Category Archives: Food Supplements

This is such a wonderful time of year! As spring commences, our thoughts turn to the great outdoors. For some, that great outdoors is their own yard. Thoughts of beautiful flowers, blossoming trees, fresh fruit and vegetables of our favorite varieties and grown to perfection as well as time sitting outside in beautiful contemplation enjoying all of it. With this thought in mind, lets look at the antithesis of inner peace and contentedness stress and anxiety.

Stress and anxiety seem to occur in more people than not. We live in a time where slow, monotonous work in the fields for our simple survival is replaced with frenetic activities trying to make life work. Shopping for every known food or luxury occupies some of that time. Working long hours, whether inside or outside of the home, going to the gym and every imaginable activity, constantly plugged in to social media, news, YouTube, and words in our ears from every direction creating fear and concern about the world we live in. It is no wonder we feel stressed and anxious.

We all pretty much recognize how stress and anxiety adversely affects our health and wellbeing (if not, refer to the many articles Ive written on this topic), but Id like to look at it from a weed, seed and feed standpoint.

For our emotional wellbeing, first we need to weed out the negativity and stressful factors. What things can you delegate to someone else to take something off your plate? What activity do you participate in that you dont like that you can find a happier and healthier solution to? Do you have negative people in your life that it is time to weed out and discard in a healthy way to all?

When you weed something negative out of your life you leave a hole. The brain and body do not like holes, so we need to seed something positive in its place. If you hate your job and weeded it out, what job can you replace it with to seed a more satisfying and abundant life? If you weeded out friends that bring you down or bring you stress, who would you like to build a healthier relationship with (and go and do that).

Then you need to feed it. Because our lives are so frenetic today, we have to plan time to feed relationships, to feed joy in our lives and to feed contentment. We also have to feed ourselves. Running around without proper fuel to sustain us just adds to the stress and anxiety that we feel. Feeding ourselves good, healthy foods and good, healthy food supplements is a good start.

Holly Carling is a Doctor of Oriental Medicine, Licensed Acupuncturist, Doctor of Naturopathy, Clinical Nutritionist and Master Herbologist with over four decades of experience. Carling is a Health Detective, she looks beyond your symptom picture and investigates WHY you are experiencing your symptoms in the first place. Carling is currently accepting new patients and offers natural health care services and whole food nutritional supplements in her Coeur dAlene clinic. Visit Carlings website at http://www.vitalhealthcda.com to learn more about Carling, view a list of upcoming health classes and read other informative articles. Carling can be reached at 208-765-1994 and would be happy to answer any questions regarding this topic.

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ADVERTISING: Advertorial Spring weeding, feeding, and seeding: Stress and anxiety - Coeur d'Alene Press

By Amy Norton HealthDay Reporter

MONDAY, April 19, 2021 (HealthDay News) -- People who eat plenty of vegetables, fish and fiber may have more inflammation-fighting bacteria in their guts, but fast-food lovers may be feeding inflammatory microbes.

That's the conclusion of a new study that looked at people's diet habits and the makeup of their gut "microbiome."

The term refers to the vast collection of bacteria and other microbes that naturally dwell in the gut. Studies in recent years have been revealing just how important those bugs are to the body's normal processes from metabolism and nutrient synthesis to immune defenses and brain function.

In the new study, researchers found that people who ate diets rich in plant-based foods and fish akin to the famous Mediterranean diet had an advantage: More collections of gut bacteria that can temper inflammation.

On the other hand, people who favored meat, processed foods and sugar tended to have clusters of gut microbes that are pro-inflammatory.

Many studies have tied Mediterranean-style eating and plant-rich diets to lower risks of various diseases.

The researchers said the new findings add to evidence that effects on the gut microbiome are one reason why.

"Our study provides support for the idea that the gut microbiome could be one link between diet and disease risk," said senior researcher Dr. Rinse Weersma, a gastroenterologist and professor at the University of Groningen in the Netherlands.

His team found that people who ate more vegetables, fruit, fatty fish, nuts and fiber-rich grains generally had higher concentrations of bacteria that churn out short-chain fatty acids.

Short-chain fatty acids are produced when gut bacteria ferment non-digestible fiber, and they are anti-inflammatory, Weersma explained.

On the opposite end of the spectrum was the "fast-food cluster," where people had a high intake of meat, french fries, soda and processed snack foods.

