Latest Blog posts from JustVitamins.co.uk

Can Hyaluronic Acid improve joint health?

Mon, 23 Feb 2026 14:37:00 GMT

Hyaluronic acid is best known for skin hydration, but its most critical role is actually inside your joints. As a naturally occurring component of synovial fluid and cartilage, hyaluronic acid helps lubricate, cushion, and protect joints under mechanical stress.

For those interested in hyaluronic acid for joint support, the science is compelling - particularly in ageing populations and those with osteoarthritis.

What Is Hyaluronic Acid?

Hyaluronic acid is a high-molecular-weight glycosaminoglycan found throughout connective tissues. It is especially concentrated in:

Synovial fluid (joint lubricant)
Articular cartilage
Tendons and ligaments
Skin and extracellular matrix

In healthy joints, hyaluronic acid contributes to:

Shock absorption
Viscosity and lubrication
Anti-inflammatory modulation
Protection of cartilage surfaces

With age and in osteoarthritis, both the concentration and molecular weight of Hyaluronic acid decline, reducing joint lubrication and resilience.

How Hyaluronic Acid Supports Joint Function

Improves Joint Lubrication - Hyaluronic acid gives synovial fluid its viscoelastic properties. It enhances:

Boundary lubrication between cartilage surfaces
Reduction in friction during movement
Improved shock absorption

When levels drop, joints become stiffer and more prone to discomfort.

Supports Cartilage Health - studies indicate that hyaluronic acid can inhibit inflammatory mediators, including interleukins such as IL-1β and tumor necrosis factor-alpha (TNF-α), which are elevated in osteoarthritis. Hyaluronic acid has been shown to reduce these pro-inflammatory cytokines in both serum and joint synovial fluid, helping to reduce joint swelling and pain in osteoarthritis

Modulates Inflammation - Hyaluronic acid appears to regulate inflammatory pathways within the joint capsule. Some studies indicate it can:

Reduce prostaglandin production
Decrease matrix metalloproteinase (MMP) activity
Support overall joint homeostasis

This makes it particularly relevant for individuals with age-related joint stiffness, where joint supplements can provide additional support.

Hyaluronic Acid Supplementation: Does It Work?

While injectable Hyaluronic acid has been used in clinical settings for decades, oral supplementation has gained strong interest too. Research suggests orally ingested hyaluronic acid can not only be absorbed by the gut and distributed to connective tissues via systemic circulation but can also be broken down into smaller fragments that stimulate the body's own production of hyaluronic acid production.

Animal and human studies have demonstrated measurable physiological effects. Several controlled trials support the role of oral Hyaluronic Acid in joint comfort and mobility:

A double-blind, placebo-controlled study in adults with knee discomfort found that Hyaluronic Acid supplementation (80–200 mg/day) significantly improved knee pain scores compared with placebo over 8–12 weeks.

Another trial showed improved joint function and reduced discomfort during movement in adults under 70 with mild knee osteoarthritis.

A meta-analysis of oral HA supplementation concluded that it may provide modest but clinically meaningful improvements in pain and function.

Dosage & Forms

Most human studies use: 80 mg – 240 mg per day Often in combination with:

Lower molecular weight forms may improve absorption, though both forms show benefit.

Who May Benefit Most?

Adults 40+ experiencing joint stiffness
Active individuals with high joint loading
Individuals with early-stage osteoarthritis
Those seeking a non-NSAID joint support option

Conclusion

Hyaluronic acid is not just a skincare ingredient - it is a fundamental structural component of joint health. Clinical research supports its role in improving joint comfort, mobility, and overall function, particularly in ageing populations.

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Easy ways to reinforce your immunity before winter

Tue, 30 Sep 2025 10:34:00 GMT

As the colder months draw in, our immune systems can come under extra pressure. Shorter days, reduced sunlight exposure, and spending more time indoors mean it’s easier for seasonal bugs to spread and harder for our bodies to maintain optimal defences.

While good nutrition, sleep, and exercise form the foundation of a strong immune system, many people also look to supplements for additional support. Here are some of the most effective and well-researched options to consider before winter sets in.

Vitamin D3

Your winter sunshine In the UK and other northern climates, natural sunlight is scarce during autumn and winter. Since the body produces Vitamin D through sun exposure, deficiency is common in colder months.

Why it matters: Vitamin D contributes to the normal function of the immune system and helps regulate inflammatory responses.

Top tip: Look for Vitamin D3 (cholecalciferol), the form your body naturally produces, and consider pairing it with Vitamin K2 to support bone and cardiovascular health as well.

Vitamin C

A timeless immune ally Vitamin C has long been associated with immune health, and for good reason.

Why it matters: It helps protect cells from oxidative stress, supports white blood cell activity, and contributes to normal collagen formation (important for healthy skin, your first barrier against pathogens).

Top tip: While a balanced diet rich in fruit and vegetables should provide Vitamin C, supplements can help ensure consistent daily intake - especially if your diet is less varied in winter.

Zinc

The immune system’s unsung hero Zinc is a trace mineral that plays a critical role in immune cell development and function.

Why it matters: Low zinc levels have been linked to increased susceptibility to colds and slower wound healing.

Top tip: Not all zinc supplements are the same — forms like zinc citrate, gluconate, or picolinate are generally better absorbed.

Probiotics

Support from within Over 70% of your immune system is housed in the gut. A healthy balance of beneficial bacteria can make a real difference to immune resilience.

Why it matters: Probiotics may help support the body’s natural defences by maintaining a healthy gut microbiome.

Top tip: Choose a multi-strain probiotic supplement for a broader spectrum of beneficial bacteria.

Elderberry & Echinacea

Plant-based remedies have been used for centuries during cold and flu season.

Elderberries are naturally high in antioxidants, while echinacea is thought to support immune defences against seasonal bugs.

Top tip: These botanicals are often taken short-term during the colder months or at the first sign of seasonal sniffles.

Putting it all together

Supplements can provide valuable support, but they work best alongside healthy lifestyle habits:

Prioritise sleep - your immune system recharges at night.
Maintain a nutrient-dense diet with plenty of colourful fruits, vegetables, and whole foods.
Keep moving - regular exercise boosts circulation and immune readiness.
Stay hydrated and manage stress, which can weaken defences.

The takeaway

By combining sensible lifestyle choices with targeted supplements like Vitamin D, Vitamin C, Zinc, probiotics, and immune-friendly botanicals, you can give your body an extra layer of protection before winter. Think of it as building a shield for the months ahead - so you can enjoy the season with greater peace of mind.

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Feeling Foggy Recently? This Could Help

Thu, 11 Sep 2025 13:08:00 GMT

We all have days where our brain feels a little sluggish, struggling to find the right words, forgetting why we walked into a room, or just lacking the sharpness we used to rely on. If you’ve been feeling more foggy than focused lately, you’re not alone. “Brain fog” is a common complaint, especially as we juggle busy lives, hormonal changes, and the natural ageing process.

The good news? Nutrition plays a big role in cognitive health, and there are supplements that may help support focus, memory, and clarity. Here are some of the most researched options:

Omega-3 Fatty Acids (DHA & EPA)

Omega-3s are essential fats that make up a large portion of the brain’s structure. DHA, in particular, is vital for maintaining healthy brain cells. Studies suggest that omega-3 supplementation may support memory, learning, and overall cognitive function, especially if your diet is low in oily fish.

Tip: Look for a high-strength fish oil or algae oil supplement with at least 250mg DHA per daily serving.

B Vitamins (B6, B12 & Folate)

B vitamins are essential for energy production and for reducing levels of homocysteine, a compound linked to cognitive decline. Low levels of vitamin B12 in particular are strongly associated with memory problems and tiredness.

Tip: A quality B-complex or multivitamin can help ensure you’re not missing out, especially if you follow a plant-based diet.

Ginkgo Biloba

Used in traditional medicine for centuries, ginkgo is one of the most studied herbal supplements for cognitive health. It may help increase blood flow to the brain and support memory and concentration, particularly in older adults.

Tip: Results are best seen after consistent use over several weeks.

Vitamin D

Often overlooked for brain health, vitamin D receptors are found in many areas of the brain. Deficiency has been linked with fatigue, mood changes, and poor concentration. In the UK, many people fall short of vitamin D during the winter months.

Tip: Consider supplementing year-round if you spend little time in the sun or during darker months.

Adaptogens (Rhodiola & Ashwagandha)

Stress and fatigue are major contributors to brain fog. Adaptogens are plant extracts that help the body adapt to stress and restore balance. Rhodiola may help with mental stamina and focus, while ashwagandha is often used to support calm and reduce cortisol levels.

Lifestyle Matters Too

While supplements can provide powerful support, they work best alongside healthy lifestyle habits:

Prioritise sleep: Aim for 7–9 hours per night.
Stay hydrated: Even mild dehydration affects focus.
Exercise regularly: Boosts circulation and oxygen delivery to the brain.
Limit ultra-processed foods: Excess sugar and additives can leave you feeling sluggish.

Final Thoughts

If you’ve been feeling foggy recently, it may be your body’s way of asking for extra support. Simple changes like optimising your nutrition, topping up on key vitamins, and introducing the right supplements could help bring back clarity and focus. As always, if brain fog is persistent or severe, it’s important to speak with a healthcare professional to rule out underlying conditions.

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What’s the Difference Between Glucosamine, Chondroitin, and MSM?

Fri, 29 Aug 2025 12:40:00 GMT

Maintaining healthy joints is a top priority for anyone looking to stay active, whether you’re an elite athlete or simply trying to keep up with daily life without aches and pains. Three of the most talked-about supplements in the joint-support category are glucosamine, chondroitin, and MSM (methylsulfonylmethane). They’re often sold in combination pills but each of these compounds works differently in the body. In this post, we’ll break down what glucosamine, chondroitin, and MSM actually are, how they support joint health, and practical tips for choosing the right one - or right combination - for you.

What Is Glucosamine?

Glucosamine is a naturally occurring amino sugar found in cartilage, the tough tissue that cushions joints. In supplement form, it’s most commonly derived from shellfish shells (glucosamine sulfate) or produced synthetically (glucosamine hydrochloride).

How It Works: Glucosamine provides the building blocks for glycosaminoglycans - key components of cartilage. By supplementing with glucosamine, the idea is to support the repair and maintenance of joint cartilage, potentially slowing degeneration.

Evidence & Uses: It has been used for relief from the symptoms of osteoarthritis, Numerous studies suggest that glucosamine sulfate may help reduce pain and improve mobility in people with mild to moderate knee osteoarthritis.

Dosage: Typically around 1,500mg daily..

What Is Chondroitin?

Chondroitin sulfate is another major component of cartilage. It’s usually extracted from animal cartilage sources such as bovine (cow), porcine (pig), or even shark cartilage.

How It Works: Chondroitin attracts water into the cartilage matrix, helping it resist compression. It may also inhibit enzymes that break down cartilage, offering a protective effect.

Evidence & Uses: Like glucosamine, chondroitin has been studied extensively for osteoarthritis, with many trials showing modest reductions in pain and improvements in joint function. Some research indicates that taking glucosamine and chondroitin together may be more effective than either alone

Dosage: Typically around 800mg to 1,200mg daily.

What Is MSM (Methylsulfonylmethane)?

MSM is an organic sulfur compound found in small amounts in fruits, vegetables, grains, and animal products. It’s known for its sulfur content, which is important for many biological processes.

How It Works: Sulfur is a key element in connective tissues, including cartilage, tendons, and ligaments. MSM may support the structural integrity of these tissues and help modulate inflammation.

Evidence & Uses: Clinical studies have shown MSM can reduce exercise-induced muscle soreness and joint pain, likely due to its anti-inflammatory effects.

Dosage: Common doses range from 1,000mg to 3,000mg per day.

Key Differences at a Glance

Feature	Glucosamine	Chondroitin	MSM
Main Role	Cartilage building blocks	Cartilage hydration & protection	Sulfur source, anti-inflammatory
Common Dose	1,500 mg/day	800 - 1,200 mg/day	1,000 - 3000 mg/day
Popularly Used For	Cartilage repair & maintenance	Cartilage cushioning & integrity	Reducing pain & inflammation
Synergy	Works well with chondroitin	Works well with glucosamine	Often included in multi-ingredient formulas

How to Choose or Combine them

Identify Your Goals

If you are looking for structural support & long-term cartilage health then lean toward glucosamine and chondroitin.
If you are looking to reduce pain and inflammation perhaps consider adding MSM.

Start with Quality

Look for good manufacturing standards, purity of ingredients and potency.
Choose shellfish-free glucosamine if you have allergies.

Consider Combination Formulas

Many joint supplements bundle glucosamine, chondroitin, and MSM to cover multiple mechanisms.
A typical combo might be 1,500 mg glucosamine + 800 mg chondroitin + 1,500 mg MSM daily.

Monitor Effectiveness

Give each supplement at least 4 - 8 weeks to assess effectiveness.
Track your symptoms: pain levels, stiffness, range of motion. If one ingredient isn’t delivering, try adjusting the dose (within the intake guidelines).

Consult a Professional

If you’re on blood thinners, have diabetes, or other chronic conditions, check with your healthcare provider before starting any new supplement.

Final Thoughts

Glucosamine, chondroitin, and MSM each play unique roles in supporting joint health. Glucosamine acts as a building block, chondroitin helps maintain cartilage integrity, and MSM offers valuable sulfur and anti-inflammatory benefits. For many people, a combined approach delivers the best results, addressing both the structural and symptomatic aspects of joint health.

As always, prioritise quality, be patient with timelines, and consult a healthcare professional to create a regimen that’s right for your body and lifestyle. Here’s to staying active and pain-free!

Probiotics for Mental & Emotional Wellbeing

Thu, 31 Jul 2025 13:14:00 GMT

Over the past decade, scientists have uncovered a fascinating two-way communication system between the gut and the brain, known as the gut–brain axis. This discovery has fuelled growing interest in whether probiotics (live, beneficial bacteria) could play a role in supporting mental and emotional wellbeing. While probiotics are not medicines and cannot treat or cure mental-health conditions, a strong and expanding body of evidence suggests they can influence mood-related pathways, stress responses, and emotional balance as part of a holistic approach to wellbeing. Below, we explore what current research shows, how probiotics interact with the gut–brain axis, and which strains have been studied most closely.

The Gut–Brain Axis: A Two-Way Communication System

The gut microbiome helps regulate key processes linked to emotional wellbeing:

Production of neurotransmitters (e.g., serotonin, GABA)
Modulation of the HPA-axis (stress response system)
Immune signalling and inflammation
Metabolism of dietary compounds into mood-active metabolites

When the balance of gut bacteria is disrupted, it can influence mood, stress sensitivity, and cognitive processes. Conversely, a well-supported microbiome appears to encourage a healthier stress response and emotional resilience, which is why many people incorporate gut supplements into their daily routine.

What Does the Research Say About Probiotics & Mood?

Stress & Anxiety

A 2023 systematic review in Nature Human Behaviour found that certain probiotics (often called psychobiotics) were associated with reductions in self-reported stress and anxiety in healthy adults. Key findings include:

Reduced cortisol levels (the stress hormone)
Improved coping during stress-inducing tasks
Better emotional regulation

Mood & Emotional Balance

A meta-analysis in Journal of Affective Disorders (2022) reported that multi-strain formulations containing Lactobacillus and Bifidobacterium species were associated with improvements in measures related to low mood and negative emotional states. While these effects are modest, they are consistent across many trials.

Cognitive Health & Emotional Processing

Some studies show probiotics may support:

Enhanced memory under stress
Improved emotional processing
Reduced perception of day-to-day stress

A landmark trial from Oxford University found that participants taking a multi-strain probiotic showed reduced negative thought patterns in stressful situations compared with placebo.

Which Probiotic Strains Have Been Studied for Emotional Wellbeing?

Not all probiotics behave the same - effects are strain-specific. Most researched strains for mental and emotional wellbeing include:

Lactobacillus strains: Lactobacillus helveticus R0052
Lactobacillus rhamnosus JB-1 (shown to modulate GABA pathways in the brain)
Lactobacillus casei Shirota (studied in stress response)
Bifidobacterium strains: Bifidobacterium longum R0175 (linked with calmer mood responses)
Bifidobacterium breve CCFM1025 Bifidobacterium bifidum MIMBb75

Multi-strain blends containing both Lactobacillus and Bifidobacterium often show the strongest results in trials.

How Probiotics Influence Emotional Wellbeing:

1. Neurotransmitter Production
Around 90% of the body’s serotonin is made in the gut. Certain bacteria can influence serotonin, GABA, and dopamine signalling, which helps regulate mood and emotional balance.

2. Cortisol Reduction
Several clinical trials show probiotics can help support healthy cortisol levels during stressful events.

3. Reduced Gut Inflammation
Lower inflammation is associated with improved mood and cognitive functioning.

4. Improved Gut Barrier Function
A healthier gut lining reduces “leaky gut” pathways that can affect systemic inflammation and the stress response.

5. Vagus Nerve Activation
Some strains directly stimulate the vagus nerve—a key channel through which the gut communicates calming signals to the brain.

Should You Use Probiotics for Mental Wellbeing?

While probiotics cannot replace professional support for mental-health conditions, many people use them as part of a broader wellbeing routine, alongside:

A balanced, fibre-rich diet
Stress-management practices
Regular physical activity
Adequate sleep

Probiotics are generally safe for most adults, and research suggests they may support:

Emotional balance
Stress resilience
Cognitive clarity
Overall wellbeing

If you have underlying health conditions or take medication, it’s best to speak with a healthcare professional first.

Choosing a Probiotic Supplement

When selecting a probiotic aimed at supporting emotional wellbeing:

✔ Look for specific, researched strains
Strain names matter (L. helveticus R0052, not just "Lactobacillus helveticus").

✔ Opt for high-quality manufacturing
Look for guaranteed CFU counts to expiry, third-party testing, and UK-compliant labelling.

✔ Choose multi-strain blends
Evidence suggests synergy between Lactobacillus and Bifidobacterium species.

✔ Consider prebiotics
Prebiotic fibres (FOS, inulin) can enhance probiotic activity.

The Bottom Line

Probiotics aren’t a cure for mental-health problems, but growing evidence shows they can play a meaningful role in supporting:

Stress management
Emotional balance
Cognitive processing
Overall mental wellbeing

By nurturing the gut–brain axis, probiotics offer a natural, research-backed way to support a calmer, more resilient mind.

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Should I take omega-3 supplements? What the science and experts say

Mon, 14 Jul 2025 11:34:00 GMT

Omega-3 supplements are a popular choice for people looking to support their heart, brain and joint health. Found naturally in oily fish like salmon, mackerel and sardines, omega-3 fats are essential for the body - but many of us don’t get enough through diet alone. So, should you be taking an omega-3 supplement?

In this blog, we explore what omega-3 actually does, how it may help with cholesterol, whether all supplements are created equal, and if there are any side effects to be aware of.

Do omega-3 supplements work? Exploring the benefits and evidence

Omega-3 is a type of polyunsaturated fat made up of three main types: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is found in plant sources like flaxseed and walnuts, while EPA and DHA are found in oily fish and fish oil supplements.

Research shows that omega-3s have a wide range of benefits for the body:

Heart health: EPA and DHA help maintain normal blood pressure, support healthy blood fats (triglycerides), and may reduce the risk of heart disease.

Brain function: DHA is particularly important for brain development in babies and supports normal brain function in adults. Some studies also suggest omega-3 may help with mood and memory, although more research is needed.

Joint health: Omega-3 fats can help reduce inflammation in the body. This may benefit people with joint stiffness or inflammatory conditions like rheumatoid arthritis.

The NHS recommends eating at least two portions of fish per week, including one oily fish. If you don’t eat fish regularly - whether due to preference, allergies or a vegetarian/vegan diet - a supplement can help you meet your omega-3 needs.

Does omega-3 lower cholesterol

Omega-3 supplements have been shown to help lower levels of triglycerides, a type of fat found in your blood. High triglyceride levels are linked to an increased risk of heart disease.

While omega-3 doesn’t significantly lower LDL (‘bad’) cholesterol, it can help raise HDL (‘good’) cholesterol slightly and improve your overall blood fat profile.

The British Heart Foundation (BHF) supports the view that omega-3 fats can contribute to heart health by reducing triglycerides, helping to maintain a steady heartbeat, and preventing blood clots from forming. However, they also emphasise that omega-3 supplements are not a substitute for prescribed treatments or a balanced diet.

The British Dietetic Association (BDA) also highlights the importance of long-chain omega-3s (EPA and DHA) for heart and brain health, particularly in those who consume little or no oily fish. They note that while plant-based sources provide ALA, the body converts only small amounts into EPA and DHA - which is why supplementation can be useful in some cases.

If your cholesterol is borderline or you want to support your heart health more generally, adding omega-3 to your daily routine may be a useful step - but always consult your GP first.

Are all omega-3 supplements the same?

Not all omega-3 supplements are created equal - and choosing the right one can make a big difference.

Here are some things to consider:

Source: Fish oil is the most common source of EPA and DHA. If you’re vegetarian or vegan, look for algae-based omega-3, which provides DHA (and sometimes EPA) without using fish.

Strength: Some omega-3 supplements provide higher concentrations of EPA and DHA than others. Always check the label for how much of each fatty acid you’re getting - not just the total amount of fish oil.

Form: Omega-3 comes in different forms, including triglyceride, ethyl ester, and phospholipid. Triglyceride form is considered easier for the body to absorb.

Purity and freshness: Choose a reputable brand that tests for heavy metals, oxidation and contaminants. Omega-3 can go rancid over time, which may reduce its benefits and lead to an unpleasant aftertaste.

At Just Vitamins, our omega-3 supplements are carefully formulated to provide high-quality, responsibly sourced fish oil with no unnecessary additives.

Are there any side effects of omega-3 supplements?

For most people, omega-3 supplements are safe to take and well-tolerated. However, some people may experience mild side effects, such as:

Fishy aftertaste or burps
Upset stomach
Loose stools

These side effects can often be reduced by taking your supplement with a meal or switching to an odourless or enteric-coated version.

In high doses, omega-3 may thin the blood slightly. If you’re taking anti-inflammatory or blood-thinning medication (like ibuprofen or warfarin), or preparing for surgery, it’s best to speak to your doctor before starting an omega-3 supplement.

It’s also important not to go over the recommended daily amount unless advised by a healthcare professional. The NHS suggests no more than 450mg of EPA and DHA per day from supplements unless otherwise instructed.

Overall, omega-3 supplements can be a helpful way to support your heart, brain and joint health - especially if you don’t eat oily fish regularly. While they’re not a miracle cure, there is solid scientific evidence backing their benefits. Choose a high-quality supplement, take it consistently, and speak to your GP or pharmacist if you’re unsure what’s right for you.

For more expert advice and high-quality omega-3 supplements, explore the full Just Vitamins range.

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When is the best time to take multivitamins? Optimising absorption and benefits

Tue, 01 Jul 2025 09:59:00 GMT

Multivitamins are a popular and convenient way to support your overall wellbeing, designed to fill in nutritional gaps in your diet. From multivitamins with added probiotics for a healthy gut to A-Zinc tablets formulated for the over-50s, there are so many different types to choose from to achieve your individual health goals - but when is the best time to take them?

In this blog, we explore when you should be taking your multivitamin, whether you should take them on an empty stomach, and explore if they are safe to take during pregnancy and if you are breastfeeding.

Does the time of day affect how multivitamins work?

In short, the time of day you take your multivitamins will not affect how they work. The best time of day to take your multivitamin is when you remember to take it routinely. Taking your multivitamins at the same time each day can help build a healthy routine.

For example, you could choose to take your multivitamin in the morning, making it part of your breakfast routine. Alternatively, you might prefer to take it later in the day after you’ve finished work, taking it after you’ve eaten your evening meal. While there is no one ‘best’ time for everyone, consistency is key. Simply choose a time of the day that fits your daily schedule.

Can you take multivitamins at night?

Generally speaking, taking multivitamins in the evening will not interfere with your sleep if taken correctly, so there’s no reason why you couldn’t take yours at night.

In fact, choosing to take your multivitamins at night might suit you better than if you were to take them earlier in the day. For many people, the mornings can be busy and chaotic, whether you’re getting the kids ready for school or you’re trying to get out the door to head to work. Remembering to take your multivitamin at this time can be a challenge, so why not make it part of your evening routine instead?

Can you take multivitamins on an empty stomach?

The truth is, in order for your multivitamins to be as effective as possible, it’s important that you’re taking them correctly - and whether you take them on an empty stomach or not definitely matters.

Fat-soluble vitamins, including vitamins A, D, E and K, are best taken after you’ve eaten a meal, whereas water-soluble vitamins C and vitamin B12 should be taken on an empty stomach with a glass of water. So, what should you do when taking multivitamins?

Even though multivitamins contain both fat and water-soluble vitamins, it is usually recommended that you take these supplements after you have eaten food. Ideally, you should eat a substantial meal that includes a small amount of healthy fats, such as avocados, nuts, yoghurts, or a meal cooked with oil. This fat source will ensure maximum absorption of the fat-soluble vitamins in your multivitamin. You can also drink a water-based beverage to wash it down.

Can you take a multivitamin with antibiotics?

If you start a course of antibiotics, it’s important to understand that any other supplements you’re taking may not work well alongside them. It is possible for the multivitamins you take to have an impact on the way your body absorbs your antibiotics, which can impact their efficacy. This will depend on which supplement you take, and which antibiotic you’ve been prescribed.

In this case, you may need to stop taking your multivitamin once you start your medication, or at least adjust the times you take them. You should speak to your doctor if you’re unsure whether you should keep taking your multivitamin alongside your antibiotics.

Can you take a multivitamin while pregnant?

While it is safe to take multivitamins while pregnant, it’s not absolutely necessary. During pregnancy, you’ll get most of the vitamins and minerals you need from eating a healthy, balanced diet. You should also take folic acid and vitamin D supplements.

It’s recommended to take 400 micrograms of folic acid every day from as soon as you start trying for a baby, up until you are 12 weeks pregnant. It is important to take folic acid as it can prevent birth defects, including spina bifida - a condition whereby the spine and spinal cord do not properly form.

You should also consider taking a daily vitamin D supplement containing 10 micrograms to help keep bones and muscles healthy. Although most people are able to absorb enough vitamin D from sunlight early April to the end of September, this is not possible between October and March - plus, it can be difficult to get the amount of vitamin D you need from foods, even if they are rich in vitamin D.

It’s important to note that you should avoid taking multivitamins and supplements that contain vitamin A, otherwise known as retinol, as too much of it can cause harm to your baby and their development. You should also avoid liver and other products, such as fish liver oil, as these are also high in vitamin A.

If you have any questions regarding the vitamins you should be taking while pregnant, you should speak to your midwife.

Can you take a multivitamin while breastfeeding?

It is generally considered safe to take a multivitamin while breastfeeding, but like in pregnancy, it is not always necessary. It’s important to stick to a healthy, balanced diet to ensure you’re getting all of the essential nutrients you need.

That being said, it’s a good idea to continue to take a daily vitamin D supplement. If your baby is exclusively breastfed, you should also give them a vitamin D supplement. You should speak to your health visitor for more advice about taking vitamin D while breastfeeding.

By choosing the right time to take your multivitamins, you can help enhance absorption to ensure you're getting the maximum benefit to support your daily health and wellbeing.

What is BioPerine® and why is it essential for turmeric absorption?

Thu, 26 Jun 2025 10:41:00 GMT

BioPerine® is a natural extract that can help enhance how effectively your body absorbs nutrients. It works best when taken alongside turmeric - but why?

In this blog, we delve deeper into how BioPerine® works and why turmeric plays such an important role in the absorption of this supplement. Keep reading to find out how BioPerine® could be the key to you achieving your health goals.

How does BioPerine® work?

BioPerine® is a patented and manufactured extract of piperine - a bioactive ingredient and powerful compound found in black pepper. It enhances the bioavailability of nutrients and supplements by improving their absorption in the gut and slowing their breakdown.

Containing at least 95% of the active component piperine, BioPerine® works by enhancing the bioavailability of various nutrients. It achieves this by inhibiting the digestive enzymes that are involved in the body’s metabolism - especially those found in the liver and intestines. It slows down the digestive enzymes that would otherwise break down supplements too quickly. As a result, this allows more of the nutrient to remain intact so that it is available to be absorbed.

What’s more, piperine also has thermogenic properties. This means that it increases the body’s heat production to enhance the absorption and transportation of nutrients in the bloodstream. BioPerine® can also inhibit p-glycoporteins - a resistance protein which is responsible for driving drugs and other compounds of the body’s cells.

BioPerine® inhibits these proteins to ensure that nutrients remain in the cells longer, which in turn, allows for better absorption.

Overall, the primary mechanism of BioPerine® is to enhance nutrient absorption and efficacy, making it a valuable component in nutritional supplements.

Is BioPerine® the same as black pepper?

It’s often thought that BioPerine® is the same as black pepper. However, while they are closely linked, it’s important to understand that they are not the same.

Black pepper is a raw spice from which piperine, a naturally occurring compound, is derived. Meanwhile, BioPerine® is a patented extract of piperine. It is a manufactured product designed to provide reliable and concentrated levels of piperine.

Although both black pepper and BioPerine® contain perpine, they are in fact different. As a result, increasing your intake of black pepper, such as in meals, will not have the same effect as incorporating BioPerine® supplements into your diet.

What does BioPerine® do for turmeric absorption?

Turmeric is an orange coloured spice known for adding colour, flavour and nutrition to foods, especially curries. But aside from taking your meals to the next level, did you know that it’s also known for its healing benefits?

Boasting anti-inflammatory properties, it’s thought that turmeric can help manage certain conditions, including arthritis, high cholesterol and anxiety. It’s also believed it can help reduce joint and muscle soreness and inflammation post-exercise.

The compounds found in turmeric that make it such a valuable healing spice are called curcuminoids. It also contains curcumin - an active ingredient in turmeric which gives it its bright yellow colour. Curcumin is responsible for turmeric’s powerful anti-inflammatory properties.

However, while curcumin has many benefits, it has poor bioavailability. This means that the body is not able to absorb it enough so that it has a substantial impact. This is where BioPerine® comes in. Taking BioPerine® with turmeric can help significantly increase the body’s absorption levels, making this a powerful combination.

How much BioPerine® per day should you take with turmeric?

The typical recommended daily dosage for BioPerine® ranges from 5 to 10mg depending on your individual needs. Meanwhile, it’s thought that the safe daily intake of turmeric is considered to be around 1500 to 2000mg.

To ensure that you’re taking the right amount of both, you could choose a product like Turmeric with BioPerine® tablets. To maximise the benefits to your health and wellbeing, you could also include another supplement into your daily intake, such as High Strength Bromelain Capsules - a natural anti-inflammatory that works particularly well alongside turmeric.

Is BioPerine® safe?

Generally, BioPerine® is considered safe and well-tolerated when taken at the recommended dosage and if you have no underlying health conditions.

However, there have been a small number of reported side effects of BioPerine®. It’s thought that piperine is not suitable for those with blood clot disorders, liver disease, gallstones or medical conditions that affect the bile duct.

If you’re unsure if BioPerine® is suitable for you, you should seek advice from a medical professional.

Do joint supplements work? Separating fact from fiction

Tue, 24 Jun 2025 10:17:00 GMT

Joint pain is something many of us will experience at some point, whether from injury, ageing, or conditions like arthritis. It’s therefore no surprise that joint supplements have become a go-to option for those seeking relief. But how effective are they really? With so many different products on the market and mixed messages online, it’s not always easy to know what to believe.

In this guide, we explore the science behind joint supplements, offering advice on the best supplements to take for joint pain and arthritis. Read on for more information.

Are joint supplements worth taking? What the research says

Yes, joint supplements can be worth taking, especially for those looking to support their overall joint health in the long term. The purpose of joint supplements is to provide additional nutrition to the vitamins and minerals you should be getting from a balanced, varied diet.

Research shows that certain ingredients in joint supplements can support cartilage health, reduce inflammation, and improve overall joint function. Glucosamine and chondroitin, for example, have been extensively studied, with evidence suggesting they may help slow the progression of osteoarthritis and improve mobility.

Vitamin C also plays a vital role in joint health, with a 2021 study suggesting it may help protect against cartilage degeneration in osteoarthritis by combating oxidative stress and inflammation. The vitamin acts as an antioxidant and contributes to collagen synthesis, a key structural protein in cartilage.

Therefore, while joint supplements aren’t a miracle cure, they may be beneficial as part of a broader approach to joint care, especially when paired with physical activity, a healthy diet, and appropriate medical support..

Can joint supplements help arthritis?

Yes - for people living with arthritis, joint supplements may offer a helpful boost, especially in managing mild to moderate symptoms. While they won’t reverse arthritis or replace medical treatments, they can play a supportive role in managing inflammation and promoting joint comfort over time.

For example, turmeric supplements such as Just Vitamins Turmeric with BioPerine® Tablets contain high levels of curcumin which has a number of health benefits. A 2022 Frontiers in Immunology study found that curcumin demonstrated anti-inflammatory effects and could help reduce joint discomfort in people with osteoarthritis and rheumatoid arthritis.

Other supplements - such as glucosamine, collagen, omega-3 fatty acids and vitamin D - can also support those with joint conditions. They may not work for everyone in the same way, but when taken consistently and combined with a holistic health plan, they can improve day-to-day joint comfort and quality of life.

What is the best supplement for joint pain?

The most effective supplement for joint pain depends on the cause of your discomfort and your body’s individual needs. However, there are a number of different options available, which offer a variety of benefits:

Glucosamine and chondroitin - naturally found in healthy cartilage, these compounds have anti-inflammatory properties and also protect cells known as chronocytes which help maintain cartilage structure.
Curcumin - found in turmeric, curcumin can reduce inflammatory reactions, lessening symptoms such as pain and swelling.
Calcium - a mineral necessary for supporting strong bones, teeth and muscle function.
Vitamin D - helps the body to absorb calcium and has an anti-inflammatory effect that may help with joint pain.
Collagen - type II collagen is the primary component of cartilage. It can promote cartilage repair and helps keep connective tissue healthy.
Vitamin C - supports collagen production and neutralises free radicals which can be detrimental to bone health.
Omega-3 fatty acids - often found in cod liver oil, these have anti-inflammatory effects and help with the absorption of vitamins D, E and K.
Magnesium - has anti-inflammatory effects and can help relax the muscles in your body.
Hyaluronic acid - naturally present in joint fluid, helps in the growth and development of cartilage and bones in the joints.

Are collagen supplements good for your joints?

Yes, collagen supplements can be beneficial for joint health. Collagen is a key structural protein found in cartilage, tendons, and ligaments - all of which help support and protect your joints. As you age, natural collagen production declines, which can contribute to joint stiffness and discomfort.

Taking a high-quality collagen supplement, such as Just Vitamins Marine Collagen + Vitamin C Capsules, may help to restore collagen levels and support the maintenance of healthy cartilage. Vitamin C plays an essential role in collagen formation, so combining the two can enhance their joint-supporting benefits.

Research shows that regular collagen supplementation can help improve joint comfort, flexibility, and function over time. According to a 2023 study, collagen supplements may be particularly beneficial for individuals experiencing age-related joint degeneration or for physically active people looking to support long-term joint health and protect against wear and tear.

Therefore, while results vary between individuals, collagen is a low-risk supplement that may bring gradual, noticeable improvements when taken consistently.

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Do multivitamins actually work? The science behind daily supplements

Fri, 20 Jun 2025 09:43:00 GMT

Multivitamins have become a staple in many bathroom cabinets across the UK, with millions of us taking them daily to support our health and wellbeing. But with so much conflicting information out there, you might be wondering whether they're actually worth the investment.

In this guide, we take a closer look at what multivitamins can (and can't) do for your health, and help you to make an informed decision about whether they should be part of your daily routine.

What are multivitamins?

Multivitamins are supplements that contain a combination of vitamins, minerals, and sometimes other ingredients like herbs or amino acids. They're designed to help fill nutritional gaps in your diet, providing a convenient way to ensure you're getting a wide range of essential nutrients daily.

Most multivitamins contain varying amounts of vitamins A, C, D, E, and K, along with B-complex vitamins and minerals such as calcium, magnesium, zinc, and iron. The specific formulation can vary widely between products, with some targeted at specific demographics like women, men, or older adults.

At Just Vitamins, our Complete Multivitamin range includes options tailored to different needs and life stages. From our popular One-a-Day Multivitamins to our Hair, Skin & Nails Combo Tablets, our range contains a number of different carefully balanced formulations designed to support overall health.

What do multivitamins do?

The primary purpose of multivitamins is to prevent nutritional deficiencies. Research published by the Harvard T.H. Chan School of Public Health suggests that while a balanced diet is essential, multivitamins can play a crucial role in addressing deficiencies arising from factors such:

Busy lifestyles that lead to irregular eating patterns
Dietary restrictions (vegetarian or vegan diets, for example)
Life stages with increased nutritional demands (pregnancy, menopause)
Age-related changes in nutrient absorption
Seasonal variations in sunlight exposure (affecting vitamin D levels).

Recent studies also suggest that multivitamin use could be especially beneficial for women. 2024 research published in the scientific journal Nutrients, for example, discusses how factors like dietary restrictions, pregnancy, menopause, and age-related changes can lead to nutritional gaps for many women, and how multivitamins can help address these deficiencies.

Additionally, some studies have shown benefits beyond just preventing deficiencies. A recent study from Mass General Brigham, published in The American Journal of Clinical Nutrition, indicates that daily multivitamin supplementation may actually help slow cognitive aging in older adults. The research, part of the COSMOS trial, involved over 5,000 participants aged 60 and above, and revealed that those taking a daily multivitamin experienced statistically significant benefits in memory and global cognition compared to a placebo group.

Do multivitamins help with weight loss?

The straightforward answer is no - multivitamins aren't designed for weight loss and won't directly help you shed pounds.

However, there is a more nuanced aspect to consider. Vitamin and mineral deficiencies can sometimes affect energy levels, metabolism, and even food cravings. For example, low B vitamin levels might contribute to fatigue, making it harder to stay active. Similarly, magnesium deficiency has been linked to chocolate cravings in some research.

With this in mind, by addressing these underlying deficiencies, a good multivitamin might indirectly support your weight management goals by helping you feel more energetic and reducing certain cravings. But they're not a magic solution - a balanced diet and regular physical activity remain the cornerstones of healthy weight management.

How long does it take for multivitamins to start working?

The timeframe for noticing benefits from multivitamins varies depending on your initial nutritional status and what you're hoping to achieve.

For water-soluble vitamins like B and C, your body can begin absorbing these almost immediately, though you might not feel any different right away. Fat-soluble vitamins (A, D, E, and K) take longer to build up in your system.

Some people report improved energy levels within a few weeks of starting a multivitamin, particularly if they were deficient in B vitamins. For other benefits, like improved immune function or skin health, you might need to wait 2-3 months to notice changes.

It's important to remember that multivitamins work best as part of a healthy lifestyle - they should always supplement a good diet rather than replace it.

Is it good to take a multivitamin every day?

For most people, taking a high-quality multivitamin each day is safe and potentially beneficial. The ideal approach is to use multivitamins as they are intended - as supplements to, not replacements for, a nutrient-rich diet. When combined with healthy eating habits, regular exercise, good sleep, and stress management, a daily multivitamin can be a valuable part of your wellness toolkit.

That’s why, for safe and effective use, it's important to choose a well-formulated product that provides balanced amounts of nutrients that work synergistically. To find out more, browse our range of multivitamins here.

What is turmeric good for? The science behind this natural supplement

Wed, 18 Jun 2025 10:35:00 GMT

Turmeric has been used for centuries in traditional medicine, especially across India and Southeast Asia. However, in recent years, it’s also become a go-to health supplement in the UK and other Western countries, used by those looking to support everything from joint health to better digestion. But what exactly makes turmeric so special - and does the science back it up?

In this guide we take a closer look at what turmeric can do for you and your health, and outline the best ways to take it.

What is turmeric?

Turmeric is a bright yellow spice made from the root of the Curcuma longa plant - a relative of ginger. While it’s often used in curries and golden lattes, it’s also widely known for its active compound, curcumin - a natural anti-inflammatory and antioxidant.

However, curcumin only makes up a small part of turmeric (usually around 2–5%), and it’s not easily absorbed by the body. That’s why many high-quality supplements pair it with black pepper extract (piperine), which can increase absorption. For example, at Just Vitamins, our Turmeric with Bioperine supplement contains a high-strength 95% curcumin extract, combined with black pepper for better absorption.

What are the benefits of turmeric?

Turmeric has gained a reputation as a natural all-rounder, and modern research is starting to back that up. From helping with inflammation to supporting heart health, here’s what science has to say.

Is turmeric an anti-inflammatory?

Put simply, yes - turmeric is an anti-inflammatory. Chronic inflammation is linked to lots of health issues, including arthritis, heart disease, and even some types of cancer. Curcumin has been shown to block several molecules that play a role in inflammation, including one called NF-kB.

A 2021 review published in Phytotherapy Research looked at 15 studies and found that turmeric supplements helped reduce pain and improve movement in people with osteoarthritis - comparable in some cases to anti-inflammatory drugs, but with fewer side effects.

