Monthly Archives: June 2022

Breastfeeding or lactation supplements may help increase a persons milk supply when nursing. Usually, lactation supplements contain plant or herbal ingredients.

There is little research into the effectiveness or safety of lactation supplements. Some studies suggest the benefits are psychological rather than physical.

This article discusses lactation supplements and their potential effectiveness in boosting milk supply. It also lists a few lactation supplements currently available on the market.

Lactation supplements are a type of galactagogue, a substance that may increase or improve milk supply in nursing people.

Galactagogues are available in different forms, including pharmaceutical drugs and herbal or food supplements.

Many lactation supplements use plants or botanical ingredients that have properties believed to increase milk production.

Some typical ingredients in over-the-counter lactation supplements include:

Most lactation supplements are available as tablets or capsules that a person takes orally. Another form is lactation tea. Herbs in lactation tea are usually in lower concentrations than those in supplements.

Learn more about foods and ingredients that may help lactation here.

Lactation supplements theoretically increase milk production in lactating people by interacting with dopamine receptors and boosting prolactin levels.

Dopamine and prolactin are hormones. Higher prolactin levels occur during lactation. Dopamine may inhibit prolactin release, potentially affecting milk supply.

Research conducted in Australia found that 60% of survey respondents who were actively nursing reported using at least one galactagogue, including herbal lactation supplements such as fenugreek, and pharmaceutical galactagogues such as domperidone.

Domperidone is an anti-nausea drug that inhibits dopamine activity. People may use off-label to increase lactation. However, it does not have FDA approval for sale in the United States.

There is debate on whether galactagogues and lactation supplements are safe and effective at increasing milk supply.

A 2017 review found that fenugreek can significantly increase milk supply. The same study notes that C. amboinicus and palm date were more effective than fenugreek at stimulating milk production.

However, lactation supplement safety and measurable benefit is unclear.

One study noted that herbal galactagogues may have psychological benefits because they boost confidence and feelings of self-efficacy in people who are nursing.

As with many herbal supplements, some users claim that lactation supplements work for them, whereas others do not. Some people claim that lactation supplements reduce their milk supply. These are anecdotal claims with no supportive research.

Some users claim that lactation supplements work best with a mixture of herbs. One popular combination is a mixture of fenugreek and blessed thistle.

Overall, studies show little evidence to support the use or safety of lactation supplements. More research is needed to determine the efficacy and risks of using galactagogues to increase milk supply in lactating people.

People hoping to increase their milk supply should speak with their doctors before using an herbal lactation supplement.

Healthcare professionals may advise on safe options for and what to avoid due to medication interactions or existing health concerns.

The FDA does not regulate herbal lactation supplements. This means that the ingredients, dosage, and production of these supplements do not undergo monitoring for quality or consistency. This may cause supplements to have different dosages than advertised.

There is minimal FDA regulation of the supplement industry. Pregnant and nursing people should exercise caution when considering any supplement. Some herbal supplements may interact with medications or other supplements.

People should consider two main factors when choosing an herbal galactagogue: safety and reported efficacy.

People should avoid supplements that may interact with medication or health conditions. For example, pregnant people should avoid fenugreek.

Look for products with third-party lab testing and certifications. This demonstrates that the products undergo quality control assessments.

Third-party testing certifications and resources include:

Consumers may also want to consider the supplements form. Those who prefer not to swallow pills, for example, may want to choose a liquid delivery supplement.

Other considerations include cost. Consumers may want to compare the prices based on the amount of the product they get for a certain price.

People should speak with a doctor to determine whether lactation supplements are right for them and, if so, which ones to consider.

A popular alternative to lactation supplements is lactation cookies. Recipes are available across the internet. Typical ingredients include oats, flaxseed, and brewers yeast.

There are no safety concerns and health risks for lactation cookies. Most recipes use common kitchen ingredients.

There is no existing evidence to support the effectiveness of lactation cookies, though a study is currently in progress.

Learn about what to eat and what to avoid when nursing here.

Before trying lactation supplements, nursing people may want to try increasing how often they nurse. Mammary glands often increase milk production in response to demand from a babys suckling. Using breast pumps as an alternative may also help stimulate milk production.

Learn about the best breast pumps here.

People may wish to consult a lactation consultant or support group for advice and encouragement. Some options include finding a local International Board Certified Lactation Consultant (IBCLC) or a La Leche League International (LLLI) group. They can offer personalized guidance on nursing concerns such as milk supply.

Prescription medications are another alternative to herbal lactation supplements. One option is metoclopramide, which elevates prolactin levels and can increase milk supply. A doctor can advise on whether lactation medication is a suitable option.

Nursing people should try to get adequate rest, consume a nutritious diet, and drink water regularly. Healthy lifestyle choices may help increase milk supply.

Learn more tips for improving lactation here.

