Essential Macro-minerals

• Calcium: Calcium is widely found in dairy products, with kale and broccoli being excellent non-dairy sources. Calcium is the most abundant mineral in the body, serving many functions such as muscle contraction, nerve impulse transmission, intracellular signaling, and many more. Calcium deficiency is most common in poor populations and can contribute to issues such as hypertensive disorder of pregnancy, high blood pressure, and osteoporosis. Adults should aim for 1000-1300mg of calcium per day. 

• Phosphorous: Dairy products, meats, fish, nuts, and many other foods represent excellent sources of phosphorus. In humans, phosphorus plays a critical role in functions such as enzyme activation and pH regulation. Due to the wide availability of this mineral across many foods, phosphorus deficiency is extremely rare. Adults are recommended to intake around 700mg of phosphorus per day.

• Magnesium: Magnesium is commonly found in green leafy vegetables, nuts, seeds, and whole grains. This mineral plays a role in important functions such as energy production, bone development, and muscle/nerve function. Magnesium deficiency has been linked to many issues such as cardiovascular, metabolic, and respiratory diseases along with many other disorders. The recommended daily intake for adults is 420mg, an important number to meet to help prevent future health issues. Magnesium is an important mineral to improve overall health. 

• Sodium: Sodium is widely found across many foods and many diets around the world. It plays a huge role in controlling blood pressure/volume as well as muscle and nerve functionality. Sodium deficiency is not as common as excess dietary sodium, which is closely connected to issues with blood pressure and cardiovascular function. It’s recommended for adults to consume around 2,300mg of sodium a day, much lower than the 3,400mg Americans consume on average each day. 

• Sulfur: Meat, poultry, and legumes are a few foods that are great sources of sulfur. Sulfur is essential for many of your body’s metabolic pathways and contributes to important processes such as protein synthesis and gene expression. Not getting enough sulfur in your diet can lead to higher risk of obesity and heart disease and can exacerbate disorders such as acne, arthritis, and even depression. There is no current recommended daily intake for sulfur, although recent studies have suggested that older populations may not be receiving sufficient amounts. 

Trace Minerals

Trace minerals, the second of the two classes of minerals, are those needed in small amounts.

• Iron: Iron is widely present in many foods, with lean meat and seafood among the best sources. It serves an important role in physical growth, neurological development, cell functioning, and some hormone synthesis. Because iron is a critical component of hemoglobin, iron deficiency most commonly leads to anemia, a lack of blood. The recommended daily intake for adults is 8mg, a number easy to meet with fortified grains such as breakfast cereals. 

• Fluoride: Brewed tea typically has higher concentrations of fluoride than other foods or drinks, although most of the fluoride people consume comes from fluoridated water. Fluoride plays an essential role in combating tooth decay and stimulating new bone formation. Too much fluoride consistently, however, can lead to issues with dental and skeletal formation. It’s recommended that adults get 4mg of this mineral each day to improve overall health. 

• Manganese: Manganese is an important mineral found in many foods such as whole grains, oysters, nuts, and soybeans. This mineral is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism. Excessive amounts of manganese, however, have serious health implications such as neurological degeneration. For healthy adults, up to 11mg of manganese is likely safe each day. 

• Copper: The best sources of copper include shellfish, nuts, whole grains, and wheat bran cereals. Copper is an important part of many of your body’s regulatory processes and immune functioning. Copper deficiency can lead to disorders such as anemia or neutropenia (a low white blood cell count). Healthy adults should get 900mcg of copper mineral each day to improve overall health. 

Zinc: Oysters, red meat, and poultry represent the most common sources of zinc in the American diet. Zinc plays an important role in cellular metabolism as well as enzyme activity. Zinc deficiency is easily treated, but can lead to weakened immune systems and an inflammatory response. The recommended daily intake for adults is 11mg of zinc each day. 

Although true mineral deficiency is rare in developed countries, many people don’t meet their recommended daily allowance for certain minerals. Pregnant and breastfeeding women need more minerals than normal and should monitor their intake to prevent health problems for both themselves and their children. Mineral deficiency may not be a severe health concern alone, but it may easily contribute to more serious disorders such as anemia and heart disease. It’s important to eat a well-balanced diet in o should easily meet your daily mineral needs!

Apples

Apples are packed with something called ‘polyphenols’, a plant-based compound that helps with infections, inflammation, and cardiovascular diseases. The National Foundation for Cancer Research has found that apples are found to help prevent certain types of cancer including lung, bowel, mouth, digestive, and breast tumors. The presence of vitamin C and its antioxidants help build a strong immune system and fight cancerous cell growth.

Quinoa

Quinoa is a great choice of whole grain that isn’t over-processed like white rice. Quinoa even contains the phenolic substances quercetin, genistein, and kaempferol which help reduce the reproduction of cells. This means, that if there are cancer cells present, the rate of proliferation is lessened.

Tofu

Made from soy, tofu contains a component called ‘isoflavones’. These are phytoestrogens, a compound that is similar to the female hormone estrogen. The American Cancer Society states that soy-rich foods can even help reduce the chance of breast cancer, especially in Asian women.

Walnuts

Research has found that the consumption of nuts has reduced the risk of cancer, especially walnuts. This is due to the substance ‘pedunculagin’, which the body then metabolizes to become ‘urolithins’. These bind to estrogen receptors that in turn, reduce the risk of breast cancer. In a study done on mice, the ones that received walnuts and walnut oil had more cancer-suppressing genes than those who didn’t.

Skim milk

While many people speculate that dairy can cause cancer, there is no conclusive evidence about it. However, MD Anderson suggests opting for milk that are lower in saturated fat to help reduce the chance of developing cancer. The Cancer Council states that there is a probability that skim milk can decrease the chance of bowel and bladder cancer, but more research is still needed.

Virgin olive oil

Vegetable oils are going to be better health options as opposed to other cooking oils such as butter. A study done at Hunter College found that extra-virgin olive oil killed cancer cells while not harming normal cells. This can be due to the fact that some olive oils are full of oleocanthal, the phenolic compound found within virgin olive oil.

Berries

MD Anderson states that any colorful fruit or vegetable is an easy way to get your body healthy and fight off the possibility of cancer. Frozen and canned berries are just as good as fresh! Since berries of all kinds are full of vitamins, minerals, and antioxidants, they are great ways to get your body healthy. A study found that blackberries contained anthocyanin, a substance that reduced the chance of colon cancer. Another study found that blueberries reduced the chance of breast cancer tumors due to its anti-inflammatory components.

Fish

Fish, especially those high in fats such as salmon are rich in omega-3 fatty acids, vitamin B, and potassium. MD Anderson suggests that lean animal protein is a great way to fight off the risk of cancer. A study found that those who had diets high in fish had a 53% lower risk for colorectal cancer. Those who ingested fish oil had a lower risk of prostate cancer. Even fish oil supplements 4 times a week were found to be 63% less likely to develop colon cancer. 

Carrots

Carrots are jam-packed with essential nutrients our bodies need to perform at its best. Vitamin K, A, and its antioxidants help our bodies work healthily. Beta-carotene, the substance that gives carrots their orange tinge, was found to reduce the risk of breast and prostate cancer. There was even a reduction by 26% found of developing stomach cancer thanks to carrot consumption!

Edamame

Being a legume that is high in fiber, edamame can help reduce the risk of cancer. In fact, those who had a healthy amount of fiber in their diets were 20% less likely to develop breast cancer. An analysis of studies found that the consumption of legumes reduced the risk of colorectal cancer.

Different vitamin forms have differing levels of bioavailability which refers to how much of that particular nutrient is absorbed and utilized in the body. This is important because it allows us to get as much out of our supplements as possible.

Supplements are a great way to fill nutrition gaps that cannot be met through food but it is important to realize that just because a supplement claims to provide a specific amount of a particular nutrient does not mean it will all be absorbed. We have compiled together the ultimate list of the most bioavailable forms of each vitamin to hopefully make it easier for you to pick out the best supplement! This post contains affiliate links.

Fat Soluble Vitamins 

Vitamins A, D, E, and K are all fat soluble vitamins and therefore, can be toxic to the body if they are overconsumed and stored in excess. If a diet is well balanced, then it is unlikely that these vitamins will need to be supplemented. However, if supplementation is desired or needed, it is important to understand which form of the vitamin will be most bioavailable for meeting nutritional needs. To make it easier for you, we have bolded what to look for on the nutrition label when shopping for supplements. 

• Vitamin A – Vitamin A helps maintain healthy skin, good eyesight, and functions in reproductive and immune health. There are two forms of vitamin A: the preformed vitamin A called retinol (or retinyl esters) which is found in animal products and the provitamin A called carotene which is found in foods of plant origin. Preformed vitamin A is the most bioavailable form because it is already in the preferred form that the body likes to absorb whereas carotenoids must undergo an extra conversion step to be absorbed. Look on the supplement nutrition label for preformed vitamin A, retinyl acetate, and retinyl palmitate. 

• Vitamin D – Known as the sunshine vitamin, vitamin D is highly important for strong bones and the immune system. Vitamin D has 2 forms: Vitamin D2 (ergocalciferol) which is present in plants and D3 (cholecalciferol) which can be obtained from animal products or sun exposure. While both forms of vitamin D are absorbed equally in the body, studies have shown that Vitamin D3 is more effective at increasing the vitamin D levels in the blood and may be the preferred form of supplementation. Few foods naturally contain vitamin D and supplementation may be advised, especially if sun exposure is not achieved regularly. Look on the supplement nutrition label for vitamin D3, cholecalciferol. 

• Vitamin E – Vitamin E is an antioxidant that helps boost immunity, widen blood vessels to prevent clotting, and improve brain and heart health. There are eight forms of vitamin E but only one is recognized as being biologically active in the human body which is known as alpha-tocopherol. However, recent evidence suggests that gamma-tocopherol is more effective at increasing the anti-inflammatory properties of vitamin E supplements than simply alpha-tocopherol alone. If vitamin E supplementation is desired, look for a mixed tocopherol supplement that may list alpha and gamma tocopherols on the nutrition label.

• Vitamin K – Vitamin K is required for proper blood clotting and healthy bones. This vitamin has three primary forms: K1 (phylloquinone), K2 (menaquinone), and K3 (dihydrophylloquinone). Of the three forms, MK-7 vitamin K2 has been shown to be the most bioavailable form of vitamin K because it is accessible for a longer period of time in the body’s circulation allowing for increased absorption. The K2 form of vitamin K has been linked to decreased risk of chronic diseases and can be consumed in dairy products, meats, and fermented foods. For supplementation, look on the nutrition label for vitamin K2 and menaquinone-7 or MK-7. 

Water-Soluble Vitamins

Vitamin C and the B vitamins are categorized as water soluble and are readily eliminated from the body. These vitamins must be frequently replenished through diet or supplementation and will rarely accumulate to toxic levels in the body. Check out our list of the most bioavailable forms of each water soluble vitamin!

• Vitamin C – Vitamin C is one of the most popular supplements because of the widespread belief in its immune boosting and anti-aging powers. Vitamin C is most commonly found as ascorbic acid in supplements. Some vitamin C supplements are paired with bioflavonoids, plant chemicals, to mirror the natural makeup of vitamin C in fruits and vegetables and potentially increase the absorption of vitamin C in the body. When choosing a vitamin C supplement look on the nutrition label for a complete C complex of ascorbic acid, bioflavonoids that contain hesperidin and rutin, and rose hips or acerola cherry which provide additional vitamin C and enzymes for better absorption. 

• Vitamin B1 (Thiamin) – Thiamin is known as the “morale vitamin” for its highly important role in producing energy for the body, stimulating the brain, and improving mental attitudes. It should be noted that all B vitamins are more effective when taken together in a B-complex supplement. However, there is an additional form of thiamin that is fat-soluble and more bioavailable known as benfotiamine which is actually transformed into thiamin once ingested into the body. Look on the nutrition label for benfotiamine or a complete B-complex supplement. 

• Vitamin B2 (Riboflavin) – Riboflavin is another extremely important B vitamin for the proper growth and functioning of the cells in the body. Riboflavin, like all other B vitamins, is also best taken in a complete B-complex supplement form and may be labeled as simply riboflavin or riboflavin 5-phosphate on the nutrition label. Although there is no proven bioavailability difference between the two forms, some believe that riboflavin 5-phosphate may be more bioavailable since it is already in the active form that the body needs. 

• Vitamin B3 (Niacin) – Niacin, another B vitamin involved in the growth and production of energy in cells, is specifically known for reducing cholesterol levels. There are three forms of niacin that may be found in supplements: nicotinic acid, nicotinamide (niacinamide), and nicotinamide riboside. Nicotinic acid is known for causing a red flush on the face while nicotinamide does not, and is therefore, the preferred form of supplementation. Nicotinamide riboside has been shown to increase the levels of the essential niacin-containing energy molecule in the body far better than either of the two other niacin forms. If niacin is supplemented alone, then look for nicotinamide riboside on the nutrition label, and if it is supplemented in a complete B-complex vitamin, look for nicotinamide (or niacinamide). 

• Vitamin B5 (Pantothenic Acid) – Panthothenic acid is rarely deficient in America since it is in most foods, but it is part of most complete B-complex supplements as calcium pantothenate as adding the mineral helps with shelf stability. Pantothenic acid is also available in the form of pantethine which has been shown to lower cholesterol while the calcium pantothenate form does not. 

• Vitamin B6 – Vitamin B6 is important for normal brain and immune function and is also unlikely to be deficient in Americans as this vitamin is present in a variety of foods. There are two common supplement forms of vitamin B6: pyridoxine which is present in most complete B-complex supplements and pyridoxal 5-phosphate which is the active form of vitamin B6 in the body. Both forms show similar bioavailability. To prevent deficiency in other B vitamins, make sure B1 and B2 are in equal amounts to B6 in a B-complex supplement. 

• Folate – Folate is a B vitamin that is absolutely essential during pregnancy for normal development of the fetus as well as throughout the lifespan for red blood cell production. Interestingly, the supplemental form of folate known as folic acid, is more bioavailable than the folate present in foods. Folate is considered most bioavailable in the form of 5-methyltetrahydrofolate (5-THF) because it can be absorbed despite metabolic disorders or pH changes in the stomach. 

• Vitamin B12 – Vitamin B12 is one of the most commonly deficient nutrients due to age, diet, and certain medical conditions. There are four vitamin B12 supplement forms but it has been shown that methylcobalamin and adenosylcobalamin work best together as the most bioavailable form of this vitamin. A sublingual tablet in which the vitamin directly enters the bloodstream is recommended as vitamin B12 does not absorb well in the stomach. 

• Biotin – Finally, the last member of the B vitamin family, biotin. Biotin is great for maintaining the health of hair, skin, and nails and because of this, it is often seen in multivitamin supplements. Biotin is simply found in its free form and is 100% absorbed when taken orally. It should be noted that biotin works best when combined with vitamins B2, B6, niacin, and A. 

But wait, what if I told you that seaweed is actually a type of algae?

Sea moss is a type of seaweed, specifically known as Irish moss or red algae. Sea moss is commonly yielded to extract carrageenan which is a frequent ingredient used in baking. The main purpose of sea moss in cooking is as a thickening agent, examples include thickening soup and stew and milk products like ice cream. However, sea moss can also be found raw in the form of pills, gels, gummies, and powders and provide a plethora of health benefits. Different cultures have been eating raw sea moss for years now but the sudden popularity behind it can be credited to celebrities and health communities advertising it on different social media platforms. Check out the crazy good health benefits below!

Healthy Clear Skin:

One of the most popular benefits of sea moss is its effect on the skin. Sea moss is rich in vitamins A, B, C, D, E, and K which are all crucial components of an effective skincare regimen. Skincare professionals have discovered throughout time that sea moss reduces skin irritation, hydrates skin and encourages a natural glow, heals damaged skin, and can prevent breakouts. In addition, due to its high sulfur content, sea moss has antibacterial qualities that support healthy skin microbiota. The secret to controlling your acne may be sea moss, especially if you reside in a large city, an area with a lot of pollutants, or if your skin is particularly prone to breakouts.

Serves as a Cleanse or Detox

Because sea moss is a natural diuretic, it aids in eliminating excess water from the body, which lessens the amount of toxins present. This can also assist in clearing dangerous bacteria from the kidneys and urinary system which can prevent various urinary tract infections. Due to the flavonoid and chlorophyll content of sea moss, it is also said to help in blood purification or cleansing. Lastly, the antioxidants found in sea moss can assist the body fight off harmful radicals that can lead to cellular damage.

Promotes Weight Loss:

Sea moss has a lot to offer.

It’s packed with fiber, which helps you feel fuller faster and eat less. It also contains alginate, a substance that helps block your body from absorbing fat cells. And it’s even been shown to help with weight loss by reducing your appetite!

Promotes Good Gut Health:

The ocean is full of surprises, and sea moss is one of them.

Sea moss contains alginate, which helps improve gut health by adhering to toxins and harmful bacteria in the gut and preventing them from being absorbed by your body. It also aids in promoting good gut flora, which prevents constipation.

Sea moss is a strong source of fiber, which helps restore your good bacteria! Balancing out the bacteria in your stomach is a crucial part of your wellness because gut health is linked to overall health.

Rids the Body of Excess Mucus

Sea moss is a classified demulcent which refers to a substance that relieves irritation or inflammation. Demulcent is often talked about in reference to soothing the mucus membrane. Omega 3, chlorophyll, and potassium chloride are components of sea moss that are known to help dissolve mucus. They can relieve bronchial discomfort by working as natural decongestants. Maintaining a healthy quantity of mucus in your body will keep your immune system secure and functioning at its best.

Boosts Immune System:

Vitamins A, C, and E, which are known to strengthen immunity, are abundant in sea moss. In addition sea moss is also rich in iron and antioxidants which positively contributes to good immune health. Furthermore sea moss also has anti-inflammatory aspects that can help lower the risk of infection.

Promotes Heart Health

Sea moss contains a variety of minerals like magnesium and potassium that play a key role in controlling blood pressure and maintaining a healthy heart. As mentioned before, sea moss is rich in fiber which is great in managing blood sugar, lowering cholesterol levels, and overall reducing the chance of developing heart disease. Sea moss may also help prevent diabetes.

Increases Energy

The vitamins and minerals found in sea moss mentioned are also great for boosting energy. Sea moss also has anti-inflammatory components that help lessen the likelihood of fatigue or weariness. It’s possible that low iron levels are the cause of your constant exhaustion or low energy because iron aids in the production of red blood cells, which are responsible for carrying oxygen from the lungs to your cells. Iron, which is found in sea moss, is a fantastic way to support your energy levels and prevent lethargy. 

Great Source of Iodine

Since human bodies do not naturally produce iodine, which keeps the thyroid gland operating properly, you have to get your intake via diet. Luckily sea moss is abundant in iodine! Iodine is also necessary for fertility and brain development. However, iodine is an example of a beneficial thing that can become harmful if there is too much of it so it is important to regulate your intake. 

Build Muscle and Workout Recovery

When people exercise, muscles develop little microtears. Amino acids can assist with muscle healing. Taurine, an amino acid that aids in muscle growth, is abundant in sea moss. Additionally, sea moss is also a good source of protein, which is necessary for muscle development and repair. Lastly, sea moss has anti-inflammatory components that may help lessen the chances of muscular discomfort or aching and speed up recovery following exercise.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

• Decreases stress: Mushroom coffee has adaptogens (plant-based compounds) that help regulate the body’s cortisol release when stressed. Regulation of cortisol can help protect against chronic metabolic disorders, inflammation, and other diseases. Adaptogens help keep balance in our body by modifying cortisol production, so that the body can function correctly. Their stimulating properties can help reduce the effects of stress on the body.

• Reduces inflammation: Both coffee beans and mushrooms are full of polyphenols. Polyphenols have antioxidant properties that can help decrease inflammation in the body. Due to the antioxidant properties that it has, it fights against free radical damage which also aids in lowering inflammation. 

