the risk of birth defects, such as neural tube defects. When a pregnant woman’s B12 supply is low, the folate that’s needed for DNA synthesis remains trapped, and cell replication is impaired.

Studies report a two- to four-fold increased risk of neural tube defects with low vitamin B12 status.

8. May Help Prevent Cancer

Vitamin B12 supplementation is now being studied as a way to help lower the risk of certain kinds of cancers, especially when taken with folate.

Some preliminary research shows that vitamin B12 benefits the immune system enough to potentially help prevent cancer, including cervical, prostate and colon cancers. A study published in the International Journal of Cancer found that low B12 levels may increase the risk of gastric cancer.

Research from 1999 found that B12 status may influence breast carcinogenesis, making it a possible risk factor for breast cancer prevention.

9. Helps Produce Red Blood Cells and Prevent Anemia

Vitamin B12 is needed to help produce a healthy level of red blood cells. It helps prevent a type of anemia called megaloblastic anemia, also known as vitamin B12 deficiency anemia, which results in symptoms like chronic fatigue and weakness.

Research published by Mayo Clinic indicates that a number of individuals with B12 deficiency may present with classic megaloblastic anemia, a blood disorder that occurs when bone marrow produces large, abnormal red blood cells or megaloblasts.

An autoimmune disorder called pernicious anemia is a type of megaloblastic anemia that occurs when the body isn’t able to absorb vitamin B12 properly. Reports describe treatment for pernicious anemia involving therapeutic doses of B12, either through intramuscular injections or orally.

B12 Deficiency

Vitamin B12 deficiency can be hard to detect, especially considering how common the symptoms of a vitamin B12 deficiency can be, such as feeling tired or unfocused.

Symptoms may include:

• Constantly feeling tired or chronic fatigue
• Muscle aches and weakness
• Joint pain
• Difficulty breathing or shortness of breath
• Feeling dizzy
• Poor memory
• Inability to concentrate well
• Mood changes, like increased depression and anxiety
• Having abnormal heart problems, such as palpitations
• Poor dental health, including bleeding gums and mouth sores
• Digestive problems like nausea, diarrhea or cramping
• A poor appetite
• A more serious deficiency can also cause a form of anemia called pernicious anemia, a serious condition that can cause memory loss, confusion and even long-term dementia.

Who is most at risk for having a deficiency?

• Older adults who tend to have impaired digestion are one of the most susceptible populations. This is because older people tend to produce less stomach acid that is needed to convert the vitamin properly.
• People who don’t eat meat
• Smokers are at higher risk because nicotine can block absorption.
• Alcoholics
• People with anemia
• People with digestive disorders, like celiac or Crohn’s disease

Foods

Animal foods are the best food sources of vitamin B12, including:

• organic, grass-fed dairy products
• cage-free eggs
• grass-fed meat
• wild-caught fish
• organic poultry
• organ meats

According to the NIH, plant foods do not naturally contain vitamin B12 unless they are synthetically fortified.

Vitamin B12 can be found to some degree in fortified plant foods like nutritional yeast, fortified grain products and algae sea vegetables. However, most of these are not thought to be nearly as absorbable as natural animal sources.

Although the exact rate of absorbability depends on the person’s digestive health, here are the top food sources that provide vitamin B12:

1. Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
2. Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
3. Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
4. Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
5. Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
6. Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
7. Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
8. Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
9. Cottage cheese: 1 cup: 0.97 microgram (16 percent DV)
10. Eggs: 1 large: 0.6 microgram (11 percent DV)

Supplements and Dosage

Vitamin B12 can be taken in tablet form, drops that you place under the tongue (called sublingual B12), oral spray form, as gel formulations or even in the form of injection.

You can use any of these types of vitamin B12 supplements, but make sure you choose a high-quality product from a reputable source. If you are curious about B12 injections, talk to your doctor about confirming a deficiency and how to go about this process.

Keep in mind that sometimes older adults do better supplementing with drops and oral spray forms of B12 because they have trouble with the absorption of the vitamin in the stomach.

For adults who are looking to boost their B vitamin levels with something other than whole foods, take B12 as part of a whole foods-based B-complex supplement or a high-quality, whole foods-based multivitamin. These contain the full spectrum of B vitamins that all work together within the body to carry out functions and balance one another, hence the “complex” name this group is given.

Within a vitamin B-complex supplement, you’ll find other important B vitamins — like biotin, thiamine, niacin and riboflavin — that require one another to be present for the best results.

Compared to other vitamins, we don’t need a very large amount of vitamin B12, but we do need to replenish our supplies just about ever day. B vitamins are water-soluble and flushed out of the body somewhat easily, so to maintain levels of the recommended amount within the bloodstream and prevent a vitamin B12 deficiency, we need to eat food sources of B vitamins often.

The NIH reports that the recommended dietary allowance (RDA) for vitamin B12 is:

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

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

Recipes

The best food sources of vitamin B12 are animal products, like organic meats and wild-caught fish. Cooking with nutritional yeast is another great way to increase your vitamin B12 levels when you aren’t eating meat.

Here are some delicious recipes that contain a good amount of vitamin B12:

• Slow Cooker Beef Stew
• Cheesy Chicken and Rice Casserole
• Blackened Salmon Recipe
• Garlic Lamb Roast
• Vegan Alfredo

Risks and Side Effects

Vitamin B12 absorption can be hindered when someone has a history of alcoholism or heavy smoking. In addition to alcohol and nicotine, long-term antibiotic use can also reduce the ability of the stomach to absorb and use vitamin B12.

For this reason, anyone who has used stomach acid-controlling drugs may want to talk to her or his doctor about needing vitamin B12 supplements.

Potassium supplements can also reduce absorption of vitamin B12 benefits, so if you take large amounts of potassium in supplement form, you should watch out for a possible vitamin B12 deficiency. Potassium from food sources shouldn’t cause a problem, but very high amounts may set someone up for a vitamin B12 deficiency.

Conclusion

• Vitamin B12 is a water-soluble nutrient in the vitamin B complex that the body needs in small amounts to function properly.
• Vitamin B12 benefits your energy levels, mood, memory, heart, hair, skin and digestion. It’s also essential for the production of DNA and red blood cells.
• Vitamin B12 deficiency can lead to a number of health issues, including chronic fatigue, nerve damage, mood disorders, neurodegenerative disorders, heart issues, anemia and neural tube defects in infants.
• To reverse vitamin B12 deficiency, consume more natural sources of vitamin B12, including beef liver, organic meats and wild-caught salmon. You should also take a probiotic daily and work on the health of your gut by eliminating inflammatory foods.
• If you are experiencing symptoms of vitamin B12 deficiency because of your dietary choices, age or health condition, consider taking a whole foods-based B complex supplement.

The post Vitamin B12 Benefits That You’re Probably Missing appeared first on Dr. Axe.

Potassium is an important electrolyte and the third most abundant mineral in the body. It is the main compound that interacts with sodium to perform a number of important functions every single day, especially balancing fluids and mineral levels within the body. That’s why having low potassium levels can be so dangerous.

Potassium is found within all cells of the body, and its levels are controlled by the kidneys. It’s needed for numerous cellular functions, including regulating heartbeat rhythms and nerve impulses, allowing muscles to contract, preventing muscle aches, supporting digestive health, and boosting energy levels.

What Are the Risks of Low Potassium?

Unfortunately, many children and adults in the U.S. and other developed nations suffer from low potassium. It’s one of the most common nutrient deficiencies in women and men alike.

In fact, the U.S. Department of Agriculture (USDA) estimates that dietary intake of potassium by all groups in the U.S. is lower than the daily recommended amount.

Luckily, it’s possible to prevent low potassium levels and increase your intake naturally from potassium-rich foods. Many foods contain potassium  — in fact, almost all meat, fish and unpasteurized, high-quality dairy products provide a high amount of potassium, as do many vegetables, beans and fruits.

People who are most likely to have low potassium levels include:

• Those who take diuretics in order to treat high blood pressure or heart disease
• Anyone who frequently takes laxatives
• Anyone who has recently had an illness that caused vomiting and diarrhea
• Those with certain kidney or adrenal gland disorders
• Alcoholics
• People with uncontrolled diabetes
• Athletes who exercise for more than one to two hours a day
• Anyone on a very low-calorie diet

Moderately low levels of potassium are very common in the general population and usually result in symptoms, including:

• increased blood pressure
• greater risk for heart disease, especially suffering from a stroke
• increased salt/sodium sensitivity
• higher risk of kidney stones
• fatigue and trouble getting good sleep
• poor concentration and memory
• higher risk for diabetes and insulin resistance
• reduced bone formation due to higher levels of calcium being excreted in urine
• muscle weakness and spasms
• joint pain

Very low potassium levels can result in severe potassium deficiency characterized by a condition called hypokalemia. Symptoms of hypokalemia are serious, sometimes evenly deadly, and include cardiac arrhythmias, muscle weakness and glucose intolerance.

Usually hypokalemia is caused by factors other than not eating enough food rich in potassium, such as complications due to kidney function, diuretic use, or being very sick and losing fluids.

One of the biggest problems with having a low potassium intake is that the body isn’t able to neutralize acids as well. Non-carbonic acids are generated during digestion and metabolism of both plant and animal proteins, including meats, dairy and grains. It’s potassium’s job to balance these acids in order to keep the body at a proper pH, as low potassium can mean the body becomes too acidic.

Fruits and vegetables have built-in acid-neutralizers, but meats, most grains and other animal foods do not. Because the standard American diet is high in both animal proteins and grains and low in fruits and vegetables, most people build up a high amount of acid in the blood.

The result? Poor digestion, impaired cognitive abilities, frequently feeling tired, lower immunity, poorer heart health and many other potential risks.

Recommended Daily Intake of Potassium

As of 2019, an expert committee with the National Academies of Sciences, Engineering, and Medicine established updated recommendations for potassium consumption, which can vary based on age and gender.

Here are the most recent recommendations for potassium:

• 0–6 months: 400 milligrams/day
• 7–12 months: 860 milligrams/day
• 1–3 years: 2,000 milligrams/day
• 4–8 years: 2,300 milligrams/day
• 9–13 years: 2,500 milligrams/day for males and 2,300 milligrams/day for females
• 14–18  years: 3,000 milligrams/day for males and 2,300 milligrams/day for females
• 19 years and older: 3,400 milligrams/day for males and 2,600 milligrams/day for females
• Women who are pregnant or breastfeeding: 2,500–2,900 milligrams/day

Some people may need even more potassium than these numbers, such as athletes who work out for more than one hour most days of the week. Because they have a higher muscle mass and their bodies rely on effective blood flow to help bring nutrients to the vital organs, bones and broken-down muscle tissue, they usually require larger quantities of potassium-rich foods.

How to Avoid Potassium Deficiency

It’s always best to get vitamins and minerals from food sources whenever possible in order to avoid complications of low-quality supplements and make sure the nutrients are completely absorbable. Potassium is often added to processed foods — including cereal grains, breads and some sport drinks — but this isn’t the same kind of potassium found in natural, whole foods.

For example, in processed foods that have been fortified with synthetic potassium, some of the most beneficial compounds of potassium (including conjugate anions) are not as absorbable and effective. These anions are typically needed to buffer bones from the effects of acid, but potassium that’s been added to packaged foods, usually in the form of potassium chloride, does not act as a proper bone buffer.

Luckily, about 85 percent of dietary potassium is absorbed by average, healthy adults, so the problem is likely that people aren’t eating enough whole foods rich in potassium, rather than having trouble actually using the potassium once it enters the body. Always try to obtain enough potassium from the various foods that are also high in many other complimentary nutrients that help to balance potassium.

Here are 15 of the best food sources of potassium to consume:

1. Avocado
2. Lima beans
3. Swiss chard
4. Acorn squash
5. Spinach
6. Sweet potato
7. Salmon
8. Dried apricots
9. Pomegranate
10. Coconut water
11. White beans
12. Banana
13. Sardines
14. Peas
15. Beets

The post You Probably Have Low Potassium — Start Eating These 15 Foods appeared first on Dr. Axe.

There’s no doubt that folic acid is incredibly important. Although perhaps most well-known for its impact on prenatal health and neural tube development, this essential B vitamin is involved in so much more.

From supporting heart health to enhancing brain function, folic acid is a water-soluble nutrient that you definitely want to be sure you get enough of.

What is folic acid good for? What does folic acid do in the body? Why would you take folic acid?

Let’s dig in to these questions one at a time and explore how this key vitamin can impact health.

Why You Need It

Folate, also known as vitamin B9, is an important water-soluble vitamin that plays a role in many aspects of health. It aids in cell division and helps make new blood cells by copying and creating DNA.

It also helps the body use vitamin B12 as well as certain amino acids.

Research indicates that a folate deficiency can have serious consequences, including fatigue, painful mouth sores and even an increased risk of birth defects — like heart problems, neural tube defects, spina bifida and anencephaly.

Folic acid is the synthetic form of folate that is found in most prenatal vitamins, supplements and fortified products. Folic acid for pregnancy is often recommended by many doctors to help ensure that folate needs are met and to protect against pregnancy-related complications.

In fact, in 1991, the Centers for Disease Control and Prevention recommended that women with a history of pregnancies affected by neural tube defects should begin taking 4,000 micrograms of folic acid daily from the time they begin planning a pregnancy. A year later in 1992, the U.S. Public Health Service advised that women of childbearing age should start getting at least 400 micrograms of folic acid or folate daily through diet, supplementation or fortified folic acid foods.

In an effort to prevent dangerous birth defects caused by folate deficiency, many countries around the world have strict regulations in place requiring food manufacturers to fortify certain products with folic acid. In the United States, for example, fortification of enriched cereal grains with folic acid was fully authorized in 1996 and fully implemented just two years later, in 1998.

Today, 53 countries around the globe have regulations in place for mandatory fortification of wheat flour in an effort to reduce the risk of birth defects.

Studies suggest that folate is also associated with improved cognitive function and protection against depression and Alzheimer’s disease. It may also help support strong bones, decrease symptoms of restless legs syndrome and promote the health of the nervous system.

Is folate the same as folic acid? If not, what’s the difference between folate vs. folic acid?

Although the terms are often used interchangeably, there are several differences between the two.

Folate is naturally found in food sources like fruits, vegetables and legumes. Folic acid, on the other hand, is the synthetic form of folate and can be taken in supplement form or found in fortified items like enriched flour, pasta, cereal, bread and rice.

Interestingly enough, some studies have found that folic acid is actually more well-absorbed than folate from food sources. A study published in the American Journal of Clinical Nutrition found that the folate in food is about 78 percent as bioavailable as folic acid.

If you eat many high-folate foods, there’s no reason to supplement with 100 percent or more of your daily folic acid requirement as provided by the U.S. Food and Drug Administration. For multivitamins and other supplements containing folic acid, around 15 percent to 20 percent of the daily recommended amount of folic acid is plenty.

Fermented folic acid is also preferable. Fermentation is a process of pre-digestion that may be able to prevent unmetabolized folic acid buildup.

Filling your plate with folate sources is the best option to meet your daily needs because these foods are also high in other essential nutrients that are important to health. While folic acid supplementation may be a useful tool for preventing deficiency in some, incorporating plenty of nutrient-dense folate and folic acid foods can help most people meet their daily folate requirements while also supplying an array of other crucial vitamins and minerals.

Folic Acid Benefits

1. Promotes a Healthy Pregnancy

Because of its involvement in DNA synthesis and important enzymatic reactions, folate is a critical component of a pregnancy diet.

During pregnancy, your folate requirements even increase to help support fetal growth and development. In fact, many health care professionals even recommend starting supplementation or eating more folic acid foods before pregnancy to prevent birth defects.

One of the most well-known benefits of folate is its ability to reduce the risk of neural tube defects that can affect the brain, spine or spinal cord. However, research suggests that meeting your folate needs can also decrease the risk of anemia, preterm birth and pregnancy complications.

Research also suggests that taking dietary supplements with folate and iron may prevent low hemoglobin or anaemia at delivery.

2. May Decrease Cancer Risk

Emerging research shows that folate could aid in the prevention of certain types of cancer. A review published by the Department of Medicine at St. Michael’s Hospital in Toronto indicates that maintaining adequate folate levels or increasing folate intake from dietary sources and supplementation could reduce the risk of pancreatic cancer and breast cancer for certain populations.

Other studies have found that folate intake could be associated with a lower risk of colorectal, esophageal and ovarian cancers too.

Keep in mind, however, that other studies have shown that excess folic acid intake from supplementation and fortified foods may actually be associated with an increased risk of certain kinds of cancer. More research is needed to fully understand the role that folic acid and folate may play in cancer prevention and development.

3. Supports Heart Health

Studies show that folic acid supports heart health and could help reduce the risk of heart disease.

Higher levels of folate are linked to lower levels of homocysteine, a type of amino acid that can contribute to the formation of blood clots and cause arteries to narrow and harden.

Increasing your intake of folate may help decrease homocysteine levels to prevent heart disease. In fact, a 2012 analysis out of China found that each 200-microgram increase in folate intake was associated with a 12 percent drop in the risk of developing coronary heart disease.

4. Builds Strong Bones

In addition to being associated with a greater risk of heart disease, elevated homocysteine levels may also impact bone health. Studies show that folic acid can decrease homocysteine levels and impact the rate of bone metabolism to promote better bone health.

One 2014 study suggests that increased plasma homocysteine is associated with decreased levels of folate as well as reduced bone mineral density. Plus, another study published in the New England Journal of Medicine showed that higher levels of homocysteine were a risk factor for osteoporotic fractures in older adults.

5. Improves Cognitive Function

Low levels of folate, along with other B vitamins like vitamin B12, have been associated with cognitive decline and dementia. A study published in the American Journal of Clinical Nutrition even found that low folate status was associated with impaired cognitive function in the elderly.

One 2016 study concluded that folic acid supplementation was able to effectively improve cognitive function in older adults with mild cognitive impairment.

Another study published in 2005 also found that a higher intake of folate was linked to a reduced risk of developing Alzheimer’s disease.

6. Reduces Symptoms of Restless Legs Syndrome

Restless legs syndrome is a condition characterized by the urge to move the legs, especially at night. While anyone can be affected by restless legs syndrome, pregnant women are more prone to developing the condition.

Studies show that low levels of folate may be associated with the development of restless legs syndrome, especially during pregnancy. Interestingly, according to a paper in Alternative Medicine Review, folic acid administration may help reduce the symptoms of restless legs syndrome.

Recommended Intake

Most adults need about 400 micrograms of folate, but the daily requirements increase for women who are pregnant or breastfeeding to 600 micrograms and 500 micrograms, respectively.

Folic acid dosage can range anywhere from 100–800 micrograms, and most prenatal vitamins generally include between 600–800 micrograms of folic acid per serving.

How much folic acid is too much? If you get your folate from healthy, whole-food sources like fruits and vegetables, the risk of folic acid overdose is minimal.

However, taking high amounts of supplemental folic acid or eating lots of foods rich in folic acid can increase the risk of adverse side effects. Therefore, it’s best to stick to less than 1,000 milligrams per day from fortified foods and/or supplements.

Food Sources

Ideally, you should get the majority of your folate from natural, whole-food sources like fruits, vegetables and legumes. Not only can these nutrient-dense foods provide folate, but they are also rich in other vitamins and minerals that your body needs.

However, if you’re unable to meet your folate needs through foods or have a condition that impairs absorption, your doctor may recommend taking folic acid dietary supplements or eating more fortified products high in folic acid to help meet your needs. These may include healthy cereals, whole grain products, enriched breads, pastas and rice.

What foods have folic acid? Which contain natural folate instead?

Folate can typically be found in fruits, veggies and legumes, including foods like spinach, asparagus, avocados and beans. It’s also found naturally in beef liver, a nutrient-dense ingredient that can supply up to 54 percent of your daily folate requirement.

Folic acid, on the other hand, is present in enriched products, meaning it has been added into the final product to boost its nutrient content. Some of the top folic acid sources include rice, bread, pasta and cereal.

Although the exact amounts can vary quite a bit, most contain between 25 percent to 50 percent of the daily recommended value.

In some cases, supplements may be necessary, especially if you have increased needs or any issues with nutrient absorption.

If you do decide to use a supplement, opt for L-methylfolate instead of folic acid tablets. This is the biologically active form of folate, and some research suggests that it may mitigate some of the risks associated with high folic acid intake.

Additionally, be sure to also include a range of folate-rich fruits and vegetables in your diet to ensure you meet your micronutrient needs.

Deficiency vs. Too Much

Getting too little or too much folic acid can be detrimental to health. A deficiency can cause symptoms like folic acid anemia, weakness, headaches and fatigue. Conversely, loading up on folic acid can also be harmful and may cause symptoms like cramps, diarrhea and confusion.

Let’s take a closer look at this important balance and how too much or too little can impact your health.

Folate deficiency on its own is uncommon. Since it typically stems from causes like a poor diet, alcoholism or issues with nutrient absorption, folate deficiency is often found coupled with other nutrient deficiencies.

Folic acid deficiency anemia, known as “megaloblastic anemia,” is the main clinical sign of low folic acid and B12. Megaloblastic anemia results in the production of red blood cells that are abnormal and large, causing symptoms like:

• Weakness
• Fatigue
• Pale skin
• Headaches
• Irritability
• Premature hair graying
• Stunted growth
• Shortness of breath
• Heart palpitations
• Difficulty concentrating
• Weight loss
• Nausea

Women who are pregnant or of childbearing age, people with an alcohol dependence, and those with malabsorptive disorders are at the greatest risk for folate deficiency. Folic acid deficiency in the elderly is also a problem, especially in those with a poor diet or decreased appetite.

Conventional folate deficiency treatment typically includes increasing folate levels by making dietary modifications and sometimes taking a folic acid supplement. It’s also important to diagnose and correct other nutrient deficiencies that may also be present, like vitamin B12 deficiency.

If you get your folate from whole-food sources, there’s no need to worry about overdoing it and getting too much folate from your diet. If you take folic acid dietary supplements, however, it’s vital to stick to the recommended dosage.

Adverse side effects of too much folic acid include:

• Cramps
• Diarrhea
• Confusion
• Skin reactions
• Epilepsy
• Changes in sex drive
• Difficulty sleeping
• Mood changes

Risks and Side Effects

Folate is incredibly important to nearly every aspect of health, including the production of red blood cells and supporting development in early pregnancy, so if you suspect that you may have a deficiency, it’s important to talk to your doctor and get your blood levels tested.

Ideally, you should aim to get the majority of your folate through natural food sources, including fruits, vegetables or legumes. However, in some cases, supplemental folic acid for men and women is necessary, either due to issues with absorption or increased nutrient needs.

If you do decide to use a supplement or consume fortified foods to help meet your needs, be sure to avoid going overboard to avoid potential side effects of folic acid. Consuming high amounts can cause symptoms like cramps, epilepsy, mood changes and difficulty sleeping. It may also mask vitamin B12 deficiency, leading to even more health issues if left untreated long term.

Some studies suggest the enzyme needed to convert folic acid into a usable form is very slow, causing unmetabolized folic acid to build up in the plasma and tissues. Although more research is needed, a high intake from supplementation may be associated with an increased risk of prostate cancer and colorectal tumors.

Another danger of excess folic acid intake is that it can mask a deficiency in vitamin B12, which can have detrimental effects on health if left untreated. Long-term vitamin B12 deficiency can lead to problems like anemia, fatigue, nerve damage and even neurological changes.

Conclusion

• Folic acid is a vitamin of the B complex found especially in leafy green vegetables, liver and kidney. To be more specific, folate is the form that is found naturally in most food sources, while folic acid is available in fortified foods and supplements.
• What is folic acid used for? Within the body, folic acid uses include aiding in cell division, replicating and synthesizing DNA and promoting fetal growth and development. It’s especially needed during early pregnancy.
• Potential benefits of folic acid include a reduced risk of cancer, improved cognitive function, stronger bones, enhanced heart health, better pregnancy outcomes and reduced symptoms of restless legs syndrome.
• A deficiency can cause issues like anemia, stunted growth, heart problems and neural tube defects. Conversely, consuming too much folic acid from fortified foods or supplements can lead to other adverse effects on health as well.
• Therefore, you should get most of your folate through whole-food sources, such as fruits, vegetables and legumes, to help meet your daily needs and reduce the risk of side effects.

The post 6 Folic Acid Benefits (Plus, What It Is and How to Get It) appeared first on Dr. Axe.

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

How do you benefit from eating high-calcium foods? Foods that provide calcium support functions including bone building, nerve conduction, heartbeat regulation, muscle contractions and weight maintenance — not to mention prevent calcium deficiency. In order for your body to properly absorb and use calcium, you also need other essential nutrients, including magnesium, vitamin D and vitamin K. This is exactly why it’s best to get the calcium you need from real food sources, or complex food-based supplements in some cases or calcium-fortified sources, rather than taking isolated calcium supplements that aren’t always absorbed well.

As you get older, or if you’re pregnant/nursing or dealing with a condition that depletes calcium, you’ll benefit from getting extra calcium in your diet. Let’s dive in to the best foods high in calcium, how they work to support overall health and some ways that you can use these high-calcium foods in recipes.

What Is Calcium?

Calcium is an essential chemical element found within the human body that typically appears as a soft silver-gray metal. Not only is calcium stored in the bones and teeth of humans and many other animals, but it’s found inside certain layers of the Earth’s crust.

What is the role of calcium in the body? Bone calcium is used as a storage area to release calcium into the bloodstream when it is needed. Calcium is needed for so much more than bone health, though. Eating calcium-rich foods makes it possible for our bodies to achieve optimal nerve transmission (or “intercellular nerve communication”), blood clotting, hormone secretion and muscle contraction.

Another surprising benefit of eating calcium-rich foods? They may help to control your appetite and potentially facilitate weight loss. It’s been shown that calcium foods can enhance sensations of satisfaction after eating, especially when someone is following a low-fat diet or restricting calorie (energy) intake.

Blood calcium is tightly controlled since it plays so many critical functions, including balancing your body’s acid/alkaline body and pH. The body borrows calcium from the bones as needed. In fact, this happens so often that the bones are actually rebuilt about every 10 years. Calcium is also important for controlling levels of magnesium, phosphorus and potassium in the blood.

How many grams of calcium do you need per day to meet your calcium needs? According to the National Institutes of Health, here are the recommended daily value for calcium:

• Birth to 6 months, 200 mg
• Infants 7–12 months, 260 mg
• Children 1–3 years, 700 mg
• Children 4–8 years, 1,000 mg
• Children 9–13 years, 1,300 mg
• Teens 14–18 years, 1,300 mg
• Adults 19–50 years, 1,000 mg
• Adult men 51–70 years, 1,000 mg
• Adult women 51–70 years, 1,200 mg
• Adults 71 years and older, 1,200 mg
• Pregnant and breastfeeding teens, 1,300 mg
• Pregnant and breastfeeding adults, 1,000 mg

Calcium-Rich Foods

Most people immediately think of dairy products when they hear calcium, especially milk. While milk and other dairy products are certainly good sources of calcium, they aren’t the only options. It might surprise you that many different types of nondairy plant and animal-derived foods — including vegetables, fish, nuts and beans — also provide calcium.

Below are the top 15 foods high in calcium:

1. Sardines

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

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

2. Kefir

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

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

3. Milk

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

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

4. Leafy greens

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

One cup (about 190 grams) of chopped collard greens nutrition contains approximately 255 milligrams calcium (27 percent DV).

5. Yogurt

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

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

6. Tofu

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

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

7. Cheese

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

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

Feta cheese is easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is encouraging to those of you who may be sensitive to dairy products.

8. Beans (and lentils)

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

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

9. Whey protein

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

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

10. Seeds

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

Like other seeds, sesame seeds include high amounts of protein, copper, manganese and calcium.

11. Amaranth

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

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

12. Edamame

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

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

13. Almonds

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

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

14. Okra

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

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

15. Figs

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

When dried, the health benefits of figs increase to 162 milligrams calcium (16 percent DV).

Benefits

1. Support Bone Health

More than 10 million U.S. adults are affected by osteoporosis, which is one of the leading causes of broken bones in the elderly and affects more women than men. It likely won’t come as a surprise that foods high in calcium support bone and skeletal health. Depending on the body’s needs, calcium can either be added to bone by cells called osteoblasts or removed from bone by cells called osteoclasts.

The National Osteoporosis Foundation states, “Calcium and vitamin D are essential to building strong, dense bones when you’re young and to keeping them strong and healthy as you age.” Calcium is especially critical in the teens and early 20s when bones are achieving their peak density/mass. The greater the peak bone mass people achieve when they are younger, the longer they can delay osteoporosis or loss of bone mass at a later age.

Calcium intake remains important as someone reaches older age. Ideal sources of calcium for bone health include raw/fermented dairy products and leafy green veggies, since these also provide nutrients like magnesium, potassium and vitamin K.

Unfortunately, many adults lack quality calcium foods in their diets.

2. May Help Prevent Cancer

Studies have shown that consuming calcium-rich foods is associated with a decreased risk of certain types of cancer, especially colon and rectal cancers. Findings from the American Cancer Society’s Cancer Prevention Study II Nutrition Cohort study found that men and women who had the highest intakes of calcium through both their diets and supplements had a reduced risk of colorectal cancer compared with those who had the lowest calcium intakes.

The evidence is not currently strong enough to recommend calcium supplements for the prevention of colon cancer, but eating foods with calcium may have the same effect.

3. Aid Weight Management

Certain clinical studies have found that there is a connection between higher calcium intake from foods high in calcium and lower body weight. It is believed that calcium in the diet can bind to fat in the digestive system, helping it be excreted and possibly preventing some fat absorption, therefore helping lower the amount of calories that actually contribute to fat gain.

4. Improve Blood Pressure and Heart Health

Foods high in calcium help relax smooth muscle tissues found in the veins and arteries. Calcium can also help prevent blood clotting and help reduce blood pressure. In fact, the DASH diet (Dietary Approaches to Stop Hypertension) recommends a diet high in calcium-rich foods like yogurt or kefir because these are foods that help improve blood pressure.

(Note: The natural fat found in dairy products has been shown to have certain benefits, so full-fat dairy is recommended over low-fat dairy.)

How Much Calcium Do You Need Per Day?

The recommended daily allowance (RDA) for calcium is 1,000 milligrams a day for adult men and women under the age of 50. The RDA increases to 1,200 to 2,000 milligrams a day for adults 50–70 and older, since more calcium is needed to protect aging bones.

In many parts of the world, most adults get less calcium than they need for overall health, especially bone health. For example, in many Asian countries it’s common for adults to consume critically low amounts of dietary calcium, with intake levels often less than 400 to 500 milligrams per day. One large study found that across the 74 countries, the average national dietary calcium intake ranged from 175 to 1233 milligrams/day.

Compared to other minerals, we need a higher amount of calcium each day — making foods high in calcium very important for a number of reasons. In fact, we are thought to have enough calcium in our bodies to constitute 2 percent of our total body weight. What happens when you don’t get enough calcium? Calcium deficiency symptoms and risks can include:

• Higher chance of developing osteopenia or osteoporosis
• Tooth decay
• Bone fractures
• Muscle tension
• High blood pressure
• Hardening of the arteries and hypertension
• Inflammation
• PMS symptoms
• Indigestion
• Higher risk for kidney stones and gallstones
• Higher risk for heart disease and diabetes
• Higher risk for certain types of cancer

Do Calcium Supplements Really Work?

What kind of calcium should you take if you’re worried about being calcium-deficient? Research suggests that supplements are not ideal for getting more calcium because there may be potential negative effects of calcium supplements — especially when taken in high doses and when someone is not getting enough vitamin D, magnesium and other key nutrients.

A 2015 study published in the Journal of Internal Medicine states, “Most studies show little evidence of a relationship between calcium intake and bone density, or the rate of bone loss … calcium supplements appear to have a negative risk-benefit effect, and so should not be used routinely in the prevention or treatment of osteoporosis.” There may also be a link between high levels of calcium (mostly from supplements) and hardening/stiffening of the arteries, which can lead to heart disease.

Very high levels of calcium can also interact with drugs intended to treat heart disease, diabetes, epilepsy and other conditions, plus contribute to kidney stones. For those reasons, most experts now agree that the ideal way to get calcium is from a healthy diet that includes various sources of calcium.

If you are going to take a calcium supplement, what brand of calcium supplement is best? The two most popular types of calcium supplements are calcium carbonate and calcium citrate.

If you are going to take calcium supplements, aim to only take about 500 milligrams at one time, since your body cannot absorb much more than this at once. If you need a larger dose, plan to split up doses throughout the day. Calcium is best absorbed when taken with food (and remember to make sure you’re not deficient in vitamin D or vitamin K!).

Precautions

What can too much calcium do to the body? It’s unlikely that you’d get an overwhelming amount of calcium from food sources alone. In fact, it’s believed that most adults in the U.S., and many other developed nations too, do not get enough calcium on a daily basis from their diets.

However in very high amounts — such as from foods and supplements combined — calcium may cause side effects. These can include nausea, bloating, constipation (especially calcium carbonate supplements), dry mouth, abdominal pain, irregular heartbeat, confusion and kidney stones.

If you experience indigestion, diarrhea and cramping when eating dairy foods, avoid these and get calcium from other sources. You might also find that you can tolerate raw milk, goat’s milk or sheep’s milk products but not conventional dairy from most cows.

If you’re a vegetarian/vegan, be sure to get calcium from plant sources, including seaweed, green vegetables, beans, seeds and leafy greens. If you have a history of kidney stones or gallstones, talk to your doctor about the amount of calcium that is best for you.

Final Thoughts

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

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

Whether you’re fighting off an infection or combating a cold, adding a few immune-boosting vitamins to your routine can be incredibly beneficial. In fact, certain vitamins, minerals and supplements have been shown to fine-tune immune function, enhance antibody production and alleviate inflammation to keep you feeling your absolute best.

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

Vitamins

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

1. Vitamin C

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

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

2. Vitamin D3

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

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

Dosage recommendation: 400–800 international units

3. Vitamin A

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

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

4. Vitamin E

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

Dosage recommendation: 15 milligrams

5. Vitamin B6

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

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

Dosage recommendation: 1.2–1.7 milligrams

Minerals

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

1. Zinc

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

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

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

2. Iron

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

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

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

3. Selenium

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

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

Dosage recommendation: 400 micrograms

Other Supplements

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

1. Elderberry Syrup

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

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

Dosage recommendation: 1 tablespoon up to four times daily

2. Probiotics

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

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

Dosage recommendation: 10–100 billion colony-forming units

3. Turmeric

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

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

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

4. Holy Basil

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

Dosage recommendation: 300–2,000 milligrams

5. Oregano Essential Oil

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

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

Dosage recommendation: Dilute one drop in four ounces of liquid

Risks and Side Effects

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

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

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

Final Thoughts

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

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

Magnesium plays a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Health benefits of magnesium cannot be understated, for low levels of this crucial mineral have even been tied to an entire laundry list of chronic conditions — like Alzheimer’s, diabetes, bone-related issues and heart disease. Thus, it goes without saying that no nutritious diet can really ever be complete without a few servings of magnesium-rich foods.

