Adenosine is a type of neurotransmitter that is involved in energy metabolism and expenditure. You produce more throughout the day as your body does physical work and your brain carries out numerous cognitive functions. More is released in response to metabolic distress, exercise, oxidative stress and trauma, so levels in the body are always fluctuating.

Over the course of the day, your body usually accumulates more adenosine, which makes you feel tired and ready to sleep by night time. By the time you wake up the next morning, you’ve metabolized adenosine and should feel refreshed.

Adenosine can bind to purinergic receptors in cells, which produces a number of beneficial physiological responses. What is the action of adenosine on the brain, muscles, heart and other organs? As you’ll learn more about below, it possesses some of the following roles and benefits:

• Relaxing vascular smooth muscle (vasodilation) and increasing blood flow (circulation)
• Modulation of neurotransmitter release in the central nervous system
• Assisting synaptic plasticity
• Neuroprotection in response to oxidative stress
• Acting as an anticonvulsant molecule
• Regulating T cell proliferation and cytokine production
• Inhibiting lipolysis (the breakdown of fats and other lipids by hydrolysis, which releases fatty acids into the bloodstream)
• Stimulating broncho-constriction (constriction of the airways in the lungs due to the tightening of surrounding smooth muscles)
• Potentially helping muscles adapt to exercise, thereby improving endurance, power and strength

What Is Adenosine?

Adenosine is a natural chemical found inside all human cells and also a drug/supplement that is taken to manage many symptoms and improve energy levels.

What is the difference between adenine and adenosine? Adenosine is considered a purine nucleoside and a type of neurotransmitter. It is composed of adenine and D-ribose.

One of the most important roles that adenosine has is helping form other compounds, including adenosine monophosphate (AMP), which is a component of DNA/RNA, and adenosine triphosphate (ATP), which acts as a source of fuel within cells. Adenosine is first converted to its base, called adenine, and then converted to AMP. It also forms due to the breakdown/metabolism of ATP, which our cells use for energy, and by biosynthesis in the liver.

Taking creatine monohydrate can be useful for boosting production of energy in the form of ATP.

What is the role of adenosine when it comes to treating various health problems? Doctors use medicinal adenosine, either in IV form or supplement form that can be taken orally, to manage many types of health conditions, including:

• Irregular heartbeats
• Kidney failure or multiple organ failure
• High blood pressure/pulmonary hypertension
• Cystic fibrosis
• Lung cancer
• Unintended weight loss associated with cancer
• Nerve pain/neuropathy
• Varicose veins
• Bursitis and tendonitis
• Multiple sclerosis (MS)
• Shingles (herpes zoster infection)
• Cold sores and herpes simplex infections (including genital herpes)
• Poor blood circulation
• Fatigue and poor recovery from workouts

Types

AMP, ADP and ATP are all important participants in energy processes that keep our cells working and therefore keep us alive.

• Adenosine triphosphate (ATP) — ATP is the primary energy-carrying molecule in all living organisms on Earth. It captures chemical energy following the breakdown of molecules from food and uses this energy to fuel cellular processes. The three macronutrients (carbohydrates, proteins and fats) can all be converted into ATP.
• Adenosine diphosphate (ADP) — ADP is a nucleotide made up of adenine, ribose and two phosphate units. It is essential in photosynthesis and glycolysis and is the end product when ATP loses one of its phosphate groups. It is converted back to ATP by ATP synthesis.
• Adenosine monophosphate (AMP) — AMP is a regulatory molecule in metabolic processes, including glycolysis and gluconeogenesis. It can be converted to uric acid, which is excreted from the body via the kidneys.
• Adenosine deaminase (ADA) — ADA is involved in purine metabolism, is needed for turnover of nucleic acids in tissues, and supports development and maintenance of the immune system by converting toxic deoxyadenosine into lymphocytes. Infants and children who are born with a mutation in the ADA gene can suffer from serious malfunctions of the immune system that can be fatal.
• S-Adenosyl-L-methionine (SAM) — SAM is a molecule that participates in various biochemical reactions. It is second only to ATP as the most frequently used enzyme substrate. SAM is biosynthesized from ATP and is needed for proper function of the immune system, neurotransmitters and cell membranes.

What makes adenosine compounds different from one another is how many phosphate groups each one has. Each compound is composed of a nucleotide base called adenine, linked to a sugar molecule called ribose, linked to either one, two or three phosphates.

Benefits

Below are some of the major uses and benefits associated with adenosine:

1. Gives Us Energy and Supports Our Metabolism

ATP stores energy within cells and releases energy as needed, especially during periods of intense physical activity. It’s a major determinant of your metabolism, energy levels and body weight because it helps you convert the foods you’re eating to fuel that can be used to power your muscles, organs and cells.

2. Bolsters Heart Health

What does adenosine do to the heart? In prescription form, it is given intravenously to help correct irregular heartbeats, specifically the type called paroxysmal supraventricular tachycardia (PVST). It does this by slowing the conduction time through the AV node (an electrical “relay station” that controls heart beats) and interrupting the re-entry pathways.

Adenosine is able to relax vascular smooth muscles by reducing calcium uptake and activating adenylate cyclase in smooth muscle cells. It produces a mild reduction in systolic, diastolic and mean arterial blood pressure. It can increase blood flow in normal coronary arteries while at the same time preventing an increase in stenotic arteries.

Doctors also use adenosine when performing “stress tests” on high-risk patients, which are used to help identify heart blockages, blood clots and other related problems. Adenosine is a drug that affects the heart like exercise would, so it’s the most widely used drug for this type of test. It can help dilate the blood vessels, much like exercise would, making dysfunction more apparent.

3. Aids Relaxation and Sleep

What is adenosine’s role in promoting restful sleep? When it binds to A1 receptors in your brain, you feel calmer and sleepier. Your muscles feel more relaxed and your brain feels less alert. Adenosine can also bind to A2A receptors in the brain, which interferes with the release of neurotransmitters that affect your mood, including dopamine.

Overnight while you sleep, adenosine molecules are metabolized. This helps you to wake up feeling refreshed. Caffeine and adenosine are competitors, so it makes sense that while adenosine makes you feel more tired, caffeine makes you feel more awake. Caffeine does this by blocking adenosine from binding to certain receptors in the brain.

4. Supports Skin Health

What does ATP do for skin care? AMP can be injected into muscle tissue to support wound healing. It helps to promote healthy circulation, reduces swelling and fluid retention, and decreases symptoms like itchiness, redness and formation of ulcers.

AMP is used medicinally to treat shingles. Some research shows that adenosine may also be effective at reducing herpes symptoms and cold cores, but more studies are still needed to confirm this.

5. Boosts Athletic Performance and Recovery

ATP is used in supplement form to support muscle recovery and endurance, partially due to its effects on boosting circulation and dulling pain. Physicians can also inject adenosine into muscles to reduce swelling and treat conditions such as tendonitis or bursitis.

6. Helps Reduce Symptoms Associated with Cancer

Intravenous ATP is used to help reduce weight loss in people with advanced cancer because it can increase appetite and food intake.

Foods and Sources

Which foods can increase ATP? All macronutrients contribute to ATP production, but a diet that includes certain nutrients can help enhance production. The best way to support your body’s ability to make ATP is to consume foods that contain:

• Copper — Copper is involved in dozens of metabolic processes and is essential for the synthesis of adenosine triphosphate, therefore copper deficiency can result in a sluggish metabolism, low energy and other signs of poor metabolic health
• Protein (which provide essential amino acids)
• CoQ10
• L-Carnitine
• D-ribose
• Omega-3 fatty acids
• L methionine (which supports production of SAMe)

Foods that provide these nutrients include:

• Grass-fed meat, pastured poultry and organ meats, such as liver or kidneys
• Wild-caught fish and seafood, such as salmon, sardines, halibut, orange roughy, tuna, ling, pike, cod, cusk, sunfish, haddock and whitefish
• Free-range eggs
• Nuts and seeds
• 100 percent whole grains and legumes (it’s recommend to soak them first)
• A variety of vegetables and fruits, including sea vegetables like algae and spirulina

A balanced diet is important for maintaining high energy levels because each macronutrient has different effects on ATP. For example, when you eat carbohydrates, you consume glucose, which is converted to stored energy inside your muscles in the form of glycogen. Glycogen is then transformed via the process of glycolysis into ATP. Fat can also be used to increase ATP production, especially when carbs are not available.

Additionally, oxygen is needed for ATP production. Obviously we obtain oxygen from breathing, especially when taking deep breaths, doing deep breathing exercises and during physical activity when we breathe faster.

Supplements and Dosage

The easiest way to boost ATP levels is through eating a variety of healthy foods, since your body uses molecules from foods to make ATP and energy. However, recently adenosine and ATP have been incorporated into supplements that are marketed as energy boosters.

What kind of drug is adenosine? It can be used intravenously or orally. Adenosine supplements/drugs come in the form of ATP or AMP, which are used for different purposes.

What is adenosine used for in an emergency? A major therapeutic use of adenosine is as an antiarrhythmic drug, meaning it helps manage abnormal heart rhythms resulting from irregular electrical activity of the heart. It also can be injected into the space around the spinal cord to help reduce nerve pain. Additionally, adenosine phosphate can be injected into muscle tissue to reduce pain, swelling, itching and other symptoms. If you’re using adenosine medicinally, especially in IV form, your adenosine dose will be determined by your doctor.

Do adenosine/ATP supplements really work?

Because adenosine/ATP has an impact on energy metabolism, cardiovascular functions and blood flow, it is taken as an over-the-counter oral supplement to boost endurance and athletic performance, although there’s mixed evidence regarding its effectiveness. Some studies have found that adenosine taken orally is not very well utilized, leading to little increase in energy or other health improvements. (16) One reason that supplemental ATP may not be effective is because it’s metabolized extremely quickly, with a half-life of less than one second.

On the other hand, certain studies have found that ATP supplements can help increase muscle mass, build strength and reduce fatigue during physical activity. A study published in BioMed Central concluded that “oral ATP supplementation may enhance muscular adaptations following 12-weeks of resistance training, and prevent decrements in performance following overreaching. No statistically or clinically significant changes in blood chemistry or hematology were observed.”

Another study published in the Journal of the American College of Nutrition found that “oral ATP administration prevents exercise-induced declines in ATP and its metabolite and enhances peak power and muscular excitability, which may be beneficial for sports requiring repeated high-intensity sprinting bouts.”

Where to find and how to use adenosine:

• If you choose to try adenosine or ATP supplements, look for those that can be taken orally, such as being placed under the tongue or sold in capsule or powder form.
• Dosage recommendations vary depending on your goals and medical history. In studies where ATP supplementation has been shown to be beneficial, adults took doses of 225–400 milligrams per day over the course of 15 days to 12 weeks.
• You can use adenosine/ATP like other performance-boosting supplements, taking it about 30 minutes before you work out. If you’re not using adenosine/ATP for fitness-related goals, take it about 30 minutes prior to eating.

Risks and Side Effects

In IV form, adenosine should only be prescribed and given by a health care provider. While it’s usually safe, adenosine injections can potentially cause side effects at high doses, including chest pain, headaches, heart pounding, low blood pressure, nausea, sweating, flushing, light-headedness, sleep problems, coughing and anxiety.

Women who are pregnant or breastfeeding should not taking adenosine, since it’s not entirely clear if this is safe. People with gout and heart disease should also avoid using it since it can raise the level of uric acid in the blood and possibly reduce blood flow to the heart. Supplementing with adenosine may make symptoms of gout, such as tenderness and swelling, worse and complicate heart disease work by increasing chest pains and risk of a heart attack.

How is adenosine affected by caffeine? The two basically have opposite effects on your energy levels and concentration. When you consume caffeine, it blocks the effects of adenosine in your brain. Caffeine is therefore considered an “AR antagonist.”

Caffeine prevents adenosine from binding to various AR receptors (including A1, A2A, A3 and A2B receptors), reducing its calming effects. This is how caffeine makes you feel more energized and alert — and sometimes also more happy and upbeat. Caffeine can also block adenosine from binding to A2A receptors, which can increase the release of “feel good” chemicals like dopamine and glutamate that enhance your mood and motivation.

This is also the reason that adenosine should not be taken, or taken very carefully, with competitive methylxanthines, including caffeine and theophylline.

You should avoid taking it if you have any of these medications:

• Dipyridamole (Persantine)
• Carbamazepine (Tegretol)
• Gout medications, including allopurinol (Zyloprim), colchicine and probenecid (Benemid)
• Use adenosine with precaution if you’re also taking methylxanthines, including aminophylline, caffeine and theophylline

Final Thoughts

• Adenosine is a natural chemical found inside all human cells and an essential component of energy metabolism. It plays a role in the production of ATP, AMP and adenosine compounds that have important roles in the central nervous, immune, cardiovascular, respiratory and digestive systems.
• Actions of adenosine include relaxing vascular smooth muscle (vasodilation), increasing blood flow (circulation), modulating neurotransmitter release, protecting the brain from oxidative stress, regulating T cell proliferation and cytokine production, and helping regulate the sleep cycle/circadian rhythm.
• Doctors use medicinal adenosine, either in IV form or supplement form that can be taken orally, to manage health conditions including irregular heartbeats, organ failure, high blood pressure, cystic fibrosis, nerve pain, viruses that affect the skin, bursitis and tendonitis.
• Supplemental ATP is used to improve athletic performance, exercise recovery, strength, power and endurance. Studies have found mixed results regarding ATP’s effects, but certain studies have shown it can help prevent muscle wasting, improve sprints and support muscle adaptions in response to resistance training.

The post What Is Adenosine? Benefits for Heart Health, Sleep & Exercise appeared first on Dr. Axe.

If you’re someone who struggles with digestive issues, such as acid reflux, irritable bowel syndrome, inflammatory bowel disease or nutrient malabsorption (a common problem among elderly adults), then digestive enzymes may be one of many dietary supplements that can help offer you relief. When we take these enzymes in supplement form we can benefit by more easily absorbing nutrients from our diets. That’s one of the beneficial side effects of digestive enzymes, but there are also other digestive enzymes side effects that can negatively impact health.

An increasing number of people take digestive enzymes today, especially those with certain health conditions. This includes gastrointestinal diseases, such as ulcerative colitis or Crohn’s, hypochlorhydria (having too little stomach acid), or pancreatic insufficiency (too little pancreatic enzymes).

While they’re normally safe and beneficial supplements to take, it’s still possible for digestive enzymes side effects to affect certain people, including those taking medications that can potentially interact with digestive enzymes.

Why You Need to Digest Enzymes

“Digestive enzymes” is a broad term that includes pancreatic enzymes, plant-derived enzymes and fungal-derived enzymes. Digestive enzymes may be able to help alleviate gastrointestinal (GI) issues by helping properly break down the foods you eat.

What exactly do digestive enzymes do? They help turn larger molecules founds in foods (carbs, protein and fats) into more easily absorbed particles (such as amino acids, fatty acids, cholesterol, simple sugars and nucleic acids) that the body can actually use to function and for energy.

In the human body, specific digestive enzymes are made to help facilitate absorption of different types of foods. Digestive enzymes are split into three classes: lipases that are needed to digest fat, proteolytic enzymes that are needed to digest protein and amylases needed to digest carbohydrates.

Digestive enzymes benefits include:

• Helping lower risk for nutrient malabsorption. This can occur due to low stomach acid or a lack of digestive enzymes/enzyme insufficiency and is more likely to affect the elderly.
• Reducing symptoms of acid reflux and irritable bowel syndrome (IBS).
• Managing digestive symptoms like bloating, gas, abdominal pain, diarrhea and fatigue.
• Helping treat leaky gut by taking stress off the gastrointestinal tract.
• Preventing symptoms of food intolerances, such as by breaking down difficult-to-digest proteins and sugars, like gluten, casein and lactose.
• Counteracting enzyme inhibitors that block nutrients from being absorbed. These are naturally found in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes.
• Potentially helping manage symptoms tied to liver disease, pancreatic cancer, pancreatic insufficiency and cystic fibrosis.

Digestive Enzymes Side Effects

Is it safe to take digestive enzymes? In most cases, yes, however digestive enzymes side effects can affect some people. It’s generally believed that unless someone has digestion concerns and is experiencing unwanted symptoms, taking enzymes is simply not needed since the body should produce adequate amounts on its own.

That said, most people tolerate digestive enzymes well — however you’re more likely to deal with digestive enzyme side effects if you take a high dose and ignore dosage recommendations.

Side effects of taking digestive enzymes can include:

• Upset stomach, stomach pains and cramping
• Diarrhea
• Nausea
• Gas and bloating
• Headache
• Swelling
• Dizziness
• Changes in blood sugar
• Allergic reactions
• Changes in bowel movements/abnormal feces

Signs that you might be experiencing an allergic reaction to ingredients in a digestive enzyme supplement include:

• Difficulty breathing or talking or wheezing
• Swelling of the mouth, face, lips, tongue or throat
• Chest tightness
• Skin rash and itching
• Red, swollen, blistered or peeling skin

Digestive Enzymes Drug Interactions

If you currently take medications or have a chronic health problem, be sure to visit a health practitioner for help with customized enzyme therapy before supplementing on your own. Depending on the drugs you take, your symptoms and medical history, your doctor can determine which are the safest and best digestive enzymes for you to take. You can also ask your pharmacist about any possible interactions that might occur.

If you have a history of liver or gallbladder disease, or stomach ulcers, then you definitely want to consult a physician before taking digestive enzyme supplements.

Digestive enzymes generally don’t pose the risk for severe interactions with other drugs. However, some interactions of digestive enzymes may be possible, including with the drugs Warfarin, miglitol and acarbose.

Warfarin is an anticoagulant drug that inhibits the clotting of blood/the formation of blood clots. Acarbose (Precose) and miglitol (Glyset) are alpha-glucosidase inhibitors (oral anti-diabetes medications). It’s possible that taking these drugs with digestive enzymes may reduce the activity of the medications or enzymes.

In most cases, digestive enzymes do not interact with antibiotics, so both can be taken if necessary.

Pregnant women can usually take digestive enzymes safely, but there hasn’t been much research showing how digestive enzyme supplements affect breastfeeding.

How to Avoid Digestive Enzymes Side Effects

What are the best digestive enzymes to take?

Digestive enzymes are not one-size-fits-all. The best digestive enzymes to take depends on the person, since enzymes are nutrient-specific and help with absorption of different foods.

For general digestive health, it’s a good idea to take a full-spectrum enzyme blend that includes a variety of different enzymes.

Based on your reason for taking digestive enzymes, here are some helpful tips:

• Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes.
• If you have gallbladder issues, purchase digestive enzymes with more lipase and bile salts.
• Where you see betaine HCL listed as a product ingredient, make sure pepsin is also included.
• Purchase a supplement with lactase if you have issues relating to sugar absorption from dairy products.
• Consider a supplement that contains protease, which helps with protein digestion, if you have an autoimmune or inflammatory condition.
• Look for delayed release capsules that are enteric coated to help prevent the enzymes from breaking down in the stomach.

Remember that proteins, sugars, starches and fats all require specific types of enzymes, so taking a supplement that covers all bases may be most helpful, unless only a specific enzyme is needed.

You may also want to choose a blend with herbs, such as peppermint and ginger, that also support digestion. To avoid consuming potentially harmful impurities and additives that are found in some supplements, be sure to purchase from a reputable brand and/or check with your pharmacist or doctor for recommendations.

What dose of digestive enzymes should you take?

Dosage depends on the specific product being taken. For example, prescription digestive enzymes are normally taken in different amounts than over-the-counter enzymes.

Always read product labels carefully, since taking a high dose of enzymes can cause digestive enzymes side effects. Some people need more pancreatic enzymes than others, so bear in mind the level of each enzyme may need to be altered depending on your needs.

Keep in mind that certain foods (especially those that are raw/fermented) can help provide you with natural digestive enzymes. Try including these foods that supply enzymes in your diet, ideally in raw/uncooked form:

• pineapple
• papaya
• kiwi
• kefir
• yogurt
• bananas
• mango
• miso
• soy sauce and tempeh (fermented soy products)
• sauerkraut
• kimchi
• avocado
• bee pollen
• apple cider vinegar
• raw honey

When should you take digestive enzymes?

For the best results and least risk for experiencing side effects, take digestive enzymes about 10 minutes before each meal or with your first bite of food. Protease supplements can be taken in between meals in addition to digestive enzymes with meals.

Start by taking a low dose of enzymes, such as having them with one or two meals per day, and increasing/adjusting your dosage as needed depending on your reaction.

Take digestive enzymes separately from calcium- or magnesium-containing antacids, since taking these together might reduce their effectiveness.

Can you take probiotics and digestive enzymes at the same time?

You can certainly include both probiotics and digestive enzyme supplements in your diet to boost digestive health. Some products contain both probiotics and digestive enzymes.

If taking them separately, take enzymes before a meal and probiotics after or between. It’s also beneficial to get probiotics from fermented foods like yogurt, kefir, kimchi or sauerkraut. Probiotics can help restore balance to the gut microbiome and further aid in digestion, while also curbing symptoms like gas and bloating.

Final Thoughts

If you’re concerned about digestive enzymes side effects or interactions, the best thing to do is to talk to your health care provider. Make sure any medications you take do not pose the risk for interacting with digestive enzymes.

Talk to your doctor about any other potential reasons why you shouldn’t take digestive enzymes, plus ways that you can monitor your progress and determine if the enzymes you take are benefiting you. (For example, you can track whether certain symptoms are improving.)

The post How to Avoid Digestive Enzymes Side Effects appeared first on Dr. Axe.

A favorite of both bodybuilders and pro athletes alike, leucine is revered for its incredible ability to boost muscle mass and improve athletic performance. Not only that, but it can also slow muscle deterioration in older adults and help keep blood sugar under control.

Luckily, there are plenty of options for upping your intake of this essential amino acid to take advantage of its powerful effects, from both supplements and food sources. In fact, it’s found in many of the foods that you probably already eat on a daily basis.

So what is leucine, and should you consider adding it into your regimen? Keep reading for what you need to know about this branched-chain amino acid and how it can affect your health.

What Is Leucine?

Leucine is an essential amino acid that is integral to the synthesis of muscle. The leucine structure contains an alpha-amino group, an alpha-carboxylic acid group and a side chain isobutyl group, making it a branched-chain amino acid.

Branched-chain amino acids cannot be produced by the body and need to be obtained from food sources. These amino acids are broken down in the muscles instead of the liver, helping enhance energy production and muscle synthesis during exercise.

However, leucine is often considered preferable to other branched-chain amino acids because it’s broken down and absorbed more rapidly, allowing it to be used more readily than other types, such as isoleucine and valine.

The leucine amino acid can also be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies.

It is found naturally in many food sources and also commonly taken in supplement form for its muscle-boosting benefits. Other purported benefits include enhanced fat loss, improved muscle recovery, better physical performance, decreased muscle loss and better blood sugar control.

Benefits

1. Builds Muscle

L-leucine is a popular supplement among bodybuilders and athletes due to its powerful effects on muscle gaining. As one of the key amino acids involved in muscle synthesis, it may help trigger muscle building to optimize your workout.

However, research has turned up mixed results on the potential effects of this amino acid. One long-term study out of France, for example, found that leucine was much more effective in promoting muscle growth and enhancing performance when it was combined with other amino acids rather than consumed alone.

Including a good variety of protein foods in your diet can help maximize the effects of leucine by providing a wide array of amino acids and essential nutrients to fuel muscle growth.

2. Prevents Muscle Loss

As you get older, there are a lot of changes that happen in your body. Sarcopenia, the gradual deterioration of skeletal muscles, is one of the most notable effects of advanced age. This condition can cause weakness and decreased stamina, leading to a decline in physical activity.

Leucine is believed to help slow muscle deterioration to decrease the effects of aging. One study conducted at the University of Texas Medical Branch’s Department of Internal Medicine and published in Clinical Nutrition showed that it helped improve muscle synthesis in older adults consuming the recommended amount of protein per meal. (4)

Another human model, conducted in France and referenced above, had similar findings, reporting that leucine supplementation was also able to limit weight loss caused by malnutrition in elderly participants.

3. Improves Performance

In addition to using leucine for bodybuilding, both professional and novice athletes alike often turn to this essential amino acid looking to bump up their physical performance to the next level.

One study conducted at the Institute of Sport and Exercise Science at James Cook University in Australia and published in the European Journal of Applied Physiology reported that taking leucine supplementation for six weeks significantly improved both endurance and upper-body power in competitive canoeists. Similarly, another study published in the European Journal of Clinical Nutrition in 2016 showed that leucine supplementation enhanced lean tissue mass and improved functional performance in older adults.

4. Aids in Fat Loss

If you’re looking to build muscle and simultaneously shed some extra body fat, leucine may be just what you need. In fact, several studies have found that it can have some powerful effects when it comes to fat loss.

An animal model out of the University of São Paulo’s Department of Food Science and Experimental Nutrition in Brazil showed that supplementing rats with a low dose of leucine for a six-week period resulted in increased fat loss compared to a control group. According to a 2015 review in Nutrients, this amino acid has also been shown to decrease fat accumulation during aging and prevent the development of diet-related obesity.

5. Promotes Muscle Recovery

Cramps and sore muscles are pesky problems that many people face after hitting the gym. Following an especially intense workout, these muscle aches can sometimes even be enough to keep you from the gym a few days, completely throwing off your schedule and delaying your fitness goals.

Studies have found some promising results on the potential role of leucine in muscle recovery. A review from the Department of Food Science and Human Nutrition at the University of Illinois reported that consuming leucine right after working out can help stimulate muscle recovery and muscle protein synthesis.

Another study conducted at the School of Sport and Exercise and the Institute of Food, Nutrition and Human Health at Massey University in New Zealand demonstrated that supplementation with this amino acid improved recovery and enhanced high-intensity endurance performance in male cyclists after training on consecutive days.

6. Stabilizes Blood Sugar

Hyperglycemia, or high blood sugar, can wreak havoc on your health. In the short term, high blood sugar can cause symptoms like fatigue, unintentional weight loss and increased thirst. Left unchecked for even longer, high blood sugar can have even more serious consequences, including nerve damage, kidney problems and a higher risk of skin infections.

Some research suggests that leucine may be able to help maintain normal blood sugar levels. A human study out of the VA Medical Center’s Endocrine, Metabolism and Nutrition Section in Minneapolis and published in Metabolism showed that leucine taken alongside glucose helped stimulate insulin secretion and decrease blood sugar levels in participants.

A 2014 in vitro study out of China also showed that leucine was able to facilitate insulin signaling and glucose uptake to help keep blood sugar levels in check.

Foods

In addition to taking a leucine supplement, there are plenty of foods high in leucine that can help you get in your daily dose as well. It’s found in a variety of protein sources, such as meat, cheese and plant-based protein foods.

Here are a few of the top food sources of leucine that you may want to consider adding to your diet to increase your intake of leucine:

1. Eggs
2. Spirulina
3. Elk meat
4. Chicken
5. Oats
6. Tuna fish
7. Grass-fed beef
8. Lentils
9. Turkey breast
10. Cottage cheese
11. Sesame seeds
12. Venison
13. Peanuts
14. Wheat germ
15. Hemp seeds

Leucine vs. Lysine

There are plenty of similarities between leucine and lysine in terms of structure, function and the way that your body uses these important amino acids.

Like leucine, lysine is also considered an essential amino acid, meaning that you must obtain it through the diet as your body is unable to synthesize it on its own. It’s also considered a ketogenic amino acid, as it’s broken down directly into acetyl-CoA, the molecule used to produce ketone bodies.

While L-leucine is primarily used for its muscle-building properties, lysine has been associated with a wider spectrum of potential L-lysine benefits. It’s frequently used to help prevent herpes outbreaks, reduce anxiety, support gut health, and decrease the risk of diabetes symptoms and complications.

Lysine is found in many of the same food sources as leucine. Foods like grass-fed beef, turkey, chicken, tuna, pumpkin seeds, eggs and white beans, in particular, contain a concentrated amount of lysine, but it’s also available in supplement form and can be found in powders, capsules and creams.

Dosage and Uses

L-leucine is often used by athletes looking to increase muscle mass, enhance recovery, and improve endurance and strength. It’s also used to slow the natural breakdown of muscles that comes with advanced age.

Available in both capsule and powder form, it’s generally used in doses between 2,000–5,000 milligrams per day for maximum effectiveness and is typically taken alone or alongside low-protein meals. As always, it’s best to start at a lower dosage and work your way up slowly in order to assess your tolerance.

One of the most common complaints with leucine supplements is that leucine powder has an especially bitter, unpleasant taste. Masking the taste with natural sweeteners is one strategy often used to hide the intense flavor. You can also try blending it with drink mixes or adding it to a healthy smoothie to increase the palatability as well.

Capsules are also available as an easy alternative to get in your daily serving, flavor-free.

Recipes

Looking for some simple and delicious ways to bump up your leucine intake? Head over to the kitchen, and give these easy leucine-rich recipes a try:

• Tuna Salad
• Super Green Spirulina Smoothie
• Baked Eggs and Spinach
• Thai Chicken Buddha Bowl
• Turkey Stir Fry

History

Leucine was first discovered and isolated from cheese by a French chemist named Joseph Louis Proust in 1818. Just a year later, it was officially named and isolated from muscle fibers in its pure form by chemist and pharmacist Henri Braconnot.

The three branched-chain amino acids, including leucine along with isoleucine and valine, are among the nine essential amino acids that your body needs and account for about 35 percent of all essential amino acids found in muscle proteins.

In recent years, the importance of essential amino acids has come to light as more research continues to emerge. In 2002, the U.S. Institute of Medicine set the first official guidelines, recommending that adults should get at least 42 mg/kg body weight of leucine each day.

Today, branched-chain amino acids are widely used in the treatment of a range of conditions. Preliminary research suggests that certain branched-chain amino acids may have therapeutic effects for trauma and burn victims, as well as conditions like hepatic encephalopathy.

Risks, Side Effects and Interactions

Consuming the leucine found in foods is safe with minimal risk of side effects. Taking a leucine supplement, on the other hand, can increase the risk of leucine side effects, like chronic fatigue and impaired coordination.

It may interfere with the production of niacin from L-tryptophan and can aggravate symptoms of pellagra in those with a niacin deficiency. It also can reduce the release of serotonin, an important neurotransmitter involved in the regulation of mood and anxiety, as research out of the University of Pittsburgh School of Medicine’s Department of Psychiatry at the Western Psychiatric Institute and Clinic and published in the Journal of Nutrition shows.

High doses of leucine can also be toxic and cause increased levels of ammonia in the blood. Although there is no official upper tolerable intake level set for leucine, some studies suggest that intake should be limited to less than 500 mg/kg of body weight to minimize the risk of side effects.

For those with a condition called maple syrup urine disease (MSUD), intake of leucine and other branched-chain amino acids must be carefully monitored. This genetic condition, typically presenting in infants, is caused by the lack of an important enzyme used to break down branched-chain amino acids.

This can lead to a buildup of compounds like leucine and keto acids in the blood, causing symptoms, such as lethargy, weight loss, irritability and even neurological damage. Individuals with this condition should be followed closely by a doctor and dietitian to determine the best course of treatment.

Research is limited on the effects of leucine in women who are pregnant and breastfeeding, so it’s best to talk with your doctor before starting supplementation. Additionally, if you experience any persistent adverse side effects while taking leucine supplements, be sure to consult with a qualified health care professional.

Final Thoughts

• Leucine is one of three branched-chain amino acids. It’s also considered an essential amino acid, meaning that your body is unable to synthesize it, so it must be obtained through food sources.
• It’s been shown to promote and preserve muscle mass, improve athletic performance, increase fat loss, stabilize blood sugar levels, and support muscle recovery.
• It can be taken in supplement form or consumed through protein foods like meat, seafood, poultry, eggs, dairy, nuts and seeds.
• While this amino acid found in foods can be safely consumed by most, high doses from supplements can cause side effects and toxicity.
• For best results, enjoy a variety of leucine-rich foods in combination with a nutritious and well-rounded diet to take advantage of the multitude of benefits this essential amino acid can provide.

The post Leucine: The Muscle-Building Amino Acid Your Body Needs appeared first on Dr. Axe.

Pea protein powder is becoming a fast favorite for gym-goers and health-conscious people alike. Not only is it gluten- and dairy-free, but it’s been proven to be spectacular for your kidneys, heart and waistline too!

Although you can typically get enough protein each day by following a well-balanced and nutritious diet, real life often has a tendency to get in the way, and preparing a healthy meal rich in plant-based protein foods can be a bit of a hassle at times. That’s why smoothies with protein powder can be a great option, augmenting protein intake with minimal prep time.

Another great reason to use protein powder is that consuming it within 30 minutes of working out has been shown to help speed up muscle growth and recovery to optimize your workout and get faster results. Preparing and eating a full meal is not only difficult directly after working out — it can often make you feel nauseous and heavy. A light smoothie packed with great proteins, on the other hand, is a quick and easy alternative to help bump up your protein intake.