Common questions about lactation supplements include:

Nursing people may benefit from establishing a steady milk supply within the first couple of weeks postpartum. However, no studies indicate when is best for people to start taking lactation supplements.

Some people start taking lactation supplements during pregnancy. However, not all herbal supplements are safe for use during pregnancy.

Pregnant people should speak with a doctor before taking lactation supplements. Some herbal supplements, such as fenugreek, are not safe for people who are pregnant.

There is little research supporting the effectiveness or safety of lactation supplements. Some studies show that ingredients such as fenugreek, C. amboinicus, and palm date may help increase milk supply. However, their safety is unknown.

Reviews indicate that lactation supplements may have a psychological effect, improving peoples feelings about nursing and milk supply without necessarily having a measurable impact.

Herbal lactation supplements may help people increase their milk supply. Popular herbs in these supplements include fenugreek, blessed thistle, milk thistle, anise, and fennel.

There are many herbal lactation supplements currently available on the market. While anecdotal evidence from consumers may purport benefits, actual research into their safety or effectiveness is lacking.

People should speak with a doctor before taking a lactation supplement. A doctor can advise on the safest options for an individual while considering alternatives, such as lactation consultants, lifestyle changes, and medication.

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Breastfeeding supplements to increase milk supply: Effectiveness and choosing - Medical News Today

Age matters when it comes to taking certain medications and supplements. According to the U.S. Drug and Food Administration "As you get older, body changes can affect the way medicines are absorbed and used. For example, changes in the digestive system can affect how fast medicines enter the bloodstream. Changes in body weight can influence the amount of medicine you need to take and how long it stays in your body. The circulatory system may slow down, which can affect how fast drugs get to the liver and kidneys. The liver and kidneys also may work more slowly, affecting the way a drug breaks down and is removed from the body." Knowing which medications and supplements to stay away from as we get older could make a big difference healthwise and experts reveal to us which ones to avoid and why. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Jeff Gladd, M.D., chief medical officer at Fullscript, and integrative medicine physician tells Eat This, Not That! Health, "Iron is a mineral found in many multivitamins formulated for women of reproductive age; however, iron supplementation is generally not necessary for postmenopausal women and women over 50. Once a woman enters her 50s and no longer menstruates, her iron requirements decline by nearly 45%. While iron plays an essential role in the formation of red blood cells, consuming excess iron can affect zinc absorption and contribute to unpleasant gastrointestinal symptoms such as constipation, diarrhea, nausea, vomiting, and abdominal pain.

All of that being said, I find it necessary to test all patients' levels of total body iron to assess optimal status. While the likelihood of deficiency is lower in men as well as women over 50 years old, the intake from the diet and health of the digestive tract for absorption may still be playing a role in deficiency."6254a4d1642c605c54bf1cab17d50f1e

Dr. Gladd explains, "High blood pressure (hypertension) affects nearly half of adults, and the risk of developing high blood pressure increases with age. Adults with high blood pressure should avoid taking licorice root, a popular herbal supplement often used to support adrenal gland function.

Research shows that licorice root can elevate blood pressure and interact with blood pressure medications. Licorice root can also reduce potassium levels, an important mineral that helps regulate blood pressure.

Licorice is also used for digestive health, as it provides support for mild irritation of the digestive lining. This should always be in the deglycyrrhizinated licorice (DGL) form. Removing glycyrrhizin ensures that the blood pressure-impacting part of the root is removed and is often safe to be taken by most. It is best to work with an integrative medicine provider who can make personal recommendations and help guide the risks and benefits of therapies as well as monitor their impact on one's health."

Dr. David Culpepper, MD and Clinical DIrector of LifeMD shares, "After 50, I would exercise caution when taking B-complex vitamins. Vitamin B3 (niacin) and Vitamin B9 (folate) in particular can build up and put a strain on your liver when it tries to flush the excess out of your bloodstream. As many people are concerned primarily about getting enough B12 because of its benefits to the brain and blood cells, I would suggest taking a B12 alone and skipping the B-complex."

Dr. Culpepper says, "As far as medications, I would caution those over 50 against using the decongestant pseudoephedrine. This over the counter medication is a vasoconstrictor, meaning it narrows the blood vessels. This can cause an increase in blood pressure, which can be dangerous for those over 50, especially anyone at risk for heart disease."

Dr. Culpepper explains, "I would offer similar cautions against many herbal stimulants for those over 50. Many of these also cause vasoconstriction and the associated hypertension (high blood pressure). There are many herbal supplements in this category, but some of the common ones are ginkgo biloba, ginseng, Siberian ginseng, guarana, and gotu kola. Many of these are found in energy drinks and other products marketed for an energy boost. Always read the ingredients on such products, and keep in mind that a product touted for its energy boosting properties is likely to cause a boost in your blood pressure as well."