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

Fortunately, there are plenty of delicious options to help you meet your daily needs and prevent magnesium deficiency. In general, the recommended daily intake of magnesium for women is about 310–320 milligrams daily. For men, it’s about 400–420 milligrams per day. (Check out our article on magnesium supplements.)

So what are the best sources of magnesium, and how can you ensure you bet enough in your diet? Start by eating more of these 10 foods high in magnesium.

10. Dark chocolate

We’re not talking about just any type of chocolate but in particular dark chocolate with 70 percent to 85 percent cocoa solids. For just one ounce, it contains 63.8 milligrams of magnesium (16 percent DV).

Dark chocolate is also high in three other minerals, including 0.5 milligram manganese (27 percent DV), 0.5 milligram copper (25 percent DV) and 3.3 milligrams iron (19 percent DV).

Flavanols are the main type of flavonoid found in chocolate. According to Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by reducing blood pressure and improving blood flow to the heart as well as the brain.

Although chocolate can be a great addition to a healthy diet, it’s important to keep in mind that each serving packs in a high amount of dark chocolate calories. To avoid overindulging, it’s best to eat a little piece by itself after a solid meal or include it in a recipe.

The post 10 Foods High in Magnesium appeared first on Dr. Axe.

Magnesium sulfate is one type of magnesium supplement that can help treat symptoms of magnesium deficiency like muscle cramps, fatigue and irritability — plus other common health problems, too, such as constipation.

Virtually every part of our bodies — including our cells, nerves, muscles, bones and hearts — require a steady supply of the nutrient magnesium to maintain normal functioning. Magnesium is an essential mineral, the fourth most abundant in the human body, and also an electrolyte that is present in the body in large amounts. It plays a role in numerous functions, like heart health, muscle contractions and more.

While some people are able to obtain enough magnesium from eating a healthy diet, the majority of adults are actually believed to be deficient. Having low levels of magnesium (called hypomagnesemia) can negatively affect how your nervous system, cardiovascular system and digestive systems work, which is why supplementation is now widely recommended — including magnesium sulfate supplements.

What Is Magnesium Sulfate (What Is It Used For?)

Magnesium sulfate is a type of magnesium supplement. The chemical formula for magnesium sulfate is MgSO_4, meaning it can be broken down into magnesium and sulfate, which is a combination of sulfur and oxygen. 

Magnesium sulfate is available over-the-counter in a few different forms, including capsules, soaking salts and also as an IV. Another name for this product is Epsom salt, a brand name for a type of magnesium salt that seeps through the skin.

How does magnesium sulfate work? It works in several ways, such as by increasing the amount of water in the intestines, causing vasodilation (widening blood vessels and improving blood flow) and blocking the entry of calcium into synaptic endings, which alters neuromuscular transmission. It’s effective at preventing certain types of seizures and convulsions because it blocks transmission between nerves and muscles.

What is magnesium sulfate good for? The No. 1 reason this product is recommended by health care providers is to reverse low amounts of magnesium in the blood (in other words, magnesium deficiency).

Another common reason people use this type of magnesium is to treat constipation, since it works as a natural laxative. Other uses include decreasing muscle soreness, promoting relaxation and improving skin health.

According to an article in the Journal of midwifery and Women’s Health, this type of magnesium is one of the most commonly used medications in obstetric practices today.

By boosting your magnesium levels you can support vital functions, such as muscle control, energy production, electrical impulses, and regulation of calcium and vitamin D levels in the body. Not only can you soak in magnesium sulfate salts in a bath, but you can also find this product in many hair and skin care products due to its hydrating qualities.

Health Benefits and Uses

1. Helps Treat Constipation

Magnesium sulfate is used to help produce a bowel movement when someone is seeking constipation relief. It usually works within 30 minutes to six hours after taking it by mouth.

The most common form used for promoting a bowel movement is magnesium sulfate powder, which is mixed with water. Taking magnesium in this form has an osmotic effect and causes water to be retained in the intestinal lumen. This hydrates stools and makes it easier to pass.

A combination of sodium sulfate, potassium sulfate and magnesium sulfate can also be used to cleanse the colon before a colonoscopy. For this purpose, one serving is usually taken early in the evening before colonoscopy (10 to 12 hours before the second dose), and then another serving is taken in the morning before the test.

2. Can Relieve Muscle Tension and Pain

The body can absorb magnesium through the skin via the process of transdermal absorption. What does magnesium sulfate feel like? Adding Epsom salt to your bath can help relax your muscles, reduce inflammation and decrease joint pain, including aches associated with arthritis or bone pain.

For people who struggle with stiffness, muscle spasms, cramps or ongoing foot pain, soaking effected body parts in a magnesium soak bath with Epsom salts can reduce discomfort and help improve range of motion, including of the ankles, knees and feet. It’s also a good option for people who experience restless leg syndrome, which can make it hard to get quality sleep.

3. Promotes Relaxation

Taking a warm bath with magnesium at night is a simple way to help relieve stress. While magnesium deficiency can increase feelings of anxiety and tension, magnesium sulfate has the opposite effect. It can boost your ability to cope with stress thanks to its effects on neural excitability and blood pressure.

It may even help manage symptoms associated with depression and neuropsychiatric disorders. For those looking to unwind with help from magnesium, this homemade healing bath salts recipe is an easy way to utilize magnesium.

Can you get high off magnesium sulfate? No, despite what some people claim on the internet, using this product will not get you “high,” but it may naturally help you feel more calm.

4. Decreases Bloating and Water Retention

Magnesium sulfate combined with water causes reverse osmosis. This pulls salt and excess fluids out of your body, helping relieve swelling. Using magnesium sulfate capsules or Epsom salts may help discourage water retention and promote elimination, decrease bloating and help to reduce edema tied to inflammation.

5. Can Help Improve Blood Sugar Levels

Magnesium deficiency is believed to be a contributing factor in metabolic syndrome, heart disease, high blood pressure, muscular problems and diabetes. According to Diabetes Self Management website, people with diabetes/insulin resistance are more likely than those without to be low in magnesium — plus high blood glucose levels can further increase the loss of magnesium in the urine.

6. Treats Symptoms of Preeclampsia and Eclampsia During Pregnancy

Preeclampsia and eclampsia can be life-threatening complications that sometimes lead to seizures, stroke, multiple organ failure, and death of the woman and/or baby. Magnesium sulfate has been utilized for seizure control since the 1920 and today is used via IV to prevent seizures associated with preeclampsia (pregnancy-related hypertension), and to control seizures due to eclampsia.

The Collaborative Eclampsia Trial, an international, randomized, placebo-controlled study conducted in 1995, found that women treated with magnesium sulfate had about a 50 percent to 70 percent lower occurrence of convulsions than those treated with other medications, including diazepam and phenytoin. Because it can help prevent seizures during pregnancy, this treatment has also been found to reduce the risk of maternal death.

Additionally, magnesium sulfate is used to lower the risk of an unborn, preterm fetus developing neurological issues and conditions, including cerebral palsy (the leading cause of neurologic impairment in young children).

How does magnesium sulfate provide neuroprotection? While the exact mechanism isn’t entirely understood, research suggests that magnesium can help stabilize circulation and blood pressure/blood flow to the brain and prevent excitatory injury by stabilizing neuronal membranes and blockade of excitatory neurotransmitters, such as glutamate.

Does magnesium sulfate cause hyperreflexia (a condition in which your nervous system overreacts to stimuli and spikes blood pressure)? No. In fact, studies have found beneficial effects of magnesium sulfate on hyperreflexia during labor in patients with spinal cord injuries.

Most hyperreflexia patients receive magnesium intravenously during high-risk labor under the supervision of a doctor in order to prevent complications like changes in blood pressure and heartbeats, constriction of  blood vessels, and changes in the body’s autonomic functions and reflexes.

7. Supports Respiratory Health

Because magnesium relaxes bronchial smooth muscles and has other functions, in supplement form it can be used to manage asthma attacks and improve lung function and breathing. While it’s not typically the first treatment that will be used, magnesium sulfate is sometimes given intravenously or through a nebulizer (a type of inhaler) to treat serious and sudden asthma attacks.

It’s believed to work by inhibiting calcium influx, decreasing histamine release, stopping release of chemicals that cause inflammation, inhibiting chemicals that cause muscle spasms, and by having other effects on nerves and receptors.

Who Should Take It

Magnesium sulfate products are indicated for those with magnesium deficiency, especially if low magnesium levels lead to symptoms like changes in cardiovascular function, muscle spasms, headaches, etc. Obtaining adequate magnesium is important for maintaining normal function of your muscles and nerves, normal blood sugar levels and blood pressure, and for preventing serious cardiovascular and neurological problems.

Certain people can benefit from taking magnesium sulfate more than others. You may be more likely to have magnesium deficiency if:

• You regularly use diuretics or proton pump inhibitors
• You don’t eat a balanced diet that includes fruits and veggies
• You have a history of alcoholism
• You have a medical condition that causes frequent diarrhea/vomiting or stomach/intestinal absorption problems, such as inflammatory bowel diseases like Crohn’s or ulcerative colitis
• You have poorly controlled diabetes

Certain people should avoid using this type of magnesium product or only do so with help from their doctors, including anyone with severe stomach pain, nausea, vomiting, a perforated bowel, a bowel obstruction, severe constipation, colitis, toxic megacolon or neuromuscular diseases.

Make sure that magnesium sulfate supplements are safe for you to use if you have a history of diabetes, kidney disease, an eating disorder, high potassium, a neuromuscular disease or if you’ve been told to follow a low-magnesium diet.

Side Effects & Drug Interactions

Magnesium sulfate side effects can potentially include:

• Diarrhea
• Stomach pains or indigestion
• Symptoms of an allergic reaction, like hives, difficult breathing, swelling of your face, etc.
• Rectal bleeding
• Drowsiness
• Edema

Magnesium sulfate can interact with many medications, including certain antibiotics, thyroid medications, bisphosphonates and tetracycline drugs. In order to prevent drug interactions, avoid taking other medicines within two hours before or after you take magnesium sulfate.

Is magnesium sulfate dangerous if you take too much?

Magnesium overdose is also called magnesium toxicity. It’s very important to follow dosage directions for magnesium sulfate carefully because taking or using too much can cause serious, even life-threatening side effects. Rarely serious complications can occur like respiratory paralysis, hypothermia, low blood pressure, changes in cardiac function, and dangerous changes in potassium and calcium levels in the blood.

What is the first sign of magnesium toxicity? Some include changes in your breathing, slowed reflexes, dizziness due to low blood pressure and digestive issues like nausea.

Is it safe to use magnesium sulfate in pregnancy?

Sometimes administration of magnesium sulfate is used off-label to treat preterm labor, which some studies show is safe, although there’s still risks involved. This use of magnesium sulfate is off-label, which means that it is not an FDA-approved use of the drug. According to the FDA, “Administration of magnesium sulfate injection to pregnant women longer than 5–7 days may lead to low calcium levels and bone problems in the developing baby or fetus, including thin bones, called osteopenia, and bone breaks, called fractures.”

While most magnesium supplements can be safely taken by pregnant women, it’s not exactly known whether taking magnesium sulfate for more than five to seven days or on an ongoing basis during pregnancy or while breastfeeding is safe. Generally speaking it should only be used when clearly needed and when other products are not effective. It’s usually best to use other forms of magnesium in low doses while pregnant to avoid side effects.

Magnesium supplements shouldn’t be used in place of medications that are prescribed for you by your doctor. Always talk to your doctor if you notice potentially serious side effects, like rectal bleeding, changes in heartbeat rhythms, etc. If magnesium sulfate doesn’t cause a bowel movement within one to two days, stop taking it and visit your doctor to rule out other health problems.

Use caution when taking high doses of magnesium in order to prevent magnesium sulfate toxicity. Always get help if you develop symptoms of a magnesium overdose, such as slowed heartbeat, severe drowsiness, dizziness, confusion, muscle weakness or loss of consciousness.

Supplement and Dosage Guide

The recommended daily allowance (RDA) of magnesium is 350 to 420 milligrams per day for most adults, which can be obtained through a combination of foods and supplements. The best way to avoid an overdose in magnesium is to follow dosage directions and avoid taking more than 500 milligrams or so of magnesium a day.

Magnesium sulfate is taken in two primary ways: orally as a supplement taken by mouth or used as Epsom salts in a soaking bath. Sometimes it’s also given intravenously when someone is severely deficient.

• To take magnesium sulfate by mouth: Dissolve one dose of magnesium sulfate in eight ounces of water, stir this mixture and drink it right away. Some people also like to add juice or lemon juice to help enhance the flavor. If you take capsules by mouth, don’t crush or chew the pills, since this can affect how much magnesium is released into your body at one time.
• To use magnesium sulfate as an Epsom salt soak: Dissolve Epsom salt in a bath (you can also use a large bowl of water or a bucket if only soaking your feet), then sit in the mixture and soak for about 20 to 40 minutes. By simply soaking your feet or entire body in a bath containing Epsom salts, you can increase internal levels of magnesium naturally without taking magnesium supplements. Read the product’s directions to know how much Epsom salt to use per gallon of water. To keep the product from going bad, make sure to store it in a dry, room temperature location.
• To treat mild to severe magnesium deficiency: The current protocol for administration of magnesium sulfate is one gram given intravenously (IV) over six hours for four doses for mild deficiency or five grams over three hours for severe deficiency. Maintenance is then between 30–60 mg/kg/day in IV form.
• Magnesium sulfate for preeclampsia: To control eclampsia during pregnancy, four to five grams can be administered via an IV, followed by a maintenance dose that depends on the individual’s reaction.

How long does magnesium sulfate stay in your system?

Magnesium sulfate usually takes effect immediately and can stay in your system for at least several hours and up to about 24 hours. After treatment with high doses of magnesium, levels usually return to normal within a few days.

You can lower your chances of experiencing diarrhea or a stomachache when taking magnesium if you consume it with meals and also drink plenty of water.

Make sure to drink lots of fluids while using magnesium sulfate, since it works in part by absorbing water in the digestive system. Remember that while getting extra magnesium from supplements can be helpful for some people, it’s still important to eat a healthy diet that provides magnesium. Magnesium-rich foods include leafy green veggies, avocados, bananas, beans, whole grain cereals, cocoa and nuts.

How does magnesium sulfate compare to other magnesium supplements?

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind. Overall, more research is needed to determine the comparative bioavailability.

Highly absorbable, magnesium glycinate is less likely to cause laxative effects than some other magnesium supplements.

Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation. Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well.

An oil form of magnesium, magnesium chloride can be applied to skin but also taken in capsule or tablet form, or even used as bath salts like magnesium sulfate. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

Magnesium malate combines the essential mineral magnesium and malic acid, and is more often used for fatigue, weakness, muscle pain and low energy.

Final Thoughts

• Magnesium sulfate is a type of magnesium supplement that is made with the mineral magnesium plus sulfur and oxygen. It’s also called Epsom salt.
• Magnesium sulfate is commonly taken internally for constipation relief or applied to the skin.
• Its other benefits are known to include a boost in magnesium levels, stress reduction, toxin elimination, pain relief and blood sugar improvement. This product is also a remedy for arthritis joint pain and inflammation. It can be used to treat breathing problems like asthma and help women prevent or treat preeclampsia and eclampsia.
• Be sure to drink lots of fluids while using magnesium sulfate, since it works in part by absorbing water in the intestines.
• Magnesium overdose is also called magnesium toxicity. It’s very important to follow dosage directions for magnesium sulfate carefully because taking or using too much can cause serious, even life-threatening side effects.

The post Magnesium Sulfate for Both Constipation & Muscle Relief appeared first on Dr. Axe.

Research shows that nearly two-thirds of adults in the western world do not reach the recommended daily allowance for magnesium, an essential mineral that plays a role in more than 300 enzyme systems in the human body. Magnesium allows for critical functions like healthy blood pressure control, insulin use, muscle contraction and more.

Because many people have trouble with the absorption of magnesium, it’s combined with malic acid and used as a dietary magnesium supplement — known as magnesium malate — for common health concerns like fatigue, weakness, muscle pain and low energy.

What Is Magnesium Malate?

Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in apples and other food sources.

Magnesium plays a role in many bodily functions, including muscle and nerve function, heart rhythm, and blood sugar regulation. Studies suggest that the body doesn’t absorb magnesium well when it’s taken in supplement form alone, so binding it to a compound like malic acid is meant to boost absorption so your body can maintain healthy levels of the mineral.

Malic acid has health benefits of its own, too, and it’s sometimes added to supplements because of its ability to help increase energy levels, improve athletic performance and boost skin health.

When you put the mineral and compound together, you get magnesium malate, a supplement that’s thought to be well-tolerated and taken by people who have low magnesium levels and suffer from muscle pain or fatigue.

Benefits

The potential health benefits of magnesium malate include the following:

1. Boosts Energy and Mood

Magnesium is essential for the production of energy in the body, and it helps enhance mood. Research shows that magnesium supplementation has been successfully used to reduce signs of depression and may be useful as adjuvant therapy.

Magnesium works to boost mood and improve depression symptoms because it’s required as a coenzyme to convert tryptophan to serotonin, a neurotransmitter that’s known as a major determinant of mental health.

Malic acid also helps increase energy levels by participating in the citric acid cycle (also known as the Krebs cycle), a process that generates energy in cells by metabolizing carbohydrates, proteins and fatty acids to create adenosine triphosphate.

2. Supports Muscle and Nerve Function

Magnesium is an important mineral for muscle and nerve function, helping the muscles relax. Using magnesium malate may help reduce muscle cramps and pain.

Additionally, studies suggest that magnesium is essential for nerve transmission, and low levels of the mineral may impact the risk of neurological disorders.

3. Helps Improve Athletic Performance

Magnesium is important for muscle function, and malic acid may help improve athletic performance. When magnesium was studied for its ability to enhance exercise performance, reports showed that the mineral enhanced glucose availability in the brain, muscles and blood and boosted muscle use, including grip strength, lower leg power and jumping performance.

4. May Relieve Fibromyalgia and Chronic Fatigue Symptoms

Magnesium malate may be beneficial for people with fibromyalgia, chronic fatigue syndrome and other pain disorders.

Studies show that magnesium deficiency is largely associated with muscle pain and fatigue, with evidence of a correlation between low magnesium levels and increased substance P, a neurotransmitter that’s known for its role in pain perception.

5. Supports Heart Health

Magnesium helps regulate heart rhythm and may lower the risk of heart disease, according to research published in Nutrients. High magnesium intake is associated with a lower risk of major cardiovascular risk factors, including metabolic syndrome, diabetes and hypertension.

6. Helps with Blood Sugar Regulation

Studies indicate that magnesium helps regulate blood sugar levels and improve insulin sensitivity, making it beneficial for people with diabetes. Higher magnesium intake is associated with reduced risk of type 2 diabetes, according to research published in Diabetes Care.

Risks and Side Effects

Magnesium malate is generally considered safe and well-tolerated when taken as directed. However, like any supplement, it can cause side effects or interact with certain medications, so it’s important to speak to your health care provider to rule out potential interactions and determine the best dosage for your needs.

High doses of magnesium may cause gastrointestinal side effects, such as diarrhea, nausea and stomach cramps. It’s also possible to experience drowsiness, headache and confusion, especially if you take too much magnesium for your body and tolerance.

Although it’s rare, some people may experience allergic reactions to magnesium malate, with potential symptoms including hives, difficulty breathing and swelling. If this occurs, contact your doctor immediately.

Magnesium malate may interact with certain medications, such as antibiotics, blood pressure medications and diuretics. People with kidney problems should use magnesium supplements with caution, as high doses can cause kidney damage.

Dosage and Preparation (Plus Food Sources)

Magnesium malate is taken as a dietary supplement to prevent magnesium deficiency and alleviate issues such as muscle pain, weakness and fatigue.

The recommended dosage of magnesium malate can vary depending on the individual and health condition, but most studies include doses that range between 200–400 milligrams per day. It is best to take a magnesium malate supplement with food, and be sure to drink plenty of water to help with absorption.

If you’re using magnesium malate or any other magnesium supplement, start with a low dose, and work your way up slowly.

Most people can maintain healthy magnesium levels by eating food sources regularly. The top magnesium foods include:

• Flaxseeds
• Sunflower seeds
• Amaranth
• Wheat bran
• Black beans
• Almonds/almond butter
• Cashew
• Cooked spinach
• Avocados
• Mackerel
• Dark chocolate

Eating foods containing malic acid is also beneficial and can help relieve pain, boost exercise performance and promote better iron absorption. Some foods that provide malic acid include:

• Apples
• Cherries
• Grapes
• Blackberries
• Tomatoes
• Broccoli
• Carrots
• Rhubarb
• Potatoes
• Wine

Conclusion

• Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in fruits and vegetables.
• The combination is used to help relieve chronic pain, improve exercise performance, boost energy levels, fight diabetes and promote heart health.
• The recommended magnesium malate dose ranges from 200–400 milligrams per day, depending on your gender, age and health. Before using a magnesium supplement, try adding magnesium-rich foods to your diet, such as wheat bran, avocados, leafy greens, nuts and seeds.

The post What Is Magnesium Malate? Benefits, Uses, Dosage & More appeared first on Dr. Axe.

Magnesium is arguably the most important mineral in the body, which is why magnesium deficiency can be such an issue.

Not only does magnesium help regulate calcium, potassium and sodium, but it’s essential for cellular health and a critical component of over 300 biochemical functions in the body.

Even glutathione, your body’s most powerful antioxidant that has even been called “the master antioxidant,” requires magnesium for its synthesis. Unfortunately, most people are not aware of this, and millions suffer daily from magnesium deficiency without even knowing it.

Severe and long-term deficiency can also contribute to more serious health problems, such as kidney and liver damage, peroxynitrite damage that can lead to migraine headaches, multiple sclerosis, glaucoma or Alzheimer’s disease, and osteoporosis due to poor absorption of vitamin D and calcium.

How do you know if you’re low in magnesium and can benefit from supplementing? It can be difficult to accurately test someone for magnesium deficiency, which is why paying attention to your symptoms is recommended.

Are You at Risk for Magnesium Deficiency?

Who is most susceptible to a magnesium deficiency? According to the National Institute of Health, not everyone is created equal in regard to metabolizing and assimilating magnesium. In fact, certain people are inherently at a greater risk of developing a magnesium deficiency.

Magnesium deficiency can be inherited genetically as an inability to absorb this important mineral. Also, a diet low in high magnesium foods or even emotional or work stress can drain magnesium from the body. Whether inherited, through a deficient diet or even stress, a magnesium deficiency can lead to side effects of migraines, diabetes, fatigue and more.

The four most prominent at-risk groups include:

1. People with gastrointestinal complaints

It really all starts in the gut. Since most magnesium is absorbed in the small intestines, issues like celiac disease, Crohn’s disease and regional enteritis all have a tendency to cause magnesium deficiency. Also, people who elect for surgeries involving the gut, such as resection or bypass of the small intestines, leave themselves vulnerable for magnesium deficiency.

2. People with type II diabetes

Partly due to increased urination, type II diabetics and people suffering from insulin resistance are known to struggle with proper magnesium absorption. Lowering glucose concentrations in the kidneys through natural diet changes can be extremely helpful for these patients.

3. The elderly

For several reasons, as people age their magnesium levels drop. First and foremost, studies have shown that the elderly simply don’t eat magnesium-rich foods as they did when they were younger. This is relatively easy to correct. The uncontrollable risk factor, however, is that as we age we naturally experience reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss.

4. People struggling with alcohol dependence

Alcoholics often experience magnesium deficiency because of a combination of the reasons above. The easiest way to understanding this is to see alcohol as an “antinutrient.” It literally sucks the nutrients out of your cells and prevents proper absorption/utilization of the vitamins and minerals that you consume. Consuming one to two glasses of wine a week is fine for most people, but much more than that is highly taxing on your liver. Alcohol can also deplete the minerals in your body because it causes dehydration, gut floral imbalance, immune system compromise, disturbed sleep patterns and premature aging.

Symptoms

Many people may be magnesium deficient and not even know it. Here are some key symptoms to look out for that could indicate if you are deficient:

1. Leg Cramps

Seventy percent of adults and 7 percent of children experience leg cramps on a regular basis. Turns out, leg cramps can more than a nuisance — they can also be downright excruciating! Because of magnesium’s role in neuromuscular signals and muscle contraction, researchers have observed that magnesium deficiency is often to blame.

More and more health care professionals are prescribing magnesium supplements to help their patients. Restless leg syndrome is another warning sign of a magnesium deficiency. To overcome both leg cramps and restless leg syndrome, you will want to increase your intake of both magnesium and potassium.

2. Insomnia

Magnesium deficiency is often a precursor to sleep disorders, such as anxiety, hyperactivity and restlessness. It’s been suggested that this is because magnesium is vital for GABA function, an inhibitory neurotransmitter known to “calm” the brain and promote relaxation.

Taking around 400 milligrams of magnesium before bed or with dinner is the best time of day to take the supplement. Also, adding in magnesium-rich foods during dinner — like nutrition-packed spinach — may help.

3. Muscle Pain/Fibromyalgia

A study published in Magnesium Research examined the role magnesium plays in fibromyalgia symptoms, and it uncovered that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers.

Oftentimes linked to autoimmune disorders, this research should encourage fibromyalgia patients because it highlights the systemic effects that magnesium supplements have on the body.

4. Anxiety

As magnesium deficiency can affect the central nervous system, more specifically the GABA cycle in the body, its side effects can include irritability and nervousness. As the deficiency worsens, it causes high levels of anxiety and, in severe cases, depression and hallucinations.

In fact, magnesium has been shown to help calm the body, the muscles and help improve mood. It’s a vital mineral for overall mood. For those suffering form anxiety, taking magnesium on a daily basis, and they’ve seen great results.

Magnesium is needed for every cell function from the gut to the brain, so it’s no wonder that it affects so many systems.

5. High Blood Pressure

Magnesium works partnered with calcium to support proper blood pressure and protect the heart. So when you are magnesium-deficient, often you are also low in calcium and tend toward hypertension or high blood pressure.

A study with 241,378 participants published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8 percent. This is profound considering that hypertension causes 50 percent of ischemic strokes in the world.

6. Type II Diabetes

One of the four main causes of magnesium deficiency is type II diabetes, but it’s also a common symptom. U.K. researchers, for example, demonstrated that of the 1,452 adults they examined, low magnesium levels were 10 times more common with new diabetics and 8.6 times more common with known diabetics.

As expected from this data, diets rich in magnesium has been shown to significantly lower the risk of type 2 diabetes because of magnesium’s role in sugar metabolism. Another study discovered that the simple addition of magnesium supplementation (100 milligrams/day) lowered the risk of diabetes by 15 percent!

7. Fatigue

Low energy, weakness and fatigue are common symptoms of magnesium deficiency. Most chronic fatigue syndrome patients are also magnesium-deficient. The University of Maryland Medical Center reports that 300–1,000 milligrams of magnesium per day can help, but you do also want to be careful, as too much magnesium can also cause diarrhea.

If you experience this side effect, you can simply reduce your dosage a little until the side effect subsides.

8. Migraine Headaches

Magnesium deficiency has been linked to migraine headaches due to its importance in balancing neurotransmitters in the body. Double-blind, placebo-controlled studies have shown that 360–600 milligrams of magnesium daily can reduce the frequency of migraine headaches by up to 42 percent.

9. Osteoporosis

The National Institute of Health reports that, “The average person’s body contains about 25 grams of magnesium, and about half of that is in the bones.” This is important to realize, especially for the elderly, who are at risk of bone weakening.

Thankfully, there’s hope! A study published in Biology Trace Element Research uncovered that supplementing with magnesium slowed the development of osteoporosis “significantly” after just 30 days. In addition to taking magnesium supplement, you will also want to consider getting more vitamin D3 and K2 to naturally build bone density.

Causes

Once thought to be relatively rare, magnesium deficiency is more common than most physicians believe. Here’s why:

• Soil depletion, genetically modified organisms (GMOs) and the chemicals in our food have created a recipe for disaster. As minerals are removed, stripped away or no longer available in the soil, the percentage of magnesium present in food has decreased.
• Digestive diseases, like leaky gut, can cause malabsorption of minerals, including magnesium. Today, there are hundreds of millions of people who aren’t absorbing their nutrients. Also, as we age, our mineral absorption tends to decrease, so the probability of having a deficiency increases across the board.
• Chronic disease and medication use is at an all-time high. Most chronic illness is associated with magnesium deficiency and lack of mineral absorption. Medications damage the gut, which is responsible for absorbing magnesium from our food.
• When you follow certain restrictive diets, even if you’re drinking a lot of water, you will lose a lot of water weight and also flush essential electrolytes out of our system, including magnesium, potassium or sodium. This especially occurs in the beginning, so having magnesium-rich drinks like bone broth can help.

Should you worry about magnesium deficiency? It all depends on your risk factors and presenting symptoms. Also, approximately 80 percent of people have low levels of magnesium, so the chances are that you’re probably deficient.

Take note: Only 1 percent of magnesium in your body is in your bloodstream, so often you can have a deficiency, and it would not even be discovered by a common blood test.

Related: What You Need to Know About the Most Common Nutrient Deficiencies in Women

Foods to Eat

You may be surprised to learn that so many recommended healthy foods are rich in magnesium. It’s quite easy to increase your magnesium intake with these nutritious foods.

The top ten magnesium-rich foods are:

1. Spinach
2. Pumpkin seeds
3. Yogurt
4. Yogurt/kefir
5. Almonds
6. Black beans
7. Avocado
8. Figs
9. Dark chocolate
10. Banana

Best Magnesium Supplements

If you think you might be magnesium deficient and you want to improve your levels more quickly, you may consider taking an all-natural supplement.

Because magnesium supplements pose little risk for side effects or toxicity, many health care professionals now recommend that adults take supplements regularly to prevent deficiency. For some, a good multivitamin/mineral can suffice.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind; usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

It’s believed that magnesium in citrate, chelate and chloride forms are absorbed better than magnesium supplements in magnesium oxide and magnesium sulfate forms.

Here’s information about the different types of magnesium supplements:

1. Magnesium Chelate

Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.

2. Magnesium Citrate

This is magnesium combined with citric acid. Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation.

3. Magnesium Chloride Oil

An oil form of magnesium, magnesium chloride can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

4. Magnesium Glycinate

Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

5. Magnesium Threonate

Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

6. Magnesium Orotate

These supplements have orotic acid, and magnesium orotate is beneficial to the heart.

7. Magnesium Sulfate

A combination of magnesium, sulfur and oxygen that is sold as Epsom salt, magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

8. Magnesium Oxide

Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

Magnesium Side Effects

Just as a reminder, when taking 600 milligrams or more of magnesium, 20 percent of people taking magnesium as a supplement can experience diarrhea.

A good recommendation is to hover around the 300–400 milligrams amount and consult your healthcare provider if you experience any disturbances in your GI tract.

Final Thoughts

• Magnesium a vital mineral for the body, and according to research, a magnesium deficiency is associated with just about every illness.
• Causes of magnesium deficiency include soil depletion, digestive diseases and chronic disease.
• Magnesium deficiency symptoms include cramps, insomnia, muscle pain, anxiety, high blood pressure, diabetes, fatigue, migraines and osteoporosis.
• People with GI complaints, diabetes and alcohol dependence, along with the elderly, are at greater risk of becoming magnesium-deficient.

The post 9 Signs You Have Magnesium Deficiency and How to Treat It appeared first on Dr. Axe.

Considering all of the important roles that magnesium plays in the body — and the fact that a magnesium deficiency is one of the leading nutrient deficiencies in adults, with an estimated 80 percent being deficient in this vital mineral — it’s a good idea to consider taking magnesium supplements regularly. Of course, this is in addition to eating plenty magnesium-rich foods.

What does magnesium do for the body, and why can it be detrimental to be deficient?

Magnesium — which comes from the obsolete root word magnes, which was used to mean magnet or magnetic power — may not be the most present mineral in our bodies in terms of its quantity, but it’s certainly one of the most crucial to overall health.

Magnesium benefits include include involved in over 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions, which is why hypomagnesemia (another name for magnesium deficiency) is something you really want to avoid.

What Is Magnesium?

Magnesium is an essential mineral and also an electrolyte. What is magnesium used for in the human body? Some of the main functions of magnesium include:

• Regulating blood pressure
• Keeping bones strong
• Balancing nitric oxide in the body
• Supporting growth and development in babies and children
• Supporting proper function of nerves, muscles, and tissue
• Neutralizing stomach acid
• Moving stools through the intestine and preventing constipation
• Magnesium also makes the process of photosynthesis possible by helping to form chlorophyll, the chemical that allows plants to capture sunlight and turn it into energy

The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low. Magnesium is actually the least abundant serum electrolyte in the body, but it’s still extremely important for your metabolism, enzyme function, energy production and much more.

Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores, either from foods or magnesium supplements, in order to prevent deficiency symptoms. That’s because the body loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production.

Magnesium is naturally present in some foods, synthetically added to other food products, and available in dietary supplement form. Additionally, it’s found in some over-the-counter medicines, such as antacids and laxatives.

What foods are high in magnesium that we should be including our diets? Some of the best choices include dark leafy greens like spinach, beans, avocado and almonds. While it’s best to get as much of this mineral as you can from natural magnesium-rich food sources, magnesium supplements can also help some people who are prone to deficiency, such as older adults, athletes and anyone under a lot of stress.

Types of Magnesium Supplements

What does a magnesium supplement do for you? Because magnesium supplements pose little risk for side effects or toxicity, many health care professionals now recommend that adults take supplements regularly to prevent deficiency.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind. One study indicated that magnesium citrate and glycinate are better absorbed than magnesium oxide and sulfate, but more research is needed to determine the comparative bioavailability. Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

Here’s information about the different types of magnesium supplements:

1. Magnesium Glycinate

Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

2. Magnesium Citrate

This is magnesium combined with citric acid. Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation.

3. Magnesium Chloride

An oil form of magnesium, magnesium chloride can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

4. Magnesium Sulfate

A combination of magnesium, sulfur and oxygen that is sold as Epsom salt, magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

5. Magnesium Oxide

Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

6. Magnesium Malate

Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in apples and other food sources. A 2018 study revealed fairly impressive bioavailability in rats for an extended time.

7. Magnesium Threonate

Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

8. Magnesium Chelate

Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.

9. Magnesium Orotate

These supplements have orotic acid, and magnesium orotate is beneficial to the heart.

How Much Magnesium to Take

How do you know if you should use magnesium supplements? According to the National Institutes of Health (NIH), assessing magnesium levels is difficult because most magnesium is inside cells or bones and not within the blood. This can make blood test results misleading when it comes to determining a magnesium deficiency.

The most common method for assessing magnesium status is by measuring serum magnesium concentrations in the blood or by measuring concentrations in saliva and urine, but no single method is considered totally comprehensive and accurate.