Rotating the types of protein powders that you use is a great strategy to make sure your body consistently benefits from each one as much as possible. Ready to learn more? Let’s explore why pea protein should be a part of that rotation.

What Is Pea Protein?

Protein powder is available in several forms, most commonly as whey protein, brown rice protein powder and soy. Whey and brown rice protein have some incredible benefits, and both are very useful in their own right.

Although pea protein powder isn’t currently in the top three, experts predict that it will begin drastically increasing in popularity over the next few years given the huge surge in health-conscious consumers and the continued push toward following a more plant-based and sustainable diet.

The rising popularity of this pea supplement should come as no surprise considering the amazing makeup of this veggie protein powder. Pea protein powder is among the most hypoallergenic of all protein powders, as it contains no gluten, soy or dairy. It’s also easy on the tummy and doesn’t cause bloating, a common side effect of many other protein powders.

So how is pea protein made? It’s produced by grinding the peas into a powder and then removing the starch and fiber to leave a highly concentrated pea protein isolate that’s perfect for adding to smoothies, baked goods or desserts to quickly boost protein intake.

Whether you are allergic or sensitive to gluten or dairy or are simply looking for a healthy, plant-based vegan protein powder, pea protein is one of the best protein supplement options available.

Health Benefits

The nutrition profile of pea protein is what contributes to its potential health benefits for weight loss, heart health and more.

1. Aids in Weight Loss

As with all good protein powders, pea protein can be a handy tool in your arsenal of weight loss weapons. Particularly if you’re looking to lose weight fast, introducing protein in your diet is one of the best ways to do it.

In fact, a 2020 study indicates that consuming a high-protein breakfast containing pea protein helps increase energy expenditure and fat oxidation.

It’s common for people trying to lose weight to neglect protein intake, which can stall and slow weight loss in the long run. However, getting between 0.8–1.0 gram of protein per kilogram of body weight each day helps you build muscle and burn fat faster. If you weigh 140 pounds — which is about 64 kilograms — for example, you should take in about 51–64 grams of protein each day.

Another way that protein benefits weight loss is due to its ability to lower levels of ghrelin, the hormone responsible for stimulating feelings of hunger. Pea protein can delay the emptying of your stomach and reduce the secretion of ghrelin to curb cravings and decrease appetite.

In fact, research shows that pea protein matches dairy-based proteins in its ability to help you feel fuller for longer!

2. Supports Heart Health

Not only is pea protein good for your waistline, but it’s also proven to support a healthy heart. In 2011, one animal model out of Canada reported that pea protein lowers high blood pressure. Impressively enough, the rats in the study showed a significant drop in both systolic and diastolic blood pressure over the course of just eight weeks.

In another study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins, rather than animal-based proteins, was associated with a lower risk of coronary heart disease (CHD).

If you are at any sort of risk for heart problems, the best thing you can do is to eat foods that reduce inflammation, such as peas and other plant-based ingredients. Inflammation is the cause of almost every major heart disease, and CHD is not excluded from that list.

3. May Promote Kidney Function

Research published in the Journal of Agricultural and Food Chemistry suggests that pea protein could help delay or prevent the onset of kidney damage in those with high blood pressure.

It could also help those with kidney disease live longer by stabilizing blood pressure levels and can increase urine function to help the body rid itself of toxins and waste more efficiently. In this study, it was only when the protein in peas was extracted and activated with special enzymes that the pea protein became especially beneficial for kidney health.

4. Increases Muscle Thickness

A common misconception about vegetable-based natural protein powder supplements is that they don’t have the same effect on muscle growth and muscle recovery after workouts as dairy-based whey protein. However, that couldn’t be further from the truth.

In fact, a 2015 study published in the Journal of the International Society of Sports Nutrition proved that pea protein was just as effective as dairy-based proteins at increasing muscle thickness after resistance training.

Research suggests that the muscle-boosting benefits of protein may be due to the high quantities of L-arginine in pea protein, which is found in higher concentrations than in other protein products.

Arginine — and L-arginine — is an important amino acid that helps you to build muscle. This is because it stimulates the secretion of human growth hormone, a type of hormone involved in the regulation of growth, metabolism and muscle mass.

5. Balances Blood Sugar Levels

High blood sugar can impact many aspects of health and can cause a range of diabetes symptoms, such as fatigue, increased thirst, slow wound healing and unintentional weight loss.

Some research shows that all-natural protein powder supplements like pea protein could be beneficial when it comes to maintaining normal blood sugar levels. For instance, a study conducted by the University of Toronto’s Department of Nutritional Sciences tested the effects of pea protein on food intake, blood sugar levels and appetite in healthy young men.

While the addition of pea protein didn’t change food intake or appetite, the blood sugar levels of subjects stayed lower than they normally would. This suggests pea protein can be considered a beneficial ingredient and can help improve glycemic control when paired with other foods.

6. Enhances Physical Performance

We know that whey protein is one of the most popular powders among athletes and those trying to improve endurance. A study published in Sports found that ingestion of pea protein and whey protein produces similar outcomes in workout performance and strength following eight weeks of high-intensity functional training.

This shows that pea protein is a useful plant-based source of protein for athletes who are looking to improve performance and endurance during workouts.

7. Good Source of Iron

Approximately one scoop of pea protein powder has 45 percent of your daily recommended dose of iron. Iron is important for the health of your brain and immune system, and research shows that it participates in a wide variety of metabolic processes.

It helps support a positive mood by working to balance neurotransmitters like serotonin and dopamine. Iron is also critical for supporting development and growth, and it’s needed for a healthy pregnancy.

Nutrition Facts

One of the things that people often consider when shopping for protein supplements is whether or not they are considered complete protein sources. The complete protein definition includes any food or supplement that contains all nine of the essential amino acids, which are the types of amino acids that your body is unable to produce and must obtain from food sources.

Because of the varied types of soy and the confusion often surrounding protein powders, there tends to be a lot of different opinions about the assortment of amino acids in different types of proteins and what is necessary. Many people think that soy is the only vegetable-based protein with a complete amino acid profile, but that’s not the case.

Hemp protein powder is also considered a complete protein, while brown rice protein also sports a complete load of amino acids but is a bit low in lysine in comparison to whey protein or casein protein.

Pea protein has a nearly complete profile, although there are a couple of nonessential and conditional amino acids missing. That’s one big reason it’s important to switch it up when it comes to protein powders and include a good variety in your routine.

And remember — it’s OK to use a protein powder that doesn’t have every single amino acid. If you eat organic superfoods as a daily part of your routine, you should consume a full load of amino acids like glutamine and complete protein foods every day through your diet anyway.

One great reason to consider pea protein in your typical rotation is that it contains about five more grams of protein per serving than whey protein, so it really can be great for building muscle, burning fat and boosting heart health.

Plus, take a look at the peas nutrition facts, and it’s easy to see why pea protein powder is so nutritious. (Pea milk is also loaded with nutrition.) Each serving of pea nutrition packs in a low amount of peas calories but is high in protein and fiber as well as several important micronutrients.

A single scoop of pea protein powder, which is about 27 grams, contains approximately:

• 99 calories
• 2 grams carbohydrate
• 0 grams sugar
• 1 gram fiber
• 1.5 grams fat
• 21 grams protein
• 6.3 milligrams iron (35 percent DV)
• 260 milligrams sodium (11 percent DV)

Risks and Side Effects

Protein powder can be an easy and convenient way to boost your protein intake when you’re running short on time or need a bit of help meeting your daily needs. Keep in mind, though, that protein powder shouldn’t completely replace protein intake from food sources.

Protein foods like meat, fish, poultry, eggs and legumes are high in protein but also contain a wealth of other important nutrients that your body needs.

Pea protein is safe for most people and can be consumed with minimal risk of side effects. However, consuming protein in high amounts could cause several pea protein side effects.

In fact, research indicates that overdoing it on the protein could cause issues like weight gain, bone loss, kidney issues and impaired liver function.

In addition, it can be a bit more difficult to digest than other forms of plant protein, including hemp and brown rice, so it’s best to combine with other protein sources and mix it up.

Keep your intake in moderation to take advantage of the unique benefits of protein powder without going overboard and harming your health.

While it doesn’t qualify as a risk, some user report that they don’t care for the chalky taste of pea protein. Others use words like grassy, beany, earthy and bitter to describe its taste.

How to Use

Pea protein isolate can now be found in the health food aisle of most major grocery stores, pharmacies and supplement shops. It can also be purchased through online retailers, which can be especially beneficial to read and compare the pea protein reviews and find the best product for you.

Pea protein milk is also available at specialty health food shops as a nutritious plant-based alternative to cow’s milk that also contains a higher amount of calcium and protein than other dairy-free milk varieties.

To balance out your amino acid intake and use a truly spectacular protein powder blend, it’s a great idea to combine pea protein with brown rice protein. Pea protein fills in the gaps sometimes found in in brown rice protein (such as low lysine levels), yet both are 100 percent vegan and can help you avoid potential gas issues associated with other types of vegetable protein powders.

Generally, the very mild taste of pea protein is pleasant, making it a great addition to smoothies or shake for a healthy post-workout meal. Organic pea protein powder also works well in everything from baked goods to snacks, desserts and breakfast foods, making it easy to ramp up your protein intake at any time of day.

You can easily swap pea protein in place of other types of protein powder in your favorite protein shake recipes.

Pea protein supplements are also available in several forms. While many prefer using a powdered protein isolate, which can easily be added to smoothies, shakes and protein-rich recipes, you can often find pea protein added into protein bars and supplements as well.

How much protein do I need a day? It’s usually recommended that healthy adults get at least 0.8–1.0 gram of protein per kilogram of body weight. This amount can also vary widely based on your activity level, with some high-intensity athletes requiring up to twice as much protein. Older adults and people with certain health conditions like cancer, burns or severe wounds may also require higher amounts of protein.

Typically, a standard serving of pea protein powder is about one scoop, or 33 grams. However, you can also divide that amount in half and pair it with half a serving of another protein powder, such as brown rice protein, to squeeze in a wider range of amino acids and essential nutrients.

Final Thoughts

• Pea protein powder is a plant-based source of protein that has gained widespread popularity in recent years.
• Adding pea protein to your rotation could help enhance weight loss, support heart health, improve kidney function, increase muscle thickness and balance blood sugar levels.
• Each serving is high in protein and iron and contains a small amount of other micronutrients like calcium and potassium.
• There are several types of plant-based protein that differ in their amino acid profiles, tastes and ingredients. Adding a variety of protein powders to your diet helps you take advantage of the unique benefits of each.
• Try adding pea protein powder to your favorite shakes, smoothies, desserts, baked goods and breakfast recipes for an added dose of protein and health benefits each day.

The post Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health) appeared first on Dr. Axe.

Creatine (sometimes referred to as creatine monohydrate) has been called a “phenomenon” in the bodybuilding community and is among the best-selling supplements to gain muscle. To date, well over 500 research studies have evaluated the effects of its supplementation on muscle growth, metabolism, exercise capacity and many other markers of health.

According to researchers at the Exercise and Sport Nutrition Laboratory at Baylor University, “About 70 percent of these studies report statistically significant results, while remaining studies generally report non-significant gains in performance.”

So which is it? What are the benefits of taking creatine (if any) according to the medical literature? People who take creatine supplements usually do so because it has been shown in studies to offer help with physical performance, improving body composition, energy output and even cognitive enhancement.

While it might be effective for building muscle and increasing strength, there can also some negative effects that have been associated with this supplement. Is creatine safe? Depending on whom you ask, it may be “remarkably safe for most people” or potentially capable of causing reactions like water retention and indigestion.

What Is Creatine?

Creatine monohydrate is a small peptide that is made up of amino acids (the “building blocks of protein”). It is formed in the liver, pancreas and kidneys, mostly with the help of the amino acids glycine, arginine and methionine.

In supplement form, it was first introduced to the public in the 1990s after Olympic athletes were reported to be using it to improve performance. Today, this supplement is one of the “most widely used nutritional supplements or ergogenic aids” available on the market.

What does creatine do to your body exactly to cause the physical and mental changes described above? Despite what many people think, it is not a steroid, and it’s not an unnatural/man-made product.

Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles. About 90 percent to 95 percent of creatine is stored in the muscles, with the rest found in the heart, brain, liver, kidneys, testes and almost every cell.

It is taken in supplement form to help boost the production of energy in the body. This compound has the job of storing phosphate groups in the form of phosphocreatine — aka creatine phosphate — which support the release of energy and therefore help build strength and the growth of muscle mass.

Taking this supplement can be useful for boosting production of energy in the form of adenosine triphosphate (ATP).

ATP is sometimes referred to as the “molecular currency” of the body, since it helps store and transport chemical energy within cells. ATP is needed for cellular functions. It is the source of fuel for our muscles — especially when they are working hard, such as during exercise. When we eat foods we acquire a mix of macronutrients (carbohydrates, fats and proteins) that are used to produce ATP, and creatine helps this process by donating a phosphate group that helps with ATP creation.

Benefits

Most researchers today, including Dr. Paul Greenhaff, whose work has been published in the American Journal of Clinical Nutrition, feel that creatine can be safely consumed. This is true not only of athletes, but also for people looking to give their energy and metabolism a boost.

Most studies have found that not every person reacts to this supplement in the same way. Some may experience more results and health improvements, while others deal with creatine side effects like indigestion and fluid retention. Below we’ll look a the pros and cons of using it, what to expect if you begin “creatine loading,” and how you can maximize your results while still using this supplement safely.

1. Helps with Protein Synthesis

Creatine helps with protein synthesis, which increased growth of lean muscle mass. Creatine also increases body weight due to muscles filling with more water. Some research found that one week of taking creatine supplements increased body mass by about 0.9–2.2 kilograms (2.0–4.6 pounds).

2. Improves Strength and Performance

Studies indicate that creatine improved strength and power output. Creatine storage capacity in our muscles is limited, but it increases as muscle mass increases. Supplementation has the ability to regenerate ATP stores faster during intense physical activity, helping sustain effort and prevent fatigue.

In addition, creatine helps maximize performance during high-intensity interval training (HIIT). Studies find that it improved work performed during sets of maximal effort muscle contractions, single-effort sprint performance and during repetitive sprint performance.

3. May Help Muscle Recovery

A 2021 study indicates that create may help improve muscle recovery and recovery from exercise, such as maximizing results from strength training.

Creatine may also potentially reduce fatigue.

4. Boosts Brain Health

Creatine also offers neuroprotective properties, which may help protect the brain). Additionally, cognitive enhancement — such as improved alertness, concentration and attention — was also observed.

Creatine may help reduce severity of depression symptoms, according to animal studies and small pilot studies in humans.

5. May Improve Health Health

Another creatine study shows that it may offer cardioprotective properties, as it may help protect the heart and blood vessels. It has also been shown to support increased endurance and anaerobic cardiovascular capacity.

6. May Improve Bone Density

Creatine potentially helps improve bone density when combined with resistance training.

Side Effects

Generally speaking, creatine seems to be safe, but there are some dangers of creatine. Some people might not react very well to taking higher doses, such as if they have an existing kidney problem or enzyme defect that makes digesting protein difficult.

Certain studies suggest that side effects of creatine may include:

• Weight gain due to water retention (sometimes up to three to five pounds of weight gain in a day due to fluid accumulation if taking high doses)
• Abdominal pain
• Diarrhea
• Nausea
• Cramping
• Constipation
• Restlessness

Certain studies have looked at the supplement’s effect on the kidneys but a 2019 systematic review and meta-analysis did not find any evidence that it will damage the kidneys of mostly healthy people without kidney disorders. The kidneys do have the job of metabolizing creatine and breaking it down so it can be eliminated from the body via urine, but in normal/moderate doses this does not seem to be dangerous for most people.

However, if someone does have a kidney disorder or is being treated with diuretic medications in order to manage fluid levels in their body, he or she should discuss using it and similar supplements with a healthcare professional before starting.

Supplement Dosage

How much creatine is safe per day? Should I take creatine daily?

• When just beginning to use this supplement, most experts recommend that if you’re “creatine loading,” you take about 0.3 grams per kilogram of bodyweight (or about 0.136 per pound) for the first five to seven days.
• During this loading phase, you’ll take much higher amounts than during the weeks to follow. To give you an example, a man who weighs 175 pounds (79.4 kilograms) would take about 25 grams per day when loading.
• After the first five to seven days, take a lower dose of five to 10 grams per day for about three weeks. To be more precise, aim for about 0.03 grams per kilogram of bodyweight for about three weeks.
• Once the three weeks are over, you can either continue taking the lower dosage for as long you’d like to or can go back to loading. You might choose to cycle your intake every three weeks or so.

If you are going to use oral supplements, you can reduce the potential for experiencing creatine side effects by making sure not to take too much at once. Avoid very high doses and always read directions for dosage/serving recommendations, since each product is a bit different.

Many experts feel that pure creatine monohydrate is the best type to take, since it’s typically the least expensive and has been shown to be effective. If you can find micronized creatine monohydrate, it is a good option, since in this form tends to be easier to dissolve in liquid and potentially easier to digest.

Another type is creatine nitrate, which seems to have stronger effects than creatine monohydrate but does not appear to be any more effective or well-tolerated. Then there is creatine ethyl ester as well, which “is alleged to increase creatine bio-availability.” This type may be beneficial, but research has not confirmed it’s actually more bioavailable than creatine monohydrate.

Creatine-Rich Foods

Certain foods provide creatine, but creatine from food is digested more slowly than the kind we get from taking supplements. Plus, it can be destroyed when the foods that provide it are cooked. The NHANES III survey found that on average, Americans adults get approximately 5 to 7.9 mmol (0.64 to 1.08 grams) of creatine from their diets per day.

You can get some from eating foods that are high in protein, including meat (especially beef), poultry, fish and eggs.

Consuming collagen protein and sources of collagen like bone broth is a great way to increase intake of the amino acids that form creatine (arginine and glycine). Organ meats like liver and kidneys have lower concentrations.

Some creatine can also be found in breast milk, dairy products and milk from cows/sheep/goats, along with the blood of both humans and animals. Because vegetarians/vegans avoid the highest sources of this compound, it’s been found that they have lower resting creatine concentrations. This may contribute to problems gaining muscle and strength when eating a low-protein diet.

Common Questions

What is the best time for when to creatine?

Space out servings throughout the day. If you use it more than once daily, make sure to divide doses (take one early in the day and one at least several hours or more later). If you consume between 20–30 grams daily during the initial five- to seven-day loading phase, try to divide this amount up in four to five equal doses for the best absorption.

Can I take creatine forever?

Many athletes and bodybuilders choose to use creatine by following a “loading protocol.” This means they start out by taking a higher dose in order to build their bodies’ stores quickly and then either abruptly or gradually decrease their dosage as time goes on.

Some people may also cycle their intake, alternating between time periods of taking higher doses followed by time periods of taking lower doses. Cycling might continue for several months or go on indefinitely if it’s leading to results and not causing side effects.

The effects of creatine seem to diminish as the length of time spent exercising increases. Additionally, it may stop providing results if it’s used for a long period of time, such as many years. The most results might be experienced within the first several months or year of use (although people react differently).

Can you take creatine without working out? Should I take creatine on off days?

There’s some evidence that creatine may work better to improve muscle growth and strength when taken after exercise, rather than before. However, athletes have reported using it effectively at all times of day, so it may be an individual preference. Creatine can be used by people who are active but not bodybuilders — however, it has the most benefits when combined with exercise.

Can I take creatine before bed? Can creatine affect sleep?

Some people may experience mild restlessness if they use this supplement too close to bedtime, so it might be best to have it earlier in the day. However, if it doesn’t cause any issues when taken before bed, this is a fine approach since spacing out servings is recommended.

Should I take it with meals or on an empty stomach?

Some studies have found that creatine works better when taken with meals, rather than taken alone on an empty stomach, because consuming carbohydrates and protein with creatine helps it work more effectively.

Also make sure to drink enough water when taking it. If you take this supplement while dehydrated you’re more likely to deal with digestive symptoms and to lack energy.

Can I take it with caffeine?

There’s some some concern that creatine and caffeine have somewhat opposite effects when it comes to water loss/water retention. Caffeine is a stimulant and diuretic that can cause increased urination and water loss, while creatine pulls more water into muscle cells.

However, both caffeine and creatine can help improve performance, and overall research doesn’t suggest that caffeine use should cancel out the benefits of creatine. As long as the two don’t cause indigestion when used together, it seems to be okay to use them simultaneously.

Creatine vs. Protein Powder

Due to the benefits that creatine may offer, it’s not hard to see why there’s a connection between this supplement and bodybuilding. If you’re looking to gain muscle, you might be wondering if creatine or whey protein is better (or another type of protein powder)?

Both have been shown to have similar benefits in terms of supporting muscle growth, but whey protein is not always easy for many people to digest if they have a sensitivity to dairy. Creatine also seems to have some unique benefits, such as improving heart health and bone density. If you do choose whey protein, consume organic whey protein from grass-fed cows.

Final Thoughts

• Creatine is a small peptide that is made up of amino acids. It is found in the body naturally, consumed from certain high-protein foods and taken by some people, such as athletes or bodybuilders, in supplement form.
• Benefits associated with this supplement include building lean muscle mass, improving strength and power output, reducing fatigue, improving cardiovascular capacity, improving bone density and improving moods.
• Why is creatine bad for you? While it is usually safe, it can cause side effects in some people such as weight gain due to water retention, abdominal pain, diarrhea, cramping and restlessness. It’s more likely to cause side effects among people taking high doses or those with kidney problems.
• The best way to use it is follow dosage directions, space out intake, use it after exercise, take it with meals containing carbs and protein, and drink plenty of water when using it.

The post Creatine Benefits for Muscles & Brain (Plus Safety Considerations) appeared first on Dr. Axe.

Nicknamed “the eye vitamin,” lutein is a type of carotenoid antioxidant that is most well-known for protecting eye health. In fact, eye vitamins with lutein are some of the best vitamins for macular degeneration

Ask yourself this question: How many colors are in your favorite foods? The answer will tell you how much lutein you’re getting. Just like many other types of antioxidants, it is found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.

Along with another vision-boosting carotenoid called zeaxanthin, it is abundant in anti-inflammatory, cancer-fighting foods including kale, broccoli and many other green vegetables, eggs yolks, and citrus fruits — all of which studies show help protect the eyes from oxidative stress.

The average person who eats the standard American diet is likely running low in this carotenoid, in addition to other important antioxidants. The human body cannot synthesize lutein or zeaxanthin on its own, which means we must obtain these important nutrients from our diets (or, in some cases, supplements). You already know that filling up on plenty of fruits and veggies is good for you, and here’s just another example of why that is.

Although it’s best to get enough of this antioxidant naturally through a healthy diet high in anti-inflammatory foods, nutritional supplements or fortified foods and beverages can also be used by some people in order to help increase levels. Are supplements really necessary to achieve benefits? Likely not, but overall we still have a way to go when it comes to understanding the full potential of lutein in terms of disease prevention, bioavailability, metabolism and dose-response relationships.

What Is Lutein?

Lutein and its relative zeaxanthin are pigments called carotenoids. They are related to other carotenoids, such as beta-carotene and lycopene.

When we eat foods high in lutein or take it in supplement form, it’s believed to be pretty easily transported around the body, especially to the parts of the eyes called the macula and the lens. In fact, there are more than 600 different types of carotenoids found in nature, but only about 20 make their way into the eyes. Of those 20, zeaxanthin and lutein are the only two that are deposited in high quantities into the macular portion of the eyes.

What does lutein do for your eyes?

• The antioxidant abilities of lutein help fight free radical damage caused by blue light or sun exposure, a poor diet, and other factors that increase the risk of developing age-related vision loss or disorders. These include problems like macular degeneration and cataracts.
• In the process, antioxidants like lutein protect healthy cells while halting the growth of malignant cells.
• Within the eyes, one of the most important functions of the lens is to collect and focus light on the retina. That is exactly why the lens needs to remain “clear” and free from the cloudiness that is indicative of cataracts. The major reason the lens becomes cloudy is damage due to oxidation. This is why we need antioxidants to help neutralize free radicals.
• Even in people who have existing eye damage, including plenty of lutein in their diets can help stop the condition from progressing and further damaging vision.

This eye vitamin isn’t just beneficial for older adults — taking preventative measures is the real key to preserving your vision and eye health. Both older and younger people should consume plenty of lutein in order to reduce the risk of oxidative damage that can lead to disorders down the road.

Although carotenoids are extremely important for vision and your eyes, their benefits don’t stop there. Aside from protecting eyes, lutein uses also include helping prevent skin disorders, several types of cancer including colon or breast cancer, type 2 diabetes, and risk factors associated with coronary heart disease.

Health Benefits

What is lutein good for? Here are some of the top benefits of antioxidants like this one:

1. Eye Health

What is the best eye vitamin for macular degeneration? Lutein is considered a natural treatment for macular degeneration symptoms (AMD), which is considered the most common cause of blindness among older adults. Estimates show that more than 25 million people worldwide are affected by age-related macular degeneration or cataracts, especially people aged 55 and older living in industrialized Western nations. Sadly, the incidence of AMD is expected to triple by 2025, according to the American Optometric Association.

Lutein protects the eyes by filtering out a percentage of damaging short-wavelength UV light that negatively affects delicate parts of the eyes, such as the retina (the macula). Researchers at Harvard University have found that supplementing with lutein daily can lower the risk for macular degeneration.

Similarly, other studies show that higher dietary intakes of zeaxanthin and lutein along with other natural antioxidants, including vitamin C, beta-carotene and vitamin E, are associated with a significantly decreased risk of cataract formation. While the research is still in its early stages, taking lutein three times weekly for up to two years has been shown to improve vision in older people who already have cataracts.

Other benefits of lutein for eye health include:

• helping reduce eye fatigue, glare and light sensitivity
• helping keep the lens and retina at appropriate densities
• strengthening eye tissue
• and ­helping vision be more acute

When it comes to eye health, every person is different in terms of how much lutein is most beneficial. It’s possible that for some people, even with a relatively high intake of high-antioxidant foods, their blood levels might be high enough in nutrients like lutein, but testing tissues within their eyes will show that their retinal levels still remain too low. Luckily, doctors now have the ability to measure macular pigment levels of lutein in someone’s eyes in order to determine if that person is at an increased risk for disease. By performing a macular pigment optical density test (MPOD), doctors can better give specialized dietary recommendations for protective nutrients based on individual responses, genetic predisposition and lifestyle factors.

2. Helps Protect Skin Health

In addition to being found within the pigments of our eyes, carotenoids are also present within the skin. To preserve skin health and fight skin cancer, lutein helps filter high-energy wavelengths of visible light, which slows down the rate of oxidative stress. Some animal studies show evidence that lutein offers significant protection against light-induced skin damage, such as signs of aging and potentially skin cancer.

3. Can Help Lower Diabetes Risk

According to some animal studies, higher levels of carotenoids within the blood are linked with fewer problems controlling blood sugar and a lower risk for diabetes or related complications. A 2009 study conducted on diabetic rats found that supplementing with lutein and DHA (a crucial type of omega-3 fatty acid) helped normalize all diabetes-induced biochemical modifications.

Compared to the control group, diabetic rats taking the supplements experienced lower oxidative stress rates and less damage done to the retina of the eyes, despite being under hyperglycemic conditions.

4. Might Help Lower Risk of Cancer

Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers. While we don’t know exactly how lutein and cancer formation is tied just yet, correlational studies have shown that adults with higher levels of lutein in the blood experience a reduced risk of developing several forms of common cancers. This includes a 2018 study in which researchers concluded: “Dietary lutein supplementation may be a promising alternative and/or adjunct therapeutic candidate against breast cancer.”

Lutein may act as a natural cancer treatment because of the fact that foods rich in lutein (like leafy greens and citrus fruits) also provide other beneficial antioxidants and nutrients that lower disease-causing inflammation and oxidative stress. However, at this time, more research is still needed to help us fully understand the effects of carotenoids on cancer, along with immune, hormonal and cardiovascular health, independent of other nutrients that are found in fruits and vegetables.

5. Can Help Maintain Heart Health

Some observational studies show that xanthophyll carotenoids, including lutein, can help reduce the risk of developing heart disease and stroke. Just like with the previously mentioned studies that show potential cancer-protective effects of this carotenoid, we aren’t exactly sure yet how it improves heart health. Because it has anti-inflammatory and antioxidant properties, it seems that it would benefit heart health by lowering inflammation, which is an underlying cause of coronary heart disease.

Studies done by the University of Southern California suggest that low levels of lutein within the blood might contribute to the thickening of artery walls. This raises the risk for arteriosclerosis development and clogging of the carotid arteries that can lead to heart attacks. USC’s observational studies show that people with the highest levels of lutein in the blood experience less plaque buildup in the arteries, while the opposite is also true: The fewer lutein-rich plant foods someone eats, the more clogged their arteries seem to become.

Another convincing factor is that after the researchers tested effects of the carotenoid on human arteries that were removed during surgery, fewer white cells were present within the arteries after lutein supplementation compared to controls, suggesting that less inflammation and clogging occurred.

Foods

What vegetables and what fruits are high in lutein? According to the American Macular Degeneration Association, the following foods are the best sources of lutein for increasing your intake naturally (not to mention for getting other antioxidants, vitamins and minerals too):

1. Kale — 1 cup raw: 22 milligrams
2. Turnip Greens — 1/2 cup cooked: 9 milligrams
3. Collard Greens — 1/2 cup cooked: 8.7 milligrams
4. Spinach — 1 cup raw: 6.7 milligrams
5. Broccoli — 1 cup cooked: 3.3 milligrams
6. Brussels Sprouts — 1 cup cooked: 2 milligrams
7. Corn — 1 cup cooked: 1.4 milligrams
8. Green Beans — 1 cup: 0.8 milligrams
9. Eggs — 2 whole: 0.3 milligrams
10. Orange — 1 medium: 0.2 milligrams
11. Papaya — 1 medium: 0.2 milligrams

Lutein and zeaxanthin foods are important macular degeneration vitamins. That’s why lutein in eggs, for example, can contribute to macular degeneration prevention, along with taking these eye supplements for further protection.

Supplement Dosage and RDA

How Much Lutein Should I Take Daily?

At this time there isn’t a general recommendation for daily intake of lutein or zeaxanthin. However, most studies show that benefits are greatest when someone consumes 10 milligrams of lutein per day or more (along with about two milligrams of zeaxanthin per day).

The recommended lutein dosage for preventing oxidative damage and lowering symptoms of eye or skin disorders is between 6 milligrams and 30 milligrams daily for adults, according to the American Macular Degeneration Association.

This amount can be obtained pretty easily by eating a healthy and healing diet (one cup of kale has more than 22 milligrams), but supplements are also recommended for people who are highly susceptible to eye damage, those who have digestive disorders that can hinder nutrient absorption and the elderly, who could use more protection.

People who don’t eat many vegetable or fruits can probably benefit from supplementing with higher doses, as can older adults, smokers and post-menopausal women.

Types of Lutein Supplements

• You can find lutein supplements in soft-gel capsule form in health food stores and online.
• It’s recommended that you take lutein supplements along with meals because this carotenoid acts like a fat-soluble nutrient and is absorbed better when eaten with omega-3 foods.
• The same goes for eating foods that naturally contain this carotenoid — try pairing things like squash, carrots or eggs with healthy sources of fats, including nuts, coconut, olive oil or avocado, to boost their effectiveness.
• Make sure to read lutein and zeaxanthin supplements review ratings to ensure you get the best antioxidant eye health supplements.

Want to increase your intake of this beneficial antioxidant? Start by eating more lutein-rich, brightly colored fruits, veggies and pasture-raised eggs.

Risks and Side Effects

What are the side effects of taking lutein? Lutein appears to be nontoxic and safe for consumption in moderate or even relatively high doses. Lutein supplements have been used safely by adults in doses up to 15 to 20 milligrams daily for as long as two years without any serious side effects. That said, possible lutein and zeaxanthin side effects can include harmless yellowing of the skin called carotenemia and an upset stomach/vomiting if you take too much.

There aren’t any known special precautions for women who are pregnant or breastfeeding, but it’s always a good idea to speak with your doctor when pregnant before beginning new supplemental treatments.

Keep in mind that as with other antioxidants, people seem to differ in terms of how capable their bodies are of absorbing lutein. Some might have a harder time utilizing it and other antioxidants from foods and transporting to tissues within the eyes or other organs. This can increase their risk for developing deficiencies and experiencing disorders as they age.

For people with a genetic predisposition to eye disorders or cancer, taking more lutein might be necessary. As another example, one group of people who can usually afford to take more is those with cystic fibrosis. It seems that people with this disorder might not absorb some carotenoids from food very well and often show low blood levels of lutein. If you suspect you might benefit from high doses of lutein, it’s best to speak with your doctor to rule out any potential contraindications.