Karin Ashley, an Integrative Women's Health Nurse Practitioner explains, "Folic acid is a synthetic version of folate, also known as vitamin B9. Folic acid, along with other vitamins, is added to a number of foods to fortify them. Supplementing folic acid in addition to the fortified foods can cause an imbalance in metabolism, leading to vitamin B12 deficiency. Older adults are more prone to vitamin B12 deficiency to begin with due to the natural decrease in stomach acid, which is needed to absorb nutrients from food. Risk of over-supplementation can be decreased by eating less foods (mainly breads and cereals) that have 'enriched flour' in the ingredient list."

Ashley emphasizes, "It's really important for consumers, especially older adults, to read labels on nutritional supplements. It is true that older adults may need to supplement protein, fats, vitamins, and minerals, but they should be selective about the source. Many supplement shakes have added artificial sweeteners like acesulfame K and aspartame, which have been associated with an increased risk of stroke and dementia, two things that older adults are at higher risk for. These sweeteners are also added to beverages and foods labeled 'diet' and 'low sugar,' so check those labels!" And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

Heather Newgen

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Never Take This After Age 50, Warn Experts Eat This Not That - Eat This, Not That

Teenagers have different nutritional needs than adults (1).

From puberty through early adulthood, the body is in a stage of rapid growth. To support proper growth and development, teens need a steady supply of calories and nutrients on a daily basis.

A diet high in nutritious foods can benefit their overall health, but a diet that lacks essential nutrients or provides inadequate calorie intake can directly affect cognitive performance, mood, metabolic health, and more.

Plus, less healthful dietary patterns established during adolescence can increase the risk of health complications later in life (2, 3).

However, following a nutritious diet that covers the bodys needs for macro- and micronutrients can be challenging for teens for many reasons, including food preferences and availability as well as social and parental influences (1).

Plus, teens can be heavily influenced by mass media, including social media, which may have negative effects on body image, dietary intake, and more.

Considering these factors, its easy to understand why many teens as well as their parents and caregivers are unsure what constitutes a healthy diet and which foods they should regularly eat.

This article explains healthy eating for teens, including nutrient recommendations, how to build healthy meals, eating tips, and more.

Adolescence is defined as the period between ages 1019 years old. Early adolescence happens between the ages of 1014, while late adolescence occurs between the ages of 1519 (1).

During adolescence, the body goes through rapid growth, including changes in body composition as well as sexual and cognitive development.

Height, weight, muscle mass, and bone density increase significantly, and organs like the heart, brain, and liver grow in size. In fact, 50% of adult body weight is gained during adolescence (1).

Because adolescence is a long period of time that involves significant growth and development, its essential to provide the body with optimal nutrition by choosing nourishing foods and consuming enough calories on a daily basis.

Teens should learn the importance of a healthy diet and understand how to fuel themselves appropriately for many reasons, including:

Teenagers are in a stage of rapid growth, which is why its essential for teens to take in enough calories and nutrients on a daily basis. An inadequate diet can negatively affect mood, energy levels, academic performance, and more.

In order to support optimal growth and development, teens need to hit certain calorie and nutrient recommendations on a daily basis.

Nutrition needs depend on factors like age, sex, and activity levels.

A growing body needs a constant supply of energy. The foods you eat provide your body with calories from the three macronutrients; protein, carbohydrates, and fat (7).

Between the ages of 1013, boys and girls have similar calorie needs. However, boys calorie needs increase from 14 on, while girls have the same calorie needs from ages 1218.

Heres a breakdown of the current estimated calorie recommendations for moderately active adolescents from the 2020-2025 Dietary Guidelines for Americans (7).

Keep in mind that these are calorie estimations that give a general idea of how much kids should eat at specific ages. Calorie needs change based on factors like activity levels, so you may need more or fewer calories per day.

For example, teenage athletes participating in physically demanding sports may require up to 5,000 calories per day in order to maintain their body weight (8).

You may want to personally estimate your teens calorie intake if youre worried that they arent consuming enough, but remember that its not generally appropriate for kids to count calories. Its linked to disordered eating behaviors, especially in young people (9, 10).

Protein, fat, and carbs are macronutrients, or nutrients your body needs in large amounts.

Getting enough of all three each day is important for growth and many other aspects of health (1).

The current protein recommendations for kids ages 1018 range from .38.43 grams per pound (0.85.95 grams per kg), depending on sex and age.

However, some experts argue that current recommendations are based on outdated techniques and that many teens like those who are highly active in sports need much more protein than currently recommended (11).

After all, protein is required for proper growth and development, including muscle protein synthesis and skeletal growth (11).

Recent research suggests that teen athletes may need about .68 grams of protein per pound (around 1.5 g/kg)per day to replace amino acid loss and to support growth and development (6).

Keep in mind that protein needs are highest for 1114-year-old females and 1518-year-old males. However, its important that all teens, no matter their age, have a source of protein at every meal and snack (1).

