Category Archives: Food Supplements

Hana Gabrielova, founder and CEO at Czech-based Hempoint, is one of Europes pioneering and most innovative hemp entrepreneurs and a widely recognized expert on agricultural issues related to hemp and food. Her company consults with farmers on hemp cultivation, and is an organic hemp food producer. Gabrielova is an adviser to the Prague-based International Cannabis and Cannabinoids Institute (ICCI), and works on several initiatives dedicated to the environmental aspects of hemp and its potential in green transition and the bio-economy.

HempToday: You were recently named an expert adviser to the European Innovation Partnership for Agriculture initiative. What is that all about?

HG: The ultimate goals are to gather knowledge and document practical experience of industrial farming practices that avoid displacement of food production. The European Commission (EC) has different focus groups which bring together experts on specific subjects to produce reports, factsheets or whatever the EC needs. I will be advocating for hemp and all the different industrial applications in which hemp can replace fossil fuels, accelerate regenerative farming and play an important role in carbon sequestration. The work we do in that group is part of the process of writing legislation.

HT: Part of it is about cutting edge solutions developed through stakeholder collaboration. What kind of solutions and what kind of collaboration?

HG: Last December, the EC published the European Green Deal, a blueprint for transition from our old-school economy to a new bio-economy. The pillars of the bio-economy are very much linked to plant materials, renewable biological resources, climate neutral and circular products, new local value chains from waste and biomass, and other sustainable innovations. In all these areas, hemp can play a vital role and become an essential tool to make this positive shift happen.

HT: What kind of value chains? What do they look like?

HT: CzecHemp, one of the projects I work on, is one example. Its a cluster of private companies, public sector entities, research and education institutions who are working to develop the cannabis and hemp industries. We are partners of the Bioeconomy platform of Czech Republic, the European Cluster Cooperation platform and the National Cluster Association, which gives us opportunities to talk to many different active groups and get them in our network not only in the Czech Republic but across the EU. We jointly organize education and other programs.

HT: What are the key challenges facing hemp today?

HG: The first challenge for all hemp stakeholders is to educate and promote green alternatives based on hemp. If we can provide clear taxonomy for classifying hemp products and their environmental benefits as well as their contribution to sustainable activities, this could be a good starting point to advance hemp as an essential tool for global change. Since this would give us a way to classify hemp field carbon sequestration potential, we could call for special taxation aligned with climate change objectives.

Another challenge is that the hemp industry is still missing guidelines and standards for product quality and sustainable practices. Also, we need more manpower in industrial hemp at all levels. Its needed now, but we also need to prepare the next generation of hemp industry professionals based on mentoring, and incubating small companies in regional hubs or cooperatives.

General infrastructure and the development of technology specific to hemp also lags somewhat. We have many exciting challenges ahead of us. Solutions are being created.

HT: Whats your view on the most recent delayed UN-CND vote on rescheduling of cannabis and removing it from international drug lists? Where does it leave us, and whats the effect on industrial hemp?

HG: The cannabis plant has already been illegal for 59 years, so well be patient. I feel positive. It gives us a bit more time for advocacy and it gives governments time to take their decisions about the vote seriously and responsibly. The worst part of the delay, of course, is that it hurts patients who still dont have access to medical cannabis.

HT: World Health Organization (WHO) recommendations would mean that cannabis preparations for medical use with negligible THC content (less than 0.2%) be removed from the scope of international narcotics control rgime. This affects CBD and other extracts. Whats your perspective on this situation?

HG: In my view, the WHO recommendations are irrelevant. All of that is about medicines and the pharmaceutical sector (drugs). Its not about hemp at all. The UN Single Convention on Narcotic Drugs does not even mention the word hemp and specifically exempts the cannabis plant when it is used for horticultural and industrial purposes (seeds and fiber).

WHO manages medicine and health, so we can ignore their statements on food, cosmetics, and anything that is not a medicine. For this reason the 0.2% THC limit proposed by WHO only refers to medicines, not to foods or cosmetics that come from hemp.

HT: What can you say about the 2020 planting season based on your sale of cultivation seeds so far this year? How does it compare to years past?

HG: These insecure times may be changing the growing plans of many farmers. Last year the Novel Food issue brought a lot of confusion and insecurity to the market so investors felt disappointed. The upside of that is that a lot of stakeholders are beginning to look into other applications of hemp besides only CBD.

HT: Do you see any significant shift in the kind of seeds customers are buying? Are most seeds still for CBD flowers?

HG: Two years ago 95% of our queries were from people asking for high CBD seeds. I have to constantly remind that we dont have such seeds registered in the EU catalog, which means they are not legal to be grown in Europe. This year we do have more requests for CBG hemp varieties and fiber hemp. We continue to supply a lot of small packed bags of different seeds varieties, mostly for research purposes. Thats a good sign.

HT: What are your thoughts on the coronavirus? Is it affecting Hempoints business?

HG: Its really too early to say how things will end up. It does seem that with this coronavirus, people have other stuff to do than pay invoices for the orders they made. So were not sure how much in total supply we will do compared to last year. But so far we dont feel any major impact on our business. We are in the high season of planting seed distribution in the next weeks. Hopefully, the logistics will still work and well be able to deliver our orders.

HT: You travel a lot. Can you point to some unique spots around the globe where interesting things are happening?