• Improves immune response: Since mushroom coffee contains polyphenols and antioxidants such as flavanols and carotenoids, these all work to strengthen the immune system. It also contains beta-glucans, polysaccharides and triterpenes that can also help to increase resistance to illnesses and support the immune system. These compounds are very beneficial for those with stressful lives, those who are active or even athletes to keep their immune system in good shape. 

• Maintains gut health: As we’ve mentioned before, mushroom coffee contains prebiotics that can help produce healthy bacteria in the gut which is essential for digestion. The prebiotics also assist in improving overall gut health. Since mushrooms are also rich in bioactive polysaccharides themselves, these also act as prebiotics that directly boost digestive health. 

• Lower caffeine: Ground mushroom powder itself does not contain caffeine. The total caffeine level depends on the coffee combined with it. Some mushroom powder can be decaf, or blended with herbal coffee instead of regular coffee beans which makes it caffeine-free! This can be beneficial for people who are sensitive to caffeine or choose to not drink a lot of caffeine. Caffeine without the extra jitters! 

• Lower risk of disease: The antioxidants in mushroom coffee and it’s anti-inflammatory benefits  protect from free radical damage. In turn, this helps to prevent some degenerative diseases such as diabetes, cognitive decline, and heart disease. By preventing the onset of some diseases, this can benefit your long-term health as well. 

• Aids in liver function: Mushrooms, loaded with adaptogens that help prevent liver disease and improve liver function. The adaptogens encourage toxins and waste to be flushed from the body smoothly. They can also regulate liver enzymes and fight harmful immune responses that affect liver cells and healthy liver function. 

• Loaded with antioxidants: Research has shown that a cup of coffee is higher in antioxidants than other drinks and teas. At the same time, mushrooms contain a very high level of antioxidants as well. This is why mushroom coffee is enriched with antioxidants, it’s double packed in a single cup. What a win-win!

• Helps Cognitive Function: Mushroom coffee contains compounds that can help to promote neural health and support overall brain health. Studies show that Lion’s mane in specific can encourage the production of nerve growth factor. Sequentially, this can increase the length of nerve cell processes, which promotes concentration, focus, and memory. 

• Lowers oxidative stress: The antioxidants found in both mushrooms and coffee are beneficial to health because they provide defense against the free radicals that we’re exposed to everyday. Free radicals create oxidative stress for the human body, which can induce cellular damage as well. Low oxidative stress can help protect against serious health issues and diseases. 

Ever wonder why your grandmother always made bone broth? It’s not just because she was trying to make you eat more vegetables. There are actually tons of health benefits to bone broth, and it’s something that everyone should be including in their diets.

Bone broths, sometimes called ‘stock’ as well, are something everyone should be including in their diets. Not only are they delicious, but bone broths possess tons of health benefits too. Popular all around the world since the beginning of time, this inexpensive superfood is a healthy addition to your family’s diet- and it’s easy to make too! Given the title of a ‘superfood’, Health Fitness Revolution has compiled a list of the Top 10 Health Benefits of Bone Broth. Simply boil the animal bones, add some spices, and you are good to go! Let’s check out the health benefits:

Nutrients & Amino Acids

Bone broth is a simple dish that is packed with nutrients and amino acids. Bone broth includes calcium, magnesium, and phosphorus. The tissue and bone in the broth contain collagen, gelatin, proline, glycine, L-glutamine, Glycosaminoglycans. The bone marrow contains iron, vitamins A and K, fatty acids, selenium, zinc, and manganese.

Bone broth is also an excellent source of the amino acid L-glutamine which helps to heal your gut lining and reduce inflammation in your body. It has been shown to be beneficial for people with celiac disease or digestive issues like leaky gut syndrome or irritable bowel syndrome (IBS). It can also help to improve your immune system function as well as help you sleep better at night!

Joint protection

As we age, the cartilage in our joints wear and tear as we continually use them in our day to day lives. A study done in 2017 found that an increase in gelatin consumption increased the amount of collagen found in the tissue.

Collagen improves joint health by reducing inflammation and lubricating the joints so they can move more smoothly. This helps prevent pain and stiffness caused by osteoarthritis.

Gut health

Do you ever feel like your stomach is a mess?

Maybe it’s too acidic, or maybe it’s just not working the way it used to. Maybe you feel bloated, or have acid reflux, or just have an overall sense that something isn’t right with your digestion.

If so, we have good news for you: bone broth can help. That’s right—that liquid that comes off of a chicken carcass after hours of cooking can actually help you heal your gut and get things moving again.

Bone broth is rich in collagen, which helps repair and protect your stomach lining. And when your stomach lining is protected, you can expect healthy bowel movements and better digestion (without bloating, acid reflux, etc.). It’s even helpful for those dealing with Crohn’s disease due to their lower levels of collagen.

Cold & Flu

Chicken soup, bone broth, and other foods that contain gelatin—like bone broth—are all great ways to fight cold and flu symptoms. A study was done to find the effectiveness of chicken soup on those dealing with a cold concluding that they contain parts that have a substantial amount of medicinal activity, relieving people of their symptoms.

Bone broth is an excellent source of minerals, vitamins, and amino acids for your immune system. It also contains anti-inflammatory properties which are great for fighting off infections and reducing inflammation in your body. The gelatin found in bone broths can also help with digestion so it’s not surprising that you feel better after consuming it!

Osteoarthritis

While bone broth is known for its ability to help the joints, it has also been found to help those dealing with osteoarthritis. While there is no cure for osteoarthritis, there are ways to manage it. One way is through eating foods rich in collagen. Collagen is a protein found in bones and connective tissues that helps keep our joints healthy. Collagen also helps heal wounds and other injuries faster than other proteins do because it’s more flexible than other proteins. A study was done in 2016 to see how collagen interacted within the body of those dealing with osteoarthritis. The results concluded that collagen helped improve pain, stiffness, and mobility.

The study also focused on collagen’s ability to help promote cartilage growth and repair as well as its ability to reduce inflammation in the joints. Collagen is what provides strength and flexibility in our bodies’ connective tissues (such as ligaments, tendons, bones). It also helps protect them from wear and tear by creating a cushion between them. Collagen is made up of amino acids that are absorbed by the body through food sources such as meat or fish but can also be made from gelatin (a protein found in bone broth).

Hair, skin, nails

If you’re looking for a way to support the health of your hair, skin, and nails—without spending a fortune on expensive creams and lotions—bone broth may be the answer. Collagen- present in broth- supports the growth of hair, skin, and nails.

A study was conducted on women taking collagen supplements for an 8-week period. The results found that skin elasticity improved with prolonged use, meaning that skin will become more supple with repeated use of collagen-rich foods like bone broth.

Bone broth also contains hyaluronic acid, which helps your body retain moisture looking plump and youthful.

Anti-inflammatory

Bone broth truly is the new superfood!

It’s full of amino acids, including glycine, which has been found to reduce inflammation and fight free radicals. And that’s not all—glycine also supports your immune system.

Make bone broth part of your daily diet and you’ll be sure to feel better and look better!

Sleep improvement

If you’re looking for a way to improve your sleep quality, you might want to try bone broth. Bone broth is made with bones, water, and some vegetables, and it’s considered a superfood because of its high concentration of minerals and amino acids.

In 2015, researchers found that the amino acid glycine helped safely improve sleep quality. Those taking glycine noted better sleep and less fatigue throughout the day. This is especially helpful for people who have trouble falling asleep or staying asleep, but it can also help those who are simply looking for a deeper sleep experience.

Heart health

Collagen is a very important protein to have within your body. It can be found all around in your skin, bones, tendons, ligaments, and blood vessels. Collagen can help improve the elasticity in your blood vessels and increase the good cholesterol (HDL)- fighting against atherosclerosis.

Blood sugar

Bone broth is a great food for those dealing with diabetes. High in protein, low in calories and sugar, bone broth was found to act as a buffer for carbohydrates at increasing blood sugar levels. Glycine, the amino acid, has also been shown to control glucose production in the liver. Not only that, but glycine also helps fight against fructose consumption.

Studies have shown that glycine inhibits the release of insulin from the pancreas and reduces its production in the liver by increasing glucagon activity while decreasing insulin activity in the kidneys. Glycine also decreases the amount of sugar entering your bloodstream by inhibiting intestinal glucose absorption via sodium-dependent transporters (SGLT1).

What is Magnesium?

Magnesium is an element similar to Zinc and contributes to a multitude of healthy functions in the body. Some of the main benefits it can help with are cellular processing, protein digestion or break down, muscle contraction and relaxation, and blood pressure or heart control. 

Are there different forms of Magnesium?

There are indeed different forms of the mineral. Similar to Zinc, each variation is different at the molecular level based on the salt or other chemical group that is paired with it. Most of these variations are found in supplement form and are easily accessible at health stores. The true potency is based on the amount of elemental Magnesium found in the product one intakes. The following are common variations that are found in health stores.

Magnesium Citrate: Claims state that this type potentially yields the highest amount of elemental magnesium compared to others. It is also absorbed and digested better by the body so can it potentially reduce feelings of constipation and stomach ache.

Magnesium Chloride:  This type is paired with chloride and assists in cellular processes. It is mainly used to treat deficiency and this is primarily found within oils or body products. 

Magnesium Malate: Malate is combined with Malic acid and is mainly used for muscle relaxation which is the main benefit of magnesium. It can also help with energy production and mood balance. 

Magnesium Oxide: This variation is just combined with an Oxide salt and like other forms helps with muscle relaxation. The main benefit to this variation however is that in the right dosages, it can act as a laxative that is useful for flushing and resolving constipation. 

Magnesium Glycinate: This type does not really have too specific of benefits but nonetheless has similar benefits to the others and mainly assists with the relaxation of muscles. 

Magnesium Taurate: This variation is combined with the amino acid taurine. Taurine in itself provides benefits to blood pressure so in combination with magnesium, it can provide benefits to cardiovascular health by maintaining blood pressure. 

Magnesium Threonate: Threonate has been claimed to assist with cognitive processes such memory and retention. These are the biggest benefits of this variation. 

How can I get Magnesium? 

Like most minerals and vitamins, sufficient amounts can be adequately attained through a healthy diet. A good diet entails a combination of fruits, vegetables, protein, carbs, etc. Magnesium is claimed to be higher in foods like vegetables and forms of dietary fiber. Nonetheless, if one is deficient or can not attain the daily recommended intake due to other intestinal or metabolic disorders then supplementation is available. Most supplements can be taken orally while some can be applied. It is best to determine the course of action best for you by either consulting with a physician to determine which method is best for you. 

How much do I need?

Dosages or the recommended daily amount varies according to individual. It mainly depends on age like most other vitamins and minerals. Adequate amounts can usually be attained through diet but if necessary, supplementation is an alternative. Nonetheless, consultation with a physician is strongly advised before deciding on any supplement especially if one has underlying health issues, or is taking other forms of medication. Below are the recommended amounts according to the National Institute of Health. 

Dosages according to https://ods.od.nih.gov/factsheets/magnesium-Consumer/

Acacia Gum
According to a 2021 health study, Acacia gum is a soluble fiber that helps regulate bowel movements and reduces cardiovascular risk factors. Acacia gum is derived from the Acacia tree, native to Africa and Australia. When consumed, it swells up to 20 times its size, adding bulk to the stool and making it softer and easier to pass. This helps prevent constipation and promote regularity.

Acacia gum acts as a laxative, naturally softening stools to relieve constipation without irritating the intestines. Its high viscous and gel-forming properties provide stool bulk, which helps stimulate bowel movements. When stools contain more bulk, the urge to have a bowel movement is greater. This helps prevent straining, pain, and difficulty having a bowel movement – common symptoms of constipation.

Acacia gum also works by increasing water retention in the stool, making feces softer and easier to pass. It may improve gut motility and digestion, speeding the movement of stools through the colon. Several clinical studies have found Acacia gum supplements reduced constipation and increased stool frequency, softness and ease of passage compared to a placebo.

For constipation relief, Acacia gum is best taken with plenty of water or other fluids to ensure proper hydration. The typical dosage recommendation is 250 to 500 milligrams of Acacia gum dietary fiber supplements, one to three times per day. Acacia gum chewing gum or candies can also provide benefits for constipation in between fiber supplement doses when staying well hydrated.

In summary, Acacia gum helps relieve constipation through its ability to add bulk to stools, improve water retention, increase gut motility and enhance digestion. By promoting more frequent, softer and easier bowel movements, Acacia gum helps maintain a healthy digestive tract and regularity.

Aloe Juice
Aloe juice serves as a stimulant laxative for those needing immediate constipation relief. A tried and true natural remedy, aloe contains anthraquinone glycosides that act as a natural laxative. These compounds work by irritating the colon, increasing peristalsis or contractions of the intestines. This helps loosen stools and promotes a bowel movement.

The anthraquinone glycosides in aloe, such as aloe-emodin, are very effective stimulants for the bowel. They work within 6-12 hours of consumption by directly irritating the colon. This irritation stimulates contractions that help move stools through the intestines, relieving constipation and producing a bowel movement.

Aloe juice is high in moisture, which also helps add bulk and softness to stools. Softer, more bulky stools are easier to pass, reducing straining and discomfort. Aloe juice provides an immediate laxative effect for acute constipation, but should only be used occasionally or intermittently due to the irritation it can cause, especially in high amounts or with long-term use.

Some key benefits of aloe juice for constipation include:

•It contains anthraquinone glycosides that irritate the colon to stimulate bowel movements.

•It adds moisture and softness to stools, making them easier to pass.

•It provides quick relief from constipation symptoms within 6-12 hours.

•It can be effective for constipation from a variety of underlying causes including diet, medication use, medical conditions, etc.

•The laxative effect avoids excess water loss unlike other stimulant laxatives.

•It is a natural remedy with no harsh chemicals, though still causes some irritation especially with frequent use.

•It may help improve bowel regularity and digestion with regular use, though is best used occasionally for acute constipation.

In summary, aloe juice works as a stimulant laxative to quickly relieve constipation through irritated and softened stools. Though irritating in high amounts or with long-term use, aloe juice can provide safe and effective relief as an occasional remedy for acute constipation or when needed as a supplement to diet and fiber changes. Used judiciously, aloe juice helps improve bowel movements and digestive health.

Digestive Bitters
Digestive bitters are alcohol-free herbal extracts that help stimulate digestion and relieve constipation. These herbs boost your digestive function by increasing the release of saliva, gastric juice, stomach acid, bile, pancreatic enzymes, and intestinal juices. And, bitters are a great remedy for bloating, gas, indigestion, flatulence and constipation.

Herbs commonly found in digestive bitters include bitter melon, dandelion, gentian root, licorice root, wormwood and peppermint. These herbs have natural laxative, diuretic and toning properties that can help relieve constipation in several ways:

•Increasing stomach acid and digestive juices. Herbs like gentian, dandelion and wormwood boost hydrochloric acid and pepsin in the stomach, helping to digest food more thoroughly. This improves absorption of nutrients and prevents hard, compacted stools.

• Stimulating bile production. Bile helps emulsify fats and absorb essential nutrients like fat-soluble vitamins A, D, E and K. Herbs like turmeric, dandelion and milk thistle stimulate bile flow, improving fat digestion and dropping cholesterol levels which can contribute to constipation.

•Adding bulk and moisture. Fiber from psyllium husk or peppermint leaves helps add bulk and softness to stools, making them easier to pass. The increased moisture prevents hard, dry stools. This provides gentle relief from constipation without irritating the intestines.

•Improving gut motility. Ginger, peppermint and turmeric have compounds that can help relax intestinal muscles, increase peristalsis and promote bowel movements. Gentle stimulation of gut motility helps stools progress through the colon for an easier bowel movement.

•Reducing inflammation. Some digestive bitters contain anti-inflammatory herbs like turmeric, boswellia and licorice root which help relieve inflammation in the intestines that can contribute to constipation. Reducing inflammation improves digestion and motility.

•Acting as a mild laxative. Herbs like aloe vera, cascara sagrada and frangula have natural laxative properties. Though mild, they help soften stools and stimulate bowel movements to relieve constipation. But these should only be used occasionally to avoid irritation or dependency.

In summary, digestive bitters work through several mechanisms to help relieve constipation in a gentle, supportive manner. They boost digestion, add bulk and moisture, improve gut motility, reduce inflammation and provide mild laxative effects. Used as directed, digestive bitters help promote regularity, soft stools and an easier time using the bathroom when suffering from constipation.

Ginger
Considered one of the healthiest spices on Earth, ginger is an effective natural remedy for constipation. Ginger has the digestive benefits of decreased constipation and bloating and increased microflora variation. If you don’t like the taste of ginger, consider applying some ginger oil to your stomach! A 2020 health study saw 60% of patients suffering from constipation benefit from the application of ginger oil on their abdomen twice a day. Ginger oil contains concentrated gingerol and other compounds that can help relax the intestines, reduce inflammation, stimulate digestion and improve gut bacteria when absorbed transdermally or through the skin. While ingesting ginger in food and supplements also helps, applying ginger oil may provide some additional relief for stubborn constipation.

Some key ways ginger helps relieve constipation include:

•Increasing gut motility. Ginger contains gingerol, a bioactive compound that helps relax intestinal smooth muscles and increase peristalsis or bowel contractions. This helps stools pass more easily through the colon, preventing hard, compacted stool buildup.

•Reducing inflammation. Ginger has anti-inflammatory properties that can help relieve inflammation in the intestines contributing to constipation. By reducing swelling, ginger improves digestion and bowel movements.

•Soothing digestive upset. Ginger helps settle an upset stomach and relieves nausea, gas and bloating which can make constipation symptoms worse. Ginger’s soothing effects improve digestion and comfort for easier bowel movements.

•Improving digestion. Ginger stimulates the release of saliva, stomach acid and digestive enzymes which help break down food more thoroughly. Better digestion means stools remain softer and more formed, easing their passage.

•Boosting gut bacteria. Ginger contains prebiotics that feed the good bacteria in your gut microbiome. A healthy gut flora aids digestion, absorbs nutrients, and produces some B vitamins and short-chain fatty acids needed for bowel health and regularity.

•Acting as a mild laxative. Ginger root has natural laxative properties that can help soften stools and promote bowel movements when needed. However, ginger laxatives should only be used occasionally to avoid dependence or irritation. Ginger is best used primarily to improve digestion and motility over the long-term.

In summary, ginger offers both ingestible and topical remedies for constipation. Consumed orally, ginger helps increase gut motility, improve digestion, reduce inflammation, soothe the stomach and boost beneficial gut bacteria. Applied topically as an oil, ginger provides direct absorption of compounds to help relax the intestines, relieve swelling and support digestive health for easier bowel movements and relief from constipation. Ginger is a very versatile natural remedy with significant benefits for digestive and gut health.

Fiber

Fiber is essential for digestive and gut health, as well as relieving constipation. There are two main types of fiber: soluble and insoluble. Both help add bulk to the stool, soften stools, promote regularity and provide other benefits, so eating a variety of both is ideal.

Soluble fiber, like acacia gum, helps soften stools and is prebiotic, feeding the good bacteria in the gut. This improves digestion, increases production of short-chain fatty acids, and boosts gastrointestinal motility naturally helping to prevent constipation. Sources of soluble fiber include acacia gum, oats, beans, lentils, prunes, and psyllium.

Insoluble fiber, such as wheat bran, helps promote stool bulking and bowel movements. It absorbs water to form a gel-like substance that adds bulk and softness to stools, making them easier to pass. Insoluble fiber also stimulates peristalsis, the movements of the intestines that push stools through the colon. Good sources include vegetables, fruits, whole grains, nuts, and seeds.

For those who can’t eat enough fiber through diet alone, fiber supplements are a great option to reach the daily goal. Popular supplements for constipation include psyllium husk, methylcellulose, calcium polycarbophil and polyethylene glycol. These provide bulk, softness and gentle stimulation for bowel movements without irritation.

Prebiotic and probiotic fibers work synergistically to promote gastrointestinal health and motility. Prebiotics feed the good bacteria in your gut microbiome, supporting digestion and nutrient absorption. Probiotics introduce beneficial bacteria directly, helping maintain the natural balance of bacteria and overall gut health.

Benefits of fiber for constipation relief include:

•It adds bulk and softness to stools, making them easier to pass.