They were in double-trouble, according to Weersma: Owing to a lack of dietary fiber, they had fewer bacteria that produce short-chain fatty acids. They also showed a greater abundance of pro-inflammatory gut microbes.

Many factors influence the balance of bacteria in any one person's gut microbiome, including genes, age, health conditions, medication use (particularly antibiotics) and stress, experts say.

"But I would say diet is the number one factor for adults," said Dr. Emeran Mayer, a professor at the University of California, Los Angeles School of Medicine.

Mayer, who was not involved in the study, is author of the forthcoming book "The Gut-Immune Connection."

He said he generally recommends a largely plant-based diet, choosing the particular foods based on individuals' needs. Diet is the way to go, rather than taking probiotic supplements, Mayer said.

"There's no way to get around the biology. You can't eat a bad diet then take a probiotic," he said. "You have to make a fundamental shift in your diet and overall lifestyle."

Unfortunately, Mayer added, processed foods and other unhealthy choices are often cheaper, which makes it hard for lower-income people to eat healthfully.

"That's a real problem," he said.

The new findings published online recently in the journal Gut are based on more than 1,400 Dutch adults who answered questions on their diet habits and gave stool samples for a gut-microbe analysis. Some were generally healthy, while others had digestive disorders, including ulcerative colitis and Crohn's disease.

Overall, the study found consistent links between fish and food from plants and anti-inflammatory gut microbes, including in people with digestive conditions.

Dr. Andrew Chan is a gastroenterologist at Massachusetts General Hospital in Boston and professor at Harvard Medical School.

Chan said evidence is growing that the gut microbiome is one important link between diet and disease risks.

But it's likely that inflammation is only one part of the story, according to Chan.

Researchers are just beginning to understand the many roles of the gut microbiome, which some view as an organ unto itself, he noted. Much more work is needed to characterize how the microbiome might influence human health, and define what a "healthy" one is, Chan added.

For now, Weersma said these findings support current recommendations to eat more "whole" plant foods and fewer processed ones.

Chan agreed, but added that, ultimately, research into the gut microbiome could move experts away from one-size-fits-all advice. It's becoming possible to individualize diets based on how a person, and his or her gut microbiome, respond to food, he said.

More information

The Harvard School of Public Health has more on the microbiome and diet.

SOURCES: Rinse Weersma, MD, PhD, professor/chairman, gastroenterology and hepatology, University of Groningen/University Medical Center Groningen, the Netherlands; Andrew Chan, MD, MPH, chief, Clinical and Translational Clinical Epidemiology Unit, Massachusetts General Hospital, and professor, medicine, Harvard Medical School, Boston; Emeran Mayer, MD, PhD, professor, medicine, and director, G. Oppenheimer Center for Neurobiology of Stress and Resilience, University of California, Los Angeles School of Medicine; Gut, April 2, 2021, online

WebMD News from HealthDay

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Original post:

Are You Eating Foods That Harm Your 'Microbiome'? - WebMD

Skip the supplements and add these healthy foods to your diet.

When people suffer symptoms like lethargy, headaches, muscle weakness, sleeplessness and lack of focus, many turn to supplements in an attempt to load their bodies with the missing nutrient responsible for their symptoms.

However, doing so without first considering the quality of your diet may not get you anywhere. Supplements can help fill gaps in your diet, but it's always best to get most of your vitamins and minerals through a nutritious diet.

Try taking a food-first approach with this guide to the top food sources for every vitamin and mineral. You'll notice that many overlap and -- who'd've known -- vegetables appear as a top source for almost every nutrient.

Read more: Personalized multivitamins: Worth it or no better than store-bought?

Vitamin A is a single vitamin, but two types are found in food. Preformed vitamin A, which your body can use immediately, is found in animal foods. Provitamin A is found in plant foods, and it's a precursor to the type of vitamin A your body can use. Beta-carotene is the most common example of provitamin A.

To avoid vitamin A deficiency with your diet, eat these foods high in vitamin A:

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The B vitamins are a group of eight essential nutrients humans need to support health. They're all lumped into one class of vitamins because they have similar properties and are found in many of the same foods.

The eight B vitamins include:

The best food sources of B vitamins are:

Best known for supporting immune health, vitamin C also contributes to the growth, development and repair of various tissues in your body. Vitamin C is an important part of the structure of your skin, tendons, ligaments and blood vessels, and it helps to form scar tissue in response to injuries.

