Category Archives: Food Supplements

Two issues have been sent for further investigation according to the first annual report from an emerging food safety risk unit in the Netherlands.

Experts identified more than 20 areas and a couple of them have been escalated to coordinators of the network.

The two issues were not disclosed because they remain under investigation but are of a chemical nature. Some others were also not reported because additional information was required before experts could judge their importance.

Network originsIn 2019, the Dutch Safety Board recommended the creation of a team to identify and assess new food safety risks so that measures can be taken quicker to protect public health. The agency investigated the food safety system in the Netherlands following the fipronil in eggs incident in 2017 and concluded it was vulnerable.

In response, the Ministries of Health, Welfare and Sport (VWS) and Agriculture, Nature and Fisheries (LNV) set up the food safety early warning unit to watch out for and identify emerging microbiological and chemical risks.

It includes experts from the National Institute for Public Health and the Environment (RIVM), Wageningen Food Safety Research (WFSR), the Netherlands Food and Consumer Product Safety Authority (NVWA), the Dutch Board for the Authorization of Plant Protection Products and Biocides and the Medicines Evaluation Board.

The Dutch Safety Board said production and trade of food has become more complex in recent decades, the number of vulnerable consumers such as the elderly and chronically ill is increasing and there is a trend to consume raw and unprocessed food more often.

The first two meetings were held in the second half of 2020. This year, two experts from the business community will also participate in the network with quarterly meetings planned. Information will be fed into the group from the National Poisons Information Center and the Netherlands Nutrition Centre (Voedingscentrum) may become involved.

The unit is expected to receive and exchange international signals and cooperate with the European Commission, other member states and institutions such as the European Food Safety Authority (EFSA).

Areas covered in 2020The part of the network looking at microbiology identified eight signals and the chemical experts spoke about 13 issues.

Microbiological signals include the increase of Yersinia in the country despite no lab surveillance, an outbreak caused by tick-borne encephalitisvirus (TBEV) in raw milk goat cheese in France and the potential of this to happen in the Netherlands, and the risk of a domestic Cryptosporidium outbreak given there is no active monitoring of the parasite as outbreaks have occurred in other nations.

Other topics were Shiga toxin-producing E. coli (STEC) in flour, the extent to which non-notifiable microbiological hazards such as Shigella are in fresh imported produce, COVID-19 and the transmission of SARS-CoV-2 via food and the rising presence of Vibrio spp. in the sea due to climate change.

NVWA has included Vibrio in its monitoring and surveillance program for microbiological food safety and RIVM research features this agent.

Chemical issues included acrylamide, biodegradable plastics, food supplements with medical claims, reuse of orange peels, pyrrolizidine alkaloids levels, and polycyclic aromatic hydrocarbons(PAHs) in CBD oil.

(To sign up for a free subscription to Food Safety News,click here.)

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Dutch emerging risk unit covered 20 topics in first year - Food Safety News

Dublin, Sept. 22, 2021 (GLOBE NEWSWIRE) -- The "Probiotic Yeast Market by Form, Application and Sales Channel: Global Opportunity Analysis and Industry Forecast, 2021-2030" report has been added to ResearchAndMarkets.com's offering.

The probiotic yeast market was valued at $294.0 million in 2020, and is estimated to reach $948.4 million by 2030, registering a CAGR of 11.8% from 2021 to 2030.

The probiotic yeast market is expected to be an important contributor to sales as it has affected various excipient industries in the past few decades. The growing preference for healthy food is beneficial to the probiotic yeast market. Nowadays, consumers pay more attention to the quality and composition of the food they eat. Probiotics are microorganisms that contain living leaves and can be used as dietary supplements to improve health. Probiotic yeast is a typical non-pathogenic strain of Saccharomyces cerevisiae. Due to the natural resistance of yeast to antibacterial antibiotics, probiotic yeast is considered the best to probiotics.

Today's busy lifestyle has increased the prevalence of lifestyle-related health conditions among consumers, such as stomach upset, obesity, and diabetes. Consumers are increasingly aware of the importance of gut microbiota in maintaining immunity and overall health. As an external source of the microbial community useful to the gut. More and more probiotic yeasts are used in animal feed to improve immunity to various diseases and continue to promote market development.

In terms of feed nutrition, the consumption of beer yeast is higher than other types of yeast. Recently, major companies have focused on using probiotics or live yeast in their pet food and new product launches, mainly because they are good for health. Probiotic yeast products are gradually introduced due to higher prices and high demand in developed countries, which will expand the growth scope of the probiotic yeast market. As people become more aware about the health benefits of probiotic yeast, the demand for this feed yeast in developed countries continues to grow.

The addition of probiotic yeast to food supplements and feed shortens the shelf life. The uncontrolled growth of these yeast strains can also alter the sensory parameters of food supplements and reduce their palatability. The growth of the global probiotic yeast market. Innovations to develop advanced packaging solutions to improve the shelf life of additives are expected to ease the difficulties for manufacturers.

Addition to that, probiotic yeast to food supplements and animal feed will shorten their shelf life. The uncontrolled growth of these yeast strains can also alter the sensory parameters of food supplements and reduce their palatability. However, increasing research and innovation to develop advanced packaging solutions to improve the shelf life of additives is expected to alleviate the difficulties for manufacturers.

According to the probiotic yeast market analysis, the probiotic yeast market segmented into form application, sales channel and region. On the basis of form, the market is categorized into powder and capsules. By application, it is segregated into nutrition and supplement, food and beverages and animal feed. Depending on sales channel, it is bifurcated into online and offline. Region wise, it is analyzed across North America (the U.S., Canada, and Mexico), Europe (Germany, France, UK, Italy, Spain, Russia, Netherlands and Rest of Europe), Asia-Pacific (China, Japan, Australia, India, South Korea and Rest of Asia-Pacific), and LAMEA (Brazil, Argentina, Saudi Arabia, South Africa and Rest of LAMEA).

The players operating in the global probiotic yeast market have adopted various developmental strategies to expand their market share, increase profitability, and remain competitive in the market. The key players profiled in this report include Alltech, AngelYeast Co., Ltd., Bronson, Chr. Hansen Holdings A/S , Florastor, Jarrow Formulas, Lallemand Inc., Life-Space, Now Foods and Seeking Health .