If you're looking for joint support, Just Vitamins’ Turmeric with BioPerine® (Black Pepper Extract) Tablets combines turmeric with black pepper to support joint health and reduce inflammation - perfect for those managing everyday aches or age-related stiffness.

Can turmeric lower blood pressure?

While turmeric isn’t a direct blood pressure treatment, it might help support healthy levels as part of a wider approach.

A 2017 study published in the journal Aging found that 12 weeks of curcumin supplementation significantly improved blood vessel function in healthy middle-aged and older adults by enhancing endothelial function and increasing nitric oxide bioavailability. While the results are still emerging, incorporating turmeric into your daily routine may help support your heart health - especially when taken alongside other heart-friendly habits. Just Vitamins’ Heart Health range offers several options, including turmeric-based support.

Does turmeric help with weight loss?

There is some evidence that turmeric might help with weight management - especially in people who are overweight or have metabolic syndrome.

A 2015 randomised controlled trial published in European Review for Medical and Pharmacological Sciences found that curcumin helped reduce body weight, BMI, and waist circumference over 30 days. A follow-up study in 2019, published in Frontiers in Pharmacology, confirmed similar findings, suggesting curcumin may help reduce body fat and improve fat metabolism.

The theory is that turmeric helps by reducing low-grade inflammation, which is often higher in people carrying excess weight, and by improving insulin sensitivity. It’s not a magic solution - but it may be a helpful tool alongside a healthy diet and regular movement.

How much turmeric to take daily

The right dose depends on what you’re taking it for and how it’s formulated. For general wellbeing, research suggests 500 mg to 2,000 mg of turmeric extract (standardised to contain around 95% curcuminoids) per day is a good range. As discussed above, it’s best taken with food - and ideally with black pepper extract - to boost absorption.

If you’re just using turmeric powder in food, that’s great for general health, but it likely won’t provide enough curcumin for a therapeutic effect. That’s where supplements come in handy.

Turmeric is generally safe for most people, but large doses can occasionally cause mild side effects like an upset stomach. If you’re on medication - especially blood thinners or diabetes drugs - it’s always a good idea to check with your doctor before starting a new supplement.

At Just Vitamins, all our turmeric products use standardised extracts, so you know exactly how much curcumin you're getting in every dose. We also offer vegetarian and vegan-friendly options made without artificial additives or fillers.

Sea Buckthorn - A Woman's Health Hero

Mon, 31 Mar 2025 11:54:00 GMT

Sea buckthorn (Hippophae rhamnoides) is a plant known for its high content of bioactive compounds, including omega fatty acids, flavonoids, and vitamins, which may provide benefits for menopausal symptoms. Here’s a look at the current evidence:

Vaginal Dryness and Atrophy

One of the most well-studied benefits of sea buckthorn for menopause is its potential to improve vaginal dryness and atrophy, common issues due to declining estrogen levels.

Study Evidence: A 2014 randomized controlled trial (RCT) published in Maturitas evaluated the effects of sea buckthorn oil on vaginal atrophy in postmenopausal women. The study found that taking 3g of sea buckthorn oil daily for three months significantly improved vaginal epithelium integrity compared to a placebo. The researchers attributed these benefits to the omega-7 fatty acids (palmitoleic acid), which support mucosal health.

Skin and Hair Health

Declining estrogen levels can lead to dry skin, thinning hair, and reduced elasticity.

Antioxidant and Fatty Acid Effects: Sea buckthorn oil is rich in omega-3, omega-6, omega-7, and omega-9 fatty acids, along with vitamin E and carotenoids, which contribute to skin hydration, elasticity, and barrier repair. Some studies suggest it may reduce oxidative stress and inflammation, improving overall skin health in menopausal women.

Cardiovascular Health

Postmenopausal women face an increased risk of cardiovascular disease due to hormonal changes.

Study Evidence: Research suggests that sea buckthorn may support heart health by:

Lowering LDL ("bad") cholesterol and increasing HDL ("good") cholesterol.
Reducing oxidative stress and inflammation, which contribute to heart disease.
Supporting endothelial function (healthy blood vessels).

A small study showed that sea buckthorn berry extracts improved lipid profiles in postmenopausal women, though more research is needed.

Mood and Cognitive Function

Flavonoid and Antioxidant Benefits: Sea buckthorn contains quercetin, kaempferol, and other flavonoids that may have neuroprotective effects. Since oxidative stress is linked to cognitive decline, sea buckthorn’s antioxidants might help with memory, focus, and mood stabilization.
Omega-3 Content: Omega-3s are essential for brain function and mood regulation, potentially alleviating anxiety, depression, and brain fog associated with menopause.

Bone Health Potential Support:

Some research suggests that sea buckthorn’s bioactive compounds may help reduce bone loss by lowering inflammation and oxidative stress, which can contribute to osteoporosis in postmenopausal women. However, direct studies on bone density in menopausal women are limited.

Conclusion

There is promising evidence that sea buckthorn oil, particularly its omega-7 fatty acids, flavonoids, and antioxidants, may help relieve vaginal dryness, skin issues, cardiovascular risks, and possibly mood-related symptoms in menopausal women. However, while small studies support these benefits, larger, long-term clinical trials are needed to confirm its effectiveness.

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Co-Enzyme Q10 - A Super Energy Booster

Fri, 14 Mar 2025 14:47:00 GMT

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant found in almost all cells of the body, particularly in the mitochondria, where it plays a crucial role in energy production. Here’s a look at the evidence supporting its role in boosting energy levels:

Role in Mitochondrial Energy Production

CoQ10 is essential for the function of the electron transport chain in mitochondria, where it facilitates the production of ATP (adenosine triphosphate), the body's main energy currency. Since ATP is required for all cellular processes, an adequate supply of CoQ10 is crucial for maintaining energy levels.

Clinical Evidence in Fatigue-Related Conditions

Several studies have investigated CoQ10’s effects on fatigue and energy levels, particularly in individuals with conditions that impair mitochondrial function:

Chronic Fatigue Syndrome (CFS): A study published in Neuroendocrinology Letters (2016) found that CoQ10 supplementation, particularly in combination with NADH (nicotinamide adenine dinucleotide), significantly improved fatigue symptoms in CFS patients.

Fibromyalgia: Research in The Journal of Clinical Rheumatology (2013) reported that fibromyalgia patients taking CoQ10 showed reduced fatigue and pain, likely due to improved mitochondrial function.

Statin-Induced Fatigue: Statins, which lower cholesterol, also deplete CoQ10 levels, leading to fatigue. A study in The American Journal of Cardiology (2007) demonstrated that CoQ10 supplementation reduced muscle-related fatigue in individuals taking statins.

Benefits for Physical Performance

Athletes and individuals engaging in strenuous exercise may benefit from CoQ10 due to its ability to enhance mitochondrial efficiency and reduce oxidative stress:

Exercise Performance: A meta-analysis published in The Journal of the International Society of Sports Nutrition (2020) suggested that CoQ10 supplementation improved aerobic capacity and reduced exercise-induced fatigue.

Muscle Recovery: Studies in endurance athletes have shown that CoQ10 may aid in muscle recovery by reducing markers of oxidative stress and inflammation.

Aging and Energy Levels

As people age, CoQ10 levels naturally decline, which may contribute to reduced energy and fatigue. Supplementing with CoQ10 has been studied in older adults, showing potential improvements in vitality and cognitive function.

Q-Symbio Study (2014): A double-blind trial on heart failure patients found that CoQ10 supplementation significantly improved energy levels and survival rates, highlighting its role in mitochondrial support.

Conclusion

While CoQ10’s ability to boost energy levels is well-supported in individuals with mitochondrial dysfunction, chronic fatigue, or statin use, its effects in healthy individuals remain an area of ongoing research. The strongest evidence suggests that CoQ10 may enhance energy production and reduce fatigue, particularly in populations with compromised mitochondrial function.

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The benefits of supplementing with Pumpkin Seed Oil

Wed, 12 Mar 2025 13:25:00 GMT

Pumpkin seed oil is gaining attention for its potential health benefits, thanks to its rich nutrient profile, including essential fatty acids, antioxidants, vitamins, and minerals. This article explores the scientific evidence supporting its benefits in various areas of health.

Prostate Health and Benign Prostatic Hyperplasia (BPH)

Studies suggest that pumpkin seed oil may help reduce symptoms of BPH, a common condition in aging men that causes urinary issues.

A 2014 study in Urology International found that men with BPH who took 320 mg of pumpkin seed oil daily for six months experienced significant improvements in urinary function compared to a placebo group.
A 2009 study in Phytotherapy Research also reported that pumpkin seed oil improved urinary flow and reduced symptoms in men with mild-to-moderate BPH. The oil’s high content of phytosterols and zinc may contribute to hormonal balance and prostate health.

Heart Health and Cholesterol Regulation

Pumpkin seed oil is rich in monounsaturated and polyunsaturated fatty acids, which are beneficial for cardiovascular health.

A 2015 animal study published in Evidence-Based Complementary and Alternative Medicine found that PSO reduced blood pressure and improved heart function in hypertensive rats.
A 2019 human study in Clinical Nutrition Research showed that consuming pumpkin seed oil led to reduced LDL ("bad") cholesterol and increased HDL ("good") cholesterol levels, lowering overall cardiovascular risk. The presence of phytosterols, tocopherols (vitamin E), and omega-6 fatty acids may help reduce inflammation and improve lipid profiles.

Anti-Inflammatory and Antioxidant Properties

Pumpkin seed oil contains antioxidants like vitamin E, carotenoids, and polyphenols, which help neutralize oxidative stress and inflammation.

A 2020 review in Oxidative Medicine and Cellular Longevity highlighted that the antioxidant compounds in pumpkin seed oil help combat oxidative damage and chronic inflammation, which are linked to conditions like arthritis and metabolic disorders.
Another study found that pumpkin seed oil supplementation helped reduce inflammation markers in patients with arthritis. The mechanism thought to be down to the oil’s high antioxidant content helping to reduce oxidative stress, which is a key contributor to chronic diseases.

Hair Growth and Male Pattern Baldness

Pumpkin seed oil has been studied for its effects on hair growth, particularly in men experiencing androgenic alopecia (male pattern baldness).

A 2014 randomized, double-blind study in Evidence-Based Complementary and Alternative Medicine found that men who took 400 mg of pumpkin seed oil daily for 24 weeks had 40% more hair growth compared to those in the placebo group. This is thought to be because pumpkin seed oil may inhibit 5-alpha reductase, the enzyme that converts testosterone into DHT (dihydrotestosterone), which is linked to hair loss.

Menopause and Hormonal Balance

Pumpkin seed oil may help alleviate symptoms of menopause, such as hot flashes and mood swings.

A 2011 study in Climacteric: The Journal of the International Menopause Society found that menopausal women taking pumpkin seed oil experienced reduced hot flashes, improved mood, and increased HDL cholesterol levels compared to those taking a placebo. This is thought to be due to the phytoestrogens present in pumpkin seed oil and there potential ability to help balance estrogen levels and reduce menopause symptoms.

Skin Health

Research has shown that topical application of pumpkin seed oil helps with skin hydration, elasticity, and wound healing due to its rich content of fatty acids and vitamin E. It is the presence of Linoleic acid and vitamin E in the oil that helps maintain skin barrier function and combat oxidative stress.

Gut Health and Digestive Benefits

It has been traditionally used to help with digestive health and may have antimicrobial properties.

Some studies suggest that pumpkin seed oil may help reduce intestinal inflammation and protect against ulcers and parasites. The thought is that it's the healthy fats and anti-inflammatory properties of the oil that support gut health and may help alleviate symptoms of gastrointestinal disorders.

Conclusion: Should You Take a Pumpkin Seed Oil Supplement?

While there are no approved health claims for Pumpkin Seed Oil, based on current evidence, it appears to offer multiple health benefits, particularly for:

Prostate health (BPH)
Heart health (cholesterol & blood pressure)
Hair growth and DHT inhibition
Anti-inflammatory and antioxidant support
Menopause symptom relief
Skin and gut health

For optimal results, dosage recommendations typically range from 500 mg to 2,000 mg per day in capsule form. Always consult a healthcare professional before starting any new supplement, especially if you have existing health conditions or take medications.

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Consider a Fish Oil Supplement for Energy and Mood

Fri, 07 Mar 2025 16:24:00 GMT

The potential benefits of fish oil supplements for increasing energy levels and improving mood have been studied extensively, primarily due to their high content of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Here’s a look at the evidence:

Effects on Mood and Depression

Clinical Trials and Meta-Analyses: Several studies suggest that omega-3 fatty acids, especially EPA, may help alleviate symptoms of depression and anxiety, which are often linked to low energy.

A 2019 meta-analysis published in Translational Psychiatry reviewed 26 randomized controlled trials (RCTs) and found that omega-3 supplementation, particularly with a higher EPA-to-DHA ratio, significantly reduced depressive symptoms.
Another 2020 review in JAMA Psychiatry analyzed data from over 10,000 participants and found that omega-3 supplementation had a small but significant antidepressant effect, especially in individuals with major depressive disorder (MDD).
The American Psychiatric Association (APA) now recognizes omega-3s as a complementary treatment for depression.

Neurotransmitter Regulation: Omega-3 fatty acids are essential for dopamine and serotonin function - two neurotransmitters that play key roles in mood regulation and motivation. Low levels of omega-3s have been linked to increased inflammation, which is associated with fatigue and depression.

Effects on Energy Levels and Fatigue

Chronic Fatigue a Energy Metabolism: Studies have shown that omega-3s can reduce fatigue and improve energy metabolism.

A 2016 study in the Journal of Clinical Lipidology found that omega-3 supplementation improved physical and mental fatigue in patients with chronic fatigue syndrome (CFS).
A 2021 study in Nutrients reported that individuals with higher omega-3 levels experienced lower fatigue and better endurance during physical activities.

Mitochondrial Function & Inflammation:

Omega-3s enhance mitochondrial efficiency, improving energy production at the cellular level.
Chronic inflammation is a major contributor to fatigue. Omega-3s have anti-inflammatory properties, reducing cytokines like IL-6 and TNF-alpha, which are linked to fatigue and low energy levels.

Cognitive Function & Brain Health

Memory and Concentration: Low energy is often accompanied by brain fog or difficulty concentrating.

A 2022 study in the American Journal of Clinical Nutrition found that omega-3 supplementation improved cognitive function, reaction time, and mental clarity in adults experiencing brain fog.
A 2020 meta-analysis in Nutrients concluded that DHA supplementation improved attention and working memory, both of which can contribute to perceived energy levels.

Stress & Sleep Improvements

Cortisol Regulation: Chronic stress can deplete energy levels, and omega-3s have been shown to reduce cortisol (a stress hormone).

A 2018 study in Brain, Behavior, and Immunity found that omega-3 supplementation lowered cortisol levels and stress-related fatigue. Better Sleep = More Energy: Poor sleep quality can lead to chronic fatigue.
A 2014 study in the Journal of Sleep Research found that higher omega-3 levels were associated with longer and deeper sleep, leading to better energy levels during the day.

Conclusion: Is Fish Oil Worth Taking for Energy and Mood?

Strong evidence suggests that EPA-rich fish oil supplements can help reduce symptoms of depression, lower inflammation-related fatigue, and improve cognitive function.

The effects on general energy levels are less directly studied, but the improvements in sleep, mitochondrial function, and reduced inflammation suggest a potential benefit.

While not a miracle cure, fish oil supplements may help if you experience low energy due to inflammation, stress, poor sleep, or mood issues.

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Garlic's Role in Cardiovascular Health

Mon, 03 Mar 2025 13:15:00 GMT

Garlic, a staple in kitchens worldwide, has long been celebrated for its culinary versatility and pungent flavor. But beyond its role in the kitchen, garlic has a rich history of being used in traditional medicine for various ailments. In recent years, scientific research has shed light on garlic’s potential health benefits, particularly in the realm of cardiovascular health. Here, we take a closer look at how garlic supplements may support heart health, reduce the risk of cardiovascular disease, and improve overall well-being.

The Active Ingredient: Allicin

Garlic owes much of its medicinal properties to a sulfur compound called allicin. When garlic is crushed or chopped, the enzyme alliinase converts alliin, a compound naturally present in garlic, into allicin. Allicin is responsible for garlic’s characteristic smell and its numerous health benefits.

In supplements, garlic is often processed to retain high levels of allicin or its precursors. These supplements are typically available in various forms, including powders, oils, and aged garlic extracts. Research shows that these garlic supplements can play a significant role in improving cardiovascular health by influencing several risk factors.

Blood pressure regulation

One of the most compelling pieces of evidence supporting garlic’s cardiovascular benefits is its ability to lower blood pressure. High blood pressure (hypertension) is a leading cause of heart disease, stroke, and heart attacks. Studies have found that garlic supplements can have a blood-pressure-lowering effect, similar to certain pharmaceutical drugs, but without the potential side effects.

A meta-analysis of 12 trials found that garlic supplementation reduced systolic blood pressure by an average of 4-8 mmHg in people with hypertension. The mechanism behind this is thought to involve garlic’s ability to stimulate the production of nitric oxide, which helps relax and widen blood vessels, improving blood flow and reducing the pressure exerted on artery walls.

Cholesterol reduction

Cholesterol, specifically low-density lipoprotein (LDL), often dubbed "bad cholesterol," is another critical risk factor for cardiovascular disease. Elevated LDL levels can lead to the build-up of plaque in the arteries, restricting blood flow and increasing the risk of heart attacks and strokes.

Garlic supplements have been shown to modestly reduce LDL cholesterol levels in some studies. One review of 39 studies concluded that garlic could lower total cholesterol by about 10%, with the most significant effects seen in people with elevated cholesterol levels. While garlic may not be a substitute for cholesterol-lowering medications, it can be a helpful adjunct to a heart-healthy diet and lifestyle.

Anti-inflammatory effects

Chronic inflammation is a key contributor to cardiovascular disease. Garlic possesses potent anti-inflammatory properties that can help reduce systemic inflammation, which is linked to arterial damage and the progression of atherosclerosis (the hardening and narrowing of the arteries).

By lowering inflammation, garlic may contribute to improved arterial health and reduce the risk of plaque buildup. This is particularly important for preventing the progression of cardiovascular disease in individuals at risk.

Antioxidant protection

Garlic is also rich in antioxidants, which help neutralise harmful free radicals in the body. Oxidative stress, caused by an imbalance between free radicals and antioxidants, can damage cells, including those in the cardiovascular system. Over time, oxidative stress contributes to the development of heart disease.

Garlic’s antioxidants, including compounds such as S-allyl cysteine and selenium, help protect the heart and blood vessels from oxidative damage. Aged garlic extract, in particular, has been shown to increase the body’s antioxidant enzyme levels, providing extra protection against heart disease.

Improving blood circulation

Poor circulation can increase the risk of cardiovascular events, especially in individuals with a history of heart disease or those predisposed to vascular issues. Garlic has been found to improve circulation by enhancing the production of hydrogen sulfide, which promotes the dilation of blood vessels. This, in turn, can improve blood flow and reduce strain on the heart.

Studies have also shown that garlic may prevent platelet aggregation, the clumping together of blood cells that can lead to clot formation. By reducing clotting, garlic lowers the risk of thrombosis, a condition that can lead to heart attacks and strokes.

Balancing blood sugar levels

Cardiovascular disease is often linked to diabetes or poor blood sugar control. Garlic has been studied for its ability to lower fasting blood sugar levels in people with diabetes or prediabetes, potentially reducing the risk of cardiovascular complications. By helping to regulate blood sugar, garlic may further protect the heart in individuals who are at risk of metabolic disorders.

How to incorporate garlic into your cardiovascular health plan

If you're considering adding garlic supplements to your routine, it’s essential to choose a high-quality product. Look for supplements that contain stabilised allicin or aged garlic extract, which have been studied for their heart health benefits. Additionally, garlic can interact with certain medications, such as blood thinners, so it’s always a good idea to consult with a healthcare provider before starting a garlic supplement regime.

Final thoughts

Garlic is far more than a flavorful addition to your favorite dishes. The evidence suggests that garlic supplements may offer several cardiovascular benefits, from lowering blood pressure and cholesterol to reducing inflammation and oxidative stress. While more research is needed to fully understand garlic’s role in cardiovascular health, it’s clear that incorporating garlic, whether in supplement form or through your diet, can be a heart-healthy choice.

By taking a proactive approach to heart health, including incorporating garlic into your routine, you can support your cardiovascular system and reduce the risk of heart disease over time.

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How a Vitamin B Complex Can Help Combat A High Stress Lifestyle

Fri, 28 Feb 2025 16:00:00 GMT

Vitamin B supplements, particularly B-complex vitamins, play a vital role in energy production and brain function, making them a common solution for fatigue and mood imbalances. Here’s how they help:

1. Boosting Energy Levels

B vitamins are essential for converting food into energy and supporting cellular metabolism. Deficiencies in certain B vitamins can lead to fatigue, sluggishness, and weakness. Here’s how specific B vitamins contribute:

Vitamin B1 (Thiamine): Helps break down carbohydrates into usable energy.
Vitamin B2 (Riboflavin): Aids in ATP production, which fuels the body’s cells.
Vitamin B3 (Niacin): Supports energy metabolism and can improve blood circulation.
Vitamin B5 (Pantothenic Acid): Helps produce coenzyme A, which is crucial for energy production.
Vitamin B6 (Pyridoxine): Involved in glucose metabolism and neurotransmitter production.
Vitamin B12 (Cobalamin): Essential for red blood cell formation and oxygen transport, preventing fatigue.

Who benefits most?

People with B12 or B6 deficiencies, common in vegetarians, older adults, and those with digestive disorders. Individuals experiencing chronic stress or overwork, as stress depletes B vitamins. Those with anemia, as B12 and folate support red blood cell production.

2. Enhancing Mood and Reducing Stress

B vitamins also play a major role in brain function and mental well-being. They help produce neurotransmitters like serotonin, dopamine, and GABA, which regulate mood and stress levels.

B6 and B9 (Folate): Help produce serotonin, the “feel-good” hormone.
B12: Supports nervous system function and reduces symptoms of depression.
B1 & B2: Aid in brain energy production and cognitive function.
Niacin (B3): Helps manage stress and anxiety by improving blood flow to the brain.

Who benefits most?

People with low mood, brain fog, or irritability due to deficiencies. Those with high-stress levels or anxiety, as B vitamins help regulate the nervous system. Individuals dealing with seasonal affective disorder (SAD) or mild depression.

Do B Vitamin Supplements Work for Everyone?

If you have a deficiency, supplementation can lead to noticeable energy and mood improvements. If your diet is already rich in B vitamins, additional supplementation may not have as significant an effect. Chronic fatigue, depression, or anxiety may have other underlying causes, so consult a healthcare provider if symptoms persist.

Best Food Sources of B Vitamins

If you prefer to get B vitamins from natural sources, include:

B12: Meat, fish, dairy, eggs (or fortified foods for vegans).
B6: Bananas, poultry, potatoes, nuts.
Folate (B9): Leafy greens, legumes, oranges.
Niacin (B3): Chicken, tuna, peanuts.

Conclusion

If you struggle with low energy and mood swings, a B-complex supplement can help, especially if you have a deficiency or high-stress lifestyle. However, maintaining a balanced diet, regular exercise, and proper sleep are also key to sustained energy and mental well-being.

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Ashwagandha & B Vitamins for Energy: A Powerful Combo?

Tue, 04 Feb 2025 14:46:00 GMT

Both Ashwagandha and B vitamins have been studied for their potential role in boosting energy levels, reducing fatigue, and improving overall vitality. Here we discuss the evidence so far on how these supplements may contribute to energy production.

Ashwagandha for energy & fatigue reduction

Ashwagandha (Withania somnifera), is an adaptogenic herb, it has been widely studied for its effects on energy levels, stress resilience, and overall well-being.

Possible mechanisms of action:

Reduces cortisol levels in the body: Chronic stress depletes energy. Ashwagandha has been shown to lower cortisol, a stress hormone, helping to reduce fatigue.
Enhances mitochondrial function: Some studies suggest that Ashwagandha improves mitochondrial activity, leading to better energy production at the cellular level.
Boosts ATP production: Animal studies indicate it may enhance adenosine triphosphate (ATP) production, the body's primary energy molecule.
Improves oxygen utilisation: It has been linked to increased VO₂ max (maximal oxygen consumption), enhancing endurance and stamina.

Scientific evidence

A 2012 study in the Indian Journal of Psychological Medicine found that 300 mg of Ashwagandha twice daily significantly reduced stress and improved energy levels in individuals with chronic stress.

A 2015 study in Ayurveda showed that Ashwagandha supplementation improved endurance and reduced fatigue in athletes.

A 2021 meta-analysis in Journal of Ethnopharmacology concluded that Ashwagandha supplementation was effective in reducing fatigue and increasing vitality in multiple clinical trials.

B Vitamins for energy production

B vitamins are essential for converting food into energy at the cellular level. Deficiencies can lead to fatigue, weakness, and mental exhaustion.

Key B vitamins & their roles in energy

B1 (Thiamine) helps convert carbohydrates into energy
B2 (Riboflavin) supports ATP production in mitochondria
B3 (Niacin) is essential for NAD/NADH production, crucial for ATP synthesis
B5 (Pantothenic Acid) is required for Coenzyme A, a key player in energy metabolism
B6 (Pyridoxine) is involved in amino acid metabolism and neurotransmitter synthesis
B7 (Biotin) supports the metabolism of fats, carbohydrates, and proteins
B9 (Folate) is essential for red blood cell production, preventing fatigue
B12 (Cobalamin) supports nerve function and red blood cell production, crucial for energy

Scientific evidence

B12 & energy levels: A 2017 study in Nutrients found that B12 deficiency was strongly linked to fatigue and cognitive impairment.

B6 & cognition: A 2020 study in Nutrients showed that B6 supplementation improved cognitive function and reduced fatigue in individuals with low dietary intake.

B complex & fatigue reduction: A 2016 randomized controlled trial in Psychopharmacology found that a high-dose B-complex supplement significantly improved energy and reduced mental fatigue in participants with high work-related stress.

Synergistic benefits of Ashwagandha & B Vitamins

B vitamins fuel cellular metabolism, while Ashwagandha reduces stress-related fatigue, creating a complementary energy-boosting effect. Both support mitochondrial function, enhancing ATP production. Combining them may improve mental clarity, reduce brain fog, and sustain endurance throughout the day.

Could they help your energy levels?

✅ Ashwagandha is ideal for those experiencing fatigue due to stress and anxiety.

✅ B vitamins are crucial if you experience tiredness due to poor diet, stress, or vitamin deficiencies.

✅ Together, they form a powerful combination for sustained physical and mental energy.

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Apple Cider Vinegar Supports a Healthy Metabolism: Unlock the Benefits of This Natural Wonder

Tue, 07 Jan 2025 17:13:00 GMT

In recent years, apple cider vinegar (ACV) has gained significant attention for its numerous health benefits. While the tangy liquid has long been a staple in natural health remedies, the emergence of apple cider vinegar supplements, such as capsules, has made it easier than ever to incorporate this superfood into your daily routine. One of the most exciting claims about ACV is its potential to support a healthy metabolism and promote blood sugar control. But how does it work, and why should you consider adding ACV supplements to your wellness regimen?

The Science Behind Apple Cider Vinegar

Apple cider vinegar is made through the fermentation of apple juice, producing acetic acid - the key compound responsible for many of its health benefits. Acetic acid has been studied extensively for its role in metabolism, appetite regulation, and blood sugar management.

How Apple Cider Vinegar Boosts Metabolism

Enhanced fat oxidation: Some research suggests that ACV can increase the rate at which your body burns fat. By supporting efficient fat oxidation, ACV may help your metabolism run more effectively, aiding in weight management and overall energy balance.
Appetite suppression: Acetic acid is known to promote a feeling of fullness. This can help reduce overeating and unhealthy snacking, which are common obstacles to maintaining a healthy metabolism.
Improved digestive health: A healthy gut plays a critical role in metabolic function. ACV contains probiotics and enzymes that can support digestive health by promoting the growth of beneficial gut bacteria, which in turn can optimize nutrient absorption and metabolic efficiency.

Blood Sugar Control: A Key to Metabolic Health

Managing blood sugar levels is crucial for maintaining a healthy metabolism. Fluctuating blood sugar can lead to energy crashes, increased hunger, and even insulin resistance over time. Studies have shown that apple cider vinegar may:

Lower post-meal blood sugar levels: Consuming ACV with a meal can reduce the glycaemic response, preventing sharp spikes in blood sugar levels.
Enhance insulin sensitivity: Improved insulin sensitivity allows your cells to better use glucose for energy, reducing the likelihood of fat storage and promoting a stable metabolic rate.

Why Choose Apple Cider Vinegar Supplements?

While traditional apple cider vinegar in liquid form can be effective, it’s not always convenient or palatable for everyone. ACV capsules offer a simple, mess-free alternative that provides all the benefits without the strong taste or risk of damaging tooth enamel. Here’s why they’re worth considering:

Portability: Capsules are easy to take on the go, making it simple to stay consistent.
No taste: Avoid the sharp, acidic flavour of liquid ACV.
Pre-measured dose: Get the right amount of acetic acid every time without the guesswork.
Gentle on teeth: Protect your enamel from the potential erosion caused by direct contact with liquid ACV.

Incorporating ACV Supplements into Your Routine

To maximise the benefits of apple cider vinegar capsules for metabolism and blood sugar control, consider taking them:

Before meals: Consuming ACV before meals may help reduce blood sugar spikes and increase satiety.
In the morning: Kickstart your metabolism by taking ACV capsules as part of your morning routine.
With balanced meals: Pair ACV supplements with a diet rich in whole foods, fibre, and lean protein for optimal results.

Final Thoughts

Apple cider vinegar has earned its reputation as a natural health booster, and its ability to support a healthy metabolism and regulate blood sugar is backed by both science and tradition. With the convenience of ACV supplements, incorporating this powerhouse ingredient into your daily routine has never been easier. Whether you’re looking to enhance your metabolic health, manage your weight, or simply improve your overall well-being, apple cider vinegar capsules might just be the missing piece to your wellness puzzle.

As always, consult with a healthcare professional before starting any new supplement to ensure it aligns with your individual health needs.

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Calcium Citrate vs Calcium Carbonate: Which One is Better for You?

Mon, 06 Jan 2025 13:47:00 GMT

Calcium is an essential mineral for maintaining strong bones, teeth, and various other functions in the body, including muscle contraction and blood clotting. When it comes to calcium supplementation, two popular options often dominate the conversation: calcium citrate and calcium carbonate. While both can help meet your calcium needs, there are significant differences between the two, particularly in terms of bioavailability and gastrointestinal comfort. Let’s explore these distinctions and understand why calcium citrate is often considered the superior choice.

Calcium Carbonate: The Basics

Calcium carbonate is one of the most common forms of calcium supplements. Derived from sources like limestone or marble, it is inexpensive and widely available. Many antacids contain calcium carbonate, making it a dual-purpose option for some users.

Pros of Calcium Carbonate:

High elemental calcium content: Calcium carbonate contains about 40% elemental calcium by weight, meaning smaller doses can provide a higher calcium amount.
Affordability: It is one of the most cost-effective calcium supplements on the market.
Widespread availability: Found in most supermarkets and pharmacies, often in chewable or tablet form.

Cons of Calcium Carbonate:

Low bioavailability: Calcium carbonate requires stomach acid for absorption, making it less effective when taken on an empty stomach or by individuals with low stomach acid (common in older adults).
Gastrointestinal discomfort: It is commonly known for causing bloating, gas, and constipation in some individuals.
Dependence on food: To maximize absorption, calcium carbonate must be taken with meals, which may not be convenient for everyone.

Calcium Citrate: The Superior Option

Calcium citrate, on the other hand, is a more bioavailable form of calcium. It is created by combining calcium with citric acid, making it easier for the body to absorb.

Pros of Calcium Citrate:

Higher bioavailability: Calcium citrate does not rely on stomach acid for absorption. This makes it ideal for older adults, people with reduced stomach acid (due to medications or conditions like GERD), and those who prefer to take supplements on an empty stomach.
Gentle on the stomach: Unlike calcium carbonate, calcium citrate is less likely to cause gastrointestinal side effects such as bloating or constipation.
Flexible dosing: It can be taken with or without food, offering more convenience.
Compatibility with medications: Calcium citrate is less likely to interact negatively with acid-reducing medications, such as proton pump inhibitors (PPIs) or H2 blockers.

Cons of Calcium Citrate:

Lower elemental calcium content: Calcium citrate contains only about 21% elemental calcium, meaning you may need to take more tablets to achieve the desired dose.
Higher cost: It tends to be more expensive than calcium carbonate due to its superior formulation and bioavailability.

Key Considerations When Choosing a Calcium Supplement

When deciding between calcium citrate and calcium carbonate, consider the following factors:

Your Age and Stomach Acid Levels: Older adults or those with conditions that reduce stomach acid production may benefit more from calcium citrate.
Digestive Sensitivity: If you’re prone to bloating, constipation, or other gastrointestinal discomforts, calcium citrate’s stomach-friendly properties make it a better choice.
Convenience: Calcium citrate’s ability to be taken without food provides greater flexibility, particularly for those with irregular meal schedules.
Budget: While calcium citrate is more expensive, its benefits may outweigh the cost for many individuals, especially those with absorption challenges.

Conclusion

While both calcium citrate and calcium carbonate can effectively supplement your calcium intake, calcium citrate stands out for its superior bioavailability and stomach-friendly properties. It’s particularly advantageous for older adults, those with reduced stomach acid, or individuals seeking a gentler supplement.

Ultimately, the best choice depends on your specific needs, health conditions, and lifestyle. Consult with your healthcare provider to determine the most appropriate calcium supplement for your situation and ensure you’re meeting your daily calcium requirements effectively.

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How does Sea Buckthorn Oil support skin health?

Wed, 01 Jan 2025 13:48:00 GMT

Maintaining healthy, resilient skin isn’t just about what you put on your face, it’s also about the nutrients you feed your body. In recent years, supplements derived from the bright orange berries of sea buckthorn (Hippophae rhamnoides) have attracted attention for their potential to support skin hydration, elasticity, barrier function, and even combat inflammation. Below, we explore the key bioactives in sea buckthorn, the mechanisms by which they act, and the clinical evidence backing their skin-health benefits.

What Is Sea Buckthorn?

Sea buckthorn is a hardy shrub native to Europe and Asia, long used in traditional medicine to treat skin disorders, gastrointestinal issues, and more. Today, its oil - extracted either from the seeds or the pulp of the berries - has become a popular nutraceutical and cosmetic ingredient.

Bioactive Compounds in Sea Buckthorn Oil

Fatty acids:

Omega-7 (palmitoleic acid) – key for skin and mucosal repair
Omega-3 (α-linolenic acid) and omega-6 (linoleic acid) – essential for barrier function
Omega-9 (oleic acid) – supports membrane fluidity

Vitamins & antioxidants:

Vitamin C and vitamin E – neutralise free radicals
Carotenoids (β-carotene, lycopene) – protect against UV and oxidative stress
Minor lipids: tocopherols, tocotrienols, plant sterols

Together, these compounds contribute to sea buckthorn’s reputation as a skin-supporting supplement.

Mechanisms of Action

Barrier enhancement & hydration
Fatty acids such as linoleic and palmitoleic acids help rebuild and maintain skin’s lipid barrier, reducing transepidermal water loss and boosting moisture retention.

Antioxidant protection
Vitamins C/E and carotenoids scavenge reactive oxygen species generated by UV exposure and pollution, slowing photo-aging and collagen breakdown.

Collagen synthesis & elasticity
Topical application and oral delivery have both been shown to stimulate dermal fibroblasts, increasing collagen deposition and improving skin firmness.

Clinical Evidence

Skin Ageing in Mature Women

Yang et al. (2008) randomized 60 women (age 50–70) to either take four 0.5 g capsules of supercritical CO₂-extracted sea buckthorn oil daily or apply a 1% seed-oil night cream twice daily for 3 months.

Oral group: significant improvements in skin hydration and elasticity, plus reductions in surface roughness metrics (Ra, Rz), indicating an anti-wrinkle effect.

Topical group: increased cutaneous thickness, reflecting enhanced collagen synthesis.

Brightness, Moisture & Elasticity in Middle-Aged Women

Chan et al. (2024) ran a 12-week, double-blind, placebo-controlled trial in 40 women over 45, administering daily sea buckthorn oil softgels. Compared to placebo, the supplement group demonstrated:

Marked increases in facial skin brightness, moisture, and elasticity (moisture peaked at week 8)
Improved collagen density.
Reduced redness and fewer visible pores.

Conclusion

Sea buckthorn supplements harness a unique blend of omega fatty acids, vitamins, and antioxidants that support skin barrier function, hydration, elasticity, and modulate inflammation. Robust clinical trials around skin ageing and brightness, underscore its promise as a natural part of supporting skin health. Future large-scale studies will further refine optimal dosing and long-term safety, but current evidence positions sea buckthorn oil as a versatile tool in the battle for healthier, more resilient skin.

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Exploring the Benefits of Just Vitamins' Acidophilus 20 Billion CFU Supplement

Tue, 17 Dec 2024 11:02:00 GMT

When it comes to maintaining a healthy gut, probiotics are becoming increasingly popular. These tiny microorganisms are essential for supporting digestion, enhancing immunity, and contributing to overall well-being. Just Vitamins' Acidophilus 20 Billion CFU Probiotic Supplement is a high-strength formulation designed to bring significant benefits to your digestive and overall health.

In this article, we’ll look into its key ingredients and explore the remarkable ways this supplement can contribute to a healthier you.

What Is Just Vitamins Acidophilus 20 Billion CFU?

This probiotic supplement boasts an impressive 20 billion live “colony-forming units” (CFUs) of beneficial bacteria per capsule. It combines two strains of Lactobacillus acidophilus and Bifidobacterium lactis - both are powerhouses in the world of probiotics - to promote a healthy gut microbiome. Additionally, it contains a natural prebiotic (Fructooligosaccharides or FOS), which nourishes these good bacteria and helps them thrive.

Let’s take a closer look at the key components:

Lactobacillus Acidophilus:

This widely studied strain helps break down food in the gut and aids in the production of lactic acid. It’s known for supporting healthy digestion and preventing the overgrowth of harmful bacteria.

Bifidobacterium Lactis:

Renowned for its ability to enhance immune function, this strain also assists with digestion, particularly in breaking down complex carbohydrates and absorbing nutrients.

Fructooligosaccharides (FOS):

A prebiotic fibre, FOS acts as food for the probiotic bacteria, ensuring their survival and multiplication in the gut.

Benefits of Probiotic Supplementation

Probiotic supplements like Acidophilus 20 Billion CFU can offer a range of benefits for your health, including:

1. Improved Digestive Health

Probiotics help restore the natural balance of bacteria in your gut, which can be disrupted by antibiotics, poor diet, or illness. By doing so, they reduce symptoms of bloating, constipation, and diarrhoea. The Lactobacillus acidophilus and Bifidobacterium lactis strains specifically target digestive health by breaking down food effectively and combating harmful bacteria.

2. Boosted Immunity

Approximately 70% of the immune system resides in the gut. Probiotics like Bifidobacterium lactis can enhance your body's natural defences by supporting a healthy gut lining and stimulating immune cells. This can help you fight off common infections more effectively.

3. Enhanced Nutrient Absorption

Probiotics improve the breakdown and absorption of vital nutrients, including vitamins and minerals. This ensures your body gets the most out of the food you consume.

4. Support for Mental Health

The gut-brain connection is a well-researched area, and maintaining a healthy gut microbiome can positively influence your mood and mental health. Probiotics have been linked to reduced symptoms of anxiety and depression.

5. Maintenance of Healthy Weight

Some studies suggest that a balanced gut microbiome plays a role in weight management by regulating appetite and reducing fat storage. Probiotics may help promote the growth of bacteria associated with a healthy metabolism.

Why Choose Just Vitamins Acidophilus 20 Billion CFU?

High Potency:
Each capsule contains a significant dose of probiotics, ensuring optimal efficacy.

Targeted Delivery:
The capsules are designed for delayed release, allowing the probiotics to reach your intestines intact.

Vegan-Friendly:
Suitable for those following a vegan or vegetarian diet.

How to Incorporate Probiotics into Your Routine

Taking one capsule daily with food is all it takes to reap the benefits of this powerful probiotic supplement. Pair it with a balanced diet rich in fibre, which further supports gut health by feeding beneficial bacteria.

Final Thoughts

Investing in your gut health is one of the best things you can do for your overall well-being. Just Vitamins' Acidophilus 20 Billion CFU Probiotic Supplement offers a convenient and effective way to boost your digestive system, enhance immunity, and support a healthier lifestyle. Whether you’re dealing with digestive issues or simply looking to maintain a healthy gut, this supplement can be a game-changer.

Take the first step towards better health today and let probiotics work their magic from the inside out!