HG: My favorite country is Nepal for sure. Their hemp building project from wild hemp stalk, and hemp charcoal for food supplements are a couple of my favorite projects. India is also a favorite, with their Ayurvedic tradition and cannabis recipes which have been around for hundreds of years but which are not used anymore because the legal supply was cut off by prohibition.

There is a lot of energy in Latin America, as we learned at the Latin American & Caribbean Summit we hosted last November in Uruguay. A lot of interesting innovations are happening in Canada with supercapacitors and hemp food processing technologies.

HT: As everyone in the industry is forced to slow down because of the coronavirus, how can they constructively use that time?

HG: I hope well take the opportunity to pause, open our eyes and look at what we have done to our Mother Earth, and finally start to bring solutions instead of more destruction. Hemp has a huge role to play in that process.

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Job No. 1: Educate and promote green alternatives based on hemp - HempToday

We know that making dietary eliminations is extremely difficultso much so that it helps when you can shift your focus to what you are incorporating into your diet rather than on what it now lacks. "I overall encourage a whole foods, plant-heavy diet," Turegano instructs. She supports eating multiple servings of vegetables and fruits with every meal. Turegano adds that there is strong evidence to suggest that the Mediterranean diet can help with that, as the diet prioritizes plant-based eating, with daily consumption of veggies, fruits, whole grains, and healthy fats.

"I also encourage a diet rich in prebiotic and probiotic foods, and healthy fats," she says. Prebiotics are essentially the food for probiotics, the "healthy" bacteria that makes up a balanced skin and gut microbiome. Think garlic, onions, chickpeas, fermented foods like kimchi, as well as various veggies, fruits, and legumes. As for healthy fats, you can turn to salmon, coconut oil, avocados, extra-virgin olive oil, and more.

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8 Ways To Manage Red, Inflamed Skin Skin Care To Supplements - mindbodygreen.com

PETALING JAYA: With fears over Covid-19 taking centre stage, nutritionists and health experts say people should revert to the basics of healthy eating, managing stress and exercising to boost their immune system.

Holistic medical practitioner Datuk Dr Rajen Manicka (pic) said the type of food and supplements consumed affects ones immune system.

We believe that a high intake of turmeric, which Indians take daily, and onions, which is rich in quercetin, are foods that boost your immune system, he explained.

Rajen said a high sugar intake will be detrimental to ones health, adding that people should consume more protein and water daily.

It is important to also take a lot of protein, it doesnt matter what type, be it fish or eggs, because protein is a very important component in the immune system, he said.

After water, glutathione small protein molecules produced by every single living cell is the second most important component that the human body needs.

Rajen said people who are low in glutathione have low immune system.

Older people suffer more because they dont have enough glutathione. You can take supplements that supply the body with glutathione or one that allows the body to make more glutathione.

Weve also done clinical trials, where glutathione is shown to have been able to boost the immune system against the Zika virus, he said.

However, nutritionist Dr Tee E Seong does not recommend taking supplements for the average healthy individual but encourages the practice of traditional dietary guidelines of the food pyramid.

For people who are sick and have undergone surgery, or old people who cannot eat well, supplements will help.

But for the average person, the 35-year-olds who are physically active or young children, there is no evidence to say supplements will help, he said.

Tee said should a person need to take supplements, it is best to seek the advice of a nutritionist.

For vitamins, it does not mean that if we consume more, it will be better for us.

There are limits of intake for vitamins and minerals, so if you want to take supplements at these times, it is better to talk to a nutritionist, he said.

Commenting on claims of turmeric and garlic intake as a combatant for viruses, Tee said although the spices may be an important source of antioxidants, singling out one food item alone is not going to help fight viruses.

To boost the immune system, we need to eat more fruits and vegetables.

The immune system should have been built up over the years, not just now, but we need more antioxidants now, and fruits and vegetables are the best source.

Colourful vegetables and fruits such as carrot, tomato, colourful grapes and cabbage have a lot of antioxidants, he said.

Tee also noted that antioxidants in vegetables are not destroyed in the process of cooking, unlike the vitamins in them.

Drinking a lot of water, at least eight glasses a day and a balanced diet, is a must to build up the immune system, Tee advised.

Universiti Putra Malaysia Food Science and Technologys Prof Dr Azizah Haji Hamid said another important factor is to reduce stress as it causes poor immunity.

Everyone has a different approach to dealing with stress.

We can each do what works for us and it can be as easy as taking a walk, sightseeing or prostration, she said.

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Experts advise healthy eating to boost immune system - The Star Online

Vitamin B12 deficiency can have severe consequences (Adobe. Do not use without permission)

Vitamin B12 (cobalamin) is an essential vitamin, which means we cannot live without it and have to obtain it through diet.

It is needed for nerve cells maintenance, DNA formation and red blood cell production.

We only need a tiny amount but its crucial that we do get it. In the UK, the recommended intake is 1.5 g (micrograms) of B12 daily, in the US its 2.4 g and the European Food Safety Authority suggests an adequate intake of 4 g.

The liver stores B12 and this stock lasts up to three years. Therefore, you cannot become deficient in a week or even a month but theres no point in risking a deficiency.

When it develops, it can have severe consequences so its important to ensure regular B12 intake.