Key Benefits

Key Topics Covered:

CHAPTER 1: INTRODUCTION

CHAPTER 2: EXECUTIVE SUMMARY

CHAPTER 3: MARKET OVERVIEW3.1. Market definition and scope3.2. Key findings3.2.1. Top Investment Pockets3.3. Value chain analysis3.4. Porter's five forces analysis3.5. Market dynamics3.5.1. Drivers3.5.1.1. Growing health concerns3.5.1.2. Rising consumption of functional food3.5.1.3. Increasing investment on research & development3.5.2. Restraints3.5.2.1. Low awareness level among consumers about effectiveness of probiotic yeast products3.5.2.2. Government regulations3.5.2.3. Availability of healthier substitutes3.5.3. Opportunities3.5.3.1. Changes in lifestyle and food habits3.5.3.2. Rapid growth of the retail sector3.6. Market Share Analysis (2020)3.6.1. By form3.6.2. By application3.6.3. By sales channel3.6.4. By region3.7. Parent market analysis3.8. Impact of Covid-19 on probiotic yeast market3.9. Major differences between yeast and bacteria and their probiotic implications3.9.1. S. Boulardii versus Bacterial probiotics3.9.2. Successful probiotics in clinical trials3.9.3. Effective on Antibiotic-associated diarrhea

CHAPTER 4: PROBIOTIC YEAST MARKET, BY FORM4.1. Overview4.1.1. Market size and forecast4.2. Powder4.2.1. Key market trends, growth factors, and opportunities4.2.2. Market size and forecast4.3. Capsules4.3.1. Key market trends, growth factors, and opportunities4.3.2. Market size and forecast

CHAPTER 5: PROBIOTIC YEAST MARKET, BY APPLICATION5.1. Overview5.1.1. Market size and forecast5.2. Nutrition and Supplement5.2.1. Key market trends, growth factors, and opportunities5.2.2. Market size and forecast5.3. Food & Beverages5.3.1. Key market trends, growth factors, and opportunities5.3.2. Market size and forecast5.4. Animal Feed5.4.1. Key market trends, growth factors, and opportunities5.4.2. Market size and forecast

CHAPTER 6: PROBIOTIC YEAST MARKET, BY SALES CHANNEL6.1. Overview6.1.1. Market size and forecast6.2. Online6.2.1. Key market trends, growth factors, and opportunities6.2.2. Market size and forecast6.3. Offline6.3.1. Key market trends, growth factors, and opportunities6.3.2. Market size and forecast

CHAPTER 7: PROBIOTIC YEAST MARKET, BY REGION

CHAPTER 8: COMPETITION LANDSCAPE8.1. Top Player Positioning8.2. Competitive dashboard8.3. Competitive heat map

CHAPTER 9: COMPANY PROFILES9.1. Florastor9.1.1. Company overview9.1.2. Key Executives9.1.3. Company snapshot9.1.4. Product portfolio9.1.5. Key strategic moves and developments9.2. Now Foods9.2.1. Company overview9.2.2. Key Executives9.2.3. Company snapshot9.2.4. Product portfolio9.3. Jarrow Formulas, Inc9.3.1. Company overview9.3.2. Key Executives9.3.3. Company snapshot9.3.4. Product portfolio9.4. LIFE-SPACE9.4.1. Company overview9.4.2. Key Executives9.4.3. Company snapshot9.4.4. Product portfolio9.5. Bronson9.5.1. Company overview9.5.2. Key Executives9.5.3. Company snapshot9.5.4. Product portfolio9.6. Seeking Health9.6.1. Company overview9.6.2. Key Executives9.6.3. Company snapshot9.6.4. Product portfolio9.7. Angel Yeast Co Ltd9.7.1. Company overview9.7.2. Key Executives9.7.3. Company snapshot9.7.4. Product portfolio9.8. Lallemand9.8.1. Company overview9.8.2. Key executives9.8.3. Company snapshot9.8.5. Product portfolio9.9. ALLTECH9.9.1. Company overview9.9.2. Key Executives9.9.3. Company snapshot9.9.4. Product portfolio9.10. Chr. Hansen A/S9.10.1. Company overview9.10.2. Key Executives9.10.3. Company snapshot9.10.4. Product portfolio9.10.5. Key strategic moves and developments

For more information about this report visit https://www.researchandmarkets.com/r/20srj

Read more:

Insights on the Probiotic Yeast Global Market to 2030 - Featuring Bronson, Seeking Health and Angel Yeast - GlobeNewswire

Turning 50 is a huge, exciting milestone for many people.

Its also a time when our bodies begin to change and so do our nutritional needs.

By maintaining a balanced eating pattern that emphasizes key nutrients, you can improve your odds of healthy aging to continue living a dynamic, active lifestyle.

This article provides an in-depth guide to healthy eating in your 50s and 60s.

While aging is inevitable and normal, you can take steps to encourage healthy aging. The main goal of this effort is to extend the number of healthy, active years you have. In many cases, you can live a very active lifestyle well into your late adulthood (1).

Numerous factors affect healthy aging, such as (1):

In particular, nutrition plays a major role in healthy aging by reducing ones risk of chronic disease, age-related muscle loss (sarcopenia), weakened bones (such as in osteoporosis), malnutrition, and underweight or overweight status (1).

Healthy aging involves extending the number of healthy, active years of your life. While there are many factors at play, following an overall nutritious eating pattern certainly helps.

During your 50s and 60s, its important that you get enough of several key nutrients on a daily basis.

Eating enough protein helps build and preserve lean muscle mass, which is important for an active lifestyle, a strong metabolism, and proper immune health (2, 3).

High protein foods include:

While the current Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight, most research suggests that adults over 50 require more (3, 4, 5, 6).

In fact, you may need close to 0.50.9 grams per pound (1.22.0 grams per kg) to preserve muscle mass and support an active lifestyle. For instance, someone who weighs 150 pounds (68 kg) would need 75135 grams of protein per day (3, 4, 5, 6).

Most people can get enough protein from food alone. If you struggle to get enough or you need a quick protein source, you can try using protein powder or a supplement such as Ensure or Boost.

Eating fiber promotes healthy bowel movements and digestion, supports heart health, slows sugar absorption to stabilize blood sugar levels, and helps maintain a healthy weight (7, 8).

High fiber foods include:

The RDA for fiber is 25 and 38 grams per day for women and men, respectively (7, 8).

Most people can get enough fiber from food alone. Your doctor may suggest a fiber supplement, such as Metamucil.

Calcium is a key mineral for bone health, nerve function, and heart and muscle contraction. Sufficient calcium intake may help prevent bone-related disorders such as osteopenia and osteoporosis (9, 10, 11).

High calcium foods include:

Since postmenopausal individuals have a higher risk of osteoporosis and dont absorb calcium as efficiently, they need an average of 1,200 mg per day, while other populations need around 1,000 mg per day (9, 10, 11).

Its best to obtain calcium through food, but you can also find it in many multivitamins.

If your doctor recommends a calcium supplement, its best to split the dose to increase absorption for example, by taking two 500-mg supplements at different times instead of one 1,000-mg supplement (9, 10, 11).

Vitamin D is important for bone and immune health. Low levels are associated with greater risk of mental decline, frailty, poor heart health, depression, osteoporosis, type 2 diabetes, and certain types of cancer (12, 13, 14, 15).

Vitamin D is also known as the sunshine vitamin because our bodies can produce it from sun exposure. That said, too much sun exposure may be dangerous, so try to get this vitamin mostly from supplements or foods such as dairy products, mushrooms, egg yolks, and fatty fish.