Final Thoughts

• Lutein has earned the nickname “the eye vitamin because it’s well-known for protecting eye health. Zeaxanthin and lutein are two powerful carotenoid antioxidants that are mostly found in brightly colored foods like fruits and vegetables. Together they can help to preserve vision by protecting the eyes from oxidative stress and UV light damage.
• Lutein uses and benefits include helping prevent eye conditions like macular degeneration and cataracts, skin disorders and skin cancer, several types of cancer, including colon or breast cancer, type 2 diabetes, and heart disease.
• Some of the top lutein-rich foods to include in your diet are dark leafy greens like spinach and kale, broccoli, Brussels sprouts, eggs, oranges, and papaya.
• This carotenoid is obtained from both foods and supplements, which are generally considered safe. When taken in high doses, potential lutein side effects can include harmless yellowing of the skin called carotenemia or vomiting, although these are rare.

The post Lutein: the Antioxidant That Protects Your Eyes & Skin appeared first on Dr. Axe.

What is L-theanine, and what is it used for? L-theanine (also called theanine or sometimes r-glutamylethylamide) is an amino acid that impacts nerve impulses in the brain and the release of neurotransmitters, including GABA.

It is known as natural anxiolytic because it can have a calming, sedative effect on the body and mind without making you feel drowsy — which is why it’s often used to reduce anxiety, hyperactivity and sleep-related problems.

Most people don’t acquire a lot of theanine from their diets since it’s not available in many commonly eaten foods. It’s a unique amino acid because it’s not used to form proteins — unlike many other amino acids, such as l-carnitine, leucine, lysine, methionine or tryptophan — and is not used to make enzymes.

The greatest sources of L-theanine in our diets are green, black and white teas — but because most people don’t drink very large quantities of tea on a daily basis, L-theanine supplements can be beneficial.

As we’ll cover more below, drinking tea and taking L-theanine supplements can help reduce the effects of stress, protect the brain, support the cardiovascular system and much more.

What Is L-theanine?

L-theanine is considered a nondietary, nonessential amino acid because even though it has certain benefits, we don’t require it from our diets.

What does L-theanine do for you? It is used to help prevent and treat conditions, including:

• Anxiety, depression and other mood-related disorders
• Insomnia and trouble sleeping
• Cognitive loss, dementia and Alzheimer’s disease
• Stroke
• High blood pressure and other cardiovascular problems
• Post-traumatic stress disorder (PTSD)
• Schizophrenia
• Poor attention span
• Substance dependence
• It may help improve the effects of drugs used to treat cancer drugs

L-theanine and the amino acid glutamine are structurally similar but have different effects and benefits. Both can be supportive of overall mental health and energy levels, but theanine is more capable of acting as a natural stress reliever.

Glutamine is one of 20 naturally occurring amino acids in dietary protein and the most abundant amino acid in the bloodstream, making up 30 percent to 35 percent of the amino acid nitrogen in your blood.

Glutamine is needed to produce the neurotransmitter called glutamate. It is considered an excitatory neurotransmitter, but L-theanine binds to the same receptors in the brain as glutamate and therefore has opposite, inhibitory effects.

Is L-theanine the same as caffeine? No — the two are different, although they are both found in beverages, including green tea.

Because L-theanine tends to promote relaxation, while caffeine promotes alertness, the two have opposite but complementary effects. However, studies suggest that both L-theanine and caffeine can have beneficial effects on cognition and mood when used appropriately.

L-theanine was first identified in tea leaves by Japanese scientists in 1949. One of the reasons that scientists first started studying theanine was because it was believed to be a source of umami, which basically means a savory, brothy taste that is only found in certain foods, like meat, fish, mushrooms and some vegetables.

Researchers believe that umami flavor may actually affect the brain in a way that helps decrease the risk for obesity, stimulate the metabolism, alter taste perception of bitter foods, boost satiety and fullness, and hold off hunger and cravings between meals.

In Ayurvedic medicine, the best source of theanine, green tea, is considered valuable for its high antioxidant content, however the caffeine in green tea is not recommended for every body type. Because green tea contains low amounts of caffeine, it’s considered a better choice than coffee and other stimulants, especially for Vata and Pita types who may already deal with restlessness and anxiety.

Another reason that green tea is considered a healing beverage in Ayurveda is because it can help balance out the effects of stimulants and stress. This is beneficial for achieving doshic balance, especially when green tea is consumed with herbs and spices.

Because each type has unique properties, many tea varieties are included in the Ayurvedic diet, such as:

• Jasmine green tea, which can also have sedating effects on the nervous system.
• Moroccan mint green tea, which can help to soothe digestive issues and nausea.
• Bancha tea, an expensive tea that’s a good source of catechins.
• Ginger green tea, which supports the immune system and digestive system.
• Cinnamon green tea, which fights inflammation.
• Genmaicha tea, which is warming and energizing.
• Matcha tea, which contains concentrated levels of L-thianine.

Green tea has been consumed in China and other parts of Asia for thousands of years. According to Traditional Chinese Medicine (TCM), tea is the most beneficial of all herbs and has numerous benefits, including improving alertness, supporting immunity, balancing body fluid production, quenching thirst, clearing heat and phlegm, and promoting healthy digestion and urination.

In TCM, the amount of green tea that’s recommended depends on the condition being treated. An average of three cups of green tea (approximately 750 milliliters) per day is commonly recommended, however upward of 10 cups (2,500 milliliters) may be beneficial for treating certain health conditions.

While green tea is most valuable in TCM, many other types of teas are also encouraged, including white, black and oolong teas.

Benefits

What are the benefits of L-theanine? Below are five ways it can benefit your sleep, mental health, cognition and more.

1. Can Help Relieve Anxiety and Reduce Effects of Stress

One of the most well-researched L-theanine benefits is its ability to promote relaxation and fight stress. It is said to be “a relaxing agent without causing sedation,” meaning it can help improve your ability to deal with stress without making you feel lethargic or tired.

If you suffer from nervousness, anxiety, depression or other stress-related issues, you can likely benefit from L-theanine’s relaxing effects, although it likely won’t have a strong enough effect to reduce severe anxiety.

In one study, L-theanine was shown to reduce scores on a tension-anxiety test compared to placebo. Both L-theanine and caffeine’s effects on mental task performance and physiological activities were investigated.

Participants were placed under conditions of physical or psychological stress, examining the effects of L-theanine. Results after the mental tasks showed that L-theanine significantly inhibited the blood-pressure increase associated with stress, while caffeine tended to have a similar but smaller inhibition of blood pressure.

Theanine may also increase alpha brain waves (α-waves), which are associated with a state of “wakeful relaxation,” selective attention mechanisms, arousal and mental alertness.

One study tested the effects of L-theanine on brain waves 45, 60, 75, 90 and 105 minutes after ingestion of 50 milligrams of L-theanine. The results showed that there was a greater increase in alpha activity across time in the L-theanine condition relative to placebo.

According to the authors of the study, “These data indicate that L-theanine, at realistic dietary levels, has a significant effect on the general state of mental alertness or arousal. Furthermore, alpha activity is known to play an important role in critical aspects of attention, and further research is therefore focussed on understanding the effect of L-theanine on attentional processes.”

2. May Help Improve Sleep and Fight Insomnia

Why is L-theanine good for sleep? It helps reduce stress and anxiety, which can keep you up at night if you’re constantly worrying, tossing and turning.

The effects that theanine has on sleep are mild, so it won’t work for every person to improve sleep quality. While it can have positive effects on sleep quality, it probably won’t be enough to help someone with moderate or severe insomnia to get a good night’s sleep.

Certain studies have found that L-theanine can help improve sleep quality in people with conditions that cause hyperactivity, including ADHD. Another positive attribute of L-theanine when it comes to sleep is that it can counter the effects of stimulants. This means that if you drink lots of coffee or use other stimulants for medical reasons, L-theanine’s calming effects may help reduce wakefulness, jitters, etc.

Some people choose to take L-theanine and melatonin together to help with sleep. A common dosage is around three milligrams of melatonin before bed taken with 100–200 milligrams of L-theanine. The two can act together to reduce stress and help with sleep quality, although L-theanine taken in high doses (above 600 milligrams) may have opposite effects — and so may melatonin.

3. May Help Improve Attention

Some people choose to use L-theanine and caffeine together in order to improve alertness, cognition and attention. The two have a “synergistic” relationship and can lead to improved focus without feeling overly “wired” or jittery.

For this purpose, consuming about 200 milligrams each of L-theanine and caffeine tends to lead to the best results.

4. Can Help Protect Memory and Cognition

In one double-blind, placebo-controlled study, patients with mild cognitive impairment were given 360 milligrams of green tea extract along with 60 milligrams of theanine (a combination called LGNC-07) three times daily for 16 weeks. Researchers found that LGNC-07 helped improve recognition skills without having any negative effects on verbal and visuospatial memory.

According to the study’s researchers, “Brain theta waves, an indicator of cognitive alertness, were increased significantly in the temporal, frontal, parietal, and occipital areas after three hours in the eye-open and reading states. Therefore, this study suggests that LGNC-07 has potential as an intervention for cognitive improvement.”

One way in which L-theanine may help protect the brain is by preventing excessive glutamate stimulation of brain cells (excitotoxicity), which some believe is linked to neurodegenerative disorders, stroke and schizophrenia. By blocking some of glutamate’s effects, L-theanine may be able to offer neuroprotection for the aging brain.

5. May Help Support Cardiovascular Health

Green tea is the top source of L-theanine, and many studies have found evidence that green tea can help reduce inflammation and support heart health. Some experts believe that green tea is protective of cardiovascular health mostly because it provides theanine, rather than due to other active compounds like green tea catechins or theaflavins.

Theanine may help to prevent blood pressure spikes in response to stressful events and help regulate nitric oxide. Nitric oxide is a molecule that our bodies produce to help cells communicate, regulate blood pressure by dilating arteries, reduce inflammation, support the immune system, improve sleep quality and more.

The endothelium layer of our arteries produce nitric oxide, which helps relax narrowed blood vessels and increases oxygen and blood flow. Adequate production of nitric oxide can help protect against artery-blocking clots or obstructions, heart attacks, stroke, and other cardiovascular problems.

Some studies have also found that administration of L-theanine after a stroke, ideally within 12 hours but potentially up to 24 hours later, may help protect brain cells and reduce damage caused by the stroke.

In studies conducted on roundworms (the species C. elagans), theanine supplementation has even been shown to help slightly increase life span and promote longevity. Roundworms that were exposed to L-theanine at high concentrations experienced an extended life span by an average value of 3.6 percent and up to 4.4 percent.

Researchers did not find that more theanine provided more benefits when it came longevity. A dosage on the lower end of the range was actually the most effective.

L-theanine vs. GABA

• L-theanine can help to stimulate production of the inhibitory, relaxing neurotransmitter called GABA.
• GABA, like serotonin and dopamine, is known as a neurotransmitter. It helps regulate emotions, moods, concentration, motivation and alertness. GABA can also affect sleep, appetite and sex drive.
• GABA is known to have calming, anti-anxiety effects, making it beneficial for lifting your mood and preventing nervousness or hyperactivity. By increasing GABA, this is one way that L-theanine has calming effects. By elevating GABA, L-theanine may help reduce symptoms of depression, such as fatigue, changes in appetite, insomnia and lack of motivation.
• Some anti-anxiety medications work by mimicking the effects of GABA, but these are commonly associated with drowsiness. What makes L-theanine so attractive as a calming agent is that it doesn’t impair motor skills or make you feel tired. In fact, it can increase alertness and promote relaxation at the same time.
• Injections of theanine have been found to increase cerebral concentrations of GABA most, sometimes by up to 20 percent when given in high doses. Taking moderate doses of theanine is likely to have a mild effect on GABA levels, although it can be enough to cause a noticeable difference in your mood.

Risks and Side Effects

Is L-theanine safe? Research suggests that it is safest when used in the short term, for about several weeks to four months.

It is typically taken by mouth one time per day for about three to 16 weeks. It’s not clear if it is always safe or effective if taken for longer periods.

How much L-theanine is safe to take? Most people can safely take up to 200 milligrams daily (usually split into two to three doses), although higher doses around 400 milligrams have also been used safely.

L-theanine can interact with certain medications, including those taken to control high blood pressure (called antihypertensive drugs) and stimulants. Theanine can decrease blood pressure, so don’t supplement with it before speaking with your doctor if you already take medications that lower your blood pressure.

Examples of medications that lower blood pressure include aptopril (Capoten), enalapril (Vasotec), losartan (Cozaar), valsartan (Diovan) and diltiazem (Cardizem).

Theanine will also interfere with the effects of stimulants (including both foods/drinks and medications), since it can slow down activity of the nervous system. If you any take stimulant drug, including diethylpropion (Tenuate), epinephrine, phentermine (Ionamin) or pseudoephedrine (Sudafed), then don’t take L-theanine without consulting with your doctor.

Although this may be a good thing, L-theanine can also decrease the stimulating effects of caffeine and certain herbs, including coffee, tea, green tea extract, guarana, yerba mate, cola and other caffeinated sodas, and energy drinks.

Because there hasn’t been much research done focusing on safety of L-theanine supplementation during pregnancy, it’s best for pregnant women to avoid taking L-theanine (although drinking one to two cups of green tea during pregnancy is considered safe for most women).

Dosage and Supplements

Because L-theanine is almost exclusively found in tea leaves, it can be hard to get enough from foods and drinks alone to notice its positive effects. This is why people turn L-theanine in supplement form.

Theanine supplements generally come in the form of L-theanine, which is the bioavailable supplement form of the amino acid theanine. Suntheanine is a theanine supplement made with a patented fermentation process. While manufacturers of suntheanine may claim that its more potent, there doesn’t seem to be much difference between the quality of L-theanine and suntheanine when it comes to efficacy and tolerance.

Where to Find and How to Use L-theanine:

Theanine supplements come in different forms, including capsules, pills and tablets. To ensure you’re buying a quality product, always check the ingredients in the supplement formula. Purchase a supplement that is pure theanine/L-theanine and does not have fillers or other chemicals.

Keep in mind that some energizing theanine formulas may include caffeine, which would not be beneficial to reducing anxiety or helping with sleep.

• L-theanine is typically taken in dosage of 100–200 milligrams per day. It can be taken along with caffeine but doesn’t need to be.
• The calming effects of L-theanine usually kick in within about 30–60 minutes after taking it.
• To help treat insomnia, ADHD and hyperactivity, doses of 200 milligrams taken twice daily are usually most effective.
• Higher doses of L-theanine, around 400 milligrams, may be used to help manage symptoms of schizophrenia or severe anxiety disorders. This dose may be used for up to eight weeks.
• For help with reducing anxiety, a combination of L-theanine (400 mg per day) and the hormone pregnenolone (50 mg per day) is sometimes used.

Can you take L-theanine on an empty stomach? Yes, L-theanine can be taken either with meals or on an empty stomach.

If you haven’t recently eaten when taking L-theanine, you may feel the effects a bit more quickly and intensely (similar to drinking caffeine with a meal versus on its own/on an empty stomach). If you’re using L-theanine to help you sleep, try taking it about 30–60 minutes before bed.

Foods

Is L-theanine natural? Yes, it’s found in certain foods and beverages, including green tea (made from the leaves of the camellia sinensis plant).

Along with caffeine and catechins, L-theanine is one of the main active ingredients found in green tea. It’s believed that theanine actually gives green tea its slight umami flavor and helps counteract the bitter taste of green and black tea — and other bitter-tasting foods like cocoa.

How much L-theanine is in green tea? It comprises up to 50 percent of the total amino acids in tea.

About at 0.9 percent to 3.1 percent of the dry weight of green tea leaves is theanine. This equates to about 25 to 60 milligrams of theanine per 200 milliliters of tea, or about 6.7 ounces. This amount of tea is typically made from about 2.5 grams of dried tea leaves.

Theanine content in green tea varies depending on the specific type of tea. Teas made from younger plants have higher theanine content than teas made from older plants. Theanine content is also reduced from fermentation (part of the process used to make tea leaves), but it becomes more concentrated when leaves are dried.

What other foods have L-theanine in them? L-theanine can also be found in leaves used to produce black and white teas, although most research has focused on theanine from green tea.

Other plants that provide L-theanine include:

• C. japonica and C. sasanqua — These are small shrubs that produce pink and red flowers. They are sometimes used make tea, although not as commonly as camellia sinensis. (12)
• The mushroom species called Xerocomus badius — Also called bay bolete, this is a brown, edible, pored mushroom found in Europe and North America.

Final Thoughts

• L-theanine (or simply theanine) is a nondietary amino acid that is found in green, black and white teas, plus can be taken in supplement form.
• L-theanine has relaxing properties without making you feel drowsy. It can be used to make you feel calmer, improve attention span and focus, and support restful sleep. Not only is L-theanine calming and centering, but it can also help protect the heart and brain, plus help regulate blood pressure and reduce symptoms of schizophrenia.
• The best natural way to obtain L-theanine is to drink several cups of quality green tea and others teas every day.
• L-theanine is safe when taken in supplement form but will reduce effects of blood pressure medications and stimulants. The typical dosage is between 100–400 milligrams per day. Some people use low doses of L-theanine and caffeine together to improve focus without feeling jittery.

The post L-theanine: The Amino Acid that Combats Anxiety & Sleep Issues appeared first on Dr. Axe.

Because frequent use of anti-inflammatory drugs, nonsteroidal anti-inflammatory drugs (NSAIDs) and other pain medications is now linked with a growing number of health concerns, many people are interested in using natural painkillers as alternatives. One option, called white willow bark — which has been utilized in folklore and natural medicines for centuries — shows promise for treating pain naturally with little risk for side effects.

According to a 2015 article published in the journal Pythotherspy Research, “Willow bark extract has been used for thousands of years as an anti-inflammatory, antipyretic, and analgesic.”

In other words, white willow bark benefits include lowering inflammatory responses that contribute to chronic diseases, fighting pain and reducing fevers.

Whether in extract or tea form, willow bark can provide relief to those suffering from back pain, recurring headaches, muscle pains, menstrual cramps, arthritis symptoms and more.

What Is White Willow Bark?

White willow trees (Salix alba) grow a bark that contains the chemical called salicin, which has anti-inflammatory effects.

Salicin works in similar ways as acetylsalicylic acid, the active ingredient in aspirin. In fact, in the 1800s, salicin was used to develop aspirin.

Willow trees are members of the Salicaceae plant family and native to Europe, Central Asia and Northern Africa.

There are a number of species of willow trees in existence that produce bark that is used to make extracts, medicine and supplements. These include the species:

• white willow or European willow
• black willow or pussy willow
• crack willow
• purple willow

Once salicin is absorbed it breaks down to various salicylate derivatives, which have a variety of health-promoting capabilities. The effects of white willow take longer than aspirin to kick in, but they tend to last longer and cause fewer adverse reactions than aspirin side effects.

Some studies have found that most willow trees only contain small amounts of salicin — therefore extracts derived from these trees that can help treat pain work due to the presence of other chemicals too.

Antioxidant compounds called polyphenolic glycosides and flavonoids are also found in white willow bark (WWB). These have been shown to protect against oxidative stress and various symptoms tied to aging, such as poor physical performance, cognitive decline, etc.

Together with salicin, fragilin, salicortin and other salicylates, researchers believe that these antioxidants play a prominent role in WWB’s therapeutic actions.

Regarding its use as a natural painkiller, most of the known benefits of WWB are based on anecdotal observations, rather than clinical studies. While few studies have been conducted, those that have suggest it can help treat conditions including:

• chronic lower back pain
• joint pain/osteoarthritis
• soreness due to physical training

Health Benefits

1. Has Antioxidant and Anti-Inflammatory Effects

Dating all the way back to the time of Hippocrates, people have chewed on white willow bark to help naturally dull pain and inflammation. Today we know from studies that willow bark has the capability to reduce inflammation and oxidative stress and increase antioxidant activity, including glutathione.

In vitro studies and animal studies have found that WWB’s pain-relieving effects are due to its ability to scavenge free radicals and down-regulate inflammatory mediators, including tumor necrosis factor-α and nuclear factor-kappa B.

It also seems to affect prostaglandin production, reducing inflammation that leads to pain like cramps and fevers.

2. Used to Manage Arthritis Symptoms and Chronic Pain

Some research has demonstrated that white willow bark can help people dealing with chronic joint pain and injuries, although findings from studies have been somewhat conflicting.

Certain studies have shown that WWB extract is not an effective treatment for rheumatoid arthritis symptoms, while others have found that it can reduce osteoarthritis pain and back pain as well as certain prescriptions.

According to a 2009 systematic review on the effectiveness of willow bark for musculoskeletal pain, several studies indicate a dose-dependent analgesic effect not inferior to rofecoxib (a nonsteroidal anti-inflammatory drug used to treat arthritis) among patients with low back pain. However, no significant effect was seen in a confirmatory study in patients with rheumatoid arthritis, although the study was small.

Researchers involved in the analysis concluded, “Further studies are required to find out if treatment of osteoarthritis and rheumatoid arthritis requires extract with higher doses than 240 mg salicin per day.”

One study published in the American Journal of Medicine involving nearly 200 people with low back pain found that supplementing with willow bark led to significant improvements in pain compared to those who received placebo.

Another randomized, placebo-controlled, double-blind clinical trial that included 78 adults with osteoarthritis found that those receiving willow bark extract showed a moderate analgesic effect in osteoarthritis and that WWB appeared to be well-tolerated.

A major benefit of using plant-derived extracts and herbs for pain such as arthritis is that most appear to cause less side effects compared to NSAIDs, including aspirin.

3. Defends Against Common Illnesses and Fevers

By supporting the immune system, providing antioxidants and reducing inflammation, WWB can be used to help get rid of a fever, treat the common cold, help manage symptoms of the flu and speed along recovery from other illnesses.

Increased defense against bacteria and viruses seems to be due to white willow’s polyphenols and flavonoid content, as well as other compounds. These antioxidants have been shown to have fever-reducing and antiseptic properties.

Willow bark can be especially helpful for fevers when combined with cooling herbs, such as wintergreen or peppermint, in essential oil form or tea.

4. May Help Support Athletic Performance

Because it can provide natural pain relief, white willow bark extract is used by some athletes to help support their performance and recovery.

Anecdotal reports and a small number of studies suggest it has the ability to decrease muscle and joint pain and fight fatigue that interferes with physical capabilities. It’s also been widely used throughout history to help treat inflammatory conditions, such as bursitis and tendinitis.

5. Used to Help With Weight Loss

Although research focused on its effects on weight loss is limited, some reports indicate that WWB may help promote fat loss among overweight or obese adults. It’s believed that willow bark’s anti-inflammatory activity can help support metabolic health, but some experts recommend against using it for this purpose since its safety hasn’t been well-researched.

It also appears to be unsafe when combined with risky weight loss supplements, such as Ephedra, which is banned in the United States due to reports of serious adverse effects.

6. May Fight Headaches and Boost Your Mood

Some people claim that they experience benefits of white willow bark for reducing headaches, fatigue and anxiety.

While more formal research is needed to confirm how it may work to lift someone’s mood, energy and focus, it appears that white willow bark may have these effects due to its anti-inflammatory potential and ability to reduce oxidative stress — which can interfere with cognitive function.

Risks, Side Effects and Interactions

Consuming high doses of white willow bark can be dangerous because too much salicin is capable of contributing to a number of health problems among some individuals, including bleeding disorders and kidney damage.

Other potential side effects might include digestive upset and skin itching. People who are prone to stomach upset, especially caused by medications, should be cautious when using willow bark products.

People with any of the following health conditions should avoid using white willow bark products:

• Bleeding disorders (since willow bark slows down blood clotting)
• Kidney disease or kidney failure
• Sensitivity to aspirin
• Asthma
• Stomach ulcers
• Diabetes
• Gout
• Hemophilia
• Liver disease
• Recent surgery

Taking willow bark along with aspirin, beta blockers, diuretics or choline magnesium can increase the effects and contribute to side effects. It also shouldn’t be used with any other medication that slows blood clotting (anticoagulants), since this increases the risk for uncontrolled bleeding.

Is white willow bark safe for pregnancy?

Because research is limited about the use of WWB during pregnancy, it’s not recommended. It’s also not recommended for young children or while breastfeeding.

Is white willow bark safe for dogs? While most veterinarians consider it to be safe to give to dogs (but not cats), it should only be given under supervision from a vet due to potential to cause side effects.

It’s also not safe for dogs when given with other medications, including NSAID painkillers.

White Willow Bark vs. Ibuprofen

Is white willow bark safer than aspirin or ibuprofen? Because it has several active compounds, including salicin, flavonoids and polyphenols, there’s some evidence that willow bark provides a broader mechanism of action, while also being less likely to cause serious side effects — including ibuprofen overdose.

Some people describe WWB as being like “natural aspirin.” Compared to synthetically made aspirin, WWB seems to pose less risk for damaging the gastrointestinal lining (the mucosa).

Unlike aspirin, it also has no effect on blood clotting when used in moderate doses, such as about 240 milligrams of extract, though it can in larger doses.

People who have a known allergy to aspirin (“salicylate-sensitive individuals”) should not use products made with willow bark. If signs of a reaction occur, such as skin itching/hives or trouble breathing, a doctor should be contacted right away.

Forms and Dosage

White willow bark comes in several forms, including:

• Extract/distilled tincture
• Tea
• Capsules/salicin tablets
• Topical creams/ointments
• Lozenges

How do you get aspirin from willow bark? While you can’t exactly make aspirin from willow bark outside of a laboratory setting, you can make alternatives in the form of white willow bark tea or extract.

These are considered natural substitutes for aspirin since they have similar anesthetic effects.

White willow bark extracts are generally standardized to salicin content, which means their strength/potency depends on how much salicin the extract contains. The more salicin, the more pain relief that the extract should provide.

Dosage recommendations vary depending on the product, so read instructions carefully, and start with a low dose at first.

Willow bark capsules are typically taken in doses ranging from 120–240 milligrams of salicin for at least six weeks. Higher doses containing about 240 milligrams of salicin, or potentially more, are usually needed to help conditions that cause considerable pain, such as chronic injuries or arthritis.

Unlike taking over-the-counter pain medications, WWB might not take effect right away. Some people find that it takes up to a week or more to experience significant improvements in pain and other symptoms.

How to Make White Willow Bark Tea

Bark from the white willow tree can be gathered and used to make tea or “bark concoctions.” About two to six ounces can be consumed up to several times daily, depending on the strength.

White willow trees can be identified by their rough, grayish bark and branches and twigs that are slender, golden brown and flexible. The tree has long and slender leaves that are shiny and green, with white and silky undersides.

Younger branches provide bark that is easier to pull off. If you don’t have access to willow trees nearby, look for dried bark online or in certain herbal/health food stores.

Then, you can make white willow bark tea by following these steps:

1. Remove bark by looking for the papery material that underlies the outer bark.
2. Let the bark dry for several hours, and then boil it in water for about 10 minutes.
3. Use about one tablespoon of willow bark per cup of water.
4. After allowing the tea to cool, it’s best to drink it with a meal, which will reduce the chance of experiencing an upset stomach.
5. Most people can consume 1–3 cups of white willow bark tea per day. Drink one cup, and wait several hours before taking another dose to make sure you don’t react poorly.

Conclusion

• White willow bark is a natural pain reliever that contains a chemical called salicin. It works in similar ways as aspirin, which is why white willow bark benefits include decreasing inflammation, fevers, joint pain, headaches, menstrual cramps and more.
• WWB is most commonly taken as extract or tea for natural pain relief and anti-inflammatory effects.
• In extract form, it’s typically taken in doses ranging from 120–240 milligrams of salicin for at least six weeks.
• Although it’s generally safe, white willow bark extract taken in high doses can cause side effects, including increased bleeding, skin rashes, itching and an upset stomach. Allergic responses are also possible among individuals who are sensitive to salicin.

The post White Willow Bark: The Natural Pain Reliever that Works Like Aspirin appeared first on Dr. Axe.

The human body is capable of using two primary types of fuel: glucose (provided by carbohydrate foods) and ketone bodies (made from fat). When you follow a very-low carb, very-high fat diet — also known as the ketogenic diet — your body starts producing organic ketone compounds, including the type called beta hydroxybutyrate (BHB or beta-hydroxybutyrate), which serve as an alternative fuel source to carbohydrates.

What is beta hydroxybutyrate used for in the body? Some of the most noteworthy beta hydroxybutyrate benefits and uses include supporting weight loss, preventing or treating diabetes and insulin resistance, helping to treat epilepsy, fighting cancer, protecting the brain, improving cognitive function, and potentially increasing life span/longevity.

Not only can your body make ketone bodies including BHB, but you can also acquire BHB from ketone supplements. Exogenous ketones, or simply consuming foods like MCT oil, can be beneficial for boosting the many positive effects of the keto diet and intermittent fasting.

What Is Beta Hydroxybutyrate?

The definition of beta hydroxybutyrate is a ketone body (or simply a ketone) that is an intermediate product of the breakdown of fats in the body. Ketogenesis is considered the metabolism of fatty acids by β-oxidation. BHB is one of three main ketone body compounds that are produced when someone is in the metabolic state of ketosis (the other two are acetoacetic acid and acetone).

Normally, when someone eats a standard diet that includes various sources of carbohydrates, the main function of carbs is to provide fuel or energy for the body. In the absence of carbohydrates and when a depletion of glycogen (the storage form of carbohydrate) occurs — which is exactly what happens when someone follows the keto diet — the liver makes ketones from fatty acids.

While carbohydrates are the body’s “preferred fuel source” and the first type of energy used to fuel physical and cellular activities, fat is also a fuel source. Usually we only need small amounts of dietary fat/essential fatty acids to maintain steady energy, but when following the keto diet the need for fat drastically increases.

Other situations in which beta hydroxybutyrate is produced is when someone fasts (abstains from eating food) for around 16 hours or more. Since the body interprets fasting as a sign that energy intake is low, it increases ketone production in order to have another fuel source. The production of ketone bodies helps save any available glucose for the brain, which uses glucose quickly. When glucose is not available, fatty acids as well as ketone bodies can also be metabolized by the brain.

Types of BHB

Is beta hydroxybutyrate natural? Yes, it’s a naturally occurring compound that is produced by the body in response to very low-carb dieting, fasting or starvation. There are two types of beta hydroxybutyrate that the human body is capable of making: D-BHB (the type used for efficient energy, which also has anti-aging effects) and L-BHB (used to a lesser extent for energy and also for synthesis of fatty acids).

When your body produces ketones from fatty acids, it does so in roughly these amounts:

• Beta-hydroxybutyrate (BHB) — 78 percent of total ketones in the blood
• Acetoacetate (AcAc) — approximately 20 percent of ketones in the blood
• Acetone — only about 2 percent of ketones in the blood

Exogenous ketones (ketones supplements that come from outside the body) are also used to mimic or amplify the positive effects of calorie restriction or very low carbohydrate ketogenic diets. While there are three types of ketone bodies, the ketone found in exogenous ketone supplements is usually only beta hydroxybutyrate.

Benefits

1. Supports Weight Loss

When carbs are drastically restricted while fasting or following the keto diet, insulin levels are lowered, allowing for fat to be released from fat (adipose) tissue and steady weight loss to occur.

Ketones can also help improve energy output, physical performance and recovery (once keto flu symptoms subside). And exercise, especially vigorous and endurance types, increases the update of ketone bodies, which further supports fat burning.

2. Helps Prevent or Treat Diabetes/Insulin Resistance

Ketones decrease circulating glucose and insulin, leading to decreased insulin‐like growth factor receptor signaling. In studies involving rats, the use of exogenous has been shown to decrease blood glucose and insulin levels even when the rats are eating highly processed diets high in cornstarch. As such, BHB can help on an insulin resistance diet.

3. Fights Cancer

In animal studies, giving mice that are affected by late-stage cancer exogenous ketones has been shown to help increase survival rates significantly. In a 2014 study published in the International Journal of Cancer, ketone supplementation was shown to “decrease tumor cell viability and prolong survival of mice with metastatic cancer.”

One reason that very low-carb diets may help fight cancer is because cancer cells express an abnormal metabolism characterized by increased glucose consumption, which facilitates genetic mutations and mitochondrial dysfunction. Studies suggest that cancer cells are unable to effectively use ketone bodies for energy, while healthy tissues can. Ketones have also been shown to inhibit the proliferation and viability of cultured tumor cells.

In this particular study, mice were fed a standard diet supplemented with either 1,3‐butanediol (BD) or a ketone ester that was metabolized to the ketone bodies BHB and acetoacetate. Tumor growth was monitored. Survival time, tumor growth rate, blood glucose, blood βHB and body weight were measured throughout the survival study. Ketone supplementation was shown to decrease proliferation and viability of cancerous cells, even in the presence of high glucose. Dietary ketone supplementation with BD and ketone ester prolonged survival in the mice with systemic metastatic cancer by 51 percent and 69 percent, respectively.