In addition to protein, teens need adequate amounts of carbs and dietary fat. Like protein, needs for fat and carbs depend on factors like activity levels and sex.

In general, kids require between 4565% of total calories from carbs, 2535% of total calories from fat, and 1035% of total calories from protein (7).

Whats more, its important for teens to get enough fiber in their diet from foods like vegetables, fruits, beans, and nuts. Its recommended that teens take in between 2234 grams of fiber per day, depending on age and sex (7).

Teens diets are more likely to be low in certain micronutrients, including vitamins and minerals.

Teenage girls are more likely to be deficient in iron and iodine than teen boys. In fact, iron deficiency may affect up to 16% of teen girls in the US (12, 13).

Vitamin D deficiency is also common amongst teens. Studies suggest that the prevalence of vitamin D deficiency in US teens ranges from 2142%, depending on factors like geographic location, skin color, body weight, and diet (14).

Having overweight or obesity, having darker skin color, having a medical condition that impacts vitamin D absorption and utilization, and spending little time outdoors all appear linked with an increased risk of vitamin D deficiency (14, 15).

Vitamin D is vital to proper growth and development, so its important for teens to have their vitamin D levels tested to make sure their levels are optimal. Teens who are low or deficient in vitamin D may require treatment with supplements or high-dose injections (16).

In addition to the vitamins and minerals listed above, teenagers diets are more likely to be low in other nutrients, including zinc and calcium (17).

Teens, parents, and caregivers should keep in mind that nutrient deficiencies are more likely to occur in teens who follow restrictive diets like vegan diets as well as in teen athletes, teens with certain medical conditions, and teens with eating disorders (18, 19, 20, 21).

Needs for calories, macronutrients, and micronutrients depend on factors like sex, age, and activity levels. Teens are more likely to become deficient in several micronutrients, including iron, zinc, calcium, and vitamin D.

Fueling your body with the right foods can help you feel your best and support your energy levels so you can excel in school and participate in hobbies that you enjoy.

But many teens rely on quick, convenient foods to fill up, like fast food, sweets, and packaged snack foods.

Even though these foods can absolutely be enjoyed in moderation, its best for anyones diet especially growing teens to consist of mostly whole, nutrient-dense foods.

Having consistent meals and snacks that provide healthy sources of protein, fat, and fiber-rich carbs is best for teens.

Here are some examples of healthy foods to include in a teens diet:

Foods like these should make up the majority of a nutritious teenage diet.

However, its perfectly healthy for teens to enjoy their favorite foods as well, even if theyre not considered the most nutritious.

After all, enjoying meals and snacks with friends and family is an important part of teenage social interaction and celebration.

When putting together a meal or snack, its important to make it both nutritious and satisfying.

Choosing foods that contain protein, fat, and fiber-rich carb sources can help ensure teens are getting the nutrients they need for proper growth and can help keep them fueled so they can feel their best.

When planning a meal or snack, make sure it contains sources of protein, fat, and carbs. Protein is especially important for growing teens, so a source of protein should be added to every meal and snack.

Protein is the most filling of the three macronutrients. This means that protein can help you feel satisfied after eating and may help reduce the need for snacking (22).

Fiber is essential for digestive health and can also help you feel full, so prioritizing sources of fiber-rich carbs like whole grains, starchy vegetables, and beans is a smart choice (23).

Fat is also important for teen health. Fat is a source of energy for the body and is needed for growth and development, cellular function, the absorption of fat-soluble nutrients, and many other important bodily processes (24).

For example, a satisfying, well-rounded breakfast could be scrambled eggs for protein, sliced avocado for healthy fat, and some sauted potatoes or fresh fruit for a carb source.

Getting enough fruits and vegetables is essential for teens. However, its normal for teens to be a bit picky about food choices, and they may not like all fruits and vegetables.

As long as teens are regularly eating vegetables and fruits, even if theyll only eat a few different ones, thats OK.

If a teen is exceptionally picky with their food choices, trying new foods often can help. Research shows that the more youre exposed to foods like vegetables, the higher the chances are that youll learn to accept and like those foods (25).

Increasing diet variety by trying new foods can help ensure that teens are meeting their macro- and micronutrient needs.

Its not necessary for teens to avoid any food except for in the case of allergies or medical conditions.

Still, certain foods and beverages should be limited in order to promote optimal health and reduce the risk of unwanted weight gain as well as conditions like heart disease and even depression or anxiety.

For example, diets rich in sugary foods and drinks have been linked to an increased risk of many health conditions in teens, including (26, 27, 28, 29):

This is why its essential for teens to limit foods and beverages high in added sugar like sugary breakfast cereal, sweetened yogurt, pastries, cookies, candy, soda, energy drinks, sweetened coffee beverages, and ice cream.

Additionally, refined grains like white bread and ultra-processed foods like fast food and some packaged snacks should be limited as well, as diets rich in these products are associated with a variety of health issues in teens, including metabolic syndrome (30, 31).