Because food sources of this vitamin are limited, its generally recommended to take a vitamin D supplement of 600 IU or greater after age 50. Your doctor may recommend higher doses based on your personal needs and geographical location (12).

Diets rich in omega-3 fatty acids are associated with lower rates of mental decline and neurological disease such as Alzheimers disease and dementia as well as better brain, heart, and skin health (16, 17, 18, 19).

Food sources of omega-3 fats include:

Keep in mind that fatty fish and algae are the main sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3s linked to the most health benefits (16).

Nuts, seeds, and oils are usually high in alpha-linolenic acid (ALA), an omega-3 that your body converts into EPA and DHA in small amounts (16).

The RDA for ALA is 1.1 and 1.6 grams per day for women and men, respectively. There is no general recommended intake for EPA and DHA, though a minimum of 250500 mg combined EPA and DHA each day is a good goal (16).

If you dont eat fatty fish 23 times per week, speak with a healthcare professional about taking a fish- or algae-based omega-3 supplement.

This vitamin plays a key role in energy metabolism, red blood cell production, DNA repair, immune function, and brain and heart health. After age 50, your bodys ability to absorb vitamin B12 declines, so it becomes even more important to get this vitamin in your diet (20, 21).

Vitamin B12 is found mostly in animal foods such as meat, poultry, fish, eggs, and dairy products, as well as in fortified breakfast cereals. Those who follow a vegetarian or vegan eating pattern may be at risk of low B12 levels (21, 22).

Adults over 50 should aim to consume 2.4 mcg per day of vitamin B12 (22, 23).

Your doctor may advise you to take a B12 supplement if you have low levels, are vegetarian or vegan, have anemia, or have other medical conditions that reduce B12 absorption, such as Crohns disease or celiac disease (22, 23).

Potassium is a mineral and electrolyte that you need to get through your diet. Sufficient potassium intake is associated with a lower risk of high blood pressure, stroke, and heart disease. Further, it helps support healthy bones (24, 25).

This mineral is found in many food sources, such as:

The RDA for potassium is 2,600 mg and 3,400 mg for women and men, respectively. Most people can get enough through food and should supplement only under the supervision of a doctor, since getting too much potassium can be life threatening (24, 25, 26).

Antioxidants help neutralize free radical compounds that may lead to oxidative stress one of the main contributors to aging and chronic disease. Antioxidants include vitamins A, C, and E and minerals such as zinc, copper, and selenium (27, 28, 29, 30).

The best food sources of antioxidants include (31, 32):

Theres no general recommended intake, and theres little evidence to support taking an antioxidant supplement. Instead, try to consume antioxidant-rich foods at every meal (32).

Nutrients to focus on in your 50s and 60s include protein, omega-3 fats, antioxidants, potassium, calcium, fiber, and vitamins B12 and D. Always speak with a healthcare professional before taking new supplements.

To help your body age well, you may want to make some small changes to your eating pattern.

Aim for a diet of mostly whole, minimally processed foods, including the following:

Try to limit ultra-processed foods, which are usually high in calories, salt, saturated fats, and sugar and low in fiber, vitamins, and minerals. High intake of these foods is linked to an increased risk of weight gain, heart disease, and other chronic conditions (33, 34, 35).

Keep in mind that not all processed foods are off the table. Canned beans, yogurt, canned fish, fortified breakfast cereals, natural peanut butter, hummus, and low sodium tomato sauce are minimally processed but pack a ton of nutrition and are convenient to boot.

Filling half of your plate with vegetables is an easy way to add extra nutrition to each meal.

Vegetables are rich in many important nutrients, such as fiber, potassium, vitamins, and antioxidants. Furthermore, theyre very filling yet low in calories, which may aid weight management (36, 37).

A habitually high intake of sugary beverages is associated with increased weight gain, obesity, heart disease, and type 2 diabetes (38, 39, 40).

Regularly choosing water as your drink may lower your intake of simple sugars and empty calories, or foods and drinks that provide no nutritional value.

Other great beverage choices include coffee, tea, dairy milk, plant-based milk, and flavored water.

If you have a busy schedule, planning your meals ahead of time is a simple yet highly effective way to eat a nutritious diet.

Once a week, try to plan your meals for the entire week by writing out a schedule, batch cooking, or following other meal-planning techniques. Doing so may help you buy the right groceries, prevent food waste, and reach your health goals.

You may also want to check out meal-planning companies that prepare personalized meals based on your health goals and dietary needs, such as PlateJoy.

To maximize your nutrient intake in your 50s and 60s, focus on whole, minimally processed foods; fill half of your plate with veggies; drink mostly water and other low sugar beverages; and stay organized by planning ahead.

Since the day you were born, your body has continued to change and evolve based on your age, environment, and lifestyle. As you reach your 50s and 60s, youll want to pay attention to several important changes.

Age-related muscle loss, also known as sarcopenia, involves the gradual decline in muscle mass as you age (41, 42, 43, 44).

At age 40, you lose an average of 8% of your muscle mass every 10 years. By age 70, this rate increases up to 15% per decade (41).

However, you can slow this process through healthy lifestyle practices, such as following a protein-rich eating pattern and engaging in regular strength training (41, 42, 43, 44).

As you age, your risk of osteopenia or age-related bone loss increases.

To maintain their strength, your bones undergo a natural cycle called osteogenesis. During this process, bones are broken down by special cells called osteoclasts and then rebuilt more strongly by cells called osteoblasts (45, 46).

Over time, this process becomes less effective, meaning that your bones cannot rebuild as quickly or efficiently. This leads to bones weakening over time, which may result in decreased mobility and a higher risk of falls (45, 46).

A landmark study found that your metabolic rate stays relatively stable from 2060 years of age but slowly begins to decline after 60 as a result of a decrease in muscle mass and other age-related factors (47).

As you reach your 50s and 60s, focus on preserving your muscle mass through physical activity and good nutrition. These practices may also prevent excess fat gain, too much of which is tied to an increased risk of chronic disease and accelerated aging (48, 49).

As you age, you begin to lose some of your muscle and bone mass, and your metabolism starts to slow. Regular exercise and sufficient intake of protein and other nutrients may help delay these processes.

As you reach your 50s and 60s, paying close attention to your nutrition becomes especially key to your overall health.

The foods you eat can help promote good health and slow down age-related changes to your body, such as a sluggish metabolism, muscle loss, and bone loss.

In particular, try to consume a diet rich in protein, healthy fats, fiber, and antioxidants while focusing on whole, minimally processed foods. You may also benefit from taking a multivitamin or other supplements as advised by a healthcare professional.

With small changes to your diet, you can ensure youre thriving for years to come.

Read more:

The Definitive Guide to Healthy Eating in Your 50s and 60s - Healthline

When it comes to slowing down the aging process, food may be your best medicine. According to the CDC, the best benefit of eating healthy as an adult is the potential to live a longer life, and the World Health Organization agrees that a healthy diet can help you live longer by lowering your risk of chronic disease.

