Monthly Archives: April 2021

Omega-3s are fats that perform a number of super important functions in your body. You can get them by eating foods like fish and nuts, and you can get even more by taking omega-3 supplements.

Find out whether these supps are right for you and where to find them.

Best omega-3 supplements

Looking for the best supplements for getting more omega-3s? These are our top picks:

Omega-3s are types of polyunsaturated fats your body needs to function at its best.

There are three main types of omega-3 fats:

Foods like herring, sardines, salmon, and algae are rich in DHA and EPA. ALA is concentrated in plant foods like vegetable oil, walnuts, chia seeds, and flaxseed.

ALA can be used as-is for energy. But your body has to convert it into DHA and EPA before it can be helpful for other important functions.

DHA and EPA have a *lot* of other important jobs to do, including:

FYI: Even though your body can turn ALA into DHA and EPA, the conversion rate is very low. Only 0.5 to 5 percent of ALA converts into DHA, and 5 to 8 percent converts into EPA.

Try to get enough DHA and EPA directly through food or with a supplement.

How many omega-3s do you need daily?

Most folks can aim to get about 200 to 500 milligrams of EPA and DHA per day. Eating a few portions of fatty fish each week or taking an omega-3 supplement will get you there.

Some experts recommend taking between 2 and 4 grams of omega-3s per day to reduce your risk of cardiovascular disease.

Studies have shown that DHA and EPA supplements can benefit your health in a bunch of ways.

Not all inflammation is bad. Some inflammation is actually important for your health. Chronic inflammation, though, is a major cause of disease.

Research suggests that taking omega-3 supplements may help decrease inflammatory markers like interleukin-6, C-reactive protein, and tumor necrosis factor in some people. That could help reduce disease risk and improve overall health.

Omega-3s are strongly linked to heart health. Research suggests that taking omega-3 supplements may help decrease heart disease risk factors such as high triglyceride levels.

Research has found that omega-3 supplements can reduce triglyceride levels, both in general and in folks with an increased risk of heart disease.

Plus, omega-3s seem to have even more heart health benefits, including:

These effects may help reduce your risk of developing heart disease.

Just keep in mind that the omega-3 supplements you find at the store arent the same as prescription omega-3 products. Those have to come from a medical professional.

Omega-3s help support brain health in a few different ways.

Studies suggest that omega-3s may help protect against mental decline and improve brain function later in life.

Omega-3s play an important role in brain development as well. Thats why doctors recommend that you take an omega-3 supplement during pregnancy.

Omega-3s can benefit your health in many other ways too.

Taking omega-3 supplements may help improve symptoms of depression, reduce pregnancy complications, improve insulin resistance, and more.

OK, so omega-3s are crucial for health. But do you need to take them as a supplement?

If you eat at least two servings of omega-3-rich seafood (like sardines, salmon, mackerel, or herring) per week, you may not need an omega-3 supplement.

However, if youre not a seafood lover or you dont eat fish for ethical reasons, you might want to consider taking a supplement.

There are a few risk factors for developing low levels of DHA and EPA, including:

Your doctor may recommend a high dose fish oil supplement if youre at risk of developing heart disease or if you have an inflammatory disease like rheumatoid arthritis.

If youre not sure if you should be taking an omega-3 supplement, contact a doctor or a registered dietitian for personalized advice.

If youre interested in taking an omega-3 supplement, its important to choose the right kind for you.

There are a few different types of omega-3 supplements:

Levels of DHA and EPA can vary among supplements, but most contain 500 to 1,200 mg per serving. Talk with your doc if you need dosing advice.

Always choose omega-3 supplements from trusted brands.

Pro tip: Keep your omega-3s in a cool, dark place. Some manufacturers even recommend keeping them in the fridge. Omega-3s are fats and can go rancid if they get too hot.

There are tons of omega-3 supplements on the market. Here are some great choices for both fish- and algae-based supplements:

Omega-3 supplements are safe for most people. According to the National Institutes of Health, even high doses of up to 5 grams per day have no apparent negative health effects.

Most people dont experience side effects when taking omega-3 supplements. But you may experience a fishy aftertaste or a bit of indigestion after popping a fish oil pill.

Keep in mind that omega-3 supplements may cause interactions with blood-thinning medications. High dose supplements could interfere with blood clotting.

If youre on blood-thinning medications, talk with your doctor before taking omega-3 supplements.

Omega-3s are super important for your health. While you can get these helpful fats from food, omega-3 supplements have been linked to some impressive benefits.