In general, its best for teens to consume a diet high in nutrient-dense foods, while enjoying foods like cookies, ice cream, and snack foods on occasion.

Balanced meals and snacks can support energy levels. Meals and snacks should provide protein, fat, and carbs. Although its not necessary for teens to avoid foods and beverages like sweets, its best to limit ultra-processed foods and added sugar.

Most teens have a lot on their plate, so nutrition can sometimes take a backseat after priorities like school, sports, and social lives.

But eating healthy doesnt have to be difficult, nor does it have to exclude foods that are important to your teens cultural identity.

When it comes to diet, the most important thing for teens to focus on is fueling themselves regularly. Skipping meals isnt healthy and can negatively affect mood, energy levels, and academic and sports performance (32).

Although needs vary, most teens need three meals per day plus a snack or two, depending on factors like activity levels and body size.

Keep in mind that teens who are extremely active, such as those who are participating in multiple sports, need many more calories per day and may require additional meals and snacks to maintain their weight.

In addition to eating regularly, choosing meals and snacks made up of nutritious ingredients that provide protein, fat, and carbs helps ensure teens are getting optimal amounts of macro- and micronutrients.

Here is a 3-day basic healthy meal plan for teens, plus some snack ideas.

In addition to eating regularly, its important that teens stay hydrated throughout the day by drinking plenty of water.

Its recommended that teens limit sugar-sweetened beverages like soda and sweetened fruit drinks and stick to mostly water to meet their hydration needs (33).

Of course, teens have different dietary preferences and may decide to eat in a certain way that feels best for them. For example, some teens may want to eat a more plant-based diet for ethical or cultural reasons.

Dietary patterns like plant-based diets or Mediterranean-style diets can be healthy choices for teens, as long as the diet is well-rounded and provides the calories, macronutrients, and micronutrients necessary for optimal growth and development.

Keep in mind that restrictive diets that cut out entire food groups or restrict certain macronutrients or calories are generally inappropriate for teens.

Under specific circumstances, special diets like the ketogenic diet may be used to manage medical conditions like epilepsy. However, these diets should only be followed if prescribed and monitored by a medical professional (34).

Otherwise, its not appropriate or necessary for teens to follow restrictive diets. Doing so may harm their physical and mental health as well as negatively affect their growth and development.

Building healthy meals doesnt have to be difficult. Choose balanced meals and snacks that provide your teens body with the nutrients it needs for optimal health.

Now more than ever, teens are under immense pressure to look a certain way.

Studies show that exposure to social media significantly increases the risk of body dissatisfaction and body image disorders in teens, which can harm physical and mental health (35).

Social media exposes teens to unrealistic body and beauty standards as well as dangerous diet advice, and teens are often tempted to mimic the supposed eating patterns of influencers, models, and celebrities.

Its completely normal to want to fit in and look a certain way, but its critical to never put your health at risk in order to lose weight or change your body.

Your body will change as you grow and develop, and its normal to experience fluctuations in body weight during adolescence.

While focusing on fueling your body with nutritious foods and staying active can help keep you healthy and happy, concentrating too much on your food choices, body weight, or activity levels can negatively affect your physical and mental health (36, 37).

If youre struggling with your self-esteem, body image, or body weight, or think that you may be overly concerned with calories or food choices, its important to tell a trusted healthcare provider or other adult. They can help you get the care that you need.

If youre not comfortable telling an adult in your life, reach out to a hotline like Teenline for support and resources.

While focusing on fueling your body with nutritious foods and staying active can help you stay healthy and happy, its important to understand that being restrictive with your food choices, body weight, and exercise regimen can harm your health.

Teens require a steady supply of nutrients in order to feel their best.

A healthy diet that consists of regular meals and snacks made up of nutrient-dense foods helps supply teens with the nutrients they need for optimal health.

Plus, a nutritious diet can support academic and sports performance and decrease the risk of health conditions like anxiety, obesity, and heart disease.

Healthy habits like fueling up with a variety of nutritious foods, staying active, drinking enough water, and maintaining a positive relationship with your body can help keep you happy and healthy throughout your teenage years and into adulthood.

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Healthy Eating for Teens: What You Need to Know - Healthline

Having arthritis means that you have swelling and tenderness in one or more of your joints. Receiving this diagnosis, as 58.5 million American adults have, can cause a person to feel joint pain, experience unintentional weight loss, and even have trouble moving around or performing certain tasks (like typing).

Many factors can contribute to a person's risk of developing arthritis, including one's genetic makeup, past injuries, experiencing an infection, and diet.

Regardless of the cause, for those living with chronic pain in their joints, finding ways to manage the effects of arthritis can be life-changing. While there isn't one remedy that will guarantee arthritis symptom relief, making small changes in your diet and lifestyle, including adding a supplement to your routine, may profoundly impact your pain and discomfort. One supplement you can consult your doctor about taking to manage arthritis is a turmeric supplement. Read on to learn why, and for more, don't miss4 Best Drinking Habits for Arthritis Symptoms, Say Dietitians.