•It promotes regular bowel movements and helps establish a consistent rhythm.

•It improves stool form, preventing hard, lumpy stools.

•It increases stool frequency, treating infrequent bowel movements.

•It reduces straining and discomfort associated with difficult bowel movements.

•It feeds good gut bacteria, improving digestion and gut microbiome health.

•It increases intestinal movements and peristalsis, speeding stools through the colon.

•It helps absorb excess cholesterol and control blood sugar levels when consumed as part of a balanced diet.

•It relieves symptoms of bloating, gas, abdominal pain and irritability in addition to constipation.

•It provides relief from constipation due to pregnancy, medication use, ignored urge to go or poor fiber/fluid intake.

In summary, fiber is essential for digestive health, gut motility, constipation relief and overall well-being. By consuming a variety of soluble and insoluble fibers, using supplements when needed, and choosing prebiotic and probiotic options, fiber helps relieve constipation through added stool bulk, improved digestion, increased bowel movements and a healthy gut microbiome. Eating more high-fiber, whole foods is ideal but fiber supplements also provide benefits for constipation and digestive health. Fiber is a natural, safe and effective remedy for most cases of constipation when consumed as directed.

Mineral Water
Mineral water contains electrolytes and minerals that can help improve hydration, digestion and gut motility to relieve constipation. Specifically, mineral waters high in magnesium and sodium sulfate have been shown to stimulate bowel movements and provide constipation relief.

In a 2017 study, participants who drank 500 mL of natural mineral water rich in magnesium sulfate and sodium sulfate daily experienced triple the number of complete spontaneous bowel movements than usual. Mineral water is the perfect complement to the fibrous options on this list.

Some key benefits of mineral water for constipation include:

•Increased hydration. Proper hydration is essential for stool softness, digestion and bowel movements. Mineral water provides hydration from electrolytes and minerals to keep stools moist and promote easier passage.

•Added electrolytes. Minerals like magnesium and sodium in the water help activate digestive enzymes, improve nerve and muscle function, and maintain electrolyte balance in the body. This supports digestion, gut motility and relief of constipation.

• stimulation of bowel movements. A 2017 study found mineral water high in magnesium sulfate and sodium sulfate led to triple the number of spontaneous bowel movements compared to regular water. These minerals help draw water into the intestines to soften stools, stimulating the urge and ease of bowel movements.

•Reduced straining. Softer, moister stools require less straining to pass, reducing discomfort and health issues that can result from chronic straining like hemorrhoids or anal fissures. Easier passage of stools leads to a more satisfying bowel movement experience.

•Relief of abdominal symptoms. Mineral water helps relieve bloating, gas, cramps and discomfort that often accompany constipation or irritable bowel syndrome. By improving digestion and bowel movements, mineral water provides a settling effect on the abdomen.

•May improve stool frequency and form. Drinking mineral water daily as directed can help establish a more regular bowel pattern, prevent infrequent bowel movements, and improve stool size, softness and form for easier passage and less difficulty or pain.

•All natural solution. Mineral water contains naturally occurring electrolytes and minerals, without additives. It provides therapeutic benefits for constipation and digestion in a gentle, non-medicated way. Safe for long-term or frequent use, though excessively high mineral content can lead to other issues in some individuals.

•Can be combined with fiber and probiotics for added effect. While mineral water provides hydration and motility benefits, fiber and probiotics support digestion and gut health. Using them together helps relieve constipation through multiple mechanisms for comprehensive relief of symptoms and improving gastrointestinal function.

In summary, mineral water can be an effective natural treatment for constipation, especially when combined with fiber, probiotics and other digestive remedies. Mineral waters high in magnesium and sodium sulfate help draw water into the intestines, soften stools, stimulate bowel movements and provide relief from discomfort. By promoting regularity, improving stool form and reducing straining, mineral water helps establish a healthy digestive rhythm and bowel habits for easier, more frequent and satisfying bowel movements. For constipation, mineral water provides an all-natural solution to improving hydration, digestion and gut motility without medication. Used continuously and as directed, mineral water helps prevent and manage chronic constipation or acute digestive upset.

Prunes

Prunes, also known as dried plums, are high in fiber, sorbitol and other compounds that help relieve constipation. Several studies have found that eating prunes daily improves stool frequency, softness and ease of passage, especially for those with chronic constipation.

Some key ways prunes help relieve constipation include:

•They are high in fiber. A one cup serving of prunes contains 4 grams of fiber, which is 16% of the daily requirement. Fiber provides bulk to stools, softening them and making bowel movements easier and more regular.

•They contain sorbitol, a natural laxative. Sorbitol works as an osmotic laxative by drawing water into the intestines to soften stools. This helps stimulate bowel movements and provide relief from constipation.

•They promote bowel regularity. Eating a portion of prunes daily helps establish a regular bowel habit and prevent infrequent bowel movements or alternating between diarrhea and constipation. This provides more predictable and comfortable relief using the bathroom.

•They relieve abdominal discomfort. The fiber and hydrating effects of prunes help reduce bloating, gas, cramping and abdominal pain often associated with constipation or irritable bowel syndrome. Softer, bulkier stools mean less straining and discomfort during bowel movements.

•They improve stool form. By softening stools and making them more moist and formed, prunes prevent small, hard or pellet-like stools that are difficult and painful to pass. Easier passage of stools leads to a more satisfying bowel movement.

•They may increase stool volume. Some research shows eating prunes is associated with a slight increase in average stool volume. Bigger stools mean bowel movements provide a more complete feeling of relief.

Benefits of eating prunes/dried plums for constipation include:

•High in fiber, sorbitol and other compounds to soften stools and promote bowel movements.

•Establishes regularity, bowel habits and prevents infrequent bowel movements.

•Relieves abdominal discomfort from bloating, gas, cramps and constipation.

•Improves stool form, softness and size for an easier, more satisfying bowel movement.

•May increase stool volume and frequency of bowel movements.

•Can be used as a daily supplement or occasional laxative solution for constipation. When used regularly, helps treat chronic constipation.

•All natural remedy with no fillers, binders or artificial laxatives. Safe for most people to consume in moderation, though may cause loose stools in high amounts.

•Complements mineral water for added hydration and bowel motility benefits. Staying well hydrated helps stool remain softer and bowel movements more frequent and comfortable.

In summary, prunes are a highly effective natural treatment for constipation, especially for chronic or long-term difficulties with bowel movements. High in fiber, sorbitol and other compounds, prunes help soften stools, promote bowel regularity, reduce discomfort and improve digestive health for easier and more satisfying bowel movements. Eaten daily, prunes can provide relief from constipation and establish a regular digestive rhythm when consumed as directed. For some, combining prunes with mineral water provides additional hydration and laxative benefits. Prunes are a nutritious, natural solution for constipation and digestive upset.

Psyllium
This soluble fiber serves as a gentle bulk-forming laxative (not one of the laxatives linked to dementia). In a 2017 study, psyllium
Psyllium also softens stools by increasing stool water content. These easy-to-take gel capsules or powder that can be incorporated into bread, pizza, or desserts. Psyllium is effective for both acute constipation relief and managing chronic constipation.

Some key benefits of psyllium for constipation include:

•It adds bulk to stools. Psyllium absorbs water as it passes through the intestines, forming a gel-like substance. This adds bulk and softness to stools, preventing hard stools that are difficult to pass. Bulkier, softer stools stimulate bowel movements and relieve constipation.

•It increases stool water content. Psyllium helps stools retain more moisture, preventing them from becoming dry and hard. Keeping stools hydrated makes them easier to pass and less likely to cause pain, straining or difficulty having a bowel movement.

•It promotes regular bowel movements. By adding bulk and softness to stools, psyllium helps establish a more regular pattern of bowel movements. This prevents both constipation (infrequent hard stools) and diarrhea (frequent loose stools). A regular schedule leads to easier, more comfortable relief using the bathroom.

•It reduces straining. Softer, bulkier stools don’t require as much straining to pass. This decreases discomfort, pain, and health issues that can result from excessive straining like hemorrhoids, anal fissures or pelvic floor dysfunction. Psyllium leads to an easier, more satisfying bowel movement experience with less strain.

•It relieves abdominal symptoms. By improving bowel movements and reducing constipation, psyllium helps relieve bloating, gas, cramping and abdominal discomfort. Psyllium’s soothing effects provide relief from other digestive issues that often accompany constipation.

•It is safe and natural. Psyllium is made from the husks of psyllium seeds. It is non-medicated, contains no additives or fillers, and is safe for long-term or frequent use. Psyllium helps relieve constipation without harming the intestines or microbiome when used as directed.

•Dosage flexibility. Psyllium comes in capsule, powder and granule forms with various dosage amounts to suit different needs. You can find options suitable for both acute constipation relief and daily management of chronic issues. The typical dosage range is 100-2000 mg per day split into multiple doses.

In summary, psyllium is an effective natural treatment for constipation. It works as a gentle bulk-forming laxative by adding softness, bulk and hydration to stools. This helps stimulate bowel movements, relieve straining, reduce discomfort and establish a healthy bowel pattern for prevention of constipation and promote an easy, satisfying experience using the bathroom. Psyllium is safe, non-medicated and provides flexible dosage options for acute relief or management of chronic constipation. When consumed as directed, psyllium can quickly relieve constipation symptoms and support digestive health over the long-term.

Triphala

Triphala is an Ayurvedic herbal supplement that provides relief from constipation. It contains three fruits: haritaki, bibhitaki, and amalaki that help regulate bowel movements, cleanse the colon, and promote digestive health. Triphala is considered a gentle cleanser that can be used long-term without harm. According to a 2018 study, Triphala helps regulate bowel motility and can be used long-term, compared to pharmaceutical laxatives. Triphala works to cleanse the colon of toxins and parasites.

Some key benefits of Triphala for constipation include:

•It regulates bowel motility. According to Ayurveda, Triphala helps coordinate bowel movements and intestinal contractions to prevent constipation or diarrhea. By regulating motility, it promotes regularity and makes bowel movements easier and more frequent.

•It cleanses the colon. The herbs in Triphala are naturally mild laxatives that help remove toxins, waste buildup, mucus and parasites from the colon. Colon cleansing helps improve digestion, reduces inflammation and promotes a healthy gut environment.

•It soothes the digestive tract. Triphala has anti-inflammatory and soothing properties that can relieve discomfort from constipation including bloating, cramps, gas and irritability. By calming the digestive tract, it provides relief from associated symptoms.

•It increases stool bulk and moisture. The herbs in Triphala contain natural compounds like mucilage and pectin that add bulk and water content to stools. Bulkier, softer stools require less straining to pass and help establish a healthy bowel habit.

•It is safe for long-term use. Triphala is an Ayurvedic herbal formula, made of fruits that are considered naturally gentle and beneficial. It is non-medicated, contains no harsh chemicals or fillers and can be used chronically without harm. Triphala provides relief of constipation in a balanced, holistic way.

•It improves digestion over time. By regulating motility, soothing the tract, cleansing the colon and hydrating stools, Triphala helps promote better digestion and more efficient absorption of nutrients over time. Improved digestion leads to prevention of constipation, even after the initial relief of symptoms.

•Dosage flexibility. Triphala comes in capsule, powder and liquid extract forms with various Ayurvedic dosage guidelines. The typical dosage is around 2-5 grams taken 3 times daily, but can be adjusted based on individual needs. Lower doses around 1 gram provide gentle stool softening while higher doses of 3-5 grams work better for severe chronic constipation.

In summary, Triphala is an Ayurvedic herbal supplement that provides natural relief of constipation. It works by regulating bowel movements, cleansing the colon, hydrating and softening stools, soothing the digestive tract, and promoting improved digestion over time. Triphala is gently effective, safe for long-term use, and provides dosage flexibility to suit different levels of constipation relief. When taken as directed, Triphala can effectively relieve acute constipation symptoms as well as prevent chronic difficulties using the bathroom through balance, cleansing and digestive support. As an Ayurvedic herbal formula, Triphala provides holistic constipation relief in a natural and balanced manner.

Physical Activity
Not exactly the kind of supplement you take orally, but physical activity is a great supplement to combat constipation! A large-scale digital health study conducted in 2021 found that fewer daily steps, physical activity, and sleep resulted in increased constipation. Those who live more active lifestyles reduced their risk of constipation. This is your calling to start eating healthier and moving healthier!

Constipation is affected not only by diet and supplements, but also by activity level and overall health. Leading a physically active lifestyle with regular exercise has benefits for preventing and relieving constipation. Some key ways fitness helps combat constipation include:

•Increased peristalsis. Exercise, especially cardio, helps stimulate bowel movements by increasing intestinal contractions and peristalsis. Stronger contractions push stools through the colon more easily for regular bowel movements.

•Improved digestion. Exercise releases hormones and increases blood flow that aid digestion. Better digestion means stools remain softer and more formed, reducing difficulty passing them. Digestion is also impaired by inactivity, contributing to constipation.

•Staying hydrated. Exercise promotes sweating and thirst, keeping you hydrated. Hydration is essential for stool softness and bowel movements. Dehydration is a leading cause of constipation, especially with less activity.

•Stress relief. Exercise releases feel-good hormones that can help relieve stress and anxiety. Stress contributes to digestive issues and constipation, as it diverts blood flow away from the intestines. Managing stress through fitness is vital for gut health and bowels.

•Healthier weight. Exercise and diet work together to achieve and maintain a healthy weight. Extra weight puts more strain on organs like the intestines, impairing movement and digestion. Losing excess pounds improves bowel function and prevents constipation often seen with obesity.

•Prevention of medical issues. Regular exercise lowers the risk of diseases and health conditions that contribute to constipation like irritable bowel syndrome, diabetes, spinal injuries or multiple sclerosis. An active lifestyle keeps systems working efficiently together, including the digestive system.

•Increased abdominal strength. Exercises like planks and bridges help strengthen core muscles including those of the abdomen and pelvis. Stronger abdominal muscles improve bowel control, prevent prolapse and make it easier to have bowel movements by pushing stools out more efficiently.

Physical fitness provides comprehensive benefits for both preventing and relieving constipation. By exercising regularly, staying active, managing stress, maintaining a healthy weight and strong core muscles, you support digestive health and bowel function naturally. Even moderate lifestyle activities like walking, yoga or strength training 30-60 minutes a day 5 times a week can have significant impact. For chronic constipation, higher intensity exercise may be needed to stimulate bowel movements and release digesting hormones and nutrients. An active body leads to an efficient, regular digestive system and easier experience using the bathroom. Exercise is truly the natural supplement needed for constipation relief and prevention. By moving more and sitting less, you give your digestive health and bowels the support they need.

Exercise boosts digestion, increases peristalsis, keeps you hydrated, reduces stress, achieves a healthy weight and strengthens core muscles – all of which help prevent and relieve constipation. Leading an active lifestyle provides comprehensive benefits for digestive health, regular bowel movements and an easier time using the bathroom for better bathroom experiences and overall wellness.

Amaranth
This protein-rich grain was a staple food for the Incas and Aztecs. In addition to the high levels of essential amino acids, calcium, iron, and magnesium, amaranth contains squalene, a plant compound that can lower cholesterol levels. Also, nitrate levels in amaranth are associated with reduced blood pressure, protection against coronary artery diseases, and improved aerobic capacity.

Black Barley
One of the oldest cultivated grains, black barley is a nutrient-dense grain that has a high soluble fiber content. Soluble fiber helps lower cholesterol, blood sugar, and insulin levels, which reduces your risk of diabetes. Black barley also contains antioxidants, vitamins, and minerals. In a 2022 study, fermented black barley showed the potential to heal damage from cigarette smoking.

Black Rice
Once reserved for ancient Chinese royalty, black rice is high in antioxidants, including anthocyanins, which give the rice its distinctive black-purple color. Considered the healthiest rice option, even over brown rice, black rice boosts heart, liver, eye, and brain health.

Chia
Surprised to see this staple grocery product here? Chia seeds were actually a staple food in ancient Mayan and Aztec cultures. They are rich in omega-3 fatty acids, fiber, and protein. Ontop of that, they contain antioxidants and minerals such as calcium, magnesium, and phosphorus.

Einkorn
Believed to be the oldest wheat variety available today, einkorn is rich in the antioxidant lutein. Additionally, einkorn sourdough bread improves the bioaccessibility of carotenoids in einkorn due to the fermentation process of sourdough.

Khorasan
The perfect grain for breadmaking and baking, khorasan provides a buttery, nutty flavor for baked goods like cookies, muffins, crepes, and waffles alongside all of its nutritional benefits. Khorasan wheat significantly reduces cholesterol and glucose levels in people prone to cardiovascular diseases and type-2 diabetes. Additionally, those with moderate inflammatory bowel syndrome (IBS) saw significant improvements in their IBS symptoms after consuming khorasan routinely.

Millet
A group of grains leading in Asia and Europe, millet provides incredible versatility for recipes like Indian roti, porridge, pastries, and even alcohol. Daily consumption of millet significantly reduced blood pressure, BMI, and body fat percentage! As such, millet protein is beneficial in preventing obesity, type-2 diabetes, and cardiac diseases. Additionally, millet is another great gluten-free whole-grain option.

Oats
A staple grain in European culture, oats are among the healthiest grains on Earth. They are high in fiber, including a unique type of fiber called beta-glucan, which has been shown to lower cholesterol levels. In addition, oats are rich in antioxidants and aid in weight loss.

Quinoa
Another popular mainstream grain, quinoa was a staple food in the Inca civilization. It serves as a quality source of protein, fiber, and bioactive. Quinoa is also gluten-free, making it a great option for those with gluten sensitivity.

Teff
Widely consumed in Ethiopia for its sweet, molasses flavor, teffs are known as the tiniest grains in the world. This tiny grain packs a high-energy, nutritional punch that helps treat diabetes and cardiovascular disease. Additionally, teff has reduced anemia levels in pregnant Ethiopian women. This gluten-free option can be thrown in soups, stews, porridge, and baked goods.

1. Vitamin P

You may have never heard of vitamin P because it refers to a diverse group of plant chemicals better known as flavonoids. In the 1930s, vitamin P was first co-discovered with Vitamin C when it was shown to be effective in the proper functioning and absorption of Vitamin C when treating sailors for scurvy, a disease caused by a Vitamin C deficiency. Flavonoids have many beneficial health roles such as reducing inflammation and the risk of heart disease. Vitamin P supplements are often included with Vitamin C and may contain citrin (found in lemons), rutin (found in asparagus and buckwheat), and hesperidin (found in many citrus fruits). 

2. Vitamin T

Vitamin T seems to be the forgotten vitamin with little research and attention paid to it. Also called torulitine, Vitamin T is found in egg yolks and sesame seeds. Vitamin T has been proposed to have some involvement with blood clotting and therefore, could help in treating anemia or blood disorders. The Oxford Dictionary of Food and Nutrition states that Vitamin T may promote protein synthesis and growth, but the vitamin’s makeup is still up in the air. 

3. Vitamin U 

Vitamin U is another elusive vitamin with not much conclusive evidence about its role in the human body. Technically, Vitamin U is not a true vitamin since it is a derivative of the amino acid methionine. One study shows the healing effect of Vitamin U on stomach ulcers by consuming raw cabbage on a daily basis. Additionally, Vitamin U has been demonstrated to protect the liver in rats from damage induced by specific medications. Vitamin U can be found in other foods besides cabbage such as broccoli, Brussel sprouts, and kale.  

4. Vitamin F

While some people have classified Vitamin F as a vitamin, it is more correctly known as two different polyunsaturated fatty acids (PUFAS) called alpha-linolenic acid (ALA) and linoleic acid (LA). You may ask why these two fatty acids are misclassified as a vitamin and the answer is that the name simply stuck since their discovery in the 1920s. Both ALA and LA are “essential” fatty acids, meaning your body cannot produce them by itself and therefore, must be incorporated into the human diet. Good sources of these fatty acids (omega-3 fatty acids) are vegetable oils, nuts, and seeds. There are countless benefits to consuming PUFAS such as regulating cholesterol levels, aiding in the growth of healthy skin and hair, combating heart disease, and helping with weight reduction by burning saturated fats. 