If you dont eat a lot of seafood (or many omega-3-rich foods in general), talk with a medical professional about omega-3 supplements. A supplement might be a good way to make sure youre getting enough omega-3s in your diet.

See more here:

Omega-3 Supplements: Health Benefits and Top Brands - Greatist

Many popular diets promote the benefits of intermittent fasting. Studies show fasting may have advantages, but there is no consensus on what foods are best to break a fast with.

In recent years, intermittent fasting, alongside other types of fasting, has gained popularity, thanks to diets such as the 5:2 diet.

Different approaches advise someone to either reduce their calories or eat nothing on certain days or overnight.

What someone eats when they break a fast is not as important, but some experts advise a Mediterranean diet.

This article looks at fasting and its potential benefits. It discusses what to eat after fasting and provides tips for both short fasts and longer fasts.

Fasting has become popular because many people believe it may improve health, longevity, and weight loss.

Throughout history, people have practiced fasting for spiritual, survival, or religious reasons.

Popular approaches to fasting for health reasons include alternate day fasting, overnight fasting, and time-restricted eating.

According to a 2015 review, evidence from animal studies suggests that intermittent fasting could have benefits for weight loss and chronic disease prevention. The authors suggest this may be due to the effects of fasting on circadian rhythms, gut microbiota, and metabolic regulation.

Other research indicates that health benefits may be due to metabolic switching, where fasting triggers the body to switch its source of energy from glucose to fats and ketones.

The production of ketones, or ketogenesis, may enhance the bodys resistance to oxidative stress and inflammation, with beneficial effects for health and aging.

Some popular fasting diets, such as the 5:2 diet, advise someone to eat a Mediterranean diet because of its health benefits.

However, the critical aspect of fasting is restricting energy intake from food on certain days or hours. This method encourages metabolic switching to fat and ketones.

When someone starts eating again, their glucose levels increase, and the body transitions towards using carbohydrates as fuel. Therefore, it is more important what someone does and does not eat when fasting and less significant what they eat when breaking a fast.

However, for weight loss, someone may choose to eat less refined carbohydrates when they break their fast, as research suggests these can contribute to obesity.

A short fast may involve fasting for 16 hours overnight or reducing calories to 500600 for 2 days per week.

During these fasting periods, someone will either eat nothing or limit eating to a certain number of calories, depending on their approach.

Many nutrition experts recommend the Mediterranean diet for periods of low calorie fasting or regular eating days.

Some fasting diets allow people to consume vegetable broths or soups or vegetable juices, so long as they are within the number of calories the diet allows. People should always ensure they hydrate with sufficient water.

Individuals should also be aware that taking supplements, such as protein powders, gummy multivitamins, and branched-chain amino acids, may counteract the fasting effect.

Research suggests that combining exercise with intermittent fasting can result in improved mental and physical performance.

Some research shows positive effects of longer-term fasting, but this is in a medically supervised environment.

In a 2019 study, 1,422 participants fasted for 421 days for a total of 1 year. During the fasting periods, they consumed only water, juice, and vegetable soup totaling 200250 daily calories.

There was a subjective improvement in 85% of cases of a major health issue. The authors suggest the fasting was safe, and the subjects tolerated it well, with few side effects. These reported side effects included:

After fasting, the study researchers gradually reintroduced food over 4 days. They gave the participants organic vegetarian food increasing from 800 to 1,600 calories per day.

However, it is important to note that the study involved supervision by medical professionals. People should not undertake longer fasts without first consulting their doctor, particularly if they:

Fasting can have beneficial effects on health due to calorie restriction and metabolic switching.

Although not all fasts lead to ketosis, ketosis can decrease inflammation and oxidative stress and help people lose weight. It may also reduce their risk of chronic diseases.

There are various intermittent fasting approaches, some popular options being the 5:2 diet and 16-hour overnight fasting. What people need to eat depends on which method they choose. Generally, they will either consume nothing or reduce their calories on some days or hours of the day.

When breaking a fast, there are no particular rules about what to eat for the best effects.

However, some experts advise people to eat a healthy Mediterranean diet.

Avoiding added sugars and refined carbohydrates may also help people lose weight.

However, people should only take part in longer fasts after consultation with a medical professional.

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Does it matter which foods you break a fast with? - Medical News Today

Raise your hand if youve ever taken a supplement without talking to your doctor first. Dont worry, were not judging but were not encouraging that either. We know how it goes, you read something about this or that, make a self-diagnosis, then start tinkering with supplements. Maybe youve read about B12 or Omega-3 and experimented with a few brands. We get it. While its important to talk to your doctor before starting any supplements, for a number of reasons, when it comes to iron supplements, you definitely dont want to mess around. Heres what you need to know about iron before taking a walk down the supplement aisle.