Supplements can be explored when searching for ways to manage arthritis symptoms. From fish oil to certain antioxidants to even collagen peptides, there are plenty of pill choices that may help your body manage arthritis a bit more effectively. But among the many supplement choices out there, the #1 choice for arthritis is a turmeric supplement.6254a4d1642c605c54bf1cab17d50f1e

Yellow in color and potent in flavor, turmeric has been used for centuries as both a flavorful addition to many dishes and a potent anti-inflammatory agent. The reason turmeric has been used for centuries as a remedy for many conditions is because of the curcumin compound it contains. This compound is what gives this root its anti-inflammatory properties, making it a go-to remedy for pain management, headache relief, and possibly arthritis symptom support.

RELATED:Best Supplements for Arthritis, Says Dietitian

According to results of a systematic review and meta-analysis of eight articles, results showed that turmeric extract at a dose of about 1,000 milligrams per day of curcumin can be used as a treatment for arthritis.

In another systematic review and meta-analysis, data showed that, after evaluating sixteen randomized controlled trials that included 1,810 adults with knee osteoarthritis, turmeric extracts significantly reduced knee pain and improved physical function compared to placebo. Too, turmeric extracts had 12% fewer adverse events than non-steroidal anti-inflammatory remedies (like Advil) and similar rates to placebo.

When choosing a turmeric supplement, opting for one that also contains piperine, or black pepper extract, can help increase the bioavailability of the curcumin, ultimately helping your body take the most advantage of this natural compound. And ensuring that the brand you choose is certified by third-party organizations will help ensure you are actually getting what you are paying for in those little capsules.

Besides adding a turmeric supplement to your routine, there are numerous things that people can do that may help offer some aid, including:

When it comes to food choices, leaning on certain patterns and individual foods may help people manage their arthritis symptoms as well. Generally speaking, anti-inflammatory foods are recommended for those who have this condition to help offer some relief.

Some anti-inflammatory foods that can easily be included in an arthritis-friendly diet include:

And along with focusing on these anti-inflammatory additions to your diet, people with arthritis can limit alcohol, excessive amounts of added sugars, and processed meats to help manage their symptoms as well.

RELATED:The #1 Worst Food for Arthritis, Says Dietitian

Before you start taking turmeric (or any supplement for that matter), be sure to ask your health care provider if it is an appropriate choice for you. Since supplemental doses of turmeric can negatively interact with anticoagulants and diabetes-managing drugs, it is important to review your supplement plan with your personal health care provider.

Having arthritis can be challenging and uncomfortable, to say the least. But making small changes in your diet and lifestyle, including taking a turmeric supplement, may profoundly impact your pain and discomfort. As long as it is ok with your doc, why not give turmeric a shot?

RELATED:5 Worst Eating Habits for Arthritis After 40, Say Dietitians

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Lauren Manaker MS, RDN, LD, CLEC

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The #1 Best Supplement for Arthritis, Says Dietitian Eat This Not That - Eat This, Not That

Choline is essential for healthy liver function, and research has linked choline deficiency to fatty liver disease. There is no evidence to suggest that choline can reverse fatty liver disease but it may help to prevent the condition.

This article explores choline and how it affects the liver. It explains different types of fatty liver disease and how a person may manage them. Additionally, it outlines daily requirements for choline and how a person may consume choline in foods and supplements.

Choline is an essential nutrient that people need to maintain overall health. Although the body produces some choline, people also need to consume it in food to obtain the amounts they require. Choline has several functions in human health, such as:

Research on humans and other mammals suggested that choline is necessary to maintain the livers normal function. Scientists in the 1930s demonstrated that choline deficiency caused fatty liver disease in dogs and rats. The scientists introduced choline to the animals diet and found that this resolved the disease.

Choline plays a role in the metabolism of amino acids and methylation reactions in the body. Methylation reactions are essential for gene expression.

Choline also plays an integral part in fat metabolism in the liver and regulating homocysteine. Furthermore, choline supports the membranes of mitochondria, which are the energy components in cells.

The body can produce choline from phosphatidylcholine which is a type of specialized fat molecule, or phospholipid. However, people also need to consume choline from foods to obtain enough of the nutrient and keep the liver healthy.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), there are no approved medications to treat NAFLD. Healthcare professionals recommend treating NAFLD with weight loss.

However, scientists have studied the effects of choline on fatty liver disease.

For example, an older study in China indicated that the highest choline intake of 412 milligrams (mg) a day, was associated with a lower risk of fatty liver disease in women with a moderate body mass index (BMI), between 18.524.9. This lower risk was in comparison to the lowest intake of 179 mg a day.

However, the researchers found no association between choline intake and lower risk of fatty liver disease in women with obesity or more weight.