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

So, how much magnesium should you take per day? Keep in mind that magnesium needs vary on different individual factors, like your age and gender. According to the NIH, below are the current Recommended Daily Allowances (RDA) for magnesium:

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

How much magnesium per day is best in supplement form? This depends on the type of magnesium you take, the condition you’re attempting to treat, and if you’re deficient.

In some cases, high doses up to 800–1800 mg of magnesium daily for several months are given to help treat conditions like indigestion and irregular heartbeats, but this is done under supervision from a doctor.

Is it safe to take 500 milligram of magnesium a day? Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the “daily upper intake level” for magnesium is 350 mg for anyone over 8 years old.

Unless your doctor tells you otherwise, it’s best to take about 300–400 mg daily at most. For children, magnesium is safe when taken in doses of between 65 to 100 mg/day depending on age,  or up to 350 mg/day for children older than 8 years.

Risks and Side Effects

How much magnesium is too much? Too much magnesium from food sources alone doesn’t pose a risk because any excess magnesium that the body doesn’t need is easily flushed out in the urine. It’s possible, however, to ingest too much magnesium from magnesium supplements, although magnesium overdose or toxicity is very rare and not thought to be a threat to most people.

Magnesium supplements that include magnesium carbonate, chloride, gluconate and oxide can cause digestive issues. One side effect of too much magnesium supplements is the laxative effect that it potentially causes, such as diarrhea and sometimes nausea and abdominal cramping. Usually this happens when someone goes over a 600 milligrams dose of magnesium, causing magnesium to produce osmotic activity in the intestines and colon, which can overstimulate the bowels.

To prevent a laxative effect, stick to the proper dose of magnesium and aim to have no more than 300–400 milligrams at one dose. Consuming high doses may result in side effects like: GI upset, irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and very rarely even death.

Consuming any supplement in doses that are too high can create an imbalance in other nutrients and toxicity. This is why it’s best to get magnesium or other nutrients from food sources, as foods naturally contain other important balancing nutrients. In the case of deficiency, a person may need to take a higher magnesium dosage for a certain period of time.

However, if possible, try to use food-based supplements in these cases, or be aware of how nutrients — such as calcium and magnesium — work together and how certain dosages and intakes can interact with one another.

Final Thoughts

• Magnesium deficiency is one of the most common nutrient deficiencies in the world, and while I recommend getting as much as you can from magnesium-rich food sources, magnesium supplements can help some people.
• Coming from the root word magnes, magnesium is one of the most crucial minerals for the body. It’s involved in over 300 biochemical functions in the body.
• Some of the most common magnesium supplements include magnesium chelate, citrate, chloride oil, glycinate, threonate and orotate. You can take magnesium supplements orally or even get intravenous magnesium. It’s much more common to find and use oral magnesium supplements vs. intravenous supplements.
• There are few risks associated with magnesium supplementation, but if you experience a laxative effect or symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium.

The post Magnesium Benefits, Dosage Recommendations and Best Types appeared first on Dr. Axe.

Iron deficiencies are very common. In fact, many groups are at an increased risk of deficiency for this important mineral, including infants and children, women who are pregnant, those with heavy menstrual periods, and those following a vegan or vegetarian diet. For this reason, many people choose to take iron supplements.

However, a quick stroll down the supplement aisle reveals that there are a number of different options available. Not only are there several types and forms, but iron supplements are also found in a range of different dosages as well.

This comprehensive guide will cover how to take iron supplements, which forms are available and how to alleviate some of the most common side effects.

Benefits

Adding iron pills to your routine has been linked to a number of potential benefits. Here are a few of the reasons you may want to consider taking an iron supplement:

• Corrects nutritional deficiency: For those with low iron levels, taking a supplement can increase levels to prevent iron-deficiency anemia and promote the production of healthy red blood cells. This can prevent symptoms like weakness, fatigue, brittle nails and pale skin.
• Promotes healthy pregnancy: Iron is important for fetal growth and development, which is why using an iron supplement may be advisable for pregnant women who may be following a pregnancy diet. Low iron levels during pregnancy may increase the risk of low birth weight and premature delivery.
• Increases energy levels: Iron deficiency anemia is notorious for causing low energy levels and sluggishness. Fortunately, this can be corrected by taking an iron supplement.
• Enhances immune function: Iron plays a key role in immune health. Providing your body with the iron that it needs can ensure that you’re able to protect against illness and infection.
• Improves sleep quality: Some studies have found that low iron levels may be tied to decreased sleep quality. If you’re deficiency in iron, taking a supplement could potentially help boost sleep quality.

Iron Supplement Types

There are a variety of different types of iron supplements available, which can be found in liquid, capsule and tablet form. Although capsules are more widely available, some prefer taking liquid iron supplements as they may be easier to tolerate.

Here are some of the main types of iron supplements:

• Ferric citrate: This type of iron binds to phosphates in foods and is used to lower phosphorus levels in those with chronic kidney disease.
• Ferric sulfate: Ferric sulfate is a compound of iron and sulfate and is not often found in supplement form.
• Ferrous sulfate: As one of the most common iron supplements on the market, ferrous sulfate is one of the first lines of defense against anemia.
• Ferrous gluconate: This form of iron is also a common supplement made from the iron salt of gluconic acid.

Although ferrous gluconate and ferrous sulfate are two of the most widely available iron supplements, your doctor can recommend which form is best for you best on your specific health needs.

Dosage

Wondering how to take iron supplements for the best absorption or what the ideal iron supplements dosage should be for you? Keep reading for the recommended dosage and the best way to take iron sulfate.

For Anemia

If you suspect that you may have anemia, it’s best to talk to your doctor to get your blood levels tested and determine the best iron supplements and treatment method for you.

Typically, taking iron supplements for anemia is recommended if you’re unable to meet your needs through food sources alone. Although the dosage can vary based on your specific needs, it’s usually advised to take around 150–200 milligrams daily, which can be split into a few smaller doses throughout the day as needed.

Ideally, supplements should be taken on an empty stomach to maximize absorption. However, some may opt to take iron pills with food, which can help reduce the risk of negative side effects.

For Women

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

Iron supplements for women are sometimes required, especially for those with dietary restrictions who may not regularly consume iron-rich foods like meat or fish. Iron can also be found in many multivitamins for women that help round out the diet and provide a range of vitamins and minerals. Supplements geared toward women are also available to help meet your daily needs.

For Men

Compared to women, men need a much lower amount of iron each day to help meet their daily requirements. In fact, men over age 19 need just eight milligrams of iron each day, which can be found in food sources like meat, fish, poultry and legumes.

Iron supplements for men are also available to give your intake a quick boost. Multivitamins can also be purchased, which offer iron along with an array of other key micronutrients.

For Kids

Iron is very important for infants and children as it plays a central role in promoting healthy growth and development. Iron needs vary based on age and are as follows:

• 0-6 months: 0.27 mg
• 7–12 months: 11 mg
• 1–3 years: 7 mg
• 4–8 years: 10 mg
• 9–13 years: 8 mg
• 14–18 years: 11 mg for males/15 mg for females

Doctors generally recommend using iron supplements for kids starting between two weeks and four months of age, depending on whether or not they were born premature and if they are consuming formula fortified with iron or other iron-rich foods.

Children should be screened for iron deficiency starting at 9–12 months of age, which can help determine whether or not supplementation is necessary. Taking a multivitamin and including a variety of iron-rich foods in the diet can help protect against deficiency.

Risks and Side Effects

Ideally, you should try to meet your iron needs primarily through food sources. Incorporating a variety of iron-rich foods into your diet not only can help you meet your daily requirements for iron, but it can also boost your intake of other important vitamins and minerals as well.

Meat, poultry, legumes, nuts and seeds are some of the top sources of iron, but it is also found in a range of fruits and vegetables, including leafy greens, tomatoes and mulberries. Consuming foods high in iron alongside foods rich in vitamin C can help effectively optimize the absorption of iron.

In some cases, however, taking a supplement may be necessary. Once you start supplementation, you may be wondering: How soon after taking iron supplements will I feel better? Unfortunately, many people also report feeling worse after taking iron supplements, as they can cause several adverse side effects when consumed on an empty stomach.

Some of the most common side effects of iron supplements include stomach pain, nausea, vomiting, constipation and diarrhea. Other less common side effects include heartburn, urine discoloration and dark stools.

Taking capsules with food is an easy way to help prevent some of the most common iron supplements side effects. However, it’s important to keep in mind that this can also reduce the absorption of iron and may decrease the effectiveness of your supplement.

Final Thoughts

• Although it’s always better to get iron from food sources, iron supplements may be necessary in some cases.
• Iron supplements can help correct nutritional deficiencies, promote a healthy pregnancy, increase energy levels, enhance immune function and improve sleep quality.
• There are several types available in both capsule and liquid form, including ferric sulfate, ferrous sulfate, ferric citrate and ferrous gluconate.
• The recommended dosage for iron can range for men, women, children and those with anemia.
• Iron supplements can cause side effects like stomach pain, nausea, vomiting, constipation and diarrhea.
• Taking your supplement with food can help prevent side effects but may also decrease the effectiveness of your supplement.

The post Iron Supplements: Who May Need Them, Plus Dosage Recommendations appeared first on Dr. Axe.

The appearance of hair plays an important role in people’s physical appearance and self-perception, so it can be devastating to experience hair loss, especially when there doesn’t seem to be anything you can do about it.

But did you know that there are vitamins for hair growth? In fact, poor nutrition, including vitamin deficiencies, is a major factor of hair loss. These natural hair loss remedies work to fix the root of the problem, like regulating your hormone levels or fighting oxidative stress that increases with age.

Fewer than 45 percent of women go through life with a full head of hair while a majority of men go through some type of hair loss in their lifetimes. The hair care industry knows that consumers have a great desire to look youthful now more than ever so it constantly delivers new products that promise to promote hair growth. Before you spend your money on yet another product that may leave you disappointed, try using these vitamins for hair growth first.

Vitamins for Hair Growth

The truth is that hair loss is a complex process that involves various genetic, hormonal and environmental mechanisms. Just like our skin, the hair follicle is subject to intrinsic and extrinsic aging. Intrinsic factors include our genetic and epigenetic mechanisms, and extrinsic factors include smoking and UV radiation.

Sometimes hair loss is due to a vitamin deficiency too. Luckily, a deficiency can be corrected by adding vitamin-rich foods to your diet or using supplementation. Some vitamins have antioxidant properties that help to fight the extrinsic factors of hair loss, and some vitamins help the body balance hormone levels, another factor that stops hair growth.

Try these healthy hair vitamins if you’re wonder how to thicken hair naturally.

1. Fish Oil

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

A 2015 study published in the Journal of Cosmetic Dermatology evaluated the effects of a six-month supplementation with omega-3, omega-6 and antioxidants on hair loss. In the randomized, comparative study, 120 healthy female subjects with female pattern hair loss participated. The primary endpoint was the change in hair density evaluated on standardized photographs, and the secondary endpoint included changes in active hair follicle percentage and diameter distribution of hair growth.

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

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

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

2. Zinc

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

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

In a 2013 study, researchers evaluated the role of zinc status in each of the four types of hair loss, including alopecia areata, male pattern hair loss, female pattern hair loss and telogen effluvium. In all of the hair loss patients, the mean serum zinc was significantly lower than the control group. The analysis of each group showed that all groups of hair loss had statistically lower zinc concentration, especially the alopecia areata group. The data led to the hypothesis of zinc metabolism disturbances playing a key role in hair loss.

A 2009 study published in Annals of Dermatology evaluated the therapeutic effects of oral zinc supplementation for 12 weeks in 15 alopecia areata patients who had low serum zinc levels. Oral zinc gluconate (50 milligrams) supplementation was given to alopecia areata patients without any other treatment. The serum zinc levels were measured before and after zinc supplementation, and then a four-point scale of hair regrowth was used to evaluate the therapeutic effect.

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

3. B-Complex Vitamin (Biotin & B5)

Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss. Biotin benefits your hair by rebuilding hair shingles that have been damaged from over-shampooing, exposure to the sun, blow-drying and ironing. Vitamin B5 supports the adrenal glands, which helps stimulate hair growth.

A 2011 study published in the British Journal of Dermatology examined the ability of a leave-on combination including panthenol, the alcohol analog of pantothenic acid, to affect the diameter and behavior of individual terminal scalp hair fibers. The treatment significantly increased the diameter of individual, existing terminal scalp fibers. It also thickened hair fibers and increased the pliability, giving the hairs better ability to withstand force without breaking.

A major sign of a biotin deficiency is hair loss. A deficiency can be caused by smoking, impaired liver function or even pregnancy. Research suggests that a substantial number of women develop a biotin deficiency during normal pregnancy because the rapidly dividing cells of the developing fetus require biotin for synthesis of essential carboxylases and histone biotinylation. Researchers conclude that signifiant alternations in markers of biotin metabolism during pregnancy and breast-feeding suggest that biotin intakes exceed current recommendations in order to meet the demands of these reproductive states.

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

4. Vitamin C

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

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

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

5. Iron

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

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

The researchers found that of the nine patients with iron deficiency anemia, eight had telogen hair loss. The mean ferritin (a protein in the body that binds to iron) level was statistically significantly lower in patients with diffuse telogen hair loss than in subjects without hair loss. The study suggests that women with an iron deficiency are at a higher risk of hair loss, and serum ferritin levels below or equal to 30 milligrams/milliliter are strongly associated with telogen hair loss.

To boost hair growth, add iron-rich foods into your diet every day. Eat plenty of spinach, Swiss chard, collard greens, egg yolks, beef steak, navy beans and black beans. Because an iron deficiency may lead to hair loss, ensure that you get your daily recommended amount by eating plenty of iron-rich foods and taking a daily multivitamin.

However, be wary of excessive iron supplementation. It can cause iron overload and should be avoided. Patients who don’t respond to iron replacement therapy should undergo additional testing to identify other underlying causes of iron deficiency and hair loss.

6. Vitamin D

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

Research suggests that insufficient levels of vitamin D have been implicated in a variety of autoimmune diseases, including alopecia areata. A cross-sectional study involving 86 patients with alopecia areata, 44 patients with vitiligo and 58 healthy controls was conducted. Serum 25-hydroxyvitamin vitamin D levels in patients with alopecia areata were significantly lower than those of the patients with vitiligo and the healthy controls. Furthermore, a significant inverse correlation was found between disease severity and serum 25(OH)D levels in patients with alopecia.

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

Direct sun exposure is the best way to absorb vitamin D, plus you can detox your body with the sun. Sit in the sun for roughly 10–15 minutes to absorb about 10,000 units of natural vitamin D. Topical application of vitamin D might also play a role in the restoration of hair cycle dysfunction in patients with alopecia areata. To increase your vitamin D levels with food sources, eat vitamin D-rich foods like halibut, mackerel, eel, salmon, whitefish, swordfish, maitake mushrooms and portabella mushrooms.

Related: Microneedling Benefits for Hair Growth

What Stops Hair Growth?

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

In women, the major cause of hair loss before the age of 50 is nutritional, with 30 percent affected. The main cause of hair loss for women appears to be depleted iron stores, but corrections of these imbalances can stop the excessive hair loss within a few months.

Factors that inhibit hair growth include:

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

Final Thoughts

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

The post Best Vitamins for Hair Growth appeared first on Dr. Axe.

From its potent antioxidant properties to its ability to protect your cells against damage, vitamin E can have a powerful effect when it comes to your health. Getting enough vitamin E foods in your diet may aid in the treatment of certain skin conditions, boost hair growth and even support healthy vision — in addition to the other vitamin E benefits these foods provide.

Found in a wide variety of nutrient-dense foods like fruits, vegetables, nuts, seeds and oils, upping your intake of vitamin E is easy to do and can come with some pretty big benefits. Here’s what you need to know about this important micronutrient and how you can be sure to get in your daily dose.

Top 15 Vitamin E Foods

Getting enough vitamin E in your diet is crucial to overall health. Fortunately, vitamin E is abundant throughout the food supply, making it easy to meet your needs through your diet. It’s especially rich in many types of oils, nuts and seeds, as well as certain types of fruits and vegetables.

Not sure if you’re getting enough vitamin E foods in your diet? Take a look at some of the top sources on this vitamin E fruits and vegetables list and find out if it may be time to start upping your intake.

1. Wheat Germ Oil

One tablespoon of wheat germ oil contains roughly 20.2 milligrams (101 percent DV) of vitamin E. It also contains a host of antioxidants, which help wheat germ oil promote regularity, stabilize blood sugar, support heart health, manage weight and support immunity.

2. Sunflower Seeds

A quarter cup of sunflower seeds provides about 11.6 milligrams (58 percent DV) of this micronutrient. These seeds are also high in B vitamins, manganese and other minerals. As such, they can help lower the risk of heart disease, combat cancer, support the thyroid, protect bones and muscles, balance blood sugar, and promote skin health.

3. Almonds

One ounce of almonds holds approximately 7.3 milligrams (37 percent DV) of vitamin E. Almonds nutrition also supplies healthy fats, protein, and several other vitamins and minerals. Almonds are good for the heart, brain, skin, blood sugar, weight management, nutrient absorption, digestion, immune health, teeth and bones.

4. Hazelnuts

Supplying approximately 4.2 milligrams (21 percent DV) per ounce, hazelnuts have been shown to help promote heart health, manage diabetes, boost brain health, combat obesity and disease, and contribute to healthy nails and skin. Hazelnut nutrition is especially high in manganese, copper, magnesium and B vitamins as well.

5. Spinach

A cup of cooked spinach provides about 3.7 milligrams (19 percent DV) of this vitamin. Known for its high vitamin K content as well, spinach nutrition is an immune-boosting powerhouse that can defend against chronic disease, while supporting eye, bone, skin and brain health.

6. Avocado

With 3.1 milligrams (16 percent DV) in a cup, avocado benefits come from its tremendous nutrition profile, including its high vitamin E content. This superfood provides a healthy dose of good fats and just about every important micronutrient. That is why avocado is good for the heart, gut, skin, eyes, hair, brain, immune system and just about everything else.

7. Turnip Greens

Turnip greens nutrition provides 2.7 milligrams (14 percent DV) of vitamin E in one cooked up, as well as plenty of vitamins C, A and K, along with other micronutrients. These greens benefit the heart, bones, eyes and more.

8. Butternut Squash

There are about 2.6 milligrams (13 percent DV) of vitamin E in one cup of cooked butternut squash. Also high in antioxidants, butternut squash is good for combating inflammation, certain cancers, bone maladies and symptoms of PMS. It also can help with weight loss, physical performance and boosting energy.

9. Pine Nuts

Pine nut nutrition supplies roughly 2.6 milligrams (13 percent DV) of vitamin E in a one-ounce serving. Along with its other vitamins and minerals, pine nuts can help lower bad cholesterol, maintain healthy weight, reduce blood pressure, support bone health, improve eye health, stabilize mood and more.

10. Palm Oil

Cooking oils can be tricky, and while palm oil isn’t infallible, red palm oil does provide 2.2 milligrams (11 percent DV) of vitamin E in a tablespoon. As such, it can be beneficial in moderation, helping with cholesterol, brain and heart health, as well as skin and hair health.

11. Peanuts

So long as you aren’t allergic to peanuts, they can support metabolism and even aid fat loss when consumed with omega-3 foods. One ounce also contains 1.9 milligrams (10 percent DV) of vitamin E.

12. Olive Oil

One tablespoon of olive oil contains approximately 1.9 milligrams (10 percent DV) of this micronutrient. One of the healthiest oils around, olive oil benefits extend to the whole body, proving beneficial to the heart, waistline, brain and immune system. In fact, olive oil may help combat cancer, slow aging naturally and lower risk of diabetes.

13. Mango

Mango nutrition holds a good amount of vitamin E — about 1.8 milligrams (9 percent DV) in one cup — along with fiber and vitamins C, A, B6 and K. Like the other vitamin E foods mentioned, mango can help lower blood sugar, regulate blood pressure, boost brain health, protect against macular degeneration, support bones, optimize the heart, slow aging and more.

14. Sweet Potato

A cup of cooked sweet potatoes contains 1.4 milligrams (7 percent DV) of this vitamin. One of the healthiest potatoes available, sweet potato is high in antioxidants, providing an immune boost, along with being a healthy carb option.

15. Tomatoes

Tomato nutrition provides about 1.3 milligrams (7 percent DV) of vitamin E in one cooked cup. High in vitamins A, C and K as well, tomatoes are a versatile vitamin E foods that support the immune system, along with eye health and so much more.

What Does Vitamin E Do?

Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. It’s broken up into two different forms: tocopherols and tocotrienols. A specific form of vitamin E called alpha-tocopherol is the most commonly found form in the modern Western diet.

Because of its antioxidant properties, vitamin E is absolutely essential to health. Vitamin E benefits many aspects of health and has been shown to reduce PMS symptoms, support skin and hair health, and promote healthy vision.

It also protects your cells against oxidative damage, keeps your immune system running and helps prevent chronic disease. Plus, it reduces blood clotting and is involved in eye health, brain function and gene expression.

Because it’s so abundant throughout the diet, deficiencies are incredibly rare and usually only occur in people with other health conditions that impair the absorption of fat. However, a deficiency in vitamin E can come with some serious and long-lasting health consequences if not addressed.

Related: Vitamin E Oil for Skin & Hair

How Much Do You Need?

For most adults, it’s generally recommended to get in at least 15 milligrams of vitamin E daily, although this number jumps up to 19 milligrams for women who are breastfeeding.

The vitamin E requirement for children can vary widely based on age, however, as vitamin E needs gradually increase as we get older. Here are the recommendations for vitamin E intake from the National Institutes of Health:

• 0–6 months: 4 milligrams daily
• 7–12 months: 5 milligrams daily
• 1–3 years: 6 milligrams daily
• 4–8 years: 7 milligrams daily
• 9–13 years: 11 milligrams daily
• 14+ years: 15 milligrams daily

How to Add to Diet

Vitamin E can be found in a variety of foods that are available right at your local grocery store. To give your vitamin E intake a boost, simply head to the produce section, and start stocking up on a few foods with vitamin E, such as avocados, turnip greens, spinach and tomatoes.

You can also check out the health section of your favorite store or look online to find some of the more concentrated sources of vitamin E, such as wheat germ oil.

Vitamin E supplements are also available in capsule form and are often used by doctors to treat more severe vitamin E deficiencies. The gel from these capsules can also be extracted and applied directly to the hair or skin.

However, if taken by mouth, there is concern that vitamin E supplementation could increase the risk of bleeding and stroke. It may also cause side effects, such as stomach cramps, nausea, diarrhea and fatigue.

In most cases, it’s best to get your vitamin E through whole food sources rather than supplements unless under medical supervision to minimize the risk of these negative side effects. Not only that, but including a wide array of vitamin E-rich fruits and veggies in your diet can also supply other important nutrients that your body needs. In fact, many sources of vitamin E are also good sources of vitamin K and considered nutritious vitamin C foods as well.

Vitamin E Foods Recipes

Making a few simple switches to your diet is the best way to squeeze in extra servings of vitamin E foods. There are plenty of nutritious (and delicious) foods rich in vitamin E to choose from, making it easier than ever to increase your intake.

Here are a few recipes that pack in a hearty dose of vitamin E to help you meet your daily needs:

• Avocado Grilled Cheese
• Sweet Potato, Chickpea and Spinach Coconut Curry
• Mango Coconut Ice Cream
• Sauteed Turnip Greens with Pine Nuts and Raisins
• Butternut Squash Soup

Conclusion

• Vitamin E is a type of fat-soluble vitamin with antioxidant properties. In addition to reducing oxidative stress and blocking blood clotting, it’s also involved in eye health, brain function and gene expression.
• It’s found in abundance throughout many different foods, but some of the best sources of vitamin E include fruits, vegetables, nuts, seeds and oils.
• In addition to acting as an antioxidant, vitamin E may also help reduce PMS symptoms, promote hair growth, support better vision and improve skin health.
• Deficiency in vitamin E is rare and usually only occurs alongside other health conditions that impair fat absorption. Vitamin E deficiency symptoms can include muscle pain, weakness, vision problems and numbness.
• Although supplements are available, there is some concern that they may come with adverse side effects. Instead, it’s best to incorporate a wide variety of vitamin E foods in your diet to help meet your micronutrient needs.

The post Top 15 Vitamin E Foods & Their Benefits appeared first on Dr. Axe.

There are few vitamins that boast as many health benefits as vitamin C. Doubling as both an essential nutrient and powerful antioxidant, eating vitamin C foods can have a huge impact on your health from the inside out — quite literally.

In fact, vitamin C (or ascorbic acid) works to improve everything from skin health to immune function and just about everything in between. By incorporating just a few servings of vitamin C foods (such as bell peppers and strawberries) into your diet, it’s simple to take advantage of all the health benefits that this water-soluble vitamin has to offer.

So how much vitamin C do you need per day, and how can you maximize your intake to reap the rewards? Let’s take a closer look.

What Is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and plays a role in maintaining the body’s connective tissue. Vitamin C can also help protect your heart, repair and restore tissues, and boost the absorption of other nutrients in the body.

Vitamin C foods have long been recognized for their powerful health-promoting properties. In fact, these super nutritious fruits and vegetables are often considered staples in many forms of holistic medicine, including Ayurveda and Traditional Chinese Medicine.

Found primarily in fruits and vegetables, vitamin C is abundant throughout the diet, though there are some who lack this key vitamin.

A vitamin C deficiency can wreak havoc, causing symptoms like easy bruising, bleeding gums, fatigue, weakened immunity and, in severe cases, scurvy. In fact, around the 18th century, scurvy became a serious problem for the British navy.

This condition stems from a severe deficiency in vitamin C and can cause issues like bleeding gums, bruising and even death. At one point, scurvy was even considered the leading cause of death among British sailors.

Because your body doesn’t store vitamin C or make it on its own, it’s absolutely vital to include plenty of vitamin C fruits and vegetables into your daily diet. The benefits of vitamin C may include better immune function, plus a reduced risk of conditions like gout and cardiovascular disease.

Related: Astaxanthin Benefits Better than Vitamin C?

Top Vitamin C Foods

The best way to meet your vitamin C needs is by incorporating a few vitamin C foods into your diet.

What foods have vitamin C? Here are the top vitamin C superfoods to start stocking up on, according to the U.S. Department of Agriculture National Nutrient Database, many of which are low in calories but full of nutrients beyond just vitamin C:

1. Black Currant — 1 cup: 203 milligrams (338 percent DV)
2. Red Pepper — 1 cup: 190 milligrams (317 percent DV)
3. Kiwifruit — 1 cup: 164 milligrams (273 percent DV)
4. Guava — 1 fruit: 126 milligrams (209 percent DV)
5. Green Bell Pepper — 1 cup: 120 milligrams (200 percent DV)
6. Orange — 1 large: 98 milligrams (163 percent DV)
7. Strawberries — 1 cup: 89 milligrams (149 percent DV)
8. Papaya — 1 cup: 87 milligrams (144 percent DV)
9. Broccoli — 1 cup, raw: 81 milligrams (135 percent DV)
10. Kale — 1 cup, raw: 80 milligrams (134 percent DV)
11. Parsley — 1 cup: 80 milligrams (133 percent DV)
12. Pineapple — 1 cup: 79 milligrams (131 percent DV)
13. Brussels Sprouts — 1/2 cup, cooked: 48 milligrams (81 percent DV)
14. Cauliflower — 1 cup, raw: 46 milligrams (77 percent DV)
15. Mango — 1 cup: 46 milligrams (76 percent DV)
16. Lemon — 1 fruit: 45 milligrams (74 percent DV)
17. Grapefruit — 1/2 fruit: 38 milligrams (64 percent DV)
18. Honeydew — 1 cup: 32 milligrams (53 percent DV)
19. Peas — 1 cup, cooked: 23 milligrams (38 percent DV)
20. Tomatoes — 1 cup, raw: 23 milligrams (38 percent DV)

Benefits of Foods High in Vitamin C

1. Promote Healthy Skin and Collagen Formation

Including plenty of vitamin C foods in your diet can help keep your skin glowing and healthy. In fact, a major study published in the American Journal of Clinical Nutrition looked at the diets of over 4,000 women and found that consuming more high vitamin C foods was associated with a lower risk of wrinkles and dryness.

There is also some evidence suggesting that using a topical vitamin C serum could decrease the amount of redness following UVB exposure and may decrease sunburn cell formation by up to 60 percent.

Research indicates that part of the reason vitamin C foods can be so beneficial is because the nutrient is used to form collagen, an important protein used to form the skin, tendons, ligaments and blood vessels. Collagen is especially important in aiding both wound healing and scar tissue formation.

One study from the University of Kiel in Germany even found that collagen could help improve skin elasticity and moisture, making it absolutely essential to fit plenty of vitamin C foods into your diet.

2. Improve Iron Absorption

Iron is a mineral that is vital to many aspects of health. Most importantly, it is a major component of the hemoglobin found in your red blood cells and can help supply the cells throughout your body with oxygen.

A deficiency in this key mineral can lead to iron deficiency anemia, a condition characterized by anemia symptoms like weakness, shortness of breath and dizziness.

Consuming vitamin C foods alongside iron can boost absorption of the important mineral to help prevent a deficiency. In fact, one study actually concluded that taking 100 milligrams of vitamin C with a meal increased iron absorption by a whopping 67 percent.

3. Reduce Risk of Gout

Gout is a painful form of arthritis that can cause severe redness and tenderness in the joints, especially in the big toe. Although anti-inflammatory medications are often used to relieve symptoms during flare-ups, it’s typically recommended to make long-term diet and lifestyle changes to prevent recurrences of this unpleasant condition.

Adding more foods that contain vitamin C into your diet is an easy and effective way to reduce your risk of gout.

According to one massive study published in the Archives of Internal Medicine, a high intake of vitamin C was associated with a significantly lower risk of gout. Not only that, but researchers found that taking at least 1,500 milligrams of supplemental vitamin C each day cut the risk of gout nearly in half.

4. Fight Free Radical Damage

Vitamin C is one of the primary antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke.

Research indicates that free radicals can build up inside the body and contribute to the development of conditions such as cancer, cardiovascular disease, diabetes and arthritis. These disease-causing molecules are generated over time due to factors like a poor diet, unhealthy lifestyle, and long-term exposure to environmental pollutants and toxins.

5. Boost Immune Function

For many people, reaching for the high vitamin C foods and supplements is almost second nature when they start feeling under the weather. Rich in antioxidants, the immune-boosting benefits of this powerful vitamin have been well-documented in recent years.

In fact, one of the hallmark signs of a deficiency is a weakened immune system.

One study out of Switzerland actually found that getting enough vitamin C can help reduce symptoms and shorten the duration of respiratory infections, such as the common cold, bronchitis or sinusitis. Plus, it also could improve the outcomes and reduce the incidence of other conditions, like pneumonia, malaria and diarrhea infections.

6. Enhance Cancer Treatment

Vitamin C is jam-packed with cancer-fighting antioxidants and has been shown to have powerful anticancer properties in both in vitro studies and animal models. Vitamin C foods like lemons and oranges have also been found to help block the growth and spread of cancer cells and may also be associated with a lower risk of cancer development.

Not only that, but vitamin C may also have some benefits when used alongside traditional cancer treatments. A large review of 76 studies revealed that administering vitamin C intravenously could improve time to relapse, reduce tumor size, enhance quality of life and decrease symptoms associated with chemotherapy, such as nausea, depression and fatigue.

7. Support Heart Health

Ranking as the leading cause of death, it’s estimated that cardiovascular disease accounts for nearly 32 percent of deaths around the world. Switching up your diet and lifestyle is one of the most effective ways to ward off heart-related issues, and some research even shows that including just a few servings per day of vitamin C foods could help reduce several risk factors to support a healthy heart.

One large study out of Finland concluded that people who took at least 700 milligrams of vitamin C daily had a 25 percent lower risk of developing heart conditions than people who did not take supplemental vitamin C.

Similarly, another study showed that taking just 500 milligrams of vitamin C daily significantly reduced both triglycerides and levels of bad LDL cholesterol, two major contributors to heart disease.

Vitamin C consumption also can protect blood vessel lining and help prevent permeability that can lead to serious heart problems and other inflammatory diseases.

Related: Malic Acid Benefits Energy Levels, Skin Health & More

Dosage

The recommended intake of vitamin C can vary by age and gender. Here are the recommended dietary allowances for vitamin C according to the National Institutes of Health:

• 0–6 months: 40 milligrams daily
• 7–12 months: 50 milligrams daily
• 1–3 years: 15 milligrams daily
• 4–8 years: 25 milligrams daily
• 9–13 years: 45 milligrams daily
• 14–18 years: 75 milligrams daily for males, 65 milligrams daily for females
• 19+ years: 90 milligrams daily for males, 75 milligrams daily for females

Individuals who smoke need an additional 35 milligrams of vitamin C daily. Vitamin C needs also increase in women who are pregnant and breastfeeding to 85 milligrams and 120 milligrams, respectively.

Vitamin C supplements are also available and can be found in vitamin C powder, tablet and capsule form. Possible vitamin C tablets benefits include increased immunity, better skin health and a reduced risk of deficiency.

However, unless advised by your healthcare professional, it’s often best to get your vitamin C from whole food sources rather than supplementation. Not only can these nutrient-dense foods provide an assortment of other important vitamins and minerals, but there is also a reduced risk of adverse side effects that may come with supplementation, like an increased risk of kidney stones in men.

Additionally, vitamin C foods are also typically rich in a wide array of other important nutrients, including fiber and antioxidants, as well as other vitamins and minerals. Therefore, it’s best to select natural sources of vitamin C instead of supplemental sources whenever possible to help meet your needs.

On the other hand, there seems to be no serious side effects even with high doses of vitamin C. With the exception of a slightly higher risk of kidney stones (in men only), most adults can safely take up to 2,000 milligrams per day of vitamin C and experience very mild stomach discomfort at most.

In terms of bioavailability, both seem to be roughly equivalent. According to one review published in the journal Nutrients, while some animal studies have shown a difference in the bioavailability of vitamin C foods vs. supplements, human studies have generally found that both are equally absorbed.

Recipes

Getting more vitamin C in your diet can be as easy as making an effort to eat extra servings of foods with the nutrient each day. The Office of Dietary Supplements indicates that people should get enough vitamin C simply by eating a variety of foods.

By switching up your menu to include more vitamin C fruits and veggies, it can be easy (and delicious) to meet your daily needs. Try adding a side salad full of vitamin C vegetables to one meal per day, or swap your sweet snacks for a fresh fruit salad instead.

Keep in mind, however, that it’s best to consume foods high in vitamin C raw instead of cooked whenever possible.

Research shows that cooking methods like boiling, simmering, sautéing, stir-frying and poaching can cause significant nutrient losses in foods with vitamin C. For example, one study showed that stir-frying broccoli slashed vitamin C content by 38 percent.