To make sure you're getting enough vitamin C in your diet, eat plenty of these vitamin C-rich foods:

The very best source of vitamin D is sunshine, but plenty of foods contain trace amounts of vitamin D to support a well-rounded diet. It's hard to get enough vitamin D from food alone, so it's a good idea to get outside for a few minutes each day in addition to prioritizing these foods.

Vitamin E is an antioxidant responsible for many bodily functions, including the formation of red blood cells. Deficiency in vitamin E can lead to complications such as nerve damage, muscle weakness, loss of motor control, weakened immune function and vision problems.

The best food sources of vitamin E are:

Vitamin K is primarily a coagulant, which means it helps blood clot. Without vitamin K, you would lose too much blood even from a small cut or scrape. People on blood-thinning medications should talk to their doctor about vitamin K before increasing their consumption. If it's safe for you to eat more vitamin K-containing foods, try adding these sources to your diet:

In addition to vitamins, the human body requires several minerals to function optimally. Mineral deficiencies are often responsible for symptoms like fatigue, poor sleep, low moods and lack of focus.

You need two types of minerals to support your health: macrominerals, which you need in large amounts, and trace minerals, which you need in smaller quantities. The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

Calcium is the most abundant mineral in the human body -- you need plenty of it to keep your bones and teeth healthy, as well as support muscle and nerve function. The best sources of calcium include:

Second only to calcium in terms of abundance, phosphorus makes up 1% of your bodyweight and is present in every cell in your body. Phosphorus helps form your bones and teeth, makes protein for tissue growth and repair, and produces the molecules your cells use for energy. These foods contain ample phosphorus:

Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans can't digest or absorb. The best way to get phosphorus is from animal foods.

Like the other macrominerals, magnesium supports nerve and muscle function, as well as bone and heart health. You can find magnesium in:

This electrolyte is essential for maintaining fluid balance in your body and helping your muscles contract, among other things. Many people try to limit their sodium intake (and some people need to), but consuming too little sodium can lead to health problems just like consuming too much can.

The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit. However, some whole foods contain trace amounts of sodium, including:

You likely already eat plenty of foods high in sodium, such as bread, pasta, soup, deli meat, sauces and dressings, broths, stocks, canned foods, frozen foods and snack foods. Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2,300 milligrams.

Another important electrolyte, potassium supports a regular and healthy heartbeat, offsets sodium's effect on blood pressure, supports nerve function and muscle contraction, and moves waste products out of cells. Foods high in potassium include:

Chloride is an electrolyte that works with sodium and potassium to fulfill a variety of roles in the body. Dietary chloride primarily comes from table salt and sea salt, and most people get enough through the foods they eat daily, but you can maximize chloride intake by eating these foods:

Your body uses sulfur to repair DNA, protect your cells against damage, metabolize food and provide structure to your skin and other connective tissues. It's an important trace mineral you can get from a variety of foods, including:

Most people know iron for its role in blood production. Most of the iron in your body is found in hemoglobin and myoglobin, two substances essential to the transport and transferring of oxygen throughout your body. The top food sources of iron include:

This trace mineral is a cofactor for many enzymes, which means it plays a role in lots of chemical reactions that occur in your body, including the metabolism of carbs and protein. The best food sources of manganese are:

Like manganese, copper is a cofactor for several enzymes. It's also important for proper brain development and connective tissue integrity. Here's where to find copper in food:

Your body needs iodine for proper thyroid function: Without it, your body can't make enough thyroid hormones. Iodine is especially important for babies and pregnant women, because this mineral is crucial to bone and brain formation.

The primary source of iodine in the American diet is iodized salt. If you consume a lot of salt, you probably get enough iodine. But in case you don't, you can find iodine in these other foods:

Zinc, the mineral popularized for its rumored defenses against COVID-19, has long been an ingredient in cold medications and throat lozenges. In addition to its well-known role in immune function, zinc also contributes to wound healing and protein synthesis. The best food sources of zinc include:

Cobalt is found in the body as part of vitamin B-12 and helps your body process and absorb the vitamin. Most foods contain trace amounts of cobalt, but foods high in vitamin B-12 are particularly high in cobalt.