If you want to maintain a healthy diet and start your day off right, breakfast is the perfect place to begin. But how can you know which foods are best and which ones should be avoided? In order to find out, we talked with some of our expert dietitians to get their opinions on popular breakfast foods to avoid if we want to live longer.

According to Trista Best, MPH, RD, LD at Balance One Supplements, "a common denominator among many popular breakfast foods, especially ones we eat on the go, is the extremely high sugar and processed carbohydrate content, which is known to lead to poor gut health and increase aging."

Here are a few specific breakfast foods that speed up the aging process to watch out for, and for more healthy eating tips, be sure to check out The 7 Healthiest Foods to Eat Right Now.

Pancakes are certainly a fluffy and delicious breakfast option, but with all of the butter, sugar, and processed flours, they aren't that great for our health.

"The added sugar and fat in pancakes can lead to weight gain," says Courtney D'Angelo, MS, RD, author at Fit Healthy Momma, "and in addition to that, sugar is pro-inflammatory and promotes an unhealthy microbiome, which is a common recipe for accelerating the aging process."

RELATED:Get even more tips straight to your inbox by signing up for our newsletter!

Bacon and sausage are popular breakfast staples, but many types of processed meat have been linked to accelerated aging.

"These types of meat usually contain a preservative called nitrate," says D'Angelo, "which has been linked to a higher risk of cardiovascular disease."

And according to Jeanette Kimszal, RDN, NLC, "a report published in the British Medical Journal found that processed red meat consumption was associated with higher mortality rates in general."

This study also stated that regularly eating processed meats could also increase your risk of type 2 diabetes, cardiovascular disease, and certain types of cancer.

Here's One Major Side Effect of Eating Bacon, New Study Says

A bowl of cereal with your favorite milk may be one of the quickest and easiest foods to eat for breakfast, but these sugary pantry items may age you faster than you realize.

"Cereals designed and formulated with refined flour, carbohydrates, and sugar are highly inflammatory," says Best, "and unfortunately, the amount of sugar and the processed nature of these cereals contributes to weight gain, chronic low-level inflammation, and poor gut health."

Everyone loves a warm breakfast pastry like a cinnamon roll, muffin, or croissant when you need something fast and on the go. But consuming these on a regular basis can age you faster for a multitude of reasons.

"Breakfast foods with added sugar like pastries, baked goods and other processed options with sugar and icings can contribute to aging you faster because long-term intake of added sugars can lead to weight gain," says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and a member of our medical expert board. "Over time, weight gain can increase your risk for Type 2 diabetes, heart disease, chronic inflammation, and other serious illnesses."

According to Kimszal, eating too much added sugar in your day "can also contribute to more physical aging in your skin due to the formation of AGEs (advanced glycation end products)."

Goodson also mentions that you'll age faster when you eat foods on a regular basis that are high in sugar and processed carbs but low in fiber and nutrients. Because of this, "it's important to get a high-fiber carbohydrate and lean protein in your breakfast as much as possible," says Goodson. Like one of these19 High Protein Breakfasts That Keep You Full.

According to Rachel Fine, RD owner of To The Pointe Nutrition, "incorporating anti-inflammatory foods in your breakfast is important to help alleviate the natural wear-and-tear that occurs in the aging process."

So when you go to choose your breakfast for the morning, instead of reaching for cereal, pancakes, or a croissant, try going for something like eggs and avocado, or oatmeal with flaxseeds on top.

"Flax is a rich source of lignans, a powerful phytochemical with anti-oxidative characteristics," says Fine, "and it also contains a high omega-3 fatty acid content, which is important for heart and brain health."

Read these next:

Read more from the original source:

Popular Breakfast Foods That Age You Faster, Say Dietitians | Eat This Not That - Eat This, Not That

Lack of sleep is not the only factor involved if you are constantly tired. Its normal to go through phases when you feel tired often and normally we can blame work, relationship issues, bereavement, a new baby, stress, poor mental health or too many late nights. If you dont see any reason why youd be tired, you could be vitamin deficient.Express.co.ukreveals the best five supplements to take if youre tired all the time.

If you cant put your finger on why youre so tired, the fatigue could be a result of vitamin deficiency.

Although there's no evidence that taking extra vitamins and minerals will give you extra energy, being deficient in specific vitamins and minerals can result in excessive tiredness.

Express.co.ukreveals the best five supplements to take if youre tired all the time.

Vitamin B12 is needed in the body to produce healthy red blood cells, so if youre low in Vitamin B12 you could become anaemic.

When youre anaemic, you dont have enough healthy red blood cells to carry oxygen to your bodys tissues.

This makes you feel tired and weak and no amount of sleep can fix it.

The best way to get B12 in your diet is to eat meat, eggs, fish, shiitake mushrooms and dairy products.

It becomes harder to absorb B12 as you get older or have specific illnesses such as inflammatory bowel disease.

If youre vegan or vegetarian youre more likely to be low in B12, and you can take Vitamin B12 in supplement form or via injection.

READ MORE- Diabetes: The red drink that lowers high blood sugar within 15 minutes

One in five Brits have low Vitamin D levels, so your tiredness could well be blamed by low levels of the vitamin.

If you dont have enough Vitamin D, your bone and muscle strength will be poor and youll have a higher risk of poor musculoskeletal health such as rickets, osteomalacia and falls.

Your body can produce the vitamin itself when your skin comes into contact with sunlight, but there arent many ways to get it through food.

Vitamin D can be found in tuna, salmon and fortified products such as milk, orange juice and cereals, but the easiest way to make sure you get enough vitamin D is step outside for 15 to 20 minutes a day.

Alternatively, you can take vitamin D supplements to boost your energy, immunity and strength.

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Vitamin C cant be made by the body, making it an essential part of the diet.

This vitamin is essential for the health and repairs of your skin, bone, teeth and cartilage.

Fatigue is one of the earliest signs of Vitamin C deficiency, alongside red gums, easy bruising and bleeding, joint pain and bumpy skin.

It is predicted that 25 percent of men and 16 percent of women in low-income or materially deprived populations have extremely low Vitamin C levels.

Youre more likely to be deficient in Vitamin C if youre on a very restrictive diet, dependent on drugs or alcohol, smoke, or have a medical condition that affects the bodys ability to digest and absorb food such as Crohns disease.

Vitamin A, also known as retinol, cant be made by the body and must be taken in by eating foods rich in the vitamin.

You need Vitamin A for healthy skin, muscle building, healthy eyes and vision and to fight off infections.

Your body rebuilds muscles constantly and uses Vitamin A to do so, so you will feel fatigued if your body doesnt have enough of it.

Stock up on milk, eggs, fish-liver oils, carrots, spinach, sweet potatoes, mangoes and pistachios, or take supplements to top up on Vitamin A.