4. Protects the Brain

Studies suggest that BHB benefits when it pertains to cognitive/mental health include improving memory, focus, attention, physical performance and learning; lowering free radical damage; reducing inflammation and risk for cognitive decline in older adults; protecting against and treating epilepsy and neurodegnerative diseases; and reducing risk for mood-related disorders, such as depression.

Ketones can help reduce the risk of neurodegenerative diseases — such as Alzheimer’s disease, dementia and Parkinson’s — by reducing oxidative stress in the brain and protecting brain cells (especially the mitochondria), neurons and synapses. Ketones also seem to help reduce accumulation of the molecule called amyloid-β, which has been associated with development of diseases, including Alzheimer’s. When glucose is not available, the brain becomes very receptive and responsive to ketone bodies, especially BHB, which it absorbs readily (roughly at the pace of 0.032 mmol/kg per minute).

5. Has Anti-Inflammatory Effects

BHB can help prevent the release of inflammatory molecules that contribute to various diseases affecting the heart, brain, bones, skin and so on. Research suggests that BHB interferes with an inflammatory response called NLRP3 inflammasome, plus reduces the release of pro-inflammatory cytokines, including interleukin IL-1β and IL-18.

6. Potentially Increases Life Span

While this hasn’t yet been proven in human studies, studies involving yeast, mice and primates have found that ketones can help extend life span and promote longevity. For years, it’s been known that calorie restriction is one intervention that extends life span by reducing excess fat mass, causing less oxidative stress and inflammation, causing positive changes to the gut microbiome, lowering and insulin growth hormone, and causing less iron accumulation. According to one study published in the IUBMB Journal, ketone bodies have been found to “mimic the life span extending properties of caloric restriction.”

According to the author’s conclusion, “We hypothesize that increasing the levels of ketone bodies will also extend the life span of humans and that calorie restriction extends life span at least in part through increasing the levels of ketone bodies.”

Researchers believe that ketones may be able to extend life span due to decreased activity of insulin/IIS. Ketone bodies also seem to help combat free radical damage and power cells’ mitochondria, including in older individuals who have limited ability to oxidize glucose metabolites. This has a positive effect on gene expression and increases protection against oxidative stress, such as by improving antioxidant enzyme activities, including superoxide dismutase 2, catalase, glutathione peroxidase and others.

How to Optimize Levels

The best way to naturally increase/optimize beta hydroxybutyrate levels is by eating a very-low carb, very high-fat diet (the ketogenic diet). This can also be combined with intermittent fasting or other types of fasting to further boost ketone production. And to really increase BHB production and fat burning, you can combine a ketogenic diet, intermittent fasting and exogenous ketones like BHB salts.

Even when correctly following the keto diet, many people can also benefit from using ketone supplements (exogenous ketones) — although for the most payoff it’s best to alter your diet, leading to natural ketone production. Keep in mind that most low-carb diets will not lead to increased ketone levels — only the ketogenic diet can effectively do this.

How do you follow the ketogenic diet and stay in “nutritional ketosis”? In simplest terms, you need to get 70 percent to 80 percent of your daily calories from fat, no more than 20 percent to 25 percent of calories from protein and no more than 5 percent to 10 percent carbs of daily calories from carbohydrates.

What are the best beta hydroxybutyrate food sources for boosting levels?

The top foods for increasing ketone production are healthy fats like MCT oil, butter and coconut oil. MCT oil is a very popular food/supplement among people following the keto diet because it has positive effects, including boosting ketone production, increasing energy, and reducing appetite and cravings, plus it’s less expensive than many exogenous ketone supplements. How can you use MCT oil? Try adding a tablespoon or more to your coffee in the morning.

Below are the best low-carb foods to eat regularly when following the ketogenic diet:

• Healthy fats — coconut oil, MCT oil, avocado, avocado oil, walnut oil, olive oil
• Pastured/cage-free eggs
• Grass-fed meats — beef, organs, game meat, lamb, bison, pastured chicken, turkey, duck
• Full-fat dairy— choose organic types like cream cheese, cheeses, sour cream, butter, ghee
• Wild-caught fish and seafood — some of the best choices are mackerel, sardines, salmon
• Nuts and seeds — nut butter, almonds, macadamia nuts, cashews,  walnuts, chia seeds, flaxseeds
• Non-starchy veggies — all types of leafy greens, zucchini, asparagus, artichoke, cruciferous veggies like broccoli, etc.
• Herbs, spices, vinegars, mustards, cocoa powder and stevia extract

What’s the best BHB supplement/ketone supplement?

Benefits of adding a beta hydroxybutyrate supplement to your routine include helping with the transition into a state of ketosis, supporting energy levels when in a fasted state, preventing keto flu symptoms, and improving athletic/exercise performance and recovery. Ketone supplements can be used in between meals or before a workout to provide a quick source of ketones. You can also use ketone supplements to help you get back into ketosis more easily and quickly if you’ve abandoned the diet for a period of time.

There are three main types of ketone supplements:

• Ketone salts (sometimes called BHB salts), which are ketones bound to minerals.
• Ketone esters, which are basically “raw ketones” and metabolize quickly into BHB. This type is not widely available for most consumers but is typically used in research/studies.
• Ketone oils, including MCT oil. MCT (medium chain triglyceride) oils are used by the body to boost ketones and burn fat easily. Coconut oil also contains medium chained triglycerides, but MCT oil is a more concentrated source. MCTs must be broken down first before they can be used for energy, making this type of supplement slightly less efficient.

The amount of ketones in your blood, urine and breath can be tested to provide a reading of your body’s ketone levels and to indicate that you are (or are not) in ketosis. Depending on the quality of ketone supplements, different brands and types will affect blood BHB (ketone) levels in different ways. The higher quality a product is, the better it will be at helping you enter and stay in ketosis.

• Quality ketone products can help increase blood ketone levels to as high as 1.5 mmol/L. Following a keto diet correctly can increase levels even more. Most people on the keto diet will have ketone levels between 2–3 mmol/L.
• The optimal range of beta hydroxybutyrate is between 0.6–6.0 mmol/L, depending on your goals and the condition you’re treating. When you’re not purposefully limiting carb take, levels will stay below 0.5 mmol/L.
• For general weight loss, aim to get your levels above 0.6 mmol/L. Doctors may aim for higher levels of ketones in patients who are being treated for therapeutic purposes, up tp 3–6 mmol/L.
• Fasting can increase BHB levels to above 0.6 mmol/L within 12–16 hours. If you fast for two days, your level will likely climb to 1–2 mmol/L.
• Intense exercise for 90 minutes can also boost BHB to 1–2 mmol/L.
• When you’re in ketosis, you have a higher than usual level of ketones in your blood or urine, but this is not the same as ketoacidosis, which affects diabetics. Ketone levels at or above 3 mmol/L in diabetics can be indicative of ketoacidosis and can be dangerous. In very severe diabetic ketoacidosis, the beta-hydroxybutyrate serum concentration may exceed 25 mmol/L. Diabetics should always work with a doctor and be monitored when following the keto diet in order to reduce the risk for any complications.

Side Effects

You won’t be able to remain in ketosis or produce ketones (including BHB) if you’re not correctly following the ketogenic diet. For example, a common keto myth is that the diet is high in protein. Eating too much protein and/or carbohydrates is actually a problem on the ketogenic diet, as is eating too little fat.

This will either prevent you from entering ketosis or pull you out of it, ceasing ketone production and increasing symptoms like fatigue, cravings, muscle weakness and brain fog.

Remember that when you first enter ketosis some unusual symptoms are expected, and this is actually a sign that you’re adhering to the keto diet correctly. Your mouth may be dry, and you will probably have increased thirst, so drink more water and consider adding salt to your meals since you’re losing more in your urine. You’ll probably experience a lack of appetite and start losing weight. You may feel tired temporarily and also have bad breath. Things should start improving after a week or so, in which you should experience more energy, focus and appetite control.

If your symptoms persist for more than two weeks, chances are you need to make changes because you’re not actually in ketosis. Try upping your fats, further decreasing carbs, drinking more water and keeping a food journal to track your progress. You can also test your urine or saliva to see if your ketone levels are in the optimal range.

Is beta hydroxybutyrate safe? BHB is something that your body produces to ensure survival in times of food scarcity or starvation. The production of ketones is actually a survival mechanism and totally natural and safe. However, taking exogenous ketones is a bit different, since these are not made by the body. Ketosis itself can also result in side effects, especially when you initially transition into this metabolic state.

Beta hydroxybutyrate side effects (or side effects of ketosis) may include unpleasant taste in your mouth, fatigue, weakness, indigestion, dizziness, low blood sugar, sleep-related issues, mood changes, frequent urination, constipation, cramps, and trouble exercising or recovering.

With time your body gets used to ketosis and producing more ketone bodies, so symptoms should only be temporary and last for about one to two weeks.

Final Thoughts

• Beta hydroxybutyrate (BHB) is a type of ketone body that is produced when you’re following the ketogenic diet, fasting or if someone is starving. BHB is one of the three ketones and is the most abundant type, helping provide energy in the absence of carbohydrates.
• There are two types of BHB that the human body is capable of making: D-BHB (the type used for efficient energy, which also has anti-aging effects) and L-BHB (used to a lesser extent for energy and also for synthesis of fatty acids).
• Benefits of BHB and ketones include supporting weight loss, preventing or treating diabetes and insulin resistance, helping treat epilepsy, fighting cancer, protecting the brain, improving cognitive function, and potentially increasing life span/longevity.
• Foods/habits that increase beta hydroxybutyrate production include eating a very-low carb, high-fat diet, fasting, taking exogenous ketone supplements and intense exercise.
• Some of the best foods for boosting BHB include MCT oil, coconut oil, butter, ghee and other healthy fats.
• Optimal ketone levels when following the ketogenic diet are between 0.6 and 3 mmol/L, although sometimes doctors will monitor patients as their levels increase up to 6 mmol/L for therapeutic purposes.

The post Beta Hydroxybutyrate: The Ketone that Supports Weight Loss & Brain Health appeared first on Dr. Axe.

With research revealing potential dangers of Hormone Replacement Therapy (HRT) in treating hormonal issues, health-conscious women are looking elsewhere for safer, natural treatments for problems like menopause symptoms. One option is black cohosh, a herbal remedy that studies indicate can relieve symptoms of menopause, as well as other hormonal problems too.

Black cohosh, which gets its name from the plant’s black roots, is a member of the buttercup family and native to parts of North America. The roots and rhizomes of this plant have been used as a folk medicine for centuries to treat pain, anxiety, inflammation, malaria, rheumatism, uterine issues, and many other disorders.

What Is Black Cohosh?

The black cohosh plant, also known scientifically as Actaea racemosa (or Cimicifuga racemosa) is a member of the plant family called Ranunculaceae. This herb goes by several different nicknames, including “black bugbane,” “black snakeroot” and “fairy candle.” Although it has many applications, it’s most often used to manage symptoms associated with menopause.

The underground parts of the plant, the roots and rhizomes, are the sections used for medicinal purposes. They are made up of glycosides (sugar compounds), isoferulic acids (anti-inflammatory substances), and (possibly) phytoestrogens (plant-based estrogens), as well as other active substances.

The specific preparation black cohosh supplements affects which symptoms they are capable of treating. One such manufacturer, Remifemin, is one of the most researched compounds in the reduction of hot flashes caused by menopause.

What does black cohosh do for your body? Does black cohosh increase estrogen?  Whether it can increase estrogen levels is debatable, as studies have come to mixed conclusions. Some research suggests this herb may have estrogenic activity, but other studies have shown that it appears not to.

The mechanisms by which this herb works are still somewhat unknown. There are several hypotheses about its effects, including that it acts as a selective estrogen receptor modulator, that it affects serotonergic pathways, and that it acts as an antioxidant and impacts inflammatory pathways.

Benefits

1. May Help Reduce Menopause Symptoms Including Hot Flashes

A great number of studies have focused on use of black cohosh for managing menopause symptoms, especially hot flashes. While some research is inconclusive, this is generally due to the fact that many studies have rated symptoms on a scale, rather comparing it to a placebo. In addition, the specific compounds and dosages of the supplement have been inconsistent in many studies.

While findings have been mixed, many feel there is little doubt that black cohosh is a natural remedy for menopause relief. Certain systematic reviews and studies have found that taking it regularly typically reduces the number and severity of negative symptoms that often overwhelm women with hormone problems.

And there’s more good news: menopausal women aren’t the only ones who suffer from issues like hot flashes. Breast cancer survivors who have completed treatment have shown a decrease in symptoms like sweating when using black cohosh. A current study is also examining the management of flashes in men who have had treatment for prostate cancer.

2. Can Reduce Sleep Disturbances

One factor that worsens other symptoms of menopause is the sleep disturbance that often accompanies this transition. Sleep is vital to balancing hormones naturally, as lack of sleep or insomnia disturbs hormone production and management, even in normal periods of life.

A recent medical trial for postmenopausal women with sleep complaints found that supplementing their diet with black cohosh effectively improved sleep. Avoiding sleep deprivation may lead to many other benefits, such as help with weight loss, mood stabilization, increased energy levels and more.

3. Promising for Treatment of Diabetes

A breakthrough study recently showed positive impact of black cohosh extract on type II diabetes. While this was a pilot study, the results indicated that the extract called Ze 450 may help reduce body weight and improve the processing of insulin within the body of a diabetic patient.

4. May Help Manage PCOS

Maybe related to its effects in potentially treating diabetes, black cohosh has also been studied regarding polycystic ovary syndrome.  Initial results suggest this herb has a positive impact on the disorder and could match the treatment of pharmaceutical agents it has been tested against.

5. Can Provide a Safe Alternative to HRT

Hormone Replacement Therapy may potentially be a dangerous option for menopause relief, possibly by increasing the risk for development of breast cancer in women when used for over 10 years. This is why many women and practitioners like the idea of an alternative options.

A 2022 review noted that “Although the effectiveness of [black cohosh] extract is comparatively lesser than that of the well-established commercially available HRT, it is a safer and hormone-free remedy for postmenopausal syndrome.”

There are several safe, natural remedies for menopause relief, and black cohosh is considered an important item on that list.

6. May Reduce Bone Loss/Osteoporosis

Most plants, including black cohosh, contain organic compounds with biological activity. In the tissues and organs of Actaea racemosa, there is evidence of phytoestrogens (plant-derived estrogens).

In addition, some of the biological molecules within the plant have been shown to reduce bone loss caused by osteoporosis. One particular molecular compound (deemed ACCX) has presented an encouraging lead in a new class of treatment for osteoporosis.

7. Can Help Treat Uterine Fibroids

Uterine fibroids are benign growths of the uterus, often appearing during years where a woman’s fertility is at its peak. In countries outside of the United States, these are often treated with a synthetic steroid drug called Tibolone. Inside the U.S., various other hormone-based drugs are commonly used.

A 2014 study compared the use of Tibolone to black cohosh to treat these fibroids and found that the extract of Actaea racemosa tested was actually more appropriate than the synthetic alternative to treat uterine fibroids.

By treating fibroids, this herb may also help reduce PMS symptoms, such as menstrual cramps, as well as heavy, painful periods.

8. May Reduce Anxiety

One historic use of this herb was treatment of anxiety and depression. While it has long been considered nothing more than a false remedy, recent research has proposed that it may have a significant impact on anxiety symptoms.

Animal studies have demonstrated that one cycloartane glycoside compound in Actaea racemosa seems to have sedative, anti-anxiety effects in rats due to its impact on GABA receptors.

Interesting Facts

The spread of black cohosh across Europe took place after Native American Indians introduced the herb to European colonists. It became a common treatment for women’s health issues in Europe in the mid-20th century. Traditional Chinese Medicine also shows record of the use of black cohosh to serve as an anti-inflammatory and painkiller.

One of its nicknames, “Bugbane,” was coined because of its use as an insect repellent, though it’s no longer used for that purpose. Another, “snakeroot,” was derived from the habit of frontiersmen using it to treat rattlesnake bites. Its efficacy against snake bites has never been tested by modern researchers, but it’s an interesting theory.

Be careful not to confuse black cohosh with its sister plants, blue cohosh and white cohosh. These plants are similar in structure, but don’t have the same effects and may be dangerous to ingest.

How to Use

Black cohosh isn’t found in any food products. Therefore, to supplement your diet with it, you’ll need to take an herbal supplement — whether in pill, extract or tea form. It’s important to buy herbal preparations from reputable sources who ensure that their products are pure, as consuming tainted ingredients and additives may possibly lead to side effects.

In addition to supplements in capsules and tablets, you can find black cohosh in liquid tincture and extract form, which can be mixed with water. Black cohosh is often combined with other herbs, such as vitex or dong quai, for maximum benefits.

The dried roots of this herb can also be used to make black cohosh tea.

How much should you take?

• Proper dosages have been debated for some years, but a general recommendation is to take between 40 and 80 milligrams per day of a standardized extract. This is typical dosage used to relieve menopause-related symptoms.
• How much black cohosh should you take for hot flashes? In extract form, start with a dosage between 20 and 40 milligrams, taken twice daily, and increase if needed.
• The most common brand of preparation, Remifemin, contains 20 milligrams per tablet, which means you may need to take several tablets per day.
• If using a tincture, take the amount that equals 2 to 4 ml. This amount can be taken 1 to 3 times per day, mixed in water or tea.
• Herbal teas are not always as effective in relieving menopausal symptoms as standardized extracts. However if you prefer to drink black cohosh tea, you can make your own by steeping 20 grams of dried root in 34 oz of water. Bring to a boil and then simmer 20 to 30 minutes until the liquid is reduced.

How long can you take black cohosh?

Organizations including the American College of Obstetrics and Gynecology recommend taking black cohosh for six months or less. It’s suggested to inform your doctor if you plan to take this supplement for more than six months consecutively.

Keep in mind that it may take several weeks for you to notice improvements in symptoms once you start supplementing. It’s typical for maximum effects to occur within 8 weeks of use.

Side Effects

What are the side effects of black cohosh? A few side effects may exist, though they seem to be relatively uncommon according to most research. Some people taking this herb have complained of stomach discomfort, headaches, seizures, diarrhea, nausea and vomiting, constipation, low blood pressure, and weight problems. Many of these complaints may be due to mis-identification of black cohosh in the wild by certain manufacturers.

One potential side effect that has been consistently linked to black cohosh consumption is a negative effect on the liver. While there is still no concrete evidence that this herb leads to liver toxicity, you should consult your primary care physician about consuming this supplement along with other medications or supplements that may be linked to liver damage, or if you already suffer from liver disease.

If you develop symptoms of liver illness while taking black cohosh (e.g., abdominal pain, dark urine, or jaundice), discontinue use immediately and contact your doctor.

There’s some concern that this herb may be dangerous for women going through treatment for breast or uterine cancer, due to its estrogen-mimicking effects. Therefore women who have had these types of cancers or endometriosis should avoid using this herb unless working with a doctor.

Until further research can be completed, you should also not take black cohosh while you are pregnant or nursing, as the effects on fetuses and newborns have not been determined.

This herb has been reported in some instances to have certain drug interactions, including with birth control pills, hormone replacement therapy, sedatives and blood pressure medicines. It’s a good idea to discuss use of herbs with your doctor if you’re taking medications regularly.

Final Thoughts

• Black cohosh (Actaea racemosa or Cimicifuga racemosa) is an herb that’s used to make tablets, extracts and teas. It’s most commonly taken to manage menopause symptoms, pain, anxiety and trouble sleeping.
• Most research has focused on using this herb for treatment of menopausal symptoms like hot flashes and insomnia. Overall, study results have been mixed, but there’s evidence suggesting it can provide relief with minimal side effects.
• A typical black cohosh dosage is between 40 and 80 milligrams per day in extract form.
• Side effects are uncommon but may include digestive issues, headaches, low blood pressure and potentially liver problems. It shouldn’t be taken while pregnant or breastfeeding, or by women with a history of breast or uterine cancer or endometriosis.

The post Black Cohosh: Herbal Relief for Menopause, Pain & Anxiety appeared first on Dr. Axe.

Consuming both prebiotic and probiotic foods is key to promoting gut health and positively impacts many bodily functions, including your immune response and hormone balance. When looking at a prebiotic vs. probiotic, there are a few differences, but they both work together to improve health.

You’ve likely heard by now that probiotics are a worthy addition to your diet because they boost the beneficial bacteria in your gut. Prebiotics are important, too, because they help “feed” the probiotics and amplify their health-promoting properties.

Together, these bioactive components help protect the body from disease and support the integrity of the important microbiome.

Prebiotic vs. Probiotic

Prebiotics and probiotics are both important for maintaining a healthy digestive system, and while the terms are often used interchangeably, they aren’t actually the same.

Prebiotics are a type of dietary fiber that cannot be digested by the human body. Instead, they are fermented by the beneficial bacteria in the gut, which stimulates their growth and activity.

Some common sources of prebiotics include raw vegetables and greens, some fruits, and whole oats.

Probiotics, on the other hand, are living microorganisms that are consumed to improve the balance of bacteria in the gut. They can be found in foods, such as yogurt, kefir and sauerkraut, or taken as supplements.

How They Affect the Gut Microbiome

Together, prebiotics and probiotics work in synergy to improve the health of the gut microbiome, which is the collection of microorganisms that reside in the digestive tract.

Because prebiotics are dietary fibers that cannot be digested by humans, they are fermented by the beneficial bacteria in the gut. This fermentation process produces short-chain fatty acids, which help lower the pH in the colon and create an environment where beneficial bacteria can grow and thrive.

Prebiotics can also help increase the diversity of the gut microbiome by providing a food source for a wider range of bacteria.

Probiotics are beneficial bacteria that help restore the balance of the gut microbiome by reducing the population of harmful bacteria and promoting better bacteria balance. Probiotics have also been shown to support the immune system, improve nutrient absorption and reduce inflammation in the gut.

By consuming a diet rich in prebiotic fibers and incorporating probiotic-rich foods or supplements, individuals can support the growth and activity of beneficial bacteria in the gut and promote overall digestive health.

Probiotic Foods, Benefits, Side Effects

Probiotics are live bacteria that line the digestive tract and support your body’s ability to absorb nutrients and fight infections. They play a central role in maintaining a healthy digestive and immune system.

The top probiotic foods include:

• Kefir
• Sauerkraut
• Yogurt
• Apple cider vinegar
• Raw cheese
• Miso
• Kimchi
• Kombucha
• Tempeh
• Salted gherkin pickles
• Natto

The top probiotic benefits include the following:

1. Improves digestive health: Probiotics improve digestion by balancing the microbiota with good bacteria that reduces inflammation and promotes regularity.
2. Decreases antibiotic resistance: Probiotic consumption helps rebuild a poor variety of gut bacteria that is caused by taking antibiotics, and it may help prevent antibiotic-associated gut issues and resistance.
3. Supports immunity: Research shows that probiotics and prebiotics have immune-boosting benefits and promote a healthy inflammatory response in the body.
4. Boosts skin health: Studies suggest that gut integrity is connected to the development of acne, and taking probiotics may promote healthier, clearer skin.
5. Supports mental health: Because of the gut-brain connection, research indicates that supplementing with probiotics may help alleviate symptoms of anxiety, stress or other mental health conditions.

While eating probiotic foods or taking a high-quality supplement is generally safe, probiotic side effects can sometimes include bloating, flatulence or diarrhea, especially if you eat too much. Bring probiotics into your diet slowly, and work your way up over time.

Prebiotic Foods, Benefits, Side Effects

Prebiotics are non-digestible fiber compounds that pass through the GI tract without being broken down, allowing them to be fermented by the gut microflora in the colon.

The top prebiotic foods and sources include:

• Under-ripe bananas
• Raw asparagus
• Raw garlic
• Raw dandelion greens
• Raw leeks
• Raw or cooked onion
• Apples
• Whole oats
• Acacia gum (or gum arabic)

There are many potential health benefits of ingesting prebiotics, including the following:

1. Improves digestion and gut health: Studies show that because prebiotics stimulate the growth of beneficial bacteria that colonize the gut microbiota, they help balance harmful toxins and bacteria that live in the digestive tract. Improving the composition of the microbiota benefits digestion and reduces inflammation.
2. Boosts immune function: Improving gut health also enhances immune function by blocking the growth of pathogens and harmful bacteria that can cause a range of inflammatory conditions.
3. Reduces inflammation: Research shows that a healthier gut environment works to modulate immune functions, turning off autoimmune reactions that cause inflammation and helping the body metabolize nutrients more efficiently.
4. Aids weight loss: Data suggests that there’s a connection between consuming prebiotics and weight loss because they promote feelings of fullness, improve appetite regulation and help prevent obesity.
5. Regulates hormone levels and mood: Studies indicate that our mood and hormonal balance are affected by the balance of good and bad bacteria in the gut. Because prebiotics help enhance the microbiota, consuming them can improve hormone levels and boost mood.

Consuming prebiotics is considered safe, but increasing your intake too quickly may lead to some side effects, including abdominal pain, gas, bloating and diarrhea. Start with a small amount to assess your tolerance, and gradually increase your intake. Also, be sure to drink plenty of water with prebiotics to prevent constipation.

How Prebiotics and Probiotics Interact

Prebiotics and probiotics work together in the gut to maintain a healthy balance of bacteria. Prebiotics provide the food, or fuel, that probiotics need to thrive, and probiotics help regulate the growth and activity of beneficial bacteria in the gut.

This interaction supports the microbiome by allowing for positive changes to the composition and activity of the gastrointestinal system. Keep in mind, also, that the health of the gut is closely tied to many other body functions, including immune system health and the body’s inflammatory response.

Conclusion

• Prebiotics and probiotics are both important for maintaining a healthy digestive system. It’s not about comparing probiotics vs. prebiotics, but understanding that both compounds work together to promote human health.
• Prebiotics are a type of dietary fiber that cannot be digested by the human body, so they are fermented by the beneficial bacteria in the gut, which stimulates their growth and activity. Some common sources of prebiotics include raw greens, onion and garlic.
• Probiotics are living microorganisms that are consumed to improve the balance of bacteria in the gut. They can be found in foods, such as yogurt, kefir and sauerkraut, or taken as supplements.
• Prebiotics provide the food, or fuel, that probiotics need to thrive, and probiotics help regulate the growth and activity of beneficial bacteria in the gut.

The post Prebiotic vs. Probiotic: What’s the Difference? appeared first on Dr. Axe.

You might recognize it as an ingredient in your favorite skin serums or perhaps noticed it in joint-supporting supplements, but what is collagen? What does collagen do, exactly, and how can you incorporate it into your life?

Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons.

Collagen benefits are so striking because this protein is what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.

Unfortunately we lose collagen as we age, but certain food sources as well as supplements can help us hold on to as much as possible.

What Is Collagen?

What is collagen made up of? It is often referred to as a “complex protein,” which is not surprising considering it contains a whopping 19 different amino acids.

These include a mix of both nonessential (also called conditional) and essential types. It’s a particularly great source of arginine, glutamine, glycine and proline.

Composed of three chains, collagen protein is wound together in a tight triple helix. Each chain is over 1,400 amino acids long!

Procollagen is the “soluble precursor of collagen formed by fibroblasts and other cells in the process of collagen synthesis.” As explained in the Journal of Supramolecular Structure:

Collagen in most tissues of higher animals and in many tissues of lower animals takes the form of a rope with a high degree of order. Like a rope, which has several levels of coiling, the collagen fibril has four structural levels of which at least three are coils. The polypeptide chain, the molecule, and the microfibril are helical structures; the fibril may consist of parallel or perhaps coiled microfibrils.

In other words, collagen fibrils are what allow the shape of connective tissues to be defined and maintained. The so-called “microfibrillar structure” is what makes up collagen.

Nutrition Facts

Proline and glycine are the primary types of amino acids found in collagen chains. Both proline and glycine aren’t abundant in animal meats, which is where most people eating a “Western diet” get the majority of their protein.

When you’re sick, under a lot of physical or emotional stress, or otherwise unhealthy, your body may not be able to produce enough amino acids on its own. The body then needs help from outside sources, mainly your diet or supplements, to get its fill.

The highest percentages of amino acids found within collagen, along with some of their key benefits, include:

• Proline: Proline makes up almost 15 percent of collagen. Proline and glycine, in particular, play a major role in ensuring your body’s running smoothly. Proline helps protect integrity of blood vessels, improve joint health and has various cardiovascular benefits.
• Glycine: Around one-third of the protein found in collagen is glycine. While size-wise it’s the smallest amino acid, glycine has big effects. To ensure our cells function properly, glycine helps build healthy DNA strands. It also helps form creatine, which promotes healthy muscle growth and boosts energy production during workouts.
• Glutamine: Considered to be one of the most important and abundant nutrients in the body, glutamine is both created within our muscles and also obtained from food sources. Research shows that glutamine has benefits for preventing anxiety, tension, sleep disorders/insomnia, a lack of concentration, poor digestive health, a weakened immune system and low energy. According to a report printed the American Journal of Clinical Nutrition, it’s been shown to have positive effects of production of growth hormone, which can improve aspects of mental health, such as helping with release of GABA that boosts feelings of “inner calm and tranquility.” Nitrogen, created by glutamine in high amounts, also helps with wound healing and prevents muscle wasting and joint pains.
• Arginine: Arginine (also commonly called L-arginine) breaks down into nitric oxide within the body, which is an important compound for arterial and heart health. Arginine has also been shown to improve circulation, help strengthen the immune system and has a positive influence on male libido.

Related: Threonine: The Amino Acid Needed for Collagen Production

Collagen Peptides

Collagen peptides contain the same exact set of amino acids and nutrients as collagen but have undergone a process called hydrolysis to break them down into shorter chains of proteins.

Not only can hydrolyzed collagen be dissolved in both hot or cold water, but it’s also much easier for your stomach to break down and digest. It also has a high bioavailability and can be absorbed into the bloodstream more readily than regular collagen protein, giving you more bang for your buck when it comes to nutrition.

Best of all, collagen peptides can help improve skin and hair, relieve joint pain, and optimize the health of your gut.

Collagen vs. Gelatin

Curious if collagen is different than gelatin and how it differs from other proteins already found inside in the body? You might have heard collagen and gelatin mentioned in the same breath. That’s because gelatin is derived from collagen — when collagen breaks down, it becomes gelatin.

The process can be found in bone broth: Bones are loaded with collagen, and as the bones simmer in broth during the cooking process that takes place over one to two days, the collagen slowly breaks down into gelatin.

Gelatin was actually one of the first foods used as medical treatment in ancient China.

Gelatin great for people with food allergies or sensitivities. It even helps their bodies manage difficult-to-digest foods better long term by helping repair parts of the gastrointestinal tract.

As a rich source of gelatin, sources of collagen like bone broth can facilitate healing of the mucosal lining, which means improvements in nutrient absorption and less risk for leaky gut (particles leaching out from the gut to where they shouldn’t be). In other words, gelatin is full of the same good stuff as collagen, just in a different form.

Collagen Benefits and Uses

What does collagen do for your body? Below are some of the top benefits associated with this critical protein:

1. Improves Health of Skin and Hair

Why is collagen good for skin? It’s considered the No. 1 collagen benefit for a reason.

Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally. According to one randomized, triple-blind, placebo-controlled study, it also helps counteract the effects of aging and collagen loss, such as looser skin, more wrinkles and less elasticity.

Other double-blind, placebo-controlled studies investigating the anti-aging properties of collagen have found that 2.5–5 grams of collagen hydrolysate used among women aged 35–55 once daily for eight weeks can significantly improve skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness, all with little to no side effects.

This makes it one of the best natural skin care ingredients available. Collagen benefits also include reducing cellulite and stretch marks.

When skin loses its elasticity as a result of decreased collagen, there’s another side effect: more visible cellulite. Because your skin is now thinner, cellulite becomes more evident — no more hiding what’s happening below the surface.

Collagen for skin helps maintain elasticity and reduce potential dimpling.

2. Reduces Joint Pains and Degeneration

Have you ever felt like you have “skeleton legs,” the types that feel extra stiff and cause pain when you move? That’s likely a loss of collagen rearing its ugly head.

When we lose this vital protein, our connective tissues (including our tendons and ligaments) start moving with less ease, leading to stiffness, swollen joints and more.

With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain. Think of ingesting more collagen like greasing a creaky door hinge: It helps your joints move more easily, reduces pain often associated with aging and even reduces the risk of joint deterioration.

It’s no surprise then that a 2019 study even found that collagen is an effective treatment for osteoarthritis and other joint pain and disorders.

A double-blind, placebo-controlled, randomized, clinical study on the effectiveness of collagen peptides for osteoarthritis demonstrated that collagen is a “potential therapeutic agent as a nutritional supplements for the management of osteoarthritis and maintenance of joint health.”

Another study published in the International Journal of Medical Sciences found that people with osteoarthritis joint pain treated with type 2 collagen show significant enhancements in daily activities, such as walking up stairs, ascending or sleeping, and a general improvement in their quality of life. 