Fluoride keeps your teeth healthy and strong. It also spurs new bone formation, so it's especially important for infants and children. Most drinking water contains fluoride, although if you have well water, it may not be fluoridated.In addition to water, you can get fluoride from:

Selenium protects cells from damage, promotes reproductive health and thyroid function and supports DNA production. The most potent food source of selenium is Brazil nuts, and these can actually cause selenium toxicity if consumed too often. Other sources of food high in selenium include:

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

More here:

The best food sources of every vitamin and mineral - CNET

Americans have upped their supplement game since the beginning of the COVID-19 pandemic. In fact, many individuals who didn't previously have a supplement regimen may now have a consistent vitamin and mineral routine. And one supplement, in particular, is especially hot right now among consumers, a new survey suggests.

Today, the International Food Information Council (IFIC) released the survey, "Consumer Perspectives on Vitamins, Minerals, and Food and Beverage Fortification," which examines American perceptions about taking supplements. Among the 1,023 people ages 18 and over interviewed from March 4 to March 8, 2021, 66% of respondents expressed interest in taking vitamin D. (Related: The One Vitamin Doctors Are Urging Everyone to Take Right Now)

Individuals ages 65 and older were even more likely to say that they were looking for vitamin D, with 89% expressing interest compared to 53% of those below the age of 45. About 50% of female-identifying participants said they frequently searched for vitamin B12, which is greater than the 34% of male-identifying respondents who said the same.

Irrespective of age or gender, 62% of respondents said they sought out vitamin C, followed by vitamin B12 at 43%, calcium (41%), iron (33%), vitamin A (33%), and vitamin E (32%). Still, vitamins C and D took the cake, with respondents saying they were interested in the vitamins for both general health and wellness and immune health.

"Of those who prioritize immune health, half say that their focus on it has become much more important now than before the COVID-19 pandemic,"Ali Webster, PhD, RD, Director of Research and Nutrition Communications at the International Food Information Council, told Eat This, Not That!.

"I was somewhat surprised to see vitamins D and C jump to the top of the list of sought-after vitamins and minerals above more traditional options like calcium and iron," she added. "However, given the heightened emphasis we saw on immune healthspurred by the COVID-19 pandemic, it makes sense that people would focus on nutrients that they associate with this health benefit."

Of course, Webster encourages getting the majority of your vitamins and minerals through foods and beverages first. However, there are several instances where individuals may not be able to get all of these nutrients from diet alone. Supplements may be incredibly beneficial, in particular, to those who follow a restrictive diet or have dietary restrictions caused by food allergies.

"For example, vitamin B12 is found most often in animal-source foods, so vegans and those limiting their intake of meat, dairy, and eggs may wish to take a vitamin B12 supplement," she said. "Vitamin D is another nutrient to consider supplementing in some populations, such as those who live in northern climates, elderly people, and those who don't get a lot of exposure to sunlight."

If you're considering whether to add dietary supplements to your morning routine, be sure to run the idea by your health care provider first. You'll want to avoid consuming supplements in excess, as well as any potential interference with other medications.

For more, be sure to check out This Supplement May Help Protect You Against Obesity, New Study Says. And to get the latest supplement news delivered right to your email inbox every day, don't forget to sign up for our newsletter!

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66% of Americans Say They Are Seeking Out This Vitamin Right Now, New Survey Reveals | Eat This Not That - Eat This, Not That

A complex piece of legislation governing the regime of the food supplements was published with the Official Gazette of Romania on 1 April 2021. This was set up after long and highly debated parliamentary procedures since 2012 and confirmed by the Romanian Constitutional Court ruling in 2021.

The Law 56/2021 on food supplements (FS Law) will be applicable starting with 3 April 2021; more detailed implementation rules on manufacturing, sale and use of food supplements are expected to be issued by the Ministry of Health within 90 days (beginning of July 2021).

Main rules and provisions

Scope

The FS Law aims to provide, for the first time on the Romanian market, an unitary legal framework in the field of food supplements with respect to single regulation and regulatory body, market placement, advertising and enhanced consumer protection against misleading and counterfeit. The law transposes into Romanian legislation the relevant EU framework for food supplements .1

The changes are significant in the field as it offers more control to the competent authority to sign-off on the market placement and advertising of food supplements, in view of preventing unfair market practices.