The main symptoms of B12 deficiency include fatigue, lack of energy, muscle weakness, pins and needles sensation, depression and cognitive problems (trouble remembering things, understanding and decision making).

Deficiency can also result in raised levels of the amino acid homocysteine in the blood, which can increase the risk of heart disease and stroke.

At the other end of the spectrum are high B12 intakes you can take a high daily dose of this vitamin without any side effects but it shouldnt be more than 2,000 g (2 mg), according to the NHS (2017).

Vitamin B12 is produced by bacteria in the soil and water. Before sanitation, we used to get it from contaminated fruit and vegetables, and other plant foods.

Not only do we wash produce nowadays (and for good reasons), but most fruit and vegetables are pre-washed anyway so there's not a trace of B12 left. In addition, thanks to intensive farming practices, even the soil is depleted and lacking in these bacteria.

Some foods like nutritional yeast are fortified withVitamin B12(Adobe. Do not use without permission)

Animal products contain Vitamin B12, whilst most plants do not, and some people use this as an argument against veganism - but things are not so clear cut.

Farmed animals are given vitamins with their feed, which is why their flesh and secretions contain B12. People who consume animal foods effectively consume recycled B12. Isn't it better to go straight to the source and just take the supplement?

Studies show that insufficient B12 intake is a worldwide problem, with some populations having 30-40 percent of people with inadequate B12 levels (Allen et al., 2018). *

The truth is, its hard to get enough vitamin B12 from foods alone, even if you eat animal products.

For us, vegans, there are two options fortified foods or supplements. Vitamin B12 is produced by growing bacterial cultures and extracting it from them (Fang et al., 2017). The process is the same whether its B12 for supplements or food fortification.

Fortified foods include some breakfast cereals (check the ingredients label), yeast extracts (eg Marmite or Meridian Yeast Extract), nutritional yeast with B12, vegetable margarines, some meat alternatives and plant milks and yogurts.

If you have these foods on a daily basis, it may be sufficient but taking a supplement is a safer bet. You can take it daily, every other day or a larger dose once a week. B12 supplements usually come with much higher amounts than the 4g we need so its easy to get enough.

Some vegans opt to take vitamin B12 in droplets form, which you can buy here(Adobe. Do not use without permission)

There are several forms of B12 and the debate over which is the best is rife. The most common forms are cyanocobalamin and methylcobalamin.

Cyanocobalamin is the inactive form of B12, which needs to be activated in the stomach by binding with a compound called intrinsic factor. Thats a natural process and most people can rely on cyanocobalamin to cover their B12 needs. Cyanocobalamin is used in the more affordable supplements and fortified foods.

Methylcobalamin is the active form of Vitamin B12 and doesnt require any activation. However, its less stable and more expensive.

Then, there are two other forms of active Vitamin B12 adenosylcobalamin and hydroxocobalamin.

All four forms of B12 are effective at topping-up your stores. If you are healthy, cyanocobalamin (the cheap one) is perfectly sufficient (Obeid et al., 2015). Some people prefer to take one of the active forms, as they are ready-to-use by your body and thats perfectly fine.

However, its best to combine them with cyanocobalamin once in a while your body can make any form it needs from cyanocobalamin, which is not the case with the active forms (Thakkar and Billa, 2015).

If you have a B12 deficiency, then a combination of cyanocobalamin with one of the active forms is advisable to increase your levels quickly (Obeid et al., 2015; Thakkar and Billa, 2015) and the same applies if you have a specific condition affecting your B12 metabolism (Paul and Brady, 2017).

Absorption of B12 may be hindered by several factors - tobacco smoking, kidney disease, older age, general anaesthesia, some medications - Metformin (for diabetes), anticonvulsants, antacids and proton pump inhibitors (PPIs).

In these cases, its best to take methylcobalamin and cyanocobalamin but your doctor may also suggest B12 injections. As for the age question, if youre over 50, you need some extra B12 as our bodies are simply not as efficient at extracting it from foods alone.

Heating food and drinks in a microwave or longer-than-very-brief cooking can also reduce the amount of vitamin B12 available from them.

For example, if you always heat your fortified plant milk in a microwave before using it, you may not be getting enough B12 if that's your only source of it. Its a good idea to supplement your B12 a couple of times a week if you normally only rely on fortified foods.

It is a type of B12-related anaemia, where the body doesnt have enough vitamin B12 to make red blood cells. It is not caused by a lack of B12 but rather by a deficiency of the intrinsic factor in the stomach needed for B12 to be activated.

This can happen if your stomach lining is weakened due to a condition like gastritis, autoimmune disease or when you have had a procedure that removed a part of the stomach.

In these cases, B12 injections or sublingual methylcobalamin sprays/powders are recommended to avoid deficiency.

The bacteria in our guts actually produce Vitamin B12 but unfortunately, its of no use to us.

These bacteria live in the colon, which is too far down the digestive tract for us to be able to absorb the vitamin.

There are lots of myths about seaweed and Vitamin B12(Adobe. Do not use without permission)

There is a lot of (mis)information about food containing Vitamin B12. There have been claims that certain seaweeds contain it as well as fermented foods such as miso, tempeh, kombucha and sauerkraut.