5. PABA (Para-aminobenzoic Acid)

PABA is the newest member of the B-complex family and should be welcomed with open arms because of its potentially amazing role as a radiosensitizer meaning it has the ability to enhance the anti-tumor activity of radiation therapy in cancer. PABA is also involved in the production of folic acid and some people even claim combining PABA with folic acid supplements can reverse graying hair. Good sources of PABA along with other B vitamins include liver, brewer’s yeast, whole grains, rice, bran, and molasses. 

6. Vitamin B4 (Adenine)

Almost every vitamin list skips over Vitamin B4 and if you were ever curious as to what was between Vitamin B3 (niacin) and B5 (pantothenic acid), look no further. Vitamin B4 is also known as adenine, one of the essential components of DNA and RNA. Some of the health benefits Vitamin B4 promotes include strengthening the immune system, balancing blood sugar levels, and alleviating fatigue. This vitamin can be found in almost every fruit and vegetable as well as whole grains and some herbs. Interestingly, recent research proposes Vitamin B4 as a salt substitute in bread to curb the overconsumption of salt that has contributed to the growing rate of heart disease. 

7. Vitamin B13 (Orotic Acid)

Everyone always talks about Vitamin B12 but no one ever mentions what comes after 12. Vitamin B13 naturally occurs in dairy products and has been incorporated into feed for cattle to boost growth. Some people have suggested that Vitamin B13 can help assist in the bulking of muscles for athletes. However, this vitamin has not been approved by the US Food and Drug Administration for safe supplementation as not enough research has been done to establish nutrition guidelines or parameters. 

8. B15 (Pangamic Acid)

B15 cannot be identified as a legitimate vitamin because there is controversy as to whether it is an essential requirement for diet. You may not have heard of B15 since the US Food and Drug Administration has made it illegal to sell B15 as a food additive or supplement due to its potential gene altering properties. While the US has banned B15 supplementation, Russia has used it for many therapeutic purposes, but most popularly for improving athletic performance. 

9. Vitamin B17

Vitamin B17 has also been mistaken for a vitamin when it is actually a compound of two sugar molecules. This vitamin is also not available in the US due to a lack of evidence supporting its role as an alternative cancer treatment. B17 contains a small amount cyanide, a popular poison and deadly chemical, which accounts for much of the controversy surrounding this nutrient. Apricot kernels are the richest source of B17 but lima beans, millet, and bitter almonds also contain some B17. 

10. Inositol 

Inositol is another member of the extensive B-complex family and primarily aids in the metabolism of fat and regulation of cholesterol levels. Many functions of inositol are still unknown but various studies have shown possible management of metabolic disorders, Alzheimer’s disease, and gynecological diseases. The best natural sources of inositol are liver, lima beans, cantaloupe, grapefruit, raisins, peanuts, unrefined molasses, and cabbage.

Himalayan Pink Salt 

If you’re used to table salt, seeing the color difference between the variations of salt might surprise you. When you consume Pink Himalayan salt you are using a salt that contains many trace minerals. It is also the most alkaline salt which can help regulate pH balance and blood sugar. 

Sea Salt 

Sea Salt is produced when ocean water evaporates. As a result, this makes it less processed. This type of salt is available in crystal and grain forms. Use this kind to help prevent muscle cramps and nourishes your adrenal glands!

Celtic Grey Salt

Celtic grey salt’s origins hail from the coast of France and are traditionally harvested by sun-drying and evaporation. If you’re looking for an exfoliant for those rough and bumpy skin patches this salt could be perfect for you. The texture of the salt is perfect to help smooth the skin while the 92 trace minerals help soothe. Be sure to moisturize afterward since salt can be drying. 

Kosher 

Some of the main benefits of kosher salt include that it can help prevent certain conditions. These include High blood pressure and heart disease. Kosher salt is typically very accessible and you can find it in many local grocery stores. You can even skip the lines at the grocery store and order through Amazon to find this coarse version!

Fleur de Sel 

Otherwise known as “Flower of Salt”, this salt is produced by the cool winds in coastal areas near the Atlantic ocean. After the salt has been evaporated by the sun the crystal-structured grains sit on top of the water and are harvested. Reap the benefits of 84 trace minerals by using it as a finisher when cooking to uplift the other flavors in your dish. 

Red Hawaiian Salt

You read that correctly, red salt! The fiery hue comes from absorbing local volcanic clay Alaea Rouge. This type of salt is rich in iron oxide adding to foods that contain digestible iron. Add this to your diet to help with lack of focus, lower immune function, and decreased energy. 

Black Salt

Mined in Pakistan, India, Nepal, and other areas Black salt was primarily used for its holistic and therapeutic properties based in Ayurvedic medicine. Incorporating this salt into your diet can aid with digestive issues. These include restricting acid levels, therefore, lowering chances of acid reflux and reducing the formation of gases to help with bloating. 

Table Salt

Also known as Iodized, table salt is the most common form of salt. Being readily available at grocery stores it is accessible for use. It has been fortified with iodine, a necessary mineral to reduce thyroid problems, so that it can easily be incorporated into your diet. The main benefits come in the form of regulating blood pressure and heart rate. 

Rock Salt 

Rock Salt occurs after the evaporation of salt water bodies, mainly lakes. As a result, we are left with the crystalized texture and there are different forms. Rock salt has uses in home remedies. One of them is to gargle a rock salt and water mixture to combat a sore throat.

Flake Sea Salt 

A staple in cuisine, flake sea salt is used primarily in cooking. This variation contains valuable trace minerals and is also low in sodium. Sprinkling flake salt into your diet can help keep you hydrated, regulate blood pressure, and improve digestion.

Green tea

Green tea has tons of health benefits, which we’ve written about here. Due to the polyphenols, flavonoids, and Vitamin C found in green tea; it can help boost your immune system and fight off allergies. It also blocks the enzyme that breaks down histamines within the body so that you don’t get the allergy symptoms such as itchy, watery eyes, sneezing, and more.

Strawberries

Your body’s immune system fighting off histamines causes the symptoms of itchy eyes and throat. Foods full of vitamin C, such as strawberries, are an excellent way to prevent this. Vitamin C blocks inflammatory cells from releasing histamines. So ingesting vitamin C can help break down the histamines and provide relief. The antioxidants also help build a robust immune system.

Turmeric

Turmeric can be added to a ton of different dishes. However, while it tastes good, it also contains curcumin. Curcumin helps block histamines, relieving you of allergy symptoms. Specifically, a studyfound curcumin helps relieve nasal congestion.

Onions

Bioflavonoids provide allergy relief due to the mast cell stabilizers that decrease the cell turnover of those reacting to the allergen. Mast cells cause histamine, the compound that causes the symptoms of allergies. The specific bioflavonoid, quercetin, is the strongest contender for fighting inflammation and provides allergy relief.

Omega-3s

Fatty fish like salmon and foods that are rich in omega-3 are great ways to keep you healthy during the allergy season. Due to its anti-inflammatory properties, fish high in omega-3 can relieve you of allergy symptoms. If you don’t eat fish, other foods rich in omega-3, such as flaxseeds, are another option!

Pineapple

Just like strawberries, pineapple is full of vitamin C. However, the most vital component of pineapple that will help with allergy defenses is its enzyme bromelain. Bromelain is going to help fight against inflammation and provide relief from allergies.

Ginger

Ginger contains ‘gingerol’, a powerful component that fights off allergy symptoms. Gingerol has been found to fight against it by suppressing cytokine production in T cell activation, which, in turn, blocks B cell and mast cell activation. As stated earlier, mast cells cause histamine release, so ginger is a great option to keep yourself symptom-free.

Red bell pepper

Rich in vitamin E, red bell peppers can help relieve you of any symptoms linked to allergies. In addition, containing gamma-tocopherol helps decrease inflammation caused by allergies. A study was conducted to see the effectiveness of gamma-tocopherol for allergies, and the results were promising.

Walnuts

Similar to fatty fish, walnuts are sources of omega-3 fatty acids. But, as a plant-based food, walnuts contain Alpha-Linolenic Acid (ALA), which helps with EPA and DHA production. These components that keep your body in its healthiest form.

Yogurt

Yogurt contains probiotics, the ‘good’ bacteria your body needs. Adequate and healthy amounts of probiotics keep your body and immune system strong to fight against allergies (read the top 10 benefits of yogurt). So not only are you keeping yourself healthy from allergies, but you also keep your digestive tract and heart healthy.

Fermented foods like kimchi have been shown to have probiotic benefits. These foods contain live bacteria which can help you stay healthy when consumed regularly.

With such simple ingredients, you can easily make kimchi at home. When fermented, thanks to the combination of the vegetables and bacteria, we can find some surprising health benefits of eating kimchi:

Nutritious

Kimchi is the perfect way to add extra nutrients to your diet. Kimchi is made from Chinese cabbage, which is a nutritious addition to your diet. Full of vitamins A, B, C, minerals, amino acids, and fiber, kimchi yields great nutritional value. In just 1 serving, there are 23 calories, less than 1 gram of fat, folate, iron, and more.

Gut health

The lacto-fermentation process used to make kimchi breaks sugars into lactic acid. When you eat kimchi, good bacteria are being grown in your gut. One of these good bacteria is called probiotics—and they’re actually a superfood! Probiotics help fight against cancer and improve the immune system. They keep your digestive system healthy and regular so that you have fewer digestive issues like constipation or diarrhea. They also help keep your skin looking younger longer by keeping inflammation at bay (which is what causes wrinkles). And if that isn’t enough to convince you to try eating more kimchi—the same probiotics found in kimchi can also help keep your brain healthy and can boost mental health!

Lowers cholesterol

Kimchi is not only delicious, but it’s also good for your heart. A study conducted in Korea found that kimchi lowers bad cholesterol (LDL) and blood glucose levels within the body. Whether it be small amounts for a short amount of time or large amounts over time, kimchi can help lower cholesterol. The garlic found in kimchi possesses allicin and selenium that work together to protect the heart and prevent plaque buildup.

Build immunity

A recent study has shown that Lactobacillus bacterium, which is created during the fermentation process that turns Chinese cabbage into kimchi, is a powerful immune system booster. When mice were injected with this bacterium and then tested for tumor necrosis factor alpha (TNF-α), they were found to have lower levels of TNF-α than those who did not receive the injection. The researchers concluded that this result indicates a stronger immune system in those who were injected with Lactobacillus bacterium.

Heart health

A study conducted by the American Heart Association found that kimchi decreases blood sugar, cholesterol, and LDL (bad cholesterol). These three factors are all contributors to heart disease. The results of this study show that kimchi is not only a tasty addition to your diet, but one that will keep you from getting sick in the first place by improving heart health!

Fights Inflammation

Since the fermentation of the cabbage to create kimchi is full of probiotics, these can help decrease inflammation. There’s also evidence to suggest that the HDMPPA found in kimchi can decrease inflammation and make your blood vessels stronger.

In a study conducted on mice, researchers found that the HDMPPA found in kimchi decreased inflammation in their blood vessels. This can help to protect against cardiovascular disease. While more research is needed to be done on humans, this evidence is promising.

Antioxidants

But what makes kimchi so special? The secret ingredients found in kimchi contain powerful antioxidants that help fight against free radicals. For example, in some kimchi, the seeds found in red peppers are great sources of antioxidants. Containing phenols and flavonoids, these components act as a barrier against any free radicals.

So what does this mean for your body? Well, aside from helping you stay healthy, antioxidants can also help prevent disease by keeping you young and active! So if you want to start living the good life—literally—then you should definitely make sure to incorporate more kimchi into your diet!

Filling

If you’re looking for a low-calorie food that will help you feel fuller, longer, look no further than kimchi. This Korean condiment has been used as a staple in their diet for centuries and with good reason: it’s packed with fiber, which will make your stomach feel fuller. The probiotics in kimchi also help fight against any unhealthy cravings such as sugar—so the next time you want to eat some chocolate cake? Don’t! Instead, grab yourself some kimchi and enjoy its health benefits while the probiotics curb your sweet tooth.

Eye Health

Kimchi is a delicious and healthy way to get your daily dose of beta carotene.

Beta carotene is an antioxidant found in kimchi’s cabbage, and once it’s digested and processed by our bodies, it converts into vitamin A. Vitamin A helps to keep eye membranes healthy, it has been found to support the function of eye membranes and cornea to keep them strong and healthy.

Anti-Aging

Aging isn’t just fine lines and wrinkles—it’s also inflammation.

Kimchi has been suggested to help slow the aging process, but how? A study was done on human cells to see the relationship between aging and kimchi, and what was found was interesting. The cells were found with great health, and a longer lifespan regardless of their age.

The cell study showed that kimchi contains compounds that fight off free radicals that cause oxidative stress in our bodies. This is important because when we’re young, our bodies are able to fight off these free radicals, but as we age it becomes harder for us to do so.

Pine nuts are the edible seeds of pine trees, and they’re often referred to by their other name, pignoli. They’re a delicious addition to any meal, but they’re also very beneficial for your health. While there are over 20 different species of pine trees that create the casings for the pine nuts, the most commonly harvested are the  Mexican pinon, the Colorado pinion, the Italian stone pine, and the Chinese nut pine. But not only are they delicious editions to your meals; they’re also super good for you! Here’s why:

Pine nuts contain many healthy fats, including omega-3s (which help reduce inflammation) and omega-6s (which help reduce chronic pain). They’ve also been found to help reduce bad cholesterol levels in people with high cholesterol levels. They’re packed with vitamin E and magnesium—both great for cardiovascular health. Plus, they have anti-carcinogenic properties that prevent cancer cells from spreading throughout your body! So what are you waiting for? Go get some pine nuts today!

Nutrition

Don’t let their tiny size fool you: pine nuts are a nutritional powerhouse packed with tons of vitamins and minerals. Not only are they a great source of healthy fats and proteins, but they also contain sodium, carbohydrates, fiber and sugars. And even better? They’re full of magnesium, iron, zinc, calcium, phosphorus & vitamin E & K! Also worth noting, pine nuts are an incredible source of vitamin B5. This is a water-soluble vitamin that’s essential for producing energy from fats and carbohydrates. It also helps the body convert food into usable protein for strengthening muscles & bones.

Heart health

Pine nuts are good for your heart.

Studies have shown that an increase in nut consumption is a decrease in heart disease, and pine nuts are no exception to this rule. The pinolenic acid found in pine nuts helps promote good cholesterol and lowers the amount of bad cholesterol (LDL). Its vitamin K helps form blood clots and vitamin E helps produce red blood cells. Pine nuts are also a good source of iron, which is necessary to produce red blood cells.

Blood sugar

Pine nuts are a great way to improve your blood sugar levels. In fact, several studies have shown that eating pine nuts can help lower fasting blood glucose levels and insulin sensitivity.

For example, one study done on animals found that eating a diet of 2 ounces of pine nuts daily decreased fasting blood glucose levels and improved insulin sensitivity. Another study found similar results: after eating 2 ounces of pine nuts daily for 2 weeks, participants had lower fasting blood glucose levels and improved insulin sensitivity.

Brain health

Our brain works on different types of fuel. The brain uses glucose to function, but when you’re hungry, it also relies on fats to keep you going. Unfortunately, most of us have a lot of trouble getting enough healthy fats in our diet. We tend to rely on unhealthy sources like cheese and butter which are high in saturated fat and cholesterol.

But there’s a better way! Pine nuts are an excellent source of healthy fats that can help keep your brain running smoothly. Because pine nuts contain essential nutrients such as iron, they help prevent cognitive diseases such as Alzheimer’s and Parkinson’s by improving blood flow to the brain. They also contain Vitamin E which helps promote healthy cell function in the brain and body. This means that by adding pine nuts into your diet regularly, you’ll be able to enjoy all the benefits of a healthy mind without having trouble sleeping at night!

Maintain weight

Don’t let the amount of calories fool you, pine nuts are great replacements for unhealthy snacks.

Pine nuts contain a high amount of protein, fiber, and healthy fats. These nutrients will help you feel fuller- longer! Nuts are also a great source of vitamins and minerals such as vitamin E and zinc, which can promote a healthy immune system.

Adding pine nuts to your diet is a great way to enjoy a snack while not packing on the calories. In fact, the fatty acids found in pine nuts help aid with weight management as well!

Try adding these tasty treats to salads or smoothies or as an ingredient in your next batch of pesto!

Reduces Cancer Risk

Pine nuts are great for your health! A study done in Korea found that the combined consumption of peanuts, pine nuts, and almonds all reduced the risk of developing colon cancer. Another study found that the magnesium content in pine nuts reduced the chances of developing pancreatic cancer by 24%.

But there’s nothing we can do to 100% prevent cancer, so don’t give up on trying to live a healthy lifestyle! Eat well, exercise regularly, and don’t smoke or drink too much alcohol. Also, make sure you’re getting regular checkups so they can catch it early!

Energy

If you’re looking for a new snack that will give you a little boost of energy, pine nuts are just what you need.

Pine nuts are rich in monounsaturated fats, which have been shown to help regulate blood sugar levels and increase your energy levels. They also contain iron and protein, making them a great source of plant-based nutrients.

If you find yourself feeling fatigued, try adding pine nuts to your diet. The high levels of magnesium found in pine nuts can help combat the fatigue caused by low levels of magnesium in your body.

Bones

Did you know that vitamin K can help to protect your bones?

Vitamin K is an important vitamin to have if you want to keep your bones strong and healthy, but did you also know that it helps reduce the risk of fractures? In fact, studies have shown that vitamin K2 has been shown to increase bone mineral density in postmenopausal women. It’s even been shown to be effective at reducing the risk of hip fractures!

If you take medication to help lower cholesterol in your body, you may be creating a vitamin K deficiency. This can lead to osteoporosis and other bone diseases. If you were to eat pine nuts, that would be a natural remedy for not only lowering cholesterol but also providing you with vitamin K.

Immune system

Another fun fact about pine nuts: they’re packed with a ton of nutrients that help your body fight off sickness and stay strong.

Manganese helps maintain your body’s hormones, which is key to keeping your energy levels up. Zinc builds your immune system and helps heal wounds, so you can be ready to hit the ground running when you do catch a bug (or as we like to say, “catch some zzzzs”).

Vision

Pine nuts are a great way to enhance your vision.

Pine nuts are the perfect addition to your diet if you’re looking to add a healthy dose of antioxidants to your day. Pine nuts contain ‘lutein’, a powerful antioxidant that helps strengthen the eyes. It is often found that many Americans do not consume enough of lutein. By consuming pine nuts, you are providing your body with thel lutein to help create stronger vision.

Whether you are cooking in your kitchen or eating out at a restaurant, pine nuts can be added to any dish to give it an extra boost of healthiness! They make great additions to salads or pasta dishes and they also taste great when added to yogurt or cereal. They can even be eaten on their own as a snack!

If you’re looking for an easy way to incorporate more antioxidants into your diet, pine nuts are the answer!

Highlighted in color are the most bioavailable supplemental forms of each mineral and these are the words you may want to look for on the nutrition label when shopping for supplements. 

• Chromium: Not much is known about chromium and its function in the body but it has been proposed to be one of the body’s ways of controlling blood sugar and potentially playing a role in discouraging sugar cravings and diabetes. Of the various forms of chromium present in supplements, one study showed that between chromium nicotinate and chromium picolinate, chromium nicotinate was more effective in reducing inflammation and lipid levels in diabetic rats suggesting that it may be more bioavailable. Another study shows chromium dinicocysteinate as being successful in decreasing insulin resistance in diabetic patients. Based on the research, a chelated form of chromium may be the most bioavailable supplement. Look on the nutrition label for chromium nicotinate glycinate chelate when shopping for a supplement. 

• Copper: Copper is essential for maintaining healthy oxygen in the blood which provides energy to the body. The tricky part of copper supplementation is that too much can cause a zinc deficiency and too much zinc can cause a copper deficiency so a perfect balance of zinc and copper must be achieved. In fact, excess copper has been linked to Alzheimer’s disease and schizophrenia. Because of the potential adverse effects of excess copper, supplementation is not often recommended and instead, copper should be acquired through foods such as beans, whole wheat grains, prunes, organ meats, and seafood. However, if supplementation is desired, a chelated copper supplement may be most bioavailable as these types of supplements are generally absorbed better. Look on the nutrition label for copper glycinate, the most popular chelated supplement form. 