Relevant products

The products covered by the FS Law are food supplements, marketed as foodstuffs and presented as such. Medicines and food supplements based exclusively on medicinal or aromatic plants, as well as hive products, are out of scope.

Competent authority

The FS Law appoints the Romanian Ministry of Health to be the competent authority in the field of food supplements2 as notified body and competent authority to sign off the advertising materials.

National Consumer Protection Authority (ANPC) is granted specific powers in relation to food supplements advertising and labelling.

Marketing food supplements

Market placement of food supplements is allowed based on the notification certificate, issued by the Romanian Ministry of Health. The notification procedure differs depending on the composition of the products and country of origin of the products.

Marketing of food supplements already notified in EU/EEA or imported from third countries

Food supplements already notified in another Member State of the EU/EEA are subject to more simplified procedure of notification to Ministry of Health. For food supplements imported from third countries, separate notification proceedings will be detailed in the implementing norms.

Labelling, presentation and advertising

The FS Law establishes certain conditions for the labelling and advertising of food supplements, in order to guarantee a higher protection, consumers access to information and prevention of excessive consumer intake of food supplements.

Dos

Donts

Sanctions

In case of breach of the FS Law provisions, the following sanctioning regime is applied:

Special attention is paid to criminal activities in relation to preparing or manufacturing counterfeit food supplements, as well as willingly placing, marketing, selling or distributing counterfeit food supplements on the market, sanctioned under the Romanian Criminal Code.

Compliance and transitory measures

Food supplements which are in line with FS Law provisions can continue to be marketed without following additional notification process. However, the advertising materials need to be submitted for approval to Ministry of Health within 6 months of the start of the implementing norms.

The relevant products which do not comply with FS Law provisions can be marketed only until the expiry of the minimum durability date (but not later than 12 months), provided that:

Original post:

The New Romanian Food Supplements Law - what it means for consumers and for the healthcare business - Lexology

When you feel a cold coming on, have you ever reached for a vitamin C supplement to keep the sniffling and coughing at bay? Youre not alone. Taking vitamin C supplements is common in the United States, with about 35 percent of adults taking multivitamins that contain vitamin C and 12 percent taking a separate vitamin C supplement, according to the National Institutes of Health (NIH).

Vitamin C is an essential nutrient, which means that we need to get it from food or supplements in order for us to meet our needs, says Tamar Samuels, RDN, cofounder of Culina Health based in New York City.

Most vitamin C supplements contain vitamin C in the form of ascorbic acid, which is comparable in bioavailability to the vitamin C that naturally occurs in foods, according to the NIH. Vitamin C and ascorbic acid are the same thing, and the terms can be used synonymously, Samuels says.

The NIH recommends that adults get 75 milligrams (mg) of vitamin C per day for women and 90 mg daily for men; smokers should get an additional 35 mg per day, and pregnant and breastfeeding women should get 85 and 120 mg, respectively.

According to the Mayo Clinic, most people source enough vitamin C through diet alone its readily available in citrus fruits, peppers, tomatoes, and berries, among other fruits and vegetables. One medium orange, for example, has 70 mg of vitamin C.

Generally, healthy individuals with no medical conditions can meet their needs for vitamin C by consuming a varied diet in vitamin Crich foods, Samuels says.

RELATED: Am I Getting Enough Vitamin C?

And thats the best way to get your fix, according to Michelle Zive, PhD, RD, anutrition coach based in San Diego. Supplements can help with filling dietary gaps, however, food is always a better way to get the nutrient, she says, adding that by eating the whole food, you benefit from the foods other nutrients as well.

RELATED: The Scientific Health Benefits of Vitamin C

But for a higher dose of vitamin C, you may consider supplements. Most vitamin C supplements start with 100 to 500 mg per capsule, which is definitely higher than the vitamin C content found in vitamin Crich foods, Samuels says. (Note that according to the NIH, you may be at risk of consuming too much vitamin C if your combined intake from food and supplements exceeds 2,000 mg per day.)

So what are the potential benefits of higher levels of vitamin C? Here, explore five benefits of vitamin C supplements supported by research.

And remember, its always a good idea to let your doctor know about all of the supplements you are taking or plan to take, as they can pose unintended health risks for certain groups or interact with other medications you're taking.In particular, vitamin C supplements may be harmful for people taking statins and certain types of cancer drugs.