Spirulina - a popular green algae powder claimed to be bursting with nutrients. Thats true but it has one big problem - it contains something called B12 analogues. They are compounds with a structure similar to Vitamin B12 so they bind to B12 receptors in the human body but do nothing and block access for the real B12. It can become an issue if you have spirulina every day, as it can have a negative impact on your B12 levels.

Nori - seaweed that comes in sheets or as flakes to be sprinkled on meals. Research shows it may be the only non-animal source of Vitamin B12 (Watanabe et al., 2014) but more data are needed to confirm this.

Fermented foods - this is a broad category including tempeh, miso, natto, kimchi, kombucha, sauerkraut and more. Its true that the bacteria used for fermentation do produce some B12 so these foods may provide tiny amounts. However, the amounts can be so negligible that it is advised not to rely solely on these products for vitamin B12.

There are some emerging foods that may be natural B12 sources, such as a specific type of duckweed. However, they arent mass-produced yet and there isnt enough data confirming we can truly obtain enough of the vitamin from them.

The awareness of the need to watch Vitamin B12 in our diet is increasing. If youre worried about your intake, you can ask your GP for a blood test. Its nothing uncommon and when you mention that youre vegan, they wont object.

A varied vegan diet supplies almost all we need but theres no getting around the B12 issue we do need a little extra help from supplements or fortified foods. We are not alone, many other population groups have low intakes and the elderly may be deficient even if they eat meat three times a day.

As our food production systems change, so do our lifestyle habits and theres nothing wrong with accepting that we need to add a tiny amount of a bacteria-produced vitamin to our diets.

Allen LH, Miller JW, de Groot L, et al. 2018. Biomarkers of Nutrition for Development (BOND): Vitamin B-12 Review. Journal of Nutrition. 148(suppl_4):1995S2027S.

Fang H, Kang J, Zhang D. 2017. Microbial production of vitamin B12: a review and future perspectives. Microbial Cell Factories. 16(1):15.

NHS. 2017. Vitamins and minerals B vitamins and folic acid [online]. Available from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

Obeid R, Fedosov SN, Nexo E. 2015. Cobalamin coenzyme forms are not likely to be superior to cyano- and hydroxyl-cobalamin in prevention or treatment of cobalamin deficiency. Molecular Nutrition and Food Research. 59(7):13641372.

Paul C, Brady DM. 2017. Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms. Integrative Medicine (Encinitas). 16(1):4249.

Thakkar K, Billa G. 2015. Treatment of vitamin B12 deficiency-methylcobalamine? Cyancobalamine? Hydroxocobalamin?-clearing the confusion. European Journal of Clinical Nutrition. 69(1):12.

Watanabe F, Yabuta Y, Bito T and Teng F. 2014. Vitamin B12-containing plant food sources for vegetarians. Nutrients. 6 (5) 1861-1873.

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Vegans & Vitamin B12: Everything You Wanted To Know (But Were Afraid To Ask) - Plant Based News

Magnesium is an important mineral thats involved in many aspects of your health.

In fact, studies show that it may help improve blood sugar control, prevent migraine attacks, reduce blood pressure levels, and protect against depression (1, 2, 3, 4).

The Recommended Dietary Allowance (RDA) the intake thats sufficient for nearly all healthy individuals for magnesium is 310420 mg daily for adults. While most people can meet their needs through food sources alone, supplements may be necessary in some cases (5).

This article helps determine the best time to take magnesium to maximize its effectiveness.

Regardless of whether youre taking magnesium to improve your mood, decrease anxiety, or enhance sleep quality, the benefits of magnesium supplements are all associated with their long-term use.

For example, one study in 130 people with migraine found that taking a supplement containing magnesium decreased migraine frequency, with participants reporting fewer migraine days over the course of the 3-month study (6).

Another study noted that supplementing with magnesium improved symptoms of depression in 112 adults, with noticeable benefits occurring after 2 weeks (7).

Whats more, a study in 46 older adults also showed that taking 500 mg of magnesium daily for 8 weeks improved several measures of insomnia, including total sleep time and sleep latency, which is the amount of time it takes to fall asleep (8).

Therefore, magnesium supplements can be taken at any time of the day, as long as youre able to take them consistently.

For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.

The most important thing is to set a schedule and stick to it to ensure that youre getting your daily dose.

The benefits of magnesium are associated with long-term use, and supplements can be taken at any time of the day, depending on what works for you.

Although magnesium supplements are generally well tolerated, they may be linked to several adverse effects.

Some of the most common side effects associated with magnesium supplements include digestive issues like diarrhea, nausea, and vomiting (9).

If you experience any of these side effects, taking magnesium supplements with food could help prevent them (10).

However, if symptoms persist, consider consulting a trusted healthcare practitioner to determine the best course of treatment for you.

Taking magnesium supplements with food can help prevent side effects like diarrhea, nausea, and vomiting.

Magnesium supplements can interfere with the absorption of several other types of medications, potentially reducing their effectiveness.

Other medications may also increase the excretion of magnesium through urine, which can increase your risk of deficiency.

For example, antibiotics should be taken at least 2 hours before or 46 hours after magnesium supplements to help maximize effectiveness.

Meanwhile, those taking bisphosphonates to prevent bone loss should be sure to take magnesium supplements at least 2 hours before or after other medications.