Another older study of 664 individuals with NAFLD or NASH found that postmenopausal women with deficient choline intake had worse fibrosis. However, the researchers did not identify choline as a contributor to disease severity in other groups of people.

A recent 2022 case-control study found that a combined high intake of choline and betaine was associated with an 81% reduction in visceral obesity-related fatty liver disease. However, the ideal dosage of choline remains unclear.

Further conclusive research into the effects of choline on fatty liver disease is necessary.

The National Institutes of Health (NIH) advises that the amount of choline someone depends on several factors:

There is insufficient information for experts to establish an accurate average requirement of choline. However, the NIH advises that the following amounts of choline are adequate to prevent liver damage:

Food sources of choline include:

Choline is available in dietary supplements either alone or combined with vitamins and minerals. Choline amounts in nutritional supplements typically range from 10 mg-250 mg.

Choline supplements may be in the form of choline bitartrate, phosphatidylcholine, or lecithin.

Oregon State University advises that phosphatidylcholine supplements can provide choline. However, choline only comprises about 13% of their weight. For example, a supplement with 4,230 mg of phosphatidylcholine would contain 550 mg of choline.

Lecithin supplements originating from vegetable oils contain varying levels of phosphatidylcholine from 20%-90%.

A person should speak with their doctor before taking any supplements, as some can interact with medications.

High intakes of choline may cause adverse effects. The NIH advises that healthy adults tolerable upper intake level from food or supplements is 3,500 mg per day.

Adverse effects from too much choline can include:

Doctors may recommend that a person loses weight to treat NAFLD or NASH. Losing weight can reduce fat in the liver and prevent inflammation and scarring.

The NIDDK advises that losing at least 3%-5% of body weight can reduce fat in the liver. Additionally, someone may need to lose up to 7%-10% of their body weight to reduce liver inflammation and fibrosis.

Physical activity can help a person lose weight, and it is still beneficial without weight loss. In addition, people can lose weight gradually by eating a balanced diet and limiting their portion sizes. Rapid weight loss can worsen liver disease.

Usually, NAFLD is a silent disease, so people may have few or no symptoms. However, symptoms may include tiredness and a feeling of discomfort in the upper right side of the abdomen.

A doctor may conduct a physical exam and ask a person about their medical history to help diagnose NAFLD. They may also arrange blood tests, imaging tests, or a liver biopsy.

If someone with NAFLD wishes to try a choline supplement, they should check with their doctor first as it may be unsuitable or interact with their medication.

Scientists have not identified how much choline can reverse fatty liver disease. However, it is clear that choline is an essential nutrient for liver health, and choline deficiency may contribute to fatty liver disease.

Choline also plays a vital role in brain health and fat metabolism. Therefore, it is essential for a person to consume choline for overall health. People can consume choline in animal protein and plant sources. They may decide to take a choline supplement following a doctors advice.

A person should speak with a healthcare professional if they think they have fatty liver disease.

Read more:

Choline and fatty liver disease - Medical News Today

Millions of people take vitamins daily to help maintain overall health, but not all will have a positive effect if taken at the wrong time of day, according to experts. There's several vitamins that should not be taken at night and Eat This, Not That! Health spoke with doctors who explained why. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. David Culpepper, MD, Internal Medicine with Life MD says, "I would advise against taking B vitamins at night. This applies to B1, B2, B3, B5, B6, B7, B9, and B12. The reason I advise against it is because the B vitamins play a crucial role in the nervous system, specifically in the production of hormones that work in the brain, such as serotonin and melatonin. B vitamins before bed can be very activating to the brain and nervous system, and can make it very hard for you to fall asleep, or stay asleep. For that reason I suggest you take your B vitamins in the morning with breakfast."

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Dr. Monisha Bhanote, MD, Integrative & Functional Medicine says, "Multivitamins are best taken early in the day, either with breakfast or lunch. Multivitamins commonly contain fat-soluble vitamins such as D, E, A, and K, which are absorbed better by fat-containing foods. In contrast, B vitamins are water-soluble and can be taken with or without food. In order to benefit from the energy boost that B vitamins can provide, taking them earlier in the day is preferable, preferably before 2 p.m. A multivitamin or B complex that contains B6 has the potential to interfere with sleep quality and make dreams more vivid."

Whitney Stuart MS RDN CDE, a Dietitian-Nutritionist and Diabetes Educator shares, "Vitamin D has an inverse relationship with the sleep hormone, melatonin. Taking vitamin D at night can stop or slow the natural production of melatonin."

According to Stuart, "Vitamin C should be taken with a meal and not on an empty stomach. Taking this at night may increase issues with acid reflux and can cause an upset stomach."

Stuart says, "Calcium stops or slows the production of naturally occurring magnesium. Magnesium allows you to relax at night."