Looking for a few creative ways to spice up your meals and amp up your vitamin C intake? Here are a few recipes using some of the foods highest in vitamin C to help you meet your daily needs:

• Strawberry Kiwi Smoothie
• Honeydew Sorbet
• Roasted Brussels Sprouts with Apples & Pecans
• Buffalo Cauliflower Salad with Avocado Ranch
• Kale Chips

Risks and Side Effects

Vitamin C is not stored in the body, and excess amounts are excreted. As such, overdosing on this water-soluble vitamin is not generally a concern.

However, it is still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid adverse symptoms and vitamin C side effects, such as stomach upset and diarrhea.

A recent study also found a link between taking vitamin C supplements and kidney stones in men, reporting that supplementation resulted in a significantly higher risk of kidney stones. If you have a history of kidney stones, you should consider consulting with your doctor before starting supplementation, or simply try increasing your intake of vitamin C foods and drinks to meet your daily needs instead.

Vitamin C supplements may also interact with certain types of medications. In particular, they may interact with estrogen, protease inhibitors, certain anticoagulants, niacin and aluminum-containing medications, like phosphate binders. They’re also not recommended during cancer treatments, as they can interact poorly with some cancer treatment medications.

If you currently take any of these medications, talk to your doctor before starting supplementation.

Related: How Much Is Too Much Vitamin C?

Final Thoughts

• What does vitamin C do? Vitamin C is a water-soluble vitamin that acts as an antioxidant and plays a role in immune function, free radical reduction and more.
• Promising research suggests that increasing your intake of vitamin C could help promote collagen formation, enhance cancer treatment, boost immunity and decrease the risk of conditions like gout.
• What foods are high in vitamin C? Although it can be found in a number of healthy foods, the highest vitamin C foods are generally fruits and vegetables, such as bell peppers, kiwis, guavas and black currants.
• While supplementation is available, including a good variety of foods with vitamin C can help you easily meet your daily needs.
• Opt for raw instead of cooked when possible to maximize the vitamin C content of your favorite foods.

The post Top 20 Vitamin C Foods that Can Boost Immunity and Fight Disease appeared first on Dr. Axe.

Every one of us has both free radicals and antioxidants present inside of our bodies at all times. Some antioxidants are made from the body itself, while we must get others from our diets by eating high-antioxidant foods that double as anti-inflammatory foods.

Our bodies also produce free radicals as byproducts of cellular reactions. For example, the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells.

When certain types of oxygen molecules are allowed to travel freely in the body, they cause what’s known as oxidative damage, which is the formation of free radicals. When antioxidant levels in the body are lower than that of free radicals — due to poor nutrition, toxin exposure or other factors — oxidation wreaks havoc in the body.

The effect? Accelerated aging, damaged or mutated cells, broken-down tissue, the activation of harmful genes within DNA, and an overloaded immune system.

The Western lifestyle — with its ultra-processed foods, reliance on medications, and high exposure to chemicals or environmental pollutants — seems to lay the foundation for the proliferation of free radicals. Because many of us are exposed to such high rates of oxidative stress from a young age, we need the power of antioxidants more than ever, which means we need to consume antioxidant foods.

What Are Antioxidants?

What is an antioxidant, and why is it important? While there are many ways to describe what antioxidants do inside the body, one antioxidant definition is any substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products or remove potentially damaging oxidizing agents in a living organism.

Antioxidants include dozens of food-based substances you may have heard of before, such as carotenoids like beta-carotene, lycopene and vitamin C. These are several examples of antioxidants that inhibit oxidation, or reactions promoted by oxygen, peroxide and/or free radicals.

Antioxidants also help neutralize harmful free radicals to prevent the potential negative effects on health. Free radicals accumulate in the body due to oxidative stress, which can be caused by a number of different factors, including diet and lifestyle. Over time, free radicals can cause cell damage and contribute to the development of chronic disease.

Why are antioxidants good for you? Research suggests that when it comes to longevity and overall health, some of the benefits of consuming antioxidant foods, herbs, teas and supplements include:

• Slower signs of aging, including of the skin, eyes, tissue, joints, heart and brain
• Healthier, more youthful, glowing skin
• Reduced cancer risk
• Detoxification support
• Longer life span
• Protection against heart disease and stroke
• Less risk for cognitive problems, such as dementia
• Reduced risk for vision loss or disorders, like macular degeneration and cataracts
• Prevention of oxidation and spoilage

Types

The term “antioxidant” doesn’t actually refer to one specific compound but rather the activity of specific compounds in the body. There are many different types of antioxidants, including several antioxidant vitamins, minerals and polyphenols.

Most whole foods include a mix of the best antioxidants, making it easy to maximize the potential health benefits and fit a range of vitamins for the immune system into your diet.

Along with other compounds on the list of antioxidants, vitamin C antioxidants are highly effective at neutralizing free radicals to protect against disease. Other vitamins and minerals that have powerful antioxidant properties include vitamin A, vitamin E, manganese and selenium.

Other antioxidants include lycopene, carotenoids, lutein, zeaxanthin, anthocyanins, quercetin, glutathione and flavonoids (like rutin).

Benefits

1. Slow the Effects of Aging by Reducing Free Radical Damage

As described above, the single most important benefit of antioxidants is counteracting free radicals found inside every human body, which are very destructive to things like tissue and cells. Free radicals are responsible for contributing to many health issues and have connections to such diseases as cancer and premature aging of the skin or eyes.

The body uses antioxidants to prevent itself from the damage caused by oxygen. Electrons exist in pairs; free radicals are missing an electron. This is their weapon of sorts. They “react” with just about anything they come into contact with, robbing cells and compounds of one of their electrons.

This makes the effected cell or compound unable to function and turns some cells into “electron-seeking muggers,” leading to a chain reaction in the body and the proliferation of free radicals. Free radicals then damage DNA, cellular membranes and enzymes.

2. Protect Vision and Eye Health

The antioxidants vitamin C, vitamin E and beta-carotene have all been shown to have positive effects on preventing macular degeneration symptoms, or age-related vision loss/blindness. Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins, found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.

These antioxidants are believed to be easily transported around the body, especially to the delicate 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, lutein and zeaxanthin are the only two (macular carotenoids) that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging. Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity.

Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes (also great sources of the antioxidant resveratrol), may be especially beneficial at supporting vision into older age.

3. Reduce the Effects of Aging on the Skin

Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants.

Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet.

Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.

4. Help Prevent Stroke and Heart Disease

Since antioxidants help prevent damage of tissues and cells caused by free radicals, they’re needed to protect against heart disease and stroke. At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be.

The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.

However, when it comes to heart health, certain studies have found that using vitamin E or beta-carotene supplements should be “actively discouraged” because of the increase in the risk of heart-related mortality, so consult a health professional when it comes to vitamin E or carotene supplementation.

5. May Help Reduce Risk of Cancer

Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis (destruction) of cancer cells.

Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment.

Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer.

However, there’s evidence indicating that the benefits of chemicals like retinoic acid are safest when obtained from cancer-fighting foods naturally, rather than supplements.

6. Can Help Prevent Cognitive Decline

Oxidative stress is believed to play a central role in the pathogenesis of neurodegenerative diseases, but a nutrient-dense diet full of brain foods seems to lower one’s risk. The Journal of the American Medical Association of Neurology reports that higher intake of foods rich in antioxidants, such as vitamin C and vitamin E, may modestly reduce long-term risk of dementia and Alzheimer’s.

Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet, have better protection over cognition.

7. May Protect Against Diabetes

In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.

Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress.

High-Antioxidant Foods

Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly (based on research from a broad number of sources), below are some of the top antioxidant foods by weight:

• Goji berries: 4,310 ORAC score
• Wild blueberries: 9,621 ORAC score
• Dark chocolate: 20,816 ORAC score
• Pecans: 17,940 ORAC score
• Artichokes (boiled): 9,416 ORAC score
• Elderberry: 14,697 ORAC score
• Kidney beans: 8,606 ORAC score
• Cranberries: 9,090 ORAC score
• Blackberries: 5,905 ORAC score
• Cilantro: 5,141 ORAC score

The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods.

Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:

• tomatoes
• carrots
• pumpkin seeds
• sweet potatoes
• pomegranates
• strawberries
• kale
• broccoli
• grapes or red wine
• squash
• wild-caught salmon

Try to consume at least three to four servings daily of these antioxidant-rich foods (even more is better) for optimal health.

High-Antioxidant Herbs

Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease.

Many of these herbs/spices are also available in concentrated essential oil form. Look for 100 percent pure (therapeutic grade) oils, which are highest in antioxidants:

1. Clove: 314,446 ORAC score
2. Cinnamon: 267,537 ORAC score
3. Oregano: 159,277 ORAC score
4. Turmeric: 102,700 ORAC score
5. Cocoa: 80,933 ORAC score
6. Cumin: 76,800 ORAC score
7. Parsley (dried): 74,349 ORAC score
8. Basil: 67,553 ORAC score
9. Ginger: 28,811 ORAC score
10. Thyme: 27,426 ORAC score

Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily.

High-Antioxidant Supplements

The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. While it’s always ideal, and usually more beneficial, to get antioxidants or other nutrients directly from real food sources, certain types may also be helpful when consumed in supplement form.

If you’re generally healthy and eat a varied diet, you might not benefit much from taking antioxidants supplements. However, if you’re at risk for something like vision loss or heart disease, talk to your health professional about whether the following antioxidant supplements in proper doses (and with a healthy lifestyle) might be helpful:

1. Glutathione

Glutathione is considered the body’s most important antioxidant because it’s found within the cells and helps boost activities of other antioxidants or vitamins. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells.

Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation.

2. Quercetin

Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.

Amounts up to 500 milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis.

3. Lutein

Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements. Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers.

4. Vitamin C

Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems.

5. Resveratrol

Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries. It’s a polyphonic bioflavonoid antioxidant that’s produced by these plants as a response to stress, injury and fungal infections, helping protect the heart, arteries and more.

6. Astaxanthin

Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD.

7. Selenium

Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water. Selenium benefits adrenal and thyroid health and helps protect cognition.

It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma.

8. Chlorophyll

Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress. It’s found in things like spirulina, leafy green veggies, certain powdered green juices and blue-green algae.

Preserving Antioxidant Levels

Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels.

One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss. Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels.

Some antioxidant vitamins are especially prone to nutrient loss with cooking.

Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water. For this reason, cooking food in water with methods like boiling can cause a huge reduction in antioxidant content.

However, not all compounds on the antioxidants list are affected in the same way by cooking. For example, one study found that consuming tomatoes cooked in olive oil significantly enhanced levels of lycopene in the blood by up to 82 percent compared to a control group.

Similarly, another study in British Journal of Nutrition showed that stir-frying carrots significantly boosted the absorption of beta-carotene.

Precautions

Just like any other supplement, it doesn’t seem that it’s beneficial or even necessarily safe to consume high doses of antioxidants in supplement form. For example, because during exercise oxygen consumption can increase by a factor of more than 10, taking high doses of antioxidants might interfere with proper exercise recovery.

Other research has shown that high-dose antioxidant supplementation may interfere with the cardiovascular benefits of exercise, could have negative effects on the body’s natural anti-cancer activities and may affect how the body balances levels of different chemicals and nutrients on its own.

When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects.

To be safe, always follow directions carefully and speak with your health professional if you’re unsure of whether or not a supplement is right for you.

Final Thoughts

• What do antioxidants do, and how do antioxidants work? The official antioxidants definition is any substance that inhibits oxidation, which helps prevent free radical formation and protect against disease.
• The term refers to compounds that act as antioxidants, meaning that it includes a wide range of vitamins and minerals as well as other compounds like flavonoids, quercetin and rutin.
• Some of the top foods high in antioxidants include goji berries, wild blueberries, dark chocolate and pecans. However, they can also be found in a variety of other fruits, vegetables and herbs as well.
• What are the benefits of antioxidants, and what are antioxidants good for? Potential antioxidant benefits include improved vision, better brain health, a reduced risk of cancer, enhanced heart health and decreased signs of aging.
• Fortunately, there are plenty of simple ways to increase your antioxidants, which makes it easy to get enough of these important compounds in your daily diet.

The post High-Antioxidant Foods, Herbs & Supplements: Why You Need More appeared first on Dr. Axe.

Vitamin A plays a critical role in multiple areas of the body, including the eyes, brain, skin, lungs, kidneys and more. What are good sources of vitamin A? Some vitamin A foods include carrots, sweet potatoes and organ meats.

Many people don’t realize that vitamin A from plants (provitamin A) is not the same thing as active/preformed vitamin A (retinol). In the body, active vitamin A is present as retinol, which is bound to a fatty acid. Beta-carotene, the type found primarily in plants, needs to first be converted to active vitamin A in order to be utilized by the body. This takes place in the intestinal mucosa and the liver.

Many times the full amount of vitamin A found in a plant food is not converted to active vitamin A, especially if someone has poor gut health that makes conversion difficult. This is one reason why it’s recommended to consume a varied diet that includes some animal sources of active vitamin A, since these are easier for the body to use.

It’s also an example of why it’s so important to heal gut issues like leaky gut syndrome, inflammatory bowel disease or irritable bowel syndrome — since these types of digestive issues may block your body’s ability to make good use of healthy vitamin A-rich foods.

What Is Vitamin A?

Vitamin A is a fat-soluble vitamin that has immune-enhancing, antioxidant properties, meaning it helps reduce free radical damage (or oxidative stress). What does it mean to be a fat-soluble vitamin? Vitamin A and other fat-soluble vitamins have the ability to travel through fat and be stored inside body fat or organs, including the liver. They can also penetrate through cells, unlike water-soluble vitamins.

Vitamin A can take one of three forms in the human body: retinol, retinal and retinoic acid. How do you get vitamin A from your diet? From eating both plant and animal-derived whole foods, which provide two different forms of vitamin A.

The two primary forms of vitamin A obtained from foods are beta-carotene (found in certain plant foods, especially those that are orange, red and yellow) and active vitamin A, also called retinol (found in certain animal foods like eggs and offal, or organ meats).

Top Foods

What foods are rich in vitamin A? When it comes to plant foods with vitamin A, a good rule of thumb is that fruits and veggies that are orange, yellow or red have a high likelihood of providing vitamin A.

In terms of animal foods rich in vitamin A, those that naturally have a higher fat content (such as eggs, butter, liver or full-fat dairy) are more likely to provide vitamin A since it’s a fat-soluble vitamin.

Below is a vitamin A foods list that includes the best dietary sources:

1. Winter/butternut squash

1 cup, cooked cubes: 22,869 international units (457 percent DV)

2. Sweet potato

1 medium, cooked potato: 21,907 international units (438 percent DV)

3. Kale

1 cup, chopped: 10,302 international units (206 percent DV)

4. Carrots

1 medium raw carrot: 10,190 international units (204 percent DV)

5. Beef Liver

1 ounce: 8,881 international units (178 percent DV)

6. Spinach

1 cup raw: 2,813 international units (56 percent DV)

7. Dried apricots

1 ounce: 1,009 international units (20 percent DV)

8. Broccoli

1 cup raw: 567 international units (11 percent DV)

9. Butter

1 tablespoon: 350 international units (7 percent DV)

10. Egg yolks

1 large egg: 245 international units (5 percent DV)

Other healthy vitamin A foods include cod liver oil, red bell peppers, raw whole milk (full-fat) and cheeses, mangos, tomatoes, cantaloupe, green peas, papaya, peaches, oatmeal, and spices/herbs like basil and paprika.

Benefits

• Protect eye health
• Support immunity
• Relieves inflammation
• Supports skin health internally and externally
• Cancer fighting
• Supports reproductive health
• Boosts bone health
• Reduces cholesterol

Recommended Amounts

How much vitamin A do you need each day? The amount of vitamin A you need depends on your age, current health and reproductive status (for example, if you’re a woman who is pregnant or breastfeeding).

The recommended daily allowance for vitamin A is 900 micrograms a day for adult men and 700 micrograms a day for adult women. Adults need between 700–900 micrograms of “retinol activity equivalents” (RAE) per day.

Sometimes you will see vitamin A content listed as international units (IU), not micrograms RAE. According to the National Institutes of Health, “Converting between IU and mcg RAE is not easy. A varied diet with 900 mcg RAE of vitamin A, for example, provides between 3,000 and 36,000 IU of vitamin A depending on the foods consumed.”

Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth.

Not only do people get vitamin A from foods in their diets, but many also get some provitamin A from dietary supplements, usually in the form beta-carotene, which must be converted once consumed.

Risks and Side Effects

Should you be concerned about vitamin A toxicity if you eat lots of foods rich in vitamin A? It’s very unlikely that you’d experience toxicity simply from eating vitamin A foods, although it is possible to obtain too much vitamin A from supplements. Studies have found that taking high levels of supplemental vitamin A (usually in beta-carotene form) does not necessarily provide benefits, including for preventing cancer, so this should be avoided.

Symptoms of vitamin A toxicity can include dry skin, joint pain, vomiting, headaches and confusion. Vitamin A supplements may interact with some birth control pills, blood thinners (like Coumadin), acne medicines (like Accutane), cancer treatments and many other drugs.

Because vitamin A can be stored in your liver and fat, it can be hard for your body to get rid of excess vitamin A that it doesn’t need, causing it to accumulate. The healthier way to obtain this vitamin is from natural vitamin A foods.

Although recent studies suggest that expectant mothers can benefit from consuming vitamin A, which dramatically reduced the mother and infant mortality rates in the research, too much can be toxic to developing fetuses. Pregnant women should not take very high doses of vitamin A and should talk to their doctors if they have concerns about supplements they are taking.

Final Thoughts

• Vitamin A is found in both plant and animal-derived whole foods. The two primary forms of vitamin A obtained from foods are beta-carotene (found in orange, red and yellow colored) and active vitamin A, also called retinol.
• Some of the top vitamin A foods include carrots, sweet potatoes, kale, spinach, berries, apricots, papaya, cantaloupe, mangoes, eggs, butter, raw milk and cheeses, cod liver oil and organ meats like liver.
• Benefits of foods high in vitamin A include maintaining healthy vision, supporting neurological health, protecting skin, helping with fetal growth and development, and supporting reproductive health.

The post Vitamin A Foods: Benefits for the Eyes & Skin appeared first on Dr. Axe.

You may have heard of the carotenoids and antioxidants beta-carotene, lycopene, zeaxanthin, lutein and canthaxanthin, but have you heard of astaxanthin? As one of the most potent carotenoids and antioxidants found in nature, astaxanthin benefits many aspects of health, from diminishing wrinkles to upgrading your workout routine.

This powerful pigment provides certain types of seafood a red-orange hue and has been shown to support healthy vision, promote brain and heart health, and even increase male fertility. Best of all, it’s easy to incorporate in your diet and can be easily found in a wide range of nutritious whole food sources.

So let’s examine more about astaxanthin and learn how to get the most astaxanthin benefits you can from your diet.

What Is Astaxanthin?

Astaxanthin is a type of carotenoid, which is a natural pigment found in a variety of foods. In particular, this beneficial pigment lends its vibrant red-orange color to foods like krill, algae, salmon and lobster. It can also be found in supplement form and is also approved for use as a food coloring in animal and fish feed.

This carotenoid is often found in chlorophyta, which encompasses a group of green algae. Some of the top sources of astaxanthin include haematococcus pluvialis and the yeasts phaffia rhodozyma and xanthophyllomyces dendrorhous.

Often dubbed the “king of carotenoids,” research shows that astaxanthin is one of the most powerful antioxidants in nature. In fact, its ability to fight free radicals has been shown to much higher than vitamin C, vitamin E and beta-carotene.

Is astaxanthin good for inflammation? Yes, in the body, its antioxidant properties are believed to help protect against certain types of chronic disease, reverse skin aging and alleviate inflammation.

Although studies in humans are limited, current research suggests that astaxanthin benefits brain and heart health, endurance and energy levels, and even fertility. This is especially true when it is esterified, which is the natural form when astaxanthin biosynthesis takes place in microalgae, as displayed in animal studies.

Benefits

1. Improves Brain Health

As you get older, the risk of developing neurodegenerative disorders like Alzheimer’s or Parkinson’s disease continues to increase. These conditions, which are characterized by the progressive loss of neurons in the brain, can lead to symptoms like memory loss, confusion, tremors, agitation and anxiety.

A good amount of emerging research has found that astaxanthin benefits brain health by preserving cognitive function. In one 2016 animal study, for example, supplementation with astaxanthin increased the formation of new brain cells and enhanced spatial memory in mice. A review published in GeroScience also noted that the neuroprotective properties of astaxanthin may be due to its ability to reduce oxidative stress and inflammation.

Coconut oil, avocados, walnuts and beets are just a few examples of other brain foods that boost focus and memory.

2. Protects Your Heart

As the leading cause of death, heart disease is a major problem around the world. While there are many potential causes of heart disease, oxidative stress and inflammation are believed to be front and center more often than not.

According to a review out of Australia, there have been at least eight clinical studies measuring the effects of astaxanthin that have shown that astaxanthin supplementation may lower markers of both inflammation and oxidative stress. Another review published in the journal Marine Drugs suggested that astaxanthin could protect against atherosclerosis, which is the buildup of fat and cholesterol in the arteries.

Of course, a healthy diet containing astaxanthin is just one piece of the puzzle. Minimizing your stress levels, getting in plenty of physical activity and cutting out ultra-processed foods are also key factors to keep your heart in tip-top shape.

3. Helps Skin Health

In addition to boosting brain and heart health, astaxanthin benefits skin health as well. Studies show that it can both improve the overall appearance of skin and may also be able to treat certain skin conditions.

One 2009 study showed that combining oral supplementation and topical application of astaxanthin improved wrinkles, age spots, skin texture and moisture content of the skin. Similarly, an animal study published in PLoS One also found that astaxanthin was able to significantly improve symptoms of atopic dermatitis in mice.

In addition, astaxanthin protects “against UV-induced skin deterioration and helps maintain healthy skin in healthy people,” according to a randomized, double-blind, placebo-controlled trial in healthy study participants.

For best results, use astaxanthin in combination with a natural skin care routine, including other ingredients like tea tree oil, apple cider vinegar and shea butter.

4. Eases Inflammation and Improves Immunity

Inflammation is an important part of the body’s immune response. Chronic inflammation, on the other hand, can contribute to conditions like diabetes, cancer and heart disease.

Many studies have found that astaxanthin can reduce markers of inflammation in the body. This could have far-reaching benefits and may even reduce the risk of certain types of chronic disease.

In fact, a review out of China even reported that astaxanthin could have anticancer effects and may help prevent the proliferation and spread of cancer cells. However, further research in humans is needed to understand how astaxanthin may affect inflammation and disease in humans.

Not only does this antioxidant help to temper all-body inflammation, it also helps to enhance immunity. A 2010 randomized, controlled trial found that supplementation with astaxanthin increased the immune response of subjects as it also reduced oxidative stress, including one specific marker of DNA damage that could potentially translate to disease later in life.

Other high-antioxidant foods that can help relieve inflammation and ward off disease include turmeric, ginger, dark chocolate and blueberries.

5. Enhances Your Workout

Whether you’re looking to kick up your workout routine or give your energy levels a boost at the gym, an extra dose of astaxanthin may be able to help. Studies show that it may have multiple beneficial effects when it comes to upping exercise performance and preventing injury.

One animal study published in the journal Biological & Pharmaceutical Bulletin, for instance, found that astaxanthin supplementation improved swimming endurance in mice. A study in 2011 published in the International Journal of Sports Medicine also found that astaxanthin improved cycling time trial performance among 21 competitive cyclists. Meanwhile, another animal study in Japan showed that astaxanthin was even able to help prevent exercise-induced muscle damage in mice.

Want to boost your work out even more? Check out these post-workout meals that can help supply your body with the nutrients it needs after hitting the gym.

6. Boosts Male Fertility

It’s estimated that infertility affects about 15 percent of couples worldwide, with male infertility contributing to up to 50 percent of cases. Hormonal imbalances, problems with ejaculation and varicocele, or the swelling of the veins in the scrotum, are all common causes of male infertility.

Promising research has found that astaxanthin benefits male fertility and may help improve sperm quality. A small study conducted at Ghent University Hospital actually found that astaxanthin improved the movement of sperm cells and enhanced the ability of sperm to fertilize eggs. Additionally, men treated with astaxanthin achieved higher rates of pregnancy compared with a placebo group.

7. Supports Healthy Vision

Eye problems like macular degeneration and cataracts are common concerns associated with aging. These conditions can cause a wide array of symptoms, ranging from blurry vision to complete vision loss.

So, what does astaxanthin do for your eyes? Fortunately, several studies have found that astaxanthin can improve the health of the eyes and help maintain 20/20 vision.

A 2008 animal study showed that astaxanthin helped protect retinal cells against oxidative damage. Another study comprising 48 adults complaining of eye strain found that a supplement containing several nutrients, including astaxanthin, helped reduce symptoms of eye fatigue.

In addition to astaxanthin, other important eye vitamins include lutein, zinc, vitamin A and zeaxanthin.

8. Improves Cognitive Function

Many antioxidants have a reputation for improving cognition, which isn’t that surprising. After all, reducing oxidative stress allows many parts of the body to function more efficiently.

Astaxanthin is no exception — a randomized, controlled trial published in 2012, involving 96 subjects, reported a significant improvement in cognition after being supplemented with the antioxidant for 12 weeks.

Foods

To maximize the absorption and health benefits of astaxanthin, it’s best to get your daily dose by incorporating whole food sources into your diet. Primarily found in seafood, there are a variety of ways for you to get in plenty of this beneficial antioxidant.

A few of the best sources of astaxanthin include:

• Wild-caught sockeye salmon
• Krill
• Algae
• Red trout
• Lobster
• Crab
• Shrimp
• Crawfish
• Salmon roe
• Red seabream

Supplement Recommendations

Don’t eat these type of fish? No problem! Astaxanthin is also available in a natural supplement form. It is carefully extracted from astaxanthin-rich algae and converted into convenient capsule form to help you get in a concentrated dose quickly and easily.

Be sure to look for natural astaxanthin extract rather than the synthetic variety of astaxanthin containing additives to maximize the health benefits.

Thanks to its increasing popularity, you can easily find astaxanthin supplements at most pharmacies and health food stores. It is also available through many online retailers if you have trouble finding it in your area.

Be sure to look for a brand that uses natural astaxanthin derived from microalgae rather than synthetic astaxanthin. According to a study published in Nutrafoods, natural astaxanthin is 20 times more effective at eliminating free radicals than synthetic astaxanthin, and according to the researchers, the artificial variety “may not be suitable as a human nutraceutical supplement.”

Popular brands of naturally derived astaxanthin include BioAstin and Puritan’s Pride. It can also be found in some other supplements, such as krill oil, some omega-3 formulations and Arctic Ruby Oil.

People begin adding astaxanthin to their diets or taking supplementation for many different reasons. Some start it to boost fertility while others hope to support better brain function. Other potential astaxanthin uses include improving skin health and reducing inflammation.

Dosage

At this point, you may be wondering: “How much astaxanthin should I take?”

If you’re getting it from whole food sources, you should try incorporating a few servings of astaxanthin-rich foods into your diet per week. These foods are especially beneficial because most provide an array of important nutrients in addition to astaxanthin, such as vitamins, minerals and omega-3 fatty acids.

In supplement form, it has been studied and proven safe in doses of 4 to 40 milligrams daily for 12 weeks. However, the recommended dosage is four to eight milligrams, one to three times per day with your meals. Initially, it’s best to start with a low dose and work your way up to assess your tolerance.

Side Effects and Risks

The amount of astaxanthin found in whole food sources is generally safe and can be consumed with minimal risk of side effects.

In supplement form, however, it has been associated with some mild adverse symptoms. If you do experience any negative side effects, consider decreasing your dosage or discontinuing use.

Note that these symptoms are most likely to occur when taking a high dose of astaxanthin rather than a low supplement dose or including a serving or two of astaxanthin-rich foods in your diet.

Some of the most commonly reported astaxanthin side effects include:

• Increased skin pigmentation
• Altered hormone levels
• Hair growth
• Reduced calcium blood levels
• Decreased blood pressure
• Changes in sex drive
• Stomach pain
• Increased bowel movements
• Red stool color

Additionally, because research is limited on the safety of astaxanthin supplements in women who are pregnant or breastfeeding, it’s best to stay on the safe side and stick to food sources to get your daily dose.

History

Despite being associated with a long list of health benefits, astaxanthin found itself at the center of controversy just over a decade ago.

Astaxanthin is the pigment that gives seafood like lobster, shrimp and crab that characteristic red hue. It’s also responsible for providing that perfect pink color you might notice when picking out a fresh slab of salmon. Wild salmon obtain this carotenoid naturally from their diet of shrimp and small fish. Farmed salmon, on the other hand, are lacking in this important carotenoid as they follow a diet composed primarily of fish meal and oils, giving them a grayish hue.

To mimic the attractive pink color found in wild salmon, food manufacturers began adding synthetic astaxanthin to the feed of farmed salmon. The only problem? They weren’t disclosing it. Thanks to a 2003 lawsuit, however, grocers are now required to inform consumers when color has been added artificially to salmon.

However, the synthetic astaxanthin may not be quite as stellar for your health. Studies indicate that to really take advantage of the health benefits of astaxanthin, opt for wild-caught salmon and avoid salmon that is farmed or artificially colored. Not only is wild salmon naturally higher in this important carotenoid, but it’s also been shown to be safer for consumption and contain fewer contaminants.

Final Thoughts

• Astaxanthin is a type of carotenoid found naturally in wild-caught salmon, red trout, krill, algae, lobster, crab and shrimp.
• Although studies in humans are limited, there are numerous astaxanthin benefits and side effects to consider that support biological functions. Research shows that it may be able to help improve brain, skin and heart health, support better vision, boost male fertility, increase endurance and reduce inflammation.
• Potential side effects that may occur with supplementation include hormone changes, increased skin pigmentation, hair growth and altered levels of calcium.
• Adding it into your diet or incorporating a natural supplement can be a powerful way to improve several aspects of health thanks to the axtaxanthin benefits this antioxidant provides.

The post Astaxanthin Benefits for the Skin, Brain, Heart & Muscles appeared first on Dr. Axe.

Because vitamin D plays many important roles related to maintaining overall health, especially those involved in bone health and immune function, it’s important to know whether you’re getting enough of this nutrient. Health care providers use the vitamin D 25 hydroxy test to do just this: to determine if someone could benefit from consuming more vitamin D or, less often, to check if someone is taking too much vitamin D in supplement form.

While sunlight exposure is the best way to maintain normal vitamin D levels, we know that many children and adults don’t spend enough time in the sun regularly, and therefore, deficiencies are common. This is why the vitamin D hydroxy test is performed relatively often to screen for abnormal levels.

What Is the Vitamin D 25 Hydroxy Test?

The vitamin D 25 hydroxy test is used to measure your vitamin D level, or how much vitamin D is currently in your body. It’s considered the most accurate test for this purpose.

It measures the active type of vitamin D in your blood, which is the type that your body makes after being exposed to the sun or converts once you consume foods and supplements with vitamin D.

This type of test involves drawing a sample of blood, usually from a vein in someone’s arm. It can be done at a doctor’s office or laboratory and is relatively simple and straightforward.

Other names that this procedure goes by include: 25-hydroxyvitamin D, 25(OH)D, cholecalciferol test, ergocalciferol test, calcidiol test, vitamin D2 test or vitamin D3 test.

Purpose of the Test

The main point of the vitamin D 25 hydroxy test is to determine if someone is deficient in vitamin D or not. This way, it can be determined if supplementing with vitamin D would be helpful.

Most often it’s performed on people who are suspected to be lacking vitamin D, such as older adults or those showing signs of vitamin D deficiency — which can include fatigue, poor immune function, bone pain, weakness and depression.

People who are most likely to receive this test include:

• Those with a history of low vitamin D levels
• Those who have had osteoporosis
• Pregnant women
• Infants being breastfed if their moms are lacking vitamin D
• Those with darker skin, considering it’s harder for darker skin to produce enough vitamin D from sunlight exposure
• Older adults over the age of 65 who are more prone to deficiency
• People living in dark, cold climates where there’s limited sunshine
• Those who are obese
• People who have had weight loss/bariatric surgery
• Anyone taking certain medicines, such as phenytoin
• People who have problems absorbing vitamins normally, such as those with digestive disorders

Procedure

If you visit your doctor or a lab to have the test done, expect to have one to two small vials of blood taken. This shouldn’t be very painful and doesn’t take very long.

Normally you won’t need to fast (abstain from eating) before the test, but check with your doctor or the laboratory beforehand just in case.

Afterward your arm may feel a bit sore for one to two days, but this is normal and should go away on its own.

Results/What’s Considered Normal?

Experts consider there to be a range of normal vitamin D levels, which are measured in nanograms per milliliter (or ng/mL).

A normal level is considered between 20 and 50 ng/mL, however between 30 and 40 ng/mL may be even more ideal.

Different laboratories use different ranges, so always read all the information that’s given to you. You can also ask the lab or your doctor about your results.

When you have a vitamin D hydroxy test performed, your result might list different types of vitamin D. These include:

• Vitamin D3 (or cholecalciferol), which is the vitamin D that your own body makes.
• Vitamin D2 (or ergocalciferol), which is the type you absorb from foods and some supplements.

When these two types are combined, the goal is to be within the normal range listed above.

What if your results are abnormal?

It’s not very common to have abnormally high levels of vitamin D (called hypervitaminosis D). It’s much more common to have lower-than-normal levels, which can indicate a  deficiency.

If your test results showed that you lack vitamin D, this might be due to:

• Lack of sun exposure or wearing SPF whenever you’re in the sun, which blocks vitamin D from being produced by your body
• Not enough vitamin D from the foods you eat, such as a lack of fish, fortified dairy and eggs
• Use of certain medicines, including phenytoin, phenobarbital and rifampin
• A malabsorption issue, such as due to a digestive problem or liver or kidney disease

Risks

This test is not very risky overall, assuming you don’t have an active infection or blood disorder. Always tell your provider or the lab if you have a history of excessive bleeding, infections, issues with blood clotting or feelings of lightheadedness when having blood taken.

It’s best to speak with your health care provider if your results indicate that you have either too much or too little vitamin D in your blood. You might benefit from supplementing, ideally with vitamin D3 (the more absorbable type), if you’re not getting enough from the sun and/or your diet.

If your results show that your levels are currently too high, there’s a good chance this is due to you taking supplements in high doses. Avoid taking supplements for several weeks, and consider getting tested again — then stick to a lower dose (or ask your doctor about which dose is best).

Because abnormally high levels over a long period of time can cause damage to some organs, it’s important not to take too much in supplement form for too long.

Conclusion

• The vitamin D 25 hydroxy test measures your level of vitamin D to determine if it’s abnormal or normal. It’s a blood test that uses a sample of blood taken from the arm.
• It’s much more common to be lacking this nutrient, since we get it from sunlight exposure and limited food sources, yet many people don’t spend much time in the sun.
• If your results show low levels, you likely need more sunlight, vitamin D foods, and possibly supplements. (Vitamin D3 is the most absorbable.)
• Talk to your doctor about steps you should take if your level is outside of the normal range, such as changing your supplement dosage or addressing a malabsorption issue.