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The Surprising Benefits of Milk Thistle as a Supplement

Wed, 11 Dec 2024 10:56:00 GMT

Milk thistle, scientifically known as Silybum marianum, has gained increasing attention in the health and wellness community. Known for its distinctive purple flowers and spiny leaves, milk thistle has been used for centuries as a natural remedy for a variety of ailments. Today, it is most commonly marketed as a dietary supplement, praised for its potential to support liver health, detoxification, and more. But what exactly are the benefits of milk thistle, and is there science to back these claims?

What is Milk Thistle?

Milk thistle is a flowering herb native to Mediterranean countries. Its active compound, silymarin, is extracted from the seeds and is the key ingredient in most milk thistle supplements. Silymarin is a group of flavonoids believed to have antioxidant, anti-inflammatory, and hepatoprotective (liver-protecting) properties.

Key Health Benefits of Milk Thistle

1. Liver Health

Milk thistle is best known for its role in supporting liver function. Research suggests that silymarin may help repair liver tissue, reduce inflammation, and protect against damage caused by toxins, alcohol, and other harmful substances. A 2017 review published in the journal Biomedical Research International highlighted milk thistle's efficacy in treating liver diseases, including non-alcoholic fatty liver disease (NAFLD) and cirrhosis.

2. Detoxification

The liver is the body’s primary detox organ, and milk thistle’s support of liver function can enhance the detoxification process. Many herbalists and naturopaths recommend milk thistle during detox regimens to help eliminate toxins more effectively.

3. Antioxidant Properties

Silymarin is a powerful antioxidant that helps neutralize free radicals in the body. This can reduce oxidative stress, a factor linked to chronic diseases like cancer, diabetes, and heart disease. A 2019 study in Antioxidants explored milk thistle’s potential to reduce oxidative stress in various cell types.

4. Skin Health

Some studies suggest that milk thistle’s anti-inflammatory and antioxidant properties may benefit skin health. It has been used to treat conditions like acne and rosacea, although more research is needed in this area.

5. Blood Sugar Regulation

Emerging research indicates that milk thistle may have benefits for people with type 2 diabetes by improving insulin sensitivity and reducing blood sugar levels. A 2016 meta-analysis in the Journal of Diabetes Research found that silymarin supplementation significantly reduced fasting blood sugar levels.

6. Immune System Support

By reducing inflammation and oxidative stress, milk thistle may indirectly support a healthy immune system. Its antioxidant properties can help the body fight off infections and reduce the risk of chronic disease.

How to Use Milk Thistle

Milk thistle is available in various forms, including capsules, tablets, liquid extracts, and teas. Dosages typically range from 40 to 100 mg of silymarin per day, but it’s important to follow the guidelines provided by the manufacturer or consult with a healthcare provider.

Precautions and Side Effects

While milk thistle is generally considered safe for most people, some individuals may experience mild side effects such as gastrointestinal discomfort or allergic reactions. Pregnant and breastfeeding women, as well as those with hormone-sensitive conditions, should consult a healthcare provider before use.

Conclusion

Milk thistle is a promising natural supplement with a range of potential health benefits, particularly for liver health and detoxification. While research is ongoing, current evidence suggests that it can be a valuable addition to a balanced diet and healthy lifestyle. As with any supplement, it’s essential to consult with a healthcare professional before starting milk thistle to ensure it’s right for you.

For those seeking natural ways to enhance their health, milk thistle stands out as a herb worth exploring. Whether you’re looking to support liver function, reduce oxidative stress, or regulate blood sugar, this ancient remedy may hold the key to better well-being.

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Collagen and Hyaluronic Acid - the perfect partners

Fri, 06 Dec 2024 10:15:00 GMT

Collagen and hyaluronic acid are fundamental components of our skin's structure, playing key roles in maintaining its firmness, elasticity, and hydration. As we age, the natural production of these substances declines, leading to common signs of aging such as wrinkles, sagging, and dryness. Supplementing with both collagen and hyaluronic acid can work synergistically to support skin health and counteract these effects.

Understanding Collagen and Hyaluronic Acid

Collagen is the most abundant protein in the human body, providing structural support to the skin, bones, tendons, and ligaments. It acts as a scaffold that maintains skin firmness and elasticity. Hyaluronic acid, on the other hand, is a naturally occurring glycosaminoglycan known for its exceptional ability to retain moisture - holding up to 1,000 times its weight in water. This property is crucial for keeping the skin hydrated and plump.

The synergistic effects on skin health

When used together, collagen and hyaluronic acid offer complementary benefits that enhance skin health:

Enhanced Hydration and Elasticity: Collagen provides the structural framework for the skin, while hyaluronic acid ensures that this structure remains hydrated. This combination helps maintain skin elasticity and reduces the appearance of fine lines and wrinkles.

Stimulation of Natural Production: Supplementing with collagen peptides has been shown to stimulate the body's own collagen production. Similarly, hyaluronic acid can promote the synthesis of collagen, leading to improved skin texture and firmness.

Improved Skin Density and Texture: Clinical studies have demonstrated that combined supplementation of collagen and hyaluronic acid can lead to significant improvements in skin density and texture, contributing to a more youthful appearance.

Scientific research supporting the combination

A randomized, double-blind, placebo-controlled trial investigated the effects of daily supplementation with hydrolysed collagen and hyaluronic acid over 16 weeks. The study found notable enhancements in dermal density and skin texture, along with a reduction in wrinkle severity among participants.

Another systematic review and meta-analysis of 26 randomized controlled trials involving 1,721 patients assessed the effects of hydrolysed collagen supplementation on skin hydration and elasticity. The results showed significant improvements in both parameters, underscoring the potential benefits of collagen supplementation for skin health.

Incorporating supplements into your routine

To maximize the synergistic benefits of collagen and hyaluronic acid:

Choose High-Quality Supplements: Go for products that contain hydrolysed collagen peptides and hyaluronic acid, as these forms are more readily absorbed by the body.

Consistency is Key: Regular daily intake is essential to achieve and maintain the desired skin health benefits.

Consult Healthcare Professionals: Before starting any new supplement regimen, it's advisable to consult with a healthcare provider to ensure it's appropriate for your individual health needs.

By integrating collagen and hyaluronic acid supplements into your daily routine, you can harness their synergistic effects to support and enhance your skin's health, leading to a more hydrated, elastic, and youthful complexion.

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Managing Polycystic Ovary Syndrome (PCOS) naturally

Mon, 02 Dec 2024 13:40:00 GMT

What is Polycystic Ovary Syndrome (PCOS)

Polycystic Ovary Syndrome (PCOS) is actually very common and affects up to 25% of women of reproductive age.

It is an endocrine disorder with common symptom including irregular periods, acne, thinning hair and weight gain. The condition cannot be cured but the symptoms can be managed, even so however, managing these symptoms daily can be extremely frustrating and exhausting for sufferers.

While medical treatments are available, many women seek natural approaches to manage their symptoms. Certain vitamin and mineral supplements have shown promise in alleviating PCOS symptoms.

Inositol

Inositol, a vitamin-like substance found in foods like cantaloupe and beans, has been extensively studied for its benefits in PCOS management. It plays a crucial role in insulin signalling, and supplementation can improve insulin sensitivity, leading to better ovarian function and reduced androgen levels. A systematic review and meta-analysis concluded that inositol is a safe and effective treatment for PCOS, improving hormonal disturbances and enhancing fertility outcomes.

Vitamin D

Vitamin D deficiency is common among women with PCOS, with studies indicating that up to 85% may have low levels. Adequate vitamin D is essential for maintaining normal blood sugar levels and supporting reproductive health. Supplementation has been associated with improved insulin sensitivity and menstrual regularity. A study published in the Journal of Obstetrics and Gynaecology Research found that vitamin D supplementation improved insulin sensitivity and reduced androgen levels in women with PCOS. Androgens are a group of hormones that play a role in reproductive health.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish and available as supplements, possess anti-inflammatory properties that can benefit women with PCOS. Supplementation has been shown to improve insulin sensitivity and lipid profiles. A review of clinical trials indicated that omega-3 fatty acids improved insulin resistance and cholesterol levels in women with PCOS.

N-Acetyl Cysteine (NAC)

NAC is an antioxidant that helps reduce inflammation and oxidative stress, both of which are elevated in PCOS. Supplementation has been shown to lower testosterone levels, improve insulin resistance, and boost fertility. Studies have shown NAC increases the production of glutathione, an important antioxidant that protects cells from damage.

Zinc

Zinc is a mineral that supports immune function and has been shown to help with insulin resistance, acne, hair growth, and hormonal imbalances in women with PCOS. Supplementation can improve ovulation and reduce symptoms associated with hyperandrogenism.

Magnesium

Magnesium plays a role in glucose metabolism and may help reduce insulin resistance. Magnesium is needed for energy production, glucose metabolism, nerve conduction, bone health, and regulation of cardiovascular function.

Many people do not consume the recommended amount of dietary magnesium, which is 320mg/day for most adult women. Low levels of magnesium is associated with increased risk of various health conditions including diabetes and cardiovascular disease and people with PCOS are at greater risk of developing these conditions.

Therefore increasing dietary magnesium through green leafy vegetables, legumes, nuts, seeds, and whole grains is beneficial for overall health and may help mitigate PCOS-related risks.

Curcumin

Curcumin, the active component of turmeric, has anti-inflammatory and antioxidant properties. It may aid in weight loss, lower cholesterol, and reduce inflammation in women with PCOS. A review highlighted that curcumin supplementation improved blood sugar control and insulin sensitivity in females with PCOS.

Weight loss of just 5% can lead to a significant improvement in PCOS

The overall risk of developing long-term health problems from PCOS can be greatly improved by losing excess weight.

You can lose weight by exercising regularly and eating a healthy, balanced diet. Your diet should include plenty of fruit and vegetables, whole foods (such as wholemeal bread, wholegrain cereals and brown rice), lean meats, fish and chicken. A nourishing diet can help regulate your hormones and your menstrual cycle. Eating processed, heavily preserved foods can contribute to inflammation and insulin resistance.

Adding anti-inflammatory foods to your diet can help ease your symptoms. The Mediterranean diet has good scientific support for being one of the most healthful. Olive oil, tomatoes, leafy greens, fatty fish like salmon, mackerel and tuna, and nuts all fight inflammation. If you struggle getting enough oily fish into your diet then it might be worth supplementing with an omega-3 supplement as mentioned above.

It goes without saying that there is no one treatment that is suitable for all and if you are going to embark on putting together an alternative natural therapy then you should always speak to a professional for dosages, side effects and interactions.

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Reasons to Consider a D-Mannose Supplement

Wed, 27 Nov 2024 10:48:00 GMT

When it comes to maintaining our health, we often hear about the importance of vitamins, minerals, and antioxidants. Yet, there are many lesser-known compounds that can provide significant benefits. One of these compounds is D-Mannose, a simple sugar that has garnered attention for its potential health benefits. In this article, we’ll delve into what D-Mannose is, its health benefits, and reasons why you might consider taking a D-Mannose supplement.

What is D-Mannose?

D-Mannose is a naturally occurring simple sugar related to glucose. Unlike glucose, however, D-Mannose isn't metabolised by our bodies in the same way. Most of it is excreted through urine within hours of ingestion. It can be found in small amounts in fruits such as cranberries, blueberries, and apples.

D-Mannose is more than just a simple sugar; its unique properties and potential health benefits have captured the attention of both the scientific community and the general public. To provide a more comprehensive understanding, let's delve into the molecular structure, sources, and metabolism of D-Mannose.

D-Mannose is a monosaccharide, which means it is one of the simplest forms of sugar. Its molecular structure is similar to glucose, but with a different arrangement of its hydroxyl (OH) groups. This difference in structure is what gives D-Mannose its unique properties, especially its ability to interact with certain bacteria differently than glucose does.

Natural Sources:

While D-Mannose is naturally present in our bodies in small amounts, it can also be found in several foods:

Fruits: Some fruits, particularly cranberries, are well-known sources of D-Mannose. Other fruits like blueberries, apples, and peaches also contain this sugar, but in smaller amounts.
Plants: Some plants and trees, like the Aloe Vera and the Larch tree, contain D-Mannose.
Human Breast Milk: Interestingly, D-Mannose is one of the many beneficial components found in human breast milk. It's believed to play a role in helping to establish a healthy gut microbiome in infants.

Metabolism and Absorption:

Unlike glucose, D-Mannose isn't efficiently metabolised as an energy source. When ingested, D-Mannose is absorbed in the upper gastrointestinal tract. However, only a small portion enters the bloodstream. The majority of D-Mannose bypasses the metabolic processes that other sugars undergo and is filtered by the kidneys, ultimately being excreted in the urine.This rapid excretion through the urinary system is what makes D-Mannose particularly interesting for urinary tract health. Since it isn't metabolised like other sugars, it doesn't contribute to elevated blood sugar levels, making it a safer supplement option for most people.

Why is D-Mannose Special?

D-Mannose's real claim to fame, especially in the context of urinary tract health, is its ability to bind to certain bacteria, most notably E. coli. The E. coli bacteria have tiny hair-like projections called fimbriae, which they use to cling to the walls of the urinary tract. D-Mannose can bind to these fimbriae, making it difficult for the bacteria to attach to urinary tract walls and easier to flush out of the system.

Health Benefits of D-Mannose

Urinary Tract Infections (UTIs): One of the most well-researched benefits of D-Mannose is its potential to help prevent and manage urinary tract infections. D-Mannose is believed to work by preventing the bacteria E. coli, a common cause of UTIs, from adhering to the walls of the urinary tract. By preventing this adhesion, the bacteria are less likely to multiply and cause an infection.
Digestive Health: While the research is still in its early stages, some studies have suggested that D-Mannose might play a role in promoting healthy gut flora. A balanced gut microbiome is essential for digestion, nutrient absorption, and overall gut health.
Anti-Inflammatory Properties: There’s emerging evidence that D-Mannose may have anti-inflammatory properties. This could make it potentially beneficial for people with conditions exacerbated by inflammation or for those looking to maintain general wellness.

Why You Might Choose to Take a D-Mannose Supplement

Prone to UTIs: If you’re someone who frequently suffers from UTIs, D-Mannose might be a preventative measure to consider. Some people opt for D-Mannose supplements as an alternative or supplement to antibiotics, especially if they're looking for a natural remedy or are concerned about antibiotic resistance.
Digestive Health: For those interested in maintaining a balanced gut microbiome, D-Mannose might be a worthy addition to your health regimen.
General Wellness: Even if you’re not specifically targeting the aforementioned health concerns, introducing D-Mannose can be part of a holistic approach to well-being due to its potential anti-inflammatory benefits.
Natural Alternative: For those who prefer natural remedies and supplements, D-Mannose provides an option that is derived from natural sources like fruits.

D-Mannose, while a simple sugar in its classification, possesses intriguing properties that make it a focus of ongoing research. Whether derived from dietary sources or taken as a supplement, its potential benefits for urinary tract health and beyond are becoming more recognised in the wellness community.

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Lion's Mane Mushroom: A Natural Boost for Your Health

Wed, 16 Oct 2024 10:32:00 GMT

In the vast world of natural supplements, few have garnered as much attention as Lion's Mane mushroom. This remarkable fungus, scientifically known as Hericium erinaceus, has been used for centuries in traditional medicine, particularly in Asia. Today, it’s gaining popularity worldwide for its impressive array of health benefits. Whether you're looking to support mental focus, your nervous system, or improve overall well-being, Lion's Mane mushroom might just be the natural supplement you’ve been searching for.

1. Boosts Cognitive Function and Memory

One of the most celebrated benefits of Lion's Mane mushroom is its potential to enhance cognitive function. Research suggests that Lion's Mane can stimulate the production of nerve growth factor (NGF), a protein crucial for the growth, maintenance, and survival of nerve cells. By promoting NGF, Lion's Mane may help improve memory, focus, and overall cognitive performance. For those looking to stay sharp as they age or boost their productivity, this mushroom could be a game-changer.

2. Supports Mental Health and Reduces Anxiety

In our fast-paced world, stress and anxiety are all too common. Fortunately, Lion's Mane mushroom shows promise in supporting mental health. Studies have found that this mushroom can reduce symptoms of anxiety and depression, possibly by reducing inflammation and promoting the growth of new brain cells. Regular supplementation may help create a sense of calm and well-being, making it easier to manage everyday stress.

3. Promotes Nerve Regeneration and Protects the Nervous System

Lion's Mane is unique in its ability to promote nerve regeneration and protect the nervous system. This is particularly important for those with neurodegenerative conditions like Alzheimer’s or Parkinson’s disease. Some studies suggest that Lion's Mane could help slow the progression of these conditions by supporting brain health and enhancing neuroplasticity, which is the brain’s ability to adapt and change.

4. Enhances Immune Function

Your immune system is your body's first line of defence against illness, and Lion's Mane mushroom can give it a natural boost. This mushroom contains powerful antioxidants and beta-glucans, which help to fortify the immune system, reduce inflammation, and protect against oxidative stress. By incorporating Lion's Mane into your daily routine, you may find yourself feeling healthier and more resilient.

5. Supports Heart Health

Cardiovascular health is another area where Lion's Mane mushroom shines. Research has shown that this mushroom can help lower cholesterol levels, reduce the risk of heart disease, and even improve circulation. By reducing inflammation and oxidative stress, Lion's Mane supports the health of your heart and blood vessels, potentially lowering your risk of cardiovascular issues.

6. Improves Digestive Health

While Lion's Mane is best known for its cognitive and nervous system benefits, it also plays a role in supporting digestive health. It has been shown to protect the stomach lining, reduce the risk of ulcers, and promote a healthy gut microbiome. This can lead to better digestion, reduced bloating, and overall improved gut health.

7. Natural Anti-Inflammatory

Chronic inflammation is at the root of many diseases, from arthritis to heart disease. Lion's Mane mushroom contains potent anti-inflammatory compounds that can help reduce inflammation throughout the body. Regular use of this supplement could contribute to reduced pain, improved mobility, and overall better health.

How to Incorporate Lion's Mane into Your Routine

Lion's Mane mushroom supplements come in various forms, including capsules, powders, and tinctures. The most important thing is to choose a high-quality product from a reputable source to ensure you're getting the full benefits. You can add Lion's Mane powder to your morning coffee or smoothie, take capsules with your meals, or use a tincture for convenience.

Conclusion

Lion's Mane mushroom is more than just a trendy supplement; it's a time-tested natural remedy with the potential to enhance your health in numerous ways. Whether you’re interested in boosting your cognitive function, supporting your nervous system, or simply improving your overall well-being, Lion's Mane mushroom could be a valuable addition to your health regime. As with any supplement, it’s always a good idea to consult with a healthcare provider before starting to ensure it’s right for you.

With its wide-ranging benefits and natural origins, Lion's Mane mushroom is truly a supplement worth considering. Embrace the power of this ancient remedy and unlock a healthier, more vibrant you .

From A to Zinc: A Comprehensive Guide to Essential Vitamins for Every Age Group

Fri, 11 Oct 2024 10:20:00 GMT

In our fast-paced modern world, maintaining a balanced diet can be challenging. Vitamins play a crucial role in ensuring our bodies function optimally, but understanding which vitamins are essential at different stages of life can be daunting. This guide will take you through the essential vitamins from A to Zinc, tailored for every age group.

Infants and Toddlers (0-3 years)

Vitamin D

Why it's important: Essential for bone development and immune function.
Sources: Sunlight exposure, fortified cereals, and vitamin D drops.

Vitamin A

Why it's important: Supports vision, skin health, and immune system.
Sources: Carrots, sweet potatoes, and fortified dairy products.

Children (4-12 years)

Vitamin C

Why it's important: Aids in the absorption of iron, supports the immune system, and promotes healthy skin.
Sources: Citrus fruits, strawberries, and broccoli.

Vitamin E

Why it's important: Acts as an antioxidant, protecting cells from damage.
Sources: Nuts, seeds, and spinach.

Teenagers (13-19 years)

Vitamin B12

Why it's important: Vital for energy production, brain health, and the formation of red blood cells.
Sources: Meat, dairy products, and fortified cereals.

Folate (Vitamin B9)

Why it's important: Crucial for DNA synthesis and repair, and red blood cell production.
Sources: Leafy greens, beans, and fortified grains.

Adults (20-50 years)

Vitamin K

Why it's important: Essential for blood clotting and bone health.
Sources: Leafy greens, broccoli, and Brussels sprouts.

Vitamin B6

Why it's important: Important for brain development and function, and helps convert food into energy.
Sources: Fish, poultry, and potatoes.

Seniors (50+ years)

Vitamin B12

Why it's important: Absorption decreases with age, but it's crucial for nerve function and red blood cell production.
Sources: Meat, dairy, and fortified foods.

Vitamin D

Why it's important: Important for bone health, especially as bone density decreases with age.
Sources: Sunlight exposure, fortified foods, and supplements.

All ages

Zinc

Why it's important: Supports the immune system, wound healing, and DNA synthesis.
Sources: Meat, shellfish, legumes, and nuts.

Multivitamins

Why they're important: Can fill nutritional gaps in the diet, ensuring a balance of essential vitamins.
Sources: Multivitamin supplements, ensuring they meet your specific age and dietary needs.

Tips for vitamin supplementation

Consult a Healthcare Provider: Before starting any new supplement regimen, especially for children and seniors.
Read Labels Carefully: Ensure you're choosing supplements with the right dosage for your age group.
Consider Dietary Sources First: Aim to get most of your vitamins from a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

Conclusion

Vitamins are vital for maintaining health at every stage of life. From supporting growth in infants to maintaining bone health in seniors, understanding the role of each vitamin and ensuring adequate intake can help you lead a healthier, more balanced life. Remember to consult with healthcare professionals to tailor vitamin intake to your individual needs, ensuring you get the right nutrients to thrive at any age.

The Power of Probiotics: Unlocking the Health Benefits of Probiotic Supplements

Fri, 04 Oct 2024 10:24:00 GMT

In recent years, the spotlight on gut health has intensified, leading to an increasing interest in probiotics. Often referred to as 'good bacteria' probiotics are live microorganisms that offer a plethora of health benefits, especially when taken in adequate amounts. While naturally found in fermented foods like yogurt, sauerkraut, and kimchi, many people are turning to probiotic supplements to ensure they get the right strains and amounts. But what exactly makes these supplements so beneficial? Let's explore the science-backed advantages of incorporating probiotics into your daily routine.

1. Boosting digestive health

The most well-known benefit of probiotics is their ability to support a healthy digestive system. Our gut is home to trillions of bacteria, both good and bad. Maintaining a balance between these microorganisms is crucial for optimal digestion. Probiotics help keep harmful bacteria in check, preventing conditions like diarrhoea, irritable bowel syndrome (IBS), and even inflammatory bowel disease (IBD). By enhancing the gut's natural flora, probiotic supplements can alleviate symptoms such as bloating, gas, and constipation, contributing to overall digestive wellness.

2. Enhancing immune function

Did you know that nearly 70% of your immune system resides in your gut? A healthy gut microbiome plays a pivotal role in maintaining a robust immune response. Probiotic supplements can bolster the immune system by stimulating the production of natural antibodies and promoting the activity of immune cells like T lymphocytes. This can reduce the frequency and severity of colds, flu, and other infections. Some studies even suggest that probiotics may help prevent or manage allergies and autoimmune conditions by modulating immune responses.

3. Supporting mental health

The gut-brain connection, a complex communication network between the gut and the brain, has gained considerable attention in recent years. Research has shown that probiotics can positively influence mental health by regulating the production of neurotransmitters such as serotonin, which plays a key role in mood regulation. Regular intake of probiotic supplements has been linked to reduced symptoms of anxiety, depression, and stress. While more research is needed, the potential of probiotics to support mental well-being is a promising area of study.

4. Aiding weight management

For those looking to maintain or achieve a healthy weight, probiotics might offer some assistance. Certain strains of probiotics have been found to influence the metabolism and storage of fat, helping to prevent weight gain and promote fat loss. Additionally, probiotics can help reduce inflammation in the gut, which is often associated with obesity. While probiotics are not a magic weight-loss pill, they can be a valuable tool when combined with a balanced diet and regular exercise.

5. Improving skin health

Probiotics are not just beneficial for internal health; they can also contribute to a clearer, healthier complexion. Skin conditions such as acne, eczema, and rosacea have been linked to imbalances in gut bacteria. By restoring this balance, probiotics can help reduce inflammation, strengthen the skin's natural barrier, and promote healing. Some research even suggests that probiotics can help protect against UV damage and improve skin hydration.

6. Supporting heart health

Emerging research indicates that probiotics may have a positive impact on heart health. Certain probiotic strains can help lower levels of LDL (bad) cholesterol and blood pressure, both of which are risk factors for heart disease. By promoting a healthy balance of gut bacteria, probiotics may also reduce systemic inflammation, another contributing factor to cardiovascular issues. While the connection between probiotics and heart health is still being explored, the early findings are encouraging.

Choosing the right probiotic supplement

With so many probiotic supplements on the market, choosing the right one can be overwhelming. It's important to select a supplement that contains a variety of strains, as different strains offer different benefits. Look for a product that lists the specific strains and their amounts (measured in CFUs or colony-forming units). A high-quality probiotic supplement should also be free from unnecessary additives and allergens.

Conclusion

Incorporating probiotic supplements into your daily routine can provide a multitude of health benefits, from improved digestion and immune function to enhanced mental health and skin vitality. While probiotics are not a cure-all, they are a powerful tool in maintaining overall well-being. As always, it's advisable to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions.

Probiotics are a small but mighty addition to your health arsenal, offering a natural and effective way to support your body from the inside out. So, why not give your gut, and the rest of your body, a little extra love with the help of probiotics?

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The Science Behind Vitamin Supplements: What You Need to Know

Wed, 18 Sep 2024 14:33:00 GMT

In recent years, vitamin supplements have become increasingly popular in the UK, with people looking to these products to enhance their health and well-being. But what does the science say about their effectiveness? Are supplements really necessary, and if so, which ones should you consider? This article takes a look into the science behind vitamin supplements, hopefully providing you with the information you need to make informed decisions.

Understanding vitamins and their functions

Vitamins are compounds that our bodies need in small amounts to function properly. They play crucial roles in various bodily processes, including immune function, energy production, and bone health. There are 13 essential vitamins that we must obtain from our diet or supplements:

Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12)

Each vitamin has unique functions, and deficiencies can lead to various health issues. Vitamin D deficiency can cause bone problems for example.

The need for vitamin supplements

While a balanced diet is the best way to get the necessary vitamins, certain factors may make it difficult for some people to obtain adequate amounts from food alone. These factors include dietary restrictions, health conditions, age, and lifestyle choices.

Common deficiencies in the UK

Vitamin D: Due to limited sunlight exposure, especially during the winter months, vitamin D deficiency is prevalent in the UK. Public Health England recommends that everyone consider taking a daily supplement, particularly from October to March.
Vitamin B12: Vegans and vegetarians are at risk of vitamin B12 deficiency since it is primarily found in animal products. Supplementation is often necessary for these groups.
Iron: Women of childbearing age, pregnant women, and individuals with certain medical conditions may require iron supplements to prevent anemia.

The science of supplementation

Research supports the use of certain vitamin supplements to address specific deficiencies. For instance:

Vitamin D: Studies have shown that vitamin D supplements can improve bone health and reduce the risk of osteoporosis and fractures in older adults.
Folic Acid (Vitamin B9): Folic acid supplements are crucial for pregnant women to prevent neural tube defects in their babies.
Vitamin B12: Supplementation can effectively prevent and treat vitamin B12 deficiency, particularly in vegans, vegetarians, and older adults.

However, not all supplements are beneficial for everyone. The effectiveness of supplementation depends on individual needs, and excessive intake of certain vitamins can be harmful.

Choosing the right supplements

When considering vitamin supplements, it is essential to choose high-quality products and follow recommended dosages. Here are some tips:

Consult a healthcare professional: Before starting any supplement, seek advice from a doctor or nutritionist to ensure it is necessary and safe for you.
Look for reputable brands: Choose supplements from well-known, reputable brands that adhere to high manufacturing standards.
Check for certification: Look for products that are certified by regulatory bodies, such as the Medicines and Healthcare products Regulatory Agency (MHRA) in the UK.
Read labels carefully: Pay attention to the ingredients, dosages, and any potential allergens.

The role of a balanced diet

While supplements can help fill nutritional gaps, they should not replace a balanced diet. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides a wide range of nutrients that work synergistically to support overall health.

Key nutrient sources

Vitamin A: Carrots, sweet potatoes, and leafy greens.
Vitamin C: Citrus fruits, strawberries, and bell peppers.
Vitamin E: Nuts, seeds, and spinach.
Vitamin K: Leafy greens, broccoli, and Brussels sprouts.
B Vitamins: Whole grains, meat, dairy, and legumes.

Conclusion

Vitamin supplements can play a vital role in maintaining health, particularly for those at risk of deficiencies. However, it is crucial to approach supplementation with caution and knowledge. By understanding the science behind vitamins and seeking professional advice, you can make informed decisions that support your health and well-being. Remember, supplements should complement a balanced diet, not replace it. Prioritise whole foods and consider supplements as a helpful addition to your overall nutrition strategy.

National Eye Health Week

Mon, 16 Sep 2024 13:45:00 GMT

National Eye Health Week is an opportunity to shout about the importance of looking after your eyes and how you can go about doing just that.

Did you know that 2 million people in the UK are living with sight loss and in half of these cases sight loss was avoidable? Understanding the link between diet and good eye health, as well as other lifestyle factors and of course regular eye tests are so important in protecting against vision loss.

Regular eye tests

Ensuring you undergo regular eye tests is essential in maintaining healthy eyes and detecting issues early on so that they can be treated before sight loss becomes an issue.

As an added bonus other health conditions such as high blood pressure and diabetes can be detected during a sight test, before symptoms of these conditions present themselves.

A regular eye test means once every 2 years for most but it should be more frequently if you have a family history of eye conditions or if you're over 40yrs of age and of Afro-Carribean or Asian origin.

There are other things you can do to keep your eyes in top top condition.

Diet is key

Studies show that what we eat can significantly affect our vision. Key nutrients for optimal eye health include Vitamin A, Vitamin C, Vitamin E, B vitamins, Zinc, Omega-3's, Lutein and Zeaxanthin.

Omega-3 fatty acids

Sources of Omega-3 fatty acids, and in particular DHA include fish like salmon, tuna and sardines. DHA provides structural support to cell membranes and may be beneficial for dry eyes. Research has also shown that just one portion of oily fish per week may reduce the risk of developing age-related macular degeneration.

Anthocyanins

Anthocyanins are a type of flavanoid found in dark skinned fruit like blackcurrants, blackberries and blueberries that exhibit an antioxidant effect. They have long been used to treat a number of conditions involving blood vessel health including diabetic retinopathy.

Lutein and zeaxanthin

The carotenoids lutein and zeaxanthin, are pigments produced by plants that give fruits and vegetables a yellow to reddish colour. They are powerful antioxidants best known for protecting your eyes.

Lutein and zeaxanthin are the only dietary carotenoids that can be found in the retina, particularly the macula region, which is located at the back of your eye.

As well as mopping up damaging free radicals they also act as a natural sunblock by absorbing excess light energy, in particular high energy blue light.

Lutein and zeaxanthin may help prevent age-related eye diseases such as macular degeneration and cataracts. These carotenoids may also reduce discomfort from glare and enhance visual contrast.

B vitamins

Vitamin B1 (Thiamine) appears in all cells and is essential for vision and cognitive functioning.

Vitamin B2 (Riboflavin) behaves like an antioxidant combating free radicals that damage tissues in the eyes. It is important for vision because it helps the retina receive light.

Vitamin B5 (Pantothenate) is an essential nutrient supporting macular health. It it important to normal vision because it supports nerve health, the metabolism of fatty acids, and is part of the synthesis of vitamin A.

Vitamin B6 (Pyridoxine) is often included in vision health formulations. Most macular degeneration patients are deficient in this vitamin.

Vitamin B7 (Biotin) supports vision health as well as skin and hair health, normal blood sugar levels, healthy heart functioning, nervous system support, digestive metabolism, and cell growth.

Deficiency in complex B Vitamins may increase your risk of cataracts and retinopathy.

Vitamin A

Vitamin A is a group of antioxidant compounds that play an important role in eye health. Vitamin A protects the surface of the eye (cornea) and is essential for good vision.

Vitamin A, when in combination with other antioxidant vitamins, also appears to play a role in decreasing the risk of vision loss from macular degeneration. In the landmark Age-Related Eye Disease Study (AREDS) sponsored by the National Eye Institute, people with mild or moderate AMD who took a daily multivitamin that included vitamin A (as beta-carotene), vitamin C, vitamin E, zinc and copper had a 25% reduced risk of advanced AMD during a six-year period.

Vitamin E

Vitamin E is a potent antioxidant therefore protects eye cells from unstable molecules called free radicals, which break down healthy eye tissue. It is an important agent against cataracts and macular degeneration.

Vitamin C

Vitamin C is a health powerhouse. In addition to providing antioxidants, it can also help slow cataracts and provide needed eye vitamins for macular degeneration.

Zinc

Zinc is a mineral that helps maintain the health of the retina, cell membranes, and protein structure of the eye. It helps to transport vitamin A from your liver to this area, allowing your eye to produce melanin, a protective pigment in the eye.

It is easy to see that eating the right vitamins for eyesight can provide an excellent defence against vision problems that often arrive later in life. Fresh vegetables and fruit can naturally provide many of the vitamins needed for healthy vision but today's busy lifestyles often mean we're not always eating enough of the right sorts of food. This means we miss out on essential nutrients so taking supplements can be really beneficial.

Other lifestyle factors affecting Eye Health

Smoking: After ageing, smoking is the biggest risk factor for developing macular degeneration. Smoking also increases your risk of developing cataracts.

Exercise: Lack of exercise contributes significantly to several eye conditions, particularly amongst people aged 60 and over. Exercise may reduce the risk of sight loss from narrowing or hardening of the arteries, high blood pressure and diabetes.

Sunlight: Protecting your eyes from the sun is very important and should not be underestimated. In bright sunshine always wear sunglasses and never look at the sun directly. Your sunglasses should have the CE mark on them which ensures that they are giving you the right level of protection against ultraviolet light.

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Top Vitamin and Supplement Trends in the UK for 2024

Mon, 09 Sep 2024 11:00:00 GMT

As we move into the final part of 2024, the vitamin supplement industry in the UK is undergoing significant changes. Driven by evolving consumer preferences, scientific advancements, and a growing focus on holistic health, these trends are shaping the market in new and exciting ways. In this article, we'll explore the top 2024 UK vitamin and supplement trends, focusing on key areas like supplements for immune support and the growing demand for sustainable vitamin packaging.

1. Sustainability and Eco-Friendly Packaging

One of the most prominent trends is the shift towards sustainability. UK consumers are increasingly concerned about the environmental impact of their purchases, and this is reflected in the growing demand for sustainable vitamin packaging. Brands are responding by adopting biodegradable materials, reducing plastic usage, and sourcing ingredients responsibly. Supplements that highlight their commitment to sustainability, such as using plant-based capsules and environmentally friendly production processes, are gaining popularity. This trend aligns with the broader consumer push towards reducing carbon footprints and supporting eco-friendly practices.

2. Focus on Mental Health and Cognitive Support

Mental health remains a top priority for consumers, with a growing interest in supplements that support cognitive function, mental clarity, and emotional well-being. Among the 2024 UK vitamin and supplement trends, nootropics and adaptogens (Ashwagandha as an example) are gaining significant traction. These supplements, including vitamins like B12 and omega-3 fatty acids, are known for their ability to reduce stress and improve focus. Consumers are turning to these options as a natural way to enhance their mental health, driven by the increasing awareness of the importance of mental well-being.

3. Supplements for Immune Support

The demand for supplements for immune support continues to be a major trend in 2024. The lasting impact of the COVID-19 pandemic has kept immune health at the forefront of consumer concerns. In response, there is a sustained interest in supplements that bolster the immune system, such as vitamin D, vitamin C, zinc, and elderberry. These ingredients are often combined into complex formulations designed to offer comprehensive immune support, catering to the ongoing need to protect against illness and maintain overall health. Immune-boosting supplements are expected to remain a key focus for both consumers and brands alike.

4. Gut Health and Probiotics

Gut health continues to be a crucial area within the vitamin supplement market. In 2024, probiotics and prebiotics remain highly popular as consumers become more aware of the connection between gut health and overall well-being. A healthy gut microbiome is linked to various aspects of health, including immune function, mental health, and skin health. This awareness is driving the demand for supplements that support gut health, with products featuring diverse strains of beneficial bacteria being particularly sought after. This trend ties into the larger picture of holistic health.

5. Plant-Based and Vegan Supplements

The plant-based movement continues to influence the UK's supplement market. In 2024, there is a notable rise in demand for vegan and plant-based supplements, particularly among younger, more ethically conscious consumers. This trend extends beyond just the ingredients, with many brands opting for plant-derived alternatives to traditional gelatin capsules. As consumers become more mindful of their dietary choices and their impact on the environment, the demand for plant-based supplements is expected to grow. This shift is an integral part of the broader trend that emphasize sustainability and ethical sourcing.

6. Beauty Supplements

Beauty supplements, particularly those aimed at improving skin, hair, and nails, are another growing trend in 2024. Collagen supplements continue to be popular, but there is also increasing interest in vitamins and minerals that support skin health, such as vitamin E, biotin, and antioxidants. The concept of "beauty from within" is resonating with consumers who prefer a holistic approach to their beauty routines, driving the demand for these types of supplements. Beauty supplements are expected to see continued growth, especially among consumers looking to enhance their appearance naturally.

Conclusion

The vitamin and supplement industry in the UK is evolving rapidly, with 2024 bringing forth trends that reflect broader societal shifts towards sustainability, mental well-being, and holistic health. Whether you're a consumer looking to stay ahead of these trends or a business aiming to meet emerging demands, understanding these trends is crucial.

These trends not only cater to the current needs of consumers but also pave the way for the future of health and wellness. As the industry continues to innovate, staying informed about developments like sustainable vitamin packaging and supplements for immune support will help you make the most of what this year has to offer and beyond .

Why do people take Ashwagandha supplements? For Energy & Stress Relief!

Fri, 30 Aug 2024 15:58:00 GMT

The ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. It is also known as Indian ginseng or winter cherry.

It is a well-known Ayurvedic herb that has been used in India for centuries to relieve stress, increase energy levels, and improve concentration. Ayurveda is derived from the Sanskrit words ayur (life) and veda (science or knowledge) and thus, Ayurveda translates to knowledge of life. It centres on a holistic approach to health and wellness, putting equal emphasis on nutrition, sleep and meditation.

Ashwaganda is most commonly used to help support mood and promote relaxation thereby contributing to both physical and mental wellbeing.

Known as an adaptogen

Ashwaganda is classified as an adaptogen which means it helps you stay healthy by helping your body adapt to stressors.

Ashwaganda's known role in stress relief is down to its support of the adrenal glands. The adrenal glands produce cortisol, which is needed to respond to stressors. Epinephrine is another hormone produced by the adrenal glands that helps control blood pressure, heart rate and other functions during times of stress. Both of these hormones play an important role in managing your body's response to stressful situations.

The nervous system connects your brain with other parts of your body so they can communicate effectively with one another; this means that when you're stressed out or anxious about anything it can affect both your adrenal glands and nervous system at the same time. Ashwaganda has been shown to help support many aspects of mental health such as concentration levels, anxiety, depression, and mood regulation abilities.

Ashwaganda contains natural compounds believed to support healthy brain function

Ashwaganda contains natural compounds called saponins, which have been studied to support healthy brain function.

Saponins have been shown to improve learning abilities as well as memory retention. They also appear to protect against age-related cognitive decline by improving mental flexibility and reducing inflammation within the brain.

Ashwaganda may also benefit heart health

Ashwaganda also benefits heart health, helping to protect against blood clots and inflammation.

It can reduce high blood pressure, which can lead to heart attack and stroke.
It has anti-inflammatory properties that help fight against chronic pain and fatigue associated with conditions like arthritis.
It helps lower your cholesterol levels.
The root of ashwaganda contains a number of natural compounds called triterpenoids (which have been shown in studies to have antioxidant activity)

It may also help ease symptoms associated with arthritis

Ashwaganda is also used to treat many different types of arthritis, including osteoarthritis and rheumatoid arthritis. In clinical trials, it has been shown to help reduce pain and inflammation associated with arthritis.

Ashwaganda may also help to repair cartilage damage caused by the disease or its symptoms.

Helps support your body and mind

If you're looking for a natural supplement that can help support your body and mind, Ashwaganda is a great choice. It's been used for centuries in Ayurvedic medicine and traditional Chinese medicine as an adaptogen, enhancing the body's resilience to stress,

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The Dynamic Duo: Why Vitamin D3 + K2 is a Powerful Combo for Your Health

Fri, 30 Aug 2024 10:41:00 GMT

In the world of supplements, few combinations have gained as much attention as the pairing of Vitamin D3 and K2. Individually, these vitamins offer impressive health benefits, but when taken together, they create a powerful synergy that enhances their effects, promoting better overall health. Here's why this combination works so well and why it could be a game-changer for your health.