Additionally, if youre taking diuretics or proton pump inhibitors, you should consult a healthcare professional to determine the best schedule for your supplements (5).

Magnesium can interact with certain medications, which may require you to adjust the timing of when you take the supplement.

Taking magnesium supplements with food may help prevent some of their adverse effects.

The timing may also be important if youre taking certain types of medications, such as antibiotics or bisphosphonates.

However, because the benefits of magnesium supplements are associated with long-term use, taking your supplement consistently each day is more important than the timing.

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What's the Best Time to Take Magnesium? - Healthline

The global bioactive ingredients market is expected to post a CAGR of almost 7% during the period 2020-2024, according to the latest market research report by Technavio. Request a free sample report

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Technavio has announced its latest market research report titled Global Bioactive Ingredients Market 2020-2024 (Graphic: Business Wire)

The geriatric population is vulnerable to various diseases and disorders such as poor visibility, joint pains, and weakness of bones. This has increased the consumption of dietary supplements, such as vitamins and minerals among the geriatric population to reduce the prevalence of such disorders. These factors are encouraging supplement manufacturers to provide specialized products to cater to the growing demand from the geriatric population. With the rising geriatric population, the growth of the global bioactive ingredients market will gain momentum during the forecast period.

To learn more about the global trends impacting the future of market research, download a free sample: https://www.technavio.com/talk-to-us?report=IRTNTR40012

As per Technavio, the growing adoption of health and wellness food products will have a positive impact on the market and contribute to its growth significantly over the forecast period. This research report also analyzes other important trends and market drivers that will affect market growth over 2020-2024.

Global Bioactive Ingredients Market: Growing Adoption of Health and Wellness Food Products

Over recent years, consumers have increasingly become concerned about the quality of ingredients used in foods and beverages. Also, the growing prevalence of risk factors such as obesity, diabetes, stress, and high blood pressure has compelled consumers to adopt better dietary habits to stay healthy. These factors are encouraging vendors to introduce innovative products with high nutritional value, which is positively influencing the growth of the global bioactive ingredients market.

"The shift in demand from synthetic to natural beta-carotene and the increasing adoption of organic and natural ingredients will further boost market growth during the forecast period", says a senior analyst at Technavio.

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Global Bioactive Ingredients Market: Segmentation Analysis

This market report segments the global bioactive ingredients market by geography (APAC, Europe, MEA, North America, and South America), type (fibers, vitamins, omega-3 PUFA, plant extracts, minerals, carotenoids and antioxidants, probiotics, and other types), and application (dietary supplements, functional foods and beverages, personal care, and animal nutrition).

The APAC region led the market in 2019, followed by North America, Europe, South America, and MEA respectively. During the forecast period, the APAC region is expected to maintain its dominance over the global market. This is due to the increasing consumption of bioactive ingredients, such as probiotics in the region.

Technavios sample reports are free of charge and contain multiple sections of the report, such as the market size and forecast, drivers, challenges, trends, and more.

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Some of the key topics covered in the report include:

Market Landscape

Market Sizing

Five Forces Analysis

Market Segmentation

Geographical Segmentation

Market Drivers

Market Challenges

Market Trends

Vendor Landscape

About Technavio

Technavio is a leading global technology research and advisory company. Their research and analysis focuses on emerging market trends and provides actionable insights to help businesses identify market opportunities and develop effective strategies to optimize their market positions.

With over 500 specialized analysts, Technavios report library consists of more than 17,000 reports and counting, covering 800 technologies, spanning across 50 countries. Their client base consists of enterprises of all sizes, including more than 100 Fortune 500 companies. This growing client base relies on Technavios comprehensive coverage, extensive research, and actionable market insights to identify opportunities in existing and potential markets and assess their competitive positions within changing market scenarios.

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Global Bioactive Ingredients Market 2020-2024 | Growing Adoption of Health and Wellness Food Products to Boost Growth | Technavio - Yahoo Finance

Abalanced diet is key to maintaining a healthy body and trying to avoid any health issues. We talk about what to eat if you want good skin, better focus, a healthier heart, and so much more. But do you know if you're getting enough of a crucial nutrient: vitamin B12?

"Vitamin B12 is a water-soluble vitamin that plays a major role in DNA synthesis, nervous system function, and red blood cell formation," explains Claire Virga, MS, RDN, of Rooted Wellness. "We need vitamin B12 to keep our nerve and red blood cells healthy and to create new DNA. Our bodies can't make vitamin B12 so we must get B12 from dietary sources and supplements."

The thing is, you might not know you have a deficiencystraight off the bat. "You could have low B12 for years before an actual deficiency symptom shows up," says Robin Foroutan, MD, RDN, HHC, a spokesperson for the Academy of Nutrition and Dietetics.

A deficiency can lead to anemia and nervous system complications that cause symptoms like fatigue, numbness, tingling, muscle weakness, and shortness of breath as well as cognitive complications like memory loss and depression, Virga adds. And if left untreated for a long period of time, it can lead to severe, irreversible nerve damage in some cases.