The post Vitamin D 25 Hydroxy Test: Purpose, Procedure & Results appeared first on Dr. Axe.

When it comes to reaping the many benefits of vitamin D, you may be wondering, “How much vitamin D per day should I take?”

Vitamin D is now one of the most widely consumed supplements. Many people take it daily because vitamin D deficiency is very common and also a real concern— considering that this nutrient assists in absorption of minerals like calcium, aids in bone health, boosts immune function, supports growth and development, and much more.

The optimal amount of vitamin D to take in supplement form depends on a number of factors — for example, if you’re already deficient in vitamin D, your diet, age, health status, where you live and so on.

As you can see, answering the question of how much vitamin D I should take isn’t necessarily cut and dry. Let’s look below at how to determine the best dosage for you in order to maintain optimal levels and figure out how much vitamin D per day you should get.

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin that has many roles throughout the body, some of which include:

• Helping calcium be absorbed into the bones and preventing fractures, bone loss, etc.
• Managing blood sugar levels and normalizing insulin secretion
• Regulating blood pressure, cholesterol levels and inflammation
• Controlling release of parathyroid hormone
• Supporting the immune system by preventing prolonged or excessive inflammatory responses
• Facilitating brain function and preventing mood disorders, including depression and seasonal affective disorder
• Regulating sex hormone production, including testosterone levels
• Improving nerve and muscle function
• Reducing the risk for many types of cancer by influencing cell differentiation and tumor growth

Vitamin D is unique because our bodies make most of it on their own when exposed to the sun, rather than getting vitamin D from foods. When UV-B sunshine rays land on the skin, a substance in the skin called 7-dehydrocholesterol is literally converted into vitamin D3.

There’s evidence that vitamin D may help defend against many symptoms and conditions, including heart disease, cancer, diabetes, bone loss and depression.

On the other hand, vitamin D deficiency is correlated with an increased risk of many common health conditions. About 1 billion people worldwide have vitamin D deficiency, according to scientific studies and reviews.

Vitamin D deficiency symptoms can be linked to the following health problems:

• fatigue
• osteoporosis
• heart disease
• high blood pressure
• cancer
• autoimmune diseases
• depression
• insomnia
• arthritis
• diabetes
• asthma
• chronic pain
• infectious diseases
• and more

Vitamin D Deficiency Stats

A high percentage of adults, somewhere between 50 percent and upward of 90 percent depending on ethnicity and location, are believed to be at least somewhat deficient in vitamin D.

If you spend little time outdoors in the sun, have dark skin, are over the age of 70 or live in northern regions of the world where there’s less sunshine year-round, then you’re more likely to experience vitamin D deficiency symptoms.

Your need for vitamin D and your risk for deficiency go up if any of these factors apply to you:

• You know you’re already deficient in vitamin D
• You have dark skin
• You’re an older adult over 70 (since the production of vitamin D from the skin decreases with age) — infants, children and older adults are all at risk for low vitamin D
• You spend little time outdoors or always wear sunscreen when exposed to sunlight
• You’re a shift worker, health care worker or another “indoor worker,” which means you get little outdoor time and sunlight exposure
• You’re overweight or obese (since vitamin D can accumulate in body fat)
• You are a nursing home resident or hospitalized patient
• You have a health condition, such as celiac disease, Crohn’s disease or cystic fibrosis, that interferes with absorption and processing of vitamin D in the intestines, kidneys or liver
• Breast-fed infants are also at risk for vitamin D deficiency, which is why supplementing is recommended

How Much Vitamin D Per Day Should You Take?

Below are general recommendations for supplementing with vitamin D3 if you’re wondering how much vitamin D should I take:

• Children younger than 5: Up to 35 units per pound/day can usually be safely taken.
• Children ages 5–10: About 400 IU daily. Up to 2,500 units/day can usually be safely taken.
• Adults/pregnant women/breast-feeding women: Between 600–800 IU per day. Up to 5,000 units/day can be safely taken.

How much vitamin D should women take per day?

According to the U.S. Department of Agriculture and National Institutes of Health, the standard recommendation of vitamin D that adult women should take in order to prevent deficiency is between 600 to 800 international units per day, depending on age.

The exact number is debatable, and some experts feel that a higher dose of vitamin D, around 2,ooo to 5,000 IU per day, may be more beneficial.

How much vitamin D should men take per day?

The standard recommendation for adult men is also between 600 to 800 IU of vitamin D per day. Adults over 70 should supplement with more, at least 800 IU per day, while younger adults need at least 600 IU daily.

Is it OK to take vitamin D every day?

Yes, assuming you don’t take high doses that exceed 5,000–10,000 IU/day.

How much vitamin D should I take if I’m deficient?

If a blood test reveals that you’re low in vitamin D, you can either take smaller doses for a long period of time to bring your level up, such as 5,000 to 10,000 IU per day, or a high dose administered over the course of several weeks.

For adults with low vitamin D levels, the Endocrine Society recommends taking at least 1,500–2,000 IU per day.

If you’re taking a very high dose all at once, such as more than 40,000 IU, then it’s possible that vitamin D side effects may occur due to “vitamin D toxicity.”

The best thing to do is talk with your doctor about supplementing with higher doses of vitamin D if you are severely deficient or have a very low level according to a blood test.

How much vitamin D should I take for depression?

There’s some evidence that low vitamin D levels are linked with depression, although this doesn’t mean that vitamin D deficiency causes depression.

Rather, it’s speculated that people who don’t spend much time outside or eat vitamin D foods may also be more likely to develop depression.

The dosages of vitamin D used in studies that have focused on depression have varied, typically between 600 IU/day (the standard recommendation) to 4,000 IU/day.

How much vitamin D should I take to lose weight?

Taking vitamin D won’t necessarily lead to weight loss, but deficiency in vitamin D has been linked to a higher risk for obesity.

Researchers believe that vitamin D may help prevent obesity in a number of ways, such as by regulating hormones and neurotransmitters, including hunger hormones, serotonin and testosterone.

The goal should be to maintain adequate blood levels of vitamin D, which means taking at least 600 IU daily and possibly higher doses (5,000 to 6,000 IU/day) if needed.

Is the best time to take vitamin D the morning or night?

Taking vitamin D supplements with a meal may help with absorption, however there isn’t solid evidence that supplements work better when taken at certain times. Some researchers advocate taking vitamin D in the morning in order to prevent any side effects that may disturb sleep.

Optimal Blood Levels

To find out if you have a normal amount of vitamin D in your body of if you’re deficient, your doctor can order a blood test called a 25-hydroxy vitamin D test.

• Vitamin D levels should be above 20 nanograms (ng) per milliliter (mL) of blood, which indicates that you aren’t suffering from severe vitamin D deficiency.
• A level of 50+ ng/mL indicates a good level of vitamin D, while 30–50 ng/mL means you want to supplement with vitamin D, work on spending more time in the sun and add vitamin D foods into your diet.
• “Subclinical” vitamin D deficiency is thought to be very common. It is defined as a lower than normal vitamin D level that has no visible signs or symptoms. Levels below 30 ng/mL indicate vitamin D insufficiency.
• A level less than 20 to 30 ng/mL means you are very deficient and definitely want to take immediate action to bring those levels up.
• On the other hand, vitamin D toxicity (too much vitamin D in the blood) is considered anything above 200–240 ng/mL of blood.

Sources

There are two forms of vitamin D supplements: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3).

The type of vitamin D our bodies naturally make is called cholecalciferol, which is vitamin D3. The body is able to convert some D2, which is a manmade form, to be used for body functions, but still our bodies prefer to use vitamin D3.

D3 supplements are derived from animal products that contain cholesterol and are very similar to the type we make ourselves, more so than D2 (or ergocalciferol), which is not as absorbable.

In people whose vitamin D levels are normal, a common recommendation is to take a dose of 800 international units of vitamin D per day. This dose may be enough to help you maintain levels in the normal range, but some studies suggest that higher doses may be needed by many people.

Can You Get Enough From the Sun?

There’s a reason that vitamin D is referred to as “the sunshine vitamin.” Sunlight exposure on our bare skin is the single best way to get enough vitamin D.

Unfortunately, most people today don’t spend enough time in the sun due to factors like working long hours inside, living in cold climates, being afraid of sunburns, etc.

In order to get enough vitamin D naturally from the sun it’s important to get outside and expose your skin to sunlight, without sunscreen.

Aim to spend about 10–20 minutes in the sun daily with as much of your bare skin exposed as you can, which will help your body produce vitamin D.

You will absorb the most sunlight between about 11 a.m. and 3 p.m.

Melanin is a substance that affects how light or dark your skin color is. The amount of melanin you have in your skin also affects the amount of vitamin D you can produce, so the fairer your skin, the more easily you can make vitamin D.

If you have dark skin, you will likely need more time in the sun, roughly 40 to 60 minutes daily, to make enough vitamin D.

Eating vitamin D-rich foods like eggs, raw milk and fish can also help improve your blood levels of vitamin D.

Can You Take Too Much?

What happens if you take too much vitamin D? Can you overdose on vitamin D?

Taking high doses of vitamin D causes your liver to produce a chemical called 25(OH)D, which makes calcium accumulate in your bloodstream. You’re most likely to experience symptoms of too much vitamin D when taking supplements in high doses for a long period of time. This can potentially cause side effects if levels of 25(OH) in the blood become elevated.

Potential side effects can include:

• high blood calcium levels
• exhaustion
• abdominal pain
• digestive issues like nausea, constipation, diarrhea or loss of appetite
• increased thirst and dry mouth
• possibly kidney stones

Is it safe to take 5,000 IU of vitamin D3 daily?

Research suggests there is little risk associated with taking around 5,000 IU of vitamin D3 daily, but some people may do best with a higher or lower amount depending on health status.

However, some health authorities recommend taking no more than 4,000 IU daily for an extended period of time, even though research indicates that 10,000 IU per day typically causes no adverse reactions. This makes it a little tricky to find the best answer on how much vitamin D should I take with such a large range.

The best way to avoid experiencing vitamin D toxicity is to not take very high doses of vitamin D in supplement form, such as 10,000 IU per day for more than several days in a row. Instead, get the vitamin D you need from sunlight, a healthy diet and supplements in the recommended dosage range.

Conclusion

• Vitamin D is a fat-soluble vitamin that has many roles throughout the body, including those related to bone health and immunity.
• Many people lack enough of this key nutrient. Therefore supplements are popular.
• How much vitamin D per day should you take? It depends on factors like your age and overall health status.
• The standard recommendation for adult men is also between 600 to 800 IU of vitamin D per day. Adults over 70 should supplement with more, at least 800 IU per day, while younger adults need at least 600 IU daily.
• To avoid possible side effects, don’t take high doses that exceed 5,000–10,000 IU/day for more than several weeks.

The post How Much Vitamin D Per Day Should I Take? appeared first on Dr. Axe.

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

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

Biotin benefits include helping to give us a young, attractive appearance since this vitamin plays a major part in maintaining the health of our hair, nails and skin. In fact, it sometimes gets the nickname the “H” vitamin. This stems from the German words Haar and Haut, which mean “hair and skin.”

Is biotin for hair growth a real possibility? Let’s examine.

What Is Biotin?

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

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

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

Biotin Products

Biotin products have recently become a trend among consumers wishing to have longer, healthier hair and nails. If you’re looking to take a biotin supplement for this purpose or for other health improvements, you have several options, such as: biotin pills, biotin vitamins that include other B vitamins, skincare serums and lotions that contain biotin, and biotin shampoos.

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

Vitamin B7 can also be found as part of B-complex supplements, which include a full spectrum of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin. Together, the B vitamin complex supports metabolism activity, brain functions, nerve signaling and many other important daily functions.

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

Biotin for Hair Growth?

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

Also, vitamin B7 is commonly added to hair and skin beauty products, although it’s believed to not be absorbed very well through the skin. Some research suggests you get the most biotin benefits when it’s ingested from either food sources (such as B vitamin foods) or supplements.

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

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

At least several studies, including one published in Dermatology Research and Practice and another in the Journal of Clinical and Aesthetic Dermatology, have found evidence that taking supplements daily that include biotin for about 3–6 months can help to promote hair growth and reduce hair loss/shedding. One of these studies found that compared to control-treated subjects, those taking the biotin-containing supplements perceived improvements in overall hair volume, scalp coverage and thickness of hair body after 90 days, and hair shine, skin moisture retention and skin smoothness after 180 days.

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

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

Benefits

1. Supports a Healthy Metabolism

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

It does this in several ways:

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

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

Only once the body can use macronutrients from food for energy will normal, healthy metabolic activity take place. Vitamin B7 also improves the metabolism and utilization of glucose, offering some protection against insulin resistance/type 2 diabetes.

2. May Improve Glucose Intolerance and Help Balance Blood Sugar

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

Biotin benefits blood glucose levels because it facilitates the activity of insulin, which is the crucial hormone needed to bring blood sugar back to a balanced state. Better insulin response helps to reduce the risk of widely fluctuating blood sugar levels, which can lead to prediabetes symptoms, type 2 diabetes, weight gain and forms of metabolic syndrome.

Biotin decreases the expression of enzymes that stimulate glucose production by the liver, therefore less sugar is released into the bloodstream. For this reason, vitamin B7 deficiency has been linked to impaired glucose tolerance and decreased utilization of glucose, which are risk factors for diabetes.

Vitamin B7 can also help reduce symptoms of existing cases of diabetes, including nerve pain.

3. Maintains Healthy Hair, Skin and Nails

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

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

Biotin benefits hair since it’s been shown to help decrease alopecia (hair loss) in adults and to improve protein synthesis and the infrastructure of keratin, which is a protein that makes up hair, skin and nails. Keep in mind that research shows deficiency in other nutrients, such as zinc, selenium and iron may also contribute to thinning hair, not to mention that many health conditions such as hormonal imbalances/endocrine disorders may be to blame.

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

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

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

4. Protects Brain Function and Fights Cognitive Decline

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

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

5. Helps Maintain a Healthy Cardiovascular System

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

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

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

6. Supports Thyroid and Adrenal Function

B vitamins like vitamin B7/biotin are needed for proper thyroid activity and defending against adrenal fatigue. The thyroid plant and adrenal gland are “master” glands that are responsible for multiple body states, including hunger, sleep, pain perception, mood and energy.

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

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

7. Needed to Build and Repair Tissues and Muscles

Biotin benefits include helping the growth and maintenance of bodily tissues, including to help repair and build muscles. When tissue or muscle is broken down, B vitamins like vitamin B7 biotin work to build back the strength of muscle and tissue that leads to growth.

B vitamins also help reduce inflammation that can result in muscle or joint aches, pains, or trouble moving. Even more seriously, a deficiency in vitamin B7 and other B vitamins can stunt growth and result in improper development in fetuses and infants.

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

Biotin Deficiency

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

According to an article that appeared in the American Journal of Clinical Nutrition, some underlying causes of biotin deficiency include:

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

Drug interactions can also lower biotin levels in the body. Certain medications — including the skin medication isotretinoin (Accutane) that is prescribed for acne — may reduce the activity of vitamin B7. Abnormally high doses of other B vitamins like pantothenic acid can also lower levels of vitamin B7 biotin.

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

Supplement Dosage

Most healthy adults meet biotin requirements through a well-balanced diet. Keep in mind that in supplement form, common biotin dosages range from 1,000 micrograms to 10,000 micrograms, which is much higher than your daily recommended value, or the amount considered to be an “adequate intake.”

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

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

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

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

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

To get the most biotin benefits, purchase a high-quality multivitamin or supplement product that is made from real food sources and doesn’t contain fillers or toxins in order to get the most benefits. These are made by joining together different collaborative nutrients so your body recognizes the vitamins and minerals and can use them in a synergistic way — similar to how they appear in food sources.

Risks and Side Effects

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

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

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

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

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

Final Thoughts

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

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

Vitamin D — which comes in various forms, including two known as cholecalciferol and ergocalciferol (aka D3 and D2) — plays a role in bone health, immune function, growth and development, absorption of calcium, and much more. There are actually five different types of vitamin D found in both food sources and supplements, with the two most common being vitamin D2 and vitamin D3.

How do they differ, and which one is better to supplement with?

As explained more below, vitamin D2 still offers benefits, however D3 is believed to be much more absorbable. Let’s find out below where you’ll find these two different types in your diet, plus how to choose the best vitamin D supplement to help you maintain normal levels.

Vitamin D2 vs. D3

Vitamin D, an essential fat-soluble nutrient that is actually a prohormone, has been nicknamed the “sunshine vitamin” because the best way for us to obtain enough of it this essential nutrient is to expose our bare skin to the sun.

That’s right, our skin actually produces its own vitamin D when it comes into contact with UV rays. However, the key here is that you need to actually spend time in the sun regularly without wearing sunscreen for this happen.

When someone doesn’t get all the vitamin D needed from the sun plus food sources, supplements are a great backup option. When shopping for vitamin D supplements you’ll find two types: D2 and D3.

Once you take either form as a supplement, it goes through a conversion process in order to become active. Vitamin D then acts like an active hormone, binding to receptors around our bodies.

What’s the difference between vitamin D2 vs. D3?

The major differences between the two types of this vitamin are where they are sourced from and how the body absorbs them.

Vitamin D2 comes from plant sources and is not as easily absorbed, while D3 comes from animal sources.

The type of vitamin D that our own bodies make is closest to D3, also known as cholecalciferol. D3 is the “preferred type” to supplement with because it’s converted more easily to 1,25-dihydroxyvitamin D, the active form of vitamin D.

Benefits

Maintaining normal levels of vitamin D is linked to better overall health and enhanced protection against certain chronic diseases—including heart disease, some types of cancer, infections, viruses and autoimmune diseases.

Some of the major benefits of vitamin D include:

• Promoting the absorption of calcium, which is essential to maintaining bone density
• Supporting immune defenses and normal responses to inflammation
• Aiding in metabolism of phosphorus, which assists in maintenance of healthy tissues, bones, cells and DNA
• Boosting mental health, supporting cognitive function and assisting in mood stabilization
• Potentially fighting cancer development, including by slowing tumor growth and promoting cell death
• Helping maintain a healthy body weight

Sources

Where can you find vitamin D2? It’s available naturally from certain foods, including some species of mushrooms, yeasts and fortified foods, such as cereals and milk/dairy products.

Additionally, it’s available in supplement form, most often as a capsule.

While D2 is obtained from plant foods, D3 is primarily found in animal foods, including some fish, organ meats like liver, eggs and cod liver oil.

No matter which type of vitamin D you take, including from supplements and/or food, it’s important to consume it with a source of fat, since this helps your body to actually absorb and utilize it.

Supplements and Dosage

Vitamin D supplements are a convenient way to meet your needs for this essential nutrient, particularly if you’re prone to vitamin D deficiency.

How do you know if you should supplement? It’s recommended most for people who:

• Lack regular sunshine exposure
• Don’t consume vitamin D food sources, such as dairy or fish
• Have darker skin, which makes it harder for enough vitamin D to be synthesized from the sun

To help maximize absorption, it’s generally recommended to select a vitamin D3 supplement over one containing vitamin D2. However, if D2 is your only option, taking a D2 supplement can still help to bring your blood (serum) level up.

Dosage Recommendations:

Below are the recommended dietary allowance for vitamin D, depending on your age:

• Infants 0–12 months: at least 400 international units (IU) per day
• Children and adults 1-70 years: at least 600 IU/day
• Adults over 70 years: at least 800 IU/day

While the amounts above are the minimum needed dosage to maintain normal vitamin D levels, consuming a higher amount of D (up to 4,000 IU per day) may be helpful for people prone to having low levels.  Speak to your doctor about the right dosage for you deepening on your medical history.

Risks, Side Effects and Interactions

Vitamin D2 (and D3) are generally safe to take and well-tolerated, but it’s still important to stick to recommended amounts to limit the risk for side effects. If you take a high dose, especially for many months,  you may potentially develop vitamin D side effects, such as abdominal pain, vomiting, nausea and confusion.

Consult with your health care provider before beginning to supplement with vitamin D if you have any underlying health conditions, especially those affecting the kidneys and thyroid.

Conclusion

• Vitamin D2, also known as ergocalciferol, is a fat-soluble vitamin that is involved in bone health, immune function, cell growth and more.
• You’ll find D2 in some mushrooms and fortified foods, such as grains and dairy products, plus supplements.
• Compared to D3, D2 tends to be less easily absorbed. Therefore D3 is a better option when choosing a supplement.
• The recommended daily amount is between 600 to 800 IU per day for adults, although higher doses may be helpful. Speak to your doctor if you’re prone to deficiency about how much to take each day.
• Also boost your intake of this essential vitamin with help from sunlight exposure and foods such as fish, eggs and liver.

The post Does Vitamin D2 Offer Benefits? Ergocalciferol Uses, Side Effects & More appeared first on Dr. Axe.

Vitamin D is generally considered to be a very safe and beneficial supplement to take, especially because a high percentage of people are deficient in this important vitamin. While there’s good reason to prioritize getting enough vitamin D — considering vitamin D deficiency symptoms can impact the immune system, heart and more— it’s still potentially possible to get too much vitamin D.

How much is too much vitamin D? “Vitamin D toxicity” can occur when taking high doses upward of 10,000 to 40,000 international units (IU) per day for several months or longer.

As covered more below, signs of too much vitamin D can include frequent sickness, fatigue, weakness, digestive issues and muscle/bone pain.

Symptoms of Too Much Vitamin D

We need enough vitamin D in order for our bodies to function properly because vitamin D has many roles, including helping with absorption and regulation of minerals like calcium, magnesium and phosphate; bone health; immune function; growth and development in infants/children; cellular renewal; cognitive health; and nerve function.

In a perfect world, we would all get enough vitamin D from the single best natural source there is: sun exposure. However, we know that today most people don’t spend enough time in the sun.

Therefore, supplements have become widely recommended and popular.

Signs of Too Much Vitamin D

You’re most likely to experience symptoms of too much vitamin D when taking supplements in high doses for a long period of time. Some signs that you may be supplementing with more vitamin D than necessary include:

• Getting sick more often
• Exhaustion
• Abdominal pain and digestive issues, like nausea, constipation, diarrhea or loss of appetite
• Increased thirst and dry mouth
• Urinating frequently
• Muscle weakness or pain
• Bone pain
• Fatigue/sluggishness
• Brain fog, feeling confused and dizziness
• Irregular heartbeat
• Chest pains
• Changes in blood pressure
• Headaches

Can too much vitamin D cause anxiety? Because vitamin D toxicity can cause side effects like rapid heartbeat, confusion, restlessness and chest pains, it can potentially cause feelings associated with anxiety.

Causes

Having abnormally high levels of vitamin D (also referred to as vitamin D intoxication or hypervitaminosis) typically occurs from supplementing rather than due to sun exposure or dietary intake.

The reason that taking high doses of vitamin D can be problematic is because vitamin D (along with vitamins A, E and K) is a fat-soluble vitamin. This means it’s stored in body fat and can remain in your body for a long time.

While there’s yet to be an agreed upon daily requirement for vitamin D, health experts agree that many people can benefit from supplementing with vitamin D (particularly vitamin D3), including adults, children and infants.

The standard recommendation in terms of vitamin D intake to prevent deficiency, according to the USDA, is between 600 to 800 IU per day for adults and 400 IU for children. However, some feel that this number should be higher, such as around 2,ooo to 5,000 IU per day.

The amount of vitamin D that you need daily depends on a number of factors, such as your body weight, age, sex and medical history. As a general recommendation, aim for these amounts of vitamin D3 in supplement form:

• Children younger than 5: 35 units per pound/day
• Children ages 5–10: 2,500 units/day
• Adults/pregnant women/breastfeeding women: about 5,000 units/day

Toxicity vs. Deficiency

Toxicity:

Taking high doses of vitamin D causes your liver to produce a chemical called 25(OH)D, which makes calcium accumulate in your bloodstream (called hypercalcemia).

In rare cases this can result in kidney damage and calcium deposits forming in the kidneys (called nephrocalcinosis). This is a serious condition that causes symptoms like nausea, dehydration, fever and pain.

25(OH)D can be measured via a blood test. A level of 25(OH)D in the blood that is higher than 150 ng/ml is considered potentially toxic.

While it’s rare, several other conditions aside from hypercalcemia can occur if someone experiences vitamin D toxicity, such as hyperparathyroidism, sarcoidosis and a few other rare diseases.

If you notice signs of vitamin D side effects and you’re at risk for experiencing vitamin D toxicity — due to taking more than 300,000 IU in the past 24 hours or more than 10,000 IU per day for the past several months — then stop taking vitamin D, and visit your doctor right away for a blood test. Your doctor will test you for hypercalcemia and also discuss any symptoms you’re having.

Deficiency:

While taking too much vitamin D can be dangerous in some instances, keep in mind that getting too little vitamin D and experiencing a deficiency are also problematic.

Your goal should be is to strike a balance and get the amount of vitamin D your body needs without taking excessive quantities

Is it safe to take 5,000 IU of vitamin D3 daily? If not, then how much vitamin D3 is safe?

There is little risk associated with taking around 5,000 IU of vitamin D3 daily, but some people may do best with a higher or lower amount.

What’s considered “enough vitamin D”? Most experts believe vitamin D levels should be above 20 nanograms (ng) per milliliter (mL) of blood to prevent deficiency.

On the other hand, vitamin D toxicity (too much vitamin D in the blood) is considered anything above 200–240 ng/mL of blood.

Can you take too much vitamin D if you know that you’re already deficient?

If a vitamin D blood test reveals that you’re low in vitamin D, you can either take smaller doses for a long period of time to bring your level up, such as 5,000 IU per day, or a high dose administered over the course of several weeks. If you take a very high dose all at once, such as more than 40,000 IU, then it’s possible that side effects may occur.

How to Treat/Prevent It

The best way to avoid experiencing vitamin D toxicity is to not take very high doses of vitamin D in supplement form, such as 10,000 IU per day for more than several days in a row.

Vitamin D toxicity is most likely to occur when taking high doses of supplements for a couple of months or longer, such as 40,000 IU or more. It may also potentially occur from taking a very high dose only one time, such as more than 300,000 IU in a 24-hour period.

These amounts apply to “average weight adults” who are around 125–200 pounds but are not applicable to children or those who weigh much less. For children that weigh between 25 and 75 pounds, more than 50,000 IU in 24 hours or 2,000 to 6,000 IU/day for over three months may be too much and potentially cause vitamin D toxicity.

If it’s determined that your blood level is too high, how do you get rid of excess vitamin D?

If you need to flush vitamin D out of your system, your doctor might recommend vitamin D toxicity treatments including stopping vitamin D intake, restricting dietary calcium and receiving intravenous fluids and/or medications, such as corticosteroids or bisphosphonates, to control symptoms.

What’s the best way to maintain a normal level?

Ideally you want to maintain normal vitamin D levels without supplements by getting enough sun exposure or by taking supplements in a dose that is considered safe (between 1,500–5,000 IU for most adults).

Spending time in the sun with your skin exposed for about 15–20 minutes most days, without sunscreen, is your surest way to get enough vitamin D.

Eating vitamin D-rich foods — such as fish and other seafood, eggs, and raw milk — can also help improve your vitamin D level. Sunshine and vitamin D foods will not cause vitamin D toxicity because your body regulates how much vitamin D is made/absorbed by these sources.

Who should avoid taking vitamin D supplements?

Because vitamin D can interact with some medications, vitamin D supplements should not be taken by anyone who takes these prescription drugs:

• Steroids
• Epilepsy drugs, such as phenobarbital and phenytoin
• The weight loss medication called Orlistat
• Cholestyramine

People who have any of the health conditions listed below should not supplement with vitamin D without being monitored by a doctor:

• Hypercalcemia
• Kidney disease
• Liver disease
• Pancreatitis
• Primary hyperthyroidism
• Cancer
• Sarcoidosis
• Granulomatous tuberculosis
• Metastatic bone disease
• Williams syndrome

Conclusion

• Many people take vitamin D supplements to avoid deficiency, however it’s possible to take too much and then develop side effects.
• To be safe, avoid taking high doses (such as 40,000 IU or more per day) for a long period of time, such as more than several months, unless working with a doctor.
• Toxicity may also potentially occur from taking a very high dose only one time, such as more than 300,000 IU in a 24-hour period.
• The standard recommendation in terms of vitamin D intake to prevent deficiency is between 600 to 800 IU per day for adults. If you feel you might benefit from more, ask your doctor for her or his recommendation.

The post Can You Take Too Much Vitamin D? appeared first on Dr. Axe.

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

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

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

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

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

What Is B12? (What Does It Do?)

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

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

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

How Much Do You Need?

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

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

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

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

What Are B12 Shots?

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

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

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

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

B12 Injection Benefits

The NIH reports that in those with confirmed deficiency, B12 shots can have important benefits. However, it’s been found that oral B12 supplementation when taken in high doses can have similar protective effects.

For example, one study found that taking 1,000–2,000 micrograms orally in properly timed doses helped improve levels as much as injections.

Benefits of B12 injections include the following:

1. Might Reduce Depression, Cognitive Decline and Dementia: Some studies show that, especially in older people, supplementing with vitamin B12 can help prevent depression, restore better mood control and retain healthy memory/mental functioning.
2. Helps Lower Fatigue: Restoring vitamin B12 to healthy levels can treat anemia, help with conversion of macronutrients and production of creatine (beneficial for building muscle mass), and reduce muscle weakness.
3. Can Help Improve Your Metabolism: Some people turn to vitamin B12 shots to overcome a sluggish metabolism and even help with weight loss. Because injections might give patients more energy and regulate hormone production, it’s possible to experience changes in appetite, improved sleep and better exercise performance. Some even claim B12 shots improve appearance of their skin, hair and nails.
4. Protects the Heart: Elevated homocysteine levels have been identified as a risk factor for cardiovascular disease, the No. 1 killer of adults in industrialized nations. Vitamin B12 is needed for conversion of homocysteine and therefore can help prevent conditions or complications like heart attack, stroke or coronary heart disease.
5. Improves Low Sperm Count: Research shows that vitamin B12 may improve the functionality of reproductive organs and decrease levels of oxidative damage to sperm, thereby impacting sperm count. Maintaining healthy levels of the nutrient may also decrease inflammation-induced semen impairment, according to researchers.
6. Helps with Fetal Development During Pregnancy: Studies indicate that lower B12 levels in pregnant women increases the risk of preterm birth and are associated with an increased risk of newborn low birth weight.
7. Helps Prevent or Treat Diabetic Neuropathy: There’s evidence showing that vitamin B12 supplements may improve symptoms among people with diabetic neuropathy, nerve damage that’s associated with diabetes. However, more research isa needed on the efficacy of vitamin B12 shots for this condition.

Safety and Side Effects

The potential risk or drawbacks of B12 injections include the following:

1. Problems with Absorption

Even if someone receives high doses of vitamin B12, it doesn’t necessarily mean that his or her body has the ability to properly absorb and use the whole dose. That’s because utilization of vitamin B12 (especially from supplements) depends on levels of other metabolic cofactors and acids.

The NIH reports that only about 10 micrograms of a 500-microgram oral supplement are actually absorbed in healthy people due to limitations of stomach acid and intrinsic factor.

2. Interactions with Medications

Vitamin B12 has the potential to interact with certain medications, including diabetic prescriptions, metformin, proton pump inhibitors, antagonists and antibiotics. High doses might also possibly interfere with levels of other vitamins, enzymes and minerals, which is always a potential problem when taking any nutrient in very large quantities.

Is it too dangerous to take too much vitamin B12? Because it’s a water-soluble vitamin, any excess that isn’t used should be flushed from the body and not pose too much risk (not the case with fat-soluble vitamins like vitamin A).

The Institute of Medicine reports that “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.”

However, if you’re not deficient in vitamin B12 to begin with or you don’t address the underlying reasons you might be deficient, injections likely won’t do much to improve overall quality of life. As researchers from Cornell University Medicine stated, “Management requires correctly diagnosing cobalamin deficiency, reversing it, defining its underlying causes, preventing relapse, managing the underlying disorder and its complications, and educating the patient.”

Do You Need B12 Injections?

The signs and symptoms of B12 deficiency that indicate you may benefit from vitamin B12 injections include:

• chronic fatigue, lethargy and weakness
• Muscle aches, joint pain and trouble exercising
• Poor memory, inability to concentrate and other cognitive problems associated with aging
• Mood changes, like increased depression and anxiety, or signs of nervousness like rapid heartbeats/palpitations
• Poor dental health, including bleeding gums and mouth sores
• Shortness of breath and feeling dizzy
• Poor appetite or digestive problems, like constipation, nausea, diarrhea or cramping
• Sometimes greater risk for problems like cardiovascular complications or even cancer (due to a rise in homocysteine levels)

Why might you be low in vitamin B12, even if you eat a relatively healthy diet? One reason is being low in a type of compound produced within the stomach called intrinsic factor (a type of glycoprotein), which combines with vitamin B12 once consumed in order to allow it to be absorbed.

Research shows that around 50 percent to 60 percent of ingested vitamin B12 is usually absorbed when enough intrinsic factor is present in relation to B12, but absorption decreases drastically when this ratio changes.

Older people usually produce less stomach acid and therefore less intrinsic factor, increasing their risk for deficiency. People who take medications regularly that decrease stomach acid production can also become deficient in vitamin B12 for this reason, whether they consume enough from their diets or not.

Because of how vitamin B12 is absorbed, the most common risk factors for B12 deficiency are:

• Genetic susceptibility: Some people genetically produce less intrinsic factor and stomach acid needed for B12 absorption. This population might benefit most from injections if dietary improvements don’t do enough to raise levels.
• Having an autoimmune disease: Some autoimmune diseases can damage the stomach lining (including pernicious anemia) where intrinsic factor is produced.
• Older age: Due to changes in dietary nutrient intake (usually from eating less overall) and also decreased production of stomach acid, the elderly tend to have reduced levels of vitamin B12. This is one reason that mood changes, poor memory and weakness become more common with older age.
• Having an intestinal disorder resulting in less stomach acid: Research suggests that these include conditions like gastritis, hypochlorhydria or achlorhydria. Problems can also arise after intestinal or stomach surgeries are performed.
• Taking stomach acid-lowering drugs: Medications can block absorption, including antacids used to treat conditions like gastritis or esophageal reflux and antihistamines.
• Being a vegetarian or vegan: This group consumes less foods that are naturally high in vitamin B12, such as beef and poultry (and sometimes dairy and fish too), which means their intake of vitamin B12 is lower whether their absorption is adequate or not.

Better Ways to Address B12 Deficiency

The ideal and safest way to consume enough of any nutrient is getting it naturally through whole food sources. However, sometimes due to other health conditions or food preferences, this isn’t always possible, but if you can, you should consume foods that provide this valuable vitamin.