Understanding Vitamin D3 and K2

Vitamin D3, also known as cholecalciferol, is the form of vitamin D produced by our skin when exposed to sunlight. It's essential for several bodily functions, most notably in calcium absorption, which is crucial for maintaining strong bones and teeth. Beyond that, Vitamin D3 also supports immune function, muscle health, and has even been linked to mood regulation.

Vitamin K2 (menaquinone), on the other hand, is less well-known but equally important. This vitamin plays a crucial role in bone and cardiovascular health by directing calcium to where it's needed in the body - namely, the bones and teeth—and away from areas where it could cause harm, such as the arteries and soft tissues.

The Synergy Between Vitamin D3 and K2

While both vitamins are beneficial on their own, it's when they work together that they really shine. Here’s why the Vitamin D3 + K2 combo is so effective:

1. Enhanced Calcium Utilisation

Vitamin D3 increases calcium absorption in the gut, which is great for bone health. However, without Vitamin K2, this calcium could potentially be deposited in the wrong places, like arteries, leading to cardiovascular issues. Vitamin K2 ensures that calcium is directed to the bones and teeth, where it's needed most, and away from arteries, reducing the risk of calcification and promoting heart health.

2. Support for Bone Health

Both vitamins play crucial roles in bone metabolism. Vitamin D3 helps absorb calcium, and Vitamin K2 activates proteins that bind calcium to the bone matrix. This not only strengthens bones but also reduces the risk of fractures. Together, they provide comprehensive support for maintaining strong and healthy bones, particularly as we age.

3. Cardiovascular Health

By preventing calcium from depositing in the arteries, Vitamin K2 plays a protective role in cardiovascular health. This is particularly important because arterial calcification is a significant risk factor for heart disease. When paired with Vitamin D3, which supports overall cardiovascular function, the duo offers a robust defence against heart-related conditions.

4. Immune System Support

Vitamin D3 is well-known for its role in supporting the immune system, helping to ward off infections and diseases. Emerging research suggests that Vitamin K2 may also have immune-boosting properties. Together, they help strengthen the body's natural defences, making it more resilient against illnesses.

5. Mood and Cognitive Benefits

Vitamin D3 has been linked to mood regulation and cognitive function, with deficiencies often associated with mood disorders such as depression. While Vitamin K2's role in mental health is still being explored, there's some evidence to suggest that it may contribute to cognitive health, particularly in the aging brain. Combined, they may offer benefits for mental well-being and cognitive performance.

How to Take Vitamin D3 + K2

When considering supplementation, it’s essential to get the right balance. The two vitamins work best when taken together, ideally in a supplement that combines both in optimal ratios. This ensures that you’re getting the full benefits of each without overloading your system with calcium.

It’s also important to consult with a healthcare provider before starting any new supplement regime, especially if you have existing health conditions or are taking other medications.

Conclusion

The Vitamin D3 + K2 combo is more than just a trend, it's a scientifically-backed approach to enhancing your health. By working together, these vitamins support bone health, cardiovascular function, immune strength, and even mental well-being. If you're looking to boost your overall health, this powerful duo might just be the perfect addition to your daily routine.

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How Vitamin Supplements Can Support the Elderly in the UK

Tue, 18 Jun 2024 10:49:00 GMT

As we age, our bodies undergo various changes that can affect how we process and absorb nutrients. For the elderly, maintaining a balanced diet rich in vitamins and minerals becomes increasingly challenging. Factors such as reduced appetite, changes in taste and smell, and issues with dental health can all contribute to less than optimal nutritional intake. In the UK, where a significant portion of the population is over the age of 65, addressing these nutritional deficiencies through vitamin supplements is becoming an ever more important discussion.

The Nutritional Challenges Faced by the Elderly

The elderly are particularly vulnerable to malnutrition, which can exacerbate the onset of chronic diseases and impact overall health and mobility. Key nutrients often deficient in the elderly include Vitamin D, Vitamin B12, calcium, and iron. These deficiencies can lead to serious health issues such as osteoporosis, impaired cognitive function, and anaemia.

Vitamin D: The Sunshine Vitamin

In the UK, with its often limited sunlight, Vitamin D deficiency is a widespread concern, particularly for the elderly who may spend a lot of time indoors. Vitamin D is crucial for bone health because it helps the body use calcium. The NHS recommends Vitamin D supplementation of at least 400iu daily, especially during the autumn and winter months when sunlight is scarce.

Vitamin B12: Essential for Nerve Function

Vitamin B12 is vital for maintaining healthy nerve cells and producing DNA. This vitamin is naturally found in significant amounts only in animal products, which can be a problem for elderly individuals who struggle with eating meat due to chewing difficulties or digestive issues. A deficiency in Vitamin B12 can lead to severe fatigue, memory problems, and mood changes.

Calcium and Iron: Building Blocks for Health

Calcium is essential for maintaining strong bones and teeth. Dairy products are a primary source, but with a higher incidence of lactose intolerance in the elderly it can mean intake is reduced or eliminated entirely from the individual's diet because of this or due to other health issues. Similarly, iron is critical for creating red blood cells and preventing anaemia. Iron absorption decreases with age, and a lack of iron can lead to increased tiredness and decreased immune function.

The Role of Supplements in Elderly Care

Given these challenges, vitamin supplements can play a pivotal role in bridging the nutritional gap. Supplements can ensure that the elderly receive the necessary vitamins and minerals in adequate amounts, potentially improving their quality of life and reducing the risk of chronic diseases. However, it's crucial that any supplementation regime is done under the guidance of a healthcare professional to avoid the risks associated with overdosing or interactions with other medications.

Educational Initiatives

There is also a need for increased awareness and education about the importance of nutrition in aging. Campaigns and initiatives that provide information on how the elderly can maintain a balanced diet, understand the role of supplements, and recognise the signs of nutritional deficiencies can be incredibly beneficial.

For many elderly individuals in the UK, vitamin supplements offer a practical solution to counteract dietary insufficiencies and enhance their nutritional status. While these supplements are not a cure-all, they can significantly contribute to the health and well-being of the aging population when used correctly and under appropriate medical guidance. By understanding and addressing the unique nutritional needs of the elderly, we can help ensure that they lead healthier and more active lives.

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The Environmental Impact of Supplement Packaging and How to Choose Sustainable Options

Thu, 13 Jun 2024 14:39:00 GMT

As awareness of environmental issues grows, more consumers are considering the ecological footprint of their purchases, including vitamin supplements. The production and packaging of vitamins can have significant environmental impacts, but sustainable options are emerging. This article explores how you can choose more eco-friendly options, with a particular focus on the benefits of compostable packaging over plastic bottles.

The Role of Packaging

Packaging is a critical aspect of the environmental footprint of vitamin supplements. Traditional plastic bottles are the most common form of packaging as they can be recycled, but they pose significant environmental challenges:

Plastic Bottles

Non-Biodegradable: Plastic bottles can take hundreds of years to decompose, contributing to landfill waste and pollution in natural environments.
Resource-Intensive: The production of plastic requires significant amounts of fossil fuels, contributing to carbon emissions and resource depletion.
Recycling Challenges: While recycling can mitigate some of the environmental impact, not all plastic bottles are recycled. Many end up in landfills or oceans, where they can harm wildlife and ecosystems.

Compostable Packaging

Compostable packaging offers a more sustainable alternative to plastic bottles, providing several environmental benefits:

Biodegradability: Compostable packaging is designed to break down naturally in composting conditions, reducing landfill waste and pollution.
Renewable Resources: These packages are often made from renewable materials such as plant fibers, reducing reliance on non-renewable fossil fuels.
Lower Carbon Footprint: The production of compostable materials typically generates fewer carbon emissions compared to plastic.
Enhanced Soil Health: When compostable packaging breaks down, it can contribute to soil health by returning valuable nutrients to the earth.

Choosing Sustainable Vitamin Supplements

To minimize the environmental impact of your vitamin supplements, consider the following tips:

Check Packaging Materials

Prioritize supplements that use compostable packaging or other eco-friendly materials. Look for labels indicating that the packaging is compostable or biodegradable.

Reduce, Reuse, Recycle

If compostable options are not available, choose recyclable packaging and ensure you properly recycle it. Reusing containers for other purposes can also help reduce waste.

Conclusion

The environmental impact of vitamin production is a critical consideration for eco-conscious consumers. By understanding the differences between traditional plastic packaging and more sustainable options like compostable materials, you can make informed choices that benefit both your health and the planet. Supporting eco-friendly brands and sustainable packaging can contribute to a greener future. Your choices matter, and together, we can make a significant impact on reducing the environmental footprint of vitamin supplements.

Exploring Natural Supplements to Help Ease Hay Fever Symptoms

Mon, 10 Jun 2024 10:44:00 GMT

Hay fever, also known as allergic rhinitis, can turn what should be pleasant summer days into miserable experiences. With a constant runny nose, itchy eyes, and relentless sneezing, those affected often seek relief through various means. While over-the-counter medications are a go-to solution for many, an increasing number of people are turning to natural supplements as a way to alleviate their symptoms without the side effects often associated with pharmaceuticals. In this article, we explore some of the most promising natural supplements that might help ease the discomfort of hay fever.

1. Quercetin

Quercetin is a flavonoid naturally found in many fruits and vegetables, such as onions, apples, and berries. This supplement is well-regarded for its anti-inflammatory and antioxidant properties. Studies suggest that quercetin can help stabilise mast cells, which reduces the release of histamine - the chemical that triggers allergy symptoms. Incorporating quercetin into your daily regime before allergy season can potentially help in managing the severity of hay fever symptoms.

2. Bromelain

Bromelain is an enzyme found in pineapple juice and in the pineapple stem. It's often used to treat swelling and inflammation, particularly of the sinuses after surgery or injury. For those with hay fever, bromelain can help improve breathing by reducing nasal swelling and thinning mucus. When combined with quercetin, the effectiveness of both supplements may be enhanced, providing better relief from nasal congestion and other irritating symptoms.

3. Stinging Nettle

Stinging nettle has been used as a herbal remedy for centuries, traditionally utilized to treat joint pain and help rid the body of excess water. For allergy sufferers, stinging nettle may be beneficial due to its ability to act as a natural antihistamine. By blocking the body’s ability to produce histamine, it can help ease the symptoms of hay fever. It is usually taken in capsule or tea form and is most effective when consumed regularly before the onset of the allergy season.

4. Probiotics

Probiotics are live bacteria and yeasts that are beneficial for your digestive system. Emerging research suggests that they may also play a role in supporting the immune system and potentially reducing allergic reactions. By enhancing gut health, probiotics may help regulate the body’s immune response to allergens, potentially reducing the intensity of hay fever symptoms.

5. Local Honey

Consuming local honey is often suggested as a natural remedy for hay fever because it contains pollen from local plants, which might help your body adapt to and decrease its sensitivity to the local pollen. The theory is akin to a natural form of immunotherapy. While scientific evidence supporting this is limited, some people report a reduction in their symptoms after incorporating local honey into their diet.

Conclusion

When considering natural supplements for hay fever, it’s important to consult with a healthcare provider, especially if you’re pregnant, nursing, or on medication that might interact with herbal remedies. Natural doesn't always mean safe for everyone; however, for many, these supplements can provide a much-needed respite from the discomfort of hay fever without the reliance on traditional medications.

As with any health condition, the key to managing hay fever effectively is understanding your triggers, taking preventative measures before the season starts, and finding a treatment plan that works best for you. Whether through natural supplements, lifestyle adjustments, or traditional medications, relief from hay fever is achievable.

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Persistent Headaches? You Could Have a Vitamin B12 Deficiency

Tue, 07 May 2024 11:06:00 GMT

Headaches can disrupt your daily life, making even simple tasks seem a struggle. While there are many potential causes for persistent headaches, one often overlooked culprit is a vitamin B12 deficiency. This essential nutrient plays a crucial role in our overall health, and its absence can lead to a host of problems, including severe headaches. In this article, we will look at how a vitamin B12 deficiency could be causing your headaches, the importance of B12, symptoms of deficiency, and ways to address it.

The Role of Vitamin B12 in the Body

Vitamin B12, is a water-soluble vitamin that is essential for the proper function and development of the brain and nerve cells. It helps in the formation of red blood cells and DNA synthesis. Vitamin B12 is also integral in the metabolism of every cell of the human body, affecting DNA synthesis and regulation, fatty acid synthesis, and energy production. The most common form of vitamin B12 in dietary supplements is cyanocobalamin and methylcobalamin.

How Vitamin B12 Deficiency Leads to Headaches

The link between vitamin B12 deficiency and headaches is not entirely understood, but several theories provide some insight. B12 plays a role in the production of chemicals involved in signal transmission in the brain, such as serotonin and dopamine. When B12 levels are low, there may be a disruption in these signals, leading to headache symptoms. Additionally, vitamin B12 deficiency can cause anaemia, a condition where the body does not have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. This lack of oxygen can result in headache, among other symptoms.

Symptoms of Vitamin B12 Deficiency

Besides headaches, vitamin B12 deficiency can manifest in various ways, which often makes it hard to diagnose. Common symptoms include:

Fatigue or unexplained weakness
Dizziness
Pale or jaundiced skin
Heart palpitations and shortness of breath
Nerve problems like numbness or tingling, muscle weakness, and problems walking
Vision loss
Cognitive problems like memory loss, changes in mood, or behavioural changes

Causes of Vitamin B12 Deficiency

Vitamin B12 deficiency can result from a variety of factors, including:

Lack of Dietary Sources: B12 is naturally found in animal products such as fish, meat, poultry, eggs, milk, and milk products. Vegans or people who eat very little animal products might not get enough B12 from their diet.
Absorption Issues: Certain conditions like pernicious anaemia, celiac disease, Crohn's disease, and growth of bacteria in the stomach or small intestine can affect the body’s ability to absorb B12.
Medications: Some medications, including common antacids and certain type 2 diabetes drugs, can interfere with B12 absorption.

Diagnosing and Treating Vitamin B12 Deficiency

If you suspect a vitamin B12 deficiency might be at the root of your persistent headaches, it’s important to see your healthcare provider. They can perform a blood test to check B12 levels. If you are diagnosed with a deficiency, the treatment typically involves vitamin B12 supplements or injections, depending on the severity of the deficiency.

Prevention is Key

Maintaining adequate levels of vitamin B12 is easier than treating a deficiency. Include plenty of B12-rich foods in your diet, such as eggs, dairy, and meat. If you follow a plant-based diet, consider fortified foods or supplements. Regular blood checks can also be beneficial, especially if you belong to a risk group prone to deficiency.

Conclusion

Persistent headaches could be a sign of many conditions, and vitamin B12 deficiency is one of them. Recognising the symptoms and getting tested can help you identify the issue and address it promptly. With proper diet and supplements, you can maintain healthy B12 levels and possibly reduce or eliminate your headaches. Remember, a headache might not just be a part of life; it could be a signal from your body that something needs attention.

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Suffer from Reynauds? These supplements may be able to help

Tue, 30 Apr 2024 10:58:00 GMT

Raynaud's phenomenon, often simply called Raynaud's, is a condition that affects blood flow to certain parts of the body, usually the fingers and toes. It can lead to these areas feeling numb and cold in response to cold temperatures or stress. For those living with Raynaud's, finding ways to manage symptoms is a key part of everyday life. Alongside lifestyle changes and medical treatments, certain supplements may offer additional relief. In this article, we’ll explore some of the supplements that may help manage Raynaud's symptoms.

Magnesium

Magnesium is a mineral that plays a crucial role in blood circulation and blood vessel health. Some studies suggest that magnesium supplements can improve blood flow and relax the blood vessels, which may help reduce the severity of Raynaud's symptoms. A magnesium-rich diet or supplementation can potentially offer some relief to sufferers, especially during colder months.

Fish Oil (Omega-3 Fatty Acids)

Fish oil is rich in omega-3 fatty acids, known for their anti-inflammatory properties and ability to improve cardiovascular health. By reducing inflammation and improving blood flow, fish oil supplements may help alleviate symptoms of Raynaud's. It is thought that omega-3's can also help make the blood less sticky, potentially improving circulation to extremities.

Ginkgo Biloba

Ginkgo biloba is an herbal supplement derived from the leaves of the Ginkgo tree and is often touted for its circulation-boosting effects. Some research suggests that Ginkgo biloba can expand blood vessels and improve blood flow, which might be beneficial for those with Raynaud's. However, more research is needed to fully understand its effectiveness.

Vitamin B-3 (Niacin)

Niacin, also known as Vitamin B-3, is known to have a vasodilating effect, meaning it can widen blood vessels. This property may be helpful for individuals with Raynaud's, as improved blood flow can potentially reduce the frequency and severity of attacks. Be cautious with dosage, however, as high levels of niacin can have side effects.

L-arginine

L-arginine is an amino acid that serves as a building block for making protein in the body. It also helps make nitric oxide, which relaxes blood vessels and improves circulation. Some studies suggest that L-arginine supplementation can help manage Raynaud's symptoms by improving blood flow, but further research is necessary to confirm these findings.

Living with Raynaud's can be challenging, but incorporating certain supplements into your routine may help manage symptoms alongside traditional treatments. It's important to remember that supplements can interact with medications and may not be suitable for everyone. Before adding any new supplement to your regimen, it's advisable to consult with a healthcare provider to ensure it's safe for you. Together with medical advice, a balanced diet, and proper self-care, supplements may provide additional support in managing Raynaud's phenomenon.

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The Rise of Veganism in the UK: A Look at Essential Vitamin Supplements for Plant-Based Diets

Tue, 23 Apr 2024 10:10:00 GMT

The last few years have seen a remarkable surge in veganism across the UK, driven by factors ranging from environmental concerns and animal welfare to health considerations. This shift towards plant-based eating has not only changed supermarket shelves and restaurant menus but also sparked a conversation about nutritional balance, particularly regarding essential vitamins and minerals.

The Growing Green Wave

The rise of veganism in the UK can be attributed to a growing awareness of its potential benefits. These include reducing carbon footprints, since plant-based diets typically require fewer resources than meat production, and promoting health. However, as more individuals embrace this lifestyle, the focus on ensuring a balanced and nutrient-rich diet has become of key importance. This is where the role of vitamin supplements comes into play.

Navigating Nutritional Needs

While a well-planned vegan diet can provide most nutrients, there are certain vitamins and minerals that may be challenging to obtain in adequate amounts purely from plant-based sources. Here are the essential vitamins and supplements that vegans, and those considering vegan diets, should be aware of:

Vitamin B12

Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. However, it's primarily found in animal products. Vegans can look to fortified foods, such as plant-based milks, cereals, and nutritional yeast, or consider B12 supplements to meet their needs.

Vitamin D

Vitamin D is essential for bone health, immune function, and mood regulation. While our bodies can produce it when exposed to sunlight, factors like limited sun exposure (especially in the UK's less sunny climate!) make supplementation necessary for some individuals. Vitamin D2 is always vegan, and there are vegan sources of vitamin D3 from lichen.

Omega-3 Fatty Acids

Omega-3s, particularly EPA and DHA, are important for brain and heart health. While flaxseeds, chia seeds, and walnuts provide ALA (a type of omega-3), this needs to be converted to DHA and EPA within the body to be beneficial. There are vegan DHA and EPA supplements available which are sourced from algae, and may be better for those who cannot efficiently convert ALA to EPA and DHA.

Iron

Iron is vital for transporting oxygen in the blood. Plant-based sources include lentils, beans, tofu, and spinach, but the non-heme iron found in plants is less easily absorbed than the heme iron in animal products. Consuming vitamin C-rich foods alongside iron-rich foods can enhance absorption, and supplementation may be advisable for some.

Calcium

Calcium is key for bone health. Fortified plant milks, tofu, and leafy greens provide vegan sources, but for those who are not getting enough from their diet should consider calcium supplements.

Iodine

Iodine is crucial for thyroid function, and deficiency can lead to hypothyroidism. Seaweeds are a good plant-based source, but because of the variability in iodine content, some may choose to use iodine supplements.

Making the Switch Safely

Transitioning to a vegan diet or ensuring your existing plant-based diet meets all your nutritional needs doesn't have to be daunting. Consulting with a healthcare provider or a dietitian can provide personalised advice, ensuring your diet is balanced and supports your health goals. With the right planning and supplementation where needed, veganism can be a nutritionally complete and rewarding lifestyle.

Embracing the Future

The rise of veganism in the UK reflects a broader global trend towards more sustainable and ethical eating practices. As this movement grows, so does the availability of resources and products to support healthy, plant-based living. By focusing on essential nutrients and supplementation where necessary, vegans can thrive while contributing to a more sustainable world.

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The Role of Vitamin Supplements in Supporting Mental Health

Wed, 03 Apr 2024 14:27:00 GMT

In recent years, mental health has become a hot topic across the globe, and the UK is no exception. Amid the discussions around therapy, lifestyle changes, and medication, another area for investigation often comes up: the role of vitamin supplements in supporting mental health. With a growing body of research and an increasing interest in holistic approaches, vitamins are being seen not just as nutrients for physical health but also as essential components for mental well-being.

Understanding the Connection

The human brain is a complex organ, and like the rest of the body, it requires certain nutrients to function properly. Vitamins and minerals can influence the brain's chemistry and are essential in the processes that affect our mood, cognitive function, and overall mental health. Deficiencies in specific vitamins can lead to mental health issues or exacerbate existing conditions.

Key Vitamins and Their Impact on Mental Health

Vitamin D

Often called the “sunshine vitamin,” Vitamin D is critical for brain health. Research has linked Vitamin D deficiency to a higher risk of depression and other psychiatric disorders. In the UK, where sunlight is scarce during the long winter months, maintaining adequate Vitamin D levels can be challenging but is crucial.

B Vitamins

The B-group vitamins, particularly B12, B6, and folate (B9), play significant roles in mental health. They help in the production of neurotransmitters such as serotonin and dopamine, which regulate mood. Studies have shown that deficiencies in these vitamins can lead to increased feelings of depression and anxiety.

Omega-3 Fatty Acids

While technically not a vitamin, omega-3 fatty acids are essential nutrients that affect brain health. They are crucial for building brain cells and promoting neural connections. Evidence suggests that omega-3 supplements can help combat depression and mood swings.

Scientific Insights from the UK

In the UK, several studies have aimed to assess the effectiveness of vitamin supplements in treating mental health disorders. The University of Sheffield conducted a study showing that Vitamin D supplements improved the mood of participants suffering from depression, especially those who had a noted deficiency.

Another UK study, published in the Journal of Psychopharmacology, found that supplementation with a multivitamin containing high doses of B vitamins significantly reduced stress and improved mood in young adults.

The Broader Picture

While supplements can play a role in improving mental health, experts caution that they are not a standalone solution. A balanced diet, regular exercise, and adequate sleep are also crucial. Moreover, it is essential to consult with healthcare providers before starting any supplement regime, especially for those who are already taking other medications.

Policy and Healthcare in the UK

The UK's approach to mental health is gradually embracing a more holistic view, recognising the role of nutrition in mental wellness. The National Health Service (NHS) and mental health charities are increasingly providing resources and guidance on how to manage mental health, including the use of dietary supplements.

Conclusion

The connection between vitamin supplements and mental health is a field ripe with potential and already showing promising results in the UK. As we continue to explore this connection, it is important to approach supplements with careful consideration and professional guidance. For many, they could be a valuable part of a comprehensive mental health strategy. As research continues to evolve, so too will our understanding of just how much these nutrients can contribute to our mental well-being.

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Can Saw Palmetto Benefit Women's Health?

Mon, 25 Mar 2024 14:35:00 GMT

Saw palmetto, a dwarf palm native to the southeastern United States, has been historically acclaimed for its therapeutic properties. While it's widely recognized for its role in male health, particularly concerning the prostate, it's lesser known that saw palmetto may have notable benefits for women as well. Central to these potential benefits is its effect on testosterone levels. In this article, we will delve deeper into the history, benefits, and implications of saw palmetto in women's health, and how it sits within the wider world of women’s health supplements.

The Historical Context of Saw Palmetto

Native American tribes, particularly the Seminoles, were among the first to recognize and utilize the healing properties of saw palmetto. They consumed its berries for nutrition and treated various urinary and reproductive issues with them. By the 20th century, saw palmetto was being recognized in Western medicine, predominantly for addressing enlarged prostate in men. However, women, too, had been harnessing its powers, especially for menstrual and childbirth-related concerns.

Saw Palmetto and Testosterone: The Connection

Saw palmetto has been found to inhibit the 5-alpha reductase enzyme. This enzyme converts testosterone into dihydrotestosterone (DHT), a more potent androgen. Elevated levels of DHT have been linked to various conditions in both men and women. By potentially inhibiting this conversion, saw palmetto might play a role in managing testosterone-driven conditions.

Polycystic Ovary Syndrome (PCOS): One of the hallmarks of PCOS is an imbalance of hormones, often including elevated testosterone. This can lead to symptoms such as hirsutism (unwanted facial and body hair). Saw palmetto's potential role in modulating testosterone levels makes it a subject of interest for managing PCOS symptoms. Some preliminary studies and anecdotal accounts suggest that it might help in reducing the effects of hirsutism in women with PCOS.
Hair Loss: Androgenic alopecia, often referred to as male or female pattern baldness, can be influenced by DHT. Elevated levels of DHT can shrink hair follicles in susceptible individuals, leading to hair thinning and loss. Given saw palmetto's potential inhibitory effect on DHT production, it has been explored as a remedy for hair loss in both genders.
Hormonal Balance: In addition to the above conditions, the potential hormonal balancing act of saw palmetto might benefit women dealing with menstrual irregularities or other hormone-driven conditions.

Safety and Considerations

Before starting any supplement, consulting with a healthcare expert is essential. Saw palmetto may have side effects like dizziness, headaches, and gastrointestinal disturbances. It's also crucial to understand that while there's some supporting evidence, comprehensive research is still needed to determine saw palmetto's definitive benefits and safety profile for women's health.

Conclusion

Saw palmetto's rich history and its potential influence on testosterone pathways make it an intriguing subject in the realm of women's health. As modern medicine continues its exploration, it's hoped that clearer insights will emerge on how best to utilize this ancient remedy for contemporary health challenges.

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Can Saw Palmetto help with prostate problems?

Thu, 21 Mar 2024 11:35:00 GMT

Prostate health has been a concern for many men as they age. One natural remedy that has garnered attention over the years for its potential benefits to prostate health is Saw Palmetto. As part of a wider approach to men’s health supplements, Saw Palmetto is often considered by men looking for targeted nutritional support. But how effective is this natural remedy? And what is its history as a therapeutic agent? This article will delve into the world of Saw Palmetto, shedding light on its efficacy in addressing prostate problems.

A Glimpse into the World of Saw Palmetto

Before diving into its potential health benefits, it's crucial to understand the origins of Saw Palmetto as a natural remedy. Saw Palmetto, scientifically known as Serenoa repens, is a small palm native to the southeastern United States. Native American tribes, particularly the Seminoles, have utilized Saw Palmetto berries for centuries, not only as a food source but also for its therapeutic properties. Traditionally, it was believed to have a range of health benefits, from treating urinary tract infections to boosting libido.

Saw Palmetto and Prostate Health

The prostate gland tends to enlarge as men get older, leading to a condition known as benign prostatic hyperplasia (BPH). Symptoms of BPH include:

Frequent urination, especially at night.
Difficulty starting and maintaining a steady stream of urine.
A feeling of not emptying the bladder completely.

These symptoms can significantly impact a man's quality of life. Fortunately, there's growing evidence suggesting Saw Palmetto might help alleviate some of these issues.

Research on Saw Palmetto's efficacy has yielded mixed results. Some studies have shown that it can help reduce the symptoms of BPH, while others have found no significant benefits. However, a common thread among these studies is that Saw Palmetto is well-tolerated, with side effects being rare and mild.

It's believed that Saw Palmetto works by inhibiting the enzyme 5-alpha reductase, which converts testosterone into dihydrotestosterone (DHT). High levels of DHT have been linked to prostate enlargement, so by reducing its production, Saw Palmetto may help alleviate BPH symptoms.

Other Potential Benefits

Apart from its potential benefits for prostate health, Saw Palmetto has been studied for various other health issues. Some of these include:

Hair loss: By reducing DHT levels, Saw Palmetto might also help prevent male pattern baldness, a condition linked to elevated DHT.
Inflammation: Some studies have shown that Saw Palmetto can reduce inflammation, which can be beneficial for a range of health issues.
Hormone balance: It might also help balance hormone levels in both men and women, although more research is needed in this area.

Conclusion

Saw Palmetto has a rich history as a natural remedy, and while modern science is still working to understand its full range of benefits, there's promising evidence to suggest it can help with prostate problems. However, as with any supplement, it's essential to consult with a healthcare professional before starting any new regimen. It's also crucial to purchase from a reputable source, ensuring the product's purity and potency.

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Why Have Fish Oils Increased in Price So Much?

Wed, 10 Jan 2024 10:19:00 GMT

The global market for fish oils has seen a significant price increase recently, a trend that has left many consumers and industry stakeholders concerned. To understand the underlying reasons for this surge in prices, we need to look into the dynamics of the 2023 global fish oil harvest, which has been widely recognised as underwhelming. A crucial factor in this development is the cancellation of Peru's anchovy season, a pivotal event in the fish oil industry.

The importance of Peru's anchovy season

Peru's anchovy season is not just a local affair; it has global implications. The country is one of the world's largest producers of fish oil, primarily derived from anchovies. These small fish are abundant in the nutrient-rich waters off the Peruvian coast and are a key source of high-quality fish oil, prized for its omega-3 fatty acids, crucial for various health supplements and products.

The cancellation of the anchovy season in Peru can be attributed to several factors, but in the main was a regulatory decision aimed at preserving the biomass. Due to a high presence of juveniles being recorded, resulting from the effects of El Niño, fishing them at that point would impact breeding later in the season and ultimately depredate the resource. Whatever the specific reasons, however, the impact of this decision has rippled through the global market.

The ripple effect on global supply

The absence of a significant portion of the world's anchovy harvest has led to a tightening of the global fish oil supply. Fish oil, like any other commodity, is subject to the principles of supply and demand. With the supply chain disrupted and demand remaining constant or even increasing due to the growing awareness of the health benefits of omega-3 fatty acids, prices naturally rise.

Moreover, fish oil is not easily replaceable with alternative sources. While there are plant-based omega-3 supplements, they don't provide the same EPA and DHA levels found in fish oil, making the latter more sought after.

The broader implications

The increase in fish oil prices affects more than just the consumer market. It has broader implications for the fishing industry, health supplement market, and even global food security. For instance, fish oil is a critical ingredient in aquaculture feeds, especially for farmed fish like salmon. The rising costs of fish oil can lead to higher prices for farmed fish, a staple in many diets worldwide.

Looking ahead

The situation brings to light several critical issues. Firstly, the need for sustainable fishing practices to ensure that natural resources like anchovies are not depleted. Secondly, it highlights the importance of diversifying sources of omega-3 fatty acids to reduce dependency on a single source. Finally, it raises questions about how global supply chains can be made more resilient to such disruptions.

In conclusion, the dramatic increase in fish oil prices is a complex issue rooted in environmental, economic, and regulatory factors. The cancellation of Peru's anchovy season has been a significant contributor, underscoring the interconnectedness of global markets and the need for sustainable practices in natural resource management.

The Benefits of a Garlic Supplement for Cardiovascular Health

Fri, 17 Nov 2023 11:56:00 GMT

Why Might You Consider Taking a Garlic Supplement?

Garlic (Allium sativum) has been utilised for thousands of years, not only as a flavourful ingredient in culinary dishes but also as a powerful natural remedy. Many ancient civilizations, including the Egyptians, Greeks, Romans, and Chinese, have harnessed its health benefits. Fast forward to modern times, scientific research has uncovered the multitude of advantages this wonder bulb offers. This brings us to an important question: beyond adding it to food, should you consider taking a garlic supplement?

Health Benefits of Garlic:

Boosts Immune Function: Garlic contains compounds, like allicin, which have antimicrobial and antifungal properties. Studies have shown that regular consumption of garlic can help reduce the frequency of colds and improve recovery times.

Cardiovascular health: Garlic is known for its heart-friendly properties. It can help lower cholesterol levels, reduce blood pressure, and inhibit platelet aggregation. The antioxidants in garlic can also prevent the oxidation of LDL cholesterol, reducing the risk of atherosclerosis.

Detoxification: Garlic contains sulphur compounds that can aid the liver in processing and eliminating toxins from the body.

Blood sugar regulation: Some preliminary studies have indicated that garlic might play a role in increasing insulin secretion and reducing insulin resistance, helping to stabilise blood sugar levels.

Bone health: Garlic has been linked with reduced bone loss by increasing oestrogen levels in females, which can be particularly beneficial during post-menopausal stages.

Antioxidant power: Garlic possesses potent antioxidant properties, which combat oxidative stress, slowing down cellular aging, and reducing the risk of chronic diseases.

Why Opt for a Garlic Supplement?

While for some adding garlic into their daily meals is a delightful way to enjoy its health benefits, some might find it challenging due to personal taste preferences, the persistence of its odour, or digestive sensitivities. Here are reasons you might consider a garlic supplement:

Consistency: A supplement offers a consistent dose, ensuring that you get a steady intake of garlic's beneficial compounds.

No garlic breath: One common concern with consuming garlic is the lingering smell. Garlic supplements, especially the odorless variants, allow you to enjoy the health benefits without the telltale breath.

Potency: Some garlic supplements are designed to deliver a concentrated dose of the active compounds, potentially offering more significant benefits than consuming raw or cooked garlic.

Digestive comfort: Raw garlic can sometimes cause stomach upset for sensitive individuals. Supplements can be formulated to minimize this concern.

Convenience: For those with a busy lifestyle, popping a pill can be much more convenient than finding ways to incorporate garlic into daily meals.

In conclusion

Garlic boasts a treasure trove of health benefits. Whether you choose to consume it as a tasty ingredient in your dishes or as a supplement, it's a valuable addition to a holistic health regimen. Always remember to consult with a healthcare professional before starting any new supplement to ensure it's the right choice for you.

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Should I supplement with Vitamin D over the winter?

Wed, 01 Nov 2023 10:56:00 GMT

As the leaves begin to change colour and the nights draw in, we all brace ourselves for the chilly grip of winter. Alongside the seasonal changes, there is another pressing matter that should be on everyone's mind, especially during the darker winter months - Vitamin D.

In the UK, with its distinct lack of sunshine during this time of year, the question arises: should we be supplementing with Vitamin D? Let's look into the importance of this nutrient and why it might be crucial for those living in regions with prolonged winter gloom.

What is Vitamin D and why is it important?

Vitamin D, often termed the ‘sunshine vitamin’, plays a pivotal role in our overall health. Its main function is to aid in the absorption of calcium and phosphate from our diet, which are vital for the maintenance of healthy bones and teeth. But its role doesn't stop there. Vitamin D also supports the immune system, muscle function and the nervous system. It plays a role in regulating insulin levels, as well as supporting lung function and cardiovascular health.

Why is Vitamin D supplementation needed during winter?

The primary source of Vitamin D is through direct sunlight on our skin. When exposed to UVB rays, our skin produces Vitamin D. However, in the UK, from October to early March, the sunlight doesn't contain enough UVB radiation for our skin to produce the vitamin in sufficient amounts. Thus, even if you're out and about during the winter months, you're unlikely to get enough Vitamin D from sunlight alone.

Consequences of Vitamin D deficiency

Consistent lack of Vitamin D can have various long-term repercussions:

Bone and muscle pain: Since Vitamin D plays a central role in calcium absorption, deficiency can result in aches and weakness.
Bone abnormalities: Conditions such as osteomalacia (softening of the bones) in adults and rickets in children are directly linked to Vitamin D deficiency.
Reduced immunity: A lack of Vitamin D can compromise the immune system, making one more susceptible to infections.
May increase risk of chronic diseases: There is a growing body of evidence linking Vitamin D deficiency to a higher risk of chronic diseases, including coronary artery disease, and potentially certain types of cancer.
Mood disorders and fatigue: Vitamin D has been associated with mood regulation, and a deficiency can result in symptoms of depression and persistent fatigue.

So, should you supplement?

Given the vital role of Vitamin D and the challenges of obtaining enough during the UK winter, supplementation seems a logical choice for many. The NHS recommends that adults and children over the age of one should consider taking a daily supplement containing 10 micrograms (400IU) of Vitamin D, especially during the winter months.

However, as with all supplements, it's essential to consult with a healthcare professional, especially if you have underlying health conditions or are taking other medications.

In conclusion

While the UK winter might deprive us of the much-needed sunshine, it shouldn't deprive us of our Vitamin D. Through informed choices and possible supplementation, we can ensure our bodies remain nourished and protected during the darker and colder months. Remember, our health is holistic, and a little sunshine - even in a tablet - can go a long way!

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Can CoQ10 Help with PCOS?

Fri, 20 Oct 2023 14:46:00 GMT

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects people of reproductive age, resulting in an array of physical and metabolic abnormalities. For those struggling with PCOS, finding an effective treatment can be challenging. One supplement that has recently garnered attention in relation to PCOS is Coenzyme Q10 (CoQ10). But can it genuinely help those battling with this condition? Let's explore.

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a condition characterised by an imbalance in reproductive hormones, which can lead to prolonged or infrequent menstrual periods and excess male hormone (androgen) levels. Ovaries might develop numerous small collections of fluid, known as follicles, and may fail to release eggs regularly. While the exact cause of PCOS remains unclear, it's often linked to insulin resistance, inflammation, and increased levels of androgens.

Symptoms of PCOS can vary, but often include:

Irregular periods
Heavy bleeding
Excess hair growth
Acne and oily skin
Weight gain
Infertility

PCOS not only affects reproductive health but can also increase the risk for other health complications like type 2 diabetes, high blood pressure, and heart disease.

What is Coenzyme Q10?

Coenzyme Q10, commonly referred to as CoQ10, is a naturally occurring compound found in every cell of the body. Its primary function is to produce energy for cell growth and maintenance. It also functions as an antioxidant, defending against harmful molecules (free radicals) that can damage cells and contribute to aging and diseases.

As we age, the natural production of CoQ10 tends to decline. This has led many to take CoQ10 supplements to replenish its levels, especially for conditions linked to aging, cellular damage, and oxidative stress.

CoQ10 and PCOS: The Connection

The relationship between CoQ10 and PCOS is an area of growing interest among scientists and health professionals. Delving deeper into the findings, we can better understand how CoQ10 may offer hope for those with PCOS:

Antioxidant Properties

Oxidative Stress in PCOS: PCOS is often linked with heightened levels of oxidative stress, a condition where there's an imbalance between free radicals (damaging molecules) and antioxidants in the body. Elevated oxidative stress can lead to cellular damage and inflammation, exacerbating the symptoms and complications associated with PCOS.

CoQ10's Potential Benefits: As a potent antioxidant, CoQ10 plays a crucial role in neutralizing free radicals, thereby reducing oxidative stress. Some studies have indicated that supplementation with CoQ10 can decrease the levels of markers associated with oxidative stress in individuals with PCOS, potentially leading to an alleviation of some symptoms.

Improvement in Metabolic Profiles

Insulin Resistance & PCOS: A significant portion of individuals with PCOS exhibit insulin resistance, wherein their cells do not respond well to the hormone insulin. This can lead to elevated blood sugar levels and increased risk of type 2 diabetes.

CoQ10's Potential Benefits: Research has shown that CoQ10 may improve insulin sensitivity and help regulate blood sugar levels. A study published in the Journal of Endocrinological Investigation found that CoQ10 supplementation could improve glucose metabolism and insulin levels in individuals with PCOS.

Enhancing Fertility

Fertility Challenges in PCOS: One of the main complications of PCOS is reduced fertility due to irregular ovulation and poor egg quality.

CoQ10's Potential Benefits: Some studies suggest that CoQ10 supplementation might improve egg quality by increasing the energy supply to the eggs and protecting them from oxidative damage. Improved egg quality can enhance the chances of successful ovulation and conception. Furthermore, some research indicates that CoQ10 might increase the number and quality of follicles in those undergoing fertility treatments.

Regulating Hormonal Levels

Hormonal Imbalance in PCOS: PCOS is characterised by elevated levels of androgens, or male hormones, leading to symptoms like excess hair growth and acne.

CoQ10's Influence: While direct research is limited, there's evidence to suggest that CoQ10 might play a role in hormonal regulation. Some studies have shown that CoQ10 can modulate the levels of certain hormones, potentially helping in balancing the hormonal disturbances seen in PCOS.

The Path Forward

Though the above points shine a positive light on the potential of CoQ10 for PCOS management, further rigorous studies are needed, Both to validate findings and to understand optimal dosages, potential side effects, and long-term impacts. Always consult with a healthcare professional before introducing any new supplement into your regime.

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D-Mannose: A Natural UTI Remedy

Wed, 18 Oct 2023 11:22:00 GMT

Urinary Tract Infections (UTIs) are one of the most common bacterial infections that primarily afflict women, though men can experience them too. The pain, urgency, and burning sensation can turn simple daily tasks into unbearable chores. While antibiotics are often prescribed to treat UTIs, the recurrent nature of these infections has many individuals seeking alternative remedies. Enter D-Mannose - a natural supplement that has shown promise in the fight against UTIs.