Since vitamin B12 is found in meat, seafood, and dairy, there are some people with dietary restrictions who are more susceptible to a vitamin B12 deficiencyvegans and vegetarians, for example. "It's probably the most-difficult-to-absorb vitamin, and it's not found everywhere in food," Foroutan says. "Mostly animal foods are sources of B12, but because it's so difficult to absorb, a lot of people end up with low levels even if they might be eating the right amount of B12 foods. The people who are most at risk for B12 deficiencies or chronic low-grade insufficiencies are the vegetarians and vegans, anybody avoiding red meat and people who take acid-blocking medication or routinely take antacids."

Since absorption can be difficult with this vitamin, people withdigestive problems orinflammation in the digestive tract might not be able to absorb it fully. Not to mention as you get older, your ability to absorb B12 decreases. Additionally, pregnant and lactating women may need more vitamin B12 to support the cognitive development and healthy growth of their baby. "A B12 deficiency during pregnancy can cause developmental abnormalities, neural tube defects, preeclampsia, and other complications," Virga says. "Pregnant women should look for a prenatal multivitamin containing vitamin B12."

So how can you make sure you're getting enough B12, even if you're not exhibiting symptoms of a deficiency? A blood test at your doctor's office will let you know. But if you're looking for more sources of vitamin B12 in your life, both Virga and Foroutan shared some common foods below.

"A three-ounce serving of bluefin tuna contains more than 100% of the daily value (DV) of B12," Virga says. "Tuna is also a great source of protein, omega-3 fatty acids, and micronutrients like selenium and vitamin B6."

Virga says most cuts of beef are good sources of vitamin B12, but in particular, the cuts of meat lower in fat (like ground beef and beef short ribs) tend to have higher levels. Foroutan also adds that other sources of meat and cuts, such as lamb and organ meats (liver and kidney) are also high in B12.

The yolk is key here, according to Foroutan. "Two large eggs contain around 40% of the DV for B12," Virga adds. "Hardboiled eggs are one of my favorite on-the-go snacks. Boil eggs at the beginning of the week and store them in the fridge for quick snacks or for adding to salads for extra protein and vitamin B12."

"One three-ounce serving of sockeye salmon contains approximately 200% of the DV for vitamin B12!" Virga says. "Salmon is also an excellent source of omega-3 fatty acids, which we need to support brain and heart health."

Other fish that contain the vitamin include sardines and rainbow trout, according to Foroutan.

These might bea helpful optionfor vegans and vegetarians. "Foods like cereals, non-dairy milks, and vegan spreads are often fortified with vitamin B12," Virga explains. "Fortification of foods involves adding a nutrient to a food that is not naturally occurring in the food."

Anthony's Premium Nutritional Yeast Flakes ($13)

This one's another good choice for vegetarians and vegans. I am neither, but I love using nutritional yeast as a topping on popcorn because it tastes cheesy and nutty. "Nutritional yeast is often fortified with vitamin B12, but the vitamin content varies by brand, so it's important to check the ingredient list to ensure it contains the vitamin," Virga advises.

Virga saysthree ounces of cooked clams contain 3540% of the DV for vitamin B12. And if you don't love clams, Foroutan says other shellfish like oysters and mussels are a good source, too.

"Dairy-based yogurts are also good sources of vitamin B12," Virga says. "Most flavored yogurts have a ton of added sugar, so I recommend going with plain yogurt and sweetening it with fresh fruit."

Horizon Organic 2% Reduced Fat Milk With DHA Omega-3 ($4)

Virga says one glass of cow's milk contains 50% of the recommended dietary allowance for vitamin B12. Drink up!

Tillamook Swiss Cheese Slices ($5)

Yes, please. "One ounce of Swiss cheese contains 0.9 micrograms of B12, which equates to approximately 38% of the DV of B12," Virga says.

For people who might not be able to get their vitamin B12 intake from what they eat alone because they have dietary restrictions, are older, pregnant, or have another condition, you can turn to supplements for help. You'll want to discuss with your doctor the correct dosage and type or brand of vitamin, but Foroutan has some tips. "When you're looking for supplements, there are a lot of different forms of B12," she explains. "The cheapest and most common is called cyanocobalamin. It is not great. It's not well utilized by your cells. So a better one to use is hydroxocobalamin or methylcobalamin. The other thing is that when you get a B12 supplement, you'll see that it's like 10,000 times the recommended daily allowance, and it gives a lot of people pause, like why is this such a mega dose? It goes back to that vitamin not being well absorbed. So the supplements provide a huge dose knowing that you'll absorb just some of it."

Take a look at a few recommended vitamins below:

Revly Vegan Organic Vitamin Gummies ($14)

Garden of Life Vitamin B12 ($12)

Seeking Health Hydroxo B12 ($20)

Jarrow Formulas Methylcobalamin (Methyl B12) ($14)

Nutricost Vitamin B12 ($14)

Next up: 14 Sneaky Signs You May Have This Common Vitamin Deficiency

This article originally appeared on The Thirty

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If You Want More Energy, Eat These 10 Foods Rich in This Essential Vitamin - Yahoo Lifestyle

British photographer Andrew Newey has documented the lives of the Changpa nomads in Kashmir, examining the threats to their Pashmina wool production.

Andrew Newey spent two weeks with the Changpa nomads in freezing conditions in Ladakh, in Indian-administered Kashmir.

To accompany his photo series, Newey also learned about the history of Pashmina wool production, and the threats to the nomadic shepherds' way of life and traditions.