• Iodine: Nearly all of the body’s iodine is present in the thyroid gland where it works to control metabolism, influence weight gain, and affect the speed of mental reactions. Most salt in developed countries is now iodized so iodine deficiency is uncommon yet it can still occur since some salts lack iodine including those marketed as “himalayan” or “kosher”. Iodine is commonly present in two supplement forms: potassium iodide and sodium iodide. Of the two, potassium iodide has been shown to be almost entirely (94.6%) absorbed by the body and is therefore, the preferred supplement form with the highest bioavailability. Iodine can also be obtained naturally through kelp supplements. When shopping for iodine supplements look for kelp (natural iodine) or potassium iodide. 

• Iron: Iron, although a trace mineral, is extremely important for life because of its contributing role to the formation of red blood cells which provides the oxygen that is transported throughout the body. There are two types of iron: heme and nonheme iron. Heme iron comes from animal products and has a higher bioavailability than nonheme iron which is from plant products. Because the most absorbable form of iron is from animal products, vegetarians and vegans are at risk for iron deficiency as well as women who have heavy menstrual bleeding. Most iron supplements are in the nonheme form which means they are vegetarian friendly but there are some heme iron supplements on the market that would be most effective. Nonheme iron supplements include ferrous and ferric salt forms, the former being more soluble and bioavailable. The best ferrous iron supplement is ferrous fumarate because it has the greatest elemental iron content and it does not destroy vitamin E like ferrous sulfate does. There are also chelated iron supplements available such as ferrous bisglycinate that have been shown to have comparable bioavailability to ferrous fumarate. When looking for a nonheme iron supplement, search on the nutrition label for either ferrous fumarate or ferrous bisglycinate and when looking for a heme iron supplement, it will be sourced from bovine (beef) liver. It should be noted that if you take your supplements in the morning, you may want to avoid drinking coffee or tea because they interfere with the absorption of iron. It is also notable that copper, manganese, cobalt, and vitamin C are required for iron absorption so a multivitamin or iron-complex supplement may be better for achieving a higher bioavailability. 

• Manganese: Manganese is an underrated mineral that functions in nearly every body system from helping maintain bone structure to regulating hormones to even boosting memory and eliminating fatigue. There is currently little to no conclusive evidence on the bioavailability of the various forms of manganese supplements. However, based on evidence from other trace minerals, it may be safe to assume that a chelated manganese supplement is the most bioavailable form. Chelated manganese supplements include manganese aspartate and manganese glycinate or bisglycinate. 

• Molybdenum: Molybdenum is involved in fat and carbohydrate metabolism as well the removal of drugs and other toxic substances that enter the body. Molybdenum is most likely unnecessary to supplement especially if a daily multivitamin is taken and a wholesome diet is consumed. However, of the various molybdenum supplements on the market, an amino acid chelate may provide the most bioavailability as it is highly stable throughout the absorption process. The most common chelated form of molybdenum is molybdenum glycinate. 

• Selenium: Selenium is an antioxidant that works synergistically with vitamin E to slow down aging and protect the body against oxidative damage as well as certain cancers. Selenium deficiency is rare but can still occur, more so in men who require a higher amount of selenium than women for reproductive function. The most bioavailable supplement form is selenomethionine with 90% of selenium being absorbed in the body. When shopping for a selenium supplement, look on the nutrition label for selenomethionine with vitamin E. 

• Zinc: Recently, zinc has gained some attention for fighting off colds and illnesses including COVID-19, but zinc also has many other roles in the body by contributing to enzymes and metabolic processes. Zinc comes in many supplemental forms but which one is best? Zinc oxide and zinc sulfate are two common inorganic zinc supplements that are often cheaper, however, they do not provide the same bioavailability that organic forms of zinc give such as zinc gluconate and zinc glycinate. Between the organic zinc forms, zinc bis-glycinate was shown to be superior to zinc gluconate. In order for zinc to reduce the duration of cold symptoms, a lozenge form that dissolves in the mouth must be taken or else the supplementation will be ineffective. When looking for a zinc supplement, search on the nutrition label for zinc bisglycinate or a zinc lozenge.

The procedure, which involves injecting vitamins and minerals directly into the bloodstream, has recently become more popular among celebrities who claim that it helps them feel energized and healthy. However, many people are wondering if the benefits of IV nutrition therapy are legitimate or simply a trend that celebrities are jumping on.

The answer is complicated. While there are no studies to back up claims made by celebrities about how IVs make them feel better, there is some evidence that intravenous vitamin therapy can be beneficial for certain conditions when administered by a doctor who has been trained to administer these types of treatments.

What is IV nutrition therapy? 

In the medical world, IV stands for “intravenous” meaning the fluids and nutrients being delivered through an IV are directly entering the bloodstream. IV nutrition therapy is not just a single injection, but rather an infusion that lasts for a prolonged period sometimes referred to as “drips”. Typically, nutrients such as vitamins, minerals, antioxidants, and amino acids are used in nutrition infusions. 

How does IV nutrition therapy work? 

Nutrients obtained through food or supplements are absorbed into the bloodstream by first going through the digestive process in which they must be broken down, transported, absorbed, and stored. IV nutrition therapy bypasses the digestive process to allow the nutrients to directly enter the bloodstream guaranteeing that nearly everything is absorbed. This route of supplementation also permits people with malabsorption disorders to obtain the necessary nutrients for proper body functioning. Nutrition infusions can take as little as 15 minutes to be absorbed into the body and they are often a relaxing experience for many individuals. 

Who can get IV nutrition therapy?

Anyone can receive IV nutrition therapy. Some individuals get nutrition infusions for the purpose of rehydrating themselves for athletic or hangover recovery. Others use nutrition infusions for beautification as many of the nutrients present in these IVs are antioxidants that help combat aging. IV nutrition therapy can also be utilized as an alternative treatment for people with GI absorption disorders such as Crohn’s disease, cystic fibrosis, and chronic pancreatitis. 

What types of IV nutrition therapy are there? 

The Myers’ Cocktail was the original IV nutrition formula consisting of high doses of B vitamins, vitamin C, calcium, and magnesium. Since the introduction of the Myers’ Cocktail, new types of IV nutrition formulas have emerged. Glutathione has become a popular ingredient in nutrition infusions for its antioxidant role and potential anti-aging benefits. Other types of IV nutrition therapy include immune boosting infusions containing high doses of vitamin C and energy providing formulas with NAD+, a highly important coenzyme for metabolic reactions. Simple saline drips have also been used for rehydration therapy. 

What are the benefits of IV nutrition therapy?

• The best benefit of IV nutrition therapy is the vitamin and mineral absorption guarantee. Since the IV route completely bypasses the GI tract, almost all of the nutrients are absorbed directly into the bloodstream. 
• Rehydration for sports recovery through a saline drip can help athletes who experience severe dehydration. The use of IV fluid infusions of saline has been clinically used for patients with severe dehydration. 
• High doses of vitamin C can help boost the immune system. Evidence suggests that intravenous vitamin C may help with respiratory conditions such as reducing allergy related symptoms and even combating COVID-19. There is a potential for high doses of vitamin C to have antitumor properties and fight off cancer but further research must be done.  
• Slowing down the aging process is another potential benefit of IV nutrition therapy. One study shows significant anti-aging results after using injections of amino acids, vitamins, hyaluronic acid, and carbon dioxide. 
• Providing energy, fighting fatigue, and mitigating the effects of chronic disease are all benefits of supplementing with NAD+. In one study, intravenous infusions of NAD+ were shown to significantly raise NAD+ serum levels and reduce excretion, meaning high absorption was achieved through the intravenous method. 
• IV nutrition infusion of vitamin B12 can be a gentler, alternative treatment for vitamin B12 absorption disorders as opposed to intramuscular injections. 

Are there any risks to IV nutrition therapy? 

• The dosage of vitamins and minerals in IV nutrition formulas may be at a toxic level for people who are not sick or suffering from malabsorption. Micronutrient toxicity can lead to a long list of adverse side effects. One example is that high doses of vitamin C can be a risk factor for kidney disease and gout as excessive vitamin C increases oxalic and uric acid formation. 
• If the correct balance of minerals are not achieved in the infusion, an electrolyte imbalance can occur, leading to a loss in homeostasis. Ironically, nutrient deficiencies can result from imbalanced IV formulas which is the exact opposite purpose of IV nutrition therapy. 
• The speed of infusion is important because administering an infusion too quickly can result in adverse reactions. For instance, magnesium infused too fast can cause a drop in blood pressure which may cause dizziness, lightheadedness, and be accompanied by excessive warmth. 
• There is limited evidence for vitamin and mineral IV infusions for mainstream use. IV nutrition therapy is primarily used in a clinical setting and is called “parenteral nutrition”. 

Would you recommend IV nutrition therapy? There is definitely no question that IV nutrition therapy is legitimate for clinical use as it has been used to treat acute care patients for decades. However, it is difficult to justify the research based on sick patients for healthy individuals since there is such a vast difference in the nutrient digestion and absorption of these two populations. It is important to note that the nutrition infusion that started it all, the Myers’ Cocktail, did not even show statistically significant health benefits before the trend kicked off and evolved into the plethora of nutrition infusions there are today. There is still little evidence today to support the efficacy of the Myers’ Cocktail along with other nutrient infusions. Mainstream use of IV nutrition therapy may not be entirely supported by science, but there is proof that it can be beneficial if the correct dosage and proper formulas are used. If you are interested in IV nutrition therapy, make sure the provider is a trained healthcare professional with extensive knowledge and experience with IV therapy.

Minerals are essential for the proper functioning of the human body, yet many struggle to obtain the full recommended daily allowance of minerals through diet alone. For this reason, mineral supplementation is highly important, especially for the major minerals which are required in greater quantities in the body. Similar to vitamins, minerals have forms of a higher bioavailability than others, meaning they are absorbed better in the body. Many minerals come in a chelated form in which the mineral is attached to an amino or organic acid. Chelated minerals are proposed to be the most bioavailable form of mineral supplements because they boost absorption and prevent the mineral from interacting with other chemicals or compounds. Check out our list of the most bioavailable forms of major minerals!

In bold are the most bioavailable supplemental forms of each mineral and these are the words you may want to look for on the nutrition label when shopping for supplements. 

Calcium

Calcium is the most abundant mineral in the body found in the bones and teeth. Along with iron, calcium is the most commonly deficient mineral in women. It can be difficult to obtain the recommended daily allowance of calcium from a multivitamin, and an additional supplement is almost always necessary. There are countless forms of calcium supplements but the three most common are calcium citrate, calcium carbonate, and chelated forms. The chelated form of calcium known as calcium lysinate, has been shown to be the most bioavailable supplement form. However, the chelated form is difficult to find in commercial supplements and so other forms may need to be chosen. So of calcium citrate and calcium carbonate, which one is better? Calcium carbonate has been shown to be more bioavailable and have a higher elemental amount of calcium, but it must be taken with food to reach maximum absorption unlike calcium citrate which can be taken without food. When shopping for calcium supplements, look for chelated calcium or calcium carbonate. It should be noted that for calcium to be absorbed, there must be sufficient vitamin D in the body and so many calcium supplements include vitamin D as well. Calcium also works in a 2 to 1 ratio with magnesium for cardiovascular health. 

Chlorine

Chlorine is an electrolyte that works with sodium and potassium to maintain proper fluid and acid-base balances in the body. Chlorine is present in salt so if you are getting a sufficient amount of sodium through your diet, then there is no reason to supplement chlorine. Salt (sodium chloride) tablets have been used in the past for maintaining fluid balances in medical patients, but this supplement has been mostly phased out for better rehydration methods. In short, chlorine does not need to be supplemented for the average person. 

Magnesium

Known as the anti-stress mineral, magnesium does wonders for improving brain health, stimulating nerve and muscle function, and producing energy. There are three popular types of magnesium supplements on the market but which one is best? Magnesium oxide, the most commonly used, is not readily absorbed and can cause adverse laxative effects and bloating. A cheap alternative is magnesium citrate which is combined with an organic salt to help improve absorption and it provides a much milder laxative effect than magnesium oxide. The other preferred supplement form is magnesium glycinate which is well absorbed in the body as it is chelated or combined with an amino acid. Magnesium glycinate can help produce a calming effect on the body and is great for anxiety and insomnia. Another form of magnesium that is not as popular or accessible on the market is magnesium pidolate which has been shown to have a high bioavailability and help treat migraines. Of the many magnesium supplements out there, it is best to look for powdered magnesium citrate, glycinate, or pidolate on the nutrition label as a powdered or soluble form is absorbed better. 

Phosphorus

Phosphorus is in every single cell of the body and it is involved in nearly all physiological reactions. Excess phosphorus can actually cause a calcium deficiency and other adverse side effects so it is not often recommended to supplement phosphorus, especially since it is plentiful in most foods. Phosphorus is usually in the form of phosphate salts in supplements and typically only used in medical scenarios such as cleansing the bowels before surgery or treating hypophosphatemia (low serum phosphorus levels). 

Potassium

Potassium is another electrolyte that balances fluid levels in the body, but it is also involved in almost every single bodily function. One popular supplement form, potassium gluconate, has been shown in several clinical trials to be highly bioavailable with the body absorbing 94% of the nutrient, comparable to that of a potato (a high potassium food). Additionally, potassium gluconate has been shown to be effective in retaining calcium, maintaining urine pH, and improving cardiovascular health. Potassium supplements should not be over 99 mg because they can cause small-bowel lesions. When shopping for supplements, look on the nutrition label for potassium gluconate with a dose under 99 mg. 

Sodium

Sodium, the mineral everyone loves to avoid because of its correlation to high blood pressure. While sodium should always be consumed in moderation, it is required for proper nerve and muscle function. Supplementation is rarely, if ever needed and most people can increase their sodium intake through foods. Some athletes use sodium bicarbonate to improve their performance in short term, intense activities such as sprinting as it can prevent the buildup of lactic acid that makes your muscles burn and feel sore. Sodium bicarbonate is used medicinally for metabolic acidosis and chronic kidney conditions but it is not recommended for regular use by someone who is not a trained health professional. The bottom line of sodium supplementation is to avoid it because it is most likely unnecessary for the average person. 

Sulfur

Sulfur is the forgotten mineral that helps sustain healthy hair, skin, and nails. Sulfur is available in two forms: dimethyl sulfoxide which is applied topically to the skin and methylsulfonylmethane (MSM) which is an oral dietary supplement. MSM has been shown to have anti-aging benefits as well as maintaining joint health and immune function. Combining vitamin C and MSM together can speed up recovery from exercise and reduce soreness. When shopping for sulfur supplements, look for methylsulfonylmethane (MSM) with vitamin C.

Breville JE98XL Juice Fountain $171

• The Breville Juice Fountain Plus: The perfect way to get yourself into the world of juicing; This centrifugal juicer features a 3 inch extra wide fruit chute, dual speeds, lightning-quick operation and simple clean up 
• Unique Extraction System: The Breville juicers titanium reinforced disc and Italian-made micro mesh filter basket are made out of stainless steel and together are designed for optimum juice and nutrient extraction 
• Short Prep Time: The juicers unique 3 inch extra wide chute feed allows you to juice whole fruits and vegetables without pre-cutting 
• Built-In Froth Separator: Certain fruits or vegetables create froth when juiced; The juice jug features an integrated froth separator to pour more juice, less froth into the glass 
• Convenient Storage: The power cord wraps around its feet under the base and the pulp container is detachable making the blender easy to store 
• Two Speed Control: Use the low speed for softer fruits and leafy vegetables, and the high speed for denser fruits and harder vegetables 
• Included Accessories: 35.2 fl oz Juice Jug with Froth Separator and Cleaning Brush 
• Capacity: 35.2 fl oz Juice Jug and 2.6 qt Pulp Container
• Settings: Two Speed Electronic Control
• Warranty: 1 Year Limited Product Warranty: Power: 850 Watts; Voltage: 110 to 120 Volts
• Extra-Wide 3-Inch Feeder Chute can create: 8oz. cup of juice in just 5 seconds
• 850-Watt Dual-Speed Motor: Powerful stainless-steel cutting disc for fast results
• Safety Locking Arm: Overload protection LED; large-capacity pulp collector
• Dishwasher-Safe Parts: Includes 1-liter juice jug with froth separator, filter basket, and cleaning brush
• Measures Approximately: 13-1/5 by 16-1/2 by 18-1/5 inches; 1-year limited warranty

KOIOS Juicer $130

• Quiet Operation At 60 dB: The motor operates less than 60 dB, the KOIOS Cold Press Juicer offers a safer and quieter juice extraction environment. Easy for you to juice while your baby is sleeping. It is no problem to take care of your baby and cook at the same time. 
• Preserve Maximum Nutrition: 7-level spiral system – Makes the freshest, highest quality juices possible. 
• Healthy and Nutrition: A masticating juicer keeps the minerals, enzymes, vitamins or trace minerals from being destroyed. 
• Easy Assembly and Cleaning: Simple and easy to assemble and clean,included cleaning brushes and shovel to make cleaning easier. 
• KOIOS’ Warranty and Service: This company provides fully guaranteed after-sales service, please feel free to buy. You don’t have to take any purchase risk. When you receive the item, if you like this juicer and the parts are damaged after using it for a period of time, please feel free to contact the company and they will send you a replacement as soon as possible within 3 years. And lifetime consultancy services. Enjoy delicious and nutritious juices!

Jack LaLanne JLPJB Power Juicer $344

• Special Patented Juice Extraction Technology: With extra-large round feeder and super sized detachable pulp collector. 
• 3,600 RPM Motor: Has lifetime guarantee and whisper quiet operation. 
• Commercial Quality: With good housekeeping seal of approval. 
• Bonus Power Juicing Recipe Guide. 
• Built-In Safety Features. 
• Countertop Juicing Machine: With an extra-large feeder chute.
• Powerful 3,600-RPM: Motor offers whisper-quiet operation. 
• Surgical-Quality Stainless-Steel Cutting Blade: Super-sized, removable pulp collector.
• Dishwasher-Safe Removable Parts: Includes recipe/instruction booklet.
• Product Built to North American Electrical Standards.

Omega MM900HDS $310

• Industry Leading: 15-YEAR coverage on parts and performance. 
• Endorsed By The Medical Medium: “Everyone always asks me what juicer I use — and this is it… It’s the best juicer I’ve seen on the market… There’s not another juicer on the market that can extract the juice out of celery as this one does…” Anthony William, The Medical Medium. 
• Cold Press Slow Juice For An Immunity Boost: The 80 RPM low-speed, dual-stage masticating juicing produces minimal heat buildup and oxidation for juice that extracts maximum immunity boosting and health-enhancing nutrients, vitamins, and enzymes. 
• Special Celery Adjustable End Cap With Green Insert: Your juicer comes with a special adjustable end cap that is to be every time you juice your celery – it is NOT meant to juice any other fruit or vegetable. The green insert squeezes every bit of juice out of your celery so you get more juice in every batch. 
• Fruit & Vegetable Cap: The second adjustable end cap you receive is for juicing all other fruits and vegetables 
• Easy To Clean: Enjoy easy cleaning with automatic pulp ejection

Aobosi Slow Masticating Juicer Machine $90

• Multi-purpose for Fruits &Veggies: This juicer that can extract various of fruits and vegetables in a few minutes, especially works great for veggies, which allows the juice to maintain its pure color, natural taste, vitamins and nutrients. No dirty hands and no splashing. In only a few seconds, you can drink a cup of juice with little pulp and foam. Rich vitamins can help maintain a good figure and enhance immunity. 
• High Juice Yield & Richer Nutrition: slow masticating can perfectly separate juice and pulp, extracting higher-purity juice and preserving higher nutritional value. This auger spins at 80 RPM, and extracts up to 20% more juice and 30% more vitamins and minerals. 80 rpm lower speed means no heat build-up and less oxidation. The juice cup baffle included can also help to separate juice and pulp further. So we can drink the original flavor and absorb most of the nutrition better with this juicer. 
• Safe & Quiet Operation: This cold press juicer is equipped with intelligent protection chips, making it stop automatically for every 20 minutes of operation. 150W motor- less than 60 decibels, small mouth design to put ingredients that prevent your hands from getting injured and ensure the ingredients are stoned and peeled for healthier juice. Just enjoy a quiet and safe environment and healthy life when making juice. 
• Quick & Easy To Clean: This juicer machine features a safety lock design, which helps you easy to assemble and disassemble in minutes. Has
• Reverse Function: To avoid stuck and helps you to clean. All detachable parts are made of high-quality Food Grade anti-oxidation materials, easy to clean with a bonus brush, or can be safely cleaned in your dishwasher. 
• Premium Service: For Amazon customers, this product comes with Lifelong Technical Support & 24 Hours PREMIUM SERVICE. If you have any issues with the slow juicer, please contact us first, we will give you a satisfied solution as soon as possible.