Read the original post:

Fatigue: The 5 best supplements to take if you're tired all the time - Daily Express

Lutein is a type of carotenoid that has antioxidant properties and can provide various health benefits.

The most researched benefit of lutein is related to eye health, but it has also been linked to heart health, improved cognitive function, and reduced risk of certain types of cancer.

This article explores everything you need to know about lutein, including food sources of it, supplements, health benefits, and potential risks.

Lutein is a xanthophyll, or an oxygen-containing carotenoid. Carotenoids are responsible for the naturally occurring yellow, orange, and red pigments found in foods. They are considered an essential nutrient since our bodies cant make them, we must get them through food (1).

There are two types of carotenoids. Xanthophylls, which contain oxygen and usually contribute to yellow pigments, and carotenes, which dont contain oxygen and tend to contribute to orange pigments.

Lutein is found in the retina of the eye, along with another xanthophyll, zeaxanthin. Because these carotenoids are found concentrated in the back of the eye, they are known as macular pigments and may be beneficial for eye health (1).

Lutein has antioxidant properties that may also play a role in cognitive function, heart health, and the prevention of some cancers, though more studies are needed (1).

The Age-Related Eye Disease Study (AREDS) is an often-cited study on lutein and eye health. Researchers looked at specific formulations of supplements and their impact on age-related macular degeneration (AMD).

A supplement containing lutein and zeaxanthin reduced the occurrence of advanced AMD by 25% over 5 years in people who already had AMD. In people without AMD, the supplement did not prevent or treat the condition (2).

Beta carotene, another carotenoid linked to eye health, was originally used in the supplement but was found to increase the risk of lung cancer in people who smoke.

Swapping out beta carotene for lutein and zeaxanthin was just as beneficial for eye health and did not increase lung cancer risk (2, 3).

Another eye-health plus for lutein is that its an antioxidant. Inflammation and oxidative stress are related to eye conditions such as glaucoma, diabetic retinopathy, and macular degeneration.

Lutein has antioxidant properties, and studies have found it to be significantly effective in the prevention of these eye conditions (4, 5, 6).

Additionally, research suggests that lutein is important for babies eye development during pregnancy and for vision throughout their lifespan, though more research is needed to determine the optimal dose for pregnant and breastfeeding women (7).

Lastly, lutein may be an effective treatment for dry eyes, though more studies in this area are needed (8).

High dietary intakes of lutein, as well as high levels of circulating lutein, have been associated with better heart health (9).

One study associated lutein and zeaxanthin with improvements in clinical markers in patients with heart disease. Researchers believe the anti-inflammatory properties were beneficial and suggest continued research in this area (10).

Another study found that daily supplementation of 20 mg of lutein for 3 months was associated with a decrease in cholesterol and triglyceride levels, both of which are known risk factors for heart disease (11).

However, research on lutein and heart health is mixed overall, and some studies have found no correlation at all. More research, specifically in humans, is needed to determine luteins role in heart health (3, 12).

Lutein, along with other carotenoids, may improve cancer prognosis (13).

One study found that a high intake of lutein, along with other nutrients found in fruits and vegetables, was associated with a decreased risk of pancreatic cancer (14).

Additionally, lutein, along with other carotenoids, may be protective against breast cancer as well as head and neck cancer (15, 16, 17).

Overall, research on lutein and its benefits relating to cancer is promising but not definitive, and more human studies are needed (18).

Research indicates that a high dietary intake and high circulating levels of lutein are associated with both better cognitive performance and enhanced memory (19, 20, 21).

One study found that a daily supplement including 10 mg of lutein along with zeaxanthin and meso-zeaxanthin was effective in improving memory over the course of 1 year (22).

Carotenoids overall may play a protective role in preventing neurodegenerative diseases, too, meaning they may help promote brain health in older age, though the research is still mixed (3, 23).

Lutein is generally found in dark, leafy green vegetables and yellow-pigmented foods. Because its a fat-soluble nutrient, you need to consume some fat to absorb the lutein you eat.

Some lutein-rich food sources are (6):

Because lutein is fat-soluble, your body will absorb it best when you eat it with other foods, particularly foods containing fat. However, if you prefer, lutein is available in supplement form, often in conjunction with zeaxanthin or as a part of the AREDS-2 formulation for eye health.

A typical diet contains 13 mg of lutein per day, but most benefits have been shown at 6 mg per day, which can be achieved through consuming food sources of lutein (6).

Most supplements contain 20 mg or more, which is much higher than the amount needed to get the benefits of lutein. However, most studies on lutein have used doses from 1040 mg per day and have not found any adverse effects (5).

Lutein is categorized as Generally Regarded as Safe (GRAS), meaning that research has not found a significant link between regular lutein consumption and adverse side effects.

However, high intakes of xanthophylls, in general, have been linked to an increased risk of skin and stomach cancers.

While results from these studies were not found to be significant, more research is needed to confirm safe and optimal doses of xanthophylls such as lutein (5, 24, 25).

Before adding lutein supplements to your diet, its a good idea to talk with your doctor.

Lutein is a type of carotenoid with strong antioxidant properties that have been shown to be beneficial for eye health, cognitive function, and heart health and may even help decrease the risk of some cancers.

However, while some of the research is promising, most if it is not definitive and more studies are needed to confirm some of these benefits.

Foods such as dark, leafy greens and egg yolks are great sources of lutein. While you can find lutein in supplement form, it is possible to consume enough lutein through diet alone.

See more here:

Health Benefits of Lutein and Top Food Sources - Healthline

When youre struggling to lose weight, it might be tempting to want to try every pill and potion on the internet that promises to blast, burn or melt the pounds away in a matter of weeks. The thing is, those concoctions could make things worse instead of better. So whats the skinny on herbal weight loss supplements? Obesity medicine physician Shweta Diwakar, MD, helps us understand how they work and why its better to stick with a supervised weight loss program.

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According to Dr. Diwakar, there is a lack of high-quality evidence to suggest how herbal weight loss supplements work.

Herbal supplements claim to cause weight loss through:

Most herbal supplements have limited or no consistent data to support long-term weight loss efficacy and safety. They also have the potential for adverse interactions between supplements and prescription medications. Unlike medications, supplements are not intended to treat, diagnose, prevent or cure diseases. Therefore, claims such as reduces pain or treats heart disease arent substantiated. Claims like these can only legitimately be made for drugs that go through scientific rigor, a process thats not routinely followed for dietary supplements, says Dr. Diwakar.

One mistake that people make is thinking that herbal supplements are good for them because the ingredients arent synthetic. Dr. Diwakar points out that herbs are not always safe just because theyre natural. In fact, increased herbal and dietary supplement (HDS) use is directly proportional to increased HDS-induced liver injuries.

HDS-induced liver injuries account for about 20% of the cases of liver damage in the U.S. The major implicated ingredients for these cases include anabolic steroids and green tea extract. Many weight loss supplements that are considered unsafe can be found online. Its important to recognize that these products can come with associated risks.