The NHS currently recommend D-Mannose as an effective way to help prevent some UTIs from recurring.

What is D-Mannose?

D-Mannose is a type of sugar that's related to glucose. It's found naturally in some fruits, including cranberries, apples, and blueberries. But, unlike other sugars, D-Mannose doesn't contribute to high blood sugar levels as it's metabolised differently by our bodies.

How Does D-Mannose Work?

UTIs are commonly caused by the bacteria E. coli, which adhere to the walls of the urinary tract. D-Mannose is believed to work by sticking to the E. coli bacteria, preventing them from clinging to the walls of the urinary tract. When you urinate, the D-Mannose-bound bacteria are flushed out, thereby reducing the chances of infection or helping to eliminate an existing one.

Scientific Evidence

Several studies have indicated the potential benefits of D-Mannose for UTI sufferers:

Prevention Over Treatment: A study published in the World Journal of Urology found that D-Mannose can be effective in preventing UTIs. Women who took D-Mannose supplements had a significantly reduced risk of recurrent UTIs compared to those who didn't.

Comparison with Antibiotics: Another study compared the effectiveness of D-Mannose to the antibiotic Nitrofurantoin in preventing recurrent UTIs. The results indicated that D-Mannose was as effective as the antibiotic in preventing UTIs, with fewer side effects.

How to Take D-Mannose

D-Mannose is available in both powder and capsule forms. For UTI prevention, typical dosages range from 1 to 2 grams daily. For active infections, the dose might be increased, but it's essential to consult a healthcare professional to get guidance on the right dosage.

Advantages Over Antibiotics

Fewer Side Effects: Unlike antibiotics, D-Mannose does not kill bacteria. It merely prevents them from adhering to the urinary tract, which means no risk of upsetting your gut flora or developing antibiotic resistance.

Natural and Safe: D-Mannose is a natural sugar found in fruits, making it a safer alternative for those wary of overusing antibiotics.

Things to Consider

Not a Replacement: While D-Mannose can be effective in many cases, it should not replace medical advice or treatment. It's essential to consult a doctor if you suspect a UTI.

Not for All UTIs: D-Mannose is primarily effective against E. coli-based UTIs. It may not be effective for UTIs caused by other bacteria.

Conclusion

The discomfort and pain of UTIs can be debilitating. While antibiotics remain a primary line of treatment, the potential of natural remedies like D-Mannose cannot be ignored. Whether you're looking for a preventive measure or an alternative approach to dealing with recurrent UTIs, D-Mannose might be worth exploring, with the guidance of a healthcare professional. Always remember that while natural remedies can be beneficial, they should be used in conjunction with, and not as a replacement for, professional medical advice.

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Is Berberine good for weight loss or a fad?

Thu, 01 Jun 2023 09:38:00 GMT

The health and wellness market has been saturated with various supplements over the years, each claiming to have unique properties for weight loss. Berberine, a chemical found in several plants including barberry, goldenseal, and Oregon grape, is one such supplement that has been gaining traction. This article will take a deep dive into whether berberine truly aids in weight loss, or if it's just another health fad.

What is Berberine?

Berberine is a bioactive compound extracted from several plants used in traditional medicine across different cultures, particularly in Asia. It has a vibrant yellow color and has been employed for its anti-inflammatory, anti-diabetic, and antimicrobial properties. In recent years, berberine has also been proposed as an aid for weight loss, prompting much interest and research into its effectiveness.

Berberine and Weight Loss - The Science

One of the main reasons berberine is believed to assist in weight loss is due to its potential impact on insulin resistance and metabolism. Studies suggest that berberine may improve insulin sensitivity, which can help control blood sugar levels. This can, in turn, reduce cravings and overeating, contributing to weight loss.

Research has also shown that berberine can activate an enzyme called Adenosine Monophosphate-Activated Protein Kinase (AMPK), often referred to as a "metabolic master switch". AMPK activation can improve fat and sugar metabolism, leading to a reduction in fat storage in the body.

Furthermore, some studies have indicated that berberine may change the gut microbiota in a way that promotes weight loss. It appears to promote the growth of beneficial gut bacteria, which can aid in digestion and metabolism.

Berberine has also been shown to inhibit the growth of fat cells at a molecular level, which further supports its potential as a weight-loss supplement.

Preliminary Evidence and Cautions

While there is scientific evidence pointing towards the benefits of berberine for weight loss, most of these studies have been conducted on animals or in a laboratory setting. Although some clinical trials have also shown promising results, more comprehensive and long-term studies are needed to fully understand the efficacy and safety of berberine for weight loss.

Berberine supplements, like any other health supplement, should be taken under professional guidance. It's crucial to remember that berberine can interact with other medications, particularly those for diabetes and high cholesterol. As such, it's recommended to consult with a healthcare professional before starting to take a berberine supplement.

Is Berberine a Fad?

Given the current scientific understanding, it would be an oversimplification to label berberine as a mere fad. It does hold promise in the realm of weight loss due to its potential effects on metabolism and insulin sensitivity.

However, it's important to emphasise that berberine is not a magic weight loss solution. Weight loss should ideally come from a combination of a balanced diet, regular exercise, and healthy lifestyle changes. Berberine may serve as a supplemental aid in this journey, but it is not a standalone solution.

More comprehensive research is needed to fully establish berberine's safety and efficacy for weight loss. In the meantime, it's crucial for individuals to approach berberine use with caution and under the guidance of a healthcare professional.

Ashwagandha: The Ancient Ayurvedic Wonder Herb and Its Modern Health Benefits

Thu, 20 Apr 2023 15:13:00 GMT

Ashwagandha (Withania somnifera) has been used for centuries in Ayurvedic medicine, a traditional Indian healing system that seeks to maintain health through the balance of mind, body, and spirit. As a highly revered adaptogenic herb, Ashwagandha has been utilised for its many health benefits, earning it the nickname "Indian Ginseng." In recent years, growing scientific research has started to support many of these traditional claims, making Ashwagandha an increasingly popular health supplement in the modern world.

Traditional Use in Ayurvedic Medicine

Ayurveda, an ancient healing system that originated in India, considers Ashwagandha to be a Rasayana, or a life-extending and rejuvenating herb. Its usage can be traced back over 3,000 years, and it has been documented in several classical Ayurvedic texts, including the Charaka Samhita and Susruta Samhita. The name Ashwagandha is derived from the Sanskrit words "ashva," meaning horse, and "gandha," meaning smell, referring to the strong, earthy aroma of its roots, which are believed to impart the strength and vigor of a stallion.

Ashwagandha has been traditionally used for a variety of purposes, including:

Stress and Anxiety Relief: As an adaptogen, Ashwagandha helps the body adapt to stress by modulating physiological processes and stabilising the nervous system. It has been used to reduce anxiety, promote relaxation, and improve sleep quality.
Immune System Support: Ashwagandha is believed to support the immune system by enhancing the production of white blood cells, which help protect the body against infection and disease.
Energy and Vitality: Ashwagandha has been used as a natural energy booster, improving physical endurance and combating fatigue. Its rejuvenating properties are also thought to help maintain overall health and promote longevity.
Cognitive Function and Memory: Traditionally, Ashwagandha has been used to improve memory, cognitive function, and learning ability by supporting brain health and protecting against age-related decline.
Sexual Health and Fertility: Ashwagandha has a history of use in enhancing sexual health, libido, and fertility in both men and women. It is believed to balance hormone levels and support reproductive health.

Modern health benefits supported by scientific research

Recent scientific research has provided evidence to support the traditional uses of Ashwagandha in Ayurvedic medicine. Some of the most notable benefits finding support by modern studies include:

Stress and anxiety relief: Several studies have demonstrated ashwagandha's effectiveness in reducing stress and anxiety. A randomized, double-blind, placebo-controlled study found that ashwagandha extract significantly reduced stress levels and cortisol levels in participants compared to a placebo group.
Anti-Inflammatory and Antioxidant properties: Ashwagandha has been found to possess strong anti-inflammatory and antioxidant properties, which can help protect the body from cellular damage caused by free radicals. These properties are also linked to the herb's potential role in reducing inflammation-related conditions, such as arthritis and other joint disorders.
Cognitive function and memory: There is research supporting the traditional use of Ashwagandha for cognitive enhancement. Some studies have shown that it may improve cognitive function, memory, and reaction time in healthy individuals, as well as in those with mild cognitive impairment or neurodegenerative disorders however more research is needed.
Immune system support: The immunomodulatory effects of Ashwagandha have been demonstrated in several studies, showing its potential to support immune function and reduce the risk of infections and disease.
Sexual health and fertility: Research has also supported Ashwagandha's traditional use for enhancing sexual health and fertility. Some studies have shown that it can improve sperm quality, increase testosterone levels in men, and alleviate stress-related infertility in women.

Ashwagandha's longstanding use in Ayurvedic medicine for various health benefits is increasingly being supported by modern scientific research. Its adaptogenic, anti-inflammatory, antioxidant, cognitive-enhancing, and immune-supporting properties make it a valuable health supplement for individuals seeking to improve their overall well-being. While it is generally considered safe for most people, it is essential to consult with a healthcare professional before incorporating Ashwagandha into your health regime, especially if you have pre-existing medical conditions or are taking prescription medications.

As interest in natural remedies and alternative medicine continues to grow, Ashwagandha stands out as an example of a traditional herbal medicine with significant potential in modern health management. With ongoing research into its numerous benefits, Ashwagandha may prove valuable to those in pursuit of optimal health and well-being.

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The Best Natural Supplement Alternatives to Hormone Replacement Therapy (HRT)

Tue, 28 Mar 2023 15:30:00 GMT

Hormone Replacement Therapy (HRT) has long been a popular choice for many women experiencing menopause and related symptoms. However, concerns about the potential risks and side effects of HRT have led to an increased interest in natural alternatives. This article will explore the best natural supplement alternatives to HRT, providing you with valuable insights into easing menopausal symptoms through alternative methods.

Soy Isoflavones

Soy isoflavones are plant-derived compounds that have a similar chemical structure to oestrogen. They are found in soybeans and soy-based products, such as tofu, tempeh, and soy milk. Soy isoflavones have been shown to help reduce hot flushes, night sweats, and other menopausal symptoms. They are thought to work by mimicking oestrogen in the body, thereby helping to regulate hormonal balance. However, it is essential to consult with your healthcare provider before incorporating soy into your diet, especially if you have a history of breast cancer or other hormone-sensitive conditions.

Red Clover

Red clover (Trifolium pratense) is another plant-based supplement that contains isoflavones, which are believed to provide relief from menopausal symptoms. Some studies have shown that red clover can help reduce hot flushes and improve bone mineral density in postmenopausal women.

Dong Quai

Dong Quai (Angelica sinensis) is a traditional Chinese herb that has been used for centuries to treat various health issues, including menopausal symptoms. It is believed to have oestrogen-like effects, which can help balance hormone levels and alleviate hot flushes, night sweats, and mood swings. While some studies have shown promising results, more research is needed.

Evening Primrose Oil

Evening Primrose Oil is derived from the seeds of the evening primrose plant (Oenothera biennis) and is rich in gamma-linolenic acid (GLA), an essential fatty acid. Some studies suggest that Evening Primrose Oil may help reduce the severity of hot flushes and improve overall well-being in menopausal women.

Starflower Oil

Starflower Oil (also known as Borage Oil) is pressed from the seeds of the Starflower plant. It is the richest source of the essential fatty acid gamma-linolenic acid (GLA) - in fact it has approximately twice the level found in Evening Primrose Oil.

Black Cohosh

Black Cohosh (Actaea racemosa) is a widely recognized herbal supplement used as an alternative to HRT. It is derived from a North American plant and has been traditionally used by Native Americans for various medicinal purposes. Black Cohosh is known for its ability to alleviate hot flushes, night sweats, mood swings, and other menopausal symptoms. Although the exact mechanism is not entirely understood, it is believed to have oestrogen-like effects on the body. Several studies have shown that black cohosh is effective in reducing the frequency and intensity of hot flushes and improving overall quality of life.

St. John's Wort

St. John's Wort (Hypericum perforatum) is an herbal supplement known for its antidepressant and mood-boosting properties. While it is primarily used to treat mild to moderate depression, it has also been found to alleviate mood swings and irritability associated with menopause. It's important to note that St. John's Wort can interact with various medications, so be sure to consult your healthcare provider before starting this supplement.

Each woman's experience of menopause is unique

Natural supplement alternatives to HRT can provide relief for menopausal symptoms for some women. However, it's essential to remember that each woman's experience of menopause is unique, and what works for one person may not work for another. Be sure to consult with your healthcare provider before starting any new supplement regimen, as some of these supplements may have interactions with medications or other health conditions. It's also crucial to maintain a healthy lifestyle, including a balanced diet, regular exercise, and stress management techniques, to optimise overall well-being during menopause.

In summary, natural supplements like Soy Isoflavones, Red Clover, St. John's Wort, Dong Quai, Black Cohosh and Evening Primrose oil offer promising alternatives to HRT for alleviating menopausal symptoms. While more research is needed to establish their full effectiveness, these supplements may provide a safer and more natural approach to managing menopause for many women. Remember, always discuss your options with a healthcare professional before making any changes to your health regimen.

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Why should I take plant sterols?

Fri, 10 Mar 2023 09:50:00 GMT

Plant sterols are a type of fat that's found in plants. Plant sterols have been used for many years to help reduce the cholesterol in your body, and therefore may also play a role in related health conditions such as heart disease. In this article, we'll discuss what plant sterols are, why they're useful for lowering cholesterol levels, how they work and whether there are any side effects associated with taking them.

What are plant sterols?

Plant sterols are a type of fat that can be found in nuts and seeds. They're also added to foods like bread and spreads. Plant sterols are different from animal fats, which can contribute to heart disease and other metabolic disorders. Plant sterols help lower cholesterol levels by inhibiting the absorption of cholesterol into your body’s cells. This makes it easier for the liver to remove excess amounts of cholesterol from the blood stream; a natural way to remove cholesterol and a possible alternative to cholesterol-lowering drugs such as satins which come with unwanted side effects. Please note if you are already on statins, we advise you consult with your doctor before making any decision to start supplementing in place of your prescription medication.

How do plant sterols work?

Plant sterols are similar to cholesterol, but they do not enter the bloodstream and are not absorbed by the body. Instead, plant sterols bind to bile acids in the digestive tract and reduce their absorption from food. This means that plant sterols can reduce LDL cholesterol levels without an increase in total cholesterol or triglycerides. They have scientifically proven health claims to substantiate this when you consume 1.5-3g plant sterols/stanols/day and the duration to obtain the effect is up to 2 to 3 weeks.

Are there any side effects to taking plant sterols?

No side effects have been reported with the use of plant sterols. They are naturally occurring compounds found in a wide variety of foods including vegetables, nuts and seeds.

Are there any interactions with food and plant sterols?

Plant sterols are not affected by food, so they can be taken with or without. They also do not appear to be absorbed into the bloodstream until they reach the small intestine. If you take a plant sterol supplement, it will remain in your digestive tract until it is fully digested and excreted from your body.

Conclusion

Taking plant sterols may be a good way to reduce your cholesterol levels, they have been shown to help lower cholesterol levels by up to 30%.

Before deciding if plants sterols are right for you we always advise that you talk with your doctor first.

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The health benefits of Coenzyme Q10

Wed, 22 Feb 2023 14:03:00 GMT

Coenzyme Q10 (CoQ10) is a naturally occurring compound found in every cell of the human body. It is involved in the production of energy within cells by converting nutrients, such as fatty acids and carbohydrates, into energy-producing adenosine triphosphate, This helps fuel energy transfer within cells.

Coenzyme Q10 is a naturally occurring anti-oxidant and has numerous health benefits.

Heart Health: CoQ10 is important for heart health as it helps to maintain healthy blood pressure levels and protects the heart from oxidative damage.
Anti-Aging: CoQ10 levels in the body decline with age, making it an important nutrient for anti-aging. It helps to protect the skin from damage and improves skin health, making it a common ingredient in many skincare products.
Brain Health: CoQ10 is important for brain health as it helps to protect against oxidative stress, which can contribute to neurodegenerative diseases. Additionally, it may improve memory and cognitive function in aging adults.
Exercise Performance: CoQ10 is involved in energy production within cells, making it important for exercise performance. It may improve endurance and reduce muscle damage during exercise, therefore a supplement of interest if you are an athlete or fitness enthusiast.
Inflammation: CoQ10 is a well-known antioxidant and therefore plays an anti-inflammatory role within the body. These properties may help to reduce the risk of some chronic diseases such as rheumatoid arthritis.
Periodontal Health: CoQ10 is important for oral health as it helps to protect gum tissue and improve periodontal health. It has been shown to reduce the risk of gum disease and improve healing following dental procedures.

In conclusion, CoQ10 is an important nutrient for overall health and well-being. It is involved in energy production within cells, helps to protect against oxidative stress and inflammation, and has numerous other health benefits. It is important to consume adequate levels of CoQ10 through diet and supplements, especially as we age and levels decline. However, it is always best to consult a healthcare professional before starting any new supplement regime.

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How do turmeric supplements help fight inflammation?

Wed, 08 Feb 2023 14:30:00 GMT

Turmeric, a spice commonly used in cooking and traditional medicine, contains a bioactive component called curcumin that has anti-inflammatory properties. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to the development of various diseases such as arthritis and heart disease.

Curcumin, the bioactive compound found in turmeric, has been shown to have anti-inflammatory properties and has been studied for its potential to help relieve inflammation. Some of these studies have found that curcumin can inhibit the activity of certain enzymes and cytokines that are involved in inflammation. Some human studies have also suggested that curcumin may help to reduce inflammation in various conditions, such as osteoarthritis, inflammatory bowel disease, and rheumatoid arthritis.

By reducing the levels of inflammatory molecules, curcumin may help to reduce the severity and duration of inflammation. More research is needed to establish the effectiveness and safety of curcumin for these purposes.

It is important to note that the anti-inflammatory effects of curcumin may be limited due to its poor bioavailability, meaning that only a small amount of the ingested curcumin is absorbed into the bloodstream and reaches its target sites. Supplement manufacturers have developed various curcumin formulations which are vastly superior to culinary turmeric, these include some which contain black pepper extract (BioPerine®) that aim to improve its bioavailability.

Turmeric supplements, typically in the form of curcuminoids, can provide a concentrated dose of curcumin for those looking to supplement their diet with its potential health benefits. Research is in it's early stages to help fully understand the effectiveness and safety of turmeric supplements, and to determine the optimal dose and method of supplementation. As with any dietary supplement, it is best to consult with a healthcare professional before starting use.

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Should people in the UK take a Vitamin D supplement?

Wed, 04 Jan 2023 08:52:00 GMT

Vitamin D is an essential nutrient that plays a number of important roles in the body, including helping to regulate the levels of calcium and phosphorous in the blood, which are important for healthy bones and teeth. Vitamin D is also important for supporting the immune system, and may have other health benefits as well.

There are several potential reasons why people in the UK might consider taking a vitamin D supplement:

Limited sunlight exposure: Vitamin D is produced in the skin in response to sunlight exposure, so people who don't get enough sunlight may be at risk of vitamin D deficiency. In the UK, the amount of sunlight can vary significantly depending on the time of year and location, and some people may not get enough sunlight to meet their vitamin D needs, particularly during the autumn and winter months.
Diet: Vitamin D is found naturally in a limited number of foods, including fatty fish, eggs, and fortified foods such as milk and some breakfast cereals. If a person's diet is low in these foods, they may be at risk of vitamin D deficiency.
Certain health conditions: Some health conditions can affect the body's ability to absorb or metabolize vitamin D, which can increase the risk of deficiency. For example, people with conditions such as Crohn's disease or celiac disease, or those who have had gastric bypass surgery, may be at increased risk of vitamin D deficiency.
Support for bone health: Vitamin D is important for regulating the levels of calcium and phosphorous in the blood, which are necessary for healthy bones and teeth. A lack of vitamin D can lead to weak bones and an increased risk of osteoporosis, particularly in older adults. Taking a vitamin D supplement may help support bone health and prevent or treat conditions such as osteoporosis.

The UK's National Health Service (NHS) recommends that adults and children over the age of one take a daily vitamin D supplement of 10 micrograms (400 IU) during the autumn and winter months, when it is more difficult to get enough vitamin D from sunlight. This recommendation is based on the fact that the body's ability to synthesise vitamin D from sunlight is reduced during these months due to the angle of the sun and the shorter days.

However, the decision to take a supplement should be made in consultation with a healthcare provider therefore we always recommend getting your blood levels checked first before supplementing,. Some people may be at higher risk of vitamin D deficiency or have conditions that require a higher dosage of vitamin D. While others may be at risk of getting too much vitamin D, which can cause side effects such as nausea, vomiting, and weakness. It is important to add here that vitamin D is very well tolerated and it is only in cases of very high intakes that side effects are likely to occur, no more than 4000IU per day should be taken.

In general, it is best to try to get vitamin D from natural sources such as sunlight and a balanced diet, rather than relying solely on supplements. However, as this is only realistically practical in the summer months supplementation is important in order to avoid deficiency.

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4 reasons to consider taking vitamin supplements

Tue, 20 Dec 2022 10:28:00 GMT

Vitamin supplements can be a useful way to help ensure that you are getting enough of certain vitamins and minerals in your diet. However, it is generally recommended to try to get your nutrients from a varied and balanced diet first.

There are some situations in which vitamin supplements may be recommended, such as:

If you have a deficiency: If you have a deficiency of a particular vitamin or mineral, a supplement may be recommended to help correct the deficiency.
If you have a medical condition: Certain medical conditions, such as digestive disorders or food allergies, may make it difficult for you to get enough of certain nutrients from your diet. In these cases, a vitamin supplement may be recommended.
If you are pregnant or breastfeeding: Pregnant and breastfeeding women have higher nutritional needs, and a vitamin supplement may be recommended to help ensure that they are getting enough of certain nutrients.
If you are on a restrictive diet: If you are following a diet that is restrictive in some way, such as a vegan or vegetarian diet, you may be at risk of certain nutrient deficiencies. A vitamin supplement may be recommended to help fill any gaps in your nutrient intake.

It's important to note that vitamin supplements are not a substitute for a healthy, balanced diet. Before taking any vitamin supplements, it is important to talk to a healthcare provider to determine whether they are necessary and to determine the appropriate dosage for your needs.

Natural supplements for menopause relief

Thu, 30 Jun 2022 09:19:00 GMT

Menopause is a natural part of a woman’s life, but it’s one that can come with symptoms like hot flashes, night sweats, anxiety, brain fog and mood swings which vary at lot from woman to woman.

HRT is the most effective therapy for the management of menopausal symptoms but they have fallen into disrepute following Women’s Health Initiative (WHI) study in 2002 highlighting side effect risks. Women are now more hesitant to take hormonal treatment out of fear of side effects and even gynaecologists are more reluctant in prescribing HRT.

For many women, the transition through perimenopause and menopause is no walk in the park, especially when symptoms are severe or show up all at once. But there’s some good new in all of this, and it’s that nature provides a wide array of vitamins, nutrients and medicinal plants and herbs that help to significantly to relieve menopause symptoms.

Natural supplements for menopause symptoms

The “natural approach” to menopause symptom relief works in a completely different way than many conventional medical solutions like synthetic hormone replacement (HRT). Because vitamins and herbs work with your body to rebalance your hormones and support your overall health, menopause supplements and natural supplements for perimenopause and menopause can actually prevent or reduce the severity of many of the symptoms rather than just masking them temporarily.

Certain plants and herbs can adapt to the needs of your body because they share specific molecular features with your own hormones. This can encourage hormone production, slow it down, or even mimic your own hormones depending on your body’s unique needs.

Herbs and other natural supplements work best when you take them regularly over time. Most herbs work by nourishing and rebuilding, which means they need some time to work their magic, below is a selection of natural supplements along with information on how they are believed to work.

Red Clover Isoflavones

Red clover is a natural hormone replacement that acts like weak estrogens in your body. Because they complement your own, more potent, estrogens, they can help even out both erratic levels of both highs and low estrogen. According to a study published in Obstetrics and Gynecology International, red clover also helps with other menopause-related symptoms like low libido, anxiety/depression, sleep troubles and fatigue. And there’s more scientific good news: red clover’s compounds relieve PMS and improve both women’s heart health and the appearance of skin and hair as we age.

A 2005 study The effect of red clover isoflavones on menopausal symptoms found that compared with the placebo group, red clover isoflavone supplementation in postmenopausal women significantly decreased menopausal symptoms. 60 post menopausal women over 40 years old were double-blindly randomised to receive either a readily available red clover isoflavone supplement (80 mg/day) or placebo for 90 days. Subsequently, after a 7-day washout period, subjects switched to receive the opposite treatment for a further 90 days.

Soy Isoflavones

Isoflavones are part of a group of plant-based chemicals called phytoestrogens. These chemicals act like a weaker form of estrogen in the body. The main isoflavones in soy are genistein and daidzein.

When you eat soy, bacteria in your intestines break it down into its more active forms. Once in your body, soy isoflavones bind to the same receptors as estrogen. Receptors are like docking stations on the surface of cells. When isoflavones bind to some receptors, they mimic the effects of estrogen. When they bind to other receptors, they block estrogen’s effects.

When isoflavones mimic estrogen, they might help reduce hot flashes and other symptoms of menopause.

A 2015 study called Quantitative efficacy of soy isoflavones on menopausal hot flashes found that soy isoflavones can reduce the severity of hot flashes. However, the authors note that it took an average of 13.4 weeks for people to notice the effect. These results suggest that treatment intervals of 12 weeks are too short for soy isoflavones, which require at least 48 weeks to achieve 80% of their maximum effects.

Sage

Of all the symptoms a woman experiences throughout her peri-menopause – and sometimes beyond – hot flashes (or flushes) rank right up there as among the most bothersome. A hot flash is a sudden feeling of intense heat or warmth that seems to come from nowhere, and quickly spreads throughout the body, in particular the face, neck and chest.

The common sage plant (Salvia officinalis), is native to Mediterranean Europe, has a long history of traditional use in supporting a reduction in hot flashes, night sweats and associated climacteric complaints in menopausal women.

In 2019, an interventional clinical trial was published in the International Journal of Reproduction BioMedicine involving 30 women aged between 44–58 experiencing various degrees of menopausal symptoms, recorded by a Menopause Rating Scale (MRS). Participants received a 100mg capsule of sage extract daily for 4 weeks and the severity of symptoms were compared before and after the 4-week supplementation period. Results showed significant differences in the severity of hot flashes, night sweats, panic, fatigue and concentration following supplementation with sage extract.

The authors concluded that Sage was effective for changing the severity of some menopausal symptoms.

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Does Inositol help with fertility and PCOS?

Wed, 29 Jun 2022 11:32:00 GMT

Polycystic ovary syndrome (PCOS) is the most common cause of infertility worldwide and is thought to affect 6% to 10% of women in the reproductive age group, although this rate is believed to be as high as 15%. PCOS is associated with no single clinical symptom and is typically characterised by irregular menstrual cycles or no periods at all, and a difficulty getting pregnant.

What is the role of Myo-Inositol and fertility in women with PCOS?

Research suggests that women with PCOS have an imbalance of the inositol compound in their body.

Inositol is a natural organic compound, similar to glucose, but with several substantially different biological functions. Inositol is produced by the body and is found naturally in foods. It has been studied extensively for use as a dietary supplement due to its many potential health benefits for women with PCOS. Fertility specialists worldwide are keenly interested in inositol because research indicates it can help to promote ovulation and pregnancy.

Inositol helps to increase cells’ sensitivity to insulin. Normally, the cells in our body receive energy by absorbing glucose with the help of this hormone. In PCOS, your cells become less sensitive to insulin, causing increased blood sugar levels since the glucose is unable to be absorbed properly.

Why are fertility specialists are so excited about this natural treatment?

Whilst research is ongoing, a great number of clinical studies have concluded that myo-inositol is a secure and cost-effective alternative in the treatment of PCOS, with no side effects observed in the standard dosage.

In 2004 a clinical analysis on multiple studies of Inositol treatment in women with PCOS demonstrated how this supplement is effective in promoting ovulation in patients - the findings stated:

"Inositol appears to regulate menstrual cycles, improve ovulation and induce metabolic changes in polycystic ovary syndrome".

In 2017 a further study Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials positively concluded:

The present meta-analysis of nine randomised controlled trials revealed that myo-Inositol alone or combined with d-chiro-inositol improves the metabolic profile of women with PCOS, also increasing sex hormone binding globulin (SHBG) when supplementation lasted at least 24 weeks.

In 2021 a study Impact of myo-inositol treatment in women with polycystic ovary syndrome in assisted reproductive technologies reviewed literature on the impact of myo-inositol in PCOS women in assisted reproductive technologies. They concluded that myo-inositol is effective in normalising ovarian function, improving oocyte and embryo quality in PCOS.

When it comes to menstrual cycle disorder in PCOS, Myo-inositol reduces androgen levels (testosterone and androstenedione), corrects the follicle stimulating hormone ratio, restores normal menstrual cycles and induces ovulation. It also increased ovulation frequency and improved egg and embryo quality.

"My-inositol, at a dose of 4 g per day (2 g twice per day), three months prior to ovarian stimulation, is effective in normalizing ovarian function, improving oocyte and embryo quality in PCOS"

Although these are favourable conclusions we've outlined above, people should understand its connection to PCOS while always consulting your health professional before starting any supplements.

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Does Myo-Inositol help with weight loss in women with PCOS?

Mon, 27 Jun 2022 14:44:00 GMT

Polycystic ovary syndrome (PCOS) is a common condition that affects how a woman's ovaries work. It is a condition characterised by hormonal imbalances, irregular periods, and/or the development of small cysts on one or both ovaries (polycystic ovaries)

The exact cause of PCOS is unknown, but it often runs in families. It's related to abnormal hormone levels in the body, including high levels of insulin which is a hormone that controls sugar levels in the body.

The hormonal imbalances, insulin resistance, and inflammation related to this condition can make it difficult for women with PCOS to lose weight.

Even a small weight loss can help to improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality.

Can Myo-Inositol help with weight loss?

If you have PCOS, several supplements may help manage weight and symptoms.

Myo-inositol is a supplement that may lead to weight loss in women with PCOS. In a randomised study in 92 women with PCOS, 50% were given 4 grams of myo-inositol per day for 14 weeks. While those in the inositol group lost weight, those in the placebo group showed weight gain.

Carnitine, an amino acid found in meat, may also lead to weight loss. In a 12-week study in 60 overweight women with PCOS, those who took 250 mg of carnitine per day lost an average of 2.7 kg, compared to a 0.1-kg weight gain in the placebo group.

What is Myo-Inositol?

Myo-inositol is the most common form of inositol found in nearly all plants and animals. Though it used to be referred to as Vitamin B8, inositol is not actually a vitamin. It’s a type of sugar that helps your body process insulin. Myo-inositol is a specific form of inositol.

All cells need myo-inositol to survive. Once they take it in, they transform it to phosphatidylinositol, a crucial component of cell membranes. Myo-inositol also helps orchestrate the activity of hormones.

How can a natural sugar possibly cause someone to lose weight?

The answer lies within the hormone insulin. When you eat, your body starts to break down your food into sugar in your blood (blood glucose).Your pancreas is then supposed to release insulin to help the body move sugar out of the bloodstream to turn it into energy for the rest of your body.

However, if you have a metabolic condition (like diabetes or PCOS), your pancreas may have trouble making insulin and your cells may find it harder to use insulin, known as "insulin resistance".

Insulin resistance is strongly associated with a higher weight; although you can have insulin resistance with a normal BMI, insulin resistance left unchecked can develop into weight gain and diabetes.

That’s where inositol comes in. Inositol can mimic the effects of insulin, so that even if your body has stopped responding to insulin, inositol can still perform a similar function and lower your blood glucose.

Other dietary considerations to help manage PCOS and weight loss

While Myo-Inositol and Carnitine may help with weight loss, there are some very simple dietary and lifestyle considerations to consider which would also make a considerable difference.

Exercise regularly - Exercise is a well-known strategy to improve weight loss.
Reduce your carbohydrate intake - Lowering your carb consumption may help manage PCOS due to carbs’ impact on insulin levels.
Eat plenty of fibre - Because fibre helps you stay full after a meal, a high-fiber diet may improve weight loss in women with PCOS.
Eat plenty of protein - Protein helps stabilise blood sugar and increases feelings of fullness after a meal.
Eat healthy fats - Having plenty of healthy fats in your diet may help you feel more satisfied after meals, as well as tackle weight loss and other symptoms of PCOS.
Eat fermented foods - Healthy gut bacteria may play a role in metabolism and weight maintenance. Studies suggest that women with PCOS may have fewer healthy gut bacteria than women without this condition.
Limit processed foods and added sugars - Processed foods and added sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity .
Reduce inflammation - chronic inflammation which is common in women with PCOS is linked to obesity. A diet like the Mediterranean diet, which is high in fruits, vegetables, whole grains, olive oil, and omega-3-rich foods, such as fatty fish may protect against inflammation.
Get enough sleep - If you have PCOS, you may experience sleep disturbances, including excessive daytime sleepiness, sleep apnea, and insomnia. Lack of sleep has been shown to increase the activity of hormones that drive hunger, such as ghrelin and cortisol, which may cause you to eat more throughout the day.
Manage your stress - Because stress is a risk factor for weight gain, managing your stress can help manage your weight.

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Lower your cholesterol naturally

Tue, 12 Oct 2021 11:30:00 GMT

What is Cholesterol?

Cholesterol is a waxy, fat-like substance produced by the liver and found in all animal-sourced food. It's vital for health as it is used by the body to protect nerves, make cell tissues and produce certain hormones such as vitamin D.

What is the difference between HDL and LDL Cholesterol?

There are two types of cholesterol: 'good' HDL cholesterol and 'bad' LDL cholesterol, which travel through your blood wrapped up in protein particles called 'lipoproteins'. HDL stands for High Density Lipoprotein and LDL stands for Low Density Lipoprotein.

Too much 'bad' cholesterol can build up in your arteries causing them to harden, which restricts the blood flow to your heart and increases your risk of heart disease. 'Good' cholesterol helps to control the amount of bad cholesterol in your blood by transporting excess LDL cholesterol from your arteries to your liver for removal.

The balance of 'good' and 'bad' cholesterol is important thing to be aware of and is one factor influencing your risk of heart disease. Recent research has further shown that high levels of cholesterol in mid-life (below the age of 65) is also a risk factor in the development of dementia in later years.

There are a number of genetic, health and lifestyle factors that can raise your cholesterol levels, including:

Having an immediate family member with high cholesterol
Having an immediate family member under the age of 60 who had suffered a heart attack, stroke or angina
Having type 2 diabetes
Being physically inactive
Smoking
Following a diet high in animal and saturated fats

As mentioned above. the cholesterol in your bloodstream comes from two main sources - that which you make in your liver is around 800mg per day, and that which is absorbed from your diet is typically around 300mg per day.

Diet to lower cholesterol

Unsaturated Fats

Cutting down on saturated fat and replacing it with 'good' unsaturated fats is an effective way to lower your cholesterol. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Examples of foods containing monounsaturated fats include olive oil, avocados, almonds, pumpkin and sesame seeds. Examples of foods containing polyunsaturated fats include sunflower and flaxseed oils, walnuts, fish and rapeseed oil.

Omega 3's are a very important type of polyunsaturated fat. The body can't make these so they must be obtained from food. Oily fish is an excellent source of omega-3 fats, good plant sources include flax seeds, walnuts and rapeseed oil. Or you can opt for a supplement.

Fibre

Fruits and vegetables are the corner stone of a nutritionally balanced diet. They contain vitamins, minerals and plant chemicals which help you to stay healthy.

Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol. It blocks some cholesterol from being absorbed from the intestines into the blood stream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, broccoli, apples, strawberries and prunes are also good sources. As well as good fats, nuts also contain fibre which can help block some cholesterol being absorbed into the blood stream from the gut.

Beta glucans

Oats and barley are grains which are rich in a type of soluble dietary fibre called beta glucan. Eating around 3g of beta-glucan daily as part of a healthy diet and lifestyle is strongly linked to improving cholesterol levels and boosting heart health. When you eat beta glucan, it forms a gel which binds to cholesterol-rich bile acids in the intestines. This helps limit the amount of cholesterol that is absorbed from the gut into your blood. Your liver then has to take more cholesterol out of your blood to make more bile, which lowers your blood cholesterol.

Like many fibers, beta glucan is available in supplement form but it can also be found in whole grains, oats, bran, wheat, and barley. Baker’s yeast and some types of fungi, such as maitake and reishi mushrooms also contain beta glucan.

It is important to use caution when taking beta glucan supplements if you have conditions such as rheumatoid arthritis, lupus, multiple sclerosis, asthma, and inflammatory bowel disease. This is because your immune system is already overactive. It is recommended that you talk to your doctor before taking supplements if you have any chronic health conditions.

Plant sterols

Sterols are plant chemicals which are a similar size and shape to cholesterol. They are so similar in fact that they compete for the same receptors in the small intestine. This means that when you eat food containing plant sterols they block cholesterol absorption into the blood stream and therefore help to lower the cholesterol circulating in your blood.

Small amounts of sterols can be obtained from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but it’s not enough to lower cholesterol. Food companies have developed foods with plant sterols added to them, such as yogurt drinks, fat spreads, milk and yogurts. Or you can opt for a supplement.

A review of existing scientific evidence has lead to an authorised health claim that plant sterols can lower blood cholesterol and these effects can be seen within 2-3 weeks of daily use.

The optimum cholesterol lowering dose is up to 3g of plant sterols per day - there is no evidence to support taking larger amounts is any more beneficial to health so don't waste your money.

It is important to note that to be effective any plant sterol fortified foods or supplements need to be consumed at meal times. This is because they work by mixing with the food in your intestines.

Studies have shown that products containing plant sterols are safe to use in conjunction with statins, in fact because they work in a different way to statins, taking them both together can form a very effective two-pronged approach to treat high cholesterol. Always check with a doctor first though and never stop taking any medication without seeking professional advice first.

Exercise, lose weight and don't smoke!

In addition to eating the right diet, supported by the right supplements, proven ways to maintain healthy cholesterol levels are to exercise, lose weight if you're overweight and don't smoke!

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World Heart Day

Tue, 28 Sep 2021 12:57:00 GMT

World Heart Day is on the 29th September 2021, its a chance to educate yourself on all things heart health. The day raises awareness about the risks of cardiovascular disease, including heart disease and stroke.

Risk factors, such as diabetes, high blood pressure and high cholesterol, all increase your chances of developing heart and circulatory diseases. Being over-weight, smoking and lack or exercise are also big impactors on heart health.

What can you do to keep your heart in top condition?

Exercise

Exercise helps your heart to learn to pump oxygen around your body more efficiently, by strengthening and toning the muscle tissue of the heart. The fitter you get, the slower your heart beat and the better your blood pressure. Your body also learns to better extract oxygen from your blood. It helps improve blood flow by improving connections and branches between blood vessels allowing the blood to travel more freely.

A major risk factor for heart disease is being over-weight. Regular exercise, as long as it's coupled with the right diet, is a great weight to reduce your weight. Try for around 30 minutes of moderate physical activity every day.

Diet

Everyone should aim for a well- balanced diet providing a range of nutrients but there are certain foods that are particularly important for the health of your heart.

A heart healthy diet is one that is controlled in portion size, contains plenty of vegetables, fruits and whole grains, unhealthy fats are kept to a minimum and protein sources are lean. Limiting salt (sodium) is an important part of a heart healthy diet as eating too much salt can lead to high blood pressure, a risk factor for heart disease.

Vegetables and fruits are good sources of vitamins and minerals, they are also low in calories and rich in dietary fiber. Plants and plant-based foods contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may also help you cut back on higher calorie foods, such as meat, cheese and highly processed snack foods.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.

Reducing the amount of saturated and trans fats you eat is an important step to reducing your blood cholesterol and lowering your risk of coronary artery disease. A high blood cholesterol level can lead to a build-up of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

Lean meat, poultry and fish as well as low-fat dairy products and eggs are some of your best sources of protein. Fish is also a good alternative to high-fat meats - those rich in omega-3 fatty acids can lower blood fats called triglycerides. High triglycerides are known to contribute to the risk of heart disease and other diseases of the heart and blood vessels. The highest amounts of omega-3 fatty acids are found in cold-water fish, such as salmon, mackerel and herring. Other sources include flaxseed, walnuts, soybeans and rapeseed oil.

Beans, peas and lentils also are good, low-fat sources of protein and contain no cholesterol, making them great substitutes for meat.

If you struggle to maintain a healthy well-balanced diet then taking supplements can counter that nutritional shortfall.

Supplements for heart health

Co-enzyme Q10 and Ubiquinol

Co-enzyme Q10 is found in all cells of the body and in a particularly high concentration in the heart. CoQ10 is used for energy production and is often referred to as “the body’s spark plug”. The heart is the most energy-demanding organ in your body hence why Co-Q10 is found there so abundantly.