Tribest Greenstar GSE-5050 Elite $624

• Portable: With balanced sure-grip handle for easy carrying; 12 Year Warranty. 
• Automatic Pulp Ejection: For continuous juicing and easier clean-up. 
• Easily Juices: Most fruits, herbs & vegetables, and grinds nuts, and grains. 
• Easy To Clean And Assemble: All-new GSE-5010 Black 110V Model, Dimensions 18.6″ W x 6.8″ D x 12.4″ H. 
• Clean The Juicer: With mild soap and avoid using any hard chemicals, such as bleach, to prolong the quality of the product.

AMZCHEF Slow Masticating Juicer Extractor $130

• 2 Speeds Control & LED Display: This AMZCHEF slow juicer has a flexible 2 speeds control design to extract various fruits and vegetables (including leaf veggies). “SOFT” modes runs from 50 to 60 RPM for soft and juicy fruits and vegetables like watermelon, orange, grape, celery, and cucumber. “HARD” modes runs from 100 to 110 RPM for hard fruits like apple, pear, carrot, beets, ginger, and kale. Plus an elegant LED display panel, which makes your juicing more convenient and stylish. 
• Compact 3 In 1 Versatile Juicer Machine: AMZCHEF compact slow juicer not only can work as a juicer but also can work as a meat grinder or slicer shredder. With its customized attachments, you can transform your juicer into a versatile kitchen appliance that can help you tackle even more culinary tasks. From meat to fruits and veggies it cuts your time spent on prep in half if not more. Search Keywords:”GM3001 Attachments” to get it for you! It is sold separately, not in the juicer package. 
• Anti-Oxidation & Keep Fresh Better: Slow masticating and small feeding chute design can not only extract more than 90% juice and drier pulp, preserve maximum nutrients from fruits and veggies but also reduce the oxidation rate. Besides, this juice cup has a food-grade silicone cover, which can help to reduce the juice oxidation rate effectively. You can just put the fresh juice in the fridge after juicing and the juice freshness will be kept up to 72 hours.
• Silent Operation & Easy To Clean: The motor operates at less than 60db, So it doesn’t bother your family when you juice. One button assembly design allows you to take the juicer apart in seconds. With the provided cleaning brush you can clean the machine easily. All detachable parts are made of high-quality Food Grade material and are dishwasher-safe. P.S. When making the carrot juice, please cut the carrot into pieces first, and if the machine gets stuck, use the REVERSE FUNCTION to undo the jam. 
• 2 Portable Bottles Included: Offer 2 travel bottles (500 ML/bottle)in the package, which allows you to take the fresh juice outside for picnics, sports, travel and etc. So you can supplement nutrition at anytime and anywhere. All these functions make the juicer a versatile machine that is worth investing in for a modern kitchen. We are confident with the quality of this juicer. This company also provides lifetime support from AMZCHEF. This company’s support team will solve all your problems within 24 hours

Hurom H-AA Slow Juicer $373

• Design: With a streamlined design that includes smooth curves that gradually become slimmer in the back, the H-AA brings you stylish, yet modern beauty. 
• Natural: The H-AA rotates at a speed of just 43 revolutions per minute, designed This patented Slow Squeeze Technology ensures your juice retains all of its natural nutrients. 
• The H-AA comes with a control lever and fine and coarse strainers that allow you to control the amount of pulp to suite your taste. 
• Versatility: Works on fruits, vegetables, leafy greens, nuts, and soybeans to create nutritious juices, milk, tofu, and more. The H-AA also has the ability to create ice cream with frozen ingredients. 
• 120 AC Voltage: power consumption 150 Watts.

Hamilton Beach Juicer Machine $78

• Healthy, Homemade Juice In Seconds: Juice a variety of fruits and vegetables. Juicer is easy to assemble with extra-large pulp bin. Juice cup is not included. 
• Extra Large 3-Inch Feed Chute Fits Whole Fruits And Vegetables: Fit a whole apple, a peeled orange or a handful of kale. Less precutting, and more continuous juicing for fresh fruit juice, vegetable juice, or nutrient-packed celery juice.
• Easy To Clean: Removable parts are dishwasher safe and BPA-free. 
• Powerful Electric Motor For Maximum Juice: 800w of power can turn a dense beet into a smooth juice in seconds 
• 3-Year Limited From The Bestselling Juice Extractor Brand: Includes access to a dedicated USA customer support team of Hamilton beach employees.

Viesimple Masticating Juicer $200

• Industry Revolutionary Technology: This masticating juicer applied the planetary orbit structure which perfectly combined the screw and the filter so that the juice extraction system runs stably without shaking. The juice machine squeezing accuracy exceeds the level of 0.1mm, ensuring an ultra high juice yieldSAVE MORE MONEY compared to centrifugal juicers, which is the unique feature of vertical cold press juicers. 
• More Healthy And Safe: Acidic juice will corrode easily in contact with metal, not good for health according to chemical common sense. So our juicing machine choose BPA-FREE food-grade plastic material (Tritan) to prevent the juice chemically changed during the juice extraction process. A slow masticating juicer like the Viesimple Large Caliber Juicer rather than a centrifugal juicer also prevents the rapid oxidation which can be caused by the high-speed spinning of a centrifugal juicer. 
• Real Easy To Clean: The filter of this cold press juicer is a double-layer grid structure. Different from the traditional steel stainless strainer easy clogged by thousands of meshes, when you using this juicer, it is really easy to clean just by flushing water, with no need to use a brush. 
• High Quality: The juice machine uses high-quality pure copper motors and an optimized circuit board design. The solution has been tested thousands of times and has a lifespan of more than 10 years. Each juice machine undergoes 3 strict quality inspection procedures in the production process. The powerful 240W AC motor’s slow speed allows each and every piece of produce enough time to have its juice fully extracted, leaving behind only dry pulp and delicious and nutritious juice. 
• 2-Year Warranty: This company provides 2 Yeas Warranty for this masticating juicer and 24 Hours Online Service. This company employs a very strict quality control system to ensure your product is in working order and up to your standards. 
• Kindly Reminder: 1. There is a blue protection film on the surface. Please remove it before use. 2. This juicer is made of Tritan plastic, the cost is 5 times that of stainless steel, but for lemons, it is recommended to peel or cut into slices and squeeze to avoid damage.

What is Nutrition?

Nutrition is how food influences the body and health. Food is absolutely essential for life because it provides the body with the necessary nutrients that are required for normal body functioning. Think of the body as a series of thousands of engines in which specific fuels in the form of nutrients are required to run these engines. If the engines are not given the right types of fuel, they will not function properly just as eating the wrong kinds of food will result in health problems. Let’s break down the different nutrients that food has to offer. 

What are Macronutrients? 

Macronutrients are the nutrients that the body uses in the largest amounts. The three macronutrients are proteins, carbohydrates, and fats. Each macronutrients has its special function in the body. Let’s examine each macronutrient further. 

• Proteins – Proteins are large molecules made from building blocks called amino acids. There are 23 amino acids, 9 of which are essential amino acids meaning they cannot be created inside the body like all the other amino acids. Some foods, such as animal-based products (meat, dairy, fish, poultry, and eggs) are considered complete protein sources because they contain all 9 essential amino acids. Most plant-based foods (fruits, vegetables, grains, nuts, and seeds) are incomplete proteins because they do not contain all 9 essential amino acids. Protein is present in every cell of the body and is therefore necessary for a wide variety of functions from bone and muscle growth to immune protection, and skin repair. 
• Carbohydrates – Carbohydrates are the preferred fuel for the body. Long carbohydrate molecules are eventually broken down in the body into glucose, a sugar that is carried in the blood to all of the body’s cells to use for energy. There are two main types of carbohydrates: complex (vegetables, legumes, whole grains) and simple (fruits, milk processed foods). Complex carbohydrates have much longer molecular structures that enable them to be digested slower and provide lasting energy in the body. Simple carbohydrates have shorter structures and are digested fast, spiking blood sugar much higher than complex carbohydrates. Because the body requires constant fuel even at rest, carbohydrates are vital for movement, maintaining a proper body temperature, digestion, and keeping the heart beating. 
• Fats – Also known as lipids, fats are an essential nutrient. The two most common types of fats are unsaturated and saturated fats. Fats that are solid at room temperature (animal fats such as butter and cheese) most likely contain saturated fats which have been proposed to be a risk factor for heart disease. Fats that are liquid at room temperature (plant oils) contain unsaturated fats which are associated with beneficial health effects. Every single cell in the body requires fats to maintain their structure. Fats play a role in long term energy storage, hormone production, and the absorption of certain vitamins into the bloodstream. 

What are Micronutrients?

Micronutrients are nutrients that are required in smaller amounts in the body but that does not make them any less important. Let’s take a closer look at the two micronutrients vitamins and minerals. 

• Vitamins – Vitamins are organic molecules that are essential for life and must be consumed through the diet since they cannot be made in the body. Vitamins are classified into two groups: water-soluble and fat-soluble vitamins. Water soluble vitamins (Vitamin C and the B vitamins) are easily dissolved in water and are readily absorbed and removed from the body. Fat-soluble vitamins (Vitamins A, D, E, and K) are absorbed with the help of fats and are stored in the body for future use. Vitamins are needed for all kinds of bodily functions, each one serving a different purpose. 
• Minerals – Minerals are naturally occurring chemical elements that are vital nutrients for life. The major minerals that the body requires are calcium, phosphorus, potassium, sodium, sulfur, chlorine, and magnesium. The trace minerals used by the body include zinc, copper, iron, iodine, manganese, molybdenum, and selenium. Some even classify minerals into an ultratrace category which includes elements such as boron and chromium. Each mineral has its own unique job in the body, many of which have multiple functions. 

What are Phytonutrients?

Phytonutrients are simply chemicals produced by plants. Phytonutrients are not essential nutrients but they have been proposed to have beneficial health effects such as helping prevent chronic diseases and cancer. Foods that contain phytonutrients are plant-derived such as fruits, vegetables, grains, beans, nuts, and seeds. 

What are Electrolytes? 

Electrolytes are elements that have a natural positive or negative charge when they are dissolved in water. The major minerals calcium, potassium, sodium, and chlorine are considered electrolytes. Electrolytes are important because they help maintain the proper fluid and pH balance in the body. Dehydration and muscle cramping can result from low electrolyte levels. 

What are Antioxidants?

Antioxidants are chemicals that prevent oxidation in the body, which is a reaction that results in damaged cells. Certain vitamins and minerals have antioxidant properties such as vitamin E and selenium. Some phytonutrients also have antioxidant properties. The best food sources of antioxidants are fruits and vegetables. 

What are Probiotics and Prebiotics?

Both probiotics and prebiotics both function in gut health and can be provided through the diet. Gut health is important because it ensures that all the nutrients consumed through food are being properly digested and absorbed in the body. 

• Probiotics – Probiotics are beneficial live bacteria that help maintain a healthy gut. Probiotics are found in dairy products such as yogurt and cheese as well as fermented foods like kimchi and kombucha. 
• Prebiotics – Prebiotics are the food that feeds the live bacteria. Prebiotics are found in high fiber foods such as fruits, vegetables, and legumes. The human body is unable to digest prebiotic fiber, but the bacteria in the gut loves to feed on it and can digest it well. 

How Does Nutrition Help with Health?

Nutrition is closely related to health, being a critical part of normal growth and development. Think of nutrients as building blocks for the body. Protein serves as a building block for skin and blood while calcium builds bone. Fats are the building block for all the cells in the body as they are an integral part of the cell membrane. Without the help of nutrients, the body’s normal functioning would spiral into disaster. Certain nutrients can even treat health issues such as iron for anemia, iodine for thyroid function, and protein for wound healing. 

What is a Nutritional Deficiency? 

A nutritional deficiency is when the body is not receiving adequate amounts of a certain nutrient due to an unbalanced diet or an underlying medical condition. When an individual has a nutritional deficiency, physical symptoms can manifest and health issues may result. The most common deficiencies are with vitamins, primarily vitamin D and the B vitamins, and minerals such as calcium and iron. There are specific amounts of each nutrient that an individual should be meeting on a daily basis depending on age and condition which can be found in the Dietary Guidelines for Americans 2020-2025.  

What are Nutrition Supplements?

Nutrition supplements are an additional product that is added to the diet. For example, taking a multivitamin pill every morning is considered a supplement. Some people choose to take nutrition supplements for personal reasons while others use them to treat health conditions. Nutrition supplements can come in a variety of forms such as kid-friendly gummy, pills or capsules, chewable or dissolvable tablets, powders such as protein powder, liquids, and even injections. Consumers must be cautious when taking nutritional supplements as they are not regulated by the FDA as drugs are even though many can have similar effects to medications. 

What is a Healthy Diet? 

Unfortunately, there is not just one simple answer to this question. A healthy diet will look different for everyone since we all have our specific food likes and dislikes, cultural diet influences, and nutrient digestion and absorption varies from person to person. However, it can be agreed that a healthy diet is nutritionally sound. Some important principles of a healthy diet are as follows: 

• Balance – Having a balanced diet means having the proper portion sizes and proportions of macronutrients. Everyone will have different nutritional needs depending on their personal goals but the average person needs about 2,000 calories per day. A balanced diet will help ensure that all nutritional needs are met daily. 
• Variety – Food diversity is important for a nutritionally sound diet. The phrase, “eat a rainbow” can literally be put into practice as combining different fruits, vegetables, proteins, fats, and grains can result in a highly nutritious and colorful meal. 
• Moderation – There is little enjoyment in food without a little bit of indulgence. Everything in moderation is true when it comes to a nutritious diet. Processed foods high in sugar, salt, and saturated fats may not be healthy if eaten constantly, but a limited amount of these types of foods is healthy for the soul.

They’re delicious, they’re healthy, and they help you get all the nutrients you need without having to eat actual food. Smoothies are also a great way to add supplements to your diet. Just mix in some protein powder, some veggies—whatever you like!—and boom: you’ve got yourself a nutritious drink that will fill you up and keep you going for hours.

Smoothies are also great for people who have trouble eating fruits and vegetables because it’s easier to trick yourself into thinking you’re drinking something delicious when it actually has healthy ingredients in it.

So what are you waiting for? Get mixing! Here are 10 great options on Amazon (that we ran through a fake review checker because we only recommend THE BEST):

Ninja BL610 Professional $88

• Professional Power: 1000 watts of professional power can crush ice and breaProfessional Power: 1000 watts of professional power can crush ice and break down any challenging ingredient.
• XL Capacity: The 72 oz professional blender pitcher is excellent for making frozen drinks and creamy smoothies for the entire family. 64 oz. max liquid capacity.
• Intelligent Knowledge: Total Crushing Technology delivers unbeatable power with blades that pulverize and crush through ice, whole fruits and vegetables in seconds. 
• Ice Crushing: Blast ice into snow in seconds and blend your favorite ingredients into delicious resort-style frozen drinks.
• Recipe Inspiration: The included recipe guide provides drink and dish making inspiration. 
• Easy Cleanup: The pitcher is BPA-free and dishwasher safe, making cleanup as simple and easy as using the blender.
• What’s Included: 1000 Watt Motor Base Professional Blender & 72 oz Total Crushing Pitcher with Lid.

Hamilton Beach 58148A Blender $45

• Seven hundred watts: Peak blending power for powerful ice crushing. 
• Wave action system: 700-watt power blender continuously pulls mixture down into the blades for consistently smooth results. 
• Twelve blending functions: Multi-function blender with only five simple buttons on the easy-to-read control panel. Power blender creates smoothies, icy drinks, shakes, and more. 
• Easy to clean: Blades remove for easy cleaning. The jar, blades, and lid are dishwasher-safe for easy cleanup. 
• Clean, easy pour: Multi-function blender with unique, no mess pouring spout.

Nutribullet Personal Blender $82

• The NutriBullet is the fastest, easiest solution for making nutrient: packed smoothies. Load it up with your favorite whole foods like nuts, berries, and spinach, then push, twist, and blend your way to a healthier lifestyle.
• Powerful 600: Watt motor and straight nutrient-extraction blades blend whole foods into liquid fuel for your body: in seconds.
• 600W motor base, Extractor blade, 24 oz cup, to-go lid, lip ring, and recipe book.
• Powerful stainless steel Extractor blades use Cyclonic action to break down harsh ingredients. High-performance, BPA-free plastic cups are long-lasting and durable.
• Hassle-free cleaning: Simply twist off the blade, rinse with soap and water, and put the cups in the top rack of the dishwasher. This item comes with a 1 year limit. 
• Note: Refer to user manual before use. 
• Product built to North American & Canadian Electrical standards.

Vitamix 5200 Blender Professional $387

• Variable Speed Control: Easily adjust speed to achieve a variety of textures. The dial can be rotated at any point during the blend, so you’re in complete control.
• Large Batches: The size and shape of the self-cleaning 64-ounce container are ideal for blending medium to large batches. Design Feature: Radial cooling fan and thermal protection system.
• Hot Soup: The blades in the Vitamix container reach speeds fast enough to create friction heat, bringing cold ingredients to steaming hot in about six minutes.
• Hardened Stainless-Steel Blades: These aircraft-grade stainless steel blades are designed to handle the toughest ingredients, so you get the same quality results from the first blend to the last.
• Self-Cleaning: With a drop of dish soap and warm water, your Vitamix machine can clean itself in 30 to 60 seconds. 
• What’s in the Box: motor base, 64 oz. container, getting started guide, DVD, classic tamper.Cord: 6 ft.Electrical Ratings: 120 V, 50/60 Hz, 11.5 Amps and HP- 2-peak.
• 7- year full warranty.

COLZER Professional Countertop Blender $100

• Upgrade High-Performance Kitchen Blender: 2200 watt motor has the power to crush through whole fruits, vegetables, and ice in seconds. Powerful nutrient and vitamin extraction provide great-tasting, nutritious beverages!
• Sturdy And Durable: The blending jar with BPA Free is built to last, has an easy-to-hold handle, and BPA-free lid. The blender base is equipped with anti-slip suction feet so that you can blend safely on your kitchen countertop.
• Hardened Stainless-Steel Blades: These stainless steel blades are designed to handle the toughest ingredients, so from the first blend to the last, you get the same quality results.
• Healthy, Safety & Hygiene: All materials of this smoothie maker are BPA-free. The sturdy, non-slip large handle prevents your hand from slipping out of the handle while pouring the milkshake. Guards every food creator. With a drop of dish soap and warm water, your professional blender high-power blender high-speed blender can clean itself in 30 to 60 seconds.
• What You Get: 2200W motor base, 2L blending container, Blender Tamper, Manual guide.

Beast Blender + Hydration System $185

• Best-in-Class Beast Blender + Hydration System: This allows you to make perfect silky smooth blends and infused water
• Meticulously Designed: We considered how each component could be improved to increase longevity and reduce vibrations and noise–that’s why this blade assembly mounts precisely to the base like a camera lens to a camera body.
• A blade with a brain: The Blender monitors its blade speed and makes adjustments to maintain consistent speed and torque. It also monitors the internal temperature to avoid overheating and blending hot liquids. Best part? The blade cycles through a 1-minute perfectly-timed blend, so all you have to do is push the button.
• Glass water bottle: Removable stainless steel Infusion Chamber with food-safe silicone Chamber Mount
• Take your blend and infusions on the go: Screw on the Drinking Lid + Carry Cap to any of our Blending Vessels and Hydration Vessel to take them wherever your day takes you.