Its true that iron deficiency affects 25 percent of the world population. But that doesnt necessarily paint an accurate picture of the United States, where iron deficiency is much more uncommon than in developing countries, explains Susan Levin, registered dietitian, and director of nutrition education for the Physicians Committee for Responsible Medicine.

Those at risk include pregnant women, menstruating women, infants, and athletes, especially female athletes and distance runners. As far as risk factors from the diet, according to a new review published in the journal Foods, vegetarians and vegans are at no greater risk than non-vegetarians. The point being, unless you are in an at-risk life stage or your doctor prescribes supplements based on a deficiency, You dont want excess iron in your body, says Levin.

Iron is toxic at a certain level, she says. Too much iron from supplementation can cause other unpleasant symptoms, such as nausea, vomiting, constipation, and abdominal pain. That said, there are times when iron supplements may be necessary to help correct iron deficiency anemia, a type of iron deficiency where the blood doesnt have enough red blood cells to deliver oxygen to your body. This is a condition your doctor and dietitian can help remedy.

Is it possible to get too much iron from food? Its rare, says Levin. But she brings up a genetic disorder called hemochromatosis, a gene mutation prevalent among Caucasians, affecting about one in 300 non-Hispanic whites, according to the Centers for Disease Control and Prevention. This is a condition in which too much iron is absorbed from food and stored in the bodys organs. The tricky part is that many people may not show symptoms, such as joint pain, abdominal pain, weakness, and bronze or gray skin, to name a few. Over time, this iron surplus can lead to liver problems, heart failure, diabetes, and reproductive problems. If you suspect you may have this genetic mutation or if someone in your family has it, talk to your doctor about testing.

We know that iron from meat, called heme iron, is more easily absorbed by the body than non-heme iron from plants, such as potatoes, lentils, beans, and mushrooms, so how come vegetarians and non-vegetarians have similar iron levels? Our bodies are smart, says Levine. When were low in iron, our bodies will absorb more of it, if you give it to them. This means that the absorption rates of iron from plants will fluctuate depending on your bodys iron status.

However, its important to be aware of certain blockers and enhancers of iron absorption. Dairy, for example, blocks the absorption of iron; Whereas vitamin C enhances absorption. Other blockers include eggs and tannins in tea and coffee. Its recommended to consume these things in-between meals for optimal iron absorption. During meals, consider pairing vitamin C-rich foods like red bell peppers with iron-rich foods like black beans. This strategy helps you take in more iron. To learn more about iron recommendations and tricks for pairing certain foods to better absorb iron and what to avoid, check out How to Get Enough Iron When Youre Following a Plant-Based Diet.

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3 Things to Know Before You Take an Iron Supplement - The Beet

Sleep, glorious sleep. We could all use more of it. And yetjust one more scroll through your favorite social media app, book chapter, podcast episode, late-night talk show. No more! If you've been biding time with nighttime distractions because you've been having trouble falling and staying asleep, know that help is on the way.

Turns out, a variety of natural supplements can help you enjoy a better night in dreamland. Below, registered dietitians weigh in on their top picks. As always, talk to your doctor before taking a new supplement. Read on, and for more on healthy eating, don't miss 7 Healthiest Foods to Eat Right Now.

Let's start with the most commonly known sleep supplement: melatonin. "You can't have a conversation about sleep without bringing up melatonin. Melatonin is [the 'sleep hormone'] and is created from the amino acid l-tryptophan. The pineal gland secretes melatonin at dusk, and levels continue to rise until mid-morning. Moderate levels of stress or exercise enhance your ability to secrete melatonin, but its cyclical ebb and flow is often disrupted in people with poor or inconsistent sleep patterns," says Paul Kriegler, RD/LD, a Registered Dietitian with Life Time.

"Melatonin secretion decreases with age, which could be part of the reason older adults sleep less," he continues, noting that along with for older adults, melatonin supplementation can be beneficial when traveling across time zones or adjusting to a new sleep schedule. Also worth noting: "In addition to supporting sleep, melatonin has been shown to support healthy cholesterol levels, normal inflammatory levels, and can support restful sleep, especially in those with neurodegenerative diseases, depression, chronic fatigue, fibromyalgia, headaches, and insomnia."