3. Helps Remedy Leaky Gut

If you suffer from leaky gut syndrome, a condition where bad-for-you toxins are able to pass through your digestive tract, collagen can be super-helpful. It helps break down proteins and soothes your gut’s lining, repairing damaged cell walls and infusing the gut with amino acids.

The biggest digestive benefit of consuming more collagen is that it helps form connective tissue and therefore seals and heals the protective lining of the gastrointestinal tract. Today, we know that many illnesses can actually be traced back to inflammation or irritation stemming from an unhealthy gut.

Studies have found that in patients with inflammatory bowel disease, serum concentrations of collagen are decreased. Supplementing with collagen peptides may help treat gastrointestinal symptoms and inflammation, including leaky gut syndrome, IBS, acid reflux, Crohn’s disease and ulcerative colitis.

In addition to helping treat leaky gut, the benefits of collagen include helping with the absorption of water within the intestines, keeping things moving more freely out of body.

4. Boosts Metabolism, Muscle Mass and Energy Output

A boost in collagen may help increase your metabolism by adding lean muscle mass to your frame and helping with the conversion of essential nutrients.

One of glycine’s most important roles is helping form muscle tissue by converting glucose into energy that feeds muscle cells. Remember that retaining muscle mass is crucial as you age, since it helps support posture and bone health and burns more calories than fat.

When consuming collagen, you can benefit from also consuming vitamin C to ensure your body can convert the collagen into a useable protein. This can begin to restore the source or your energy and vitality.

That’s not all that glycine can do for your metabolism. Research shows glycine also has important roles in both functions of the digestive and central nervous systems, which play big roles in maintaining a healthy, youthful body.

Glycine seems to help slow the effects of aging by improving the body’s use of antioxidants and is also used in the process of constructing healthy cells from DNA and RNA.

In addition, it’s been found that arginine boosts the body’s ability to make proteins, which is important for repairing muscle tissue, treating wounds, sparing tissue wasting, boosting the metabolism, and aiding in proper growth and development.

5. Strengthens Nails, Hair and Teeth

Ever had peeling and splitting nails? Well, a lack of collagen could be to blame.

Collagen protein is the building block of your fingernails, hair and teeth. Adding it into your diet regimen can help keep your nails strong and possibly reverse signs of hair loss.

A study published in the Journal of Investigative Dermatology found that there’s an “essential relationships between extracellular matrix (ECM) and hair follicle regeneration, suggesting that collagen benefits could include being a potential therapeutic target for hair loss and other skin-related diseases.”

Another double-blind, placebo-controlled study concluded that adult women taking collagen experienced improvements in overall hair volume, scalp coverage and thickness of hair body after 90 days. Additional improvement after 180 days included hair shine, skin moisture retention and skin smoothness.

6. Improves Liver Health

If you’re looking to detox your body of harmful substances, improve blood flow and keep your heart young, collagen is extremely helpful. That’s because glycine helps minimize damage your liver experiences when it absorbs foreign substances, toxins or alcohol that shouldn’t be passing through it.

One of the easiest ways to cleanse your liver is with a bone broth fast. I often recommend a three-day bone broth detox to rapidly help repair leaky gut. This may help your body rid itself of chemicals and “reset” your gut, improving overall immune function.

Studies have even found that glycine can be used to help reduce alcohol-induced liver damage and other forms of acute or chronic liver injury.

7. Protects Cardiovascular Health

The amino acid proline helps your artery walls release fat buildup in the bloodstream, shrinking the fat in the arteries and minimizing fat accumulation. Proline is needed for tissue repair within the joints and arteries — plus it helps control blood pressure.

As part of collagen found within joints, it buffers our bodies from the effects of vibration or shock and helps us hold on to valuable cartilage as we get older. It’s also linked with the prevention of arteriosclerosis (hardening of the arteries) since it helps our arteries stay clear of dangerous plaque buildup.

In addition, arginine helps with nitric oxide production, which allows for better vasodilation — meaning the widening of arteries and relaxation of muscle cells and blood vessels that allows for better circulation.

What Causes Collagen Loss?

Our body’s collagen production naturally begins to slow down as we age. We can thank this degenerative process for signs of aging, such as wrinkles, sagging skin and joint pains due to weaker or decreased cartilage (hello, skeleton legs).

Other lifestyle factors — like eating a diet high in sugar, smoking and high amounts of sun exposure — also contribute to depleting collagen levels.

It’s been found that collagen-related diseases most commonly arise from a combination of either genetic defects, poor intake of collagen-rich foods, nutritional deficiencies and digestive problems affecting production (synthesis) of the protein.

Best Sources (and Types)

Which foods are high in collagen? When it comes to sources of collagen we get from our diets, the main ones are foods very high in protein, including beef, chicken, fish and egg shell membranes.

Here’s a bit about how these differ and benefit us:

• Bovine (cow or beef) collagen: Bovine collagen comes from cows, specifically from their skin, bones and muscles. It’s made of mostly types 1 and 3 collagen, which is a good fit considering these are the most abundant types created and found in the human body. It’s a rich supply of glycine and proline and therefore useful for creatine production, building muscle and also helping the body make its own collagen.
• Chicken collagen: The type most abundant in chicken collagen is type 2, which is best for building cartilage. This makes it beneficial for joint health, especially since this source also provides chondroitin sulfate and glucosamine sulfate — both of which have anti-aging effects. Most supplements containing collagen usually use chicken collagen and provide type 2.
• Fish collagen: Collagen derived from fish has been found to be easily absorbed and provide mostly type 1 collagen, with the amino acids glycine, proline and hydroxyproline. Because type 1 can be found throughout the entire body, consuming more fish collagen has been associated with benefits for the joints, skin, vital organs, blood vessels, digestion and bones. Hydroxyproline is an important component of the collagen triple helix, and lower levels have been associated with joint degradation and therefore symptoms/signs of aging. Hydroxyproline is needed for collagen stability and is created by modifying normal proline amino acids after the collagen chain is built. This reaction also requires vitamin C (to assist in the addition of oxygen), which is why vitamin C deficiency can cause abnormalities in collagen levels.
• Egg shell membrane collagen: Egg collagen, found in the shells and whites of eggs, contains mostly type 1 collagen. It also has type 3, 4 and 10, but by far the most type 1, just like the human body (approximately 100 times more type 1 than type 4). It provides glucosamine sulfate, chondroitin sulfate, hyaluronic acid and various amino acids that have benefits for building connective tissue, wound healing, building muscle mass and reducing pain/stiffness.

Collagen Types

A little known fact is that there are at least 16 different types of collagen within the human body. These include types 1, 2, 3, 5 and 10. However, the vast majority — between 80 percent and 90 percent — consists of types 1, 2, and 3.

Type 1 collagen specifically accounts for almost 90 percent of the body’s supply, according to some findings. There are also different types of collagen found in certain foods or used to create collagen products and supplements. 

What are the best collagen types? Here’s an overview of the different types of collagen, collagen sources and their primary benefits so you can determine what type is the best:

• Type 1/Type I: This is by far the most abundant and considered to be the strongest type of collagen found in the human body. It’s made up of eosinophilic fibers that form parts of the body, including tendons, ligaments, organs and skin (dermis). Type 1 collagen also helps form bones and can be found within the GI tract. It’s very important for wound healing, giving skin its stretchy and elastic quality, and holding together tissue so it doesn’t tear. 
• Type 2/Type II: Type 2 collagen primarily helps build cartilage, which is found in connective tissues. The health of our joints relies on cartilage made of type 2 collagen, which is why it’s beneficial for preventing age-associated joint pain or various arthritis symptoms.
• Type 3/Type III: Type 3 collagen is made of reticular fibers and a major component of the extracellular matrix that makes up our organs and skin. It’s usually found with type 1 and helps give skin its elasticity and firmness. It also forms blood vessels and tissue within the heart. For these reasons, deficiency in type 3 collagen has been linked to a higher risk for ruptured blood vessels and even early death, according to results from certain animal studies. 
• Type 4/Type IV: Type 4 collagen has the important job of forming basal lamina, which is found in endothelial cells that form tissue that surround organs, muscles and fat. Basal lamina are needed for various nerve and blood vessel functions. They line the majority of our digestive organs and respiratory surfaces. Basal lamina can be found in the spaces between the top layer of skin/tissue and the deepest layer. They’re a thin layer of gel-like fluid that provides cushion/padding for the tissue above it.
• Type 5/Type V: This type is needed to make the surface of cells, as well as hair strands and tissue found in women’s placentas (the organ that develops in the uterus during pregnancy, provides oxygen and nutrients to the growing baby, and removes waste).
• Type 10/Type X: Type 10 helps with new bone formation and forming articular cartilage. It’s involved in the process of endochondral ossification, which is how bone tissue is created in mammals. It’s been found to be beneficial for bone fracture healing and repairing of synovial joints.

Related: Beef Gelatin: What Are the Benefits & How Does It Compare to Collagen?

Supplements and Dosage

When it comes to choosing a collagen supplement, you want to consider which form is best for you — for example, powder or capsules — and also which types best suit your needs.

While some supplements may contain only one or two types of collagen, other collagen products may offer a blend of several different types.

When looking for an oral collagen supplement, ideally choose a hydrolyzed collagen peptide product, such as a powder, which features the type that’s most absorbable. Look for terms like “collagen peptides,” “collagen hydrolysate” or “hydrolyzed collagen” on the ingredients label of your supplement to ensure you get the real deal.

How to Use:

Is it good to take collagen every day? For most people, yes.

The top ways to consume more include:

• Making or drinking real bone broth.
• Using protein powder made from bone broth in recipes. You can consume bone broth on its own or use it in all sorts of sweet and savory recipes depending on the type of product.
• Taking collagen supplements. A collagen supplement can be found typically as hydrolyzed collagen, which helps form new collagen — this may take the form of collagen protein powder or collagen pills. When you hydrolyze collagen, collagen peptides become bioavailable.
• Eating a well-rounded diet that helps increase absorption of the collagen peptide you consume.

How to Prevent Collagen Loss

Our ancestors chowed down on quite a bit of collagen as a natural way of life, since earlier traditional diets incorporated whole-animal eating. Simply put, they ate many animal parts, like skin, tendons and ligaments, that we now commonly avoid or discard.

Luckily, it’s becoming easier than ever to “get back to the basics.” One of my favorite ways to increase collagen consumption is by making a homemade bone broth, like my chicken bone broth recipe, or the find some made from beef. It’s a healthy, delicious and cost-effective way to use parts of an animal that can’t be eaten directly — no waste here!

Bone broth is also insanely good for you. As these inedible animal parts simmer for hours or days, they release collagen in an easy-to-absorb broth.

Collagen supplements, like collagen protein powder, are another easy way to increase your collagen intake. Make sure that you get your powder from grass-fed, pasture-raised cows (with no antibiotics or chemicals).

Collagen supplements can be mixed into smoothies, soups or even into baked goods to provide healthy benefits without adding any taste to your favorite meals.

For your skin, you can also try microneedling, or collagen induction therapy. It’s a minimally invasive skin treatment in which a dermatologist or aesthetician intentionally creates tiny punctures in the top layer of skin using micro-fine needles.

Side Effects

Fortunately, any negative collagen side effects are rare. Most people who experience negative side effects from collagen either went over recommended dosages or have pre-existing allergies.

Check the sources of collagen on the supplement bottle. If you’re allergic to fish and fish collagen is used in the product, then obviously avoid.

If the supplement only lists the collagen types, then it’s important to know that type 2 collagen is usually chicken, while types 1 and 3 can be bovine, fish or egg whites. If you are allergic is any of those proteins, then steer clear.

It’s not really a collagen powder side effect, but one complaint some users register may be a bad aftertaste from the powder or pills. This bad taste will go away in a few minutes, but it can usually be avoided altogether by taking the powder in a smoothie, for example.

Conclusion

• Collagen, a type of structural protein that helps to form and repair connective tissues throughout the body, is responsible for health benefits including support for joints, skin, hair, nails and digestion.
• There are many factors that support the formation and use of it in the body — such as vitamin C, manganese, copper, proline and foods high in anthocyanidins (such as blueberries, cherries and blackberries).
• Make sure to opt for collagen peptides to optimize the bioavailability and digestion of your supplement.
• Lastly, be aware that certain foods promote collagen growth more than others. Animal products, like eggs, poultry, fish and milk, can all help boost collagen formation. But veggie lovers, fear not! You can also use collagen in recipes for your family or kids, such as homemade healthy jello or all-natural fruit snacks.

The post What Is Collagen? Benefits for Skin, Hair, Joints and More appeared first on Dr. Axe.

There’s no doubt that omega-3 fatty acids play a pretty central role in health and wellness. In fact, the list of potential omega-3 benefits ranges from better brain function to decreased inflammation, improved heart health and beyond. But when it comes to getting more omega-3s in your diet, picking out the best omega-3 supplements can get a little tricky.

So which type of supplement is best? And is omega-3 better than fish oil? Here’s what you need to know about omega-3 supplementation, plus what you should look for on your next trip to the grocery store.

Types of Omega-3

There are three types of omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). EPA and DHA are the active forms of omega-3 fatty acids in the  body and are primarily found in seafood sources, such as fatty fish. ALA, on the other hand, must be converted into EPA or DHA and is primarily found in plant foods like nuts and seeds.

There are also several different omega-3 supplement forms, each of which varies in the way it is processed and produced. The processing method used is especially important, as it can alter the body’s ability to absorb and use each distinct type of omega-3 fatty acid.

The main forms of omega-3 fatty acids include:

• Fish: The omega-3 fatty acids found in whole fish can be found as triglycerides, phospholipids and free fatty acids.
• Fish oil: In most over-the-counter fish oil supplements, the omega-3 fatty acids are found in triglyceride form.
• Processed fish oil: Sometimes fish oil supplements are processed to promote purification, which results in the formation of ethyl esters, a type of fish oil that is not found in nature.
• Reformed triglycerides: The ethyl esters produced in processed fish oil can also be converted back into triglycerides, which are also known as reformed triglycerides.

Although all of these types can supply a multitude of omega-3 benefits, certain types may be better absorbed in the body than others. According to a study published in the European Journal of Clinical Nutrition, supplementing with EPA and DHA in the form of triglycerides was more effective at increasing omega-3 status than supplementation with EPA and DHA in the form of  ethyl esters.

What to Look for in Omega-3 Supplements

So what is the best omega-3 supplement on the market? There are several factors to look for to ensure you get the best bang for your buck. Here’s what to keep in mind while browsing the supplement section:

1. Form

Selecting a supplement that contains triglycerides, free fatty acids or phospholipids can maximize absorption and help you get the most from your omega-3 supplement. Steer clear of supplements made from ethyl esters, which are cheaper and easier to manufacture but far less effective than the triglycerides found naturally in whole food sources.

2. Type

DHA and EPA are the active forms of omega-3 fatty acids in the body, and most supplements contain a good mix of the two to help deliver a wide array of benefits. ALA, on the other hand, is found in many plant-based supplements (like vegan omega 3s) and can be converted into DHA or EPA — but only in limited amounts.

3. Dosage

Deciphering the dosage on your omega-3 supplement can be a bit of a challenge. In fact, many supplements boast a high amount of total milligrams of omega-3s but actually contain a much smaller amount of EPA and DHA.

How much omega 3 per day should you take? Although there are no official guidelines for the recommended dosage of omega-3 fatty acids, many organizations recommend getting at least 250–500 milligrams of combined EPA and DHA daily.

4. Freshness

Just like other foods, fish oil capsules can start to go rancid over time, diminishing many of the potential health-promoting properties. In addition to checking the expiration date, the easiest and most effective way to determine freshness is by simply breaking the capsule open and evaluating the taste and smell for rancidity.

5. Purity

When buying fish oil, it’s best to look for products that are certified by third-party programs, such as the International Fish Oil Standards (IFOS) or EuroFins. These organizations have strict standards for purity and can ensure that you get a high-quality product free of contaminants, toxins, heavy metals and oxidation.

6. Reviews

If you’re looking for the best omega-3 supplement brand, make sure to always purchase from a reputable retailer with plenty of customer reviews available and a proven history of delivering high-quality products.

In addition to checking reviews online, you can also search for the best omega-3 supplement on Consumer Reports or other websites that provide unbiased, evidence-based product reviews.

Best Omega-3 Supplements

So what is the best omega-3 supplement? There are plenty of types available, each with unique differences to tailor to your specific palate and preferences. Here are a few of the best omega-3 vitamins on the market:

1. Fish Oil

Derived from the tissues of fatty fish, fish oil supplies a steady stream of both EPA and DHA. It’s also the most readily available and is often very affordable, making it the supplement of choice for most people.

2. Cod Liver Oil

Not only does cod liver oil contain concentrated dose of omega-3 fatty acids in the form of EPA and DHA, but it’s also rich in vitamin A and vitamin D, both of which are vital to nearly every aspect of health.

3. Krill Oil

Krill oil is produced from Atlantic krill, a small, shrimp-like crustacean found primarily in the Southern Ocean. In addition to its omega-3 fatty acid content, krill oil also contains astaxanthin, a powerful carotenoid that can help fight free radical damage and promote better health.

4. Algal Oil

For those who don’t consume fish or seafood, algal oil can be a great alternative to help meet your daily omega-3 fatty acid needs. In fact, it stands out as one of the few plant-based sources of omega-3s that contains both EPA and DHA, with studies showing that the omega-3 fatty acids found in algal oil may be as well-absorbed and tolerated as those in cooked salmon.

5. Flaxseed Oil

Flaxseed oil is one of the best omega-3 fish oil alternatives, especially for those following a vegan or vegetarian diet. It’s loaded with ALA and is available in convenient capsule or soft gel form, making it easier than ever to get your daily dose.

Best vs. Worst Omega-3

When looking for high-quality omega-3 supplements, it’s important to look for products that are made using minimal fillers or added ingredients. Minimally processed omega-3 fish oils produced using triglycerides rather than ethyl esters can help enhance bioavailability and deliver the maximum amount of health benefits.

Not only are low-quality omega-3 sources and supplements less bioavailable, but they’re also more likely to contain contaminants like toxins and heavy metals that could be harmful to health. Plus, certain supplements may also be high in fats but low in the beneficial omega-3 fatty acids that are associated with these vital health benefits.

Best Omega-3 Food Sources

You may be wondering: How can I get omega-3 naturally? As simple as it may sound, the best way to increase consumption of omega-3 fatty acids is to include just a few of the best sources of omega-3 in your daily diet.

So what is the best source of omega-3? Fatty fish, in particular, supply a concentrated amount of EPA and DHA in each serving and are often considered one of the top omega-3 foods. However, there are plenty of plant-based options for those who prefer to skip the seafood instead.

A few of the best omega-3 foods to add into your diet include mackerel, wild-caught salmon, walnuts, chia seeds, natto, herring and sardines.

Risks and Side Effects

Omega-3 fatty acids are absolutely essential to health. While supplements can be an easy and convenient way to up your intake quickly, food sources are always preferable. In addition to supplying plenty of omega-3 fatty acids, these foods also contain many other essential nutrients, including important vitamins, minerals, healthy fats and proteins.

When used as directed, supplementation can be a safe and effective way to increase omega-3 fatty acid consumption quickly. However, there are some omega 3 side effects that may associated with frequent use, including loose stools, upset stomach and belching. The best time to take omega-3 is with food, which can help ease symptoms and maximize absorption.

Before giving children’s omega 3 supplements, speak to your child’s health care provider first. Based on your child’s health, medical history and current medications (if any), you can see if supplementing with omega 3 fatty acids is a good idea.

Possible medication/supplement interactions include: anticoagulant and anti-platelet drugs, herbs and supplements; blood pressure drugs, herbs and supplements; orlistat (Xenical, Alli); contraceptive drugs; and vitamin E.

Final Thoughts

• Omega-3 fatty acids are essential to many aspects of health and have been associated with a variety of health benefits.
• Fish is often considered the best source of omega-3 and can supply a good amount of both EPA and DHA.
• In terms of supplementation, fish oil, krill oil, cod liver oil, algal oil and flaxseed oil are all excellent options to increase your omega-3 fatty acid intake.
• When purchasing supplements, pay close attention to the form, type, dosage, freshness, purity and customer reviews to make sure you get the most bang for your buck.

The post Omega-3 Supplements: Best Types & What to Look For appeared first on Dr. Axe.

Did you know that there are actually many different kinds of magnesium supplements? One of several options is magnesium chloride, which is sometimes referred to as the “master magnesium compound.”

Magnesium is absolutely vital to good health. We need it to have proper muscle and nerve function. It also helps regulate blood pressure and blood sugar levels.

According to the National Institutes of Health, not every magnesium supplement is created equal, and some forms are more bioavailable than others. If you compare magnesium chloride vs. magnesium citrate or magnesium sulfate or magnesium oxide, chloride and citrate forms are believed to be better absorbed by the body than the magnesium sulfate or oxide forms.

Not many supplements give you a topical option, but in addition to taking a magnesium chloride supplement internally, there’s also the option of using topical magnesium chloride.

What Is Magnesium Chloride?

Magnesium chloride is a type of salt that is a combination of magnesium and chloride.The magnesium chloride formula is MgCl2. This means it consists of one magnesium atom and two chloride atoms.

It can naturally be obtained via the solar evaporation of seawater.

Is magnesium chloride soluble? Magnesium chloride solubility in water or another liquid is high, which means it is more completely absorbed in the gut compared to less soluble forms of magnesium.

Magnesium chloride can be found in supplements that can be taken orally or used topically to increase levels of magnesium in the body.

Benefits

Used both internally and topically, magnesium chloride benefits and uses are known to include:

1. Treat or Prevent a Magnesium Deficiency

As we age, absorption of magnesium by the gut decreases and magnesium excretion by the kidneys increases. Older adults are also more likely to have chronic diseases that affect magnesium levels and increase the risk for a magnesium deficiency.

You can obtain magnesium in your diet through eating healthy magnesium-rich foods like dark leafy greens, but if you’re still struggling to get enough then you may consider supplementing with magnesium.

It’s not uncommon to experience diarrhea as a result of taking magnesium supplements internally, which is why many people turn to magnesium chloride in topical form (such as an oil or lotion) to boost their magnesium levels.

2. Increase Low Stomach Acid

MgCl2 is sometimes used to offset a decline of gastric acid secretion in the stomach.

Gastric acid is produced by the stomach, and it’s absolutely essential to proper digestion because it helps break down foods into smaller absorbable units. Without enough gastric acid, we not only can have suboptimal digestion, but we can also experience a malabsorption of essential nutrients.

Gastric acid also helps prevent infectious bacteria from entering and populating the intestinal tract.

3. Energy Booster and Muscle Relaxer

Many people, such as athletes, use topical magnesium oil to boost energy and endurance. Topical magnesium can also help relax muscles and reduce muscle soreness, pain or cramping. Studies show that magnesium may improve physiological markers of athletic performance but more research is needed.

4. Relaxation and Better Sleep

Sleep problems can sometimes be linked to a magnesium deficiency. Meanwhile, studied indicate that magnesium can help relieve insomnia, such as sleep efficiency, sleep time and sleep onset latency.

By increasing levels of magnesium with the use of a magnesium supplement like MgCl2, you just may be able to get a better night’s sleep.

5. Helps Alleviate Depression

Research into the connection between magnesium and depression continues today, but a few years ago a study examined whether supplementing with magnesium chloride can help improve the symptoms of depression.

With 126 adults, the study ran for six weeks of daily magnesium supplementation (248 milligrams of magnesium chloride) compared to a control group without any treatment. Participants in the magnesium group experienced “clinically significant net improvement” in their depression symptoms as well as their generalized anxiety disorder scores. Meanwhile, the supplements were well tolerated and most participants reported that they would use magnesium supplements in the future.

Supplement and Dosage Info

If you’re in the market for a magnesium chloride supplement, you have several options, including:

• Magnesium chloride tablets: Taken orally with a liquid (typically water).
• Magnesium chloride liquid: If you prefer supplements in liquid form, this another internal option. Read packaging carefully because it often needs to be diluted in eight ounces of a beverage of your choice.
• Magnesium chloride powder: Taken orally once it’s diluted in a beverage.
• Magnesium chloride oil: An oil form of magnesium that can be applied to the skin.
• Magnesium chloride lotion: A topical option for external use.
• Magnesium chloride flakes: Another external way to use magnesium chloride salt in fully body baths or foot baths.

Daily magnesium needs vary by age, gender and health status so an appropriate magnesium chloride dosage depends upon several factors.

Read product recommendations carefully, and always check with your health care provider on best dosage.

Risks, Side Effects and Interactions

As with all magnesium supplements, magnesium chloride side effects may include stomach upset and diarrhea. These potential side effects can be reduced or avoided by not taking more than what is recommended and also by taking with a meal.

Topical forms of magnesium are less likely to cause digestive side effects, but it’s not uncommon for skin to feel itchy after application of a magnesium oil. If this occurs, the itching should go away once you wash the product off.

You can try a magnesium lotion, which is often combined with other skin soothing ingredients like aloe. Another option is to use magnesium flakes in a bath or foot bath.

The following drugs are known to interact with magnesium chloride:

• demeclocycline
• doxycycline
• eltrombopag
• lymecycline
• minocycline
• oxytetracycline
• tetracycline
• ciprofloxacin
• fleroxacin
• gemifloxacin
• levofloxacin
• moxifloxacin
• norfloxacin
• ofloxacin
• penicillamine
• rilpivirine

This is not an exhaustive list so check with your health care provider before combining magnesium chloride with any other medications or supplements.

Health care provider sometimes give magnesium chloride as an injection, but this is not recommended for anyone who is allergic to it or has severe heart or kidney disease. There are more potentially serious side effects of receiving an injection of magnesium chloride, such as respiratory depression or substantial decreases in blood pressure.

Can you overdose on magnesium?

As with any supplement, it is possible to overdose, which is why it’s important you read product labels carefully and seek your health care provider’s advice on an ideal magnesium chloride dosage for your needs and health goals.

In general, check with your health care provider before taking MgCl2 in any form if you have are pregnant, nursing, have a medical condition or currently take medication.

Seek emergency medical attention if you experience signs of an allergic reaction, such as hives, severe dizziness, trouble breathing, or swelling of your face, lips, tongue, and/or throat.

Final Thoughts

• Magnesium can be obtained through the diet by consuming healthy foods like dark leafy green vegetables, but in certain situations (such as a magnesium deficiency), magnesium chloride is a supplemental form that can be taken to boost levels of this key mineral.
• What is magnesium chloride used for? A top use is to overcome a magnesium deficiency.
• Other common magnesium chloride uses including its use to improve sleep, digestion, endurance and muscle complaints. It can also help to generally promote relaxation.
• If you put it in water, it dissolves easily. This is why it’s said to be more easily absorbed than some other forms of magnesium that do not dissolve as well in liquids.
• Magnesium chloride benefits can be obtained from using it internally as a tablet, liquid or powder supplement, or externally as a magnesium spray oil or lotion.

The post Magnesium Chloride Benefits for Sleep & Depression appeared first on Dr. Axe.

Used for well over 2,000 years, triphala is a staple of Ayurvedic medicine. In India, it’s considered the greatest and most versatile of all herbal formulations.

What is triphala or triphala churna? It’s a traditional herbal formulation made from the dried powder of three different fruits. The name comes from combining the Sanskrit words “tri” meaning three, “phala” meaning fruit and “churcha,” which means powder.

Triphala contains gallic acid, ellagic acid and chebulinic acid, which are all strong antioxidants. It also has flavonoids and polyphenols, which have antibacterial, anti-inflammatory and antidiarrheal abilities.

Triphala’s purported uses include the natural treatment of infections, gastrointestinal issues, inflammation, high cholesterol, immune system malfunction and even cancer. When you look at the three fruits individually or triphala as a whole and these benefits, this ancient remedy may be worth adding to your supplement arsenal.

What Is Triphala?

Triphala is derived from the following three fruits: amla, haritaki and bibhitaki. Dried powder from these three medicinal plants are mixed in equal parts to make a proper triphala powder (or churna). Each of these fruits has medicinal value on its own so combining the three into triphala can give you all of the individual benefits and more.

References to the use of triphala can be found in the Sushrut Samhita, which is dated to 1500 BC. As such, triphala is one of the longest-used herbal remedies in the world. Triphala contains five of the six tastes recognized in Ayurveda (sweet, sour, bitter, pungent and astringent). It’s only missing the salty taste.

Amla (Emblica officinalis) is also commonly known as Indian gooseberry and has been one of Ayurveda’s most prized rejuvenators for centuries. The fruit is very high in vitamin C and is used either alone or in combination with other plants to treat the common cold and fever and as a diuretic, digestive, laxative, liver tonic, restorative and anti-inflammatory agent. Amla is said to have 20 times the vitamin C content of an orange.While useful for all doshas, it’s said to be particularly effective for balancing the Pitta dosha.

Haritaki or Harada (Terminalia chebula) is also called the Tibetan “king of medicine.” Haritaki is widely used in the traditional medicine of India and Iran to treat a variety of health issues including constipation, dementia and diabetes. It’s also anti-inflammatory and calming to the Vata dosha.

Bibhitaki (Terminalia bellirica) is another powerful ancient rejuvenator with detoxifying qualities. It is extensively used in traditional Indian Ayurvedic medicine for the treatment of diabetes, high blood pressure and rheumatism. Studies have even shown that this fruit’s extract might be able to inhibit atherosclerosis plaque progression. This fruit is known known for benefits to the dosha known as Kapha.

Some triphala preparations also include guggulu, a tree gum resin, for added therapeutic outcomes.

Health Benefits

1. Cancer Fighter

A 2015 study looked at the antiproliferative (stops the growth of cancer cells) and proapoptotic (encouraging the programmed cell death of cancer cells) effects of triphala on colon cancer cells and human colon cancer stem cells. They found that the methanol extract of triphala contains a variety of phenolics including naringin, quercetin, homoorientin and isorhamnetin.

Overall, they found that the triphala extract was, in fact, able to suppress the spread of and induce cell death of human colon cancer stem cells, making it worthy of further research as a natural anti-cancer treatment.

The gallic acid in triphala has been shown in scientific research to have promising anticancer activity, specifically when it comes to prostate cancer cells. Triphala mouth rinse may help to reverse tobacco-induced oral precancerous lesions, according to a 2014 study. Animal studies have also shown that it has the ability to kill tumor cells but spare normal cells, making it very promising as a potential anticancer treatment.

Therefore, this herbal formulation could be a valuable part of an anti-cancer diet.

2. Natural Laxative, Colon Cleanser & Possible Colitis Helper

Natural laxatives like triphala tend to be gentler than over-the-counter laxatives, nourish the digestive tract and help produce regular bowel movements. Triphala can help to naturally cleanse the colon. Having regular bowel movements are important for removing bacteria, heavy metal detox and eliminating excess fatty acids from the body.

A colon cleanse can also impact the nervous system positively, which is why it might help symptoms like fatigue and anxiety. When it comes to the elimination process, amla supports intestinal repair, haritaki strengthens the intestinal muscles to contract more efficiently when the bowels need to move, and bibhitaki pulls the old mucus off the wall.

A 2011 study showed that a polyherbal formulation in powder form containing isabgol husk, senna extract and triphala extract was an effective, safe and non-habit-forming herbal laxative formulation for constipation relief. Results of another study showed that triphala (300 mg/kg) has a considerable and reliable effect in reducing colitis in rats. They attributed the positive effect on colitis to its abundant presence of flavonoids and high antioxidant activity.

3. Weight Loss

There is no shortage of triphala weight loss articles to be read, but can triphala really help with weight loss or is it just hype? Since triphala can encourage regular bowel movements, it makes sense that it could help with weight management and studies are proving triphala’s ability to fight obesity.

One 2012 study investigated the effects of triphala and its constituent fruits on diet-induced obesity and other symptoms of visceral obesity syndrome in mice. The mice were fed a high-fat diet for 10 weeks. Some of these mice had their diets supplemented with herbal preparations of triphala or its constituents. The mice who were given the triphala or its component fruit extracts had significant reductions in body weight and percentage of body fat. The triphala treatment also reversed pathological changes in liver tissue.

Studies of human obese subjects have had similar results. One study looked at obese men and women between 16 and 60 years of age. For 12 weeks, subjects were randomly assigned to take either five grams of triphala or a placebo two times daily. The triphala group experienced significantly greater decrease in weight as well as waist and hip circumference as compared to the placebo group. Triphala has antioxidant, free radical scavenging and anti-hyperlipidemia abilities, which all have a positive effect on metabolic health and discourage obesity. (12)

4. Lower Cholesterol

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. As a result, cholesterol is actually crucial in healthy amounts, but when it’s too high, it can be problematic.

Cholesterol can combine with fat, calcium and other substances in the blood to form plaque. Plaque then slowly builds up and hardens in the arteries, causing them to narrow. This buildup of plaque, a condition called atherosclerosis, can lead to heart disease, heart attack and stroke.