If youre getting an herbal product from a retail chain, keep in mind that the salesperson might have limited knowledge about how the product works. They also might not be aware of reported problems or how the herbs might interact with medications that you may be taking. Many herbal manufacturers also make false claims about the health benefits of these products. For all of these reasons and the lack of proven health benefits, its best to avoid herbal weight loss supplements or to talk to your healthcare provider about other options.

Other things to keep in mind should you still decide to try an herbal weight loss supplement:

Here are some key points about common herbal weight loss products and some insights as to their effectiveness as weight loss agents.

Ephedrine: Ephedrine is a common ingredient in herbal dietary supplements used for weight loss. Its also an ingredient found in asthma medicine. In addition, ephedrine is used to make methamphetamine or speed.

Ephedrine can slightly decrease your appetite, but no studies have shown it to be effective in weight loss. Ephedrine can be dangerous. It can cause high blood pressure, changes in heart rate, trouble sleeping, nervousness, tremors, seizures, heart attacks, strokes and even death. Ephedrine can also interact with many prescription and over-the-counter medications. In the US, ephedra-containing dietary supplements are no longer available.

St. Johns wort: St. Johns wort, also called hypericum, is a plant that has been used for centuries to treat mental disorders, nerve pain, malaria, insect bites, wounds, burns and other conditions. More recently, St. Johns wort has been studied to treat depression, but studies have shown that it was no more effective than a placebo.

There arent too many studies that examine the use of St. Johns wort as a weight-loss agent. However, keep in mind that it shouldnt be combined with anything that contains tyramine aged cheeses, cured or processed meats, wine, pickled or fermented vegetables and citrus or tropical fruit to name a few.

It also shouldnt be combined with:

Overall, using St. Johns wort for weight loss isnt a good idea because its potentially very dangerous.

5-hydroxytryptophan (5-HTP). 5-hydroxytryptophan (5-HTP) is found in some over-the-counter weight loss formulas. This extract from a West African plant seed contains an ingredient that is linked to a rare and potentially deadly blood disorder. It has not been proven to be an effective weight-loss agent. Until more is known, 5-HTP products should be avoided.

Chitosan: This dietary supplement is made from chitin, a starch found in the skeleton of shrimp, crab, and other shellfish. Chitosan binds with fat in fatty food, moves it through the digestive tract and then, the fat is passed out of the body in bowel movements. Some research suggests that combining chitosan with a calorie-restricted diet might result in a small amount of weight loss. But taking chitosan without reducing caloric intake doesnt appear to cause weight loss. People with shellfish allergies might be allergic to chitosan as well.

Pyruvate: Pyruvate is formed when the body digests carbohydrates and proteins. Some research suggests that it may promote slight weight loss. Found in the form of pyruvic acid, pyruvate is in many different types of foods, including red apples, cheese, and red wine. Pyruvate appears to be safe, but its claims of boosting metabolism, decreasing appetite and aiding in weight loss need further study.

Aloe: Aloe, or aloe vera, is a plant that is related to cacti. Oral forms of aloe are added to herbal weight-loss products. Oral aloe causes bowel movements and many aloe weight-loss products are marketed as internal cleansers. Aloe supplements have not been proven to promote permanent weight loss. Taking oral aloe can lead to side effects such as abdominal cramping, diarrhea, electrolyte disturbances, and decreases in potassium. Therefore, taking oral aloe is likely unsafe, especially at high doses.

Cascara: Cascara is only marketed as a dietary supplement. It is a common ingredient in weight loss products and is mostly used as a laxative for constipation. Misuse of this herb can cause disturbances in electrolytes (such as potassium and sodium). Electrolytes help your body maintain normal functioning. Do not take if you are pregnant or lactating (can be passed into breast milk). Cascara may interact with medications such as digoxin and diuretics.

Dandelion: Dandelion is a natural diuretic (a substance that makes you urinate more often). This is how it causes weight loss. Dandelion has been known to cause allergic reactions. People who are allergic to ragweed and related plants (daisies, chrysanthemums, marigolds) are likely to be allergic to dandelion.

Glucomannan: Glucomannan is a sugar made from the root of the konjac plant (Amorphophallus konjac). It is available in powder, capsules, and tablet forms. Glucomannan might work in the stomach and intestines by absorbing water to form a bulky fiber that treats constipation. It may also slow the absorption of sugar and cholesterol from the gut. Glucomannan tablets are not considered safe as they can sometimes cause blockages of the throat or intestines. Glucomannan may interfere with blood sugar control. Blood sugar should be closely monitored if you have diabetes and use glucomannan.

Guarana: Made from the seeds of a plant native to Brazil, guarana is an effective central nervous system stimulant. It is used as a weight loss product due to its stimulant and diuretic effects. Guarana contains caffeine and may cause high blood pressure. Some of the extracts have been known to interact with anticoagulants (e.g., warfarin [Coumadin]) and lengthen the bleeding time in the event of a health emergency. Many advertisements state that guarana is free from side effects; however, this statement is not true. Side effects may include nausea, dizziness, and anxiety.

Yerba mate: Also known as Paraguay tea, yerba mate is a strong central nervous system stimulant (the doses typically used mimic that of 100 to 200 milligrams of caffeine). The main reported side effects excessive central nervous system stimulation (speeding up the bodys mental and physical activity) and high blood pressure. Yerba mate has not been proven as a weight-loss aid. A few cases of poisoning, which led to hospitalization, have been reported with the use of this product. When taken in large amounts or for long periods, yerba mate increases the risk of mouth, esophageal, laryngeal, kidney, bladder and lung cancers. This risk is especially high for people who smoke or drink alcohol.

Guar gum: Also known as guar, guar flour, and jaguar gum, guar gum is a dietary fiber obtained from the Indian cluster bean. Guar gum is often used as a thickening agent for foods and drugs. It has been studied for decreasing cholesterol, managing diabetes and weight loss. As a weight-loss product, it helps move foods through the digestive tract and firms up stool. It can decrease appetite by providing a feeling of fullness. However, like glucomannan, guar gum and guar gum preparations have been linked to causing blockages in the esophagus. The water-retaining ability of the gum permits it to swell to 10- to 20-fold and has led to gastrointestinal blockages. Guar gum can also cause large swings in blood glucose (sugar) levels. Diabetic patients should avoid this ingredient.

Herbal diuretics: Many herbal diuretics are commonly found in over-the-counter (OTC) weight-loss products and herbal weight-loss products. Most of the diuretics used OTC come from xanthine alkaloids (like caffeine or theobromine). Avoid anything that contains juniper seeds (capable of causing renal damage), equistine (neurotoxic and can cause brain damage) and horsetail/shave grass (contain several dangerous ingredients that can lead to convulsions or hyperactivity).