The foods highest in vitamin B12 are:

• Organ meats, such as beef and chicken liver
• Wild-caught fish, including salmon, herring, mackerel, tuna, trout and sardines (also great sources of other vital nutrients, like omega-3 fatty acids)
• Organic dairy products, including probiotic-rich yogurt or raw milk
• Pasture-raised poultry, including turkey or chicken
• Grass-fed beef and lamb

When it’s not possible to get enough vitamin B12 from your diet, perhaps due to genetic conditions or taking necessary medications, someone might choose to boost intake of vitamin B12 in several ways other than receiving injections. These can include taking oral dietary supplements and now even a new form of prescription vitamin B12 medication available in gel form.

Gel formulations of vitamin B12 are somewhat new and applied into the nostrils (intranasally). They’re now considered an alternative to vitamin B12 shot that some prefer because they require no needles.

There is not as much evidence regarding long-term efficacy or safety of gel vitamin B12 compared to injections, but at this time it appears B12 gel works similarly to raise blood levels.

Remember that whether you choose to use vitamin B12 in supplement form or not to resolve deficiency symptoms, it’s important to identify the real reason you’re struggling with deficiency in the first place.

Conclusion

• Vitamin B12 shots are used to overcome vitamin B12 deficiency, which is common especially among the elderly, those with intestinal damage or disorders, people with pernicious anemia, and vegetarians/vegans.
• The benefits of vitamin B12 injections include treating or preventing symptoms, such as fatigue, heart problems, neurological damage, mood changes, muscle weakness and hormone imbalances.
• The best way to get enough vitamin B12 is through a healthy diet whenever possible, such as from consuming grass-fed beef, poultry or wild-caught fish.
• Risks of taking vitamin B12 injections include taking unnecessarily high amounts (which aren’t always absorbed properly anyway) and experiencing interactions with other medications.

The post B12 Shots: Vitamin B12 Injections Benefits, Risks and Better Alternatives? appeared first on Dr. Axe.

Vitamin D stands out from other micronutrients because it’s one of the few vitamins that your body is able to produce all on its own.  Also known as the “sunshine vitamin,” your skin is actually able to synthesize vitamin D when exposed to sunlight.

That being said, unfortunately many of us are lacking in this key nutrient, resulting in vitamin D deficiency. Because it’s found in very few food sources, coupled with the fact that most people don’t spend a lot of time in the sun each day, it’s often necessary to take a vitamin D supplement to help meet your daily needs.

So do vitamin D supplements work? Do you actually need one, and what is the best vitamin D supplement?

Here’s what you need to know…

Why You Need Vitamin D

Vitamin D is vital to several different aspects of health. Although it’s most well-known for its ability to strengthen the bones and boost calcium absorption, it’s also involved in immune function, disease prevention, mood regulation and weight control.

In fact, a deficiency in this crucial vitamin can cause issues like hair loss, chronic pain, sluggishness and decreased wound healing. It can even increase the risk for cardiovascular disease, diabetes and serious infections.

Unfortunately, vitamin D is found in very few food sources naturally, which can make it difficult to meet your needs through diet alone. Not only that, but many are also at a higher risk of vitamin D deficiency, including older adults, overweight individuals and those living in northern latitudes.

Taking a vitamin D supplement is an easy and effective way to ensure you’re able to meet your needs with minimal risk of adverse side effects.

Plus, in addition to effectively preventing a deficiency, vitamin D supplementation has also been linked to a number of different health benefits, as explained more below.

Vitamin D Supplement Benefits

Boosting your intake of this vitamin via supplementation can contribute to benefits, such as:

• Support for bone health, including by assisting in calcium absorption
• Supporting a healthy body weight
• Boosting immune function
• Improving your mood
• Possibly helping to protect against cancer
• And more

1. Supports Bone Health

Vitamin D plays an integral role in bone metabolism. In addition to increasing calcium absorption, vitamin D is also involved in the metabolism of phosphorus, another key mineral that supports bone health.

According to one study in the Journal of Mid-life Nutrition, low levels of vitamin D were associated with decreased bone mineral density in women. For this reason, taking a vitamin D and calcium supplement is often recommended for those at risk for bone loss, including postmenopausal women.

2. Enhances Immunity

If you find yourself feeling under the weather more often than usual, you may want to consider adding a natural vitamin D supplement into your routine.

Vitamin D is important for the function of immune cells, and increased susceptibility to infection is one of the hallmark signs of deficiency. One study published in the Archives of Internal Medicine found that low levels of vitamin D were linked to a higher risk of upper respiratory infections, such as the cold or flu.

3. Helps Prevent Deficiency

Taking a vitamin D supplement is one of the easiest and most effective ways to prevent a vitamin D deficiency.

Unfortunately, vitamin D deficiencies are incredibly common, especially among older adults, those with darker skin and those with limited sun exposure. Some of the most common symptoms of deficiency include fatigue, impaired wound healing, muscle pain and hair loss.

4. May Help Protect Against Cancer

Interestingly enough, some studies have found that getting enough vitamin D could aid in the prevention of certain types of cancer. In particular, vitamin D deficiency is thought to be associated with a higher risk of colon, breast, ovarian and prostate cancer.

According to a massive review in the American Journal of Public Health, “evidence suggests that efforts to improve vitamin D status, for example by vitamin D supplementation, could reduce cancer incidence and mortality at low cost, with few or no adverse effects.”

However, keep in mind that more research is needed to evaluate whether other factors may also contribute to the relationship between vitamin D levels and cancer risk.

5. Boosts Weight Loss

Not only do studies show that vitamin D levels tend to be lower in individuals who are overweight or obese, but some research also indicates that vitamin D supplementation could help bump up weight loss.

A study in the American Journal of Clinical Nutrition actually found that taking a calcium and vitamin D supplement resulted in significant reductions in body weight and fat mass compared to a control group. Another study showed that having adequate levels of serum vitamin D was associated with increased weight loss and fat loss in 218 women.

6. Improves Mood

Vitamin D can have a powerful impact on mood and may even aid in the prevention of conditions like depression. For example, a study conducted by the Institute of Clinical Medicine in Norway showed that supplementation with vitamin D significantly improved symptoms of depression in 441 adults.

What’s more, another 2017 study found that vitamin D was effective at improving mental health status and reducing depression and anxiety in women.

Best Vitamin D Supplement Options

With all the vitamin D supplements on the market, it can feel overwhelming trying to select one that’s right for you. What is the best vitamin D supplement to take?

Vitamin D2 and D3 are the two most common forms of vitamin D, found in both food sources and supplements. D3 is thought to be much more absorbable and therefore the best option. In fact, one study found that taking vitamin D3 was nearly twice as effective at increasing serum vitamin D levels than vitamin D2.

Ideally, look for a vitamin D supplement that contains vitamin D3, also known as cholecalciferol.

D3 from animal products (specifically from the cholesterol within these products) is closest to what sunlight naturally produces in humans when the skin works to convert UV light. Vitamin D3 is therefore the more active form and thought to be converted a lot faster than D2.

Additionally, check the ingredients label, and select a product with minimal added ingredients or fillers to ensure you get the best value for your money.

Specialty formulas are also available, such as those that combine vitamin D with calcium to help with absorption. Additionally, if you’re vegan, look for a vitamin D supplement that is specifically labeled as vegan.

Keep in mind that vitamin D is a fat-soluble vitamin, so if your supplement doesn’t contain an oil, you should take your vitamin D with a meal that contains a good source of fat to optimize absorption. A few slices of avocado, a handful of nuts or a square of dark chocolate can all help boost nutrient absorption.

Vitamin D Supplement Dosage and Uses

So how much vitamin D should you take a day? Is it better to take vitamin D at night or in the morning, and can you take vitamin D on an empty stomach?

The recommended dietary allowance (RDA) for vitamin D varies based on age. The current guidelines for vitamin D needs are as follows:

• 400 international units (IU): infants 0–12 months
• 600 IU: children and adults 1–70 years, including women who are pregnant or breastfeeding
• 800 IU: adults over 70 years

Oftentimes, the vitamin D supplement dose can exceed the RDA, and many recommend using a vitamin D supplement with 5,000 IU or more to ensure adequate blood levels. However, while taking a vitamin D supplement dose below 10,000 IU per day is unlikely to yield any symptoms of toxicity, taking high doses may negatively impact health over time.

Note that, although breast milk and formula both provide a small amount of vitamin D, the American Academy of Pediatrics recommends the use of a vitamin D supplement for infants who are breastfed or consuming less than one liter of formula per day. Administering a vitamin D supplement for babies can help prevent deficiency while also reducing the risk of conditions like rickets.

Although there’s limited research on whether taking vitamin D at night or in the morning is more effective, taking it with a meal is key to promoting proper absorption. In fact, one 2015 study showed that taking vitamin D alongside a high-fat meal increased vitamin D levels 32 percent more than with a fat-free meal.

Who Should Take Vitamin D Supplements?

Vitamin D deficiency is one of the most common nutritional deficiencies around the globe. Which populations are especially at risk?

Older adults, vegans/vegetarians, and those who get limited sun exposure, have darker skin or are overweight are at a higher risk for vitamin D deficiency. People who live in northern latitudes may also be at an increased risk since they lack sun exposure.

If you suspect that you may have a vitamin D deficiency, it’s best to talk to your doctor and get your vitamin D blood levels tested to determine if supplementation is right for you. Your doctor can also help determine whether you need daily tablets or high-dose supplementation to help bring your levels up within the normal range.

Risks and Side Effects

Although there are many benefits associated with vitamin D, there are some vitamin D supplement side effects to consider as well.

For starters, taking very high doses over long periods of time can cause vitamin D toxicity, which can result in symptoms like drowsiness, stomach pain, vomiting and confusion.

For this reason, it’s important to stick to the recommended dosage and use supplements only as directed. If you experience any negative side effects as a result of vitamin D supplementation, consider decreasing your intake and talking to a trusted health care professional.

If you have any underlying conditions, such as high levels of calcium, hyperparathyroidism or kidney disease, it’s best to talk to your doctor before starting supplementation.

Vitamin D can increase calcium absorption, which could worsen issues related to these conditions. You may also want to consult with your doctor if you take medications such as diuretics, antacids, or heart medications like digoxin, diltiazem or verapamil.

Related: Can You Take Too Much Vitamin D?

Conclusion

• Vitamin D supplements are often recommended for most babies, children and adults because deficiency in this vitamin is believed to be very common. That’s because many people today don’t spend enough time in the sun due to factors like working indoors or wearing sunblock.
• While supplements are necessary and beneficial in many cases, it’s ideal to get the amount of D vitamin you need directly from sunlight if possible.
• When choosing a supplement, opt for D3 instead of D2, which is absorbed better. Take your daily vitamin D supplement with a meal, specifically one containing a bit of fat.

The post Best Vitamin D Supplement Benefits & How to Choose the Right One appeared first on Dr. Axe.

Vitamin D3 is one of the most buzzed-about supplements in the health industry. That’s because it’s estimated that over 40 percent of the population is deficient in vitamin D, which plays a role in everything from regulating mood to modulating immune cells.

Not only that, but it’s one of the few nutrients that’s difficult to get from food sources alone, considering our bodies get most D from sunlight exposure.

What’s the difference between vitamin D vs. D3, and what is vitamin D3 good for? Keep reading for everything you need to know about this important micronutrient and how it can impact your health.

Vitamin D3 vs. Vitamin D2

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that is involved in bone health, immune function, cell growth and more. Experts believe we need it to defend against a number of chronic diseases, including heart disease, cancer, inflammation and autoimmune diseases.

Your body is able to produce vitamin D on its own when your skin is exposed to sunlight. It can also be obtained through several vitamin D food sources and supplements.

Unfortunately, vitamin D deficiency is a common issue, and certain groups are at a higher risk of deficiency. In particular, older adults, those who get limited sun exposure, and people who are overweight/obese or have darker skin are at an increased risk.

Vitamin D3 vs. Vitamin D2

What is the difference between vitamin D and vitamin D3?

Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). D3 is thought to be more absorbable because it’s converted most easily to 1,25-dihydroxyvitamin D, the active form of vitamin D.

Vitamin D3 is primarily found in animal foods, such as fish, liver, eggs and cod liver oil. Meanwhile, vitamin D2 is mostly in mushrooms and fortified foods, such as cereal. Both are also available in supplement form as well.

The biggest difference between vitamin D2 vs. D3 actually lies in the way that they are metabolized in the body. In fact, one study published in the Journal of Endocrinology and Metabolism found that vitamin D3 was nearly twice as effective at increasing vitamin D levels in the blood compared to vitamin D2.

For this reason, it’s generally recommended to select a vitamin D3 supplement over one containing vitamin D2.

Benefits/Uses

1. May Help with Weight Management

Some studies show that vitamin D levels tend to be lower in people with higher amounts of body fat.

Supplementing with vitamin D3 may help enhance weight loss and bump up fat-burning. For example, one study demonstrated that supplementing with calcium and vitamin D increased weight loss and fat loss compared to a control group.

2. Boosts Bone Strength

Vitamin D is absolutely essential when it comes to bone health. In fact, one of the most serious vitamin D3 deficiency symptoms in children is rickets, a condition characterized by a softening and weakening of the bones.

One of the main ways that vitamin D boosts bone strength is by promoting the absorption of calcium, which is essential to maintaining skeletal integrity. Plus, it’s also involved in the metabolism of phosphorus, another key mineral that is important to bone health.

3. Improves Immune Function

One of the most impressive benefits of vitamin D3 is its ability to enhance immunity and protect against infection.

Not only can a deficiency in this important micronutrient slow wound healing and increase the risk of infection, but vitamin D3 is also integral to the function of immune cells in the body.

According to research, lower levels of serum vitamin D are actually associated with the a higher risk of recent respiratory tract infections, demonstrating just how crucial this vitamin is for immunity.

Some experts now even recommend that people who are deficient and at risk for certain illnesses take a high dose of vitamin D3 to quickly raise levels, followed by moderate doses (about 10,000 IU/day of vitamin D3 for a few weeks, followed by 5,000 IU/day).

4. Enhances Mental Health

Some research shows that vitamin D could be beneficial for boosting mental health and brain power. Studies have found that vitamin D status could potentially be linked to issues like:

• depression
• anxiety
• Alzheimer’s disease
• bipolar disorder
•  schizophrenia

What’s more, one study conducted by the Washington University School of Medicine even showed that low levels of vitamin D were tied to low mood and impaired cognitive performance in older adults.

5. May Help Fight Cancer Cells

Although research is still limited on exactly how vitamin D3 can impact cancer growth in humans, in vitro research suggests that it may affect several aspects of cancer development, including tumor growth and cell death.

Other studies have found that vitamin D deficiency may be linked to a higher risk of certain types of cancer, including breast, prostate, colorectal, ovarian, kidney and stomach cancers. However, further research is still needed to determine whether other factors may also be involved besides vitamin D3 levels.

Foods

Adding a few vitamin D3 foods to your diet is a simple way to bump up your intake of this important fat-soluble vitamin. Here are a few of the top food sources of vitamin D3:

1. Cod Liver Oil — 1 tablespoon: 1,360 international units (over 100 percent DV)
2. Wild-Caught Salmon — 3 ounces: 447 IU (over 100 percent DV)
3. Mackerel — 3 ounces: 306 IU (76 percent DV)
4. Tuna Fish — 3 ounces: 154 IU (39 percent DV)
5. Sardines — 2 sardines: 47 IU (12 percent DV)
6. Beef Liver — 3 ounces: 42 IU (11 percent DV)
7. Eggs — 1 egg: 41 IU (10 percent DV)
8. Caviar — 1 tablespoon: 37 IU (9 percent DV)

Supplements and Dosage

Sun exposure is one of the easiest and most effective ways to meet your vitamin D needs. When this isn’t possible, supplementing with D3 is recommended, as well as increasing your vitamin D food intake.

Vitamin D supplements can be a quick and convenient way to meet your needs for this important fat-soluble vitamin, especially if you’re at an increased risk of deficiency.

If you do opt to take one, be sure to select vitamin D3 instead of vitamin D2 to maximize absorption. You should also take vitamin D with meals, as it requires a good source of fat to be absorbed in the body.

You may be wondering: How much vitamin D3 should I take daily? Currently, the recommended dietary allowance for vitamin D is as follows:

• 400 IU: infants 0–12 months
• 600 IU: children and adults 1-70 years
• 800 IU: adults over 70 years

However, many believe that the recommended vitamin D3 dosage should be even higher, and supplements often contain doses of up to 5,000 IU per day. Therefore, it’s best to work with your doctor to determine the right dosage for you to prevent symptoms of deficiency.

Risks, Side Effects, Interactions

Can you overdose on vitamin D3? What happens if you take too much vitamin D3?

Although the upper limit for vitamin D is currently set at 4,000 IU per day, researchers believe that doses of up to 10,000 IU per day can be taken without symptoms of toxicity.

However, it’s important to use supplements only as directed and avoid taking large amounts of vitamin D. Some of the potential vitamin D3 side effects may include abdominal pain, vomiting, nausea and confusion.

If you notice any negative side effects after starting vitamin D3 supplementation, discontinue use, and consult with your doctor.

Finally, be sure to consult with a trusted health care professional before starting supplementation if you have any underlying health conditions. In particular, vitamin D may worsen symptoms caused by issues like kidney disease and hyperparathyroidism, as it increases calcium absorption in the body.

Conclusion

• Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that is involved in bone health, immune function, cell growth and more. This is the type that’s most easily absorbed by your body, more so than vitamin D2, which is mostly found in mushrooms and fortified foods, such as cereal.
• Vitamin D3 is primarily found in animal foods, such as fish, liver, eggs and cod liver oil.
• If you don’t get enough sun exposure, supplementing with D3 can help bring your levels up. The recommended daily amount is between 600 to 800 IU per day for adults, although higher doses may be helpful.

The post Vitamin D3 vs. Vitamin D2 & How to Obtain Both appeared first on Dr. Axe.

You’ve likely read up on the importance of prenatal vitamins and how certain nutrients are needed in higher amounts during pregnancy, but did you know that the same is true even after you’ve given birth? Postnatal vitamins are used to ensure that new moms get the vitamins and minerals they need after giving birth.

While eating a healthy, balanced diet is key or maintaining proper macronutrients and micronutrient levels, supplementing with the most important vitamins and minerals can support breastfeeding and recovery after giving birth.

What Are Postnatal Vitamins?

Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth. While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply and healthy energy levels.

Typically, a prenatal vitamin can be continued during the months after birth as well. Those nutrients are also needed during breastfeeding and the recovery phase.

In essence, these vitamins are beneficial for women during their reproductive years.

Best Postnatal Vitamins to Take

The nutrients that are most important during pregnancy are also needed after delivery, especially for women who are breastfeeding. Here’s a breakdown of the most important vitamins and minerals for the postnatal period:

1. Iron

Iron is an important nutrient during pregnancy and after birth. It helps prevent anemia, which can be exacerbated when a woman loses blood during delivery.

If you have low iron levels and you’re taking a pre- or postnatal multivitamin, make sure it includes iron. If not, you can take a separate iron supplement for six to eight weeks after delivery or until your health care provider recommends stopping.

The daily recommended intake of iron for lactating women is 27 milligrams.

2. Calcium

Calcium is needed for mom’s and baby’s bones, so getting enough while breastfeeding is important. Calcium is also needed for the circulatory, muscular and nervous systems to function properly.

The recommended daily intake of calcium for pregnant and breastfeeding women is 1,000 milligrams.

3. Vitamin D

Research indicates that efforts should be made to optimize vitamin D status in mothers during and after pregnancy to support healthy levels in the infant and mom. Not only do infants need vitamin D for healthy bones and teeth, but the nutrient also impacts women’s brain function, immunity, hormones and mood.

Breastfeeding women should get about 600 international units (or 15 micrograms) of vitamin D per day.

4. Choline

Choline is a nutrient that plays a role in nerve function, muscle movement, metabolism, energy and several other important body processes. The recommended daily intake for women who are breastfeeding is 550 milligrams of choline.

5. DHA

Docosahexaenoic acid (DHA) is an essential fatty acid that needs to be consumed in food or supplement form to maintain healthy levels. It supports infant development, and studies suggest that there are long-term benefits for infants with higher levels of DHA, including faster development of behavioral functions.

Deficits in DHA may lead to learning impairments among infants.

Babies get DHA through breast milk, so mothers need to make sure they get enough of the fat in food or supplement form. Breastfeeding women need between 300–900 milligrams of combined DHA and EPA (another omega-3 fats acid) per day.

How to Take/Dosage

Postnatal vitamins are taken after birth, typically for as long as you’re breastfeeding and your body is recovering from pregnancy. Speak to your doctor or midwife for usage and dosage recommendations for your body and lifestyle specifically.

Postnatal multivitamins are available online and at health food stores. You can find them in capsule, gummy and powder forms.

Look for a reputable brand, ideally with a USDA Certified Organic label and a full list of ingredients and dosage. If you’re going for a multivitamin, make sure to choose one that includes DHA.

When you no longer need postnatal vitamins, you can switch over to a standard multivitamin to ensure that you maintain healthy levels of micronutrients, especially if your diet is lacking in certain areas.

Food Sources

The best way to maintain healthy levels of vitamins and minerals is by eating a diet rich in colorful, fresh foods, just like the pregnancy diet. The foods that are highest in postnatal nutrients and should be incorporated into a woman’s diet after giving birth include:

• Yogurt
• Goat cheese
• Almonds
• Walnuts
• Broccoli
• Cauliflower
• Brussels sprouts
• Kale
• Spinach
• Swiss chard
• While beans
• Black beans
• Navy beans
• Chickpeas
• Split peas
• Lentils
• Wild-caught fish
• Organic poultry
• Grass-fed beef
• Cafe-free eggs
• Portobello mushrooms
• Pumpkin seeds
• Chia seeds
• Flaxseeds

Women also need plenty of water during the postpartum period. Staying hydrated supports breast milk supply, energy levels and overall body function. Keep a water bottle close by throughout the day, and opt for drinking about 12–16 cups of water, depending on how often you nurse.

Risks and Side Effects

When it comes to getting enough micronutrients for optimal health, supplements aren’t a replacement for a healthy diet. They work best when taken as part of a balanced, healthy diet.

Supplements can be used to cover any potential gaps in your diet.

If you take any medications, check with your health care provider before using vitamin supplements. If you experience adverse reactions or side effects of a supplement, such as nausea, diarrhea, rash or flushing, discontinue use, and speak to your doctor.

Conclusion

• Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth.
• While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply, mood, brain function and healthy energy levels.
• Some of the most important nutrients during the post-birth period include iron, calcium, vitamin D, choline and DHA. You can get these vitamins and minerals from leafy greens, organic animal meat, dairy products, nuts and seeds, and legumes. Taking a postnatal supplement can help fill any gaps from your diet.

The post The Best Postnatal Vitamins for Mom and Baby appeared first on Dr. Axe.

Vitamin B12, also known as cobalamin, is an important water-soluble vitamin that plays a central role in several aspects of health, including brain function, red blood cell formation and DNA synthesis. It’s also considered an “essential nutrient” because your body is unable to produce it on its own and needs to obtain it from food sources or supplementation. In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy.

Although incorporating a good variety of vitamin B12 foods in the diet can help most people meet their needs for cobalamin, supplementation is sometimes necessary for those who may have underlying health conditions or take certain medications. Like all supplements, however, there are several vitamin B12 benefits and side effects to consider.

So what are the side effects of vitamin B12? How can you minimize these potential vitamin B12 side effects while maximizing the benefits? Here’s what you need to know.

Positive Vitamin B12 Side Effects

Does B12 have side effects? What does B12 do for your body? Here are a few of the top vitamin B12 benefits for men and women:

1. Prevents Deficiency

Taking a vitamin B12 supplement is one of the easiest and most effective ways to prevent a vitamin B12 deficiency, especially if you don’t regularly consume foods high in this important water-soluble vitamin. Some of the most common side effects of vitamin B12 deficiency include weakness, anemia, constipation, decreased appetite and unintentional weight loss.

2. May Boost Energy Levels

Vitamin B12 plays an integral role in energy production and is essential for converting the foods that you eat into a form of  energy that can be used by the body. It’s also necessary for the formation of red blood cells, which help supply the cells with oxygen so they can function properly.

While research is lacking on whether taking a vitamin B12 supplement can improve energy levels on its own, it can aid in energy production and may be especially beneficial for boosting energy levels if you’re lacking in this key micronutrient.

3. Supports Growth and Development

Vitamin B12 is absolutely essential during pregnancy for ensuring healthy fetal growth and development. Not only is vitamin B12 crucial for preventing birth defects, but a deficiency may also increase the risk of miscarriage or premature birth.

For this reason, vitamin B12 is a common component of most prenatal vitamins and can also be found in many fortified foods.

4. Keeps Skin, Hair and Nails Healthy

Some of the most visible signs of vitamin B12 deficiency can be spotted right in your hair, skin and nails. In fact, some of the most common symptoms of deficiency include hyperpigmentation of  the skin and nails, hair changes, vitiligo, and angular stomatitis, which is a condition that causes cracks and inflammation in the corners of the mouth.

Fortunately, several case reports have found that these changes may be reversible by correcting the deficiency with supplementation.

5. Improves Mood

One of the most surprising vitamin B12 injections side effects is the ability to improve mood and mental health. This is because vitamin B12 acts as a cofactor for neurotransmitters like serotonin and dopamine, both of which are key regulators of mood and emotion.

Preliminary research also shows that pairing vitamin B12 supplementation with antidepressants could help significantly reduce symptoms of major depressive disorder to a greater extent than treatment with an antidepressant alone.

6. Promotes Heart Health

Vitamin B12 is important for the metabolism of homocysteine, a type of amino acid in the blood that may be tied to a higher risk of heart disease. In addition to decreasing homocysteine levels, which could potentially help reduce the risk of heart disease, some research also indicates that higher vitamin B12 levels may be linked to improved outcomes for those who have suffered from an ischemic stroke and may be associated with a lower risk of coronary artery disease.

Negative Vitamin B12 Side Effects

Despite the multitude of benefits associated with vitamin B12, can too much vitamin B12 be harmful and what happens when you have too much of it in your body?

Vitamin B12 is a water-soluble vitamin, which means that excess amounts are flushed out of the body through the urine, making a vitamin B12 overdose nearly impossible. However, while vitamin B12 is safe when used as recommended, there are several vitamin B12 injection side effects to consider as well.

Research indicates that there may be adverse effects of intramuscular vitamin B12, or B12 injections. Some common issues include fever, itching and tingling or numbness of the joint.

Other possible vitamin B12 shot side effects include:

• Headache
• Dizziness
• Rash
• Facial flushing
• Skin redness
• Cold symptoms
• Anxiety
• Swelling
• Diarrhea
• Vomiting
• High blood pressure

How to Prevent

The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products. Enjoying these foods alongside a variety of other healthy ingredients as part of a balanced diet can help ensure you meet your needs and reduce the risk of too many vitamin B12 side effects.

In some cases, supplementation may be necessary, especially if you don’t regularly consume foods high in vitamin B12 or have issues with vitamin absorption.

In that case, be sure to stick to the recommended vitamin B12 dosage, and use only as directed. If negative vitamin B12 supplement side effects persist, consider decreasing your dosage, or consult with your doctor.

Related: Vitamin B: Top 6 Benefits of B Vitamins & How to Get More in Your Diet

Precautions/When to See Doctor

Supplementing with vitamin B12 may not be right for everyone and can even be contraindicated in some cases due to the potential vitamin B12 side effects. For example, those with high blood pressure, heart problems, skin conditions, blood disorders, gout and low potassium levels should use vitamin B12 with caution and may want to consider talking to a trusted health care practitioner before starting supplementation.

Certain medications or supplements can also interfere with vitamin B12 supplements. What medications should not be taken with B12?

Folic acid, potassium, vitamin C and chloramphenicol, a type of broad-spectrum antibiotic, may all interfere with vitamin B12 in the body.

In order to minimize vitamin B12 supplements side effects, it’s best to stick to the recommended dosage and use as directed. If you experience any persistent vitamin B12 tablets side effects or serious symptoms, talk to your doctor to determine the best course of treatment for you.

Conclusion

• In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy, and negative effects that may occur when there’s too much in the body.
• The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products.
• For some people, taking supplements is necessary, but to minimize vitamin B12 supplements side effects, stick to the recommended dosage and use as directed.

The post Vitamin B12 Side Effects & What They Mean appeared first on Dr. Axe.

Although a diet including foods high in magnesium usually provides adequate amounts of the mineral for your health, certain situations may cause your body to lose magnesium faster than you are able to replace it. For people with certain medical conditions that don’t allow for the proper absorption of this essential nutrient, magnesium supplements like magnesium oxide may help avoid a deficiency.

Magnesium oxide is a type of magnesium supplement that’s used to prevent deficiency and relieve health concerns like constipation, migraines, anxiety and muscle cramps. Its laxative and antispasmodic effects have been well-researched and proven effective.

However, magnesium oxide use doesn’t come without some warnings. It is known as the most poorly absorbed magnesium supplement, and although you technically get more magnesium by weight when using magnesium oxide, some researchers believe that magnesium citrate is a better option.

So does magnesium oxide benefit your health and prevent a deficiency, or should you stick with another option?

What Is Magnesium Oxide?

Magnesium oxide is a mineral supplement that’s used to increase blood magnesium levels. It’s a white solid that is commonly found in powder form. It contains more magnesium than other magnesium supplements and is often used to prevent or reverse magnesium deficiency. However, the issue of magnesium oxide absorption has been raised by researchers who don’t believe it to be as bioavailable and effective as other types of magnesium supplements.

Magnesium oxide is made by burning magnesium with pure oxygen. In some magnesium oxide supplements, oxygen is exposed to magnesium salts from underground deposits or salt beds. Products made this way tend to be less expensive than pure magnesium oxide, but the quality may not be equivalent, as it depends on the type of magnesium salt used in the process.

The molar mass of magnesium oxide is 40.3 grams per mol. The empirical formula for magnesium oxide is MgO, and it contains around 60 percent elemental magnesium, which is the highest percentage amount all types of magnesium supplements. MgO also interacts with hydrochloric acid (HCL) to form magnesium chloride salt and water.

Because magnesium is a molecule that can’t be by itself, it needs to be bound to something to be ingested in supplement form. Magnesium oxide is bonded to oxygen, while other supplements, like magnesium chelate, are bound to an amino acid.

The salts of magnesium oxide have antacid, laxative and muscle relaxant activities. Although the absorption of magnesium oxide is considered poor, this type of magnesium supplement provides more magnesium per tablet, so it is known to be an effective remedy for magnesium deficiency symptoms.

Benefits

1. Prevents or Reverses Magnesium Deficiency

For people who are unable to maintain normal magnesium levels from food sources, taking a magnesium oxide supplement can help prevent or correct a deficiency. Magnesium deficiency can lead to major health issues, including insomnia, anxiety, muscle pain, type 2 diabetes, high blood pressure, migraines and leg cramps.

Research published in the journal Open Heart states that “certain individuals will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.”

2. Relieves Constipation

Magnesium oxide has a natural laxative effect because it helps osmotically mediate water retention. This is why magnesium oxide for constipation is one of the most common uses. It also relaxes the muscles in the digestive tract, which helps to move stool through the intestines and helps to control stomach acid that can lead to indigestion.

Research published in Annals of Clinical Research found that when elderly patients received magnesium oxide supplements, stool consistency was more normal, and the supplements were more efficient than bulk laxatives in treating constipation.

3. Helps Improve Depression and Anxiety

Because the mineral is vital for GABA function, which allows for the proper production of “happy hormones” like serotonin, it can indeed help calm anxiety and boost your mood. For people who don’t get enough magnesium through natural food sources, supplementing with magnesium oxide may help regulate hormones that are needed for calming the brain and promoting relaxation.

Magnesium oxide benefits depression as well, according to research published in PLOS One. Researchers found that when adults with symptoms of anxiety and depression used magnesium supplements for a six-week period, it caused improvements and was well-tolerated, without the need for close monitoring for toxicity.

4. Relieves Migraines

When it comes to using magnesium oxide for migraines, studies indicate that it can be helpful. The Journal of Headache and Pain published a trial that used a combination of magnesium, riboflavin and coenzyme Q10 to improve symptoms for adults with frequent migraine attacks. Researchers found that migraine symptoms and burden of disease were significantly reduced compared to placebo.

Beyond this study, research indicates that use of oral magnesium treatment is a simple, inexpensive, safe and well-tolerated option.

5. Promotes Regular Sleep

Studies show that magnesium supplements are able to increase melatonin levels, helping induce sleepiness and lower cortisol levels that are associated with stress. Using magnesium oxide for sleep may help relieve symptoms of insomnia and promote a normal circadian rhythm.

6. Relieves Muscle Cramps

Magnesium oxide plays a role in muscle contractions and helps relieve spasms that are associated with muscle cramps and issues like restless leg syndrome. Magnesium ions behave as calcium antagonists in our vascular smooth muscles. This means that magnesium helps balance calcium levels within the body so they don’t become too high and create problems with muscle control.

The studies conducted on magnesium oxide for cramps have mixed conclusions, with some showing that it isn’t more effective than placebo for night leg cramps. But research does suggest that magnesium benefits leg cramps during pregnancy.

7. Improves High Blood Pressure

Magnesium and calcium work together to support proper blood pressure levels and prevent hypertension. Taking magnesium oxide can help to prevent magnesium deficiency. This is good news considering magnesium deficiency has been shown to increase the risk of serious morbidity and mortality from cardiovascular disease.

According to research published in BMJ, “In industrial western countries, a low intake of magnesium often predisposes to a high prevalence of magnesium deficiency, increasing the risk of cardiovascular evens and cardiovascular death.”

8. Reduces Stomach Acid

When the salts of magnesium are combined with water, they form magnesium hydroxide, which reacts chemically to neutralize stomach acid. Magnesium can be used as an antacid and to manage gastrointestinal issues like indigestion.

One study conducted in France found that when patients with indigestion received a combination of magnesium oxide, activated charcoal and simethicone, an agent that’s used to relieve gas bubbles in the stomach, symptom intensity was significantly reduced compared to the placebo. Patients noticed improvements in abdominal bloating, post-meal fullness and pain in the upper abdomen area.

Risks and Side Effects

Is magnesium oxide safe to take daily? It may cause digestive issues, especially when taken in high doses. This is due to its laxative effects, which may lead to magnesium oxide side effects like diarrhea, abdominal cramping and sometimes nausea.

Magnesium side effects generally occur when someone takes doses of 600 milligrams or more. Taking too much magnesium produces osmotic activity in the intestines and colon, which overstimulates the bowels.

High doses of magnesium oxide may also cause issues like low blood pressure, irregular heartbeat, slowed breathing and confusion. In very serious but rare cases, coma and even death are possible. This is due to an imbalance of other nutrients and toxicity.