Vitamix Immersion Blender $150

• 5-Variable Speed settings: LED light display & Ergonomic Handle Design. 
• Scratch Resistance Blade Guard: Prevents scratching and marring favorite pots and pans. 
• Easy twist lock assembly. 
• Powerful Motor: Makes every blending task faster.
• Stainless Steel Body: Compliments other kitchen appliances.
• Included components: Immersion motor, immersion wand, and owner’s manual.

Cuisinart BFP-703BC Smart Power Duet Blender $80

• 7-Speed touchpad controls with LED indicators: Off, on, pulse, stir, chop, mix, puree, food processor, and ice crush—cord length: 36 Inches.
• 3-Cup food processor: Attachment with Feed tube and pusher, slicing/shredding disc, and chopping blade.
• Powerful 500-watt motor. 
• Large 48-oz.: Glass blender jar, clear 2-oz. measured pour lid.
• All removable parts are dishwasher-safe.

Oster BLSTPB-WBL $30

• Blend your favorite smoothie or shake right in the sport bottle. 
• Dishwasher-safe 20-ounce BPA-free plastic sport bottle. 
• Crush ice with 400 watts of power, and 250 blending watts. One touch blending action. 
• Built-in, resettable fuse will revive the motor in 15 minutes should it overheat. 
• Recipes are included in the instruction manual. 
• Product dimensions: 15.25 X 5 X 5 inches. 
• Cord length: 16 inches. 

Vitamix Explorian Blender, Professional-Grade $290

• Variable Speed Control: Ten variable speeds allow you to refine every texture with culinary precision, from the smoothest purées to the heartiest soups. 
• Pulse Feature: Layer coarse chops over smooth purées for heartier recipes, such as chunky salsas or thick vegetable soups. 
• Low-Profile 64-ounce Container: Perfect for family meals and entertaining, while fitting comfortably under most kitchen cabinets. 
• Hardened Stainless-Steel Blades: This aircraft-grade stainless steel blades are designed to handle the toughest ingredients, so from the first blend to the last, you get the same quality results. 
• Self-Cleaning: With a drop of dish soap and warm water, your Vitamix machine can clean itself in 30 to 60 seconds. 
• What’s in the Box: Motor Base, Low-Profile 64 oz. container, Low-Profile Tamper, and Cookbook. 
• The container and lid are dishwasher-safe and made of BPA-free Eastman Tritan. 
• 3- year full
• Included Components: Container, Lid, Tamper, Motor Base, Owner’s Manual, Introduction Booklet.

On the Survivor Corps Facebook group, there are dozens of posts about hair loss among people who’ve recovered from COVID-19 and still have lingering effects months later, also known as “long-haulers.” Similarly, dermatologists across the country are noting around a 25% increase in patients coming in with severe hair loss compared to before the pandemic.

Telogen effluvium is often triggered by stressful events- and more recently, a COVID-19 infection. People begin to notice the hair loss about 3 months after the stressful event (in this case, COVID-19) lasting up to 6-9 months. It was found that over 20% of patients who were hospitalized with COVID-19 experience hair loss. However, while that data alone would make it seem as if hair loss after COVID-19 was only for those who had experienced extreme symptoms, a separate study was conducted to see the relationship between COVID-19 and hair loss from September 2020 to March 2021. Measuring the experiences of 39 participants, aged from 22 to 67, all of them experienced hair loss 2-3 months after infection. A hair pull test to measure the severity of hair loss, where participants had small sections of hair (about 40 strands) from different parts of the scalp gently tugged.  The results showed a mean of 35% of hair pulled from the scalp was lost. In this study, they clarify that the hair loss was not caused by any medication related to COVID-19. 

Another study was conducted in New York City to view the relationship between hair loss and COVID-19 diagnosis. In this study, there were 10 participants who experienced an increase in hair loss. All being female with no prior experience of hair loss with a median age of 55, 6 of the participants had mild symptoms of COVID-19 and the remaining 4 had to be hospitalized. This further reinforces the idea of the previous study that hair loss from COVID-19 is not exclusive to those who suffered from extreme symptoms. A pull test was done with positive results (hair became detached from the scalp). 

So, how do you know if you are dealing with telogen effluvium after a COVID-19 diagnosis? If you notice you’re losing hair, do not begin to panic. Hair growth occurs in cycles: anagen, catagen, and telogen. In the anagen phase, your hair is beginning to grow. The catagen phase is when your hair stops growing. Lastly, in the telogen phase, your hair is “resting” for about 2-3 months until it falls out, starting the cycle of growth again. In the telogen phase, you can experience 100-150 hairs being shed a day- a normal occurrence. Therefore, when you are experiencing telogen effluvium, your hairs begin the telogen phase earlier than they should, causing more hair loss than usual.

If you are dealing with telogen effluvium after COVID-19, there is no need to worry about whether or not your hair will go back to normal. Hair grows back once it is in the anagen phase, and there are ways you can keep your hair strong and healthy (which we’ve written about here including nail health too!).  Make sure you focus on a healthy lifestyle with adequate exercise and that you’re consuming the right vitamins, minerals, and nutrients for hair health such as iron, vitamin C, zinc, vitamin B12, proteins, and folic acid. 

If you are looking for ways to promote hair growth, here are 5 tips to try out:

Scalp massage

Since the main culprit of telogen effluvium is stress, a scalp massage can help you feel calm, relaxed, and relieve you of any stress. Moreover, a study was done in 2016 that found that scalp massages can help boost your hair health. For just 4 minutes a day daily, you can find yourself with thicker and stronger hair. Another study done in 2019 found that the massage increased blood flow to the scalp, leading to hair growth.

Aloe vera

Aloe vera has been used for thousands of years to treat a myriad of ailments. One of them bebing hair loss. By applying aloe vera gel to the scalp, not only can you promote hair growth, but also treat dandruff and get rid of gunk under clogged follicles.

Rice water rinse

Dating back to the Chinese village of Huangluo, using rice water rinses on the hair is a common practice there to promote hair growth and keep it strong with a study done in 2017 that found promising results. To get the rice water, rinse the uncooked rice thoroughly and then let the rice soak in a bowl of water for about 30 minutes. Strain the rice and then your rice water is ready for use!

Biotin

Biotin is a great supplement to help with not only hair growth, but also nail growth! As a vitamin B, this supplement can help hair grow faster, but it will not affect the thickness of the hair. A study done in 2017 found hair and nail growth in those who suffered from brittle nails and hair after taking biotin supplements.

Coconut oil

Coconut oil has tons of healing properties, such as fatty acids that can get into the hair shaft to prevent hair loss. Simply by massaging the coconut oil into your scalp, you can increase blood flow to the scalp to promote hair growth and also nourish the hair you already have to prevent damage.

• Can Help Alleviate Anxiety: In a study of 10 people, researchers found evidence to suggest that taking 340 mg of Rhodiola rosea daily over 10 week showed reduced symptoms of generalized anxiety disorder. It works so well at helping manage anxiety that it has been studied for years by Russia as a supplement to give to soldiers as a tool for adapting to the stress on their bodies and minds caused by war and training.

• May Improve Exercise Performance and Endurance: It is said that Vikings used Rhodiola in the 8th century, to fight off fatigue and increase stamina, and consumed by indigenous Sherpa’s in the Himalayas to adapt to living at high altitude. So what does modern science say? A 2004 study demonstrated that acute doses of 200mg of rhodiola taken one hour before training increased pulmonary ventilation and could improve endurance exercise performance. Another study on 15 active collegiate aged-women investigated the effects of a 3mg/kg dose of rhodiola on 6-mile ergometer time-trial bike ride and found that the rhodiola group saw endurance improvements and decreased heart rate during maximal training.

• May Improve Brain Function: Based on various studies, it is presumed that Rhodiola may increase brain function specifically during mentally stressful times and rigorous physical activity. Rhodiola Rosea seems to operate by stimulating the release of various neurotransmitters within the brain, specifically serotonin, dopamine, and norepinephrine- all of which contribute to better brain function, health and balance. A study involving 56 night duty physicians taking 170 mg of Rhodiola a day for two weeks showed that those on the adaptogen saw a 20% improvement in the performance of work related tasks and significantly reduced mental fatigue. 
• May Help Manage Diabetes: Diabetes occurs when your body is no longer able to produce or respond to insulin regularly which results in a high blood sugar level. Research in rats suggests rhodiola may help manage diabetes due to it’s salidroside compound, which was shown to help protect against diabetes and diabetic nephropathy (kidney disease).

• May Have Anticancer Properties: A potent component of rhodiola has been shown to possibly have anticancer properties. The component within the plant is called salidroside, which is a glucoside of tyrosol and is responsible for the putative antidepressants and anxiolytic actions of rhodiola. Several test-tube and animal studies have shown that it may inhibit the growth of bladder, lung, gastric, and colon cancer cells. While more human studies are needed, this is a promising start.

• May Help Decrease Stress: Burnout is something that can adversely affect an individual’s health by causing them to feel exhausted. People tend to overwork themselves in school, work, and even daily responsibilities. Rhodiola is a well known adaptogen which is a natural substance that allows your body to fight off stress. It has been proven that consuming adaptogens may increase your ability to handle stressful situations effectively. One study involved 118 people with stress-related burnout who took 400 mg of rhodiola daily for 12 weeks. Study participants showed clear improvement in various symptoms such as stress and depression commonly associated with burnout.

• May Help with Fatigue: There are many different factors that cause fatigue: physical exertion, lack of sleep, and emotional stress are a few factors that may result in an individual feeling tired. Due to the adaptogenic properties contained in the root of rhodiola it has been shown to help alleviate fatigue in individuals. The strong adaptogenic property makes rhodiola a strong medicine that may help with fighting other symptoms of stress, fatigue being one of them. 

• May Help Improve Memory: A growing body of evidence indicates that Rhodiola is effective at improving short term memory- so much so that Harvard Magazine published an article about it’s efficacy. A specific study published in the journal Science Advances proves the memory-enhancing effect of a plant ester as an active ingredient from the medicinal plant Rhodiola rosea.

• May Help with Weight Loss: When it comes to weight loss, rhodiola is one of many supplements that people use to aid in their weight loss journey. This plant root has shown that it may aid in weight loss by providing different health benefits. It has been shown that it can reduce fatigue, thereby boosting an individual’s energy and ability to improve their mood and crush their weight loss goals. It may also aid in burning belly fat. One study found that rhodiola’s most active compound, rosavin, boosts lipase creation, this boost of lipase helps get rid of stubborn fat that is hard to break down. In addition, because it helps normalize cortisol (stress hormone) levels, rhodiola may also reduce cravings for unhealthy “comfort foods” and delay fat-accumulation that is tied to high cortisol levels (particularly around the abdomen/belly).

• Shows Promise with Helping Quit Cigarettes:  In a study done on animals, Rhodiola was shown to lessen the anxiety symptoms of nicotine withdrawal compared with control. Evidence from animal models and human studies show that nicotine reduces symptoms of depression and that quitting nicotine induces depressive-like symptoms. After getting rats nicotine dependent, researchers then measured their behavior after being Rhodiola Rosea, and noticed a significant uptick in their serotonin levels- proving that this may be an effective supplement to avoiding the blues when quitting smoking.

What is Zinc?

Zinc is an essential mineral found in foods such as meat, fish, nuts, and poultry. It essentially helps the body at the cellular level and is used by the body for a variety of things in relation to metabolism. Small amounts are needed for regular functioning and good health. The mineral itself is not readily stored in the body and can thus be taken on a regular basis either through supplements or diet.

What does it do at the “cellular level”?

Zinc essentially helps maintain homeostasis in our bodies and aids in the regulation of a variety of things. It is found in small amounts across cells and can potentially help the immune system to fight off infection and disease, help break down protein, and help maintain DNA or cellular division. In men, it can potentially help with healthy sperm production.

Are there different forms that are more absorbable by the body?

There are indeed different types of the mineral. The differences in the types come at the molecular level and specify the agents binded to them. Similar to Calcium, the amount of elemental zinc available from each variation is what is important and the criteria that should be taken into account the greatest. Some of the most common available forms are zinc Sulfate, Citrate, Picolinate, Acetate, Gluconate, and Orotate. Each is also absorbed differently and sulfate is claimed to be least absorbable while picolinate is the most absorbed. It all varies depending on the individual as certain forms can cause stomach discomfort. 

Zinc Acetate: Acetate benefits immune health and can alleviate symptoms associated with a cold. 

Zinc Sulfate: Sulfate or otherwise known as “White Vitriol” is another form of zinc that is mainly used for overall immune defense or zinc deficiency. It can also potentially be used to treat acne. 

Zinc Citrate: Citrate is paired with Citric Acid and is proven to be one of the better absorbed variations alongside Picolinate and Gluconate. 

Zinc Picolinate: This variation is claimed to be better absorbed than the rest as it is paired with Picolinic acid. 

Zinc Gluconate: Gluconate is another one of the better absorbed forms and is comparable in relation to that to citrate and picolinate. 

Zinc Orotate: Orotate is just Orotic acid and is claimed to help with overall absorption. 

How do I get Zinc?

Adequate amounts are best attained through everyday diet. Eating greens or being on a vegetarian and meat diet have proven to provide the most bioavailable sources of zinc. Zinc is also primarily found amongst red meat, poultry, and fish. Whole grains have also been found to contain higher levels of zinc compared to other grains. Supplements are also available sources of zinc but should first be discussed with a medical professional before intaking. Zinc deficiency is rare but probable nonetheless and is associated with impaired growth, development, proper immune function, etc. More immediate effects of zinc deficiency include diarrhea, weight loss, loss of appetite, etc. 

How much do I need? 

Dosages vary according to age and individuals. Alcoholics and individuals with intestinal or digestive problems are informed to take extra amounts of zinc as absorption is usually hindered for the latter, and excreted through the urine for the foremost. Adequate amounts can be attained through dietary foods or supplementation. If choosing supplementation, consult with a medical professional as excess intake can result in nausea, stomach pains, etc. Recommended doses are listed below but for more information, visit the National Institute Health Website. 

What is Vitamin E?

Vitamin E is considered one of the essential micronutrients. Essential micronutrients are known to help regulate things like metabolism, cell health, and growth. Vitamins like E also provide the metabolization of other macronutrients like carbohydrates, proteins, and fats. Since E is fat-soluble, it tends to stay in the body for longer periods of time as opposed to its soluble partners, C and B. One of Vitamin E’s beneficial properties is that it serves as an antioxidant and acts to protect cells from free radicals.

What are Free Radicals?

Free Radicals are essentially atoms that are products of metabolization from the food we eat. They can also be found amongst daily environmental factors such as pollution, cigarette smoke, etc. They tend to contain an unpaired electron which they try to make up for by pairing with our cells (which have more than enough). In doing so, they cause damage to our cells and overall cellular health which can lead to a variety of problems including DNA, metabolism, energy production, etc. 

And Vitamin E helps this because it is antioxidant?

Yes! Antioxidants are essentially the frontline against free radicals and help to protect cellular health. Free radicals could provide benefits to immune health but must be kept in balance by antioxidants so there is not too much cellular damage. When free radicals bind themselves to our cells and essentially become unbalanced, the result yielded is oxidative stress which can have harmful effects on cellular health. Other vitamins like C are also high in antioxidants and can help the fight against free radicals.

Are there different forms of Vitamin E?

There are eight known variations of Vitamin E. They are all naturally occurring and have high varying levels in relation to antioxidants. The form that is most useful to individuals is alpha-tocopherol (a-).  It is the most natural and absorbable form of Vitamin E so it is best to look for this if taken in supplement form. 

How do I get Vitamin E then and when should I take Vitamin E?

Vitamin E is usually adequately consumed through everyday foods found in most diets. It is important that one eats a variety of foods and follows a healthy diet to absorb the most vitamins and minerals. Vitamin E, like most other vitamins, can be found in high concentrations in vegetables. It is also high in seeds, oils, fruits, and more specifically, wheat germ oil. Vitamin E is fat-soluble so taking it in the morning if in supplement form alongside breakfast would be the best course of action as fat-soluble vitamins tend to stay longer in the body and are better absorbed alongside dietary fatty foods.

How much Vitamin E do I need?

Adequate amounts of Vitamin E pertaining to daily nutritional needs can be acquired through the foods one eats everyday. Specific foods like certain fruits and vegetables will be higher in Vitamin E. Deficiency is thus rare and most of the time is present in individuals with other health issues like leaky gut, crohn’s disease, or any condition in which the body is not able to properly absorb nutrients. If this is the case or if one wishes to just take more Vitamin E, then supplements are available- but should be done after consulting with a medical professional.

What is Calcium? 

Calcium is a mineral that is traditionally believed to primarily help build strong bones. While this is true, it also aids the body in serving other functions such as blood circulation, vasodilation, and muscle functioning. Most of the calcium is found in bones and teeth while the rest helps perform and maintain these bodily functions. 

Are there different forms of Calcium?

When it comes to supplementation, there are indeed different variations of calcium. The differences in calcium come in changes at the molecular level of the mineral itself. The element paired with calcium itself forms a mineral salt and different ones make calcium more absorbable than others. Calcium Carbonate and Citrate are the two most common forms of the mineral and are widely available in the form of supplements. Elemental Calcium is what is actually absorbed by the body and depending on the mineral salt, makes more elemental calcium available.

Which has a better Bioavailability?

Calcium Carbonate tends to yield higher amounts of elemental calcium as opposed to Calcium Citrate. However, Calcium Citrate tends to absorb better than carbonate due to the citric acid paired with it. In the end, absorption of calcium tends to slow down once adequate amounts have been obtained so it is up to individuals to choose which version is right for them.

When should I take calcium?

It is best to take calcium (if taken in the form of supplements) in the morning alongside any other supplements. Taking vitamins and minerals in the morning allows one’s body to metabolize and properly absorb everything as opposed to later in the evening or closer to night-time when the body slows down and prepares for recovery. It is also recommended to supplement Calcium if one is lactose intolerant as high amounts of calcium usually come from dairy products. Being lactose intolerant prevents individuals from absorbing calcium and thus supplementation is recommended.

How much Calcium should I take?

Calcium, like other vitamins and minerals, can be adequately obtained through foods in one’s everyday diet. Calcium specifically can be obtained largely from dairy products. Vegetables, especially dark leafy greens, also contain high amounts of calcium alongside fish. Osteoporosis can potentially result from a lack of calcium as the body resorts to taking it from bones- resulting in brittle bones and a higher risk of fractures, breaks, etc. Calcium deficiency will not immediately result in Osteoporosis and there really are no observable symptoms but should be considered nonetheless. Consultation with a medical professional should first be taken before consuming any supplements to avoid risks, side effects, or interactions with other medications. Below are some recommended amounts of calcium, based on age.

Information sourced from https://ods.od.nih.gov/factsheets/Calcium-Consumer/

What is Vitamin K? 

Vitamin K is a fat-soluble vitamin that essentially helps blood clotting to prevent loss of blood or excessive bleeding if one get injured. It is a fat-soluble vitamin similar to D, and similarly to Vitamin D, also helps with maintaining healthy bones. 

Are there different variations of Vitamin K like B & D? 

Vitamin K refers to the groups of compounds that help with blood clotting and bone health. There are two types of Vitamin K and those are known as K1 and K2. K1, also known as Phylloquinone, is primarily found in green leafy vegetables and serves as the primary source of Vitamin K. K2, or menaquinone, is usually the transformed version of K1 that undergoes its process in the gut with the help of bacteria. It is usually found in fermented foods and other animal products and is usually the form found most in supplement stores.

What is the difference between the K1 & K2? Which should I take? 