Herbal diuretics can interact with certain drugs like lithium, digoxin, or conventional diuretics such as furosemide or hydrochlorothiazide. They also do not provide enough water loss to be considered effective weight loss aids.

While many products out there suggest that they can help you lose weight fast, they can also come with a slew of health concerns. If you need help with starting your weight loss journey, talk to your provider. They can steer you in the right direction and help you find a program that is safe and effective.

See the article here:

Is It Safe To Use Herbal Weight Loss Supplements? - Health Essentials from Cleveland Clinic

Melatonin is a hormone that is produced in the brain. It regulates the body's circadian rhythm, hormones secreted by the endocrine system, and sleep patterns.

Experts may recommend a melatonin supplement for certain conditions like jet lag or insomnia, but those supplements are synthetically made in a laboratory. (For natural sleep-supporting supplements, check out these 5 Absolute Best Foods to Eat For Better Sleep.) Usually, the supplements come in pill form, but they can also be found in a form that you place in the cheek or under your tongue so it gets absorbed quickly into the body.

If you're looking to take melatonin, here are 5 side effects that you may experience. Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Some folks have trouble falling asleep at a usual bedtime. Research shows that taking melatonin supplements can help reduce the length of time young adults and kids fall asleep (in those who have trouble falling asleep). It should be noted that this supplement is not regulated by the Food and Drug Administration (FDA) and should only be used in children and adults after speaking with a medical doctor.

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If you take melatonin during the day, it can cause sleepiness. This is why when you take it matters. It is advised not to drive or use machinery for 4 to 5 hours after taking the supplement.

When taken orally, melatonin has been reported to have side effects like nausea, abdominal cramps, mild abdominal pain, diarrhea, decreased appetite, and/or constipation. Oftentimes these symptoms happen within the first few days of taking the supplement and then subside after a few days.

READ MORE:The Best Supplements for Digestion, According to Dietitians

When taken orally, melatonin has been reported to cause migraine-like headaches or dizziness, especially during the first few days. The symptoms tend to be more common when melatonin is taken in the morning or at high doses (greater than 50mg).

Taking 2 to 3 milligrams of melatonin daily when traveling to a different time zone seems to improve alertness and reduce daytime sleepiness in those with jet lag. There is also some evidence that melatonin supplements may help improve other jet lag symptoms including fatigue.

Read more:

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Surprising Side Effects of Taking Melatonin Supplements, Says Science | Eat This Not That - Eat This, Not That

Protein powder is one of the top nutrition supplements on the market.

Some people use it to support muscle growth, and others use it because they want to consume more protein than theyre getting from food alone. Protein powder can be part of a balanced diet.

However, you may wonder if consuming a lot of protein powder can be harmful. The short answer is no, but it may have minor side effects.

This article discusses whether consuming too much protein powder is dangerous, reviews the research on its side effects, and examines some misconceptions about protein powder.

Protein powders are concentrated forms of protein from animal or plant sources. You can buy them at many health food stores and online, and theres a wide range of brands, types, and flavors to choose from.

Animal-based protein powders are usually made of two milk proteins called whey and casein, with whey being more popular. While less common, protein powders containing beef or chicken protein are also available.

Whey protein powder is isolated from whey, a liquid byproduct of cheese making that manufacturers spray-dry into a powder (1, 2).

Plant protein powders can be made from various plant-based proteins, such as brown rice, pea, soy, and hemp. Typically, plant-based protein powders contain a blend of plant proteins (3).

Both types of protein powder will generally provide 2030 grams of protein per scoop, so they are a great way to get additional protein in your diet. They also commonly contain added vitamins, flavors, and sweeteners.

People often use protein powder after workouts to support muscle growth. Your muscles need enough protein to rebuild muscle tissue after a strength training workout (4, 5, 6, 7).

You might use it if you have difficulty meeting your daily protein needs through food alone for example, if you arent eating large amounts of food or youre following a vegan diet (8, 9, 10).

That said, if youre getting enough protein through food, its unlikely that youll see much benefit from taking protein powder.

The DRI (Dietary Reference Intake) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of your body weight per day.

However, if youre aiming to build muscle, this can go up to 0.60.9 grams per pound (1.42.0 grams per kg) per day. A good general rule is to try to get 2040 grams of protein per meal (4, 5, 11, 12).

Protein powder is a concentrated form of protein from plant or animal sources. Available types include whey, casein, pea, soy, and rice.

Simply put, protein powder is not bad for you.

Its a convenient source of protein that helps many people meet their daily protein needs.

Of course, if you have allergies to a certain type of protein or other ingredients in a protein powder, then it will cause you to have an allergic reaction. In that case, you should avoid that type of protein powder.

The ingredients in protein powders vary significantly among brands and products.

While the Food and Drug Administration regulates dietary supplements such as protein powder, manufacturers are responsible for evaluating the safety, effectiveness, and labeling of their products (13, 14).

This means that the labels on protein powders and other dietary supplements could provide misleading ingredient or product information. In fact, one study found that numerous protein powders actually contained lower-cost proteins such as chicken, rice, and soy (15).

Though this is rare, protein powders may sometimes contain harmful ingredients or substances that have been banned in sports. Fortunately, many reputable protein powder brands use third-party testing to demonstrate their products safety and transparency (16).

Try to select a protein powder from a reputable company with third-party testing. And make an effort to eat a balanced diet that includes plenty of protein-rich whole foods, such as lean meats, poultry, eggs, beans, lentils, tofu, nuts, and seeds.

Protein powder is not bad for you. Some protein powders may contain unwanted or harmful ingredients, but this is rare. Be sure to buy powders that have been through third-party testing they will say this on the label.

You might be worried about taking too much protein powder because youve heard that it affects your liver, kidneys, or bones. But research has shown that these claims are false.

Heres a look at these misconceptions in detail.

One major concern some people raise about taking protein powder is that it affects the kidneys and liver.

Experts once thought that too much protein could damage the kidneys and liver in healthy people, but many recent studies have disproven this (17, 18, 19, 20).

In one study, 48 men and women consumed a high protein diet from both food and whey-beef protein powder during an 8-week heavy resistance training program. Those who took the protein powder didnt have any difference in kidney function (21).

However, those with kidney disease or decreased kidney function have more difficulty excreting protein waste products in their urine and will need to monitor their protein intake.

Decreased kidney function is defined as an estimated glomerular filtration rate (eGFR) of less than 90 (22, 23).

Therefore, unless you have chronic kidney disease or decreased kidney function, consuming protein powder and other high protein foods is likely safe.

People once thought a high protein diet was harmful for bone health. This myth was rooted in the idea that proteins high acid content stripped bones of their calcium, leading to high calcium levels in the urine and weaker bones (24).

However, current research suggests that a high protein diet may actually boost bone health.

Researchers believe it does this by promoting calcium absorption, supporting the growth of skeletal muscle mass, and preserving bone mass during weight loss (24, 25, 26, 27).