Although this is rare, for people allergic to magnesium oxide, they may experience symptoms like a rash, itching, swelling and dizziness. If these symptoms occur, discontinue use of magnesium oxide powder or tablets.

There may be magnesium oxide nursing implications, but more research is needed to fully understand if magnesium passes into breast milk. If you are struggling with magnesium deficiency symptoms and need a supplement, consult your doctor before using one if you are pregnant or breastfeeding.

Drug Interactions

Magnesium oxide does interact with some medications, so it’s important to check with your health care professional before using magnesium supplements when you take pharmaceutical drugs.

Some commonly prescribed drugs that interact with magnesium oxide include thyroid medications (like levothyroxine), quinolone-type antibiotics, tetracycline-type medications (used for bacterial infections) and bisphosphonate (for loss of bone density). These are not all of the possible magnesium oxide interactions, so be sure to consult with your health care professional.

If you use magnesium supplements, they may interact with certain medications and prevent their full absorption. Also, be aware that magnesium and calcium compete for absorption, so taking both at the same time hinders their absorption. It’s important to separate taking medications and magnesium oxide supplements by at least three hours, and talk to your doctor to make sure you’re cleared to take magnesium.

People on pharmaceutical medications should consult their health care professionals before adding magnesium oxide to their health regimes. Those with kidney disease should also consult a doctor before using magnesium supplements.

Magnesium Oxide Supplements

Magnesium oxide supplements are taken by mouth in tablet, powder and liquid forms. The recommended daily allowance of elemental magnesium for adult males over 30 is 420 milligrams per day and 320 milligrams per day for women.

When taking magnesium oxide supplements to prevent deficiency, the dosage is typically one to two tablets orally per day. For people using magnesium oxide for sleep or as an antacid, taking one tablet once daily is a common dosage.

Magnesium oxide dosage beyond one tablet per day depends on a person’s medical condition and should be determined by a health care professional. Magnesium oxide 400 mg tablets and 500 mg tablets are the most commonly offered forms that are widely available.

Although the supplements are available over-the-counter, your doctor can advise you on which magnesium supplement type and brand is best for your health needs. Read the product label carefully for directions, dosage and storage. Generally, magnesium oxide supplements are taken by mouth once daily with a full glass of water.

Does It Work?

Although many studies show the benefits of magnesium supplements, the bioavailability of magnesium oxide has proved to be limited, ranging from only 0 percent to 4 percent. In fact, using magnesium oxide in studies analyzing the efficacy of magnesium supplements is discouraged because researchers are concerned that it will damage the reputation of magnesium as an effective treatment for serious health concerns, like depression.

A notable distinction is magnesium oxide vs. magnesium citrate. The difference between magnesium oxide and magnesium citrate is that the latter is bonded to citric acid, which allows for a better absorption rate. However, citrate is a longer molecule than oxygen, which is used to make magnesium oxide, so there is less magnesium present in a standard supplement preparation.

While magnesium citrate is the best absorbed form of magnesium, magnesium oxide absorption is the poorest of all magnesium supplements. However, it has the highest amount of magnesium per weight, allowing you to get more of the mineral from the same dose as a citrate supplement.

Essentially, even though it’s the most poorly absorbed magnesium supplement, it can still serve as a great general purpose supplement because it contains the highest percentages of elemental magnesium compared to other options. Although you absorb less, it has more magnesium than citrate and other supplements.

Of course, eating magnesium-rich foods, including spinach, Swiss chard, pumpkin seeds, almonds, black beans, avocado, yogurt and dark chocolate, is the best way to avoid magnesium deficiency. For people who aren’t dealing with a magnesium absorption issue, getting the mineral in natural food sources is best.

Final Thoughts

• What is magnesium oxide used for? It’s a magnesium supplement that’s used to prevent or reverse a deficiency.
• The benefits of magnesium oxide include relieving constipation, muscle cramps, anxiety, high blood pressure and indigestion.
• Which is better, magnesium oxide or citrate? While magnesium oxide isn’t absorbed by the body as well, it does contain the highest amount of magnesium per weight.

The post Magnesium Oxide: Effective Supplement or Poorly Absorbed? appeared first on Dr. Axe.

Benefits of vitamin B12 and vitamin B12 foods are vast and include boosting energy, reducing depression, decreasing sugar cravings and lowering neurological degeneration. This is definitely a B vitamin (one of eight) that you don’t want to fall short on for so many reasons.

How can you get B12 in your diet? Consume naturally high-vitamin B12 foods like meat, poultry, fish, eggs and dairy products.

Are you ready for some of my top healthy picks when it comes to foods high in B12?

Top Vitamin B12 Foods List

Here are just some of the vitamin B12 foods you can consume on a regular basis to make sure you get enough of this essential vitamin in your diet:

1. Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
2. Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
3. Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
4. Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
5. Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
6. Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
7. Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
8. Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
9. Cottage Cheese: 1 cup: 0.97 micrograms (16 percent DV)
10. Eggs: 1 large: 0.6 micrograms (11 percent DV)

1. Beef Liver

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

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

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

2. Sardines

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

3. Atlantic Mackerel

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

4. Lamb

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

Selenium and zinc are two major immune-boosting nutrients.

5. Wild-Caught Salmon

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

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

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

6. Nutritional Yeast

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

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

7. Feta Cheese

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

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

8. Grass-Fed Beef

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

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

9. Cottage Cheese

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

10. Eggs

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

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

If you still want to up your dietary B12 levels, you can take vitamin B12 supplements, in addition to getting these forms of B12 from vitamin B12 foods. Some types of vitamin B12 supplements available include:

• intramuscular vitamin B12
• hydroxocobalamin
• methylcobalamin
• cyanocobalamin (a manmade form of B12)
• multivitamin containing B12

Related: Are Organ Meats and Offal Healthy to Eat?

Vegetarian/Vegan Sources

It’s important to make sure you get enough B vitamins in your diet, especially if you are a vegan or vegetarian. Fortified foods help increase vitamin B levels in people who don’t eat animal products, and some plant-based foods are naturally high in the nutrient.

Some of the best vitamin B12 foods for people on a vegan or plant-based diet include:

Fortified Cereals

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

There are healthier breakfast cereals on the market, like those made with whole grains, no added sugars and no harmful ingredients. Adding a serving to your plant-based yogurt, açaí bowl or morning smoothie is a great way to get these fortified foods into your diet.

Nutritional Yeast

Nutritional yeast is considered one of the best sources of vitamin B12, and it happens to be vegan and vegetarian. Nutritional yeast is also an excellent source of vitamin B6, thiamine, riboflavin, folate and zinc.

It can be added to rice, pastas, soups and salads for a nutritional punch without the need for animal products.

Plant-Based Milks

Fortified, plant-based milks help increase vitamin B12 intake, even if you choose not to consume dairy products. Many non-dairy milks, like almond, oat and coconut milks, are fortified foods with vitamin B12.

Adding these milk products to smoothies, coffee and baked goods is a great for people on a vegan or plant-based diet to increase their vitamin B12 levels.

Foods High in Vitamin B12 to Avoid

Although the vitamin B12 levels in these foods are high, they are not considered healthy and should actually be avoided.

Fortified foods that contain refined carbohydrates, added sugars and artificial ingredients are not healthy sources of vitamin B12 and should be consumed sparingly.

These foods include:

• Fruit juices
• Processed meats (like ham cold cuts)
• Margarine or spreads high in trans fats
• Unhealthy fish (tilapia, Atlantic cod, Atlantic flat fish and farmed salmon)

Related: What Is Tripe Meat? 4 Reasons to Eat This Offal

Do You Need to Supplement?

The current daily recommended value for vitamin B12 (based on a 2,000 daily calorie intake for adults and children 4 years of age or older) is six micrograms per day. Are you getting enough vitamin B12 from foods alone?

Whether or not you need vitamin B12 supplements depends on a few factors, including your diet, general health status and if you’re deficient in the nutrient.

Who may benefit from taking vitamin B12 supplements?

• Adults over 50
• People with digestive disorders that impair nutrient absorption
• People who don’t eat animal products
• Women who are pregnant or breastfeeding
• Those with a history of heavy smoking, alcoholism and long-term antibiotic use
• People on stomach acid-controlling medications

Why is it so important to maintain healthy levels of vitamin B12? The nutrient has many health benefits, and a deficiency can cause serious problems.

Here’s a quick recap of the many benefits of vitamin B12:

1. Possible cancer preventer
2. Boosts brain health
3. May prevent depression
4. Anemia prevention
5. Encourages optimal energy levels
6. Fights heart disease

Related: Best Vitamin B Foods, Plus Their Health Benefits + Recipes

If you want to ensure that you get enough B12 in your diet on a regular basis, you definitely want to check out these recipes that include vitamin B12 foods:

• Almond Crusted Salmon Recipe
• Easy, Gluten-Free Beef Stroganoff Recipe
• Stuffed Cabbage Rolls with Lamb Recipe
• Turmeric Eggs with Raw Cheese Recipe

Conclusion

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

The post Top 10 Vitamin B12 Foods appeared first on Dr. Axe.

More and more research shows just how important it is for overall health to get enough sun exposure, which is why vitamin D deficiency is a serious issue. One reason is because the sun provides us with vitamin D, an essential nutrient that benefits the body in so many ways.

What does vitamin D do exactly? Research indicates that this so-called “sunshine vitamin” impacts not only your bones and skeletal structure, but also immune function, blood pressure, mood and brain function.

According to a 2019 review, benefits of vitamin D are thought to include enhanced protection against heart disease, cancer, diabetes and depression, along with infections and viruses.

Unfortunately, so many people — 40 percent to 80 percent of Americans, depending on factors such as race, for example— are lacking in vitamin D. This is why most adults, children, and even infants and breastfed babies are now encouraged to supplement with vitamin D.

What Is Vitamin D?

Vitamin D (also called 25-hydroxyvitamin D) is a fat-soluble vitamin that is present only in small amounts in certain foods. It’s also made in our bodies but only when our skin is exposed to the sun.

It’s considered an “essential” nutrient because the human body cannot make vitamin D on its own without the assistance of food and sunlight.

Calcium and vitamin D are two important micronutrients that work together in the body. The complex vitamin D and calcium relationship is especially crucial when it comes to bone metabolism, as both are integral to maintaining the strength of the skeleton.

Here’s an overview of how vitamin D is made and what it does in the body:

1. The body converts sunshine into chemicals that are then used by the body. In particular, when UV-B sunshine rays land on the skin, a substance in the skin called 7-dehydrocholesterol is literally converted into vitamin D3 (the more active form).
2. 7-dehydrocholesterol or the cholesterol in our skin converts “previtamin D” and makes it into usable D3.
3. Previtamin D first travels through the kidneys and liver in the bloodstream and then is converted into calcitriol.
4. Vitamin D actually becomes a hormone within the body, particularly a secosteroid hormone.

Vitamin D2 vs. Vitamin D3:

There are two types of vitamin D supplements: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

The type our bodies naturally make D3/cholecalciferol. The body is able to convert some D2 to be used for body functions but prefers and is able to use D3 much more effectively.

Unfortunately, most vitamin D-fortified foods and dietary supplements mostly contain ergocalciferol, a type of D2, which is neither as absorbable nor convertible by the body into what it needs.

For the most vitamin D benefits, supplementing with D3 is recommended.

Vitamin D Benefits

What are the benefits of taking vitamin D? Here are some of the ways that maintaining adequate levels can positively impact your health:

1. Contributes to Bone Health

Vitamin D plays a role in calcium absorption into the bones. Calcitriol (converted D vitamin) works with the parathyroid hormone to maintain calcium levels.

Additionally, it has an effect on other important vitamins and minerals that contribute to both health, including magnesium, vitamin K and phosphorus.

Vitamin D is partially responsible for maintaining phosphorus levels in the blood, and since it affects calcium’s ability to bind to proteins, it’s believed that it’s also linked to vitamin K. Phosphorus, in addition to calcium and other compounds, is needed in order to properly mineralize bone density.

Low vitamin D levels can result in the softening of your bones, which is called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases your risk for developing osteoporosis and experiencing fractures or broken bones.

Studies have shown that vitamin D benefits bone health when taken in doses of 800–5,000 international units per day. This can improve musculoskeletal health by naturally slowing aging of the skeletal structure and reducing the rate of fractures and falls in older adults that are over 65.

2. Supports the Immune System

Vitamin D is considered an “immune modulator.” Our immune cells contain receptors for vitamin D, and it’s been shown vitamin D benefits overall immune function in several ways, including by preventing prolonged or excessive inflammatory responses.

Emerging research shows that this vitamin helps with healthy cell replication and may play a role in protecting against the development of autoimmune conditions, infections, viruses and less serious illnesses, like common colds and the flu.

There’s evidence that humans need enough D in order for T cells, B cells, dendrite cells and macrophages, white blood cells that attack pathogens, to do their jobs properly.

Vitamin D benefits seem capable of helping strengthen the immune system by decreasing the ability of some viruses to replicate and grow. It’s been shown to enhance the expression of an enzyme called ACE2, which is believed to have the ability to protect against acute lung injury. Additionally, this vitamin is thought to support integrity of the gut lining, protect the mucosal barrier and regulate gut immunity.

A 2020 study found that average vitamin D levels among residents of 20 different European countries correlated with the incidence of at least one serious acute respiratory infection. Higher D levels among older adults were associated with reduced rates of deadly infections, while low serum concentrations of vitamin D were linked to higher susceptibility.

Because it can help control inflammatory responses and maintain B-lymphocyte homeostasis, vitamin D may also benefit those with autoimmune disorders and other conditions, including:

• multiple sclerosis
• rheumatoid arthritis
• lupus
• psoriasis
• irritable bowel syndrome and other digestive disorders
• high blood pressure

3. Helps Manage Blood Sugar Levels and Can Prevent Diabetes

Diabetes symptoms result from a lack of insulin or inadequate insulin secretion following increases in insulin resistance. Inflammation and obesity can also contribute to type 2 diabetes.

D3 is needed to help stimulate pancreatic β-cells to secrete insulin. According to research, calcium is also necessary for insulin secretion, and vitamin D benefits promote calcium absorption and utilization, therefore contributing to the regulation of insulin secretion.

According to a 2015 study published in Current Diabetes Reviews, vitamin D replacement has beneficial effects on all aspects of type 2 diabetes, including the incidence, control and complications of the disease.

A 2022 study also found that vitamin D supplementation benefited those with prediabetes who had low D levels, however it wasn’t enough to prevent insulin resistance without other measures.

4. May Help Protect Against Cancer

According to research published in Frontiers in Endocrinology, D vitamin plays a role in factors that influence tumor growth, cell differentiation and apoptosis.

Vitamin D deficiency symptoms have been correlated with increased risks for cancer development, especially breast, colon, colorectal, bladder and prostate cancers.

Researchers have found that increased sunlight exposure and circulating levels of vitamin D are associated with the reduced occurrence and mortality in many types of cancer.

It’s believed that vitamin D may affect the risk of breast, colon and ovarian cancers possibly due to its role in the cell life cycle or its ability to block excess estrogen. According to research published in the American Journal of Clinical Nutrition, improving vitamin D and calcium nutritional status substantially reduces the risk of cancer in postmenopausal women.

Another 2018 study helps solidify these breast cancer findings as researchers found postmenopausal women with 60 ng/mL or more of 25-hydroxyvitamin D, the main form of vitamin D in the blood, had one-fifth the risk of breast cancer compared to those with under 20 ng/mL.

That being said, some studies have found that supplementation alone doesn’t necessarily lower cancer risk.

5. Helps Fight Heart Disease

Vitamin D benefits heart health by helping with maintenance of normal blood pressure and inflammation levels.

A growing number of epidemiological and clinical studies indicate that low vitamin D levels are linked to increased risks for cardiovascular disease — since it’s involved in regulating blood pressure, cholesterol levels and inflammation.

Animal studies have shown that the disruption of vitamin D signaling may potentially contribute to hypertension, atherosclerosis and cardiac hypertrophy, considering that this vitamin impacts endothelial function and vascular smooth muscle cells. In addition, those with severe deficiencies are more susceptible to developing coronary artery disease, heart failure and atrial fibrillation

We know that humans who are deficient are also more likely to die from coronary heart disease and other heart-related symptoms, but it’s still being investigated whether supplementation might lower complications from heart disease, including when used with or without other interventions.

6. Facilitates Hormone Regulation and Can Help Improve Your Mood

Because it acts like a hormone within our bodies and affects brain function, vitamin D deficiency has been linked to an increased risk for mood disorders. Deficiency seems to put people at a greater risk for depression, seasonal affective disorder, and severe mood problems experienced during PMS, insomnia and anxiety.

One reason this is true is because of vitamin D’s homeostatic, trophic and immunomodulatory effects, meaning its ability to stimulate activity of endocrine glands, support neurotransmitter production, help maintain homeostasis of the nervous system and fight inflammation in the brain. We also know that vitamin D receptors are located in brain areas such as the prefrontal cortex that are known to play a key role in mood regulation.

Low levels of D3 may interfere with activities of the hypothalamic-pituitary-adrenal axis, which can interrupt testosterone and estrogen production, leading to hormonal imbalances that can result in many unwanted symptoms.

7. Helps with Concentration, Learning and Memory

Several studies have shown that vitamin D affects cognitive function in part by reducing oxidative stress. It may be able to affect our ability to make decisions, memorize/retain information and concentrate.

Researchers indicate that people with lower levels may be at greater risk for cognitive decline, and people with lower levels have been found to perform poorly on standardized exams, may have poor decision-making skills and have difficulty with tasks that require focus and attention.

Additionally, some research has shown a correlation between low levels of vitamin D and an increased risk for developing schizophrenia and multiple sclerosis.

8. Supports Skin Health

Why is vitamin D good for your skin? Some of the ways that vitamin D benefits skin include by:

• supporting your immune system
• controlling inflammation
• helping to aid in skin cell growth, repair and metabolism

Adequate levels may even help prevent skin aging and also reduce redness, dryness and other symptoms caused by eczema and psoriasis. There’s also evidence that normal vitamin D levels may help protect against skin issues such as:

• lupus erythematosus
• ichthyosis
• atopic dermatitis
• hidradenitis suppurativa
• acne
• alopecia areata
• androgenetic alopecia
• melanoma
• non-melanoma skin cancer

9. May Help Older Adults Stay Active

Older adults with adequate vitamin D levels are more likely to be active, have improved muscle strength, and are less prone to falls and injuries. Plus, higher levels may help older adults retain normal cognitive function into older age.

10. Aids in Thyroid Function

When levels of vitamin D are low, the thyroid gland seems more susceptible to becoming dysfunctional. Therefore, vitamin D may help with maintenance of normal thyroid function, as well as adrenal and pituitary function, including by helping prevent hyperparathyroidism and hypothyroidism.

Deficiency Signs/Causes

What happens when your vitamin D is low? Research tells us that vitamin D deficiency symptoms can include:

• Fatigue
• Osteoporosis or bone fractures
• Susceptibility to infectious diseases
• Higher risk for cardiovascular disease and high blood pressure
• Higher risk for certain types of cancer
• Autoimmune diseases
• Depression
• Insomnia
• Arthritis
• Higher risk for diabetes
• Asthma
• Chronic pain
• Skin issues, such as psoriasis
• Developmental problems in infants and children

Causes of vitamin D deficiency, and risk factors that make a low status in this vitamin more likely, include:

• Lack of sunlight exposure.
• Frequent use of sunscreen, which reduces your body’s ability to make vitamin D.
• Underlying health conditions, such as obesity, type 2 diabetes, insulin resistance and hypertension, which seem to increases a person’s risk.
• Having darker skin; a high percentage of African-Americans, Hispanics and Asians living in the United States are believed to suffer from vitamin D insufficiency.
• Being over the age of 70.
• Certain occupations that limit outdoor time, including being a shift worker, health care worker and indoor worker.
• Being a nursing home resident or hospitalized patient.
• Having celiac disease, Crohn’s disease or cystic fibrosis that interferes with absorption and processing of vitamin D in the intestines, kidneys or liver.
• Breast-fed infants are also at risk for vitamin D deficiency, which is why supplementing is recommended.

How Can I Increase My Vitamin D Level?

• A general recommendation is to get about 10 to 15 minutes of direct sunlight daily, without wearing sunscreen, if you are fair- to medium-toned.
• If you have dark skin, you likely need more time in the sun to make enough vitamin D, about 40 minutes daily.
• Certain foods, such as fish, eggs and dairy products, provide some vitamin D
• Taking a vitamin D supplement can also be helpful for many people, especially in the winter months and for those who can’t spend time outside most days.

Foods with Vitamin D

The top vitamin D-rich foods include:

• Cod liver oil (take about one tablespoon daily)
• Halibut
• Carp fish
• Mackerel
• Eel
• Wild-caught salmon
• Whitefish
• Swordfish
• Rainbow trout
• Sardines
• Tuna
• Pastured eggs
• Beef liver
• Raw milk
• Caviar
• Fortified milk and dairy products
• Fortified milk alternatives, such as nut-based milks
• Maitake and portobello mushrooms (when exposed to UV light)

How Much Do You Need? (Dosage)

How much vitamin D should you take each day to take advantage of vitamin D benefits? Below is the USDA’s official recommendation to obtain vitamin D benefits:

Children:

• 1–3 years: 600 IU (15 mcg/day)
• 4–8 years: 600 IU (15 mcg/day)

Older Children and Adults:

• 9–70 years: 600 IU (15 mcg/day)
• Adults over 70 years: 800 IU (20 mcg/day)
• Pregnant and breastfeeding: 600 IU (15 mcg/day)

Some health experts believe that higher doses may be even more protective and beneficial.

Recommendations for children go as high as 35 units per pound/day, or about 2,500 units/day for children ages 5 to 10. Recommendations for adults (including pregnant women) go as high as 5,000 units/day.

To get the best vitamin D3 supplement, look for a fermented, food-based source of D3 (preferably fermented with a healthy bacteria, such as L. bulgaricus).

Risks and Side Effects

Can you take too much vitamin D? “Vitamin D toxicity” (when you’ve taken too much vitamin D) is thought to be very rare, but it can occur when someone takes high doses of supplements, such as more than 10,000 IU of vitamin D per day for months.

When someone’s blood level becomes abnormally high, vitamin D side effects can include symptoms of hypercalcemia, or high blood calcium levels, such as digestive issues, diarrhea and fatigue.

Conclusion

• Vitamin D is a fat-soluble vitamin that we get mostly from exposing our skin to the sun. Vitamin D benefits include supporting bone metabolism, cardiovascular function, immunity against infections and illnesses, skin health, and cognitive/mental health.
• To maintain normal levels, expose your skin to sunlight for 10 to 20 minutes per day.
• You can also safely increase your vitamin D level by eating vitamin D-rich foods, such as fish, cod liver oil, eggs and dairy.
• Supplementing with D3 is another good option for those lacking this nutrient.

The post Vitamin D Benefits Bones, Immunity, Skin & More appeared first on Dr. Axe.

When building a natural skin care routine, most of us tend to focus on moisturizers, creams, serums and toners. While these are definitely important, the true secret to skin health goes beyond the surface. In fact, getting in a good variety of vitamins for skin — either through the diet or through supplementation — is just as crucial as what you’re stocking up on in your cosmetics cabinet.

So what vitamins are good for skin, and what vitamins are good for dry skin or other specific skin concerns, like acne, aging or redness? Here’s what you need to know.

Role of Vitamins in Skin Health

Vitamins are absolutely crucial to maintaining overall health and wellness, and in recent years, more and more research has demonstrated that vitamins play an integral role in the health of your skin. Other compounds have also been shown to have skin-boosting properties as well and have been linked to everything from improvements in skin elasticity to reductions in cellulite and stretch marks.

So what are vitamins? Vitamins are a group of organic compounds that are necessary for growth and development as well as several other aspects of health, including skin health.

Certain vitamins are involved in cellular regeneration, collagen production, protection against sun spots and other factors that are essential to maintaining healthy skin.

When paired with a nutritious diet and healthy lifestyle, taking certain vitamin supplements can bring your skin care routine to the next level to help keep your skin healthy and glowing. Read on to learn about the best supplements and vitamins for skin.

10 Best Supplements and Vitamins for Skin

1. Collagen

As the most abundant protein in the body, collagen plays a central role in skin health. As we get older, collagen stores start to decline, resulting in symptoms like wrinkles and sagging skin.

Collagen is one of the best supplements for skin anti-aging, helping keep skin supple and smooth. In fact, one study out of Germany even found that supplementing with collagen peptides helped increase skin elasticity and hydration over just eight weeks.

Another study published in the Journal of Medical Nutrition & Nutraceuticals reported that collagen was also able to reduce the depth of facial wrinkles in post-menopausal women.

2. Vitamin D

Vitamin D plays an integral role in many aspects of health, and skin health is no exception. Emerging research shows that vitamin D may even provide benefits in the treatment of certain skin conditions, such as psoriasis, thanks to its involvement in the growth and maturation of skin cells.

Unfortunately, the majority of us are lacking in this key vitamin, with some studies reporting that an estimated 41 percent of the U.S. population has a vitamin D deficiency. As one of the top vitamins for glowing skin, immune function, bone health and more, this is why it’s especially important to consider supplementation if you’re not getting regular sun exposure or filling up on vitamin D foods like salmon, cod liver oil or tuna.

3. Fish Oil

Fish oil is a great source of omega-3 fatty acids, which are a type of heart-healthy fat with powerful anti-inflammatory properties. Fish oil tops the charts as one of the best supplements for glowing skin because of its omega-3 content, which can help soothe inflammation and protect the skin against damage.

According to one review published by the Dermatology Sciences Department at the University of Manchester, omega-3 fatty acids could help protect the skin from ultraviolet damage, helping maintain healthy skin and potentially protecting against skin cancer. Another study out of California showed that taking fish oil was associated with improvements in inflammatory acne severity, suggesting that fish oil could be a beneficial supplement for skin acne and breakouts.

4. Bone Broth

Without question, bone broth is one of the best supplements for skin elasticity. Produced by simmering the bones, marrow, tendons and ligaments over a period of several days, bone broth is rich in trace minerals as well as health-promoting compounds like proline, glycine and glutamine.

Plus, it’s also high in collagen, an important protein that’s been shown to improve skin elasticity and hydration while also fighting wrinkles. Not only that, but it’s also been linked to enhanced immunity, which may help reduce inflammation related to skin conditions like acne, rosacea, dermatitis or psoriasis.

5. Biotin

Biotin is a water-soluble B vitamin that is often marketed as one of the top hair, skin and nails vitamins available. Although rare, a deficiency in this important vitamin can result in hair loss and scaly, red rashes on the skin, which is why it’s well-deserving of its status as one of the most important vitamins for skin and hair health.

Although research is still limited on the effectiveness of this vitamin in its use as one of the main supplements for radiant skin and healthy hair, it’s clear that a deficiency can be detrimental to your skin. Be sure to include plenty of biotin-rich foods in your diet, or opt for a multivitamin or supplement to help fill in the gaps.

6. Vitamin A

Vitamin A is one of the first lines of defense against skin issues like acne and aging. In fact, one study published in the journal Medical Archives showed that taking a low dose of vitamin A tablets was effective in reducing moderate acne over a period of three months.

A multitude of other studies have shown that retinol, a derivative of vitamin A, can be effective at fighting signs of aging when applied directly to the skin.

Keep in mind, though, that topical vitamin A cream in the form of retinoids is typically recommended over oral supplementation, as consuming high amounts of vitamin A can lead to toxicity and increase the risk of serious side effects like birth defects and bone loss. Stick to vitamin A through food sources, or keep supplementation within the recommended daily allowance to avoid adverse side effects.

As always, be sure to consult with your dermatologist if you have any questions or concerns.

7. Multivitamin

Multivitamins can be a useful tool to help round out your diet and supply a range of important micronutrients, including vitamins for skin repair, vitamins for skin elasticity, vitamins for dry skin and more. Most multivitamins contain a good mix of vitamins, minerals and other health-promoting compounds that can help prevent nutritional deficiencies and ensure you’re meeting your needs.

So do multivitamins work? Although not everyone may need multivitamins, they can be beneficial for people with restrictive diets or those with increased nutritional needs.

Vegans and vegetarians, those with decreased food intake, and people who have recently undergone weight loss surgery may benefit from taking a multivitamin to help increase their intake of key vitamins for healthy skin while also supporting overall health.

8. Vitamin C

Vitamin C is well-known for its antioxidant properties and its ability to fight free radicals to prevent cell damage and oxidative stress to the body. Not only that, but as one of the top skin vitamins, it can also help protect against sun damage and stimulate the synthesis of collagen to aid in wrinkle repair and keep skin smooth and supple.

As always, getting your vitamin C through food sources like citrus fruits and veggies is always the best option, but you can also opt for vitamin C supplements or use a serum or cream containing vitamin C for face and body.

9. Curcumin

Curcumin is a potent chemical and plant pigment that is produced by certain plants, including turmeric. Curcumin supplies turmeric with its signature yellow hue and is also credited with the wide array of turmeric benefits that this medicinal plant has to offer.

In terms of skin health, the effects of curcumin have been well-documented. In addition to relieving inflammation, human studies and animal models also show that curcumin can help speed up wound healing, reduce psoriasis symptoms, and even treat other skin conditions, like scabies and radiation-induced dermatitis.

10. Vitamin E

Vitamin E boasts an extensive history as an important vitamin for skin and has been widely used in dermatology for over 50 years. As a staple ingredient in cosmetics and skin care products alike, research shows that vitamin E helps scavenge harmful free radicals to preserve skin health and also has photoprotective properties to keep the skin safe from sun damage.

Plus, aside from promoting skin health, some studies suggest that vitamin E and vitamin E oil may be some of the most effective hair vitamins available as well. One study showed that supplementing with vitamin E increased the number of hairs in volunteers with hair loss by 34.5 percent over an eight-month period, cementing its status as one of the top vitamins for hair growth.

Worst Supplements for Skin

Although there are a wide range of available supplements and vitamins for skin acne, not all are good options, and some can even be downright harmful for your skin.

Choosing a supplement that’s free of fillers and additives is essential, not only to make sure you’re getting the best possible quality, but also to avoid consuming unnecessary and dangerous added ingredients that could potentially come with a long list of side effects.

Additionally, more is not always better when it comes to supplements, and sticking to the recommended dosage is key if you’re looking to maximize your results. Biotin, for example, is one of the top vitamins for skin health, and a deficiency can cause symptoms like hair loss and scaly skin. However, taking too much of even the best biotin supplement can actually worsen acne and trigger skin problems.

Finally, certain types of vitamins are better applied topically or consumed through food sources rather than supplements. Vitamins A, C and E, for example, are some of the best antioxidant supplements for skin but are often recommended in the form of skin serums and creams rather than in capsules or pills.

High doses of certain fat-soluble vitamins can also build up and potentially lead to toxicity if consumed in high amounts.

Signs of Vitamin Deficiencies in Skin

Changes in your hair, skin and nails often offer some of the first clues that you may be lacking a certain vitamin or mineral in your diet. While deficiency symptoms can vary widely based on which micronutrients you may be low in, some of the most common symptoms of a nutritional deficiency can include:

• Pale skin
• Hair loss
• Dry skin
• Acne
• Delayed wound healing
• Nail ridges
• Bruising
• Splitting or coarse hair
• Yellowing of the skin (jaundice)
• Dandruff

If you notice any of these deficiency symptoms, it may be time to look at your diet and determine what nutrients may be lacking. You can also opt for a multivitamin, which is an easy and convenient way to fit in the essential vitamins and minerals that your body needs to help round out your diet.

How to Get the Best Vitamins for Skin Into Your Diet

Following a well-balanced diet rich in nutrient-dense foods like fruits, vegetables, healthy fats and protein foods can provide all of the vitamins for skin and hair that your body needs and can be even more effective than even the best supplements.

Try squeezing in a serving or two of fruits and veggies into each meal or swapping out your favorite salty snacks for a few nutrient-packed superfoods instead. To cram in even more vitamins for clear skin into your diet, start your morning with a power-packed smoothie, and fill it with your choice of greens and berries, plus a scoop of collagen or bone broth to bump up the benefits a bit.

If you’re having difficulty meeting your daily needs for certain vitamins or minerals or if you follow a restrictive diet that makes it hard to get what you need, supplementation can be another good option. However, it’s important to remember that supplements can be used to complement a healthy diet, but the majority of your micronutrient intake should still come from nutritious food sources.

What to Look for in Supplements for Skin

Unfortunately, not all supplements are created equal, and many are often pumped full of fillers, additives and preservatives, which are added by the supplement industry in favor of profit rather than health.

The best vitamin brands should be free of added fillers and extra ingredients, plus tailored to your specific needs based on your age and/or gender, as the requirements for vitamins for men and vitamins for women can differ. Other supplements should also be purchased from a reputable retailer and contain minimal added ingredients to ensure you’re getting the best possible quality.

It’s important to stick to the recommended dosage listed on the instructions of your supplement carefully. Certain supplements for skin can actually come with negative side effects if used in high amounts, so use as directed, and be sure to consult with your doctor if you have any questions or concerns.

History/Facts

Believe it or not, scientists have only recently begun to understand the integral role that vitamins play in overall health, and the powerful influence that they have on skin health has just started to come to light within the last century.

The discovery of vitamins can be traced back to Polish biochemist Casimir Funk, who isolated a specific compound (later identified as niacin) that was found in brown rice and was able to prevent B vitamin deficiency symptoms. Coining the phrase “vitamines,” Funk proposed that there may be other vitamins that could help prevent other deficiency symptoms, like rickets, scurvy and pellagra. This soon led to the discovery of other vitamins essential to skin health, including vitamin E in 1922 and vitamins A and C in 1912.

Researchers started wondering what vitamins are good for your skin and began conducting experiments to understand the complex role between nutrition and skin health. In 1943, the first study using retinoic acid, a derivative of vitamin A, to treat acne was published, and just a decade later, it had become a widely used tool to help treat breakouts.

Studies have continued to emerge in recent years in an effort to understand exactly how certain vitamins, minerals and supplements can affect different aspects of skin health, including hydration, aging, acne and the treatment of specific skin conditions.

Risks and Side Effects

To achieve maximum results, supplements should always be paired with a healthy, well-rounded diet filled with nutrient-dense foods. While supplements can help fill in the gaps and bring an extra dose of health benefits, they can’t make up for the wealth of nutrients and health-promoting compounds supplied by a balanced and healthy diet.

If you have any underlying health conditions, check with your doctor before starting supplementation, as some supplements may not be safe for certain health conditions and could also potentially interfere with medications.

Finally, be sure to start with a low dose and slowly work your way up to assess your tolerance, but never go above the recommended dosage listed on your supplement. If you experience any adverse side effects, consider decreasing your dosage and discuss with your doctor to address any concerns.