He explains in his own words: "At an altitude of more than 14,000ft, where winter temperatures can fall to -40 degrees Celsius, it is hard to believe anyone or anything can survive in this vast ice desert that is the Changthang Plateau.

"Situated between the Himalayan and Karakorum mountain ranges, it is the highest permanently inhabited plateau in the world, and home to an extremely hardy and rare breed of goat - the Changra, or Pashmina goat.

"The high altitude, freezing temperatures and harsh bitter winds in this unforgiving mountainous region are essential to stimulate the growth of the goats' super-soft undercoat.

"The fibres measure a mere eight to 10 microns in width, making it around 10 times finer than human hair and eight times warmer than sheep wool.

"This luxurious fibre is known the world over as Pashmina, the softest and most expensive type of Cashmere wool in the world.

"For centuries the Changpa nomads, who themselves are as hardy as their animals, have roamed 'the roof of the world', moving their herds of yak, sheep and goats along traditional migratory routes in this high altitude desert every few months, in search of fresh grazing pastures.

"This ancient way of life is now very much under threat from climate change, fake Pashmina imports from China, the need for better education and the desire simply for an easier and more comfortable life.

"The nomads and scientists alike are adamant that climate change is the biggest threat to Pashmina production in the region.

"The Changthang plateau does not usually get much snowfall, and if it does, it begins in January or February.

"However, for the last few years it has been increasingly heavy, starting as early as December, even November.

"As a result, food supplements have to be brought in to prevent the animals dying from starvation. Also, the winters have been getting warmer, which has reduced the quality and quantity of the valuable Pashmina wool.

"Cashmere is expensive, and rightly so. The Changpa carefully comb the hair during the spring moulting season to harvest the downy undercoat, and then the good fibre is laboriously separated from the bad by hand.

"Once the fibres are manually sorted, cleaned and hand-spun, the weaving process can begin, which is equally demanding and painstaking.

"It takes several months to a year for highly skilled artisans to work their magic on wooden looms and weave a masterpiece which will be exported around the world, selling for between 150 ($200) and 1,500 ($2,000) by luxury retailers.

"Another issue of concern is the increasing number of snow leopards in the region, putting their animals at increasing risk of attack. This is a result of the successful conservation efforts over the last decade.

"The threat to Pashmina goat-rearing would mean the end of the livelihoods of about 300,000 people in the Jammu and Kashmir state who, directly or indirectly, depend on Pashmina.

"It would also mean an end to the unique culture of the Changpas; most of them are followers of Tibetan Buddhism, and have an elaborate set of customs centred around their livestock."

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The Cashmere crisis in the Himalayan ice desert - BBC News

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The sudden death of Kenya rugby international Tony Onyango 12 days ago has given the Kenya Rugby Union and other sports federations serious food for thought regarding player safety. Onyango suffered a heart attack and died at his Nairobi home, moments after a training session. He had complained of chest discomfort and was advised to take a rest.

Onyangos is one among several cases in which young rugby players have died, principally from heart-related conditions.

Joshua Gathumbi collapsed and died after a match in 2010 while Victor Wayodi passed on during play in 2016, both from cardiac arrest.

Wayodi died barely a week after another player, Ogeto Gecheo, passed on after a freak injury in a league match.

These sudden deaths of rugby players, considered among the fittest in sport, is worrying. There are no local recent records where players from other sporting codes have suffered similar fate, which should trigger alarm bells at the Kenya Rugby Union.

Union officials must dig deep and identify the causes of these heart conditions and also come up with strict laws to protect players from fatal injuries.

With technological advancement and improvements in sports science, most players have embraced food supplements to enhance performance.

But some of these steroid products have adverse side effects with several having been banned by the World Anti-Doping Agency.

A good number of these supplements lead to high blood pressure and can easily make worse existing heart ailments that players may not be aware of, especially if not detected in good time.

Clubs must take the safety and health of their players first, for they are not robots.

The slightest sign of illness or discomfort should be addressed properly and conclusively.

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Rugby deaths worrying - Daily Nation

How is it that perfectly respectable public-health initiatives, such as vaccines and water fluoridation, give rise to suspicion and conspiracy theories, while an entire industry thats telling us out-and-out falsehoods in order to take our money gets a free pass?

Dietary supplements, people! Where is the outrage?

Every year, Americans spend something like $35 billion on vitamins, minerals, botanicals and various other substances that are touted as health-giving but mostly do nothing at all. Nothing at all!

Could the entire category really just be a rip-off? I turned to the National Institutes of Health. I spoke with Carol Haggans, a scientific and health communications consultant with the Office of Dietary Supplements, about vitamins and minerals, and to Craig Hopp, deputy director of the National Center for Complementary and Integrative Health, about botanical and other kinds of supplements.

My question was the same: Which dietary supplements actually have well-established benefits?

Its a short list, Hopp told me. Ginger for nausea, peppermint for upset stomach, melatonin for sleep disruption. And fish oil does seem to show some promise for cardiovascular disease, although some of the data is conflicting. He went on to list some of the supplements that havent shown benefits in trials: turmeric, St. Johns wort, ginkgo, echinacea.