Its unlikely that vitamin C can protect you from coming down with a cold, but supplementing with it may help reduce the length and severity of your sickness, according to areview published in TheCochrane Database of Systematic Reviews. Of the studies the researchers looked at, all of which involved supplementing with more than 0.2 grams (g) of vitamin C per day, some found that vitamin C reduces the duration of colds. Even though the results were somewhat varied, with some showing no benefit, the researchers concluded that supplementing with vitamin C may still be worthwhile since its safe and inexpensive.

Vitamin C supplements may help you recover from more serious illnesses, as well. According to ameta-analysis published in April 2019 inNutrients, vitamin C supplements reduced the length of intensive care unit stays by about 8 percent and shortened the duration of mechanical ventilation for patients by 18.2 percent. For the studies, vitamin C doses of 1 to 3 g were used.

It may come as no surprise that scurvy a disease that results from vitamin C deficiency is commonly treated with vitamin C supplementation. According to research, the recommendation is to take 1 to 2 g of vitamin C for the first two or three days of treatment, 500 mg a day for the next week, then 100 mg a day for up to three months afterward.

The majority of people treated for scurvy experience symptom improvement within 48 hours and are fully recovered within 14 days, says Kelly Springer, RD, owner of Kelly's Choice based inSkaneateles, New York.

RELATED: The Top Foods High in Vitamin C and Why the Nutrient Is So Critical

Vitamin C helps the heart in a few ways. For one, it may help with blood pressure management. According to ameta-analysis published in The American Journal of Clinical Nutrition, vitamin C supplements (the median dose was 500 mg) helped people with high blood pressure reduce their systolic blood pressure by 4.85 millimeters of mercury (mm Hg) and their diastolic blood pressure by 1.67 mm Hg.

Other research published in the Journal of the American Heart Association found that high vitamin C intake was associated with a lower risk of stroke, most significantly among those who took between 200 and 550 mg of vitamin C a day.

Finally, though theres not enough research to say that vitamin C supplements can prevent cardiovascular disease or that being deficient in the vitamin may put you at increased risk of dying from it. According to areview published in August 2016 in the International Journal of Molecular Sciences, vitamin C deficiency increases the risk of mortality from cardiovascular disease, likely because vitamin C may improve blood vessel function and lipid profiles. However, the current literature provides little support for the widespread use of vitamin C supplementation to reduce cardiovascular risk or mortality at this time.

Gout, a painful form of inflammatory arthritis, is caused by having too much uric acid in the body, according to the Centers for Disease and Control Prevention. Eating a healthy diet with limited alcohol intake can lower the risk of gout and vitamin C supplements can help as well.

Some studies have found that vitamin C may moderately reduce uric acid levels in people who have gout, Samuels says. According to ameta-analysis publishedArthritis Care & Research, vitamin C supplements (the median dose was 500 mg) lowered serum uric acid by 0.35 milligrams per deciliter (mg/dL). Normal uric acid levels are 1.5 to 6 mg/dL in women and 2.5 to 7 mg/dL in men, according to areview published in Frontiers in Bioscience.

At this point, itd be wrong to say vitamin C can prevent or cure cancer, but it may be a beneficial addition to cancer treatment. Ameta-analysis published in the European Journal of Cancer, for instance, found that people with breast cancer who supplemented with vitamin C had a reduced risk of mortality.

And it appears that vitamin C may boost standard treatments as well, Dr. Zive says.

According to asmall study published in March 2017 in Cancer Cell, taking high doses of vitamin C for two monthsduring cancer treatment weakened the cancer cells and made radiation and chemotherapy more effective.

Its worth noting, however, that most of this research involves taking vitamin C intravenously rather than orally, Samuels says. Anyone undergoing cancer treatment should consult with their healthcare providers before taking vitamin C or any other supplements because of the risks of potential interactions with their cancer treatments.

Excerpt from:

Health Benefits of Vitamin C Supplements - Everyday Health

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

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

Best omega-3 supplements

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

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

There are three main types of omega-3 fats:

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

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

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

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

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

How many omega-3s do you need daily?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Always choose omega-3 supplements from trusted brands.

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

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

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

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

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

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

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

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

See more here:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

READ MORE: 7 Healthy Diet Changes That Help You Sleep

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

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

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

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

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

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

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

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

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

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

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

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