Levels of coenzyme Q10 within the body declines with age, which is why ubiquinol supplements are popular with those over the age of 50 to reduce the effects of coenzyme Q10 deficiency.

Ubiquinol is the most absorbable form of co-enzyme Q10. It's particularly beneficial for your heart health by reducing markers associated with inflammation and by acting as an antioxidant in your blood to prevent atherosclerosis (narrowing of the arteries).

Omega-3 fatty acids

A daily intake of 250mg of EPA and DHA supports:

normal cardiac function
the maintenance of normal blood pressure
the maintenance of normal blood HDL-cholesterol and LDL-cholesterol concentrations
the maintenance of normal blood concentrations of triglycerides.

The Omega 3 fats EPA and DHA can help protect the heart and blood vessels from disease by lowering triglycerides (a fat that enters our blood after a meal), improving circulation (blood flow around the body), preventing blood clots, lowering blood pressure and keeping the rhythm of your heart steady.

A fish-free source of omega-3's comes in the form of ALA - this can be found in flaxseed oil, walnuts, pumpkin seeds, linseed, chia and hemp seeds.

Plant Sterols

Plant sterols work by stopping cholesterol from the things we eat being absorbed in the small intestine. As a result, plant sterols can keep your cholesterol levels at the normal level, or even better, help lower your blood cholesterol and thus reduce a risk factor in the development of coronary heart disease. Consuming 800mg of plant sterols daily helps to maintain normal cholesterol levels while a cholesterol-lowering benefit is obtained with a daily intake of 1,500mg – 3,000mg plant sterols.

Magnesium

Magnesium is referred to as the “spark of life” and has a very important role in supporting the nervous system and muscle function, including the heart muscle.

Magnesium is central to a healthy heart rhythm because it's involved in transporting other electrolytes, such as calcium and potassium, into cells. Electrolytes are all-important for nerve signals and the muscle contractions of a normal heartbeat.

Magnesium is responsible for regulating blood pressure and glycaemic control and is therefore critical to the normal functioning of the cardiovascular system.

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Get ready for Winter

Fri, 03 Sep 2021 12:26:00 GMT

Well, we're nearly at the end of another good old British summer - it would have been nice to see a little bit more actual summer sunshine but that's English weather for you! Soon we will be heading into the Autumn season, the days will getter shorter and there will be even less of the sun's rays reaching us.

Vitamin D is essential for both physical and mental health

Feeling the warmth of sunshine on our skin, is for many, an instant mood booster. However, while it's great for putting a smile on our face and a spring in our step it is also vitally important for vitamin D production; that's why many refer to it as the 'Sunshine Vitamin'. Vitamin D is essential for both physical and mental health and is most well-known for its role in maintaining healthy bones. It is needed for the body to absorb calcium and phosphate from our diet, minerals that are important for strong bones, as well as healthy teeth and muscles. It is also very important for facilitating a normal immune system, improved resistance against certain diseases, regulating mood and warding off depression.

During autumn and winter UK doesn't get enough sunlight for vitamin D synthesis

In the UK, sunlight-induced vitamin D synthesis is only effective between late March and September and not from October onwards throughout the winter months, this is because the sun is too low in the sky and does not contain enough UVB radiation. Unfortunately, we cannot turn to food to top up levels during this time because vitamin D is found naturally in only a limited amount of foods: oily fish, red meat, liver and eggs are all natural sources. And even though these foods contain vitamin D, it is not in large enough amounts to make it possible to get what our bodies need from diet alone.

Supplementation is essential

Therefore, now is the time to prepare yourself for winter and start thinking of a strategy to prevent a vitamin D deficiency - a rounded approach is always best so this means eating as many foods containing Vitamin D as you can as well as taking a good quality supplement.

For vitamin D to have the maximum beneficial effect there are some other key nutrients (cofactors) that your body needs to have available - these include magnesium, vitamin K, and zinc so ensure that your diet contains plenty of these nutrients too.

It is important to note that some of us are more at risk of not having enough vitamin D even in spring and summer, including those with dark skin, those who are not outdoors often or cover up their skin when outdoors, or those in care homes. These groups of people are advised to take a vitamin D supplement all year round.

Public Health England state the recommended dose of vitamin D is 10 micrograms (400 International Units (IU)) per day however if you are unable to find a vitamin D supplement providing 10 micrograms (400 IU), products providing up to 25 micrograms (1000 IU) are suitable for everyone.

It's National Marine Week!

Tue, 27 Jul 2021 15:11:00 GMT

Did you know that it's national marine week (24th July to the 8th August)? The ocean covers 70% of the Earth's surface, provides 80% of the world's biodiversity produces over half the world's oxygen.

Marine-themed activities will be going on across the country to celebrate the amazing wildlife found in the seas around the UK and we thought it the perfect chance, as a user of marine ingredients, to talk about our efforts to conserve the health of our oceans and its inhabitants.

Sustainably sourced Antarctic Krill Oil

Krill is a vital species in the food chain and can only be fished in a sustainable way. Krill is rich in Omega-3 fats and the naturally occurring and powerful antioxidant Astaxanthin. The market for krill oil is growing and so krill fisheries need to be well-managed; this means fishing should be informed by science and research and closely monitored to ensure it is sustainable.

Just Vitamins' Krill Oil is sourced from Aker BioMarine, a company with sustainability and eco-harvesting at its heart. Aker BioMarine has partnered with the Antarctic and Southern Ocean Coalition (ASOC) and WWF-Norway to establish the Antarctic Wildlife Research Fund (AWR). The fund's purpose is to facilitate and promote Antarctic marine ecosystem research. Since it started the AWR has funded many research projects that will improve the management of the fishery for Antarctic krill.

In 2020, Aker BioMarine received its third consecutive certification from the Marine Stewardship Council (MSC) for its sustainable Antarctic krill fishery. All MSC certified fisheries have been assessed against the MSC Fisheries Standard, a science-based set of requirements for sustainable fishing. Aker BioMarine was initially certified in 2010 and was the first krill company to carry the MSC ecolabel.
One of the key things that the independent assessors noted was that Aker BioMarine takes a precautionary approach to catch levels and has minimal bycatch. In fact, Aker BioMarine is a significant contributor to the monitoring of the krill biomass. Compared to other fisheries where precautionary catch limits are commonly set to 10% or more, the total allowable krill catch is limited to less than 1% of the stock biomass, leaving more than 99% of the biomass for krill feeding predators.

In the same vein, Aker BioMarine, including other major Antarctic krill fishing companies, have also formed the Association of Responsible Krill Harvesting Companies (ARK). ARK fisheries have agreed to restrict fishing to help protect marine animals that feed on krill. Notably, the fisheries will not operate close to penguin colonies during the breeding season. This action followed a campaign from Greenpeace in 2018.

For the sixth year in a row, Aker BioMarine's Krill fishery received an “A” rating from the Sustainable Fisheries Partnership (SFP). The independent report states that the fish stocks are listed in “very good condition,” and the Antarctic krill fishery in the Atlantic Southern Ocean is once again singled out as being particularly well-managed.

Aker Marine have pledged to continue to work actively to protect ecosystems, reduce their industrial footprint, and contribute to future healthy and sustainable nutrition systems, you can read more about their new and ambitious sustainability goals here.

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2 million British adults haven’t had an eye test in more than 5 years

Wed, 18 Nov 2020 10:59:00 GMT

Did you know that as an adult you should get yours eyes tested at least once every 2 years? If you notice any changes to your visions then book in straight away.

Eye-related health problems in the UK are set to reach epidemic proportions

Many eye health issues can and will resolve themselves but others, if not properly treated, can lead to permanent changes in vision. Getting tested regularly allows your optician to diagnose issues early as well as keep on top of other health issues such as high blood pressure, diabetes and high cholesterol. In fact, as these conditions can be present without any noticeable symptoms your optician can be the first to diagnose them by examining blood vessels and nerve fibers within the eye.

Half of cases can be avoided with better eye care

Recent data released by the International Agency for the Prevention of Blindness revealed that eye-related health problems in the UK are set to reach epidemic proportions within the next three decades. As many as 50% of cases related to vision impairment could however be avoided with better eye care. The time to take preventative measures is now.

If you notice any changes within your eyes then of course it's always better to get them checked, however insignificant it may feel, but never ignore things like eye pain, blurred vision, burning or floaters with flashing lights. Redness and irritation can also be a sign that you need to start taking better care of your eyes, whether this is via dietary means or by reducing their exposure to digital devices.

Nutrition is key

Dietary help includes packing in foods rich in antioxidants, omega-3 fats, beta-carotene, vitamin A,C and E and particularly the eye health saviours lutein and zeaxanthin.

Orange and yellow coloured fruits and vegetable including carrots, sweet potatoes, cantaloupe melon and apricots are all great sources of beta-carotene, which the body converts into vitamin A, a nutrient that can help protect against eye infections, dry eyes and night blindness.

Egg yolks and green leafy vegetables such as kale, spinach, lettuce and broccoli are rich sources of lutein and zeaxanthin, which can protect eye tissues from the damaging effects of blue light (emitted from the sun and digital devices) as well as reduce the risk of eye changes related to ageing, particularly age related macular degeneration.

Blueberries are full of antioxidants, which may reduce your risk of cataracts and glaucoma. They are particularly rich in anthocyanins (a potent antioxidant) that bolster collagen structure in the retina and provide extra vision protection. They also may improve vision in those with normal tension glaucoma, a form of the disease that damages the optic nerve. Anthocyanins are found in other purple, blue and dark red foods like red or purple grapes, blackberries, pomegranates and cranberries.

If you are not confident that your diet contains enough of the foods listed above then a supplement is a fantastic fail safe. An eye health supplement, containing Lutein, Zeaxanthin and Meso-Zeaxanthin as well as Vitamin A can help protect the health of your eyes now, so they are able to serve you better in older age.

If you are a woman reaching menopausal age you may notice your eyes becoming dryer, this is caused by hormonal changes, particularly low levels of estrogen and androgens. It's not just women though, as we age (over 50) the risk of dry eyes increases regardless of sex.

The best nutritional supplements to reduce dry eye symptoms contain omega-3 fatty acids. Omega-3s, especially molecules described as long-chain EPA and DHA, are anti-inflammatory. It appears that by reducing inflammation, particularly inflammation of the tear glands and the surface of the eye, omega-3 supplements can reduce or prevent dry eye problems in many individuals. Omega-3s can also reduce the risk of developing age-related macular degeneration by up to 40% so if your diet doesn't contain enough oily fish then it's strongly recommended you consider taking an omega-3 supplement.

Protect yourself against blue-violet light

We know that ultraviolet light can impact vision because it can travel through the lens to the retina where it damages the cells there. This is why it's important to protect your eyes from bright sunlight by wearing sunglasses that block 100% of UVA and UVB light. However less is known about blue light, this is at the same end of the light spectrum as UV, i.e it has short wave lengths and therefore more energy. The main source of it is the sun but it is also emitted by TV's, computer screens and smart phones. In comparison to the sun digital devices emit relatively small amounts of blue light, the issue however is the amount of time we spend on digital devices and the proximity they are to our faces. In other words, the cumulative effect over time as blue light passes through the lens to the retina. Damage to the retina can cause vision problems such as age-related macular degeneration, which can lead to permanent vision loss. Macular degeneration is the most-common reason for blindness in adults in the western world.

The powerful carotenoids mentioned above, Lutein, Zeaxanthin and Meso-Zeaxanthin are all naturally found in the macular of the human eye, they protect the health of the eye by absorbing damaging blue light rays. You can help support this natural protective function by ensuring your diet is full of the right foods, as listed above, or by taking a eye care supplement.

The other problem caused by over use of digital devices is visual fatigue, this is becomingly increasingly common in the UK. The problems is made worse where the pixels on screens constantly refresh, causing the eyes to constantly refocus. Eye strain can be reduced by following the 20-20-20 rule - this means taking a break from screens every 20 minutes, focus on something 20 feet away for 20 seconds.

In summary

There is so much you can do now to protect the health of your eyes in later life, so take charge and do it! Poor diet, UV exposure, increased screen time, smoking and drinking excessively can all take it's toll. But with the right food choices, support from supplements, regular exercise and of course ditching the smoking and excessive drinking you can improve the health of your eyes, and the rest of your body for that matter!

Autumn is the time to build a stronger immune system

Mon, 09 Nov 2020 11:38:00 GMT

Autumn time and the changing season is for many synonymous with the onset of coughs, colds, sniffles and snot. We all start to think about our immune systems around this time of year however there has been a particularly intense focus on immunity due to Covid-19, with many more of us looking to diet and supplementation to ensure that we are protecting ourselves as much as possible for winter.

There are two parts to your immune system

There are two parts to your immune system, the innate immune system which is the first level of protection and then the adaptive immune system which kicks in to enhance the innate system if the body becomes infected with a particular pathogen.

Our innate immune system is made up of our skin, our gastrointestinal tract and our respiratory tract. Things like gastric acid and mucus in the respiratory system stop invaders from getting into the body. The innate system is also made up of immune cells that work to detect and destroy bacteria and other harmful organisms by engulfing and killing them.

The adaptive immune system is more specialised - it has the ability to recognise a part of a micro-organism, memorise it and then produce compounds called immunoglobins to neutralise the pathogen. This means that when the body encounters it again it can quickly produce the compounds it knows can kill it. This is how immunisations and vaccinations work.

The concept of boosting your immune system sounds very straight forward however it's not as easy as popping a few pills and bob's your uncle. If only. Instead you have to think about it as a process to be tackled on a daily basis over a period of time. The benefits of some vitamins and minerals take longer to see than others, for example vitamin C is water soluble to absorbed straight away while vitamin D is fat soluble so its stored in fat cells rather than circulating around the body.

So don't wait until you feel poorly and run down, start building your health up now to ensure your immune system is in tip top condition for when it does have to deal with an onslaught of winter bugs.

A weakened immune system can be helped with simple diet changes

Many of us do not get enough vitamin D, which is produced by the body when we’re exposed to sunshine, it could be said that we don’t get enough of it during the summer and let alone in the winter.

Vitamin D itself is vital for the adequate functioning of the immune system but also enhances the body’s absorption of other vitamins and minerals like calcium, iron, magnesium, zinc and phosphate.

Oily fish, such as pilchards, sardines, mackerel and some salmon are a good source of vitamin D and also high in omega-3 fatty acids, which may also help enhance the function of the immune cells.

And it goes without saying that you should be eating at least five portions of fruit and veg a day!

Not only do vitamins and minerals optimise the immune system, they have an anti-inflammatory effect too, so if the immune system over-responds, these micronutrients can help resolve the inflammation this causes. These vitamins and minerals also help the body produce anti-bacterial compounds that fight infection within the body while compounds known as polyphenols support immunity.

A healthy diet has therefore never been more important - if you feel you are not achieving balance then a multivitamin can help bridge the shortfall. Alternatively consider targeted supplements to support your immune system including vitamin D, vitamin C, zinc, selenium, echinacea and probiotics.

Foods that help to support a healthy immune system

Salmon - not only does salmon supply your body with vitamin D, but it's also loaded with immune-supporting omega-3 fatty acids.

Broccoli - this awesome vegetable is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

Eggs yolks - they contain the important nutrient vitamin D, along with other key vitamins and minerals for immune support, like selenium.

In fact the egg yolk is a nutrition powerhouse, containing calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. They are also a good source of B vitamins, vitamin A, E and K.

Garlic - it’s immune-boosting properties appear to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Fortified orange juice - a regular glass of fortified orange juice can give your body as much as 15% of the daily requirement of vitamin D, along with 100% of your daily vitamin C requirements.

Further to this 100% orange juice contains a natural plant chemical, or flavonoid, that may offer health benefits to humans. In fact, research suggests that among those who consumed flavonoids, there was a 33% decrease in upper respiratory tract infections, compared with those who did not consume flavonoids.

Beef - enjoying lean beef in moderation can be a part of a healthy diet. Beef is a natural source of vitamin D, as well as other immune-supporting nutrients like zinc.

Spinach - this leafy green is rich in vitamin C and is also packed with numerous antioxidants and beta carotene, both of which may increase the infection-fighting ability of our immune systems.

It can be said that every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as avoiding smoking, eating a diet high in fruits and vegetables, exercising regularly, maintaining a healthy weight, drinking in moderation, getting good quality sleep, maintaining a good hygiene routine and minimising stress. It's not rocket science, just healthy living.

Uk government changes it's stance on Vitamin D and Covid-19

Mon, 02 Nov 2020 10:06:00 GMT

The UK's Health Secretary, Matt Hancock, has outlined measures being taken by the country's government after a u-turn on policy that previously dismissed the positive effects of vitamin D on COVID-19.

'...vitamin D can help with broad health and that there is no downside to taking it.'

In a parliamentary session last month he said:

"I have asked the scientists to look once again at the impact of vitamin D on resistance and immunity."

"There has been some updated evidence that has come to light in the past few weeks and I want to ensure that it is fully taken into account."

"I can also tell the hon. Lady that we will be increasing the public messaging around vitamin D to make sure that people get the message that vitamin D can help with broad health and that there is no downside to taking it and therefore people should consider that."

This statement was in stark contrast to previous comments made in which Hancock stated government-led research found vitamin D did 'not appear to have any impact' on alleviating the virus.

Following the statement scientists and MPs heavily criticized Mr Hancock for 'ignoring' the increasing number of studies which show vitamin D is linked with better Covid-19 outcomes.

Health chiefs have long advised that vitamin D supplements should be taken by adults in the UK over the winter months due to the fact there is less sunshine. The NHS updated its guidance this spring to recommend people supplement all year round because lockdowns may cause people to spend more time indoors.

Growing body of evidence from around the world

A number of studies in recent months have added to a growing body of evidence from around the world that suggest the immune-boosting vitamin could offer some level of protection against the virus. One of the most comprehensive so far was that conducted by the University of Cordoba in Spain and published last month in the Journal of Steroid Biochemistry and Molecular Biology.

Other research includes a study by Northwestern University, published in May, found Covid-19 patients with a severe Vitamin D deficiency are twice as likely to experience major complications and die.

A recent study, published earlier this month by University of Birmingham, analysed blood samples from 392 NHS workers at University Hospitals Birmingham NHS Foundation Trust. It found that 72% of NHS workers who were lacking vitamin D also tested positive for Covid-19 antibodies, a sign of previous infection. This compared to just 51% for those who had a sufficient amount.

This was backed up by a study published online in July by Tel Aviv University, Israel, who looked retrospectively at vitamin D levels in 782 people who tested positive for coronavirus and compared them with healthy people. It found people with vitamin D deficiency (below 30 ng/ml) were 45% more likely to test positive and 95% more likely to be hospitalised.

Another study by the University of Chicago assessed 500 Americans' vitamin D levels before analysing their risk of catching Covid-19. They found 60% higher rates of Covid-19 among people with low levels of the 'sunshine vitamin'.

Clinical trail from Queen Mary University of London

Researchers from Queen Mary University of London launched a new clinical trial last month to investigate whether taking vitamin D could protect people from COVID-19. This trail is called CORONOVIT and will operate for six months and include over 5000 people. It is designed to assess if a 'test and treat' approach to correct vitamin D deficiency reduces the severity risk of COVID-19 as well as other lung conditions.

Participants will receive their vitamin D tests and supplements to their homes, it will involve a finger prick test which will be sent back via post and processed in a NHS lab. Those with low vitamin D levels will then be sent a 6 month supply of either a 800IU or 3200IU daily supplement.

The research team will then track any incidence of an acute respiratory infection in participants to see if vitamin D supplementation has affected the risk and severity of the infection.

Lead researcher professor Adrian Martineau from Queen Mary University said:

"There is mounting evidence that vitamin D might reduce the risk of respiratory infections, with some recent studies suggesting that people with lower vitamin D levels may be more susceptible to coronavirus."

"Many people in the UK have low vitamin D levels, particularly in the winter and spring, when respiratory infections are most common. Vitamin D deficiency is more common in older people, in people who are overweight, and in Black and Asian people - all of the groups who are at increased risk of becoming very ill with COVID-19."

"The CORONOVIT trial will test whether higher doses of vitamin D might offer protection against winter respiratory infections including COVID-19."

Scientists recommend a vitamin D intake of 4000 IU daily

Tue, 20 Oct 2020 11:13:00 GMT

The link between vitamin D status and the incidence and severity of COVID-19 symptoms has been leading recent medical research during this pandemic.

You might be surprised to know it is not a new idea, interest in a potential role for vitamin D in the prevention or treatment of acute respiratory infections dates back to the 1930s, when cod liver oil was investigated as a way of reducing industrial absenteeism due to the common cold.

Striking overlap between risk factors for severe COVID-19 and vitamin D deficiency

It's hard not to see the overlap between risk factors for severe COVID-19 and vitamin D deficiency, including obesity, older age, and Black or Asian ethnic origin as anything other than striking. This has led some researchers to hypothesise that vitamin D supplementation could hold promise as a significant aid in the global fight against COVID-19.

Scientists urge recommendations for vitamin D intake be increased to 4000 IU daily

Earlier this month Nutraingredients.com reported on the formation of an alliance of researchers and doctors whose aim is to encourage governments to increase recommendations for vitamin D intake to 4000 IU daily. Underpinning this goal is the belief that taking vitamin D at much higher doses than the 400 IU the government currently recommends could reduce COVID-19 hospitalisations.

Dr Gareth Davies, a member of the alliance and an independent coronovirus research scientist, suggests there is a lack of understanding of how vitamin D works within the body. Whilst it is referred to as a vitamin it is in fact a hormone essential to the functioning of both the innate and adaptive immune system. The group action therefore also involves a public awareness campaign as well as petitions and calls to MPs.

In June the UK government ordered an evidence review into vitamin D and COVID-19, the NICE report that followed concluded that there was no evidence to support taking vitamin D supplements to prevent or treat COVID-19. This caused uproar amongst nutrition and industry experts with criticism focused around the fact that it included only 5 papers ignoring a vast amount of pre-preprint studies, excluded on the basis they were yet to be peer-reviewed. It also ignored thousands of studies published on prior coronoviruses and vitamin D.

Dr Davies' response to concerns regarding overdosing is:

"People make this hormone when their skin is exposed to the sun. If there is a danger of people overdosing on this hormone then where are those people and why aren't we overdosing when we spend too much time in the sun? Coronovirus has killed one million people and governments are concerned about vitamin D overdosing!"

The NHS website it states that during autumn and winter (from October until the end of March) the sun isn't strong enough in the UK to produce vitamin D. That means we have to rely on getting it just from the food we eat; this includes oily fish, red meat, liver and egg yolks. If you're not regularly including these foods in your diet then you are at risk of not getting enough vitamin D. Taking a supplement therefore helps to keep levels of the vitamin topped up during winter months. The NHS also advises that people do not take more than 4000 IU daily as it could be harmful.

Current UK recommendations for vitamin D intake are conservative

Martin Hewison, Professor of Molecular Endocrinology at the University of Birmingham and an expert on the subject of vitamin D who is not part of the alliance, agreed the current UK recommendations for vitamin D intake are very conservative:

"400 IU/day is not meant to optimise vitamin D but it is simply a level that SACN estimated that most UK people can reach to avoid severe vitamin D deficiency."

"However, we do not know what the optimal level of vitamin D is for good immune function because these studies have simply not been carried out."

Despite this statement, Professor Hewison acknowledges the position of those recommending 4000 IU daily and puts forward two important questions that are still to be answered: Is vitamin D protecting against actual COVID-19 infection in the general population? Does vitamin D improve prognosis once you are infected? He says:

"The answer may be both but I am guessing that the requirements for vitamin D are difference for these two facets of COVID-19, Possibly you need higher levels to protect once you are infected."

It would seem uncontroversial to conclude that we should be more rigorously promoting efforts to achieve reference nutrient intakes of vitamin D. The benefits of vitamin D for bone and muscle health are well known and backed by science, but there is a chance that it might also reduce the impact of COVID-19 in populations where vitamin D deficiency is prevalent. One could say there is nothing to lose and potentially much to gain from a vitamin D intervention.

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Black pepper and turmeric have been found to aid in weight loss

Tue, 30 Jun 2020 12:14:00 GMT

The active ingredient within turmeric is curcumin and it's known for its prowess as an antioxidant and anti-inflammatory. Unfortunately though, it is also known for its very low bioavailability. This means that you can consume turmeric but can't easily absorb it into the body in order to benefit from it.

This is because turmeric dissolves in fat rather than water, and due to the fact that our digestive system contains quite a lot of water, we excrete the turmeric we ingest via our stools.

However there is a way to rectify this problem and it comes in the form of black pepper. Black pepper contains a substance called piperine, this substance is known to increase the bioavailability of nutrients full stop, not just turmeric.

The liver gets rid of foreign substances by making them water-soluble so that they can be excreted, and piperine can inhibit this process so that curcumin is not excreted. This explains how piperine can help to make curcumin more bioavailable.

Can help you lose weight

Previous research has found that black pepper and turmeric together can help you lose weight - the curcumin has been found to prevent fat accumulation and even help to burn fat while the piperine in black pepper has thermogenic properties. The word “thermogenic” literally means heat-producing. When your body burns calories, it generates more heat, so substances that boost metabolism or fat burning are considered thermogenic.

In 2016 a study published in the Journal of Nutritional Biochemistry reported on evidence found that curcumin can actually change fat cells. We have two types of fat in our bodies, white fat cells and brown fat cells. White fat cells are lazy, though don't do anything other than store fat while the brown fat cells are active, they burn fat to produce heat and energy. The browning of white fat cells is desirable as tipping the ratio of white to brown fat cells in favour of brown is one way to improve your metabolism and fight off weight gain.

Cognitive health booster

It doesn't actually matter if you're young or old, we all look for ways we can feel mentally sharper however memory impairment is something that we worry increasingly about as we age.

A 2010 study published in the journal Life Sciences found that curcumin can decrease memory impairment and this is in-line with other research that suggests both turmeric and black help may help protect cognitive ability and memory in Alzheimer’s disease.

Natural anti-depressant

Modern living means many of us are battling stress and anxiety on a daily basis and therefore fnding natural ways to manage our own mental health is becoming more important.

Turmeric and black pepper could well provide the answer - some research has found that adding piperine to curcumin resulted in a significant increase in its 'anti-depressant' effects, including boosting the neurotransmitter activity of serotonin and dopamine (signaling compounds in the body that help you feel good), compared to curcumin on its own.

A study published in the journal Psychopharmacology also found similar results; that curcumin on its own can increase serotonin and dopamine levels, but when administered in conjunction with piperine, there is even greater neurochemical activity.

Please note

Please note that the piperine in black pepper not only allows greater absorption of curcumin but has also been found to affect the way some drugs are metabolised and absorbed within the body. The consequences of this could be that some medications to have an increased and possibly dangerous effect. It's important that you always consult with your doctor before taking any supplements or dietary changes, especially if you have a pre-existing health condition and/or are taking other medications.

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UK government urged to evaluate role of gut microbiome in coronovirus

Wed, 17 Jun 2020 14:57:00 GMT

As reported in the Daily Mail recently, more than 120 of the UK's most prominent scientists have written to the Health Secretary, Matt Hancock, asking him to investigate the link between the gut microbiome and coronovirus, citing a growing body of compelling research that puts those with poor gut health at higher risk of suffering severe COVID-19.

Inflammation and lower immunity linked with unhealthy gut

Research has repeatedly linked inflammation and lower immunity with an unhealthy gut microbiome, and both of these also play in role in the severity of the disease.

COVID-19 is particularly dangerous for people with weakened immune systems that are unable to fight back against the virus - the gut microbiome and diet are linked to immune system function.

Heart health and a lowered risk of developing diabetes are also linked to a health microbiome - both cardiovascular health and diabetes are risk factors for COVID-19.

There is also growing evidence that people with risk factors linked to inflammation - also linked with an unhealthy gut microbiome - may have worse outcomes if they contract COVID-19.

In light of that fact that the formulation of a vaccine for the coronovirus is still a long way off, academics are appealing to the government to assess the microbiome link and consider promoting a balanced diet as a way to protect against COVID-19.

Research is compelling

The initial statement, authored by professor Glenn Gibson and Dr Gemma Watson from the university of Reading together with Dr Kirsty Hunter of Nottingham Trent University called for "attention to be given to emerging but convincing evidence that gut health may be related to COVID-19."

"The research is compelling, earlier this year we started seeing papers coming out of China suggesting a link between human response to COVID-19 in our lung/respiratory tract and the state of the gut microbiome (which in turn can be modulated by diet and improved by probiotic and prebiotic approaches)."

'The evidence has since grown, with more research ongoing, which is why we strongly recommend that the Government and their scientific advisers evaluate this further.'

The letter was sent on behalf of the All-Party Parliamentary Group (APPG) on the Human Microbiome.

A healthy gut is achieved through eating a balanced and varied diet rich in leafy vegetables and fruit, and eating enough probiotics and prebiotics - which stimulate 'good' gut bacteria that keep the digestive system healthy, according to the scientists.

Role of probiotics and prebiotics

The statement issued by the APGG highlights the role of probiotics and prebiotics with references to their efficacy in reducing the incidence and duration of common upper respiratory tract infections.

"Some probiotics and prebiotics work be regulating immunity, including anti-inflammatory properties. Other mechanisms of effect include enhancement of the intestinal epithelial barrier competition with pathogens, acidification of the gut and adhesion to the intestinal epithelium."

"At the present time, it is the case that no probiotics nor prebiotics have been shown to manage the symptoms of COVID-19, and research is ongoing."

Best supplements for women over 50

Thu, 04 Jun 2020 12:14:00 GMT

If you're in your 50's then its a good time to look at how dietary support can help you to be as healthy as you can be. As your body gets older your nutritional requirements change, you need more of certain vitamins and minerals and less of others. This is why supplements for women’s health are often formulated differently for mature women compared to your average daily multivitamin - women over 50 require a higher daily intake of calcium, magnesium, and vitamin D3, for example

In an ideal world you would get all of your nutrients from a balanced diet of whole foods but as you enter your 50's, hormonal changes make hitting your target amounts for certain vitamins and minerals more difficult. Science cannot re-create what nature has packed into whole foods, however supplementing your diet with key nutrients should help you stay on top form; particularly by increasing vitality and energy levels, supporting the immune system, ensuring optimal bone strength, supporting the body through menopause and maintaining healthy digestion.

Vitamin D3

Vitamin D3 is made by the body from the action of sunshine on the skin. It helps your body take in calcium and phosphorus, so is key for healthy bones and teeth. Older adults do not synthesise vitamin D3 as well as their younger counterparts, so supplements can help decrease the likelihood of bone loss and broken bones.

Bone loss also accelerates through your 50's, since estrogen helps maintain bone mass, women become more vulnerable to bone loss after menopause. Adding multivitamins rich in calcium and vitamin D3 to your diet can help strengthen them, reducing your chances of fractures, breaks or developing osteoporosis.

Vitamin D is vital to the proper functioning of the immune system, therefore adequate levels protects against illness and infection.

As well as helping to maintain healthy bones Vitamin D3 also aids mood regulation and supports the brain and nervous systems.

Calcium

Osteoporosis gets quite a bit of attention, and most older women understand that the risk of developing this bone disease increases with age.

Osteoporosis affects men too but at much lower rates. Women absorb less calcium as they age, and some women's ability to tolerate dairy, the best sources of calcium, also decreases as they get older.

The NHS Knowledge Service reviewed a report in the Guardian of a study that concluded people aged over 50 should take calcium tablets to reduce their risk of bone damage. It deemed it a well-conducted study examining the effects of calcium supplements across multiple trials.

The study concluded that taking pills every day could prevent one in four fractures from falls and that taking supplements “reduced the risk of fractures by 12% but when the proper dose of 1,200mg was taken every day the risk was reduced by 24%”.

CoQ10 / Ubiquinol

Co-Enzyme Q10 is important for the optimal function of the body and is required by every single one of our cells. One of the most important benefits of Co-Enzyme Q10 is its ability to enhance energy production.

It is also a very powerful antioxidant, which helps to neutralise free radicals. Free radicals are highly reactive molecules that are known to damage the tissues and possibly genetic material within the cells.

Co-Enzyme Q10 has been shown to help improve heart health and blood sugar regulation and also helps lower blood pressure.

The oxidised form of CoQ10 (ubiquinone) is converted by the body into the active form, ubiquinol. In this reduced form the body can utilise it for its benefits. This conversion process works well when we are young but gets less efficient as we age. This means that CoQ10 levels in the body, particularly in the brain and heart decreases in older adults.

In fact by the time you reach your forties, levels of CoQ10 are half what they should be. There are a number of reasons for this, including the ageing process which results in diminished conversion. Also to blame is insufficient dietary intake of CoQ10, nutrient deficiencies which hinder the conversion process and potential effects from illness and disease.

Cardiovascular disease, as we all know, is a common age-related problem. There is a considerable amount of evidence supporting a role for CoQ10 in cardiovascular function. An improvement in lipid profiles (a major contributor to cardiovascular disease) has also been reported with CoQ10 treatment.

Co-Enzyme Q10 has also been shown to help mental alertness. Studies have shown a 56% increase in cellular energy production by the brain when supplementing with this nutrient.

There are many cited studies on the additional benefits of Co-Enzyme Q10, including helping to prevent and treat gum disease, support the immune system and aiding weight loss by improving metabolism.

Due to the fact that the conversion process of ubiquinone to the active form ubiquinol becomes affected with age, it is highly recommended over 50's supplement with Ubiquinol.

Chromium

Chromium stimulates the action of insulin, the hormone that helps blood sugar gain entry into cells. Chromium is needed for the body to properly metabolise fat and to keep blood levels of cholesterol and triglycerides in check. As you age, chromium levels in the body drop, which may contribute to higher blood sugar levels.

As well as the ageing process being to blame for a decrease in chromium stores, eating a lot of refined carbohydrates, such as those found in sweets, cookies, cakes, and soft drinks, also depletes your body’s stores of this important mineral. So step away from the processed junk food to ensure you get the most from the chromium in your diet or your chromium supplement.

Selenium

Selenium is another antioxidant power house, it works in two major ways to fend off the disease-causing damage of free radicals.

It works side by side with vitamin C, sparing the vitamin while sharing the antioxidant burden. It also is needed for the production of an enzyme called glutathione peroxidase, which is a major player in the body’s defense system. Fortunately, selenium is easily absorbed, experts recommend that you do not get more than 400 micrograms a day.

Omega-3 fatty acids

Omega-3's may help prevent irregular heartbeats, reduce plaque buildup in the arteries, keep blood sugar levels in check and inhibit inflammation. In fact, omega-3's are important for reducing inflammation wherever it comes up in the body. As chronic inflammation is a common 'ageing' related problem it stands to reason that taking omega 3's for their anti-inflammatory properties is a good idea.

Studies have linked omega-3 fatty acids to brain benefits ranging from better blood flow and increased growth of brain cells to improved mood and enhanced memory. Unfortunately, as you age, your brain cells gradually lose the ability to absorb DHA, ultimately compromising both brain function and memory retention.

OnePoll survey of the over 50's commissioned by Equazen, manufacturers of the evidence-based brain health supplements, found that seven out of 10 over 50's have some degree of memory loss and more than half have a friend or family member whose memory is failing. Cognitive problems include issues with memory, language, thinking and judgment and whilst some people with mild cognitive impairment never get worse and indeed may get better, for some people this does increase the risk of later progressing to dementia.

Our usual diet does not contain enough omega-3's and we need to eat fish at least once a week to get this nutrient. Even then, we may not get enough so an intake of omega-3 from fish oil capsules is highly recommended. For vegetarians and vegans, there are capsules that contain omega-3 from algae.

Turmeric

When it comes to getting herbal support, turmeric is amazing for health. It is a potent anti-inflammatory and antioxidant and been used for its health benefits for thousands of years.

Curcumin, the bioactive substance within turmeric, is one of nature’s great antioxidants and recent research has revealed that curcumin supplementation may have a positive impact on cognitive health - supporting memory, attention and mood in healthy adults.

Vitamin E

Vitamin E is a powerful antioxidant that helps to protect your cells. It defends the skin against ageing, inflammation and sun damage. It is also great for healthy hair and scalp and helps to strengthen the immune system.

The recommended intake for vitamin E doesn’t increase with age, but many people over the age of 51 do not get the recommended intake so a supplement is advisable if you don't feel your levels are optimal.

Magnesium

Magnesium is involved in over 300 different enzymatic reactions in the body, affecting most of our tissues and organs. Amongst other things, it helps keep blood pressure and blood sugar levels steady and is also absolutely crucial for the health of our bones. It ensures the parathyroid glands work normally, these glands control levels of calcium, which in turn is essential for strong, healthy bones.

Unfortunately, magnesium levels start going down with age, mainly due to dietary deficiencies and problems with absorption. Alcohol, caffeine and some medications can also deplete the body of magnesium. At risk groups for deficiency include those suffering from diabetes, chronic diarrhoea and hyperthyroidism.

It is not advisable to take more than 350 mg of magnesium per day, but you may take more when treating deficiency. You will know if you’re overdoing it because you'll likely develop diarrhoea. As always, when in doubt, run it by your doctor.

Lutein & Zeaxanthin

If you're 50 or over then now is the time to protect your eyes from issues such as age-related macular degeneration, the leading cause of blindness and vision impairment, whilst also doing what you can to improve your day-to-day eyesight.

Quality supplements designed to improve and protect eyesight contain scientifically proven ingredients such as zeaxanthin and lutein. These two carotenoids are found in very high concentrations in the macula of the eye and have been shown to not only reduce symptoms of age-related macular degeneration but to prevent it if taken early enough.

Unfortunately, the human body does not naturally make the lutein and zeaxanthin it needs so taking a daily supplement is a a highly effective way of protecting the health of your eyes.

Probiotics & Prebotics

Gut health is very important for your immune system and the older you are, the more vulnerable your system is to unhealthy bacteria.

Studies show that three of the most common health issues that can develop in your later years include malnutrition, constipation, and a weakened immune system. These are all things that can be improved with daily intake of a probiotic along with a supporting prebiotic.

A probiotic supplement gives a boost to your overall digestive region by encouraging the production of enzymes that break down food. The digestion of lactose and casein, which is a protein found in milk, is something that becomes increasingly difficult as we age.

One of the most important types of bacteria found in a healthy digestive system is Bifidobacteria. Unfortunately, the amount of Bifidobacteria found in the gut declines with age. This can lead to everything from occasional irregularity to an overall decline in nutritional absorption.

One of the most prevalent skin conditions among women over 50 is eczema. According to the National Eczema Foundation, the use of probiotics can help ease your flare-ups. While research is still ongoing, many studies have found that strains Lactobacillus Ramnonsus and L. Plantarum are particularly useful.

Lactobacilli are members of the lactic acid bacteria, and include L. Acidophilus, they are particularly useful for promoting vaginal and urinary health.

Vitamin B12

Vitamin B12 is important for keeping blood cells and nerve cells healthy. It increases energy levels, helps regulate moods and helps to improve sleep. It is also essential to those following a vegan diet.

Aging affects how well you take in and use B12 from foods, so if you’re over 50, it’s advisable to get your B12 from supplements and B12-fortified foods like cereals, as well as foods that are rich in it, such as meat dairy, and fish.

The body becomes less capable of absorbing B12 from food because stomach acid and stomach enzymes, which are required for the absorption process, begin to decline during your 50's. If you're worried about a deficiency then it's recommended that you get your B12 levels checked and supplement if necessary.

Vitamin B6

Vitamin B6, otherwise known as Pyridoxine, helps regulate hormonal activity. It is involved in the conversion of the amino acid L-DOPA to the neurotransmitter dopamine and the conversion of the amino acid 5-HTP to serotonin. Dopamine and serotonin are signaling compounds in the body that help you feel good. These neurotransmitters help support balanced moods, a positive mental outlook, and a healthy response to stress.

Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause. Taking a vitamin B6 supplement during and after menopause may help lessen or even prevent symptoms caused by low serotonin levels, including loss of energy and low mood.

Protein

Older women have a tendency to sit more, exercise less. This compounds a natural aging process called sarcopenia, which is the loss of muscle mass and can be linked to functional decline and increased mortality.

The decline in strength and muscle mass begins after 30 years of age, after 50 years of age there is a lean body mass and strength loss of 1.5-5% per year. By the time women near 80 years old, they may have lost as much as half of their skeletal muscle mass. Eating enough protein reduces the impact of that muscle wasting.

For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram is equal to 2.2 pounds). If you weigh 140 pounds, for example, you would need at least 63 grams of protein a day.

Decreases in lean mass appear to be more prominent in women compared to men, this is likely due to hormonal and body changes during menopause. Both diet and exercise are important to maintain lean muscle mass, and a diet plan for a 50-year-old woman should include protein to maintain muscle function.

A November 2013 study in the Journal of American Geriatrics Society showed women ages 50-79 who had an increased protein intake had better physical function and slower rates of decline.

Important things to remember when choosing a 50+ multivitamin

Your body does not need as much iron after the menopause as it did before it so make sure that the multivitamin you are taking doesn't include too much - not only is it no longer needed in as high amounts, it can become potentially harmful when taken in supplemental form. Woman over 50 need 8.7mg.