Related: Eye Vitamins & Foods: Are You Getting Enough

Final Thoughts

• Vitamins play an integral role in many aspects of skin health, and adding a supplement into your routine could help keep your skin glowing and smooth.
• What vitamins are good for skin? Vitamins A, C, D and E, along with biotin, are some of the best vitamins for skin health. Other supplements like collagen, bone broth, fish oil and curcumin can also be beneficial.
• Look for supplements from reputable brands with minimal added ingredients to ensure you’re getting the best quality.
• Additionally, be sure to pair supplements with a healthy diet and lifestyle to optimize the health of both your skin and your body, particularly since it’s always recommended to get these vitamins for skin health and other vitamins and minerals from food sources if you can.

The post Vitamins for Skin: 10 Best Supplements & Vitamins for Skin Health appeared first on Dr. Axe.

Magnesium is the fourth most-abundant mineral in the body, and it’s mostly stored inside our bones. Because our bodies can’t make magnesium, we must get this mineral from our diets or supplements. Magnesium supplements are available in a variety of forms, one of which is magnesium citrate.

What is magnesium citrate good for? The No. 1 reason to use any magnesium supplement is to help maintain adequate levels of this mineral in order to prevent deficiency. Believe it or not, some research shows that nearly two-thirds of the population in the western world does not achieve the recommended daily allowance for magnesium.

Magnesium deficiency is believed to be one of the most prevalent nutrient deficiencies that affects adults, for reasons including poor soil quality, issues with absorption, and a lack of fruits or vegetables in people’s diets. Not only can magnesium citrate help defend against deficiency symptoms like fatigue, muscle aches and trouble sleeping, but it’s also commonly used by doctors to relieve constipation. That’s not all.

What Is Magnesium Citrate?

Magnesium citrate is an over-the-counter magnesium preparation made with a combination of salt and citric acid. Magnesium citrate is sometimes described as a “saline laxative” because it effectively works to relieve constipation and clear out the intestines, thanks to its ability to increase water and fluids in the small intestine.

However, treating occasional constipation is not the only use for magnesium citrate supplements — they are also taken for nutritional support.

The main purpose of using magnesium citrate and other forms of magnesium is to maintain healthy levels, since magnesium deficiency can contribute to a wide variety of symptoms and conditions. These include trouble sleeping, headaches, fatigue, and muscle aches or spams.

Health Benefits (Including for Constipation)

1. Can Help Treat Constipation and Clear Out the Intestines

Does magnesium citrate make you poop and provide constipation relief? Yes, it usually results in a bowel movement within 30 minutes to eight hours, depending on the type you take and the dosage. Lower doses are recommended for daily use to help with regularity, in addition to sticking with other healthy diet and lifestyle habits.

Higher doses are used only once or for several days if being used for medical reasons, such as for a colonoscopy. If a high dose is taken you can expect to have a bowel movement within about three hours.

Magnesium citrate pulls water into the intestines due to its chemical structure. Magnesium and citric acid have oppositely charged atoms, which causes an osmotic effect to take place in your digestive tract when you consume them together. This means that water enters the intestines and becomes absorbed by the stools. This helps lubricate the GI tract and soften stools, making it easier to pass a bowel movement.

2. Can Help Prevent Magnesium Deficiency Symptoms

Taking magnesium citrate is one way to increase magnesium levels, especially since it has higher bioavailability than some other types of magnesium supplements.

Preventing magnesium deficiency is important because magnesium is needed for hundreds of different bodily functions, plus for warding off common symptoms like anxiety, trouble sleeping, aches, spasms, headaches and blood pressure changes.

3. Can Help Support Muscle and Nerve Functions

Because magnesium is an electrolyte that is particularly important for the muscles and nerve cells, using magnesium citrate may provide benefits like enhancing relaxation, increasing sleep quality and helping with stress relief. It also can help fight muscle spasms, aches and pains since magnesium helps contracted muscles relax.

That said, other forms of magnesium tend to be more popular for these effects, including magnesium glycinate, magnesium sulfate or magnesium chloride oil.

4. May Help Protect Against Kidney Stones

High calcium levels in the urine can contribute to kidney stones. In fact, it’s estimated that high urinary calcium is the cause of kidney stones in upward of 80 percent of cases.

Calcium and magnesium work together to balance each other out, and magnesium may be able to decrease accumulation of calcium, thereby supporting good kidney health. While magnesium citrate is useful for this prevention of kidney issues, magnesium oxide may work even better for this purpose. (It’s frequently recommended at doses of approximately 400 milligrams per day.)

5. Beneficial for Cardiovascular and Bone Health

Magnesium is an essential mineral for maintaining bone density, normal cardiac rhythmicity, pulmonary function and healthy blood glucose levels. Having adequate levels is important for maintaining normal blood pressure and heartbeat rhythms, protecting against issues like hypertension and arrhythmia (irregular heartbeats).

Magnesium citrate is commonly used to prevent irregular heartbeats. In addition, it works to make artery walls more flexible — stiff artery walls are an atherosclerosis risk and can contribute to cardiovascular issues.

In addition, magnesium citrate contributes to bone creation, as it works to regulate the transport of calcium across cell membranes. Our bones possess roughly 60 percent of the body’s magnesium.

Types

Other names for magnesium citrate can include Citrate of Magnesia or the brand name Citroma.

The absorption rate and bioavailability of magnesium supplements differs depending on the kind you use. Research shows that usually types that dissolve in liquid are better absorbed in the gut than less soluble forms. Some research suggests that magnesium citrate, chelate and chloride forms are typically absorbed better than magnesium supplements in oxide and magnesium sulfate forms.

Here’s a bit about the different types of magnesium citrate supplements that are available:

• Magnesium citrate powder — This is a popular form of magnesium that is stirred into water or another fluid and taken for nutritional support. The powder is combined with water. This causes the two to bind together, creating “ionic magnesium citrate,” which is absorbed in the gastrointestinal tract.
• Magnesium citrate liquid — This form is the type usually taken for its laxative effects. A liquid magnesium citrate product usually has a magnesium content of about 290 mg per 1 fl oz (30 mL) serving. Other ingredients might also be added to enhance the taste and effects, such as potassium, lemon oil, polyethylene glycol, sodium and sugar/sucrose. Because liquid products are usually used as saline laxatives, they are typically taken about two or more hours before or after other drugs.
• Magnesium citrate capsules — Capsules are a convenient way to take magnesium citrate. They are usually taken just like powder forms, with at least a glass of water.

Dosage

The magnesium dosage that is right for you is based on factors like your medical condition, age, any symptoms you’re experiencing and how sensitive to this product you are. It’s important to always read the directions on the label of the product you use, since each product works a bit differently.

Below are general recommendations for magnesium citrate dosages:

• If you’re taking magnesium citrate as a nutritional supplement, a general recommendation for adults is to take between 200 and 400 milligrams per day orally in a single daily dose, or in divided doses, with a full glass of water.
• If you’re taking magnesium citrate for the purpose of constipation relief or bowel evacuation, the standard dose is 195–300 mL of liquid magnesium in a single daily dose or in divided doses with full glass of water, or two to four tablets before bedtime.
• Adult men should generally stick with the recommended daily allowance of 400 to 420 mg/day, while adult women should stick with 310 to 320 mg/day. However, sometimes a patient may take higher doses, up to 900 milligrams daily, if working with a health care provider.
• In liquid form, the standard dosage recommendation is 290 mg/5ml daily, unless your doctor tells you otherwise.
• In tablet form, the the standard dosage recommendation is 100 mg/day, which might be taken in two to three divided doses.
• Pregnant and breastfeeding women need about 320 to 350 mg/day.
• Children should take between 60 to 195 milligrams per day, depending on their age (it’s best to check with your pediatrician first).

Here are tips for taking magnesium citrate:

• If using a magnesium citrate powder, start with a low dose, about half a teaspoon daily or 200 milligrams or less, and increase as needed to the full or recommended amount as stated on the product label.
• Take this product with a full glass of water (at least eight ounces), since it works by pulling water into the intestines.
• Magnesium can usually be taken with or without food. However, depending on the reason you’re taking magnesium citrate, your doctor might tell you to take it on an empty stomach, at least one hour before or two hours after a meal.
• Magnesium can be taken at any time of day. Trying picking a time of day to take magnesium and stick with it, since daily use of a moderate dosage may have the best effects.
• Many people find the taste of magnesium citrate to be unpleasant, so if you’d like to improve the taste, try chilling the mixture first or mixing it with a small amount of juice. Just don’t freeze magnesium citrate. This can change how it works.
• Some magnesium citrate products work by dissolving in water first, which usually works fastest when you use warm water, although cold water will work too (effects will just take slightly longer to kick in).
• Don’t forget to also aim to get magnesium naturally from a nutrient-dense diet full of anti-inflammatory plant foods.

Common Questions

How long does it take for magnesium citrate to kick in?

If you’re taking magnesium citrate for constipation or prior to bowel procedure, it should have an effect within about six to eight hours and sometimes in as little as 30 minutes.

If you’re taking a low dose daily, such as before bed, it may kick in within 30 minutes but not encourage a bowel movement until the next morning. The length of time it takes to kick in depends on how much you take and how sensitive you are.

Is magnesium citrate safe to take daily?

Yes, as long as you take a low to moderate amount and not a high dose that causes loose stools repeatedly.

Ideally you want to maintain healthy digestion and normal bowel function by drinking plenty of water and fluids and by eating a diet that includes enough fiber and foods high in magnesium — such as dark leafy greens, beans, avocado and bananas. Exercising, sleeping enough, managing stress, and avoiding too much caffeine and alcohol are also important for staying “regular” and reducing reliance on laxatives.

Is magnesium citrate not working for you?

You may need to increase the dosage you’re taking or try splitting the dose in two parts. If you’re looking for other benefits besides constipation relief, consider trying another form of magnesium or getting your doctor’s advice.

Risks, Side Effects and Interactions

Magnesium citrate may have a laxative effect in some cases when taken in high doses but is otherwise considered safe for most people.

That said, it’s possible for magnesium citrate side effects to occur, especially if you take a high dose for an extended period of time. Magnesium citrate side effects may include:

• Dehydration symptoms/loss of too much body water
• Diarrhea
• Abdominal pain, gas and nausea
• Decreased weight
• Weakness
• Rarely, serious side effects like slow/irregular heartbeat, mental/mood changes, persistent diarrhea, severe/persistent stomach/abdominal pain, bloody stools, rectal bleeding, decreased urination and allergic reactions

You don’t want to use magnesium citrate too often because this can wind up causing “dependence” on the product and loss of normal bowel function (same story with senna). People who abuse laxatives, including magnesium citrate, may not be able to have normal bowel movement without using the product after some time.

You also shouldn’t take magnesium citrate or other laxatives if you’re taking antibiotics, especially tetracycline/quinolone. If you need to take both, take them at least two hours apart. If you have any of the following medical conditions, talk to your doctor before you start taking magnesium citrate: kidney disease, GI issues that last longer than two weeks, frequent stomach pains, nausea, vomiting, or if you’ve been told to follow a low-magnesium or low-potassium diet.

When it comes to using magnesium supplements during pregnancy or giving magnesium to your child, it’s recommended that you check with your doctor first, although both are usually safe and can be beneficial.

Final Thoughts

• Magnesium citrate is an over-the-counter magnesium supplement made with a combination of salt and citric acid. It is sometimes described as a “saline laxative” because it effectively works to relieve constipation and clear out the intestines. It does this by drawing water and fluids into the intestines, which lubricates stools.
• Other magnesium citrate benefits include helping increase magnesium levels and prevent deficiency and supporting bone, nerve, muscle and heart health.
• If you take a high dosage of magnesium citrate you might experience side effects, including diarrhea/loose stools. Other magnesium citrate side effects can include dehydration, weakness, abdominal pains and weight loss.
• Always follow magnesium citrate dosage recommendations carefully, since each type of product (powder, liquid and pills) works a bit differently.

The post Magnesium Citrate Benefits (Including for Constipation) appeared first on Dr. Axe.

Magnesium is a critical mineral involved in many aspects of our health. Low levels have been linked to several conditions, such as Alzheimer’s, heart disease and diabetes.

Getting enough of this electrolyte, preferably through consuming foods high in magnesium, offers a host of health benefits, from alleviating symptoms of PMS and headaches to fighting depression, constipation and insomnia.

That being said, a surprising number of people are deficient in magnesium. Some sources report that up to 50 percent of the U.S. population is magnesium deficient — and without sufficient magnesium levels, vitamin D can’t be metabolized.

What is magnesium good for? It’s one of the most important nutrients when it comes to maintaining optimal health. Here’s a bit more about the many roles and benefits that this electrolyte has.

What Is Magnesium?

Magnesium is an element and mineral found throughout nature and one of the body’s electrolytes. About 99 percent of your body’s total magnesium is stored in your bones, muscles and soft tissues, while only about 1 percent is concentrated in the blood.

In the body, it is the fourth most abundant mineral and a cofactor to hundreds of enzyme systems, affecting muscle and nerve function, blood glucose control, blood pressure regulation, and more.

Magnesium is involved in more than 300 reactions in the body and needed for many important bodily functions. Magnesium benefits include supporting:

• DNA synthesis
• Muscle contractions
• Blood pressure regulation
• Protein synthesis
• Insulin metabolism
• Nerve transmission
• Reproduction

Symptoms of Low Magnesium

Magnesium deficiency has been linked to a number of health conditions, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s and attention deficit hyperactivity disorder.

Symptoms and conditions tied to low intake of this electrolyte include:

• hypertension
• kidney and liver damage
• migraine headaches
• glaucoma
• nutrient deficiencies, including vitamin K, vitamin B1, calcium and potassium
• restless leg syndrome
• worsened PMS symptoms
• behavioral disorders and mood swings
• insomnia and trouble sleeping
• weak bones and potentially osteoporosis
• recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
• tooth cavities
• muscle weakness and cramps
• impotence
• eclampsia and preeclampsia

Unfortunately, it’s possible to have a magnesium deficiency even with a healthy diet. Therefore, it’s important to ensure you eat plenty of nutrient-dense, magnesium-rich foods that boost your daily intake.

Health Benefits

1. Can Help Alleviate PMS Symptoms

Premenstrual syndrome, or PMS, is a group of symptoms that occurs in women one to two weeks before menstruation. Symptoms can vary but typically include mood swings, weight gain, food cravings, water retention, fatigue, irritability, sore breasts and digestive issues.

Some studies have shown that magnesium may be able to help effectively reduce these symptoms. In one study, a combination of magnesium and vitamin B6 was found to significantly decrease PMS symptoms compared to a control group.

Another study published in the Journal of Women’s Health showed that 200 milligrams of magnesium daily helped reduce the severity of several PMS symptoms, including weight gain, swelling, bloating and breast tenderness.

2. Supports Healthy Blood Pressure and Heart Health

A 2018 review states, “Subclinical magnesium deficiency increases the risk of numerous types of cardiovascular disease,” including coronary artery disease and hypertension.

High blood pressure, or hypertension, is a common condition that affects millions of people worldwide. It forces your heart to work harder, which can put a strain on the heart muscle and eventually lead to heart disease.

Filling your diet with magnesium-rich foods, as well as those foods high in potassium, may be able to help promote better heart health and normal blood pressure levels.

One study even found evidence that supplementing with magnesium reduced both systolic and diastolic blood pressure in adults with hypertension.

Keep in mind that potassium is another important electrolyte for heart health and circulation because it increases the excretion of sodium through the urine.

3. May Help Boost Physical Performance

Because of its role in muscle function and energy production, this electrolyte is believed to have an impact on exercise performance. During strenuous exercise, it’s estimated that requirements increase by 10 percent to 20 percent.

A study published in the American Journal of Clinical Nutrition looked at the effects of magnesium on performance in 124 elderly women. After 12 weeks, daily supplementation with magnesium oxide was found to improve physical performance compared to a control group.

Another study demonstrated that triathletes who were given magnesium supplements for four weeks had improvements in their swimming, cycling and running times.

Besides eating plenty of magnesium-rich foods, be sure to include some of the other best foods for athletes in your diet to enhance physical performance even more.

4. Helps Control Inflammation

Low levels of magnesium have been linked to higher levels of inflammation in several studies. A study in 2014, for example, found that both low magnesium intake and low levels in the blood were associated with higher levels of markers of low-grade chronic inflammation, which is believed to be due to increased release of cytokines and free radicals.

A study published in the Archives of Medical Research showed that taking magnesium chloride was able to reduce levels of inflammation in 62 adults with prediabetes.

It’s no surprise that many foods high in magnesium make the list of top anti-inflammatory foods as well. Most of these foods also contain beneficial antioxidants and phytonutrients that can help keep free radical damage under control.

5. May Prevent Migraines

Migraines are a type of headache disorder characterized by migraine symptoms like nausea, sensitivity to light and sound, and a severe throbbing pain. This debilitating condition is also incredibly common.

In 2012, an estimated 14 percent of American adults reported suffering from migraines in the past three months.

Low levels of magnesium may contribute to migraines, and some studies have found that supplementation could even reduce migraine frequency.

One study measured the effects of magnesium supplementation in 86 children with frequent migraines. Children received either a magnesium oxide supplement or a placebo for 16 weeks.

At the end of the study, those who took the supplement had significantly less headache frequency and lower headache severity compared to the placebo group.

Another study found that it was more effective and fast-acting in providing migraine relief than a common medication.

In addition to including plenty of magnesium-rich foods in your diet, following a well-rounded diet and minimizing your intake of refined sugars and processed meats can also help you get rid of a migraine.

6. Can Help Normalize Blood Sugar and Protect Against Metabolic Syndrome

There’s evidence suggesting that higher magnesium intake can benefit blood sugar levels and may help prevent insulin resistance and type 2 diabetes. Several studies have linked low levels with chronic inflammation and metabolic syndrome.

Insulin is the hormone responsible for transporting sugar (glucose) from the blood to the tissues to be used as fuel. If you consistently eat lots of carbs and refined sugar, you will produce more and more insulin as your body tries to keep up with the increased demand.

Sustaining high levels of insulin for long periods of time can cause insulin resistance, decreasing its ability to shuttle glucose effectively, resulting in high blood sugar.

A study published in the journal Diabetes Care found that oral magnesium supplementation improved insulin sensitivity and reduced blood sugar levels in diabetic patients with low magnesium levels.

Additional research has found that the mineral could protect against diabetes. One study followed 4,497 participants for 20 years and uncovered that those with the highest intake were 47 percent less likely to develop diabetes.

Other ways to help maintain normal blood sugar include getting in plenty of physical activity, managing your stress levels, filling up on fiber and protein, and keeping your carb intake in check.

7. Fights Against Depression and Anxiety

Magnesium has potent mood-boosting properties and can help fight against depression and anxiety. In fact, some studies have even found that a low intake could be associated with an increased risk of depression.

In one study, young adults with the lowest intake of magnesium were found to have an estimated 22 percent greater risk of developing depression.

Fascinatingly, some research has even found that it could be as effective as antidepressants in treating depression. One study published in Magnesium Research compared the effects of magnesium supplementation with an antidepressant medication and found that magnesium supplements were equally effective in the treatment of depression.

Another study in 2017 found that magnesium supplementation significantly improved symptoms of both depression and anxiety after just six weeks. In addition, a 2017 review stated that among 18 studies, “existing evidence is suggestive of a beneficial effect of Mg on subjective anxiety in anxiety vulnerable samples.”

Combine this mineral with other natural treatments for depression, such as eating lots of probiotic-rich foods, getting in plenty of vitamin D, and minimizing your intake of refined carbs and sugar.

8. Can Help Enhance Sleep Quality

If you suffer from insomnia and counting sheep just doesn’t do the trick, you may want to consider increasing your intake of magnesium-rich foods. Research has shown that there may be a connection between magnesium and sleep, with some studies showing that supplementation could help reduce insomnia.

In one study, participants who took supplements experienced reduced insomnia severity, increased sleep time and decreased amount of time needed to fall asleep. Another study found that a supplement containing a mix of magnesium, melatonin and zinc improved sleep quality in residents at a long-term care facility.

Be sure to pair it with other natural insomnia-busters and natural sleep aids like calcium, essential oils and valerian root to maximize results.

9. Plays an Important Role in Metabolism of Vitamin D

Research suggests magnesium plays a vital role in the body’s metabolism of vitamin D. Meanwhile, vitamin D plays a role in calcium absorption into the bones and has an effect on other important vitamins and minerals that contribute to both health, including vitamin K and phosphorus.

People with vitamin D deficiency are thought to be at risk of:

• bone-related disorders
• heart disease
• high blood pressure
• depression
• insomnia
• chronic pain
• psoriasis
• and more

This illustrates the necessity of well-rounded nutrition and proper vitamin D and magnesium intake.

10. Supports Healthy Cognitive Function

This electrolyte is known to play an essential role in nerve transmission and neuromuscular conduction, which is why it seems to have a protective role against excessive excitation that can lead to neuronal cell death.

Low levels have been associated with neurological disorders due to dysfunctions within the nervous system. Research is ongoing regarding the effects it may have in the treatment of chronic pain, epilepsy, Alzheimer’s, Parkinson’s and stroke, but what we know is that it seems to act as a low-risk adjunct treatment among those with mood issues and cognitive diseases.

11. May Help Curb Asthma Symptoms

Research is still underway, but there’s growing evidence that magnesium may have a role in managing asthma symptoms in both children and adults through its dual effects as an anti-inflammatory and broncho-dilating agent.

While it isn’t intended to replace other asthma treatments, some doctors recommend it as an adjunct treatment that is low-cost and low-risk.

Dosage Recommendations

For men, the recommended daily intake of magnesium is about 310–320 milligrams per day for women and about 400–420 milligrams daily for men.

According to the National Institutes of Health, below are the current recommended daily allowances for magnesium:

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

How can you raise your magnesium levels quickly? The best way is to eat foods that are high in magnesium (greens, nuts, seeds, beans, etc.) and/or to take a daily supplement.

There are several different types of magnesium supplements available, including magnesium glycinate, magnesium citrate, magnesium chloride, magnesium oxide, magnesium lactate, magnesium L-threonate, magnesium malate, magnesium sulfate and magnesium orotate. These can benefit many people but are especially helpful for those who have a known severe deficiency.

Transdermal magnesium supplementation is another way to utilize the mineral, though research is limited on its effectiveness. This involves applying magnesium oil (which is actually magnesium chloride mixed with water) topically to help it absorb into the skin.

Yet another potential way to boost levels is by using Epsom salt (a magnesium sulfate compound), such as by adding some to your baths. Again, though, more research is needed on the effectiveness of absorption through these methods.

Risks and Side Effects

Although, as you can tell, there are many magnesium benefits, getting too much of this mineral can be problematic.

If you’re getting enough from food sources, you don’t need to worry about side effects from eating too much. Excess magnesium from food is simply filtered by the kidneys and excreted through the urine.

However, high doses of magnesium supplements can cause adverse side effects like diarrhea, nausea and abdominal cramping. Extremely high doses can lead to a magnesium overdose and symptoms of toxicity. The tolerable upper intake level from supplements is 350 milligrams per day for those above the age of nine.

Stick to the recommended dosage to sidestep negative effects on health.

Supplements can also have some interactions with certain types of medications. It can attach to tetracyclines, a type of antibiotic, and decrease their effectiveness. Take these antibiotics at least two hours before or four to six hours after supplementing.

Another concern is that supplements may lower blood pressure. If you take a medication for high blood pressure or a muscle relaxant, talk to your doctor before taking any supplement as it may alter the effects of these medications.

Conclusion

• Magnesium is an important mineral involved in many aspects of our health, as low levels can cause all kinds of health problems — from hypertension and liver damage to insomnia and impotence.
• Getting enough of this electrolyte, preferably through foods high in magnesium, offers several health benefits, from relieving symptoms of PMS and migraines to improving performance and sleep.
• What are the best sources of magnesium? Foods high in magnesium include leafy greens, cocoa, avocados, bananas, potatoes, and some nuts, beans and grains.
• Ideally, try getting as much magnesium as possible from your diet by eating magnesium-rich foods instead of supplements unless you have a deficiency. If you’re an athlete or suffer from malabsorption issues, supplementing can also be beneficial.

The post Magnesium Benefits for Heart Health, Performance and Sleep appeared first on Dr. Axe.

It’s estimated that up to 25 percent of all adults are at least marginally deficient in vitamin B12 (also called cobalamin). Some experts believe this number may actually be a lot higher, since it’s suspected that there are many cases of undetected vitamin B12 deficiency.

This means there are millions of people likely struggling with B12 deficiency who don’t even know it, especially the elderly and people who avoid eating animal products (vegans and vegetarians).

Commonly known as the “energy vitamin,” vitamin B12 may help improve your energy and assist you in overcoming exhaustion. It does this by supporting thyroid function and cellular methylation. It’s also involved in synthesis of DNA, fatty acids,and myelin that protect cells.

Since it’s a vitamin that’s essential for human life, people deficient in it can suffer from serious health issues if the problem is not addressed.

Why You Need Vitamin B12

Vitamin B12 has the most complex and largest chemical structure of all vitamins. Unlike other vitamins, it contains cobalt (a metal) and is commonly referred to as “cobalamin,” a catchall term for all of the various compounds that contain vitamin B12 properties.

A few of the more important roles that vitamin B12 plays in the body include:

• Red blood cell formation
• Memory recall
• Cellular energy
• Nutrient absorption
• Adrenal gland support
• Nerve and brain regeneration
• DNA synthesis
• Female and male reproductive health

Vitamin B12 Deficiency Symptoms

What can happen if you have a vitamin B12 deficiency? Symptoms of vitamin B12 deficiency can include:

• Low energy or sometimes chronic fatigue
• Lack of focus and other cognitive difficulties
• Tension in muscles
• Poor memory
• Emotional mood swings
• Lack of motivation
• Female infertility
• Male low testosterone
• Digestive issues (like leaky gut or IBD)
• Hypothyroidism
• Fatigue, even after getting a good night’s sleep

Vitamin B12 Deficiency Anemia:

There are two different types of anemias linked to vitamin B12 deficiency. One type if known as megaloblastic anemia, in which red blood cells don’t develop normally and are abnormally large.

Another rare type is pernicious anemia (or “vitamin B12 anemia”), which is the official term describing vitamin B12 malabsorption, in which a person cannot properly absorb vitamin B12. Pernicious anemia can be caused by an autoimmune disorder that damages the stomach lining.

Typically people do not start to experience symptoms until after they are 30 years old, and the average age of diagnosis is 60. Pernicious anemia is quite complicated and very much involved with several organ systems in the body.

• Damage done to the stomach lining triggers a dangerous cascade of events that reduces stomach acid and prevents the body from properly breaking down foods.
• As the condition continues, a hormone called “intrinsic factor” is greatly reduced, which is necessary to absorb vitamin B12.
• People suffering from this condition require a significant amount of supplementation.

The key to treating pernicious anemia is to reduce chronic inflammation in the body.

According to the Linus Pauling Institute at Oregon State University, pernicious anemia and B12 malabsorption are associated with a chronic inflammatory disease in the stomach, referred to as atrophic gastritis (low stomach acid). This condition is associated with auto-antibodies that target stomach cells and bacterial infection. The ensuing inflammation can lead to peptic ulcers, SIBO and bacterial overgrowth.

Keep in mind that anemia can also be caused by lack of iron and folate/folic acid, so consuming and absorbing all of these nutrients is crucial.

Causes/Risk Factors

What is the main cause of vitamin B12 deficiency?

The two most common ways you become vitamin B12 deficient are through a lack of vitamin B12 in your diet or through your inability to absorb it from the food you eat.

What puts you at an increased risk for developing vitamin B12 deficiency? 

You’re more likely to develop a deficiency in vitamin B12 if:

• You have had H. pylori bacterial infection or stomach ulcer
• You are over 50
• You are a vegan or vegetarian
• You’ve had weight loss/bariatric surgery, since this surgery interferes with the release of B12 during digestion
• You have inflammatory bowel disease, leaky gut or other serious digestive disease
• You have acid reflux
• You’re a pregnant woman (who has increased needs for many nutrients)
• You take one of the following types of medications: antibiotics, anti-gout, blood pressure, birth control pills, cholesterol-lowering drugs, diabetes medications and antipsychotic drugs.

As you can see, many people are at risk, but it’s believed that by far the largest cause of vitamin B12 deficiency is malabsorption.

Like most health issues, it all starts in the gut. The American Journal of Clinical Nutrition explains that “malabsorption of the vitamins from food” is the primary cause of vitamin B12 deficiency. This malabsorption could likely be caused by a condition known as leaky gut.

One important factor to keep in mind is that as people age their gastric mucosa naturally shrinks. This makes B12 absorption issues more common and difficult to reverse.

This is one of the main reasons that older adults should either supplement or greatly increase their intake of vitamin B12-rich foods.

Complications/Related Conditions

Is B12 deficiency serious or dangerous?

Being deficient in in this crucial vitamin puts people at an increased risk of developing a number of symptoms and several diseases. What are the long-term effects of B12 deficiency? Examples include:

• Stunted brain and intellectual development in children
• Anemia
• Asthma
• Depression
• Fatigue
• Kidney disease
• Macular degeneration
• Memory loss
• Migraine headaches
• Multiple sclerosis
• Neuropathy
• Pernicious anemia
• Shingles
• Tinnitus

What are the neurological symptoms of B12 deficiency?

A major risk of remaining deficient in B12 is experiencing cognitive difficulties. In fact, as it relates to neurological function, few vitamins are as critical as B12.

Being a co-factor of methionine synthase, it is heavily involved in different regulatory mechanisms and brain development. Studies show that B12 deficiency later in life actually leads to brain atrophy (shrinkage) and higher risk for problems, including dementia and Alzheimer’s disease (regardless if people are “healthy” or not).

Elderly people who simply lack B12 are at risk of developing what German researchers refer to as “irreversible structural brain damage.”

Other neurological symptoms tied to this deficiency can include memory loss, difficulty thinking and reasoning, and higher risk for MS.

Vitamin B12 also benefits your mood, energy level, memory and entire central nervous system, so it’s also an essential vitamin for addressing symptoms like numbness or tingling. It’s also needed for conditions such as adrenal fatigue, mood disorders like depression, and negative effects of chronic stress or feeling run down.

How long does it take to recover from vitamin B12 deficiency?

It depends how severely someone is deficient and what type of dietary changes plus supplements that person uses to reverse the condition. In most cases, it takes at least several weeks and possibly several months.

How is vitamin B12 deficiency diagnosed?

To diagnose B12 deficiency, doctors typically run several tests, especially a blood test (plasma/serum). Results from a vitamin B12 deficiency test can indicate if levels are lower than normal.

Levels lower than < 148 pmol/L indicate true deficiency, while levels ranging from 148–221 pmol/L get a “marginal status.”

Screening/testing for vitamin B12 deficiency is recommended in patients with one or more risk factors, such as:

• gastric or small intestine resections
• inflammatory bowel disease
• use of metformin for more than four months
• use of proton pump inhibitors or histamine H2 blockers for more than 12 months
• vegans or strict vegetarians
• adults older than 75 years

Related: What You Need to Know About the Most Common Nutrient Deficiencies in Women

Treatment

How much vitamin B12 do you need to prevent vitamin B12 deficiency?

According to the most recent National Institutes of Health reports, the amount of vitamin B12 that people should consume depends primarily on their age. The average recommended daily amount of vitamin B12 for adults is 2.4 micrograms.

However, according to many health experts, this amount may be too low for some people, especially those who have digestive issues and/or are over 50 years of age.

How to Naturally Increase Your Vitamin B12 Intake:

How can you raise your B12 levels fast? If you think you might be deficient in vitamin B12, the best way to address the issue is to start consuming foods that are high in vitamin B12.

Plants and animals do not produce vitamin B12 — bacteria actually do! This is why consuming probiotic-rich foods and those grown in the ground that contain soil-based organisms is essential to your health.

Since most animals are able to concentrate and store significant levels of vitamin B12 in the bacteria that they house in their flesh, eating grass-fed meat is one of the best sources that you can get. Seafood also concentrates vitamin B12 in large quantities.

Top 10 Vitamin B12 Foods:

The top vitamin B12 rich foods are:

1. Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
2. Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
3. Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
4. Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
5. Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
6. Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
7. Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
8. Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
9. Cottage cheese: 1 cup: 0.97 microgram (16 percent DV)
10. Eggs: 1 large: 0.6 microgram (11 percent DV)

When cooking these foods, please use caution. Even though it’s a very stable molecule, vitamin B12 can still be destroyed when heated to high temperatures. Cooking your meat to medium-rare increases the overall levels of vitamin B12.

Best Vitamin B12 Supplements:

What can you take for B12 deficiency? Since your gut is actually able to produce some B12 on its own, enhancing the health of your digestive tract is crucial when it comes to maintaining proper vitamin levels.

This is why, in addition to eating a diet rich in soil-based organisms and taking a B12 supplement, you want to take a probiotic supplement to make sure you get enough vitamin B12.

When buying a vitamin B12 supplement, look for the form of methylcobalamin or hydroxycobalamin, rather than cyanocobalamin, because these forms are more natural and typically better absorbed by the body.

For most people, to increase your intake of vitamin B12 you want to take:

1. Natural vitamin B12 capsules — 200 micrograms twice daily, sublingual or spray
2. Live probiotic supplement — 25 billion cultures twice daily

Additionally, one other natural supplement that is high in vitamin B12 you may consider taking is desiccated liver tablets, made from dried liver that is high in available nutrients, including B12, iron and others.

Vitamin B12 Shots/Injections:

Vitamin B12 shots or injections are now a common form of vitamin b12 deficiency treatment that people seek out — for example, if they’re recovering from severe deficiency, some illnesses or surgery.

For those with severe deficiencies due to inflammatory bowel disease, this may be necessary for a time, but to truly address the cause of vitamin B12 deficiency, it’s important to repair the digestive tract.

One natural alternative to vitamin B12 injections is vitamin B12 spray. In this form, the vitamin B12 doesn’t have to go through your digestive tract and can be absorbed through the skin.

Conclusion

• Vitamin B12 is an essential nutrient that plays a role in red blood cell formation, memory, cellular energy, nutrient absorption and other processes.
• Deficiency in this nutrient can cause many problems, including cognitive issues, low energy, moodiness, weakness, and thyroid and adrenal problems.
• Malabsorption is the biggest cause of deficiency. This might be due to autoimmune issues, digestive disorders, older age or surgery, among other causes.
• To improve vitamin B12 status, consume more from your diet (such as from meat, fish, eggs, liver and cheese), and consider supplementing, especially if you don’t eat animal products.
• You can also take methylcobalamin or hydroxycobalamin supplements daily or even try B12 injections if you know your blood level is low.

The post Vitamin B12 Deficiency Symptoms + How to Prevent & Overcome Low Vitamin B12 appeared first on Dr. Axe.

While it’s possible to get all of the vitamins and minerals you need from careful food selection and a nutrient-dense diet, research shows many women still experience at least one type of nutrient deficiency, if not more.

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

It’s believed that around 30 percent of all women are deficient in one or more of these vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.

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

Best Vitamins for Women

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

1. Vitamins A

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

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

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