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Talk about a miraculous mineral for sleep. "Magnesium is involved in over 300 reactions in the body and is thought to regulate the body's internal clock, keeping the circadian rhythm steady. Magnesium also helps to regulate how excited the central nervous system gets and has been linked to reduced feelings of stress and anxiety," Megan Wong, RD, Registered Dietitian, for AlgaeCal explains. "Magnesium can also help to relax muscles, with magnesium deficiency possibly contributing to Restless Leg Syndrome, a common cause of sleep disruption."

Sharing Wong's excitement for magnesium as a sleep aid, Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, CT, elaborates: "Magnesium may help improve how many hours of sleep you get as well as the time it takes to fall asleep. This is particularly the case for older adults, according to a 2012 study in Journal of Research in Medical Sciences," says Gorin, who personally likes recommending magnesium threonate, a type of magnesium that may have brain health benefits. FYI: In the above study, as Wong notes, magnesium supplements were linked to significantly increased sleep time, melatonin levels, and improvements in subjective measures of insomnia.

READ MORE: 7 Healthy Diet Changes That Help You Sleep

Say "all aboard!" to this adaptogenic herb for a better night of ZZZs. "Ashwagandha can fight stress and anxiety and be an effective sleep aid," say Eat This, Not That! Medical Expert Board members Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins, authors of The Nutrition Twins' Veggie Cure and co-founders of NutritionTwins.com and the 21-Day Body Reboot, referencing this 2019 double-blind, randomized, placebo-controlled study.

"The leaves of the plant contain triethylene glycol, which has been found to induce sleep. Ashwagandha improves sleep quality and helps people to sleep longer and may be especially helpful for people who suffer from insomnia."

"GABA (gamma-aminobutyric acid) is an amino acid that is naturally occurring in the body. It acts as a neurotransmitter in the brain, which is a chemical messenger. GABA's role as a neurotransmitter is to inhibit or block some signals to decrease nervous system activity, leading to a calming effect," comments Trista Best, MPH, RD, a registered dietitian at Balance One Supplements.

"Supplementing with GABA is certainly an option for someone who is having difficulty falling asleep, especially for those with reason to believe they have significantly low levels. Because GABA has a calming effect it can lead to excessive drowsiness," she continues, noting that this is why it should be taken before bed when there is no need for driving.

Cannabidiol, more commonly known as CBD, is one sleep-promoting supplement that gets the seal of approval from Kylie Ivanir, MS, RD, who runs her own private practice called Within Nutrition. "CBD, one of the main cannabinoids in the cannabis plant, interacts with the endocannabinoid system which helps regulate many processes in the body. While difficulty sleeping may be due to a variety of reasons, if it is caused by factors such as anxiety CBD may be beneficial," she says.

"Research shows that CBD can have a calming effect, which can help reduce stress and improve sleep quality. Furthermore, if chronic pain is interrupting sleep, CBD has also been shown to help relieve pain and thereby aid in sleep. CBD may also interact with receptors in the brain that govern sleep-wake cycles, promoting sleep directly," she adds, pointing to this scientific review of cannabis, cannabinoids, and sleep.

Research indicates that lemon balm may lower anxiety and improve sleep disturbances. We're all ears. (And hooking it to the kettle to brew a few bags of lemon balm tea.)

"This soothing herb takes the edge off and lowers stress and cortisol. It may reduce depression, and it's great for insomnia," as The Nutrition Twins shared in one of their newsletters. They recommend brewing two or three bags of lemon balm tea or taking it as a supplement. Another idea: "Add some liquid [lemon balm] extract to water and even take it in the middle of the night if you're tossing and turning."

READ MORE:4 Best Teas for Sleep, According to Experts

Nope, we're not talking Jujubes, the beloved gumdrop candies (sorry). "Jujube could be the most popular fruit you have never heard of! Jujube is popular through many Asian countries, and in fact, is the second most used herb in Taiwan for supporting healthy sleep," offer Professor Choi Seung-hoon MD (KM), Ph.D. and Kerry Hughes, BS, MS, citing studies like this and this.

"Jujube is a shrub or small tree that has shiny green leaves and thorny branches, but its main attraction is its fruit, which are purplish-red, and which wrinkle like dates as they ripen fully. They are popular as snacks, but the seed and fruit extracts have also long been used traditionally for supporting health and deep, restorative sleep." For more ways to support your sleep health, check out40 Best and Worst Foods to Eat Before Sleep.

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Best Supplements for Sleep, According to Experts | Eat This Not That - Eat This, Not That

Vitamins and minerals are substances the body needs to function in more ways than you may think. Too often people find themselves dealing with painful headaches, lethargy, or other symptoms and wonder why they get them so often.