Calcium is very important for strong and healthy bones, woman over 50 should consume around 1200mg per day. Due to the fact that you can get this amount from from 3-4 portions of dairy products 50+ multivitamins generally don't contain significantly high doses of calcium.

The recommended intake of vitamin B12 per day is 1.5mg however targeted multivitamins for women 50+ tend to contain much higher doses. Don't be alarmed by this, at even very high doses vitamin B12 is safe and no upper level or dangerous intake has been set.

Will sunscreen stop me absorbing vitamin D?

Thu, 28 May 2020 12:58:00 GMT

We've had some fantastically sunny spring weather recently and while summer holiday getaways are no longer on anyone's agenda we have some more sun filled months coming up (hopefully). Therefore minds may be turning toward stocking up on sunscreen.

Sun exposure is vital for vitamin D absorption

Protecting our skin sufficiently against sun damage must be a top priority of course but we are also becoming more and more aware of the importance of skin exposure to the sun in order to keep our body's vitamin D levels at an optimum. It makes sense that some people are worried that the ability of sunscreen to block harmful UVA and UVB rays may also stop absorption of vitamin D.

Does sunscreen stop vitamin D absorption?

You're not alone if you're unsure what to do for the best when it comes to applying sunscreen full stop - you may think you don't need to wear SPF if you're mostly indoors, and that there is enough protection provided by your moisturiser or foundation. Both, in fact, are commonly held misconceptions and adding to the confusion is the question of whether sunscreen stops vitamin D absorption.

The thinking has previously been that high SPF not only prevents UV rays from damaging the skin, but it also prevents the absorption of vitamin D from sunlight. However this research comes, in the main, from experimental studies using artificial light sources. The evidence from field trials and observational studies using natural sunlight suggests otherwise.

A study conducted by King's College London divided participants into four groups. Three of those groups holidayed to sunny Spain. The first group included 20 participants whom received a broad spectrum sunscreen (SF15) providing a balance of UVA and UVB protection. The second group included 20 individuals whom received a non-broad spectrum sunscreen which also had an SPF 15 but with low UVA protection. The third group included 22 participants whom used their own sunscreen with no instructions on how to apply it. The control group did not go on the trip and remained in Poland.

The participants had their blood tested 24hrs before and 48hrs after they returned from holiday. The study found SPF 15 sunscreens applied at sufficient thickness to prevent sunburn allowed a "highly significant" improvement of Vitamin D levels. The broad spectrum sunscreen also enabled higher Vitamin D synthesis than a low UVA protective sunscreen. This is believed to have happened because the former may transmit slightly more UVB than the latter.

Lead author of the study Professor Antony Young, of King's College London, said of the study:

"Sunscreens can prevent sunburn and skin cancer, but there has been a lot of uncertainty about the effects of sunscreens on Vitamin D. Our study, during a week of perfect weather in Tenerife, showed that sunscreens, even when used optimally to prevent sunburn, allowed excellent vitamin D synthesis."

Another study reviewed 75 published experimental studies, field trials, and observational studies published between 1970 and 2017 which researched the effect of sunscreen on Vitamin D production.

The study's researchers, who come from the QIMR Berghofer Medical Research Institute in Australia and the Australian National University, found that the experimental studies, which were conducted using artificial light sources in a lab setting, support previous theories that sunscreen use may affect Vitamin D. However they stated the evidence from field trials and observational studies, which were conducted using natural sunlight, suggests that the risk is low.

Holly Barber, of the British Association of Dermatologists says:

"The risk of Vitamin D deficiency from sunscreen has been found to be low, and therefore is unlikely to outweigh the benefits of sunscreen for skin cancer prevention."

So in summary

There is also advice circulating from experts that recommends that we all we need to do to keep out bodies well supplied with vitamin D is to expose our unprotected skin to the sun for around 15 minutes per day. But why even do that if you don't need to?

Keep your skin well protected by applying a sun cream with an SPF of at least 30 (the British Association of Dermatologists recommend always using a minimum of SPF 30, which blocks 97% of UVB), don your sun glasses and get out an enjoy the fresh air and sunshine!

If you're worried you're low in vitamin D it might be an idea to include more oily fish, dairy, eggs and fortified foods in your daily diet as well as considering a good quality supplement to support your nutrition. Government guidelines now recommend everybody take a daily vitamin D supplement of 400IU to support good health.

Screen time has surged and your eye health could be at risk

Tue, 19 May 2020 10:44:00 GMT

Lock down has meant a lot of us are spending more time in front of digital devices, whether this is because we are professionals working from home, students using e-learning platforms or just keeping in touch with friends and family using our computers and smart phones. The wonders of technology have allowed people to carry on with their jobs, their schoolwork and has very importantly helped many feel less isolated during this pandemic by enabling us to see and speak to our loved ones, albeit remotely.

However on the downside it might mean that you're starting to suffer more frequently from headaches and eye strain or eye fatigue including sore and irritated eyes and difficulty focusing.

If you think you are suffering from these symptoms then it's time to think about supporting the health of your eyes during a time when they are working particularly hard.

Blue light emitted from screens damages eyes

Sunlight is made up of red, orange, yellow, green, blue, indigo and violet light, once combined we see it as white light. Each of the different colours have different energy and wavelengths - those on the red end have longer wavelengths and less energy while those on the blue end have shorter wavelengths and more energy.

While the intensity of sunlight is far greater than any digital device can emit studies are starting to suggest that continued exposure to blue light from screens over time could lead to damaged retinal cells. This may be due to the amount of time and the proximity of our eyes to the device.

Please don't panic about blue light though - it is important to note that some of it is necessary as it maintains our circadian rhythm (our biological clock) and the blue light present during the morning and afternoon hours serves as a cue to tell our brains that it's day time and time to be active. This is one of the reasons why blue light emitted from screens, if we're using them during the evening and at night, can disrupt sleep.

Children are particularly at risk

The retina of a child's eye is of course still developing therefore vision protection is particularly important. A child has a naturally clear lens while an adult's is more yellow, the yellow lens of a more mature eye works to filter and absorb some of the short wavelength blue light. In other words this mean children’s eyes absorb more blue light than adults from digital device screens.

Lutein and zeaxanthin are eye health hero's

One way to look after your eyes is to include more macular carotenoids in your diet. Lutein and Zeaxanthin are two types of carotenoids that have both been shown to possess protective qualities and improve how our eyes function.

Lutein and zeaxanthin are yellow to red pigments found widely in vegetables and other plants - lutein is considered a yellow pigment, however in high concentrations it appears orange-red.

In nature, lutein and zeaxanthin appear to absorb excess light energy to prevent damage to plants from too much sunlight, especially from the high-energy light rays of blue light. In the human body they are found in high concentrations in the macula of the eye. Recently a third carotenoid has been found in the macula called meso-zeaxanthin - this pigment is not found in food sources and appears to be created in the retina from ingested lutein.

It is believed that lutein, zeaxanthin and meso-zeaxanthin in the macula block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light-induced oxidative damage. Studies have shown that lutein and zeaxanthin supplementation increases macular pigment optical density and improve subjects headache frequency, eye strain and other visual performance measures associated with prolonged digital screen time.

Lutein and zeaxanthin also appear to have important antioxidant functions in the body. Along with other natural antioxidants, including vitamin C, beta-carotene and vitamin E, these important pigments guard the body from damaging effects of free radicals

Foods that include lutein and zeaxanthin

Egg yolks are an excellent source of both lutein and zeaxanthin - both these carotenoids are better absorbed by the body in the presence of fat therefore the natural fat content of the egg yolks makes it a great vehicle for these particular nutrients.

Dark leafy greens like broccoli, kale and spinach not only contain lutein and zeaxanthin but also vitamin C and beta-carotene. Combined all these nutrients provide an antioxidant powerhouse protecting your eyes from free radical damage.

Orange coloured fruits and vegetables such as carrots, sweet potatoes, squash, peppers and mangoes are packed with beta-carotene (a type of vitamin A) which is essential for vision.

Other foods that are good for your eyes include corn, avocados, tomatoes and spices such as cayenne pepper or paprika, which are all sources of lutein and zeaxanthin.

You may also like to try eye care supplements if you're looking for a simple way to get key nutrients that support your eye health and vision. Just Vitamins' Visisoft Ultrabright contains a lutein, zeaxanthin & meso-xeaxanthin complex formulated to work across the entire macular and also contains Vitamin A, Riboflavin and Zinc.

Gut health is key to a strong immune system

Fri, 24 Apr 2020 12:40:00 GMT

The human gastrointestinal tract houses a huge and complex community of bacteria - collectively known as the gut microbiota. This community of bacteria provides a number of benefits to our health including the regulation of the body's immune system.

Gut bacteria is crucial to health

Science is only starting to figure out just how beneficial the relationship is between our bodies and our gut bacteria but it is already very clear that it has a massive impact on our health, it affects many aspects of human physiology, from metabolism to cardiovascular system, the nervous system and immunity.

The immune system is an army of cells and molecules that protect us from disease by monitoring our body and responding to any foreign invaders they perceive as a threat, particularly infectious microbes. One key player in immune health is the gut - it is the largest immune organ in the body, accounting for 70% of the immune cells in the body.

Poor gut health impairs immunity

There is a continuous conversation happening between our immune system and our gut microbiota from the moment we are born. As we grow our microbiota shapes the development of our immune system, and our immune system shapes the composition of our microbiota. It is a symbiotic relationship. A healthy dialogue within this relationship supports protective responses against pathogens, promotes tolerance to harmless microbes and their products, and maintains the ability of our immune system to not react harmfully to our own body. Imbalances in the gut microbiota may dysregulate and impair our immune responses leading to the development of chronic inflammation and autoimmune issues. This is why it is so important to take good care of our gut health.

Gut microbes get most of their nutrients from our diet and help us digest much of the food we ingest therefore diet has a huge impact on the composition of gut microbiota and, consequently, on our immune system. A healthy microbiome is one that is diverse, containing a lot of different species. This is because each species of bacteria has its own role in immunity and health.

Modern diets, particularly those of the Western world, are characterised by an excessive intake of highly palatable energy-dense foods, including high levels of animal protein, saturated fats, simple sugars and salt, but low amounts of high-fibre plant based foods. This is exactly why western dietary patterns are being increasingly linked to immune dysfunctions.

You need to get the right balance

The right balance between good and bad bacteria within the gut is what we all should be aiming to achieve. We can do a number of things to help address an imbalance and restore health to the microbiota; this includes eating more resistant starch, avoiding sugar, eating more fermented foods and eating organic foods where possible, as these products are free from antibiotics and pesticides.

Taking probiotic supplements is another way you can support your gut health. Probiotics are “living microorganisms” that help restore balance in the intestinal microbiota by promoting the growth of good bacteria. Probiotics play a role in defining and maintaining the delicate balance between necessary and excessive defence mechanisms including innate and adaptive immune responses. The beneficial effects of probiotics have been demonstrated in many diseases.

Interest around the importance of gut health is growing and more people are becoming aware of the health benefits of probiotics, but perhaps less so when it comes to the very important role of prebiotics. Prebiotics feed the good bacteria in your gut. The only way good bacteria can colonise and take over from the bad bacteria is if it's environment contains enough of the 'food' it needs to flourish. If you are considering a probiotic supplement, ensure that you take it alongside a supporting prebiotic.

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Should I be taking a vitamin D supplement?

Fri, 17 Apr 2020 11:29:00 GMT

The COVID-19 pandemic has left a lot of us spending more time indoors than we normally would and for high risk individuals and the elderly the guidelines are to self isolate for 3 months meaning no time at all can be spent outside. Due to the fact that vitamin D is converted to its active form by the action of sunlight on the skin there is an increased risk of widespread vitamin D deficiency.

Vitamin D is essential to keeping your body healthy. Not only is it good for bones and teeth, but research has shown that it also plays a role in the immune system. In fact, a study undertaken fairly recently by Trinity College Dublin found that adults who took vitamin D supplements saw a 50% fall in chest infections.

We can obtain vitamin D from food sources such as eggs and oily fish as well as fortified foods but it is extremely difficult to get enough through diet alone, the primary source is via skin's exposure to the sun. This is why government health advice recommends we consider taking a daily supplement especially during winter months and those that fall within vunerable groups of the population are strongly advised to supplement with 10 micrograms every day through the year. Vulnerable groups are at greatest risk of inadequate vitamin D status and include children aged 1-4 years, people who don’t often go outdoors such as the frail or housebound, those in care homes, or people who usually cover their skin when going outdoors and those with darker skin.

The recent Health of the Nation survey carried out by the HFMA revealed that under a third (31%) of people living in Britain were aware of the Public Health England (PHE) recommendations that all adults and children over the age of five years should consider taking a vitamin D supplement throughout the winter months. This lack of awareness causes concern that some people may be low in vitamin D and will particularly need to top up their levels up over the coming months while we are all spending more time indoors.

The HFMA have recently issued a statement on ways to maintain optimum vitamin D status this spring in which they said:

In March to September, longer daylight hours mean that the skin has more opportunity to synthesise vitamin D. So, with the UK’s current situation, it is important that we all take advantage of sunny days to get out in the garden and for regular exercise when we can. Exposing the forearms, hands or lower legs to the sun, without sunscreen, for a short time between 11am and 3pm will help keep vitamin D status topped up. For people who don’t have access to their own outside space, going out once a day for a walk or run, or some other form of regular exercise is particularly important.

What are the symptoms of a Vitamin D deficiency?

tiredness, aches and pains, and a general sense of not feeling well
increased incidence of sickness and viral infections
depression
impaired wound healing
severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait
stress fractures, especially in your legs, pelvis, and hips

Can you take too much vitamin D?

Vitamin D sourced from sunshine and food cannot lead to an overdose within the body. This is because sustained heat on the skin is thought to photodegrade previtamin D3 and vitamin D3 as it is formed. Additionally, thermal activation of previtamin D3 in the skin gives rise to various non-vitamin D forms that limit formation of vitamin D3 itself.

However Vitamin D toxicity (also known as hypervitaminosis D) can occur when a person has too many vitamin D supplements. Taking too many supplements over a long period of time can cause too much calcium in the body to build up which can lead to weakness of the bones and damage to the kidneys and heart.

The current recommended daily allowance of vitamin D in the UK is currently 400IU but larger doses can be taken for a short time to rectify a deficiency.

Is your diet influenced by your friends on social media?

Tue, 17 Mar 2020 10:12:00 GMT

A new study, published in the journal Appetite, has shown that people's food choices are influenced by what they see their friends eating on social media. This is great if you're among of group of people that eat healthily however not so much if most of your friends are regularly guzzling foods that are bad for your health.

Scientists found that those that saw their friends eating fruit and vegetables on Facebook ate an extra portion each day themselves, and junk food consumption increased by a third if people believed their friends were also indulging.

Social media could be used to combat bad eating habits in children

The research was conducted by scientists are Aston University in Birmingham, who believe that their findings could help to combat bad eating habits in children using social media.

Lily Hawkins, the study leader said:

'This study suggested we may be influenced by our social peers more than we realise when choosing certain foods. We seem to be subconsciously accounting for how other behave when making our own food choices.'

'So if we believe our friends are eating plenty of fruit and veg we're more likely to eat fruit and veg ourselves.'

'On the other hand if we feel they're happy to consume lots of snacks and sugary drinks, it can give us "license to oveeat" foods that are bad for our health.'

'The implication is that we can use social media as a tool to "nudge" each other's eating behaviour within friendship groups, and potentially use this knowledge as a tool for public health interventions.'

Less than a third of us eat our 5 a day

The study comprised 369 university students whom were asked to estimate the amount of fruit, vegetables, calorie dense snacked and sugary drinks their friends on Facebook ate every day. This was then cross referenced with the individual's own eating habits - it revealed that those who felt their social circle 'approved' of junk food ate more themselves and those that thought their friends consumed a healthy diet ate more fruit and veg. It's important to note that the research showed no link between people's eating habits and their BMI, the scientists are undertaking further research to assess a group of people over a period of time to see how social media influences eating habits longer term and how this then affects weight.

Worryingly the National Health Service's last health survey back in 2018 put only 28%, that's well under a third, of adults as eating the recommended 5 portions of fruit and veg a day.

Aisling Pigott, a registered dietitian and spokesperson for the British Dietetic Association, said:

'Research such as this demonstrates how we are influenced by online perceptions about how others eat. The promotion of positive health messages across social media, which are focused on promoting healthy choices and non-restrictive relationships with food and body, could nudge people into making positive decisions around the food they eat.'

Professor Claire Farrow, Director of Aston University's Applied Health Research Group, added:

'The important new findings from this study could help shape how we deliver interventions that help them [young people] adopt healthy eating habits from a young age - and stick with them for life.'

Our Krill Oil supplier steps up its support of the Antarctic ecosystem

Tue, 10 Mar 2020 12:59:00 GMT

Aker BioMarine is a biotech innovator and Antarctic krill-harvesting company, and the supplier of Just Vitamin's Krill Oil. As a further step in its quest to improve human and planetary health it has launched a unmanned solar-powered ocean data drone collecting valuable information to support the science of the Antarctic ecosystem.

The drone will act as a scout for harvesting vessels

The drone, called Sailbuoy, is designed to operate independently and almost indefinitely, working in even the most extreme conditions of the Southern Ocean environment where Aker will use it. It will transmit data in real time on the location and size of krill swams, local water conditions amongst other things. It's primary function being to help Aker's harvesting vessels to find suitably dense krill swarms more efficiently - effectively it will be acting as a scout.

This is important because while Krill is wonderfully abundant in the water around Antarctica it is not evenly distributed and therefore a lot of fuel can be burnt in the search of swarms that are a harvestable size. The sail drone will allow Aker to improve its operational efficiency while at the same time reducing it's carbon footprint. Further to this it will also aid the company to expand its data collection efforts to help guide the decicions of the fisheries managers at the multinational group CCAMLR (Convention for the Conservation of Antartic Marine Living Resources) which is a international treaty managing the krill fishery in the Southern Ocean.

A precious resource in a time of climate change

The detailed data that Aker BioMarine now can capture on density and distribution, will provide a more accurate picture of the size of the biomass. This will help the industry to better guide decisions on this precious resource in a time of climate change and with increasing needs for knowledge and data.

Frank Grebstad, SVP Vessel Operations says:

“Finally deployed, after a number of years in development, the Sailbuoy is changing how we work. We can position it close to the vessel and it will do the searching for us, or we can let it cover remote areas for up to months at a time, telling us where and when to proceed.”

“As our Antarctic eyes and ears, the data the ocean drone is collecting is proving absolutely invaluable, and it is enabling us to make our operations even more sustainable and more focused, further lowering our impact.”

The Antarctic krill fishery is one of the best in the world

The Antarctic krill fishery today is known as one of the best performing fisheries in the world. For the 5th year in a row, the Antarctic krill fishery received an ‘A’ rating from the Sustainable Fisheries Partnership (SFP), meaning its krill fishery is in “very good condition. Several of the krill fishery companies are also MSC- and FSO-certified, a process that gets more and more rigorous for every re-certification, and contributes to both raised standards and transparency for the fleet as a whole.

Chinese doctors looking to Vitamin C to combat coronavirus

Tue, 03 Mar 2020 11:32:00 GMT

All over the world vitamin C is known as a health saviour, in fact we spend more than £880 million on vitamin C supplements globally. Now doctors in China are looking into it's effectiveness against coronavirus.

Vitamin C helps us fight infections

It is accepted that vitamin C is part of the body's immune response - it helps by aiding in the production of white blood cells that fight disease. There is a commonly held misconception that vitamin C prevents the onset of colds and flu but doses of over a 1000mg will shorten the duration of a cold by 8%. So in other words, vitamin C won't decrease the frequency at which you come down with the sniffles but it certainly does help the body fight them off.

Healthy adults are recommended by the NHS to consume 40mg of vitamin C on a daily basis - this can be consumed very easily in the foods we eat, a medium sized orange for example contains nearly double that quota at 70mg.

While vitamin C has many well known health benefits, scientists are now looking at it to treat other conditions such as memory less, sepsis, metabolic issues and most recently coronavirus.

A study is currently underway in China that is looking to see if high does of vitamin C can help fight off COVID-19. Scientists at the Zhongnan Hospital of Wuhan University are analysing its effects on 120 patients who have positively tested for the virus. The dosage consists of 24g daily for 7 days, however the results are yet to be published.

Scientists are hopeful that vitamin C could be the answer

The dosage used in this study is massively more than the NHS recommend, 60 times higher in fact and 24 times higher than that trialled against colds in reviews by Cochrane.

Scientists appear hopeful at the prospect of the vitamin being the answer to what looks set to become a pandemic.

Dr Mike Skinner, a virologist at Imperial College London, says we won’t know vitamin C’s value against coronavirus for some time, and says the dose being tested is ‘massive’. ‘They’re doing the trial,’ says Dr Skinner ‘Let’s see if it has any benefit.’

The NHS warns that taking extremely large amounts (more than 10g per day) of vitamin C can cause stomach pain, diarrhoea and flatulence. There is no known toxicity level however, as the body simply excretes what it can't use due to its water solubility.

Update 14/04/2020

The experimental treatment of coronovirus patients with vitamin C in China, reported on above, has lead New York state's largest hospital system to administer massive doses of vitamin C to it's most seriously infected coronovirus patients. Read the article to learn more.

CBD supplements at risk of a ban

Thu, 27 Feb 2020 10:52:00 GMT

A statement has been issued by the Food Standards Agency (FSA) saying that the CBD industry has until 31st March 2021 to submit valid novel food authorisation applications. After that date on products that have submitted a valid application will be allowed to remain on the market. This move ensures that novel foods meet legal standards.

Emily Miles, chief executive of the Food Standards Agency says:

"CBD products are widely available on the high street but are not properly authorised. The CBD industry must provide more information about the safety and contents of these products to the regulator before 31 March 2021, or the products will be taken off the shelves."

CBD was confirmed as a novel food in January 2019 and The Novel Foods Catalogue was updated accordingly. The Novel Foods Catalogue is a method of recording decisions made on the novel food status of foods and food supplements, it is not a legal status. It is the decisions made by the European Commission, whom use the catalogue as a tool, that have the legal status.

It is important to note here that hemp and related products, such as cold-pressed oils, are not novel because there is evidence to show a history of consumption before May 1997, whereas this is not the case for CBD extracts.

Local authorities have been advised that businesses can continue to sell their existing CBD products during this time, provided they are not incorrectly labelled, are not unsafe and do not contain substances that fall under drugs legislation. However, no new CBD extracts or isolates should be sold until they have the necessary authorisation.

Once a CBD product is authorised that authorisation applies to that product only. This means using the same detailed production methods, for the exact same uses as described within the authorisation, and using the same safety evidence base. Where a business buys CBD products from others, they must ensure these products are correctly authorised, and that they only use them in ways described in the authorisation.

The FSA's announcement concerns CBD extracts applying in England, Wales and Northern Ireland. The FSA made it clear that this latest news will have no impact on those who take medically prescribed CBD or cannabis.

Can I improve my immune system?

Tue, 18 Feb 2020 11:38:00 GMT

It's a question a lot of us must be asking ourselves following a winter of widespread illness. So far its been a season of coughs, colds and full blown flu. If you've avoided it thus far well done, you're in a minority!

So how can we help ourselves to stay healthy when everyone around us seems to be succumbing to the germs?

Our immune system is key to our defence against invading pathogens like viruses and bacteria, it's made up of two parts, the innate and the adaptive immune system. The former is a non-specific response to germs while the latter is acquired through memory of a previous attack. This allows for a specific and targeted immune response.

While we use terms like “immune boosting” to describe certain foods and supplements, what we’re really referring to is taking action to support optimal functioning of the immune system. There are certainly dietary factors that play a role in our immune health, which is why immune support supplements may be considered alongside a healthy, balanced diet.

Vitamin C

This is a popular and very well known one for combating the common cold! Vitamin C is in fact a very powerful antioxidant and is found in abundance in many fruits and vegetables.

Research has shown us that vitamin C can't prevent the common cold as once thought but it can reduce the length and severity of the illness. It's important to note however that you need to have been taking vitamin C regularly before the sniffles start for it to be effective.

Good dietary sources of vitamin C (as listed on the NHS website) include citrus fruit, peppers, strawberries, blackcurrents, broccoli, brussels sprouts and potatoes.

Zinc

Zinc deficiency has been found to negatively impact many cells related to the innate and adaptive immune system.

As with vitamin C, research has shown that while it cannot prevent the onset of a cold if Zinc is taken within 24 hours of the symptoms starting then it can reduce the severity and length of the illness.

Dietary sources of zinc include shellfish, red meat, eggs, nuts, seeds, lentils, chickpeas and whole grains.

Vitamin D

There is a link between vitamin D deficiency and autoimmune disorders therefore it is thought that vitamin D is required for a healthy immune system.

It is extremely difficult to get enough vitamin D from food sources alone, the primary source is via skin exposure to the sun. This means vitamin Vitamin D deficiency has become a big problem in the countries found in the northern hemisphere where our hours of sunlight are limited. It is further exacerbated by lives increasingly being led indoors - think young people glued to video games and an ageing population living inside their own homes and care homes.

Public Health England advise that everyone needs vitamin D equivalent to an average daily intake of 10 micrograms. Supplementation is particularly important during the winter months.

Dietary sources of vitamin D include oily fish, red meat, liver, egg yolks and fortified foods such as fat spreads, breakfast cereals and dairy products.

Vitamin A

If you're lacking vitamin A then you could be running a higher risk of becoming infected with a bug - this is because a deficiency is linked with a weakened immune system.

Vitamin A is found in two forms in our diet, as retinol or carotenoids. Retinol is found in animal sources such as milk and liver while carotenoids are found in brightly coloured fruits and vegetables such as carrots, sweet potatoes, spinach and kale. If you feel your diet is lacking then you could address the shortfall by opting for a vitamin A supplement.

It's important to note that vitamin A supplementation is to be avoided if you're pregnant.

Garlic

Scientific research has shown that 600-1200mg of aged garlic extract can help to lessen the risk of developing a cold or infection. Garlic is believed to increase T cell production - a type of cell that plays a central role in the immune response.

Garlic also helps white blood cells to fight harmful pathogens. More specifically the help comes from a chemical compound called allicin, which is found in garlic cloves when they are crushed or chewed. This allicin, which contains sulphur, transforms into other compounds which are beneficial to your army of white blood cells, helping them chase down and fight off pathogens.

Probiotics

Our immune cells, in the main, live in our gut and an increasing amount of research is supporting the idea that boosting our overall gut health in turn supports a well functioning immune system. It all quite new in its concept so while exciting there is yet to be any approved health claims as far as the impact of probiotics on the immune system.

Probiotic foods include yoghurt (check the label for 'live active cultures'), kefir, sauerkraut, tempeh, kimchi, miso, kombucha, fermented pickles (not the ones made with vinegar) and natto.

And the others:

While the following can certainly be beneficial to the immune system and many find they make a difference, there is less science that says so definitively:

Echinacea
Elderberries
Spirulina
N-acetylcysteine supplements

Needless to state we can help ourselves to stay healthy by getting good sleep, exercising on a daily basis, managing our stress levels, avoiding excessive amounts of sugar, processed food and alcohol as well as practicing good hygiene habits.

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How can I be happier in life?

Tue, 11 Feb 2020 10:43:00 GMT

Stress and anxiety has a huge impact on our emotional well being and unfortunately it has become synonymous with modern day life. It impacts on our ability to be happy, which of course can never be a permanent state of being, but something we all strive to feel more frequently. So how can we be happier in the face of life's trials and tribulations?

Choose it

The first thing we can do is realise that happiness is a choice and this means that we can change our circumstances and outlook on life to become happier. We are all predisposed in how easy we find it to feel happiness but people are not genetically coded to feel a certain amount of happiness so make the effort to try and keep tabs on what your mind is doing. Negative feelings like anger, jealousy and resentment can very easily take over. However if you are aware of when this is happening you can chose to work through them in a healthy way so they are less likely to erode your general well being. In fact, research has suggested that 40% of people’s happiness comes from the choices they make.

The longest running study on happiness undertaken by Harvard - the project followed 724 men throughout their adult lives and found specific traits that were associated with increased happiness across the group.

Those that were happier chose to focus more on what was important to them and didn't worry about the smaller stuff to the same degree that they did when they were younger. This is in support of other research that shows that older people are more inclined to let go of past failures rather than focus on them.

The study also found that those with strong personal relationships i.e. with spouses, family, friends and social circles were generally happier. If you focus on positive relationships you are more likely to let go of negative people or at least minimise your exposure to them. Socialisation tends to be a mood booster while isolation is a mood buster, research has shown that loneliness can be just a harmful to health as smoking and alcoholism.

Improve your emotional resilience

Basically this means getting back on the horse when you've fallen off. Life will always have it's ups and downs, we can't stop bad things from happening but we can learn to bounce back quicker. In fact, we can learn a lot about ourselves and gain confidence from how we choose to deal with adversity.

Don't sweat the little things

If you can feel your stress levels rising try asking yourself whether whatever its worth it. If is something that it out of your control or not that important to you then let it go.

Choose positivity

Surround yourself with positive people - research has shown that being in an environment full of positivity increases your own happiness. Negative people and negative energy sabotage your own mental efforts to be happy so chose people who reflect the emotions you want to feel.

A study of over 4000 people over 20 years revealed that happiness is a network phenomenon - people who are connected to a strong 'happiness network' were found to be more likely to be happy years into the future.

Learn to be good at handling stress

Stress can be a downward spiral, the more overwhelmed we feel the more likely we are to make choices that make it harder for us to cope. This could include not getting enough sleep, eating unhealthily, increasing caffeine intake, drinking more alcohol or smoking more and we're also less likely to make time for exercise or relaxation.

Learning to recognise when things are getting too much will stop this negative chain of events in its tracks. You can then make a choice to engage in positive behaviours, they might mean asking for help if you've got too much on your plate or simply sharing your worries if you're feeling up against it. It could be looking at breaking down an overwhelming project into manageable tasks or simply learning that sometimes its better to say no. In fact in the long term your ability to know when to say no will be a very valuable attribute.

Be mindful of what you have to be thankful for

This is a proven habit of happy people - to practice gratitude. This means taking the time to observe the positive and beautiful things around you whether its a relationship, a special moment or something in nature.

A one study psychologists found that groups of people who kept a diary of just 5 things they were grateful for each week felt better about themselves, felt more optimistic, had fewer health problems and got more sleep.

Figure out what means something to you

It is easy for us to forget about the dreams and goals we had for ourselves when we were younger, life becomes about settling for the safer option or simply prioritsing others needs above our own but this can ultimately lead to frustration and dissatisfaction with the way things are. It is never to late to do something about it, remember what you want and why you want it and then put all your efforts into achieving it.

Learn to let stuff go

If you can learn to forgive you will be a happier you. Studies have shown that people who can forgive have lower rates of depression, lower levels of anger, reduced anxiety and higher satisfaction with life.

Forgiveness also appears to reduce the risk of nicotine dependence, abuse of drugs and alcohol and antisocial behaviour.

Clinical psychologist Everett Worthington Jr. describes a way to forgive in a 5-step process known as REACH. Recall the situation and empathise to try to understand things from the other person’s point of view. Then, try to be atruistic, and remember a time when you were forgiven for something you did. Commit to your forgiveness by putting it in words, and hold on to your forgiveness.

Take care of your body as well as your mind

Emotional and physical well being are of course interlinked, feeling the best version of yourself physically will enhance your emotional well being and feelings of happiness.

Eating well, drinking plenty of water, getting adequate sleep and exercising regularly are all going to keep your body feeling healthy.

What is happiness to you?

There is no one thing that guarantees happiness, it means something different to each of us so its a case of figuring out what it is that makes you happy and then bringing about what's needed to achieve it.

Making a list is also a good exercise as it forces you to remind yourself of the things that make you happy and that you are thankful for in your own life. Then when you're struggling with negative emotions you can refer to that list. It could be anything from a childhood memory, a valued relationship or a personal accomplishment.

What vegan friendly foods contain vitamin B12?

Tue, 04 Feb 2020 11:42:00 GMT

One of the most well-known challenges for vegans is getting enough vitamin B12, which is only found in animal products like eggs and meat. In fact low B12 is widespread in vegans - one British study found that half of the vegans in their sample were deficient.

Vitamin B12 deficiencies can lead to loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes.

The symptoms of a deficiency will generally be reversed once adequate B12 levels are obtained. Ten micrograms of B12 spread over a day seems to supply as much as the body can use. If you do not have a dietary supply at all then deficiency symptoms usually take about five years or more to develop in adults, though some people experience problems within a year. The onset of symptoms will be more rapid in babies and children and they are also more vulnerable to permanent damage.

The two subgroups of vegans are at particular risk of B12 deficiency are long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.

So, what foods could you include more of in your diet in order to up levels if you're a vegan?

Well the bottom line is that only fortified foods and B12 supplementation provide a reliable source of B12 if you're following a vegan diet. There are some claimed vegan friendly sources of B12 including human gut bacteria, spirulina, dried nori, barley grass and most other seaweeds but they have been shown through direct studies of vegans to be inadequate in supplying adequate amounts. Other purported 'rich' sources include tempeh, some varieties of mushrooms and marmite.

As reported by The Vegan Society, in many decades of vegan experimentation only B12 fortified foods and B12 supplements have proven themselves as reliable sources of B12, capable of supporting optimal health. It is very important that all vegans ensure they have an adequate intake of B12, from fortified foods or supplements. In fact, vegans using adequate amounts of fortified foods or B12 supplements are much less likely to suffer from B12 deficiency than the typical meat eater.

Other nutritional short falls to be aware of

Iron deficiency (one of the most common nutritional deficiencies) is another one that vegans are particularly prone to. This is because the form of iron that is most readily absorbed by the body is “haem iron”, which is only found in animal proteins. One German study found that 40% of the vegans they looked at were consuming less than the recommended daily amount.

Other common deficiencies among vegans include vitamin D3, omega-3, selenium, folate and iodine. While the body can make vitamin D3 through skin is exposure to sunshine, this doesn’t make up for the extra that vegans are missing from their diets. In the winter months, when the sun isn't as strong, omnivores living in the UK have nearly 40% more vitamin D3 in their blood than vegans.

Despite the issues touch on here, opting to follow a plant based diet is certainly not something that should be discouraged - it can form part of a healthy lifestyle as well as being a significant way to reduce a person's environmental impact on the planet. However the fact remains that there are several important nutrients that simply do not exist in plants or fungi. It is therefore about education - B12 deficiency amongst other nutritional gaps need never be a problem for well-informed vegans.

What supplements should I take for high blood pressure?

Wed, 29 Jan 2020 11:16:00 GMT

If you suffer from high blood pressure there is a strong chance you will develop cardiovascular disease therefore leading a lifestyle that takes care of your heart is the best defence against developing high blood pressure. There are a number of supplements that can certainly help you in this healthful endeavour.

High blood pressure increases the work load on your heart, it has to pump harder to get the blood around the body because of the narrowing of the blood vessels. This is the process that leads to a heart attack.

There is a general consensus between experts in the field that the better strategy for dealing with high blood pressure is to concentrate on diet rather than concentrating on specific things to stop blood pressure rocketing.

One way you can support a dietary approach is to take certain supplements - supplements a growing body of research is putting forward as having blood pressure lowering benefits.

Pycnogenol®

Pycnogenol® is a natural plant extract derived from the bark of the French Maritime Pine tree, one of its major fields of application is in heart health and circulation. Research has found that Pycnogenol® helps individuals maintain healthy circulation by increasing vasodialation of blood vessels, thus improving blood flow. Pycnogenol® helps make blood platelets less sticky, helping to reduce blood clots.

Studies have also shown that Pycnogenol® enhances the body’s own response to counteract blood vessel constriction. Normalizing blood vessel diameter naturally helps maintain blood pressure that is already in the normal range.

The health benefits of Pycnogenol® are attributed to the fact that its a very powerful antioxidant, it acts as a natural anti-inflammatory and aids in the production of endothelial nitric oxide which helps to dilate blood vessels.

Potassium

Potassium helps for regulate high blood pressure by counteracting the negative effects of salt. Too much salt in your system increases your blood pressure but potassium flushes it out of the body. While you can find potassium in spinach and tomatoes for example research has found that potassium supplements helped decrease both systolic and diastolic blood pressure.

If you're wondering which one is a better indicator of circulatory health its systolic blood pressure as that is the one that measures pressure in your blood vessels when your heart beats. Diastolic measures pressure when your heart rests.

Dietary Fibre

Dietary fibre is becoming increasingly recognised as being crucial to our general good health and includes a group of plant based carbohydrates such as wholegrains, berries, pulses and nuts and seeds.

A diet focused on lots of fibre-rich food as been shown to lower cholesterol levels and blood pressure which are both markers of heart disease.

Scientific evidence has also found that taking dietary fibre supplements may lower both diastolic and systolic blood pressure.

Exercise

Another sure fire way of reducing blood pressure is to combine your heart healthy diet with plenty of regular exercise. And if you're overweight then losing weight is also key - as the NHS explains being overweight means that your heart has to work harder to pump blood around your body which in turn raises blood pressure.

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Ginkgo biloba - the tree that never grows old

Wed, 15 Jan 2020 12:20:00 GMT

The Ginkgo biloba tree can live for thousands years and scientists have recently discovered just how they manage to do it.

The study, by researchers in the US and China, examined healthy ginkgo trees aged 15 to 667 years of age located in Anlu, in China’s Hubei province, and Pizhou, in Jiangsu province. Thin cores were extracted from the trees in order to examine the tree's growth rings and cells, bark, leaves and seeds were analysed.

It was found that the ginkgos’ growth didn’t slow down after hundreds of years, in some cases their growth rates actually sped up. Further to this, the leaf size, photosynthetic ability, and seed quality of the trees, which are all indicators of health, didn’t differ with age.

Study provides first real genetic evidence for how ginkgo achieves immortality

The scientists looked at gene expression within stem cells found in a layer between the internal wood and the external bark called the cambium and compared it to gene expression within the leaves. The expression of genes associated with the final stage of life increased in dying leaves as expected but within the cambium there was no difference in the expression of those same genes between the young and old trees.

Jinxing Lin of Beijing Forestry University, an author of the study, says it’s possible that if the division rate of cambial cells continues to decline after thousands of years, tree growth could slow, and ginkgo trees might eventually die of old age however most trees appear to die from pests attacks or droughts.

The researchers also looked at gene expression relating to pathogen resistance and discovered no difference for trees at different ages, in other words the trees do not lose their ability to defend themselves against outside stressors as they get older. This combined with the fact that unlike other plants it's genes are not programmed to trigger unstoppable decline once youth had passed, gives the ginkgo biloba an amazing ability to grow healthily for thousands of years.

Mark Gush, head of horticultural and environmental science at the RHS (Royal Horticultural Society), told the BBC that the oldest living tree in the world - a Bristlecone pine (Pinus longaeva) - is estimated to be more than 4,800 years old.

"Apart from a consistent supply of food, light and water, the ability to live to such a great age is thought to be linked to slow growth rate, cellular adaptations and relative protection from secondary influences such as pest and disease, climate extremes and catastrophic physical damage," he said.

This sort of research is becoming increasingly important as the UK sets about on an ambitious tree planting programme. It all helps to provide an understanding of the mixture of tree species that will deliver the most rewards to the ecosystem in which they are planted over the long term.

Vision loss associated with western diet

Wed, 08 Jan 2020 10:52:00 GMT

A study conducted over a period of 18 years looked at dietary patterns and the development of age related macular degeneration (AMD) and found that poor diet is associated with AMD.

AMD affects the part of the retina at the back of the eye that is responsible for central vision. It is the most common cause of age-related sight loss in the developed world.

It is well known that an unhealthy diet is leads to an increased risk of obesity and cardiovascular disease however people are not aware of that fact that it can lead to loss of vision.

AMD is the leading cause of impairment of close up vision

The Centers of Disease Control (CDC) have reported that around 1.8 million people aged 40 plus are affected by AMD in the US and go further to say that it is the leading cause of permanent impairment of reading or close up vision in those aged 65 years and over. AMD is thought to affect half of the 370,000 people registered as blind or partially sighted in the UK.

The study, which was published in the Journal of Opthalmology, included a nationally representative sample of nearly 1300 people. Of that sample, 117 had early stage AMD and 27 had late stage AMD. Over the duration of the study they completed surveys about their diets twice.

A food frequency questionnaire was used to identify 29 food groups which the researchers used to categorise diet patterns into two groups. They called the first group 'prudent' or healthful and they second they called 'Western'. The latter included a lot of 'processed and red meat, fried foods, dessert, eggs, refined grains, high fat dairy and sugar sweetened beverages.'

Those who ate Western diets three times more likely to develop AMD

The study identified that those who ate Western diets were three times more likely to develop late-stage age-related macular degeneration. As the study was observational it couldn't prove that healthy eating reduced the risk of developing AMD but it does show that diet is one way you can modify the risk of vision loss from AMD.