Triphala can lower cholesterol levels and arterial plaque. A study published in the Journal of the Pharmaceutical Society of Japan showed that total cholesterol as well as LDL (“bad cholesterol”) were significantly reduced in animal subjects with high cholesterol that were treated with triphala. One of its three fruits, bibhitaki, has also been shown by researchers to inhibit atherosclerosis plaque progression.

 5. Anti-Inflammatory and Anti-Arthritis

Triphala’s high antioxidant and polyphenol content make it an excellent anti-inflammatory. Almost every disease involves some degree of inflammation. Arthritis is definitely an inflammatory disease; it’s an inflammation of one or more joints, which causes pain and stiffness that can worsen with age.

In an arthritis diet, a smart natural approach should involve consuming anti-inflammatory foods and supplements. Most of the studies have been conducted with animals, but the results are showing that triphala might be a helpful natural remedy for arthritis sufferers. One study specifically showed that it improved bone and cartilage breakdown during rheumatoid arthritis.

How to Use

Triphala should be available at your local health store, and it can easily be purchased online. It can be found in supplement form as a powder, capsule, tablet or liquid extract.

Triphala is usually taken on an empty stomach and can be ingested in a few different ways.  The powder can be used to make a tea by adding a half-teaspoon of powder to a cup of hot water. Stir well and wait for it to cool.

You can also combine the powder with honey or ghee before a meal. Tablets and capsules are typically taken once or twice a day, before food. For a liquid supplement, you will typically be directed to take 30 drops in water or juice, 1–3 times daily.

As a digestive tonic and laxative, triphala is best taken in the evening, about two hours after eating, and at least 30 minutes before bedtime. Whether you buy a powder, capsule or tablet, dosing directions should be provided on the packaging. In general, a larger dosing has more laxative effects while a smaller dose tends to be more gradually blood purifying.

Triphala can also be applied topically to the skin to speed the healing of bruises and sunburns. Triphala is traditionally used as a tonic in hair and eye washes.

As always, ask your health care provider for dosing recommendations if you are feeling unsure. Triphala is not addictive and can be taken over long periods of time. However, it is recommended that every 10 weeks, you should stop taking it for two to three weeks in order to give the body a rest and to maintain the effectiveness of the remedy.

Risks and Side Effects

Triphala may cause gastrointestinal side effects. When you first start taking it, side effects may include increased intestinal gas due to possible cleansing and detoxification effects on your digestive tract. If you have loose stools or diarrhea after taking it, then this likely indicates that you are taking too high a dose and you should reduce your dosage.

If you are using triphala for laxative purposes, then you should make sure that you do not exhibit any signs of dehydration including muscle weakness, dizziness or excessive thirst. Discontinue use of triphala if you have symptoms of dehydration.

It should be used carefully or not at all by people taking blood thinning medications. It is not recommend for pregnant or nursing women or children. It also should not be used with cases of diarrhea or dysentery.

If you have any ongoing health concerns or are taking other medications or supplements, check with your doctor to make sure that triphala is an acceptable herbal remedy for you.

The post Triphala: An Ayurvedic Herbal Formulation that Fights Cancer and Boosts Fat Loss appeared first on Dr. Axe.

Most people are drawn to the idea of using garcinia cambogia because of the potential that it can provide near-effortless, quick weight loss without the need to change someone’s overall diet or lifestyle very much. But do garcinia pills really work?

Just like most other weight-loss supplements, pills and products, studies regarding garcinia cambogia’s effects and safety have been mixed. While there’s some evidence that a compound in garcinia cambogia called hydroxycitric acid might be able to aid in weight loss, even when someone does not exercise often or change his or her diet very much, there’s also concerns regarding garcinia side effects that can occur — including liver damage or failure, anxiety, fatigue, dizziness, and digestive problems.

What Is Garcinia Cambogia?

Garcinia cambogia comes from a small, pumpkin-shaped fruit (also called garcinia gummi-gutta) that grows in Southeast Asia and India. Garcinia is a large genus in the Clusiaceae plant family which includes over 300 species of trees and shrubs. The key active ingredient found in the rind of garcinia cambogia fruit is hydroxycitric acid (HCA), which some research suggests can help certain people lose weight. Numerous other chemicals have also been isolated from G. cambogia fruit.

Hydroxycitric acid is a derivative of citric acid, which is also found in certain other citrus and tropical fruits. The promise of  HCA working for fat loss is mostly based on animal studies that show it has multiple sites of action, primarily in the liver and brain. Hydroxycitric acid is an inhibitor of citrate-cleavage enzymes (ATP-citrate lyase). In other words, some studies have demonstrated that HCA can reduce the conversion of carbohydrates into stored fat by inhibiting certain enzyme processes. Others suggest that HCA suppresses appetite.

Garcinia cambogia itself is not a new product; in fact, it’s been consumed in parts of Asia for many years, although not for the purpose of losing weight. Since garcinia cambogia (traditionally also known as the Malabar tamarind) first began to gain popularity in the U.S. several years ago — after appearing frequently in the media and on popular health-related TV shows — sales have gone up dramatically. More and more people are purchasing this so-called “weight loss miracle drug” in hopes of losing stubborn body and stomach fat they’ve been struggling with for years.

So is garcinia cambogia ultimately worth trying? What’s the truth with this purported weight-loss supplement? It’s important to keep in mind that that just because garcinia cambogia is derived from a natural fruit doesn’t mean it’s always completely safe. Below we’ll take a look at how HCA works, in what situations garcinia cambogia might be helpful, and what adverse reactions are possible.

Related: Does Chitosan Work for Weight Loss or Is It All Hype?

Is It Safe for Weight Loss?

Is Garcinia safe to take? What are the side effects of garcinia that can potentially occur? According to the National Center for Complimentary and Integrative Medicine, “Cases of liver damage associated with the use of garcinia cambogia products have been reported. This problem appears to be uncommon, but some cases were severe.”

While some people claim they don’t experience any side effects at all from using garcinia cambogia, others have had very different experiences. It can easily be overused and is not very well-regulated. Some manufacturers recommend taking high doses multiple times per day, for example 30 to 60 minutes before every meal, for eight to 12 weeks straight, which can wind up causing toxicity.

The potential for serious liver problems among some people who take high doses of garcinia remains biggest the concern with this product, yet it’s unclear if garcinia is the actual cause of liver problems, or if liver damage may be due to other lifestyle choices, too. Additionally, evidence points to the fact that garcinia cambogia may worsen liver damage in people who already have liver issues.

Potential Health Benefits

Garcinia cambogia reviews, research results and weight loss testimonials have been mixed to say the least. By far the most well-publicized benefit of using garcinia cambogia is its ability to increase weight loss, mostly do to how hydroxycitric acid found in garcinia cambogia works.

According to a 2016 abstract published in Nutraceuticals, Garcinia has also demonstrated anti-inflammatory, antiulcerogenic, antioxidant, hepatoprotection, cytotoxic and antidiabetic effects in experimental studies. Studies of various parts of the garcinia cambogia plant have revealed the presence of beneficial compounds like xanthones, benzophenones, organic acids and amino acids.

Claims that are commonly made about garcinia cambogia benefits include:

• loss of appetite or less of a desire to eat than usual
• reduced cravings for unhealthy foods, such as sugar addiction
• a more positive mood (including feeling happier, more energetic and less tired)
• increased energy and concentration
• stabilized blood sugar levels
• improved bowel movements
• reduced joint pains
• improved cholesterol levels
• stronger desire to be physically active
• treating constipation, hemorrhoids, and intestinal parasites

While most of the weight loss claims above about hydroxycitric acid found in garcinia cambogia have not been backed by scientific studies involving humans, some have. Let’s review the garcinia cambogia benefits that actually have some merit and seem to be effective in some manner.

1. Weight Loss

Some studies have found that garcinia cambogia might, in fact, be able to help with low amounts of fat loss, plus some of the other health concerns mentioned above, although its effectiveness is rarely strong or consistent. For example, research suggests that HCA works by blocking a certain enzyme called adenosine triphosphate-citrate-lyase, which contributes to the formation of fat cells. But studies comparing garcinia cambogia’s effects to controls have found that it might only increase weight loss by a mere one to two pounds on average.

These findings are exactly what researchers published in the Journal of Obesity in 2011. When they compared people who took garcinia cambogia extract to those who didn’t, the weight difference was very small (on average just about two pounds). Plus, it wasn’t even possible to conclude that garcinia cambogia was directly responsible for the additional pounds lost.

The meta-analysis reviewed results from 12 different trials involving garcinia cambogia and revealed a small, statistically significant difference in weight loss favoring use of garcinia cambogia products containing HCA slightly over use of a placebo. However, the analysis also found that some studies showed digestive side effects (“gastrointestinal adverse events”) were twice as common in HCA groups compared with placebo.

A study that was published in the Journal of the American Medical Association found that garcinia cambogia used for 12 weeks (1,500 milligrams dosage) “failed to produce significant weight loss and fat mass loss beyond that observed with placebo.”

The conclusion of the meta-analysis regarding garcinia cambogia? Researchers summed up their findings by saying that “the magnitude of the effects are small, and the clinical relevance is uncertain. Future trials should be more rigorous and better reported.”

In addition, the National Center for Complimentary and Integrative Medicine concluded that a “2020 review of 11 short-term studies in people did not find significant effects of garcinia cambogia products on weight loss.”

The bottom line is that if you’re struggling to lose weight, garcinia cambogia likely won’t be the answer, according to trial and controlled studies.

But what about boosting the effectiveness of garcinia cambogia by combining it with high-quality apple cider vinegar for weight loss or appetite reduction? While apple cider vinegar is considered overall very safe to consume, there has been virtually no formal research done that has focused on using garcinia cambogia and apple cider vinegar simultaneously. Apple cider vinegar appears to be safe when taken in amounts of about 1–2 tablespoons per day, diluted with water. However, taking higher amounts may lead to side effects like indigestion, stomach ache/burning, throat irritation, and erosion of tooth enamel.

2. Lowering Appetite

Studies have also suggested that it’s possible that HCA found in garcinia cambogia can help lower appetite by increasing production of the neurotransmitter serotonin, which is associated with calm and happy feelings — and therefore, sometimes appetite suppression, less cravings and reduced desire for comfort foods. Animal studies show it might also help increase energy expenditure.

Keep in mind, however, that this isn’t the case with all people, and there are other, potentially less risky ways to better manage your appetite and boost serotonin production (such as eating balanced meals with protein foods and healthy carbs at regular times throughout the day).

3. Lower Cholesterol

There’s some support for garcinia cambogia being able to improve cholesterol levels and lower high triglycerides. It might also be able to help raise HDL “good” cholesterol. It’s not safe for anyone already taking medications that affect cholesterol, however, and its effects don’t seem to be very reliable or strong.

A 2009 study published in the journal Phytotherapy Research found that garcinia cambogia has “no significant effect on anthropometric parameters, REE, triglycerides or glucose levels” but might have a small effect on lowering cholesterol. However, there are also plenty of other natural ways to improve cholesterol levels, including exercising and eating more dietary fiber from high-fiber foods like veggies, nuts, seeds and beans.

4. Stabilized Blood Sugar

Finally, what about CG’s effects on blood sugar levels? Some evidence exists showing that garcinia cambogia can help control blood sugar by improving how cells take up glucose (sugar) to be used for energy. One way in which it might improve weight loss is through inhibition of pancreatic alpha amylase enzymes, changes in intestinal alpha glucosidase and alterations in fatty acid synthesis. This might be able to change how carbohydrates are metabolized.

This might possibly help your body respond to insulin better, although it can raise the risk for having low blood sugar levels in some people, too. If you have a history of blood sugar swings, you’re prediabetic, diabetic or taking medications that alter insulin’s effects, garcinia cambogia might make your blood sugar drop dangerously low. While this doesn’t appear to happen in everyone who takes garcinia cambogia, it’s something else to consider and something to discuss with your health care professional.

Products and Dosage Considerations

Several different garcinia cambogia products exist:

• Garcinia cambogia extract
• Garcinia cambogia tea
• Garcinia cambogia capsules/tablets
• Garcinia cambogia topical lotions

Because supplements like garcinia cambogia are not regulated by the FDA, it can be difficult to know exactly what you’re purchasing and taking. To err on the safe side, avoid buying garcinia cambogia “formulas” or “supplement blends,” which might fail to report all of the other ingredients included or accurate levels of HCA. Many proprietary formulas are made by manufacturers that only use a fraction of the active ingredient or standard dose to keep costs down.

For example, in 2013 ConsumerLab.com tested the quality and safety of 13 of the most popular garcinia cambogia supplements and found that seven of those supplements contained far less hydroxycitric acid than was listed on the bottle. Always read labels and look for the words “pure garcinia cambogia extract” and “hydroxycitric acid (or HCA) extract” (this should be around 50 percent to 60 percent of the product). If you purchase a blend and see an ingredient listed without an amount, that can be a red flag that you don’t know exactly what you’re getting.

If you decide that you still want to try taking garcinia cambogia for weight loss or its other benefits, here’s what you need to know about dosage recommendations for products containing HCA:

• Studies using garcinia cambogia have used a wide range of doses, anywhere from one gram to 2.8 grams daily. Typical doses are usually between 250–1,000 milligrams per day.  Up to 2,800 mg of garcinia cambogia per day seems to be safe for most adults.
• Study durations have also varied widely, ranging from using garcinia cambogia between two to 12 weeks at a time.
• The optimal dose of HCA is currently still unknown. It’s not clear if a higher HCA dosage even means a higher bioavailability of HCA once consumed.
• There does seem to be a significant correlation between the dosage of HCA and body weight loss, meaning higher doses have slightly more effects.
• Garcinia cambogia continues to be the most widely used supplement in studies for providing HCA, however aside from garcinia cambogia, HCA can also be found in supplements made from the plant Hibiscus subdariffa.
• Because most studies have investigated the effects of garcinia cambogia taken for about eight weeks, researchers believe this is ultimately “too short a time to assess the effects of HCA on body weight.”

Side Effects

As noted above, potential liver damage is the most troubling side effect. A 2021 study revealed that garcinia cambogia is often combined with green tea for certain weight loss supplements and this combination can cause mild to severe liver injury.

Other garcinia cambogia side effects that can potentially occur include:

• becoming fuzzy or weak
• fatigue and brain fog
• skin rashes
• an increase in catching colds/lower immune function
• dry mouth and bad breath
• headaches
• digestive issues like nausea, trouble eating or diarrhea

Something else to consider about garcinia cambogia is the long list of its potential medical/drug interactions. Many people should avoid garcinia cambogia due to how it can affect other medications, pregnancy, nutrient levels, blood sugar and more. Garcinia cambogia can potentially interact badly with:

• pregnancy and breastfeeding
• existing cases of liver or kidney damage
• medications that are taken to control asthma and allergies
• diabetes medications and insulin
• iron supplements (usually taken by people with anemia)
• pain medications
• medications used to control mental disorders like anxiety and depression
• statin drugs that lower cholesterol
• blood thinning drugs (like warfarin)

The post Garcinia Cambogia: Safe for Weight Loss? Or Hyped and Dangerous? appeared first on Dr. Axe.

Once considered little more than decadent indulgences, treats like dark chocolate and red wine have become widely accepted components of a healthy diet in recent years. These popular ingredients have enjoyed an onslaught of positive publicity lately due to their purported health benefits, with some research claiming that drinking a glass of red wine with dinner or enjoying a few squares of dark chocolate each day can do everything from improve heart health to extend longevity. Many of these health benefits are due to their content of polyphenols, a type of natural plant compound with powerful antioxidant properties.

So how can polyphenols affect your health and reduce your risk of chronic disease? Keep on reading for polyphenols food sources and bioavailability, plus how you can increase your intake to take advantage of the unique health benefits that this micronutrient has to offer.

What Are Polyphenols?

So what are polyphenols, and how exactly can they affect your health? The official polyphenols definition is “any compound that contains one or more phenolic hydroxyl group,” but what does that actually mean?

To put it simply, polyphenols are a type of micronutrient that contain health-promoting properties and can be found in a wide variety of fruits and vegetables. Plant polyphenols are rich in antioxidants, which can help fight off harmful free radicals and prevent damage to cells while lowering the risk of chronic disease.

Polyphenols have also been associated with many other health benefits, ranging from better blood sugar control to a reduced blood clot formation.

There are four groups of polyphenols that are found in different food sources. These main types include:

• Flavonoids
• Stillbenes
• Lignans
• Phenolic acids

The best way to get in your daily dose of polyphenols is by incorporating plenty of foods with polyphenols into your diet. Polyphenols supplements are also available but have been associated with some adverse side effects, such as impaired hormone production and increased cancer growth.

Related: 5 Benefits of Tannins in Wine & Other Food Sources

Best Polyphenols Foods

There are plenty of polyphenols food sources available that you can easily add into your diet. In particular, there are a high amount of polyphenols in coffee, berries, cocoa powder, and certain spices and seasonings, like cloves and star anise.

Here are a few of the top polyphenol foods that you may want to consider upping your intake of:

1. Fruits

• Blackberries
• Blueberries
• Strawberries
• Plums
• Apples
• Black currants
• Pomegranates

2. Vegetables

• Artichokes
• Spinach
• Red onions
• Chicory

3. Beans

• Black beans
• White beans

4. Nuts

• Hazelnuts
• Walnuts
• Almonds
• Pecans

5. Beverages

• Black tea
• Green tea
• Yerba mate
• Red wine
• Coffee

6. Other Foods

• Cloves
• Cocoa powder
• Dried peppermint
• Star anise
• Dark chocolate
• Olive oil

Health Benefits

1. High in Antioxidants

One of the main benefits of polyphenols is that they’re loaded with powerful antioxidants that can help neutralize free radicals and fight disease. Free radicals are unstable compounds that form as a result of factors like stress, pollution and an unhealthy diet, building up in the body and causing damage to your cells.

Studies show that antioxidants may be protective against a wide variety of conditions, ranging from heart disease to cancer and diabetes. Thanks to the antioxidant content of polyphenols, eating more polyphenols foods may help prevent chronic disease and minimize the risk of oxidative stress.

2. Protect Against Heart Disease

Heart disease is a major concern that affects millions of people around the world. According to a report published by the American Heart Association, heart disease is the leading underlying cause of death, accounting for about 31.5 million deaths globally in 2013. Although there are many potential factors that can play a role in the development of heart disease, switching up your diet to include more polyphenols foods can be an effective way to keep your heart healthy and strong.

Several studies have found that a higher intake of polyphenols is associated with a reduced risk of heart disease. One human study in the American Journal of Clinical Nutrition showed that those with the highest intake of flavonoids, one particular type of polyphenol, had 18 percent fewer deaths from heart disease compared to those with the lowest intake of flavonoids. Other research suggests that polyphenols may reduce the risk of heart disease thanks to their ability to scavenge free radicals and alleviate chronic inflammation.

3. Relieve Inflammation

While acute inflammation is a normal immune response that helps protect against injury and infection, sustaining chronic inflammation for long periods of time can wreak havoc on the body. Not only can it trigger your immune system to begin attacking healthy cells, but it has also been linked to an increased risk of chronic conditions like heart disease, cancer and diabetes.

Polyphenols work by reducing the oxidative stress that contributes to inflammation. Besides having far-reaching effects when it comes to disease prevention, the anti-inflammatory properties of polyphenols may also help reduce symptoms of inflammatory conditions like rheumatoid arthritis, lupus and inflammatory bowel disease.

4. Prevent Blood Clotting

Blood clots can be a serious health concern for many people. Blood clots are formed through a process called platelet aggregation, which occurs when the platelets in your blood begin to clump together. Although this process is necessary to prevent excess bleeding, it can also cause some serious health issues, like stroke, pulmonary embolism and deep vein thrombosis.

Polyphenols may help prevent platelet aggregation to block the formation of blood clots. Resveratrol, in particular, is one of the most extensively studied polyphenols found primarily in the skins of berries as well as red wine. Both animal models and in vitro studies have demonstrated that resveratrol can effectively inhibit platelet aggregation, reducing the risk of blood clots.

5. May Reduce Cancer Development

In addition to the multitude of beneficial effects on heart health, promising research also indicates that polyphenols may help block the growth of cancer cells as well. According to a review published in the journal Nutrients, specific types of polyphenols, such as anthoncyanins, flavanols, flavanones and phenolic acids, have been shown to decrease cancer cell growth and development in in vitro studies.

Plus, many of the top cancer-fighting foods also happen to be rich in polyphenols and antioxidants, giving you all the more reason to enjoy plenty of nutrient-dense foods like berries, citrus fruits, leafy green vegetables, and fresh herbs and spices.

6. Support Blood Sugar Control

High blood sugar can result in side effects like frequent urination, fatigue and unintentional weight loss. Left uncontrolled, high blood sugar can also cause a slew of negative effects on long-term health, including diabetes symptoms like nerve damage, vision loss and impaired wound healing.

Polyphenols may be especially beneficial in maintaining normal blood sugar levels. According to a 2016 review out of Australia, in vitro studies have found that consuming dietary polyphenols can stimulate insulin secretion and inhibit certain enzymes that break down starches into simple sugars to prevent spikes in blood sugar levels. A human study published in the British Journal of Nutrition also showed that a higher intake of polyphenols was associated with a lower risk of type 2 diabetes.

Polyphenols in Ayurveda and TCM

Many of the ingredients commonly used in Traditional Chinese Medicine and Ayurvedic medicine are rich in polyphenols and have been utilized for their medicinal properties for centuries.

Cloves, for instance, are loaded with polyphenols. In Ayurveda, cloves are believed to promote digestive health, enhance blood flow and boost metabolism. In Traditional Chinese Medicine, cloves are said to affect the health of the spleen, lungs and kidneys. They are also used to help warm the body and treat conditions like hiccups, abdominal pain and diarrhea. Green tea, meanwhile, is used in Traditional Chinese Medicine for its cooling properties and is believed to remove heat and phlegm while stimulating digestion, urination and the production of bodily fluids.

Other foods like berries, pomegranates, greens, nuts and herbs are similarly rich in polyphenols and utilized in Ayurveda and Traditional Chinese Medicine to promote better health and help ward off illness and infections.

Polyphenols and Lectins

Lectins are a type of protein found in a wide array of foods, such as beans, wheat and potatoes. In small amounts, lectins can actually come with some pretty impressive health benefits. In larger quantities, however, they can disrupt digestion and even damage the lining of the intestines.

Much like polyphenols, lectins are a type of antinutrient, meaning that they can impair absorption of certain vitamins and minerals. In vitro studies show that polyphenols may block the absorption of iron in a dose-dependent manner. Lectins, on the other hand, inhibit absorption of a wider range of micronutrients and can even cause gastrointestinal upset with symptoms like indigestion, gas and bloating.

If lectins cause issues for you, there are several ways to reduce the lectin content in polyphenol-rich foods. Soaking beans and legumes, for instance, has been shown to slash lectin content in half. Sprouting these foods can also be beneficial, allowing you to take advantage of the unique health benefits of polyphenols while minimizing the amount of lectins in your diet.

History

In recent years, red wine has garnered a huge amount of attention for its purported health benefits. A phenomenon known as the French Paradox was initially described in the 1980s, when researchers noted that French people had lower rates of coronary heart disease than other countries despite higher intakes of saturated fat and regular consumption of red wine. There are many potential explanations and theories for the French Paradox, but it’s believed to partially stem from the polyphenol content of red wine.

Resveratrol, one of the most well-known types of polyphenols, is plentiful in red wine as well as the skin of certain types of berries, like grapes, blueberries and raspberries. First isolated in 1939 by a Japanese researcher, resveratrol has since been associated with a number of important health benefits. It’s been shown to lower biomarkers for specific diseases and could even be therapeutic for conditions like neurological disorders, heart disease and diabetes.

Today, numerous types of polyphenols have been identified and shown to have powerful effects on health. From hesperidin found in citrus fruits like lemons and oranges to epigallocatechin gallate (EGCG) in green tea, there are many different types of polyphenols available in the diet that all boast a unique set of health benefits.

Risks and Side Effects

Although loading up on the polyphenols foods is unlikely to cause any negative side effects, capsules and supplements have been associated with some potential adverse health effects. Polyphenol supplementation may actually have carcinogenic effects and can even disrupt the production of thyroid hormones as well. It can also interfere with certain medications and could impair iron absorption as well.

Ideally, it’s best to stick to dietary sources of polyphenols instead of using supplementation. Besides containing a hearty dose of polyphenols and antioxidants, these highly nutritious foods can also provide a host of other valuable vitamins, minerals and micronutrients.

If you do decide to take a polyphenol supplement, however, you may want to consult with your doctor if you have a history of thyroid problems, iron deficiency or cancer, or if you’re taking anti-diabetes medications or blood thinners to prevent an interaction. If you have any other health concerns or experience any adverse side effects as a result of taking polyphenol supplements, you should also consider consulting with a health care practitioner to determine the best course of action.

Final Thoughts

• Polyphenols are a type of plant compound and micronutrient found in many different fruits and vegetables.
• They are high in antioxidants and have been associated with improved heart health, better blood sugar control, reduced inflammation and a reduced risk of cancer development.
• Some of the best sources of polyphenols include fruits, vegetables, nuts, beans, tea, coffee, herbs and spices.
• Although polyphenol supplements are also available, it’s best to increase your intake of polyphenol foods instead to minimize the risk of adverse side effects.
• Combine polyphenol-rich foods with a balanced diet and healthy lifestyle to maximize the potential benefits and reduce your risk of chronic disease.

The post Polyphenols: the Natural Plant Compound that Combats Inflammation appeared first on Dr. Axe.

It’s blue-green, absurdly healthy but often overlooked or misunderstood. Spirulina may not be from Pandora, but it grows in our version of that magical moon, Hawaii, along with other exotic locations around the globe.

This blue-green algae is a freshwater plant that is now one of the most researched and, alongside its cousin chlorella, most talked about superfoods today. Grown around the world from Mexico to Africa to even Hawaii, spirulina is renowned for its intense flavor and even more powerful nutrition profile.

While you may have only seen it as an ingredient in your green superfood beverages, energy bars and natural supplements, the health benefits of spirulina are so profound that taken on a daily basis they could help restore and revitalize your health. To date, there are over 1,800 peer-reviewed scientific articles evaluating its health benefits. Plus, thanks to its impressive nutrient profile, aid programs around the globe have even started popping up to set up spirulina production in areas struggling with malnutrition.

So what exactly is this exotic ingredient and how can it impact your health? Let’s take a closer look at spirulina, plus why you may want to consider adding it to your routine.

What Is Spirulina?

Spirulina is a type of blue-green microalgae that is able to grow in both fresh and salt water and is consumed by humans and other animals. There are two species of the spirulina plant, including Arthrospira platensis and Arthrospira maxima. Arthrospira platensis and Arthrospira maxima are cultivated worldwide and used both as a dietary supplement (in tablet, flake and powder form) and even whole food — and even for livestock and fish feed.

So what is spirulina good for? There are tons of spirulina reviews out there, claiming that this amazing algae can do everything from boost metabolism to stabilize blood sugar and prevent heart disease.

Research continues to uncover more and more potential benefits of spirulina, and studies have shown that adding spirulina to your routine could help detox your body, boost energy levels and even enhance brain function.

This unique algae is believed to have been a staple for the Aztecs in Mexico. Referred to as “Tecuitlatl,” spirulina was a primary source of protein for the Aztecs for several hundred years, and Lake Texcoco remains an abundant fountainhead of this superfood still today.

Health Benefits

Not everyone can get their hands on the optimal Hawaiian variety, but fortunately, spirulina that’s standardly produced includes very significant health benefits for people who regularly consume it.

1. Detoxes Heavy Metals (Especially Arsenic)

Affecting people all over the globe, chronic arsenic toxicity is a problem. According to the World Health Organization, the U.S. is one of the countries affected by inorganic arsenic that is naturally present at high levels.

Arsenic toxicity is an even bigger problem in the Far East. In the words of Bangladeshi researchers, “Millions of people in Bangladesh, India, Taiwan and Chile are consuming a high concentration of arsenic through drinking water, and thousands of them have already developed chronic arsenic poisoning.”

In fact, up to 3 percent of the entire nation of Bangladesh showed clinical signs of arsenic poisoning alone. As Bangladeshi researchers pointed out, “there is no specific treatment” for arsenic poisoning, which is why they evaluated alternatives like blue-green algae.

After giving 24 patients affected by chronic arsenic poisoning spirulina extract (250 milligrams) plus zinc (2 milligrams) twice daily, they compared the results with 17 patients who took a placebo and found that the spirulina-zinc combination worked. Ultimately, the participants experienced a 47 percent decrease of arsenic in their body. Make spirulina part of your heavy metal detox or, in general, as a way to detox your body.

2. Eliminates Candida

According to researchers, “Candida species belong to the normal microbiota of an individual’s mucosal oral cavity, gastrointestinal tract and vagina.” What does that mean? Well, without a healthy microflora balance in our body, we are simply much more susceptible to sickness and disease.

In fact, leaky gut syndrome and improper digestion are directly connected to microfloral imbalance. Not only is invasive candidiasis the leading cause of mycosis-related death in the U.S., candida overgrowth has become the hallmark sign for most autoimmune diseases today.

Because of our shift toward a diet rich in sugar and unnatural ingredients, antimicrobial resistance and ineffective antifungal drugs, we have seen a significant rise in yeast infections since the 1980s.

Thankfully, spirulina appears to be able to help. Several animal studies have shown that it’s an effective antimicrobial agent, particularly for candida.

Specifically, spirulina benefits have been shown to promote the growth of healthy bacterial flora in the intestines, which in turn inhibits candida from thriving. Additionally, the immune-strengthening properties of spirulina can help the body eliminate candida cells.

3. Fights HIV/AIDS

Up until recently, epidemiologists have been puzzled trying to understand why people in Japan, Korea and Chad have relatively low HIV/AIDS rates. One possible explanation, revealed in a 2012 study published in the Journal of Applied Phycology, may be the amount of algae that people in these areas regularly consume.

When researchers took 11 HIV patients who have never taken antiretrovirals, they split the participants into three groups: one that was assigned to eat 5 grams of brown seaweed every day, one that was to consume 5 grams of spirulina, and one that ate a combination of both. After the three-month trial period was complete, two key findings were discovered:

• Absolutely no adverse effects were experienced from both seaweed varieties and the combination.
• CD4 cells (T-helper white blood cells that fight infection and are used to stage HIV) and HIV-1 viral load (another HIV biomarker) remained stable.

The results were so promising that one participant volunteered to continue the study for an additional 10 months, and this participant actually benefited from “clinically significant improvement in CD4 and decreased HIV viral load.”

An additional study also demonstrated that spirulina deserves a place in natural HIV treatment.

4. Helps Prevent Cancer

According to the Milton S. Hershey Medical Center, “A number of animal and test tube studies suggest that spirulina increases production of antibodies, infection-fighting proteins, and other cells that improve immunity and help ward off infection and chronic illnesses such as cancer.”

This doesn’t come as a surprise as more than 150 peer-reviewed articles have been published in the scientific literature evaluating spirulina’s ability to affect cancer cells.

Czech Republic scientists pointed out that, in addition to its ability to control blood cholesterol levels, “Spirulina is also rich in tetrapyrrolic compounds closely related to bilirubin molecule, a potent antioxidant and anti-proliferative agent.”

When tested on human pancreatic cells, these researchers discovered that, “Compared to untreated cells, experimental therapeutics significantly decreased proliferation of human pancreatic cancer cell lines in vitro in a dose-dependent manner.”

In addition, a 2019 study showed that spirulina reduces myelosuppression and improves immune function after chemotherapy in patients with malignant tumors. Another study the same year demonstrated how spirulina works against oral cancers.

5. Lowers Blood Pressure

Phycocyanin is a pigment found in the spirulina that scientists have discovered possesses antihypertensive effects — in other words, it’s a food that lowers blood pressure. Japanese researchers claim that this is because consuming the blue-green algae reverses endothelial dysfunction in metabolic syndrome.

This could be extremely promising for Americans because metabolic syndrome has rapidly become one of the main causes of preventable disease today, as it raises one’s risk of developing heart disease, diabetes and stroke.

6. Reduces Cholesterol

Along those same lines, spirulina benefits have also been shown to prevent atherosclerosis and lower cholesterol levels.

An animal study published in The Journal of Nutritional Science and Vitaminology took rabbits, fed them a high-cholesterol diet containing 0.5 percent cholesterol for four weeks, and then fed them a HCD with 1 percent or 5 percent spirulina for an additional eight weeks.

After the eight-week trial was complete, LDL levels decreased by 26 percent in the group eating 1 percent of spirulina and 41 percent in the group eating 5 percent spirulina, which suggests that the more consumed, the more benefits may result. Serum triglycerides and total cholesterol were also significantly reduced.

7. Lowers Chance of Stroke

In the study above, researchers also discovered that the spirulina supplementation lowered intimal aorta surface by 33 percent to 48 percent, which suggests that it can prevent atherosclerosis and subsequent stroke.