The pins and needles that tingle your skin or the excessive hair you seem to lose in the shower have reasons. Vitamin and mineral deficiency is real, even in America. Its imperative to ensure youre getting enough of both each day.

Whats the difference between vitamins and minerals? How much is too much or how do you know if youre consuming too little?

Keep reading to get the answers.

Vitamins help the body build, digest, and repair itself. They are inorganic compounds. This means theyre capable of being broken down via sources like air, heat, and light.

When you look at vitamins, there are two main types: vitamins that are water-soluble vs fat-soluble. All this means is the capability of the vitamin to activate in the body.

Water-soluble vitamins dissolve best in water and are easier for the body to break down. This is because our bodies are made mostly of water. While this is good, its also important to understand the body is just as likely to remove the water-soluble vitamins it takes in.

The body removes water-soluble vitamins in the urine. You are unlikely to overdose on any of these vitamins due to this mechanism. Water-soluble vitamins consist of:

These vitamins are coenzymes that help perform a range of functions. The B vitamins have their own essentials roles. The body uses water-soluble vitamins right away as there is always a constant supply of water.

Vitamin C is particularly important for the immune system. Its best to talk with your doctor to determine if you have any deficiencies or notice symptoms before buying vitamins online.

Fat-soluble vitamins work just like water-soluble vitamins. The only real thing that sets it apart is that they dissolve in body fat, not water. Body weight can play a strong role in the uptake of these vitamins.

For example, people who are overweight are more likely to deal with a fat-soluble deficiency. This is because excess body fat impedes proper utilization. There are 4 fat-soluble vitamins:

The best times to take fat-soluble vitamins will be during the times you consume a high-fat meal. Like water-soluble vitamins, fat-soluble vitamins have their own unique roles.

For example, vitamin A geals maintain good eyes, bones, teeth, and skin. Vitamin D also has a role in healthy bones and teeth. Vitamin D, also known as the sunshine vitamin, also has a strong relationship with skin pigmentation.

Minerals are inorganic compounds which means theyre capable of maintaining their chemical structure despite harsh exposure to elements like heat or air.

Minerals are naturally occurring substances the body needs to complete functions. Minerals are needed to help regulate your heartbeat, create hormones, build bones and muscle, and support brain function.

There are 13 primary minerals your body needs. The body requires micronutrients in smaller amounts:

The best way to ensure your body gets all the nutrients it needs is to eat a variety of foods. Trace minerals are also needing in small amounts:

Seasalt is a great way to ingest the minerals you need if youre not certain youre getting enough. You should monitor your intake for each. Having too much of one mineral can result in the deficiency of another mineral.

Both vitamins and minerals are both important in sustaining life by converting the food we eat into energy and repairing cellular damage. Still, there are differences between the two that make each unique.

Vitamins help the body release energy it receives from food. Vitamins are crucial components of many coenzymes. Vitamins help the body to produce energy to help you work, whether consciously or not.

Vitamins also assist the body in building proteins and cells. This is most important during healing when you need to make new cells rapidly.

The body produces a lot of collagen to bind wounds and keep skin taut. Vitamin C is a must for this as it supports new blood vessels and plays a role in keeping the immune system strong.

There are a few minerals that also function as electrolytes. Electrolytes aid in regulating muscle and nerve function.

They also help maintain water and acid-base balance. Youre more likely to develop bodily disorders if you have a disruption in electrolyte balance. The body uses minerals for osmosis to ensure proper water balance.

Minerals also carry out tasks for transferring oxygen to the body (iron) and assisting with the creation of hemoglobin (copper). Minerals are needed to help the body fend itself from damage to body cells. Minerals are key enzymes in enhancing various activities within the body too.

Vitamins and minerals may be different, but the body needs both to work in optimal condition and survive. You wouldnt be able to do this by living on junk food and empty calories.

If you are deficient in either, you may experience unusual and persistent symptoms such as hair loss, headaches, lethargy, nausea, or a rapid heart beat. This is your bodys way of telling you something is wrong.

While you need all essential nutrients to remain in good health, its helpful to learn the difference between vitamins and minerals. Being more informed allows you to better determine which your body needs more of depending on any symptoms you may have.

The daily supplements you take each day also become more than just a routine. Once you know what vitamins and minerals do for your body, you feel good taking them. They become as important as medicine

Interested in reading other topics like this and more? Feel free to check out more of our website.

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The main difference between vitamins and minerals - AZ Big Media