The NHS website reports on a study carried out by researchers from the University of London and funded by the Macular Diseases Society. The research estimates that the current UK prevalence of late stage AMD is actually 2.4% of the adult population (513,000 cases) and that this figure is set to rise by one-third over the next decade, totaling nearly 700,000 cases by 2020.

Prevention is key

It is important to note that this increase in cases is down to the UK's ageing population rather than an increase in the condition per se and highlights the fact that we have to look after the health of our eyes now so that they're able to serve as well in old age.

You could look to increase the amount and range of healthful foods you're consuming or you may wish to supplement your diet to support the health of your eyes - a highly recommended choice would be a complex of Lutein, Zeaxanthin and Meso-Zeaxanthin. All three are powerful carotenoids proven to protect the health of the macula as they work together across the entire retina.

Snack on pistachios for gut health

Tue, 31 Dec 2019 13:57:00 GMT

Eating pistachios could be beneficial to your gut bacteria according to research. There is a growing evidence supporting the idea that intestinal health has an important impact on our overall health and it seems that pistachios may play a small part in the beneficial modification of gut bacteria. This is why many people also explore gut health supplements to further support a balanced microbiome.

The researchers looked at 16 healthy people who were randomly assigned a pre-planned western diet which included either 0, 1.5 or 3 ounces of almonds or pistachios per day. The diets were calorie-controlled in order to ensure no weight was gained or lost over the duration of the study period.

Stools samples were collected from participants and analysed to identify the composition of the bacterial community - specifically the amounts of Lactic Acid Bacteria and Bifidobacteria. These are two microorganism groups located in the digestive tract that help in the breaking down of food substances.

After 19 days those participants that had eaten up to 3 ounces of pistachios per day and increased changes in a number of gut bacteria levels. In fact they showed an increase in potentially beneficial gut bacteria which produces butyrate, a substance shown to be a preferred energy source for epithelial cells in the colon and is believed to play an important part in the maintenance of the health of the colon. Gut microbe differences were stronger in individuals who consumed pistachios instead of almonds.

Fibers and incompletely digested foods such as nuts which reach the part of the colon closest to the small intestine provide compounds needed for maintaining a diverse gut microbiota. This study reveals that eating more nuts, especially pistachios, could provide an effective way to modify the gut’s ‘healthy’ gut microbiota.

Emerging research is also showing that pistachios promote heart health in those with type 2 diabetes. In the study those that ate pistachios saw improved measures of cardiovascular health compared to those who did not.

Worried eating nuts will result in weight gain?

Researchers recently reported on a study that showed eating as much as 20% of calories from pistachios may not lead to weight gain, as well as providing the added benefit of improving blood pressure. The study looked at a group of healthy women in their twenties who were asked to include a couple of servings of pistachios into their daily diets. After 10 weeks the women experienced no changes in their weight, waist circumference or body mass index.

This might have something to do with the fact that it takes a little effort to manually remove the nuts from their shells, it slows down consumption without compromising fullness. This is combined with the fact that nuts are high in fiber and protein, both proven to keep you feeling fuller for longer.

Pistachio nuts are also one of the lowest in calories - only 160 calories per ounce which equates to about 49 pistachios.

So why not give yourself a healthful boost by avoiding the crisps and opting for a few handfuls of pistachios instead! Your gut and your waist line will thank you!

Elderberries fight seasonal illness

Tue, 17 Dec 2019 11:55:00 GMT

Many of us look to stock up on supplements at this time of year in an attempt to help our bodies fight off cold and flu bugs that are doing the rounds. One such seasonal savior comes in the form of Elderberry.

The Elderberry fruit is rich in vitamins, mineral, nutrients and fibre

The Elderberry fruit is in fact considered by many to be a medicinal plant and is used in folk medicine across the globe. They are rich in vitamins, mineral, nutrients and fibre which give them many health benefits beyond their flu fighting abilities. This includes enhancing the health or your heart and skin. As Elderberries contain high levels of vitamin A they may soothe the skin, help ease the appearance of age spots, and prevent or lessen wrinkles. The fruit's high fiber content brings benefits such as improvement in bowel functioning, reduction in blood pressure, protection against cardiovascular disease and lowering of blood cholesterol.

Also rich in Zinc, a key immune booster

Elderberries are rich in antioxidants and jammed full of zinc, which as we know is a fantastic immune booster. In one scientific study, 60 people with flu-like symptoms took 15 ml of elderberry syrup four times a day and their symptoms improved 4 days before the people who took a placebo.

In another study, 32 people with flu-like symptoms took lozenges containing 175 mg of elderberry extract 4 times a day for 2 days. After 24 hours, they reported an improvement in symptoms, such as fever, headache, muscle aches, and nasal congestion.

In a double-blind, randomized control trial researchers looked at whether elderberry extract could prevent people from experiencing cold-like symptoms after traveling on an airplane. Participants took lozenges containing 300 mg of elderberry extract and 150 mg of rice flour twice a day for 10 days before traveling.

The researchers found that the capsules did not prevent the symptoms, but people who took elderberry had less severe symptoms that lasted for a shorter time.

Don't eat them raw!

It's important to note that eating raw elderberries can cause nausea and digestive upset so do be aware of this side effect. Elderberry syrup often contains high levels of sugar which should be noted too.

There is a solid evidence to support the fact that people have used elderberries for their potential health-boosting properties for many years, most notably to fight colds and the flu. And there are a number of studies that support these claims, but they do tend to feature small numbers of participants. Researchers need to investigate further before they are sure about the health benefits of elderberries for all consumers.

How to get the most out of your supplements

Tue, 03 Dec 2019 10:04:00 GMT

If you opt to take vitamins and supplements on a regular basis you are proactive about your health and well being which is great but you could do even more by arming yourself with the knowledge of how and when to take them to optimise their benefits.

Best taken in the morning

B vitamins are a special family of water-soluble vitamins that are energy-boosting and stress-busting. The B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate (B9) and vitamin B12. Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells. It’s been clinically proven that B vitamins can reduce the amount of stress you feel and improve your mood. What could be a better start to the day?!

Water-soluble vitamins absorb best on an empty stomach. That means taking them first thing in the morning, 30 minutes prior to eating, or two hours after a meal.

Best taken in the evening

Calcium and magnesium are important minerals that can help our bodies relax. The body uses calcium at night as it is a natural muscle relaxant. Research has shown that disturbed sleep patterns, such as a lack of deep REM sleep, have been associated with low levels of calcium.

Magnesium regulates the hormone melatonin, which guides sleep-wake cycles in your body, It also binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down the nervous system and brain, by doing this magnesium may help prepare your body and mind for sleep.

Best consumed with fat

There are four fat-soluble vitamins in the human diet: vitamin A, vitamin K, vitamin E, and vitamin D. They are essential for health and play many important roles in the body. The optimal time to take fat-soluble vitamins is with your evening meal. Fat-soluble vitamins are dissolved in our bodies using fats and then carried into the bloodstream to perform essential functions.

Friends and foes

Calcium and iron can inhibit absorption of each other up to five-fold so they are best taken at different times of day. Iron actually absorbs best on an empty stomach and obviously can’t absorb properly if you’ve recently eaten calcium rich food such as dairy. On the reverse side, Vitamin C and iron work in synergy with each other and taking them together improves absorption. So why not try washing down an iron supplement with a glass of orange juice to increase the benefits.

Never wash down with a cuppa

Polyphenols in many beverages greatly inhibits absorption of vitamins and minerals so rather take your supplements with a good old glass of water.

While its quicker and easier to knock back all your supplements in one go (when you remenber!) you'll see much better results by following these top tips.

Vitamin D deficiency in the over 60's impairs muscle strength

Tue, 26 Nov 2019 12:51:00 GMT

If you're over the age of 60, not having enough vitamin D could have a significant impact on how well your skeletal muscle functions. These findings come from an analysis of 4000 older adults that showed low blood markers of vitamin D impaired muscle strength and performance.

The research term, led by Maria O'Sullivan from Trinity College Dublin, suggests that ensuring skeletal muscle function through out life is key to preserving it well during the aging process. This makes for better mobility, higher independence, increased quality of life and a reduction in rate of falls and frailty.

Maintaining muscle function is incredibly important in promoting healthy ageing

Previous research has proven the effectiveness of resistance exercise in preserving muscle function and this latest research adds to the growing evidence that vitamin D may also be protective.

O'Sullivan writes:

"Maintaining muscle function is incredibly important, and often overlooked, in promoting healthy ageing. Addressing this through multimodal approaches that incorporate physical activity, reversing vitamin D deficiency and other modifiable diet and lifestyle components require further investigation."

The study was published in the journal Clinical Interventions in Ageing and included data from 4,157 adults aged over 60 living in communities. Muscle function was assessed via hand grip strength and a test known as the Short Physical Performance Battery ( SPBB). The SPPB is a group of measures that combines the results of gait speed, chair stand and balance tests. It has been used as a predictive tool for possible disability and can aid in the monitoring of function in older people. It has also been shown to have predictive validity showing a gradient of risk for mortality, nursing home admission, and disability.

Results of the data analysis showed that the prevalence of muscle weakness was twice as high among the adults with vitamin D deficiency compared with those with vitamin D adequacy. Just over 40% of those with the lowest levels of vitamin D also suffered from muscle weakness while only 21% of those with the highest vitamin D levels suffered.

In addition to this the 'muscle performance' was 3 times higher in older adults with vitamin D deficiency compared with vitamin D adequacy.

What's the solution?

The authors write that the study's findings give further support to the evidence in favour of public health strategies to deal with vitamin D deficiency in the older populations.

Dr Eamon Laird, co-author of the study added:

"Some countries, for example Finland, have successfully implemented a vitamin D food fortification policy which has all but eliminated deficiency in the population. Such a policy could similarly be implemented in the UK and Ireland for older populations."

Are you worried about the health of your brain as you age?

Tue, 19 Nov 2019 11:19:00 GMT

Astaxanthin is a super powerful antioxidant, the wonders of which we have previously purported. Research has linked it to healthier skin, heart health, joint pain improvement and now research is suggesting it may reduce depression and stress as well as improve memory in people with mild cognitive impairment.

Chronic inflammation encourages the onset of most chronic diseases

Extensive research during the last two decades has revealed the mechanism by which continued oxidative stress leads to chronic inflammation, which in turn, encourages the onset of most chronic diseases including neurodegeneration.

Carotenoids have gained scientific and commercial interest during the last decades, due to their huge chemical diversity (about 750 carotenoids have been characterised) and their strong beneficial effects on human health and well-being. These bio-active compounds exert antioxidant, repairing, anti-proliferative, anti-aging and anti-inflammatory effects.

Astaxanthin considered to be one of the strongest antioxidants in nature

Astaxanthin is a carotenoid with hugely powerful antioxidant and anti-inflammatory activity, in fact its considered to be one of the strongest antioxidants in nature, due to its high scavenging potential of free radicals in the human body. This, combined with it's its unique chemical structure which allows it to readily cross the blood-brain barrier means its of particular interest to those researchers in the field of brain health.

Just recently Algae Health Sciences announced the publication of two human clinical trials using an Astaxanthin product called AstaZine on brain health.

Depression and fatigue

The trial focused on psychological mood state, i.e. depression and fatigue, while the second looked at memory and cognitive function.

The first study included 28 healthy subjects from 26 to 63 years of age whom were given a natural astaxanthin supplement over the course of 8 weeks. A control group were given a placebo.

By the end of the study the researchers were able to identify improvements in three critical markers including feelings of depression, mental fatigue and overall mood state (psychological well-being) - depression dropped by 57%, mental fatigue by 36% and 11% reported an increase in mood state. Further to this trends towards improvement in other mental health parameters such as tension, anger and mental confusion were also seen.

Memory and cognition

The second study looked at cognitive health in 22 subjects that were experiencing mild forgetfulness. Over a 12 week period the subjects were given Haematococcus pluvialis derived Astaxanthin in soft capsules while the placebo group were given safflower oil.

At the end of the study the treatment group showed a statistically significant improvement on two tests for cognitive function and memory compared to the placebo group. Composite memory increased by 22.3%, change in reasoning increased by 48.2% and subjective symptoms improved by 25%. The latter is assessed by questions such as 'During the last week or so have you had problems remembering the names of things?'

Due to the fact that we're all living longer, cognitive health will become more and more important to us - as we age it is natural to start worrying about the deterioration of our brains, eyes and vital organs. This means that people are increasingly looking for preventative ways to sail through their golden years with good mental health. Astaxanthin may provide one such way.

Just Vitamins' Antarctic Krill Oil supplier A rated for sustainability

Tue, 12 Nov 2019 10:37:00 GMT

Krill harvester Aker Biomarine, supplier of Just Vitamins' Antarctic Red Krill Oil has received an A rating for its fishery sustainability for a fifth year in a row, which means its krill fishery is in very good condition.

The rating has been received from the Sustainable Fisheries Partnership (SFP), an independent non-profit organisation that evaluates the sustainability of global fisheries. Annually, the SFP releases a Reduction Fisheries Sustainability Overview which analyses reduction fishery stocks worldwide.

The SFP 2019 reduction fisheries report assessed 26 reduction fisheries and showed that 88% of the catch comes from fisheries that are "reasonably well managed". The full report can be read here.

Krill populations are thriving

This follows recent reports of research that has found more Krill in the Antarctic Peninsula than in the last major krill survey which happened back in 2000. This research was led by The Norwegian Institute of Marine Research (IMR) and provides some fantastic news for krill populations.

Antarctic Krill lives in a specific range of cold water temperatures, up to minus 5 degrees celsius and is a vital component of the Antarctic ecosystem. It is forms the basis of the food chain for a lot of marine life but it also harvested for supplements for human consumption due to its high levels of omega-3 fatty acids.

Commitment to conservation of the krill eco-system

Subsequently, the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR) committee met in Hobart, Tasmania where the IMR report was discussed. Runa Haug Khoury, sustainability director for Aker Biomarine, told nutraingredients.com:

"The report's result is very good news and confirms that the biomass is healthy and voluntary measures are working. This does not change the quota but it underpins that the fishers are sustainable."

"Aker Biomarine is committed to conserving the krill eco-system for both human and planetary health. These new krill population estimates show that the conservation measures driven by the CCAMLR community of regulators, scientists and efforts by industry are working well to sustain healthy krill levels."

"To us, it makes no sense to take something out of the ocean to improve world health, if it simultaneously compromises the health of the ocean."

Another reason to eat more nuts. They reduce wrinkles!

Tue, 05 Nov 2019 11:13:00 GMT

Recent research found wrinkle width and severity to be reduced in postmenopausal women who snacked on almonds on a daily basis. Almonds are already associated with an array of health benefits due to the fact they're full of vitamins, minerals, protein and fibre.

A pilot study was undertaken to investigate what sort of impact eating almonds had on wrinkles, it looked at 28 healthy postmenopausal women with a skin type categorised by the Fitzpatrick scale as type 1 or 2. This is a skin type that has a tendency to burn. The women were divided into two groups, one group consumed 2 oz of almonds per day while the other ate 2 oz of nut free snacks.

The skin of each participant was assessed at the start of the study and then at 4 weeks, 8 weeks, 12 weeks and 16 weeks. Wrinkles were measured using high resolution facial imaging and validated using 3D facial modeling and measurement. This allowed for a severity score to be given which involves a calculation of the depth and length of a wrinkle.

Wrinkle width and severity decreased

The results showed that by 16 weeks wrinkle width had decreased by 10% and winkle severity had decreased by 9%.

Almonds are a rich source of antioxidants, which as we know, protect us from the damage inflicted on the body by oxidative stress. The inflammation associated with oxidative damage is one of the key factors in accelerated aging. It is therefore important to point out that the effects seen in the study may not be unique to almonds and instead to attributed to the anti-inflammatory effects of vitamin E, fatty acids and polyphenols.

The small size of the study we're looking at here is a limitation but the results are promising none-the-less and it has paved the way to future larger studies with expanded population groups and additional evaluations for signs of skin aging. The researchers concluded by saying:

"Food as a means of promoting skin health - the "health from the inside out" idea - is of growing interest to those looking for healthy ageing. It's also a growing area of scientific research. Almonds are a rich source of antioxidant vitamin E and deliver essential fatty acids and polyphenols. They're a smart choice for overall good nutrition. And, as seen in this study, almonds may hold promise as a food to include as part of a healthy aging diet, especially for post-menopausal women."

Adults aged 50 and over have highest rates of vit D deficiency

Tue, 29 Oct 2019 09:41:00 GMT

A team of researchers are suggesting that more than a quarter of adults over the age of 50 are deficient in vitamin D and therefore urge supplement uptake and mandatory food fortification as policies most effective in combating deficiencies.

Vitamin D deficiency rises with age, and is also higher among smokers, those living alone and people from lower socio-economic backgrounds.

Severe vitamin D deficiency causes rickets in children and osteomalacia, or softening of the bones, in adults. It may also increase the risk of many other chronic non-bone related diseases, including immune function, cardiovascular disease and dementia.

Vitamin D is essential for bone metabolism and is thought to have beneficial health effects for muscle strength and non-skeletal health. Age-related conditions such as bone loss, fracture risk and falls are all linked to low levels of vitamin D.

Vitamin D can easily be treated with supplementation

The fact that that vitamin D can be treated easily with supplementation, means that it has significant policy and practice implications for Government and health services. There is no mandatory food fortification policy within the UK but if there was it could make a real difference.

Case in point is Finland, a country which gets less sunlight and is more northerly, but has a lower prevalence of vitamin D deficiency - less than 1% against 13%, which is due to a comprehensive public health policy of supplementation and fortification.

The longitudinal study looked at 6004 adults over 50 years of age found a clear divide between the north and the south of the UK, with those living in the south less likely to be vitamin D deficient. The researchers say this has to do with latitude, despite being a country with a short ranging latitude. With every 1 degree north there was an associated 11% increased risk of vitamin D deficiency.

London was the anomaly, with very high levels of vitamin D deficiency but this is thought to be a result of factors such as urban lifestyles, extremes of poverty and affluence and aggregation of people with chronic health conditions being more likely in cities.

The research team concluded:

The high rates of deficiency in the UK are similar to rates seen in other high latitude countries such as Ireland however other more northern countries such as Finland have implemented a successful vitamin D fortification policy which has all but eliminated deficiency in the population, such as policy could easily be implemented in the UK and Ireland.

Incidence of Inflammatory Bowel Disease is shockingly high

Tue, 22 Oct 2019 10:44:00 GMT

Inflammatory Bowel Disease (IBD) is a term used to describe a group of disorders involving chronic inflammation of the gut. The most well known are two long term conditions known as Ulcerative Colitis (UC) and Crohn's Disease (CD) for which there is no known cure and can lead onto a higher risk of developing colorectal cancer. According to new research the number of sufferers is three times higher than previously thought.

The researchers involved in the study looked at data compiled by a nationally represented UK primary care database called The Health Improvement Network (THIN) between 2000 and 2017. It showed that the prevalence of UC and CD had risen by 55% and 83% respectively and is likely to rise further over the next decade.

The problem of IBD is compounded by its association with colorectal cancer - the study found that those with Crohn's had a 23% increased risk of developing the cancer while those with ulcerative colitis had an increased risk of 43%.

These results can only be considered alarming due to the lifelong nature of the diseases that can begin at a young age, have a huge impact on quality of life and require complicated and costly treatments.

The Mediterranean Diet can help

A dutch research team, led by Laura Bolte from the University Medical Center Groningen, found that certain foods could provide provide protection for the gut by boosting bacteria with anti-inflammatory properties.

These findings are in line with previous research supporting the notion that Mediterranean or plant-based diets could be effective in managing digestive disorders by influencing gut bacteria.

The types of food associated with high levels of gut friendly bacteria include legumes, vegetables, bread, fish, nuts and red wine. They are all involved in the synthesis of essential nutrients and short chain fatty acids (SCFAs) which are the main source of energy for cells lining the colon.

There were four study groups involved in the research: the general population, patients with Crohn's disease, ulcerative colitis and irritable bowel syndrome (IBS). Stools samples from each participant were analysed in order to determine that person's gut bacteria and it was compared with the results of a food frequency survey.

The results showed that diets high in bread, legumes, fish and nuts were associated with a decrease in harmful bacteria as well as lower levels of inflammatory markers known to rise during intestinal inflammation.

Diets high in meat, fast foods and refined sugar were associated with a decrease in beneficial bacteria and an increase in inflammatory markers. Specifically red wine, legumes, vegetables, fruit, cereals, fish and nuts were associated with an abundance of anti-inflammatory bacteria, while plant-based diets were found to be associated with high levels of bacterial SCFA production.

Further to this, plant protein was found to aid in the synthesis of vitamins and amino acids as well as breaking down sugar alcohols.

The report concluded:

"A diet characterised by nuts, fruit, greater vegetable and legume intake than animal protein, combined with moderate consumption of animal derived foods like fish, lean meat, poultry, fermented low fat diary, and red wine, and a lower intake of red meat, processed meat and sweets, is beneficially associated with the gut ecosystem in our study."

Nuts could be key to halting inevitable weight gain as you age

Tue, 15 Oct 2019 11:21:00 GMT

Nuts are good for you, that is not breaking news, however a new study has revealed that replacing unhealthy food with nuts could stop the inevitable weight gain as you get older.

The research, conducted by scientists at Harvard University, entailed monitoring more than 300,000 people over a period of twenty years regarding their eating habits and weight gain. It was found that those who ate around 14g of nuts, which equates to half a portion, gained less weight and were less likely to become obese.

This was an observational study therefore the researchers cannot establish causality but there do suggest some potential mechanisms that could explain their findings.

Fuller for longer

First off, chewing nuts requires a fair amount of effort which means that they stay in your mouth for longer. This allows time for signals involved in satiety to be sent. Think of that diet tip which involves chewing each mouthful more before swallowing - it allows for the brain to catch up with the stomach. Further to this, the action of chewing itself is also thought to release substances associated with satiety. Nuts are also full of fiber which increases feelings of fullness and delays stomach emptying which in turn means hunger is suppressed and you feel fuller for longer.

Nuts increase thermogenesis

Secondly, nuts are high in unsaturated fats which according to other research increases thermogenesis within the body which means that calories are turned into energy more quickly.

There is no denying that nuts are calorie dense and therefore many may think they are a no no when it comes to dieting or easy weight management however a recent study (which focused on almonds) showed that a 28g serving of whole natural almonds (skin on) had 25% less calories than was shown on the nutritional info. This is thought to be because the body doesn't absorb all the fat from a whole almond.

The healthy choice

They are also fantastic for general health due to the amount of vitamins and minerals they contain. Calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, vitamins B1, B2 and B3, folate and vitamin E are all present in nuts.

The report concluded with:

"Our results indicate that increased consumption of total nuts or any types of nut (including peanuts) is associated with less long term weight gain, despite being calorically dense."

"Incorporating nuts as part of a healthy dietary pattern by replacing less healthful foods may help mitigate the gradual weight gain common during adulthood and beneficially contribute to the prevention of obesity."

Eat your way to lustrous locks

Tue, 08 Oct 2019 11:14:00 GMT

The human scalp contains approximately 100,000 hair follicles which require essential elements, such as proteins, vitamins, and minerals, to efficiently produce healthy hair. Micronutrients, including vitamins and trace minerals, are therefore crucial components of our diet.

Biotin

Biotin is one of the water soluble B complex vitamins and is also known as vitamin B7. Similarly to the other B vitamins is it involved in the conversion of food into energy and is specifically needed for the health of your hair, skin, eyes, liver and nervous system.

Biotin aids in the breakdown and use of amino acids (proteins) which is the substance that forms the bulk of your hair strands. Taking biotin can be especially helpful if you have a low-protein diet as it helps your body to utilise the proteins you ingest.

Sufficient levels of biotin are needed for strong hair, resistant to dryness, breakage and shredding.

Biotin rich foods include liver, eggs, almonds, raw cauliflower, mushrooms, sweet potatoes and spinach.

Iron

Iron is required for the formation of red blood cells which carry oxygen and nutrients to the hair to help it grow. If your body doesn't have enough iron to make sufficient red blood cells then it ultimately means the body is short of oxygen, this results in the channeling of any available supply to vital organs rather than places such as hair follicles. Without oxygen your hair follicles can't function and your hair falls out.

Food sources of iron include lean beef, chicken, beans and lentils, tofu, cashews, spinach, wholegrain and enriched breads.

Collagen

Collagen gives hair the lustre we all want. Ensure when supplementing that you choose hydrolysed collagen, this means that it's a lower molecular weight and therefore more easily absorbed by the body.

Marine collagen is known to promote healthy hair, improve moisture, and promote diffusion of nutrients.

Foods like bone broth contain a bioavailable form of collagen your body can use right away, egg whiles contain proline which necessary for collagen production, garlic is high in sulfur, which is a trace mineral that helps synthesize and prevent the breakdown of collagen, cashews contain zinc and copper, both of which boost the body’s ability to create collagen. Stay away from sugar and refined carbohydrates, which can cause inflammation and damage collagen.

Vitamin A

Vitamin A is an essential component of hair growth and maintenance, it works with zinc to help reduce both the drying and clogging of sebaceous glands in the scalp.

As well as helping the scalp to produce a healthy amount of sebum to nourish and protect the hair, vitamin A also strengthens hair to reduce breakage.

Its important to note that vitamin A is a fat soluble vitamin, taking too much can lead to vitamin A toxicity which in fact leads to hair loss.

Food sources of vitamin A include cheese, eggs, oily fish, fortified low-fat spreads, milk and yoghurt, liver and liver products such as liver pâté.

Vitamin C

This vitamin is essential for the production of collagen as well as helping to protecting the body's existing collagen stores from damage.

It is also a powerful antioxidant that fights off free radical damage that can damage the scalp and impair follicle function. Scalp health is key to the growth of strong lustrous hair.

Food sources of vitamin C include, sweet red and green peppers, oranges, strawberries, broccoli, Brussels sprouts and kiwis.

Vitamin D

Vitamin D regulates gene expression in nearly every cell in the body, including hair follicles, and it’s crucial to promote normal cycles of cell growth and replication. If you are not getting enough vitamin D it can lead to cells in hair follicles not being replaced properly which in turn may lead to hair thinning and hair loss over time.

Supplementing with vitamin D can improve hair loss issues if vitamin D levels are low so if you're concerned about your D levels, ask your doctor to order a blood test.

Food sources of vitamin D include oily fish such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks, fortified foods such as most fat spreads and some breakfast cereals.

Vitamin E

Vitamin E is another powerful antioxidant that combats free radical stress on the hair. It may also improve scalp circulation - this increased blood flow is thought to improve hair health.

Vitamin E is essential for healthy skin, including the scalp. Poor scalp health is linked to lucklustre hair so by ensuring sufficient vitamin E intake you can support your scalp and give your hair a strong foundation from which to grow.

Food sources of vitamin E include wheatgerm oil, sunflower seeds, almonds, hazelnut oil and sunflower oil.

Selenium

Hair follicles can be weakened by damage from free radicals, selenium helps by supporting enzymes that clear the body of these nasty little molecules. Selenium also activates an enzyme important for the regeneration of the antioxidant vitamin C which in turn promotes hair growth and regrowth.

Selenium is very important for the proper functioning of the thyroid and the hormone it secretes. This in turn benefits the immune system and supports healthy hair growth.

It's important to note that too much selenium can actually cause hair loss so don't over do it.

Food sources of selenium include Brazil nuts, yellowfin tuna, enriched foods including pastas and whole grain cereals, lean pork, turkey, chicken and eggs.

Zinc

Zinc is a trace mineral and is involved in many processes within the body including protein synthesis, as hair is made almost entirely of protein it makes sense that Zinc is essential to hair growth. It is also involved in keeping the oil glands around hair follicles working properly.

Further to this Zinc is essential to the synthesis process involved in collagen production. It works as a co-factor activating proteins essential for making collagen.

Food sources of zinc include red meat, shellfish, legumes like chickpeas lentils and beans, pumpkin and sesame seeds, pine nuts, peanuts, cashews and almonds as well as milk and cheese.

Some hair loss is normal

Remember that it's normal to shed hair, we lose about 100 strands a day on average. If you feel like you're losing significantly more than this then it could be the symptom of an underlying condition so it's important to seek advice from a medical professional.

Foods to eat and those to avoid to combat dementia

Wed, 02 Oct 2019 15:51:00 GMT

The MIND diet was developed specifically to help the brain work better as well as reduce the likelihood of developing dementia. It is in fact, a combination of the Mediterranean diet and the DASH diet, designed to lower blood pressure.

Both the Mediterranean diet and the DASH diet have been previously shown to slow cognitive decline but the latest study into the efficacy of the MIND diet aimed to identify exactly which elements were most important.

An earlier study of the MIND diet found participants who stuck very closely to the diet were a staggering 52% less likely to be diagnosed with Alzheimer's disease.

The MIND diet dictates the consumption of 'brain healthy' foods, particularly berries such as blueberries and green leafy vegetables like spinach. The MIND diet differs from the Mediterranean and DASH diets in that it doesn't advocate lots of fruit, diary or potatoes or eating more than one fish meal a week.

Foods to include:

green leafy vegetables, such as spinach and kale
other vegetables, such as red peppers, squash, carrots and broccoli
nuts
berries, including blueberries and strawberries
beans, lentils and soybeans
wholegrains
seafood
poultry
olive oil
wine (in moderation)

Foods to avoid:

red meats
butter and stick margarine
cheese
pastries and sweets
fried or fast food

The US based observational study carried out by researchers from Rush University Medical Center in Chicago and Harvard School of Public Health in Boston was published in the peer-reviewed medical journal Alzheimer's and Dementia.

It looked at 960 participants with an average age of over 80. They did not have dementia and completed food questionnaires and brain function tests on a yearly basis over a period of 5 years.

The results showed that those that adhered closely to the MIND diets had brain about 8 years younger than those that did not.

Dr Clare Walton, of the Alzheimer's Society, told the Mail Online:

"Previous research suggests that the MIND diet can reduce the risk of developing dementia, and now we see it could also slow down the cognitive decline normally seen with age."

"It's important that people realise there are several steps you can take to reduce your risk of dementia, in addition to a healthy balanced diet, including being physically and mentally active and not smoking."

Tea drinkers have better organised brains

Wed, 25 Sep 2019 11:31:00 GMT

A paper published in the journal Aging and conducted by researchers from the National University of Singapore, Wuyi University in China, the University of Essex in the UK and the University of Cambridge looked at the difference between the brain structure of tea drinkers v. non tea drinkers. The results suggest that tea has a positive effect on age-related decline in brain organisation.

Brain regions that were more efficiently interconnected

The study was comprised of 36 participants, aged 60 and over, who were divided into tea and non-tea drinkers. Those that drank tea consumed either green tea, black tea or oolong tea at least 4 times a week over a period of 25 years. The neuroimaging data collected showed that the tea drinkers had brain regions that were more efficiently interconnected, in other words better organised. Better organised brains are associated with healthier cognitive function.

Another way to think of it is to use road traffic as an analogy - brain regions are the destinations and the connections between those regions are the roads. If the road system is better organised then the movement of vehicles is more efficient. In the same vein, when the connections between brain regions are better organised, information processing can be performed more efficiently.

Tea intake already linked to mood improvement and cardiovascular disease prevention

Assistant Professor, Feng Lui, lead author of the current study, published a previous study back in 2017 that showed daily consumption of tea can reduce the risk of cognitive decline in older people by 50%. This supports additional past studies that have demonstrated tea intake is beneficial to health with positive effects including mood improvement and cardiovascular disease prevention.

Due to the fact that cognitive performance and brain organisation are closely related, the research team made a point to note that more investigation is needed to understand how brain circuitry underpins something like memory. This could lead onto the discovery of possible interventions to preserve cognition during the ageing process.

Why is your gut so important to health?

Mon, 16 Sep 2019 10:00:00 GMT

The complex colony of organisms that live in the gut is called our gut microbiome. You may have heard that term banded about a lot in recent years and that is because those in the wellness world are seeing more and more evidence supporting poor gut health as a cause of disease and chronic health issues.

In fact the body's gut microbiome can affect virtually every aspect of health. When the body does not have the right balance of bacteria, certain organisms can grow out of control leads to many possible problems. A common example of this is when a person takes a course of antibiotics, as a result they may experience changes in their gut bacteria that makes them more vulnerable to yeast infections.

To date, research suggests that gut health may play a role in mental health, including depression and anxiety, inflammation, IBS, obesity, diabetes, and metabolic syndrome, liver health and inflammatory bowel disease.

Immune system is heavily reliant on the health of the digestive system

One of the biggest areas of interest when it comes to our microbiome is its relationship with our immune system. You might be surprised to know that 80% of our immune system relies on the functionality of our microbiome and because of this scientific researchers are able to work out that autoimmune diseases such as type 1 diabetes and arthritis can be traced back to an unbalanced and unhealthy gut.

A study conducted in 2010 looked at the difference between the gut bacteria of children living in a rural area of Burkino Faso in Africa and that of children living in Italy. The Italian children ate more meat while the African children ate more fiber and protein from plant sources; the study found that the children of Burkina Faso had more good bacteria in their guts associated with lower inflammation. The children living in Italy had more bacteria associated with inflammation and disease.

Research has also linked red meat to a compound called trimethylamine N-oxide (TMAO). TMAO is higher in those that eat red meat because it is released by the gut bacteria specific to that diet. High TMAO is correlated with a higher risk of heart attack and stroke.

The gut is known as your second brain

The gut is also known as your second brain and is responsible for 95% of the body's serotonin levels. Research has revealed that there is actually a system of neurons embedded in the walls of the gut which goes some way to explaining how gastrointestinal distress affects mental health and creates mood swings.

Microbes help the body absorb antioxidants

Studies have shown that bacteria live in the gut and feed off undigested food, this results in the production of vitamin K for the body to use, as well as B vitamins that help generate and maintain energy. Microbes also help with the absorption of nutrients such as antioxidants which, as is well known, helps the body to fight free-radicals and inflammation.

Weight gain has been linked to an unbalanced gut

Some studies have shown that the harmony of our gut bacteria can greatly affect weight gain as well as our ability to lose weight with microbes seemingly having control over appetite regulation, with our diets being crucial in determining the type of bacteria present in the gut a viscous cycle can ensue.

What to eat

Plenty of nutritious foods helps to promote gut health. Food groups that are especially helpful include prebiotics, which help feed good bacteria, and probiotics, which can add beneficial bacteria to the gut. Prebiotic foods include oats, wheat, garlic, onions, leeks and asparagus. Probiotic foods include live yoghurt, kefir, kimchi, miso and sauerkraut.

An anti-inflammatory diet is extremely important, this means eliminating refined oils, refined carbs, sugars and trans fats and increasing intake of antioxidant foods like cruciferous vegetables (think broccoli) and heatlhy fats (think Salmon).

When paired with a healthy diet that reduces inflammation and the amounts of bad bacteria in your gut, probiotic supplements can replace the bad with the good. Talk to your doctor before starting any major new diet and supplement plan, and make sure to get a good quality probiotic.

Other top tips for a happy microbiome include reducing stress and exercising more. Yes, you've heard it many times before but it'll never stop being good advice for your health and well being!

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Worried about Osteoporosis? Key supplements worth considering

Wed, 04 Sep 2019 13:11:00 GMT

Having osteoporosis means that the body lacks certain key nutrients or is unable to assimilate them in order to maintain healthy bones.

Being diagnosed with osteoporosis would require treatment with prescription medication however the body still needs certain vitamins and minerals to aid in the absorption of nutrients required to build strong bones so if your dietary intake is lacking then supplementation is worth considering.

Calcium

Calcium is one of the most important supplements you can take if you are at risk or already suffering from osteoporosis, in fact it is recommended for most women undergoing osteoporosis treatment.

You should be able to receive enough through your diet, but if not then there are many calcium supplements on offer these days. However it is important to be aware that your body doesn't absorb calcium supplements in the same way. Chelated calcium such as calcium citrate, calcium lactate or calcium gluconate are easier for you body because they have compounded added to them to increase their bioavailability. Calcium carbonate on the other hand is relatively cheap and only contains 40% elemental calcium.

A further top tip is to break up your calcium supplement if it contains more than 500mg and take it over the course of the day, this is because the body cannot absorb more than 500mg at a time.

Vitamin D

This vitally important vitamin is crucial in helping the body absorb calcium and is therefore another supplement recommended to most women undergoing osteoporosis treatment.

It is very difficult to get enough vitamin D from food sources alone, although it is present in oily fish, eggs, some pork products and lambs liver as well as being added to fortified foods such as breads, yoghurts and mushrooms. The best way to get it is through skin exposure to the sun but during winter months it is nearly impossible to get enough. This leaves us at a high risk of deficiency and therefore it is recommended to take at least 10 microgram (400IU) supplement to ensure you're getting sufficient amounts of vitamin D.

Magnesium

Magnesium works closely with calcium to maintain strong, healthy bones. You should be getting around 300 to 500mg per day however if you eat a proportionately large amount of processed food then its highly likely you're not getting enough.If you take a multivitamin then it probably contains magnesium along with calcium, they should be at a ratio of 2:1 i.e if it contains 1000mg calcium then magnesium levels should be at 500mg.

Magnesium rich foods include whole-grain breads, dark green vegetables and nuts or you can opt for a supplement. It's important to note that stress on the body, not just emotional but also that brought about by intense exercise and exposure to toxins such as smoking and alcohol depletes the body of magnesium.

Vitamin K

Vitamin K works to help calcium bind to your bones. The recommended dosage is 150 micrograms each day and it works optimally at this level so its important not to take too much vitamin K.

It is also important to note that taking vitamin K can interfere with blood-thinning medications such as warfarin. Therefore it is highly recommended to always talk to your doctor before increasing your vitamin K intake.

Just Vitamins' Osteo4 has been uniquely formulated to contains all four of these vital bone supplements in one convenient supplement.

Listen up vegans, this is important

Wed, 28 Aug 2019 10:27:00 GMT

To all the vegans and vegetarians out there, be aware that the best food source of B vitamins is meat, so it’s very important for non-carnivores to supplement with them.

B vitamins are important for a wide range of functions within the body, including heart health, metabolism and cognitive function. B vitamins are often called “energy vitamins” as they help release energy from the food we eat and are also known as anti-stress vitamins, because they boost the body's immune system in times of stress.

The B vitamins include:

Thiamin (vitamin B1)
Riboflavin (vitamin B2)
Niacin (vitamin B3)
Pantothenic acid (vitamin B5)
Pyridoxine (vitamin B6)
Biotin (vitamin B7)
Folate and folic acid (vitamin B9)
Vitamin B12

What do the B vitamins do?

Vitamin B1, also known as thiamin, is responsible for keeping the nervous system healthy as well as playing a key role in muscle and heart function.

Vitamin B2, also known as riboflavin, helps keep the skin, eyes and nervous system healthy.

Vitamin B3, or niacin, helps keep the skin and nervous system healthy.

Vitamin B5, pantothenic acid, helps the body to make red blood cells, it is involved in synthesising cholesterol, producing sex and stress hormones, helping the body to utilise other vitamins, particularly vitamin B2 and maintaining a healthy digestive system.

Vitamin B6, or pyridoxine, helps the body to use and store energy from protein and carbohydrates in food, and also helps form haemoglobin in red blood cells.

Vitamin B7, otherwise known as biotin is often touted for its ability to strengthen hair and nails as well as for supporting the health of your skin. However it is also essential for liver metabolism and for the appropriate function of the nervous system.

Vitamin B9, also known as folic acid, it a key ingredient in the making of nucleic acid that forms part of all DNA, it carries out the crucial function of creating more blood cells and is vital to preserving the brain health of infants in the womb.

Vitamin B12, helps keep the body's nerve and blood cells healthy and helps make DNA. It also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. The metabolism of every cell in the body depends on vitamin B12, as it plays a part in the synthesis of fatty acids and energy production.

Vegan food sources

Thiamin (vitamin B1) can be found in peas, whole-grain and enriched-grain products including bread, rice, pasta, tortillas and fortified cereals.

Riboflavin (vitamin B2) can be found in enriched grains, almonds and leafy green vegetables.

Niacin (vitamin B3) can be found in high-protein foods such as peanut butter as well as enriched and fortified grain products.

Pantothenic Acid (vitamin B5) can be found in sweet potatos, avocados, corn, and beans.

Pyroxidine (vitamin B6) can be found in bread, wholegrain cereals, such as oatmeal, wheatgerm and brown rice, vegetables soya beans, peanuts, potatoes and some fortified breakfast cereals.

Biotin (vitamin B7) can be found in peanuts, sweet potatos and almonds.

Folate (vitamin B9) can be found in leafy green vegetables, like spinach, broccoli, and lettuce. Beans, peas, and lentils. Fruits like lemons, bananas, and melons. Fortified and enriched products, like some breads, juices, and cereals.

The only reliable vegan sources of B12 are foods fortified with B12 including some plant milks, some soy products and some breakfast cereals.

If you are struggling to eat a diet rich in the foods listed above, a vitamin B complex provides a easy way to bridge the nutritional gap and keep your health in top top shape.