It’s important to remember that this clinical trial was conducted on animals that were still eating a high-cholesterol diet, and it highlights that regular spirulina consumption may reverse some of the damage done by eating a poor diet.

8. Boosts Exercise Performance

A 2022 study indicated that spirulina may benefit both muscle strength as well as endurance.

Meanwhile, a 2020 study showed that supplementing with spirulina could improve oxygen uptake during an arm cycling exercise. Researchers said that it could behave like an ergogenic aid to improve overall athletic performance.

9. Alleviates Sinus Issues

Studies also indicate that spirulina may help treat allergic rhinitis, as it benefits the body by reducing the inflammation that causes people to experience sinus problems. Compared to placebo trials, spirulina is effective at reducing itching, nasal discharge, nasal congestion and sneezing.

A 2020 study demonstrated that spirulina was more effective than an antihistamine called cetirizine to deal with allergies, allergic rhinitis as well as decrease inflammation.

10. Offers Protection for Brain Disorders & Memory Boosting

In a 2012 study, a spirulina-enhanced diet given to rats provided so-called neuroprotection in an α-synuclein model of Parkinson’s disease. This did not occur with the control diet.

In a 2015 study, the effects of spirulina on memory dysfunction, oxidative stress damage and antioxidant enzyme activity were examined with mice. It was found that Spirulina platensis may “prevent the loss of memory possibly by lessening Aβ protein accumulation, reducing oxidative damage and mainly augmenting the catalase activity.”

While both studies are preliminary and involving animals, they hold promise for humans afflicted with Parkinson’s disease, other neurodegenerative diseases and those with memory problems.

Related: 6 Phytoplankton Health Benefits You Won’t Believe

Nutrition Facts

The major reason why many nutrition experts prefer spirulina to chlorella? Dietary spirulina is arguably the most nutrient-dense food on the planet. It’s why taking dietary spirulina supplements is essential to good health.

Taken as an average of different spirulina species, just one tablespoon (7 grams) delivers the following nutrients:

• Calories: 20
• Carbohydrate: 1.7 g
• Dietary fiber: 0.3 g
• Sugars: 0.2 g
• Protein: 4.0 g

Fats

• Total fat: 0.5 g
• Saturated fat: 0.2 g
• Monounsaturated fat: 0 g
• Polyunsaturated fat: 0.1 g
• Omega-3 fatty acids: 58 mg
• Omega-6 fatty acids: 88 mg

Minerals

• Copper: 0.4 mg (21 percent DV)
• Iron: 2 mg (11 percent DV)
• Manganese: 0.1 mg (7 percent DV)
• Magnesium: 13.7 mg (3 percent DV)
• Sodium: 73.4 mg (3 percent DV)
• Potassium: 95.4 mg (3 percent DV)

Vitamins

• Riboflavin: 0.3 mg (15 percent DV)
• Thiamin: 0.2 mg (11 percent DV)
• Niacin: 0.9 mg (4 percent DV)

Products and Dosage Recommendations

A common question when first trying out this incredible ingredient is: How much spirulina to take daily? Although there’s no standard spirulina dosage, most studies have found a beneficial effect when consuming 1–8 grams per day. For reference, one tablespoon of blue spirulina is about 7 grams.

Can you overdose on spirulina? Taking even large amounts of spirulina is unlike to cause serious harm, but it may result in digestive issues like nausea, diarrhea, bloating and cramps. Therefore, it’s best to start with a lower dosage and slowly work your way up to assess your tolerance.

When it comes to how to take spirulina, the options are endless. Spirulina capsules and spirulina tablets can be found at many health stores and pharmacies for a quick and convenient way to get in your daily dose. Organic spirulina powder is also available and can be easily combined with other superfoods, such as in super green powders, to create nutritious green drinks (or detox drinks).

Should spirulina be taken on an empty stomach? There are lots of different recommendations out there for when and how you should take spirulina, but it’s likely to be equally beneficial however you decide to take it, whether that’s before, during or after your meals.

Risks and Side Effects

Many people wonder: is spirulina safe for kidneys? Or is spirulina bad for your liver? And if not, what are the side effects of spirulina?

Despite the multitude of spirulina health benefits, there are potential spirulina side effects to consider as well. In particular, there have been some published case reports of individuals who had autoimmune reactions after using spirulina. There is a theory that this may be caused by the activation of an inflammatory agent, TNF-alpha, which could be more significant in people predisposed to autoimmune disease.

However, other lab and research studies suggest that spirulina might suppress this inflammatory protein, so more research needs to be completed to evaluate the potential danger of spirulina for those with autoimmune disorders.

If you have an autoimmune condition, it’s a good idea to take this supplement under the supervision of your healthcare provider.

When considering where to buy spirulina, be sure to always purchase from a reputable retailer. It’s absolutely critical to make sure that the quality and purity of the spirulina that you consume is of the highest standards. Particularly, like anything that comes from the sea, be certain to only purchase blue-green algae that is free from contamination.

Also, some sources suggest that pregnant women and children should not consume algae. Contact your health care provider to confirm whether or not you should be using spirulina supplements.

Spirulina vs. Chlorella

Because they are both similar microalgae species, it’s easy to understand how scientists confused chlorella and spirulina back in the 1940s.

In spite of their stark differences, people commonly mistake one for the other even today. Here are the four main differences that are important to understand:

1. Shape

First of all, spirulina is a spiral-shaped, multi-celled plant with no true nucleus. It’s blue-green in hue and can grow up to 100 times the size of chlorella. Comparably, chlorella is a spherical-shaped single-celled microorganism with a nucleus and is solid green.

2.  How It’s Grown

Second, the growing conditions differ considerably. Spirulina grows best in low-alkaline conditions — particularly, fresh water lakes, ponds and rivers. It also requires an abundance of sunshine and moderate temperatures.

Chlorella, on the other hand, grows in fresh water typically occupied by other organisms, which makes it more challenging to harvest.

3. Preparation

Third, the ways in which both spirulina and chlorella can be eaten are also very different. Because of its hard, indigestible cellulose wall, for instance, chlorella requires mechanical processing to make it worthwhile for human consumption. Otherwise, the body won’t be able break down and metabolize its nutrients.

The process can be quite costly, which explains why chlorella is usually more expensive than spirulina. On the other hand, spirulina has a completely digestible cellulose wall and can be immediately consumed and digested with ease.

4. Nutrition

Finally, although both are considered superfoods, spirulina and chlorella differ in their nutritional content. Arguably the healthier of the two, spirulina contains more essential amino acids, iron, protein, B vitamins, and vitamins C, D and E.

With that said, chlorella still holds an abundance of health benefits.

Final Thoughts

• Spirulina, a blue-green algae grown in some of the most beautiful places in the world, has been well-researched for its many potential benefits.
• What is the benefit of spirulina? Some of the most significant health benefits include detoxing heavy metals, eliminating candida, fighting cancer and lowering blood pressure.
• Each serving contains a good amount of spirulina protein, plus important vitamins and minerals like copper, iron, riboflavin and thiamine.
• This algae has a rich history. Although there are several distinct differences between chlorella vs spirulina, the two are often confused.
• Spirulina may cause autoimmune reactions in some who are susceptible to autoimmunity. It’s also not recommended for pregnant women or children. Be cautious where you purchase spirulina, as it may be contaminated if not bought from a high-quality source, leading to additional spirulina side effects.

The post Spirulina Benefits: 10 Reasons to Use This Superfood appeared first on Dr. Axe.

If you haven’t heard of colloidal silver, you will soon enough, especially if you’re on the lookout for alternative therapies to common health issues, such as a sinus infection or a cold.

Most health food stores and pharmacies stock several brands of colloidal silver, and of course, you can find a vast amount of information about colloidal silver benefits on the internet. Unfortunately, the information out there is confusing, as many sources have conflicting opinions.

On one hand, you’ll run across thousands of personal testimonials about colloidal silver helping people with practically every disease you’ve heard about. You will also stumble upon some well-known health sites that warn consumers about safety concerns.

Usually, these sources quote a statement made by the U.S. Food and Drug Administration in 1999 stating that there is no scientific evidence to support the use of colloidal silver.

This type of information can confuse even the most savvy natural health enthusiast, which is why I want to lend a helping hand and provide some evidenced-based information to help you make an informed choice about colloidal silver uses and benefits.

What Is Colloidal Silver?

Colloidal silver is a solution of water containing nanometre-sized particles of suspended silver. The total silver content is expressed as milligrams of silver per litre of water, or mg/L, which is numerically the same as parts per million (ppm).

Silver has been used for at least six thousand years to prevent microbial infections. It has proven to be effective against almost all organisms tested, and it has played an important role in the development of radiology and improving wound healing, according to research out of the University of Cincinnati College of Medicine.

Before the invention of the refrigerator, it was common practice to drop a silver coin into a container of milk as a preservative because silver was known to prevent the growth of algae, bacteria and other undesirable organisms.

Dating back to ancient times, silver was also a popular remedy to stop the spread of diseases. Its use as a natural antibiotic continued all the way until the 1940s, when modern antibiotics arrived.

Today, people obviously don’t need to drop silver coins into their water to experience colloidal silver benefits. All you need to do is carefully take a few drops from a bottle that you buy at the store.

According to a report written by Richard Davies and Samuel Etris of the Silver Institute in a 1996, there are three primary ways that colloidal silver can supposedly help heal the body:

1. Catalytic Oxidation: Silver naturally holds on to oxygen molecules, which readily react with the sulfhydryl (H) groups that surround bacterial and viruses. In turn, this helps block the life-preserving cellular process known as cellular respiration, which is the set of metabolic reactions and processes that take place within the cells of organisms in order to convert biochemical energy from nutrients into adenosine triphosphate (ATP), and then release waste products.
2. Reaction with Bacterial Cell Membranes: Silver ions can attach to bacteria cell membranes directly and produce the same respiration-blocking effect.
3. Binding with DNA: Shown to literally enter bacteria DNA, up to 12 percent of silver has been detected in Pseudomonas aeruginosa. According to one source, “While it remains unclear exactly how the silver binds to the DNA without destroying the hydrogen bonds holding the lattice together, it nevertheless prevents the DNA from unwinding, an essential step for cellular replication to occur.”

There are basically three types of products that are marketed as “colloidal silver,” and these can be categorized as:

1. Ionic Silver

Ionic silver solutions are products that have silver content primarily consisting of silver ions. Although ionic silver is often marketed as colloidal silver, it’s not true colloidal silver.

Because it’s the least expensive to produce, ionic silver is the most popular product in this category.

The problem? It simply won’t produce the same benefits that true colloidal silver can.

2. Silver Protein

In order to keep large silver particles suspended, silver protein-based products add gelatin. Silver protein is the second-most popular type of colloidal silver product on the market and can easily be made by adding water to silver protein powder.

Again, it’s also often marketed and labeled as colloidal silver but should not be confused for the real thing. Silver protein is less effective for human use, and you won’t experience the true colloidal silver benefits.

3. True Colloidal Silver

Lastly, true silver colloids don’t contain any protein or other additives, as the vast majority of the silver content consists of nanometre-sized silver particles. This is the most effective type of colloidal silver.

Is It Safe?

There’s plenty of debate about the potential health risks of colloidal silver. Is it safe to use colloidal silver supplements or products?

According to a review published in Environmental Health Perspectives, this is a controversial topic that has contenders on both sides. The review states “despite its widespread use, nanosilver remains a fairly poorly understood material to both regulators and scientists. Consensus remains elusive on subjects as essential as how it behaves in the human body and environment, and the extent to which its use may contribute to bacterial resistance.”

Of course, there are two opposing arguments in this debate — what are being called “watchdog groups” that seize on the confusion surrounding colloidal silver side effects and safety and advocate groups, like the Silver Nanotechnology Working Group, that proclaim its usefulness and safety, noting that most applications use extremely small quantities of silver in their formulas.

What the research indicates is that misuse of colloidal silver, or choosing inexpensive, low-quality products that are not true colloidal silver, can cause adverse side effects. For instance, you may have come across warnings about it causing an irreversible condition called argyria, which is when people turn blue.

This is usually caused by cheaper products improperly marketed as colloidal silver, such as ionic silver or silver protein, which became a big issue in Finland.

Although the National Center for Complimentary and Integrative Health reports that colloidal silver may cause poor absorption of some drugs, including antibiotics and thyroxine, which is used to treat thyroid deficiency, there is limited research proving that these side effects to colloidal silver exist.

There is evidence that using colloidal silver for the treatment of chronic rhinosinusitis is not only effective, but safe when used as a sinus rinse for 10 days. Researchers found that colloidal silver rinses demonstrated a good safety profile with no major adverse events.

A lab study published in Particle and Fibre Toxicology found that when the human lung is exposed to silver nanoparticles, it does not cause adverse effects. Lung cells were only sensitive to high silver-ion concentrations.

A 2016 study conducted at the University of Michigan found that when oral doses of silver nanoparticles were administered for 28 days, it did not alter the structure or diversity of the animal gut microbiome. This is in contrast to the detrimental effects of broad-spectrum antibiotics.

Many advocates point to this study when suggesting the beneficial use of colloidal silver for pets.

In a summary of literature published in Frontiers in Microbiology, researchers concluded that although there are some concerns and controversies related to nano’s safe use in human disease treatment and health care, the research that has been done suggests that it can be engineered to “enhance its antimicrobial efficacy, stability, specificity, biosafety and biocompatibility for increased therapeutic benefits and reduced potential side effects.”

From the current research, my take is that colloidal silver may work as a potential antimicrobial agent, but it needs to be used appropriately. Only true colloidal silver should be used, and studies indicate that short-term use does not cause adverse side effects.

Uses and Benefits

By having a direct effect on cellular respiration, colloidal silver benefits the body in numerous ways, including providing numerous medical uses.

1. Antibacterial and Antimicrobial

First, colloidal silver’s ability to control antibiotic-resistant superbugs is impressive. While employed at UCLA Medical School in the 1980s, Dr. Larry C. Ford documented over 650 different disease-causing pathogens that were destroyed in minutes when exposed to small amounts of silver.

Colloidal silver, unlike its modern prescription antibiotic counterpart, simply doesn’t create resistance or immunity in the organisms that are killed by it. This point cannot be emphasized enough, especially in light of the Centers for Disease Control and Prevention reporting that more than 2.8 million people in the U.S. suffer illness every year as a result of antibiotic-resistant infections and more than 35,000 people die from these infections.

In addition, a study published in the Journal of Alternative and Complementary Medicine supported ionic colloidal silver as a broad-spectrum antimicrobial agent against both aerobic and anaerobic bacteria, but its activity wasn’t as pronounced against fungi.

2. Wound Care/Skin Health

Robert O. Becker, M.D., says that colloidal silver stimulates healing in the skin and other soft tissues. In a research article produced by Pharmacognosy Communications in 2012, it was specifically recommended that certain colloidal silver preparations should be considered for topical use to treat burns, thrush, periodontitis and other conditions.

For instance, you can potentially treat ringworm (Tinea capitis) at home with colloidal silver because it’s a potent antifungal. Caused by a fungus that lives on the top layer of the skin, ringworm presents as round, scaly patches.

It’s contagious and spread by skin contact and contaminated materials, such as clothing.

Colloidal silver benefits many skins conditions as well, including psoriasis and eczema. It’s soothing to scrapes and even helps repair tissue damage from burns.

In fact, a colloidal silver-based nanogel was successfully used as a dressing for superficial pellet gun wounds in a Journal of Family Medicine and Primary Care study. Such silver nanoparticle-based gel dressings for wounds or even chronic wounds are becoming more common.

Topical silver historically was used on burns, but usage stopped after the advent of antibiotics, until the 1960s when it kicked back into popularity. The combination of silver nitrate and sodium sulfadiazine to create SSD cream helped lead to burn recovery in many patients.

Applying a silver coating to specialized foam, as part of a wound vacuum system, provides antibacterial activity in vitro. According to research, this technology may assist in preparing infected chronic venous stasis wounds for skin grafting, ultimately leading to better healing.

3. Pink Eye/Ear Infections

Although more research is needed to understand its full potential, the antiviral and antibacterial properties of colloidal silver may allow it to fight some common infections.

Pink eye is an inflamed mucous membrane that covers the eyeball and eyelid lining, and it’s primarily caused by a bacterial or viral infection. Colloidal silver can be used for prompt action against this irritating and highly infectious virus and bacteria under the care of your doctor.

When applied on the infected eye, the tiny silver colloids are used to pick up the infected cells by attracting them electromagnetically and sending them into the bloodstream to be eliminated.

Our modern prescription antibiotic drugs are designed to work against specific classes of bacteria, but ear infections may be caused by multiple classes of bacteria or can even be fungal. In this case, the prescription antibiotic will be useless, whereas colloidal silver is effective regardless of what may be causing your infection.

Again, more research is needed to fully understand the mechanisms and safety of colloidal silver for pink eye, ear infections, and other bacterial or viral issues, but we do know that it’s a powerful antimicrobial agent that has helped many people treat these conditions.

4. Antiviral

Colloidal silver benefits can be experienced as an antiviral for HIV/AIDS, pneumonia, herpes, shingles and warts. Colloidal silver suffocates the virus and can even reduce the activity of the HIV virus in AIDS patients.

There are also numerous anecdotal accounts of colloidal silver’s efficacy against the hepatitis C virus.

According to a study published in the International Journal of Nanomedicine, “silver nanoparticles are capable of reducing viral infectivity, probably by blocking interaction of the virus within the cell.”

This might depend on the size and zeta potential of the silver nanoparticles, as smaller-sized particles were able to inhibit the infectivity of the viruses that were analyzed.

5. Anti-Inflammatory

Colloidal silver is also a fantastic anti-inflammatory. Case in point: Researchers at the National Institutes of Health (NIH) studied the effects of inflammation after being treated by colloidal silver, and they found that the inflamed skin of pigs treated with silver experienced near-normal skin after 72 hours, while other treatment groups not treated with silver remained inflamed.

Research is beginning to reflect what many people have already known anecdotally for years — that colloidal silver can reduce swelling, speed healing and boost cell recovery. More studies on humans are needed to understand the true potential of colloidal silver for inflammation, but what we have already seen is promising.

6. Sinusitis

Widely used to control sinus infections, colloidal silver can benefit people when it’s used as a nasal spray, according to a study published in the International Forum for Allergy and Rhinology in 2014.

A 2018 study published in Frontiers in Microbiology found that colloidal silver nasal rinses, when used twice daily for 10 days, are safe and effective for patients with chronic sinusitis.

Twenty-two patients completed the study and were given either oral antibiotics with saline rinses twice a day or colloidal silver nasal rinses twice daily. The results indicate that both forms of treatment showed similar improvements in sinusitis symptoms, and using colloidal silver in this manner for ten days was deemed safe.

You can purchase a high-quality, pure colloidal silver nasal spray product or add a few drops of liquid colloidal silver to a “neti pot.” To apply it directly into your nasal cavity, let it drain down your throat while tilting your head back.

Also, it’s important to point out that recent research indicates that hidden infections by pathogens could be a cause of respiratory inflammation associated with common allergies and asthma. Colloidal silver destroys Pseudomonas aeruginosa infections, which may be the reason why airborne allergy sufferers often find such dramatic relief from colloidal silver.

7. Cold/Flu

Some claim that colloidal silver helps prevent all types of flu, including swine flu, as well as the common cold.

Few studies have been done to test this clinically, but in 2011 the NIH took 100 children under the age of 12 suffering from the common cold and nasal congestion and assigned them into two groups. The first group was treated with a solution of colloidal silver and beta glucan, and the second group with saline solution. Even though both groups benefited from the treatment, 90 percent of the people in the colloidal silver group completely recovered.

A study published in the Journal of Virological Methods demonstrated that silver nanoparticles have anti-H1N1 influenza A virus activities, especially during the early dissemination stage of the virus.

8. Pneumonia

Our modern drugs have become limited in their efficacy when it comes to fighting bronchitis or pneumonia symptoms. Typically, antibiotics are administered as the first line of defense, but when the pneumonia is viral, antibiotics won’t help in the least.

The unique quality of colloidal silver is that it can help regardless of the pathogen, as research indicates it has antiviral and antibacterial properties.

Colloidal silver is a remarkable product to help fight against bronchitis and pneumonia when ingested internally, but an even more effective way to utilize it? Simply breathe it into your lungs.

This way, the silver directly contacts the germs residing in the lungs that cause bronchitis or pneumonia. It’s basically the same thing as using respiratory support, and it works speedily, clearing it up within a couple of days.

Now, the most effective method to get the colloidal silver into the lungs is to use a nebulizer. Generally, use one teaspoon approximately three times a day for 10 to 15 minutes.

Products and Recommended Dosage

Colloidal silver is available in a liquid tincture that can be ingested and use topically and as a powder that can be applied to the skin. You can find it at most health food stores. I recommend speaking to an educated professional about the best quality, true colloidal silver to purchase.

Colloidal silver needs to be applied differently for each condition. The most important factor to consider when using colloidal silver is to purchase a high-quality, true colloidal silver product.

If the product is inexpensive and characterized as “ionic silver,” it is not going to have the same effects. Also, colloidal silver should not be taken for more than 14 days in a row.

There isn’t enough research to determine whether or not it’s safe when taken for longer periods of time.

To experience colloidal silver benefits, it may be taken as follows:

• 2–5 drops applied directly to the skin
• 1 eyedropper taken orally for immune support
• 1–2 drops into eyes for pink eye
• 1–2 drops can help disinfect any wound or sore by applying onto a Band-Aid
• If prepared properly, it can be injected into a muscle, a cancerous tumor or into the bloodstream, but under the care of a doctor or trained professional
• 5–10 drops can be applied vaginally or anally
• 5 drops added into a neti pot or directly sprayed into the nose 

It is recommended that you use colloidal silver under the guidance of your health care professional.

Final Thoughts

• Colloidal silver is a solution of water that contains nanometre-sized particles of suspended silver.
• What is colloidal silver good for? It is ingested or applied topically to fight infections and reduce inflammation.
• Is colloidal silver safe? Scientists have conducted several studies that indicate the safety and efficacy of colloidal silver when it’s used in appropriate amounts. Long-term and excessive use of silver nanoparticles may lead to adverse side effects, so it’s best not to exceed a 14-day treatment period.
• Colloidal silver needs to be applied differently for each condition. Be sure to purchase a high-quality, true colloidal silver product, which you’ll find in many health food stores.

The post Colloidal Silver: Beneficial Compound or Unsafe Hoax? appeared first on Dr. Axe.

Are you looking for an all-natural supplement that boosts your energy, supports fat loss and helps detox heavy metals like lead and mercury from your body? If so, a freshwater algae called chlorella may be exactly what you need.

Native to Taiwan and Japan, this superfood is rich with phytonutrients, including amino acids, chlorophyll, beta-carotene, potassium, phosphorous, biotin, magnesium and the B-complex vitamins. Chlorella’s rich green color comes from a high concentration of chlorophyll, a detoxifying plant pigment.

We are all told to eat more leafy green vegetables for good health, but sometimes it can be difficult to get the 5–7 servings of vegetables a day recommended by nutritionists and doctors of functional medicine. While juicing is another option, it’s simply too time-consuming for most people. Meanwhile, most green leafy vegetables pale in comparison to the health benefits that chlorella can provide.

By consuming organic, low-temperature-extracted chlorella supplements, you can receive all of the chlorella benefits in a simple powder or tablet form.

What Is Chlorella?

Chlorella is genus of green algae (family Chlorellaceae) found either singly or clustered in fresh or salt water. The whole chlorella plant is used to make nutritional supplements and medicine. There are several species of chlorella, with Chlorella vulgaris being one of the most commonly used in supplements. Chlorella algae is a cousin of spirulina, and we will compare the nutrients of these superfoods later in the article.

Chlorella was discovered  in 1890 by the Dutch microbiologist, Dr. Beijerinck using a microscope. However, chlorella has existed for billions of years since the beginning of planet Earth. There are over 2o species of chlorella including C. vulgaris, C. ellipsoidea, C. saccharophila, C. pyrenoidosa and C. regularis.

The name “chlorella” is derived rom the Greek word “chloros,” which means green, and Latin diminutive suffix “ella,” meaning small. In the wild, chlorella is able to reproduce rapidly through the process known as photosynthesis. All it needs to grow and multiply is water, sunlight, carbon dioxide and a small quantity of minerals.

In the 1960s, scientists realized that it was totally impossible for humans to digest chlorella in its natural state due to its tough cell walls that encapsulate its beneficial nutrients. This is again why you see chlorella supplements labeled as “cracked cell wall chlorella.”

What does chlorella do for your body? Studies have shown that chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies.

Chlorella has also been used to try to treat or prevent the following:

• Asthma attacks
• Bad breath
• Fibromyalgia
• High cholesterol
• High blood pressure
• Low vitamin B-12 levels
• Premenstrual syndrome (PMS)
• Trichomoniasis (a sexually transmitted infection)
• White patches on genitals called vulvar leukoplakia

Some people also take chlorella to try to:

• Boost energy levels
• Detox the body
• Improve mental function

Benefits

As you can see people use chlorella for many different health concerns. Here are seven scientifically proven chlorella benefits you can hope to receive by incorporating this superfood into your daily diet.

1. Detoxifies Heavy Metals

If you have mercury fillings in your teeth, have been vaccinated, eat fish regularly, have been exposed to radiation or consume foods from China, you may have heavy metals lurking in your body. It is important for your overall health and wellness to be proactive in detoxing heavy metals and toxins.

One of chlorella’s most significant health benefits is that it wraps itself around even stubborn toxins residing in our bodies, such as lead, cadmium, mercury and uranium, and keeps them from being reabsorbed. Regular consumption of chlorella can even help keep heavy metals from accumulating in our bodies’ soft tissues and organs in the first place.

2. Detoxifies Radiation and Chemotherapy

Radiation therapy and chemotherapy are the most common forms of cancer treatment today. Anyone who has gone through either of these treatments, or knows anyone who has, knows what a toll they take on the body. Chlorella’s high levels of chlorophyll have been shown to protect the body against ultraviolet radiation treatments while removing radioactive particles from the body.

According to researchers from Virginia Commonwealth University Medical College, “Cellular components and functions of the immune system remain at or near normal levels and are less adversely affected when patients are undergoing chemotherapy and/or taking immunosuppressive medications such as steroids”

The university’s two-year study allowed researchers to observe that glioma-positive patients have fewer respiratory infections and flu-like illnesses when taking chlorella.

3. Supports Your Immune System

Research published in the Nutrition Journal found that after eight weeks of chlorella intake, NK cell activity improved. Researchers from the Yonsei University in Seoul Korea studied healthy individuals and their immune system’s response to chlorella supplements.

The results showed that chlorella supports a healthy immune system response and helps “natural killer” cell activity.

4. Promotes Weight Loss

Losing weight is difficult, especially as we age. In a study published in the Journal of Medicinal Food, researchers state, “Chlorella intake resulted in noticeable reductions in body fat percentage, serum total cholesterol, and fasting blood glucose levels.”

Chlorella benefits arrive by helping to regulate hormones, helping with metabolism, improving circulation and promoting higher levels of energy. It also helps to reduce weight and body fat, and removes stored toxins.

As our bodies lose weight, toxins are released, and can be reabsorbed. It is important to flush these toxins out of our system as quickly as possible. Chlorella’s ability to surround the toxins and heavy metals resident in our bodies helps facilitate elimination and prevent reabsorption.

5. Promotes Healthier Skin

Research shows that chlorella benefits for skin also exist. A study published in the journal Clinical Laboratory revealed that chlorella reduces oxidative stress, that can be caused from pollution, stress and a poor diet.

The reason chlorella is effective at producing healthier skin is because it naturally increases levels of vitamin A, vitamin C and glutathione in your body, which eliminates free radicals and protects your cells.

By just taking one teaspoon or a couple capsules daily of a chlorella supplement, you may see results in as little as two weeks.

6. Fights Cancer

It is believed that all human bodies at some time develop cancer cells. Properly functioning immune systems have the ability to attack and destroy these cells, before they have the chance to take hold and create cancer. An animal study found that chlorella helps fight cancer in several ways.

First, when taken preemptively, it can strengthen the immune system. Second, it can help remove heavy metals and toxins and make it less likely to get environmentally based cancers. Third, chlorella enhances the action of T cells helping to fight new abnormal cells.

And, as mentioned above, if cancer is diagnosed, and chemotherapy or radiation therapy is used, chlorella can help to fight the side effects and be used in addition to natural cancer treatments.

7. Lowers Your Blood Sugar and Cholesterol

Type 2 diabetes and high cholesterol are two of the serious chronic conditions facing many Americans today. Years of improper eating, stress and a lack of sleep have led many to one or both of these diagnoses.

In a study published the Journal of Medicinal Food, researchers found that doses of 8,000 milligrams of chlorella per day (divided into two doses), helps lower cholesterol and blood glucose levels.

Researchers observed first a decline in cholesterol levels, and then the improvement in blood glucose. They believe that chlorella activates a number of genes at the cellular level that improve insulin sensitivity, encouraging a healthy balance.

A recent meta-analysis on the effects of chlorella supplements on cardiovascular risk factors show mostly positive effects: improving total cholesterol levels, low-density lipoprotein cholesterol levels, systolic blood pressure, diastolic blood pressure as well as fasting blood glucose levels. However, they didn’t show much of an effect for triglycerides and high-density lipoprotein cholesterol levels.

8. Boosts Energy

With its impressive mix of vitamins, minerals, antioxidants, and phytonutrients, chlorella is used as a supplement and remedy by many practitioners of traditional medicine. With its high chlorophyll content, it’s often employed for inflammatory-related conditions as well as its detoxifying and renewing benefits.

In Traditional Chinese Medicine, chlorella is said to provide yin energy. This means that it is very helpful to an overstimulated or imbalanced body. It can have a calming effect on the nervous system while nourishing and restoring the body as a whole.

In Ayurvedic Medicine, chlorella is believed to supply ojas (“vitality” or “life force”) to people who feel run down or who could use an extra boost to their already positive state of health.

Nutrition Facts

Chlorella is one of the most nutrient-dense superfoods in the world. Three tablets of chlorella contain about:

• 10 calories
• 2 grams protein
• 0 grams fat
• 1 gram carbohydrate
• 0 milligrams sodium
• 78 milligrams vitamin C (87 percent DV)
• 3000 international units vitamin A (60 percent DV)
• 6.3 milligrams iron (35 percent DV)

In addition, chlorella nutrition contains a good amount of vitamin K, vitamin B1, vitamin B6 and phosphorus.

When you look at its nutrient density score, it’s easy to see why chlorella is ranked one of the top 10 health foods in the world. In fact, it is more nutrient dense per gram than other greens, including kale, spinach and broccoli.

Chlorella vs. Spirulina vs. Chlorophyll

Is chlorella or spirulina better? While most Americans may have not heard of chlorella, many people have been taking spirulina for years. Chlorella and spirulina are both algaes that contain chlorophyll and offer additional nutrients. They are both waterborne organisms, but at the cellular level, they are quite different.

Spirulina is a spiral-shaped, multi-celled plant with no true nucleus. It’s blue-green in hue and can grow up to 100 times the size of chlorella. Comparably, chlorella is a spherical-shaped single-celled microorganism with a nucleus and is solid green.

Chlorophyll is the green pigment found in both spirulina, chlorella and all green plants. While chlorophyll is completely natural, a similar semi-synthetic mixture called chlorophyllin is made in laboratories to be used in supplements, such as those marketed as “liquid chlorophyll.” Green algae like chlorella are often used to make chlorophyllin.

Spirulina can be used and consumed in supplements right after harvest, but chlorella has to go through processing to break its cellular walls to enable the absorption of its benefits by users. Chlorophyll comes from green plants and algae. Chlorella is said to be higher in chlorophyll (maybe even double the amount) than spirulina while spirulina is typically higher in protein, iron, protein and gamma-linolenic acid (GLA).

The benefits of chlorella and spirulina are very similar because both have a concentrated balance of nutrients shown to help cleanse and detoxify the body, and a high concentration of protein that supports energy and clarity. Chlorophyll’s known benefits of liver detoxification, skin protection and improved digestion are very similar which isn’t surprising since chlorophyll is a star ingredient of both spirulina and chlorella and is behind many of its benefits.

Chlorella and spirulina nutrition both contain additional nutrients like vitamin C, vitamin A, B vitamins and more that is not contained in chlorophyll supplements. Spirulina has even been used in the World Health Organization’s feeding programs for malnourished children in undeveloped countries. A single one-gram dose of spirulina powder a day can counteract a vitamin A deficiency that can lead to blindness.

Chlorophyll, spirulina and chlorella supplements are all available in powder, tablet or liquid form. Depending upon your health goals and what other supplements you’re taking, one of these supplements may appeal to you more than the others. You can also often all three in certain super green powders.