On the vitamin and mineral side, Haggans pointed out a couple of wins. Folic acid reduces risk for fetal neural tube defects, and it is widely recommended for women who may become pregnant. Vitamin B12 in food is sometimes poorly absorbed, she told me, and supplements can help in people over 50 (and vegans, because B12 comes from animal products). Then theres a combination supplement that may slow the progression of macular degeneration. Its also possible a daily multivitamin may decrease some disease risk.

Beyond that, supplements can help fill in a nutrient gap if you dont get enough, say, magnesium in your diet, but we dont have a lot of compelling evidence that using supplements to do that improves health outcomes.

I also checked in with Andrea Wong, senior vice president for scientific and regulatory affairs for the Council for Responsible Nutrition, a supplement industry group. She mentioned some of the same benefits and added that the Food and Drug Administration allows a health claim on calcium, or a combination of calcium and vitamin D, for reducing risk of osteoporosis.

That covers the noncontroversial territory, where both industry and independent scientists agree that theres at least some evidence of benefits. If youve got a favorite niacin? garlic? you could try to make the case. (If you want to investigate your supplement of choice, a good place to start is with NIH fact sheets.) This column is obviously too short to adjudicate every single one, but Hopps assessment stands: Its a short list.

But how about the vast expanse of shelves of dietary supplements that arent among those listed? The ones that purport to give you energy, support your immune system, stimulate hair growth or enlarge your penis? Wong points out that the FDA does regulate those claims; the agency requires that they have substantiation and be truthful.

You can hop on over to the FDAs website and read about what exactly constitutes substantiation, and youll find its a low bar. I have yet to talk to a scientist who takes dietary supplement claims seriously, so I asked Wong to refer me to one somebody with no ties to industry who believed the health claims made on dietary supplements were meaningful.

Readers, she couldnt.

Think about that for a second. The dietary supplements industry group couldnt point me to a single independent scientist who comes down on their side of this. Wong made the case that I shouldnt dismiss research out of hand just because its done by industry. And I agree, although I always take the funding source into consideration. But if the body of evidence were compelling, at least some independent scientists would be persuaded. Theyre not. Theyre just not.

On top of that, some dietary supplements can be downright harmful. Theres no requirement that supplement companies establish safety before they market their products, but they are required to report serious adverse events, and the FDA monitors those. If things get bad, they step in.

Peter Lurie, president of the Center for Science in the Public Interest, points to ephedra as the poster supplement for the harm the category can do. Its a substance that occurs naturally in some plants, and it was marketed as an appetite suppressant and energy booster. But then 155 people died, and the FDA took it off the market in 2003. But its the only dietary supplement that has been banned in the history of dietary supplements.

Lurie points out that even vitamins, which we think of as, at worst, benign, can increase disease risk: In trials, beta-carotene increased risk of lung cancer in smokers, and vitamin E increased risk of prostate cancer. According to Haggans, high doses of vitamin A can cause birth defects, and too much iron can even be fatal. With vitamins and minerals, she says, the main risk is getting too much.

Lurie is also concerned that we dont have a good way of knowing what damage supplements do. We have little safety information on the active ingredients, adulteration and contamination are real problems, and only serious adverse events are required to be reported to the FDA. Its more than reasonable to believe there may be dangerous products on the market; we just dont know what they are.

But take heart! The reassurance, such as it is, comes from the fact that the products are mostly ineffective, Lurie told me.

And thats the dietary supplement conundrum. Most of them do nothing, so you shouldnt take those. But the ones that actually do something are the ones that pose danger, so you shouldnt take those either. If something really can enlarge your penis, imagine the havoc it can wreak in your liver.

Thats the lay of the land. Supplements have very few benefits and some serious risks. So why do some three-quarters of Americans spend $35 billion on them every year?

I asked Alan Levinovitz, professor of religion at James Madison University and author of Natural: How Faith in Natures Goodness Leads to Harmful Fads, Unjust Laws, and Flawed Science (available in April). The first thing he pointed to was the pictures of fruits and leaves on the bottle, the emphasis on plant-based ingredients and the focus on naturalness. Think about the names medicines have, he said. Atorvastatin! Tramadol! They sound like alien space lords. Then look at supplements with names like Natures Way.

People feel comfortable with herbs and other botanicals, and they feel empowered by the idea that they make these choices for themselves. Youre like a sorcerer, said Levinovitz. Do I want to supercharge my brain or refresh my vitality? There couldnt be a more empowering place than the supplement aisle. The only problem, of course, is that none of its true.

Levinovitz sees ritual in supplement-taking; its a way to counterbalance the disempowerment of modern medicine. Its an unmet need, he told me, and he sees a parallel to prayer. How can we measure the value of those things? It makes no scientific sense, but what do we do about things that make no scientific sense but still matter to people?

Since people like supplements, and often think they do better with them than without them, Id be reluctant to issue an across-the-board no-supplements diktat even if I could. But I cant stop thinking about what people could do with that $35 billion. For starters, you could buy every man, woman and child a hefty (1/2 cup, dry) serving of lentils every single day. Not only would that be 24 grams of protein and 10 grams of fiber, it would be a whole days folate and hefty doses of thiamin, iron, phosphorous and zinc. Also soup. Take that, vitamin pill.

Alas, I dont think I can talk people into lentils any more than I can talk them out of dietary supplements. But maybe if someone could find a way to put them in a pill

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Most dietary supplements dont do anything. Why do we spend $35 billion a year on them? - Seattle Times