Studies show that the overall intake of either K1 or K2 is beneficial to the overall health in relation to blood coagulation and bone health. K1 is mainly found amongst plants and other green leafy foods but has shown to be less absorbable and not as easily metabolized in comparison to K2. K2 is characterized by menaquinones or MKs which are side branches that extend in length and are labeled accordingly from MK4-MK13. MK4 and MK7 have been found to be more beneficial in relation to blood coagulation and overall bone health. K1 can be more adequately found in one’s diet but K2 proves to be a little more beneficial, is more accessible in terms of supplementation, and has proven to last longer in the body. 

When should I take Vitamin K? And how? 

Since Vitamin K is a fat-soluble vitamin, it is recommended to be taken alongside other fatty foods that can be found in everyday diets. This is because fat-soluble vitamins are metabolized in the body similar to how fats are! Some examples of foods high in good fats include fish, avocado, peanut butter, etc. It is also good to consider foods essential to good bone health because it is most likely that they are high in Vitamin D as well. Like most other vitamins, K is best thought to be taken in the morning with breakfast! Taking vitamins in the morning allows one’s body to metabolize them best throughout the day. K again, is a fat-soluble vitamin so taking it alongside breakfast is a no brainer! 

How much Vitamin K do I need? 

Dosages of Vitamin K vary amongst individuals mainly depending on age. Before taking it upon oneself to decide if Vitamin K supplementation is necessary, a consultation with a doctor or medical professional is highly recommended. Adequate supplementation of K can be found by eating a balanced, healthy diet so additional supplementation may not be necessary. However, malnutrition or excessive bleeding could require additional supplementation. There are no proven side effects that result from taking Vitamin K but interactions with other medications may be possible. For a list of such interactions visit the National Institute of Health website to learn more. Here are some suggested dosages of Vitamin K based on age. 

Chart Dosages provided by https://ods.od.nih.gov/factsheets/VitaminK-Consumer/

What is Vitamin A?

Vitamin A is an important fat-soluble vitamin similar to D & K that is beneficial to ocular health, immune health, and reproduction. Vitamin A is also high in antioxidants which help protect the body from free radicals at the cellular level. This in turn can help with skin aging and fighting off wrinkles!  

Are there different types of Vitamin A?

Similar to variations in K and D, A also has two forms that have unique properties but overall, provide the same benefits: Preformed Vitamin A and Provitamin A. The active form of A which is the performed variation, also known as retinol or retinoids. These are beneficial to vision and can support ocular health alongside being beneficial to skin health (when applied topically), and can deter the aging process alongside collagen which is produced through the aid of Vitamin C. The Provitamin variation of A is known as Beta-Carotene and primarily results from plants. Beta-carotene can be found in a variety of vegetables and once inside your body, is then metabolized into the active form of A. 

Which form of Vitamin A is better to take?

Similar to how K1 or phylloquinone is primarily derived from plants, Beta-Carotene is also found in plants as well, and thus share similar properties in relation to metabolization. Beta-Carotene is a precursor to Vitamin A and will be transformed in the body accordingly. The issue is that with beta-carotene, the body will only utilize it as it is needed. If one were to take an over-abundance of Beta-Carotene, then the body would essentially not use the excess. Beta-Carotene in itself is not an essential nutrient as one can consume adequate amounts of Vitamin A in food and animal products. Beta-Carotene can be beneficial to those following a vegetarian diet or vegan diet if they wish to stay true to being animal-free and organic but staying balanced. Supplementation can be taken if deficient in Vitamin A but not necessary as adequate amounts can be achieved through diet. 

How much Vitamin A should I take and when?

As stated, adequate amounts of Vitamin A can be obtained from dietary foods on a daily basis. It is rare for deficiency to occur but still probable and is most commonly identified through poor vision. Supplementation can be found in the form of capsules, tablets, etc. at supplement stores but like other supplements should first be consulted with a doctor or medical professional prior to taking. Dosages for individuals vary primarily on age but deficiency as well if applicable. Below are suggested dosages in relation to supplementing oneself with Vitamin A. 

Chart Dosages Provided by https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

In a vegan diet, you structure your food choices around vegetables, fruits, and mainly grains. Although non-meat foods do contain countless vitamins and minerals, just like any other diet, the vegan diet does have some aspects that need to be adjusted to obtain optimum health.

There are vitamins and minerals that the body can’t readily absorb from plants. The lack of these nutrients can lead to serious medical conditions. This doesn’t mean you have to stray away from your vegan diet. Here are 5 nutrients you might be lacking in your diet and ways you can maintain them.

VITAMIN B12

Vitamin B12 is a nutrient that plays an important role in developing red blood cells. It also maintains the nerves and proper brain function.

It’s a water soluble nutrient and is exclusively found in animal-based foods. Vegans are very likely to have a deficiency in this nutrient.

ISSUES

Lack of Vitamin B12 can lead to numerous temporary health problems like fatigue, constipation, and anemia. It also has irreversible effects like numbness of hands and feet, lack of balance, dementia, and even blindness.

SOLUTION

To keep yourself nourished in Vitamin B12, you can take specially formulated supplements. If you prefer a more natural option, mushroom caps, soy products, and fortified breakfast cereals are all great options.

CREATINE

Creatine is a nutrient that’s only in animals. It doesn’t need to be consumed since it’s produced by the liver and stored in the brain and muscles.

Creatine’s main function is to give strength and endurance to muscle cells by acting as a source of easily accessible energy.

Researching the amount of creatine in the body, scientists concluded that vegetarians had a very low amount of creatine present in their muscles.

ISSUES

A study of people that were placed on a lacto-ovo-vegetarian diet showed a significant decline in creatine levels in their muscles. Low creatine levels tend to lead to a hindrance in a persons’ physical and mental performance.

SOLUTION

Creatine is in meat and animal products so vegans can only get it from supplements.

VITAMIN D

Vitamin D is available in both plants and animals but in they aren’t the same types. The one found in animal-based foods is Vitamin D3 (cholecalciferol) and the one in plants it’s Vitamin D2 (ergocalciferol). Vitamin D3 is more efficiently absorbed in the blood than D2.

ISSUES

A deficiency of Vitamin D in your body can lead to various life threatening conditions such as: osteoporosis, cancer, heart disease, multiple sclerosis, depression, and impaired brain function.

SOLUTION

Vitamin D3 is only in animal-based foods so vegans can only obtain it from supplements.

OMEGA-3s

The most important and effective nutrient for brain growth is Docosahexaenoic acid (DHA); an essential omega-3 fatty acid. 

It’s mainly in fish but can be made from the omega-3 fatty acid ALA, which is found in walnuts, flax seeds, and chia seeds. The issue is that ALA absorption is an inefficient process and can lead to deficiency.

ISSUES

Lack of DHA in your body will lead to dire effects in your overall brain health and has more harmful effects in pregnant women.

SOLUTION

A proper alternative for vegans is to attain this fatty acid by taking the supplements derived from microaglae.

IRON

Iron comes in two types: heme and non-heme. Heme is in animal-based foods and non-heme in plants.

Heme is easier for you to absorb than non-heme. Additionally, there are chemicals (like phytic acid) in vegetables that inhibit the absorption of non-heme iron.

ISSUES

The lack of iron in your body can lead to anemia and feeling lethargic.

SOLUTION

To combat this, vegans should take a proper amount of non-heme iron supplements. Otherwise, relying on vegetables for iron will lead to health issues.

B1, B2, B12?! The B’s never end! Why are there so many variations of Vitamin B and what does each one do? What is it that they really do then? And are they necessary? I thought they mainly supported energy production but was surprised each one has individual benefits that can potentially help with overall energy production. In this article, we are going to dive into the complex organization of B vitamins and find out the truth behind them!

What is Vitamin B or B’s?

The B complex consists of eight B vitamins that all help with the overall production of energy, cognitive functioning and cellular health. The complex consists of eight B vitamins (B1-B12) which are Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folic Acid (B9), and Cobalamin (B12). Each variation helps with overall functions within the body. 

Some Specific Benefits of each B

• Thiamine (B1): Thiamine essentially helps with inflammation and overall immune functioning. Beriberi results as a deficiency of B1 and symptoms include loss of appetite, swelling, pain or numbness, etc. Thiamine can be found in everyday foods such as meat, grains, etc. or supplied through supplementation. 
• Riboflavin (B2): Riboflavin plays a more specific role in cellular functioning. It maintains proper health of cells which overall help with the immune system, respiratory system, etc. Deficiency in B2 can result in anemia and skin disorders. Riboflavin can be found in everyday foods like vegetables, eggs, etc. 
• Niacin (B3): Niacin Some claims state that Niacin can help balance cholesterol levels which overall improves cardiovascular health. Flushing is a common side effect of taking Niacin in large doses, but is overall harmless. Blood vessels essentially dilate and become enlarged due to the circulation of blood. 
• Pantothenic Acid (B5): Pantothenic Acid helps overall with the body’s metabolization of fats and carbohydrates so they can be used as energy. Alongside this, it specifically helps out with the creation of red blood cells and can potentially help manage stress and sex hormones that are created in the adrenal glands. Some claims state that it can help manage cholesterol levels similar to B3 and that B5 is essential to metabolized B2.  
• Pyridoxine (B6): Pyridoxine claims state that it has a specific function in cognitive health. It helps with overall neurotransmitter production that thus improves memory and retention. 
• Biotin (B7): Biotin claims state that this variation of the B vitamin helps with benefits to hair, skin, and nails. Supplementation of this B vitamin can be found stand alone but most are incorporated into collagen supplements. Vitamin C can also help with the absorption of this vitamin and the production of collagen! 
• Folic Acid (B9): Folate has been proven to be beneficial to DNA production and cellular function. Alongside this, it also helps with the overall absorption of other B vitamins through the active form known as methylfolate. Folate is converted into the active form, Methylfolate in the digestive system. Folic Acid is the same as Folate but the synthetic, man-made version usually found in most supplements and unlike folate, not as easily absorbed or converted into the active form.  
• Cobalamin (B12): B12 is the most commonly sought after form of the B Vitamins due to the belief that it helps the most with energy production. This is somewhat true as it helpsplay the biggest role in metabolization of fats and carbohydrates into energy but all B variations potentially help with this. B12  more specifically helps the body better absorb folic acid which is the synthetic form of B9. 

Why are there a few missing B’s?

You’re probably wondering why the B complex skips over 4 of the B variations. That is because B4 (Adenine), B8 (Inositol), B10 (Para Amino Benzoic Acid/PABA), and B11 (Salicylic Acid) are not considered vitamins anymore as they are not considered essential to your health. One may still be able to find them sold at health stores but they are not really required. 

Take individually or as a complex?

Before deciding to take supplementation of any vitamin, one should consult with a doctor to determine the best course of action. A lot of the B vitamins can be found in everyday foods and eating a balanced diet should provide adequate amounts of each B variation. If opting to supplement oneself with dosages of B vitamins then these are the following general  recommendations for adults:

When is the best time to take Vitamin B?

Since an overall benefit of Vitamin B is assistance with energy production, it is best recommended to take any B supplements in the morning with breakfast. They are best taken without a meal or just in the morning during your daily routine. Vitamin B is water-soluble so your body will have the best chance of making the most of it on an empty stomach.

Is there a more Bioavailable or absorbable form of Vitamin B12?

Bioavailability of B12
B12 can most commonly be found through everyday foods found in one’s diet. Such foods include fish, chicken, milk, etc. The bioavailability of B12 then depends on individuals’ digestive health as absorption of B12 is dependent on this. Malnutrition or other underlying issues related to gut health or metabolization affect the bioavailability of B12 in the body. Liquid supplement B12 increases bioavailability because liquid is easily metabolized and absorbed in the body and there is no need for it to be broken down. 

What is Methylcobalamin? Is it B12?   Methylcobalamin is another variation of Cobalamin (B12) and is considered to be the more active and bioavailable variation of B12. B12 has two active forms which are known as Methylcobalamin and Cyanocobalamin. The biggest difference comes at the molecular structure in which Methylcobalamin contains a Methyl group which studies show makes it more bioavailable and better absorbed. Methylcobalamin is also sometimes paired alongside folic acid (B9) to help absorption and increase bioavailability.

Basis

What is Vitamin D? 

Vitamin D is one of the fat-soluble supplements alongside A, K and E. They are called fat-soluble vitamins because they are absorbed by lipids (fats) and the structure of their organic quality. They have a similar structure to that of fat and thus are best metabolized within the body alongside food as opposed to non-fat soluble vitamins like B and C. Vitamin D helps with absorption of Calcium and has been studied to show that it helps with overall bone health and increase in immune system defenses.

When is the best time to take Vitamin D?

Vitamin D like other vitamins is usually suggested to be taken during the day or the early hours of the morning upon waking up. As mentioned, it is a fat-soluble vitamin so taking it alongside a meal is the best practice as it will be absorbed better. One can also definitely take Vitamin D with other supplements such as Vitamin C, Iron, etc. Most are bundled together within a multivitamin regardless so that is an easier and convenient alternative to take.  

What is the difference between D2 and D3?

Technically speaking, there are two forms of Vitamin D; Vitamin D2 which is also known as Ergocalciferol and Vitamin D3 which is known as Cholecalciferol. The latter is better utilized within the body and the more active of Vitamin D. It stays longer within the body and promotes better Vitamin D production. Vitamin D3 is the more readily available and active form so it is best to take.

Sources & Consumption of Vitamin D

Capsules or Liquid

Vitamin D is usually best produced by exposure to sunlight through the body’s Vitamin D synthesis process. If one is unable to spend adequate time outside or just has other physical/biological deterrences, then supplementation is recommended. Softgels or liquid based supplements of the Vitamin are best recommended, as they are better absorbed and metabolized by the body which increases its potency and bioavailability at a faster rate. However, some individuals will dislike the taste and would prefer capsules or tablets which have a delayed release and thus have the potential to have decreased efficacy. It is really a matter of preference.

Body full of Sunshine

Vitamin D synthesis usually occurs when one spends time outside and sunlight hits bare skin. This is probably the most common and natural way to attain the vitamin but based on factors such as skin pigmentation, age, etc. Individuals become limited on how much Sunlight they are exposed to and thus hinder the production of Vitamin D. It is recommended that these individuals try and take supplements of D to prevent deficiency. Alongside this, if exposure is a concern; it is recommended to wear sunscreen with an SPF of 15 to protect oneself from sun exposure without hindering the production of the Vitamin.  

Got Fish?

Vitamin D has been shown to be high in concentration in fish such as mackerel, tuna, etc. Other everyday foods like dairy, poultry, meat, etc. have been shown to contain small levels but not enough to supply a daily requirement. Alongside high levels of Vitamin D, fatty fish are also oily and contain high levels of Omega 3 fatty acids which helps with overall cardiovascular health, brain health, and joint health; the latter being consistent and correlating to bone health. 

Dosages & Effects

How much is enough or too much?

How much Vitamin D is needed to be taken? This question is difficult to answer as it more so depends on each individual and their needs. Everyone is different based on age, weight, body type, etc. It is is recommended that levels should be between 50 noml\L and 120 noml\L. The unit noml\L stands for nanomoles per liter and is essentially a measure of Vitamin D levels within the blood. The best way to know one’s personal levels is through a test at your doctor’s office.

If a doctor’s visit is not on your agenda, the National Institute of Health recommends the following dosages for adequate supplementation of Vitamin D based on micromilligrams (mcg) and international units (IU): 

• Birth-1 year: 10mcg (400 IU)
• 1-13: 15 mcg (600 IU)
• 14-18: 15 mcg (600 IU)
• 19-70: 15mcg (600 IU)
• 71+: 20 mcg (800 IU)
• Pregnant & Breastfeeding: 15 mcg (600 IU)

Does it interfere with other medications?

Research provides insufficient evidence to correlate interactions between Vitamin D and medications. There is information that shows evidence between weight loss drugs, cholesterol-lowering drugs, steroids, etc. that could potentially affect the efficacy of Vitamin D and vice versa but not fully viable. Talking with a medical professional is nonetheless suggested to find out the recommended dosage of Vitamin D and its side effects.

What is Vitamin C?

Ascorbic acid or better known as Vitamin C is found in a variety of foods but more in fruits and vegetables. It has a variety of benefits that are detrimental to overall health but more specifically help with the production of Collagen and absorption of Iron. It also helps with immune system functioning  as it acts as an antioxidant and assists cardiovascular function. 

Why do I see Bioflavonoids and Rose Hips paired with Vitamin C; What are they?

Bioflavonoids are better known as Rutin and they are essentially plant pigments that assist Vitamin C in its functioning and overall absorption of collagen. There are claims that they can help with other aspects of health such as reducing Cancer risk, inflammation, etc. but are not supported by enough evidence to believe so. Rose Hips are another form of Bioflavonoids and come from you guessed it, Roses! They are found in bulbs under the petals and are particularly high in Vitamin C which helps with overall immune function. 

Ok, but what is Liposomal Vitamin C then?

Liposomes are what coat the capsules in products labeled as, “Liposomal Vitamin C”. The Liposomes are nano-sized and have the permeability of cell membranes so being coated with Vitamin C supplements helps the overall bioavailability of the Vitamin C. In a sense, they help protect the actual value of Vitamin C one is taking as it travels through the digestive system and is then better metabolized by the body. 

So, why the popularity with Quercetin?

Quercetin is another type of flavonoid that is found in plants. Yes, it has similar qualities to bioflavonoids and has shown beneficial effects in regards to immune health. Quercetin has been linked with reducing diseases that affect the cardiovascular system and more recently to fight against symptoms of COVID-19 such as obstructed air pathways, circulation, etc. 

So which do I take?!

Vitamin C is a water soluble vitamin so taking it in liquid form or incorporating liquids which are high in Vitamin C is the best variation of ingesting the supplement. If capsules are more convenient and to one’s liking then that is also suitable. However, if one’s diet is well-balanced and high in servings of fruits and vegetables then additional supplementation is not recommended. Experts say 2,000 milligrams is probably the threshold for Vitamin C but nonetheless varies among individuals. All the forms detailed above are suitable for supplementation and no one is better than the other. If taken together though and after consulting a medical professional in regards to dosage, one may see optimal benefits to overall health.   

When is it best to take Vitamin C? What time of day should I take Vitamin C?

Like most other supplements, Vitamin C is suggested to be taken in the morning. Vitamin C is water-soluble unlike Vitamin D which is fat-soluble, so it is best dissolved in liquids. Experts recommend drinking a glass of water or eating a small meal when supplementing oneself with Vitamin C. Orange juice as most individuals know is a high source of Vitamin C so drinking a glass a day can be very beneficial! When taking alongside other medications, it is recommended to consult a health professional as some claims state there could be potential interactions amongst cancer patients. Always consult with a medical professional before taking supplements.  

How much Vitamin C should I take? 

The recommended dosages for Vitamin C vary amongst individuals and more specifically age. Experts say that no adult individual should try and take more than 2,000 mg of Vitamin C a day. Vitamin C is expected to be received at an adequate amount through foods in one’s diet. If one wishes to take supplements and supply oneself with additional doses of Vitamin C then a conversation with a medical professional is recommended. Individuals who smoke and have medical conditions such as leaky gut are more prone to Vitamin C deficiency and should consider adding supplementation. Here are the limits on Vitamin C one should take depending on age; if one wishes to see more specific numerical recommendations then this website will provide additional information:

• Birth to 12 months: N/A
• Children 1-3 years: 400mg
• Children 4-8 years: 650mg
• Children 9-13 years: 1,200mg
• Teens 14-18 years: 1,800mg
• Adults: 2,000mg

How do I know if I am getting enough Vitamin C or not? Is there anything I shouldn’t take it with?

Vitamin C deficiency is not all too common but possible. Scurvy is a result of lack of Vitamin C which can result in fatigue, inflammation, joint pain, etc. If one experiences these symptoms then they should consult with a doctor immediately. Overages of Vitamin C are also possible and result in the form of diarrhea or nausea. If you take any other regular medicines or chemotherapy drugs, ask your doctor if it’s safe to take vitamin C. It can interact with drugs like aspirin, acetaminophen, antacids, and blood thinners. As always, it is best to consult with a medical professional before supplementation.