The Mayo Clinic states, "Calcium supplements can interact with many prescription medicines, including antibiotics, bisphosphonates and high blood pressure medications. Ask your doctor or pharmacist about possible interactions between calcium supplements and your medications. It's also a good idea to take your calcium supplements at a different time from your multivitamin or an iron-rich meal. Calcium can affect how your body absorbs iron, zinc and magnesium."

Heather Newgen

Read the original:

Never Take This Vitamin Before Bed, Say Doctors Eat This Not That - Eat This, Not That

Quadintel published a new report on theNutritional Supplement in ChinaMarket. The research report consists of thorough information about demand, growth, opportunities, challenges, and restraints. In addition, it delivers an in-depth analysis of the structure and possibility of global and regional industries.

Nutrition supplements are substances that provide adequate amounts of essential nutrients required for the better functioning of human bodies. It contains vitamins, proteins, herbs, meal supplements, sports nutrition and other related products that are used to improve the nutritional content of the diet. They are added to the diet to boost overall health and energy, provide support to the immune system and reduce the risk of illness.

The nutritional supplement market in China is expected to reach USD 40 Bn by 2023 growing at a CAGR of 14%. According to a report issued by the consulting firm Roland Berger, China may soon overtake the U.S.A. as the most significant nutritional supplement market in the world.

Request To Download Sample of This Strategic Report: https://www.quadintel.com/request-sample/nutritional-supplement-market-in-china/QI042

China nutritional supplement marketis classified by type of ingredients and by type of end users. By type of ingredients, it is further sub-classified into vitamin, protein, amino acid, enzyme and botanical supplements .By type of end users, it is further classified into infants and adults. Vitamin supplements grab the highest market revenue among nutritional ingredients due to increasing interest in prenatal and infants supplements.

Key growth factors

Increasing health-conscious behaviour, rising incidence of lifestyle diseases, the countrys growing per capita GDP, shifting trend towards preventive healthcare, use of botanicals due to their medicinal benefits and growth in e-commerce have contributed to the demand for nutritional products.

Threats and key players

Stringent regulatory frameworks, regarding registration of the products under China Food and Drug Administration (CFDA), competition from the local brands are some of the challenges.

The key players operating in the nutritional supplement market are Swisse, Blackmores, Amway Corporation, Abbott Nutritionals, Nestle Nutritionals and Nu Skin.

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What is covered in the report?

1. Overview of the nutritional supplement market in China.2. Market drivers and challenges in the nutritional supplement market in China.3. Market trends in the nutritional supplement market in China.4. Historical, current and forecasted market size data for segments based on type of ingredients (vitamin, protein, amino acid, enzyme and botanicals supplements).5. Historical, current and forecasted market size data for segments based on type of end users (infants and adults).6. Analysis of the competitive landscape and profiles of the major companies operating in the market.

Why buy?

o Understand the demand for nutritional supplement market in China to determine the viability of the market.o Identify the developed and emerging markets where nutritional supplement market in China is sold.o Identify the challenge areas and address them.o Develop strategies based on the drivers, trends and highlights for each of the segments.o Evaluate the value chain to determine the workflow and to get an idea of the current position where you are placed.o Recognize the key competitors of this market and respond accordingly.o Knowledge of the initiatives and growth strategies taken up by the major companies and decide on the direction for further growth.o Define the competitive positioning by comparing the products and services with the key players in the market.

The report further discusses the market opportunity, compound annual growth rate (CAGR) growth rate, competition, new technology innovations, market players analysis, government guidelines, export and import (EXIM) analysis, historical revenues, future forecasts etc. in the following regions and/or countries:

North America (U.S. & Canada) Market Size, Y-O-Y Growth, Market Players Analysis & Opportunity OutlookLatin America (Brazil, Mexico, Argentina, Rest of Latin America) Market Size, Y-O-Y Growth & Market Players Analysis & Opportunity OutlookEurope (U.K., Germany, France, Italy, Spain, Hungary, Belgium, Netherlands & Luxembourg, NORDIC(Finland, Sweden, Norway, Denmark), Ireland, Switzerland, Austria, Poland, Turkey, Russia, Rest of Europe), Poland, Turkey, Russia, Rest of Europe) Market Size, Y-O-Y Growth Market Players Analys & Opportunity OutlookAsia-Pacific (China, India, Japan, South Korea, Singapore, Indonesia, Malaysia, Australia, New Zealand, Rest of Asia-Pacific) Market Size, Y-O-Y Growth & Market Players Analysis & Opportunity OutlookMiddle East and Africa (Israel, GCC (Saudi Arabia, UAE, Bahrain, Kuwait, Qatar, Oman), North Africa, South Africa, Rest of Middle East and Africa) Market Size, Y-O-Y Growth Market Players Analysis & Opportunity Outlook

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Nutritional Supplement in China market is expected to reach USD 40 Billion by 2030 growing at a CAGR of 14%. San Juan Independent - San Juan...