In an 18-month high quality study, 280 older men and women consumed 45 grams of whey protein or a placebo each day. Results showed no differences in bone composition between the groups (28).

Interestingly, the whey protein group preserved significantly more muscle mass, suggesting that protein may help reduce age-related muscle loss. This may benefit bone health by allowing aging people to stay active longer (28).

To date, there is no evidence that consuming protein powder or high protein foods is harmful to bone, liver, or kidney health. If you have kidney issues, speak with a doctor before taking protein powder to make sure its safe for you.

Protein powders are generally recognized as safe, although you may experience digestive side effects if you consume large amounts of protein powder.

If youre lactose intolerant or otherwise sensitive to lactose, dairy-based protein powder may lead to stomach upset, bloating, and gas. Instead, opt for a plant-based protein powder or try whey protein isolate, which is much lower in lactose than other dairy protein powders (29).

If you want to use plant-based protein powder, read the ingredient label carefully to identify any potential food allergens or sensitivities. For example, soy and gluten are common allergens found in plant-based protein powders (30).

Furthermore, those who have irritable bowel syndrome or are sensitive to FODMAPs (fermentable oligo-, di-, and monosaccharides and polyols) may experience bloating and cramping from pea protein powder or powders with added sugar alcohols (31).

Companies may add sugar alcohols as low calorie sweeteners.

Trial and error will help you determine the best protein powder for you.

The main side effects of consuming a lot of protein powder are digestive issues such as bloating, gas, and cramping. If you have any food sensitivities, be sure to read the label first.

Most peoples bodies can process excess protein from food and supplements and can safely tolerate 1.141.5 grams per pound (2.53.3 grams per kg) of protein per day (4, 32).

However, more research is needed to investigate an upper limit for protein powder consumption.

Until then, if you want to use protein powder, stick to 12 servings per day and get the rest of your protein through food.

Theres no known safety limit for protein powder. Most research shows healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day from both food and protein supplements with no side effects.

Protein is important for growth and development during childhood and adolescence. Most experts agree that children and teens should get their protein from food sources such as (33, 34, 35):

In some cases, a healthcare professional might recommend that a child take a protein supplement, such as PediaSure, if the child is malnourished, is a picky eater, or has strict dietary restrictions.

While there is no data to suggest that protein powder is harmful to children and teens, relying on protein powder and supplements may displace nutritious, whole foods in the diet. Therefore, protein-rich whole foods should come first (36).

If youre concerned that your child or teen isnt getting enough protein, speak with a registered dietitian, a qualified nutritionist, or your childs doctor.

Children and teens should aim to get their protein from food first to ensure theyre getting enough calories and nutrients. A healthcare professional may recommend a protein supplement for picky eaters or those with malnutrition.

Protein powder can be a great addition to a balanced diet. However, here are a few important considerations.

It might feel overwhelming to choose a protein powder from the many available options online or at the health food store. Here are a few things you can do to make it easier:

Though protein powder can be a great addition to your diet, you dont need to consume it to be healthy.

Whole, protein-rich foods contain vitamins and minerals that are important for health. Whats more, they take longer to digest than protein powder, so they may make you feel full longer.

On the other hand, protein powder is considered predigested and will leave your stomach more quickly after you consume it than whole foods do (37).

Instead, use protein powder to supplement your balanced diet at times when you may not be able to meet your protein needs.

When shopping for a protein powder, look at the label to ensure the product has been third-party tested and doesnt contain any unwanted ingredients. Ideally, use protein powder in addition to a nutritious diet, not as a replacement for one.

If youve ever wondered whether protein powder is safe to use, you can rest assured that it is.

Due to protein powders popularity, many research studies have investigated its safety and effectiveness. Theyve found that its safe and does not pose a risk to bone, liver, or kidney health, even if you take it in large amounts.

Still, its best to get most of your protein from whole, minimally processed foods and use protein powder only to address any unmet protein needs.

The best protein powders will be third-party tested, contain 2030 grams of protein per scoop, and contain ingredients you can personally tolerate.

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Is Protein Powder Bad for You? Downsides and More - Healthline

India has a sizeable portion of people who suffer from various nutritional deficiencies. According to studies by the National Center for Biotechnology Information (NCBI), prevalence of Vitamin D deficiency ranged from 40 per cent to 99 per cent, while that of vitamin B12 deficiency was at least 47 per cent in the Indian population. Deficiencies of important nutrients like iron, folic acid and macro nutrients like protein are also very common in India. Speaking on this, Mihir Gadani, Co-Founder, OZiva, says, Nutritional deficiencies are due to the absence of right nutrition in daily diet or other physiological conditions. Vitamin deficiencies can lead to various health conditions and can affect the overall functioning of the body. Hence it is imperative to supplement your diet with the right kind of vitamins and minerals.

Nutritionists and experts across the world suggest that picking the right supplements is the key to fighting nutritional deficiencies. That being said, there is a cloud of contention regarding the usefulness and overall impact of dietary supplements. Gadani acknowledges that overconsuming a particular supplement for a sustained period can put the individual at risk of suffering from a condition known as vitamin overdose. While water-soluble vitamins like B and C are flushed out of the body, synthetic vitamins A, D, E and K will be stored in the body as they are fat soluble. Such storage usually happens in the fatty tissues and liver, leading to various health hazards like nutritional imbalance and the same can also upset the equation of the body with other nutrients and minerals, he adds.

Addressing Nutritional DeficienciesSo, what can one do to address nutritional deficiencies that might be developing in the body? Well, start with eating the right kind of food that can lend you the essential nutrition and energy necessary for everyday function. If you stick to eating a well-balanced diet consisting of fresh fruits and vegetables, you are likely to meet your necessary vitamin intake. However, a substantial percentage of people who manage to eat good food still suffer from nutritional deficiencies. Therefore, consuming some kind of supplement to fulfill the required nutritional quota is also important. Global experts recommend choosing clean and plant-based nutritional supplements like natural vitamins and minerals over synthetic supplements.

Keep In Mind: Choose supplements according to your health needs Read labels, go for plant-based supplements free of chemicals, added sugars, etc Buy supplements from a trusted source or brand Know the recommended daily amount (RDA) for all vitamins and minerals and avoid ingesting more than whats required; take expert advice for the same and stick to the dosage Never substitute dietary supplements for wholesome food Take fat soluble vitamins with high-fat meals to facilitate better absorption; ingest water soluble supplements first thing in the morning or half an hour before meals Taking probiotics like yoghurt with supplements can aid digestion and increase nutrient absorption Reduce caffeine consumption if youre taking calcium supplements, avoid taking zinc and copper, and iron and calcium supplements together Pair certain nutrients to increase absorption vitamins D and K2 boost calcium absorption, while vitamin C helps increase iron absorption

Read more: Herbs And Spices To Boost Your Kids Immunity During The Pandemic

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Understanding The Role Of Dietary Supplements And How To Use Them Safely - Femina