Supplements and Dosage

You can purchase chlorella in powder, tablet or liquid form at your local health store or online. Chlorella’s tough exterior cellular walls are difficult to digest. It took many years of research, study, trial, and error to find a way for the human body to effectively digest it. The substance in these walls is believed to be what surrounds heavy metals, pesticides and other toxins and helps to remove them from the human body.

What is the best chlorella? When purchasing a chlorella supplement make sure to buy “cracked cell wall chlorella” because they are completely absorbable. You also want to look for a brand that is organic and low-temperature-extracted. Chlorella reviews may be helpful in helping you decide on the best brand.

When taking a chlorella supplement, there are two main ways to consume it:

• Smoothie — Chlorella has a very strong taste, so you will not want to add more than about half-teaspoon of chlorella to a smoothie. You can use other ingredients like banana, coconut water, vanilla protein powder and lime juice to help hide the taste.
• Tablets — Simply take serving size of chlorella with water to experience chlorella health benefits.

Side Effects and Precautions

Chlorella powder and other chlorella supplements can cause side effects in some individuals. What are the side effects of taking chlorella? Some of the chlorella side effects include:

• swelling of the face or tongue sensitivity to sunlight
• digestive upset
• acne
• fatigue
• lethargy
• headaches
• vertigo
• shaking

The majority of these chlorella side effects and symptoms are typical to any detoxification program.

Chlorella may also cause green-colored stools. Other chlorella dangers include potential allergic reactions. Seek emergency medical attention if you experience severe breathing problems or a life-threatening allergic reaction called anaphylaxis after taking chlorella.

Chlorella supplements often contain iodine so individuals that are allergic to iodine or are watching their iodine intake should beware. People that are being treated for a medical condition or are currently taking any type of medication should check with their doctor before taking chlorella. Chlorella is known to interact with immunosuppressant drugs as well as blood thinners like warfarin (Coumadin).

Experts have different opinions on the safety of this algae during pregnancy so pregnant and nursing women should talk to their healthcare provider before taking chlorella supplements.

Final Thoughts

• Chlorella is a green algae rich in chlorophyll just like its cousin spirulina.
• Chlorella benefits are many including detoxification from heavy metals and conventional cancer treatments, boosting the immune system and skin health, helping with weight loss, lowers blood sugar and cholesterol levels, and fighting cancer.
• It’s also commonly used as a natural remedy for boosting energy and mental function.
• In the comparison of chlorella vs spirulina vs chlorophyll, the winner can really be a matter of personal preference; they are definitely all beneficial and in many similar ways.
• Chlorella powder and spirulina powder can both be easily be added to any smoothie recipe. They can also be used in soups, desserts and more!

The post Chlorella Benefits for Detoxing, Cancer & Weight Loss appeared first on Dr. Axe.

Considering how vital the healthy fat docosahexaenoic acid (DHA) is, it’s no wonder more people are taking DHA supplements to support their nervous system, heart and brain than ever before.

Fortunately, as studies continue to demonstrate the importance of DHA for both adults and children, supplements and foods that provide docosahexaenoic acid are becoming more widely available. This means it’s now relatively easy to include sources of DHA in your diet regularly, especially the richest food sources of omega-3s like wild-caught fish, such as salmon, sardines and herring.

If you’ve ever tried to buy fish oil or algae supplements before, you’re probably aware of just how many options there now are to choose from. In addition to eating oily fish, DHA supplements are recommended for most people  — whether you’re pregnant, looking to give docosahexaenoic acid to your child or you’re an adult who wants to maintain healthy cognitive function as you age.

Below we’ll cover the benefits of DHA, the best food sources and what types of DHA/fish oil supplements to look for.

What Is DHA?

Docosahexaenoic acid is a polyunsaturated omega-3 fatty acid found throughout the body that is important for normal brain function, including growth and development of the infant brain.

It is a major structural fat, making up 97 percent of the omega-3s found in the brain and 93 percent of the omega-3s found in the retina of the eyes. It is also a key component of the heart.

Docosahexaenoic acid is the prominent structural fatty acid found in the grey matter of the brain and retinal tissues in humans. Granule neurons in the hippocampus (the part of the brain that is primarily associated with memory) continue to proliferate throughout life. The formation of these newly proliferated cells in the hippocampus helps explain why dietary DHA is crucial for the maintenance of learning and brain function in older age.

Benefits

How exactly does DHA impact our health, and what are the benefits of obtaining it from supplements and foods?

1. Supports the Nervous System

Having adequate intake of DHA is important in adults when it comes to the health and function of the brain. It is also needed for proper brain growth and development in infants, as well as maintaining normal cognitive function into older age.

Humans obtain DHA primarily from their diets because we only have the capacity to synthesize a limited amount. The brain actually prefers DHA to other fatty acids, so uptake of it is higher than other fats. DHA turnover is also very fast, which means the brain needs a steady supply.

2. Supports Fetal/Infant Development

Why is DHA good for babies? Infants acquire it in utero during pregnancy and from breast milk. Neural function and integrity can be damaged permanently by deficits of omega-3 essential fatty acids during fetal and neonatal development. The DHA in the cerebral cortex starts to increase with age, primarily due to the length of breastfeeding.

Studies suggest that one long-term benefit of infants with higher levels of DHA is faster development of behavioral functions. Specific DHA deficits may lead to learning impairment because docosahexaenoic acid is involved in cell signaling.

If a mother is healthy and consumed dietary docosahexaenoic acid or DHA supplements, a breastfed baby should be able to get enough DHA from the mother’s breast milk. Infant formulas may or may not supply DHA, so it’s important to read labels carefully if you plan to formula-feed your infant.

During the last 50 years, many infants who were formula-fed lacked DHA and other omega-3 fatty acids. Some speculate that this has contributed to the rise in learning disabilities, including ADHD, though more research is needed to verify this.

Still, recent studies have found that lower levels of omega-3s are found in ADHD patients’ blood compared to those without ADHD, and it appears omega-3 supplements may help prevent ADHD.

3. Supports Vision and Eye Health

DHA plays a major role in the development of proper visual function in infants. Studies with both premature and full-term infants suggest that an adequate supply of docosahexaenoic acid, sourced either from breast milk or DHA-fortified formula, is associated with better visual function and more rapid visual development, which is why docosahexaenoic acid is an important eye vitamin.

The retina contains a high concentration of DHA, which enhances visual function, fluidity of photoreceptor membranes and retinal integrity. Many studies demonstrate that docosahexaenoic acid has a protective role in the retina.

Experts now tell us that from a nutritional standpoint, older individuals who tend to have a higher than optimal omega-6/omega-3 ratio should make an effort to increase DHA  consumption (from food and/or fish oils) to help protect their vision.

4. Treats Rheumatoid Arthritis Symptoms

Low DHA levels have been found to be associated with development of rheumatoid arthritis, an autoimmune inflammatory disease that negatively affects joints and leads to the destruction of bone and cartilage. DHA reduces inflammation in the body, so it may help decrease damage, swelling and pain in the joints of people with rheumatoid arthritis.

Studies have found that the Japanese population, which eats a larger quantity of DHA-rich foods compared to many other countries, has a lower incidence of rheumatoid arthritis. One case-controlled study showed that subjects who consumed two or more fish meals per week had a 43 percent reduced risk of developing rheumatoid arthritis as compared to those who consumed less than one serving of fish per week.

5. Improves Memory

In the journal Applied Physiology, Nutrition, and Metabolism, findings from one study conducted with mice showed that memory cells in the hippocampus could better communicate with each other and perform faster relay messages when DHA levels in that region of the brain were increased. This make foods with docosahexaenoic acid strong brain foods.

Researchers believe that DHA supplements may facilitate synaptic plasticity (the ability of synapses in the brain to strengthen or weaken over time, which affects learning and memory). This could explain why a diet enriched with docosahexaenoic acid is able to improve memory.

When the diet is supplemented with DHA or fish intake is increased, additional stores of the omega-3 fatty acid are deposited into the brain. This may help prevent declining DHA levels in the brain and changes in cognitive function that can occur with advanced age.

6. Lowers Risk for Heart Disease

Docosahexaenoic acid has been linked to a reduced risk of cardiovascular disease. DHA has anti-inflammatory effects, and higher intake may reduce blood triglycerides, risk of clots, blood pressure and cholesterol levels.

Fish oil containing DHA has been shown to help reduce triglycerides in the blood and decrease thrombosis, plus help prevent cardiac arrhythmias. DHA may also protect against endothelial dysfunction, which is a catalyst to cardiovascular disease. The American Heart Association recommends consuming fish, particularly fatty fish, at least two times per week to support overall heart health.

7. Improves Acne

According to the American Academy of Dermatology, acne is considered the most common skin condition in the U.S., affecting more than 50 million Americans annually. Acne breakouts can be painful and unpleasant to deal with, but fortunately DHA supplements and foods may be able to help.

Surprisingly, acne is considered a rare condition in non-Westernized countries, where a higher dietary intake of omega-3s compared to omega-6s is more common. In a case study conducted in Korea, individuals with acne consumed a diet that included more junk food and less fish oil than the control group. In Italy, it was discovered that the consumption of fish was correlated with protective properties against moderate to severe form of acne.

8. Exhibits Anticancer Effects

Docosahexaenoic acid taken alone or used in combination with chemotherapy can exert anticancer activity by causing apoptosis in human cancer cells. One study out of Italy reported that supplementation with two grams per day of fish oil for the first nine weeks of chemotherapy contributed to delay in tumor progression in colorectal patients.

Further research is needed to verify the cancer-fighting effects of DHA, but the results thus far are promising.

9. Eases Asthma Symptoms

Asthma is a chronic lung condition characterized by inflammation, airway hyper-responsiveness and obstruction. Allergic asthma is triggered by allergens, such as dust or pollen. Non-allergic asthma may be induced by exercise or may be occupational. Certain studies have found that children who eat fresh oily fish more than once per week have a reduced risk of developing asthma.

One study followed 4,162 American children for 20 years, documenting intake of omega-3 fatty acids as well as those who developed asthma. As a result, those with the highest intake of omega-3 fatty acids were 54 percent less likely to have asthma.

It was also observed that DHA was the most beneficial omega-3 for fighting asthma. Docosahexaenoic acid is known for regulating inflammatory processes and reducing the degree of inflammation. It is therefore not surprising to find that higher intake of DHA could prevent respiratory inflammation and the risk for asthma.

10. Boosts Immunity

In a study published in the Journal of Leukocyte Biology, researchers observed that omega-3 fatty acids enhanced B cells (a type of white blood cell) activity and could potentially increase gut immunity. Before this study, fish oil was thought to have a different effect on the immune system. This study challenges the notion that fish oil is only immunosuppressive, according to the authors.

The research was performed in mice, in which half were given a DHA-rich fish oil supplement for five weeks. As a result, the mice who were on the DHA supplement showed enhanced antibody production and cell activation.

DHA has also been shown to have protective effects against many chronic diseases related to immune dysfunction and inflammation, including “hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus, myocardial infarction, thrombosis and some cancers.”

11. May Help Treat Depression

DHA may be able to help reduce development of mood-related issues, including depression. Certain studies have found an association between depression and lower intakes of essential omega-3 fatty acids.

In a study where depressed patients were instructed to increase consumption of fish over a five-year period, occurrence of aggressive hostility and depression were reduced. In societies where the consumption of fish is increased, the rate of depression is typically lower.

Overall, the correlation between the prevalence of major depression and the fish consumption in different countries suggests that people tend to suffer from less depression when they consume more fish.

DHA Foods

What foods are high in DHA? Docosahexaenoic acid is primarily found in fatty, cold-water fish. It is also present in mother’s milk and available in lower amounts in meat and eggs.

Below are the best dietary sources of DHA:

1. Salmon — 2,477 milligrams per serving
2. Herring — 2,150 milligrams per serving
3. Tuna — 1,940 milligrams per serving
4. Mackerel — 1,673 milligrams per serving
5. Sardines — 1,463 mg per serving
6. Rainbow trout — 1,251 milligrams per serving
7. Halibut — 520 milligrams per serving
8. Oysters — 425 milligrams per serving
9. Mussels — 430 milligrams per serving
10. Anchovies — 411 milligrams per serving
11. Atlantic cod — 277 milligrams per serving
12. Egg yolks — 160 milligrams per serving

Women who are pregnant or planning to become pregnant should not eat high quantities of white albacore tuna, shark, tilefish, swordfish or king mackerel due to concerns about mercury consumption. It’s recommended that pregnant women consume no more than six ounces per week of these fish and instead get omega-3s from fish like salmon and sardines.

Supplements and Dosage

DHA supplements are available in several forms, including fish oil and vegetarian products that contain algal oil.

• Fish oil capsules (as well as cod liver oil and krill oil) provide both docosahexaenoic acid and eicosapentaenoic acid (EPA). When considering a fish oil supplement, the first thing to look at is the amount of total omega-3 contained per serving. It is important to consider the percentage of EPA and DHA in the supplement. The greater the percentage of EPA and DHA, the greater the benefits the supplement will have. The concentration per serving is superior in higher-quality supplements compared to those that are lower quality.
• Algae contains docosahexaenoic acid but doesn’t contain EPA. Supplements sourced from algae should be considered for vegans and vegetarians who lack DHA in their diets but don’t want to consume fish oil.

How much omega-3s do you need per day? The recommended intake of omega-3 fatty acids (DHA and EPA combined) can be achieved through supplementation and/or increasing consumption of oily fish.

If you regularly eat oily fish several times per week, this lowers or eliminates the need for omega-3 supplements. Women who are pregnant or breastfeeding should also consume at least eight and up to 12 ounces of a variety of seafood per week, especially those with low mercury content (like salmon or sardines).

When it comes to supplements, the dosage of omega-3s that you should take each day depends on your age and current health.

• The general recommended guidelines for taking a combined DHA and EPA supplement per day in healthy adults is 250 milligrams/day. The beneficial upper limit intake per day is approximately 500 milligrams.
• Even though DHA supplements are considered to be safe, taking more than two grams/2,000 milligrams a day is not recommended and does provide added benefits.
• For prevention of cardiovascular disease, 300–600 milligrams of DHA and EPA per day is recommended.
• For pregnant women or breastfeeding moms, it’s recommended to consume between 300–900 milligrams of combined DHA and EPA per day. Certain prenatal vitamins include DHA/EPA but not all. During pregnancy, women need about 200 milligrams of docosahexaenoic acid each day to support a growing fetus.
• For people who are experiencing memory loss, trauma or other cognitive impairments, research shows that 900–1,700 milligrams of docosahexaenoic acid per day may help support cognitive health.

DHA vs. EPA vs. ALA

• Even though there are several different omega-3s, the vast majority of scientific research has focused on three: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is the type of omega-3 found in flaxseeds and walnuts; it cannot be converted easily to DHA and therefore has less beneficial effects.
• The form of omega-3 fatty acids found in fish are either docosahexaenoic acid or eicosapentaenoic acid — or a combination of the two.
• Most fish oil capsules contain both DHA and EPA.
• How much EPA and DHA do you need daily? A typical fish oil supplement provides about 1,000 milligrams of fish oil, usually containing about 180 milligrams of EPA and 120 milligrams of docosahexaenoic acid.
• Supplements with EPA may not be recommended for infants or small children because of the risk of upsetting the balance between DHA and EPA during early development.

DHA in Baby Formula

In the past, DHA was not usually found in infant formulas, but almost all brands of formula sold in the U.S. are now fortified with docosahexaenoic acid and arachidonic acid (ARA). This is good news considering that these fatty acids are an important part of baby nutrition.

What is ARA and what does it do? ARA is a long-chain polyunsaturated fatty acid that is usually obtained from foods, including fish (or fish oils), algae and fungi, eggs, and human breast milk. Like DHA, ARA accumulates in the brains and eyes of infants, helping with development.

What does DHA in formula do? Docosahexaenoic acid in baby formula is meant to help support cognitive development, protect against learning disabilities, aid in visual development and support healthy immune function.

Risks and Side Effects

Fish oil capsules that contain docosahexaenoic acid may potentially cause omega 3 side effects, such as loose stools, stomach upset, belching, unpleasant taste, bad breath, heartburn, nausea, gastrointestinal discomfort, diarrhea, headache and bad-smelling sweat.

Fish oil supplements may also increase the risk of excess bleeding and lower blood pressure. Omega-3 dietary supplements, including fish oil, have the potential to interact with medications, especially Warfarin (Coumadin®) and similar anticoagulants.

If taking blood-thinners or medication, a health care provider should be consulted before considering taking fish oil. Pregnant women should talk to their health care providers before taking fish oil supplements if they have any concerns about quality or adverse reactions.

Final Thoughts

• Docosahexaenoic acid is a polyunsaturated omega-3 fatty acid that is critical for optimal brain health and function at all ages of life. Having a healthy nervous system, healthy hair and skin, reduced cardiovascular and cancer risk and stronger immune system are few of the many benefits of DHA.
• Symptoms of docosahexaenoic acid deficiency can include fatigue, dry skin, poor memory, poor circulation, hair loss, heart problems, learning impairment, mood-related issues and behavioral problems.
• The best way to boost DHA consumption is by eating cold-water, fatty fish each week and by taking high quality supplements (fish oil).
• If you’re taking omega-3 supplements that contain DHA and EPA, take a daily dose that provides about 250–500 milligrams of DHA/EPA combined.

The post Top 11 DHA Benefits for the Brain, Skin, Eyes & More appeared first on Dr. Axe.

Taurine is a key amino acid involved in nearly every aspect of health, from heart health to brain function and beyond. Produced in the body and found naturally in a variety of food sources and supplements (including thermogenics), there are plenty of options to help you get your fix.

So where does taurine come from, what does taurine do, and is taurine bad for you?

Keep reading for everything you need to know about this important amino acid and the many potential taurine benefits that it can provide.

What Is Taurine?

So what is taurine? Taurine, or 2-aminoethanesulfonic acid, is a type of amino acid that is found in the body and is considered the most abundant amino acid in the heart, retina, skeletal muscle, brain and immune cells.

The word “taurine” stems from the Latin word taurus, which means bull or ox, because it was first isolated from ox bile in 1827 by German scientists Friedrich Tiedemann and Leopold Gmelin.

However, contrary to popular belief, there’s no association between taurine and bull sperm. In fact, it’s found in a variety of natural sources, both in the body and throughout the food supply.

Like other amino acids such as glutamine and proline, it is a conditionally essential amino acid. This means that the body is usually able to produce it on its own, except during times of illness and stress.

Like the ingredient guarana, L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits. It’s also widely available in supplement form, and may be beneficial for people at risk for taurine deficiency, including those receiving parenteral nutrition or those with chronic heart, liver or kidney failure.

Benefits

1. May Help Reduce the Risk of Heart Disease and Diabetes

Studies show that taurine may help reduce the risk of heart disease, thanks to its ability to decrease blood pressure and inflammation. In fact, according to a review published in Amino Acids, animal models suggest that a higher intake could help protect against heart disease and prevent fatty plaque build-up in the arteries.

Recent research shows that taurine exhibits an anti-inflammatory effect on cardiovascular disease, and it may even improve diabetes.

One study out of Japan found that taking 3 grams daily for seven weeks led to significant reductions in body weight and triglyceride levels, both of which are risk factors for heart disease. It also decreased the atherogenic index, a measure that is used to predict the risk of atherosclerosis and heart disease.

2. Possibly Helps Decrease Symptoms of Parkinson’s Disease

Studies indicate that taurine may help with the regeneration of brain cells, which could be beneficial for the treatment of neurodegenerative conditions like Parkinson’s disease.

Interestingly enough, research shows that people with Parkinson’s disease were more likely to have lower levels of taurine compared to a control group. Not only that, but lower levels were also associated with increased motor severity.

Although more research is needed on the potential taurine benefits for those with Parkinson’s disease, some research suggests that it could help reduce symptom severity by altering the activity of a specific enzyme involved in mitochondrial function.

3. Potentially Reduces Metabolic Syndrome

Metabolic syndrome is a group of conditions that increase the risk of heart disease, stroke and diabetes. These conditions include high blood pressure, excess belly fat, increased cholesterol or triglyceride levels and high blood sugar.

A 2016 review published in Food & Function analyzed a combination of human and animals studies, and reported that taurine was found to have “an efficient action against metabolic syndrome, which includes reducing triglycerides to prevent obesity, improving insulin resistance to regulate glucose metabolism, lowering cholesterol to prevent diet-induced hypercholesterolemia, and … reduce blood pressure.”

While more research is definitely needed, other research also indicates that it could be beneficial for preventing metabolic syndrome when paired with regular physical activity and a healthy, well-rounded diet.

 4. Aids Patients with Periodontal Disease

Taurine acts as an antioxidant, which means that it can help fight harmful free radicals and prevent oxidative stress in the body. (This means it may help fight hypertension and cardiac dysfunction.)

Some research also shows that it could be beneficial in the treatment of periodontal disease, which is a type of gum infection often caused by poor brushing and flossing.

One study conducted at Annamalai University in India found that administering taurine to people with chronic periodontitis reduced oxidative stress in the gums and blood, which could help promote healing and improve oral health.

5. May Improve Athletic Performance

Taurine has become a more commonly used athletic supplement, with many athletes looking to boost physical performance and enhance endurance.

In one study, eight middle-distance runners consumed 1,000 milligrams two hours prior to running, which was found to increase performance by an average of 1.7 percent.

Another study out of Japan showed that taurine supplementation was linked to improvements in strength and endurance, thanks to its ability to act as an antioxidant and protect against exercise-induced DNA damage.

Animal models and human studies have also found that taurine may help prevent muscle injury and increase fat-burning during exercise, both of which can be incredibly beneficial when it comes to boosting athletic performance.

Foods Containing Taurine

Taurine is naturally found in a variety of meat and dairy products. For most people, this means that if you eat a balanced diet, you probably get all you need.

It’s also found in cow’s milk-based infant formula and may be added as a supplement to non-dairy-based infant formula as well.

According to the Food and Drug Administration (FDA), the typical omnivorous diet provides between 9–400 milligrams of taurine per day. Dietary intake on a lacto-ovo vegetarian diet is estimated to be about 17 milligrams per day, and many vegan diets are completely lacking in this important amino acid.

However, except during times of extreme illness and stress, the body is able to produce taurine on its own, and some research suggests that the body may excrete less to conserve levels when intake is low as well.

Although it’s often found in sports drinks and supplements, there are plenty of natural sources of this important amino acid available as well. Here are a few of the top taurine sources:

• Meat and poultry — 11 to 306 milligram/100 grams wet weight
• Seafood — 11 to 827 milligrams/100 grams wet weight
• Dairy products — two to eight milligrams/100 milliliters
• Breast milk and infant formula — four to seven milligrams/100 milliliters

Supplement Dosage Recommendations

Taurine supplements are available in capsule or powder form. The taurine dosage can vary depending on a number of different factors, but most supplements contain between 500–1,000 milligrams per serving.

However, doses up to 3,000 milligrams have been shown to be safe and associated with minimal risk of side effects.

Be sure to talk to your healthcare professional before starting supplementation if you have any underlying health conditions. Additionally, consider starting with a lower dosage and working your way up to assess your tolerance and prevent adverse effects on health.

Many also recommend using a taurine supplement for dogs or taurine for cats to help prevent complications and improve outcomes for pets diagnosed with dilated cardiomyopathy (DCM). However, most pets can meet their needs for this important amino acid through diet alone, so talk to your veterinarian to determine if supplementation is right for your furry friend.

Dangers and Potential Side Effects

Although it has been deemed as generally safe to consume, it’s important to practice moderation with all supplements to prevent any potential taurine side effects. Consult with your doctor before starting supplementation, and when possible, simply get it through a balanced diet.

When consumed in energy drinks, the potential for taurine danger can increase. Energy drinks have been linked to serious safety issues, leading to the ban of this important amino acid in several countries.

However, it’s unclear whether these health issues could be caused by taurine itself or its combination with caffeine and other potentially harmful ingredients.

While some research in animals suggests that taurine could be beneficial for mental health disorders like depression and anxiety, other studies have found that it could worsen symptoms of bipolar disorder and mania. If you have any mental health conditions, talk to your doctor before starting supplementation.

Supplementation is also not recommended for those with kidney problems, as it could worsen kidney function and exacerbate symptoms. Women who are pregnant or breastfeeding should avoid use as well, as research is lacking on the healthy and safety of supplementation for these populations.

Finally, taurine may also act as a natural diuretic to increase water excretion from the body. Therefore, it may interfere with certain medications such as lithium, which can decrease its effectiveness.

Final Thoughts

• What is taurine? This conditionally essential amino acid is found throughout the body, as well as in food sources like meat, dairy and seafood.
• What is taurine used for? Potential taurine benefits include improved heart health, a reduced risk of metabolic syndrome, enhanced athletic performance, better oral health and decreased symptoms of Parkinson’s disease.
• Taurine for dogs and cats can also be beneficial for animals diagnosed with DCM. However, it’s best to talk to your veterinarian before starting supplementation.
• Although it’s generally recognized as safe, it’s not suitable for everyone and may cause issues for some people.
• While you can get this important amino acid from supplements, it’s always best to get your nutrition from whole food sources whenever possible.

The post Taurine Benefits for Athletic Performance & Heart Disease appeared first on Dr. Axe.

Take a look at the ingredients label of just about any energy-boosting supplement, in particular thermogenic supplements, and you may just spot guarana on the list. Derived from an Amazonian fruit, guarana has long been revered for its incredible effects on health. It has been used to treat a variety of ailments throughout history.

More recently, studies show that adding guarana to your routine could come with a pretty long list of benefits. It may help optimize memory, fight fatigue, improve heart health and do even more to keep you feeling your best. But there also are some guarana side effects to be aware of.

Here’s what you need to know about this ingredient and how it can impact your health.

What Is Guarana?

Guarana, also known by its scientific name Paullinia cupana, is a type of climbing plant that is native to the Amazon. This plant is prized for the seeds from its powerful fruit. It belongs to the soapberry family of plants and is closely related to longan fruit (also known as “dragon eye fruit”) as well as other fruit varieties like lychee and ackee.

The plant itself has large leaves and produces clusters of flowers. It also produces small fruits that are about the same size as a coffee bean and range in color from red to brown. The fruit contains black seeds that are covered by white arils, giving them a unique appearance that closely resembles an eye.

The seeds are very high in caffeine. They are often used as an additive in energy drinks or guarana soda brands like Guarana Antarctica. Because of the guarana seed caffeine content, the seeds may come with other health benefits besides boosting energy levels. In fact, studies show that guarana could do everything from enhance skin health to increase weight loss and more.

The word “guarana” is derived from the Guarani word guara-ná, which comes from another word that basically translates to “fruit like the eyes of the people.”

The fruit has a long history. It is deeply rooted in the mythology and culture of several indigenous South American groups. According to legend, the cultivation of this plant began after a deity killed one of the children from the village. In an effort to console the people, the deity then plucked out the left eye of the child and planted it in the forest. This is where wild guarana is believed to have first originated.

Benefits

1. Boosts Brain Power

Studies show that guarana can have a powerful impact on focus and memory. In fact, one study out of the Human Cognitive Neuroscience Unit at Northumbria University in the U.K. showed that low doses were able to improve both memory performance and alertness compared to a control group.

Similarly, another study conducted at Northumbria University compared the effects of guarana and ginseng and reported that guarana seed extract was able to significantly enhance task performance and attention to a greater extent than ginseng.

2. High in Antioxidants

Guarana fruit contains a wide range of potent antioxidants, including caffeine, tannins, saponins, theobromine and catechins. Antioxidants are beneficial compounds that can help fight free radical formation and prevent oxidative damage to cells. Not only that, but some research suggests that antioxidants can even protect against chronic conditions like heart disease, cancer and diabetes.

3. Fights Fatigue

Guarana is loaded with caffeine, with the seeds packing in a higher concentration of caffeine than even coffee beans. Caffeine acts as a stimulant and affects the activity of certain neurotransmitters in your brain to amp up energy levels. This is why beverages like coffee and energy drinks are often used as a quick fix for low energy and fatigue.

In addition to fighting physical fatigue, some research indicates that guarana can help reduce mental fatigue as well. One study published in the journal Appetite showed that taking it was able to decrease mental fatigue associated with sustained mental effort in participants. (5)

4. Promotes Regularity

Guarana has long been used as a natural remedy for both constipation and diarrhea. It helps promote regularity and soothe digestive distress. It’s high in caffeine, a compound that can help stimulate movement in the digestive tract to relieve constipation.

Plus, it’s also rich in tannins. Tannins are plant compounds that can prevent excess water from being excreted into the bowels to stop diarrhea fast.

5. Enhances Heart Health

Research shows that the guarana seed benefits heart health in several different ways. It can help prevent blood clots to reduce the risk of heart attacks and stroke, according to research out of the University of Cincinnati Medical Center.

Not only that, but it can also decrease the oxidation of LDL cholesterol in the blood. This can control the buildup of plaque in the arteries to prevent atherosclerosis.

6. Keeps Skin Glowing

Guarana makes a great addition to any natural skin care routine thanks to its content of both caffeine and antioxidants. Caffeine helps protect the skin against UV radiation. It also slows down photoaging of the skin and promotes circulation and blood flow.

One study published in the Journal of Cosmetic Dermatology showed that cosmetics containing guarana helped reduce skin sagging and minimized wrinkles underneath and around the eyes.

7. May Help Reduce Cancer Growth

Although current research is mostly limited to in vitro studies and animal models, preliminary evidence suggests that guarana could help effectively reduce the growth and spread of certain types of cancer cells. For instance, one animal study showed that administering it to mice reduced liver cancer proliferation by 58 percent and increased cancer cell death by nearly fivefold.

Other studies have had similar findings. Results show it may help decrease the growth of colon and breast cancer cells as well. What’s more, it may also enhance the activity of chemotherapy agents to help kill off cancer cells even more effectively.

8. Increases Weight Loss

Guarana is often used as a weight loss aid. In fact, there are many guarana weight loss products, pills and supplements to help ramp up fat-burning and shed extra pounds. This is partly due to its content of caffeine.

Caffeine has been shown to boost metabolism by up to 11 percent over a 12-hour period in research published in the American Journal of Clinical Nutrition. Plus, several in vitro studies also show that guarana may slow and inhibit the production of fat cells to help decrease body fat.

Supplement Uses

Guarana supplements are available in many different forms, ranging from guarana tea to guarana extract and beyond. Guarana seed powder is also often added to beverages and products advertised to help naturally boost energy levels. It’s often alongside a blend of other herbs and plants containing thermogenic properties.

Although there are no official guarana dosage guidelines available at present, most research shows that doses between 50–70 milligrams may be the most beneficial. Stick to this dosage to maximize the potential health benefits and minimize the risk of adverse side effects.

Risks, Side Effects and Dangers

Low doses of guarana are generally safe and come with minimal risk of adverse side effects. In fact, multiple animal models have found that it has a low toxicity, even when consumed regularly.

However, because of its caffeine content, it’s absolutely vital to keep intake in moderation. Not only is caffeine highly addictive, but it can cause several negative effects on health. It can even contribute to a caffeine overdose when consumed in large amounts.

Some of the most common side effects associated with guarana include symptoms like:

• Insomnia
• Anxiety
• Digestive issues
• Irregular heartbeat
• Headaches
• Restlessness
• Nausea
• Shakiness

If you notice these or any other side effects after consuming guarana, consider decreasing your dosage or discontinuing use altogether.

Women who are pregnant should limit or avoid guarana-containing products. Increased caffeine consumption may be linked to a higher risk of birth defects and preterm delivery.

Additionally, guarana is often used as an additive for unhealthy beverages. These include guarana energy drinks or guarana alcohol products. Drinks that this are often pumped full of unhealthy added sugar and extra ingredients. These products essentially negate any health benefits of guarana. They can actually do more harm than good when it comes to your health.

Guarana vs. Other Energy Drinks/Supplements

There are many individual ingredients or products known for their ability to increase energy levels, boost fat-burning and fine-tune focus. How do these ingredients compare? What sets them apart from one another?

Taurine is a type of amino acid that is found in the tissues throughout the body. It can also be produced in small amounts. It is available in certain foods, including meat, dairy products and seafood. It’s often added to energy drinks and supplements. It is believed to be associated with a number of health benefits, such as increased fat-burning during exercise and improved heart health.

Adderall, on the other hand, is a type of prescription medication used to treat attention deficit hyperactivity disorder and narcolepsy. It’s known for its beneficial effects on attention and focus. When abused or taken in high doses for prolonged periods of time, it may also cause addiction and trigger withdrawal symptoms, similar to caffeine.

Caffeine pills are gaining widespread popularity among consumers looking for a quick burst of energy, especially among those who simply don’t like coffee or other caffeinated beverages and prefer getting a quick dose of caffeine in supplement form instead. Caffeine pills boast all the same benefits of caffeine, such as reduced constipation and increased energy levels. However, they also come with the same set of side effects, which can include anxiety, restlessness and headaches.

Coffee and green tea can be enjoyed as is, but guarana is typically found in supplement form or processed guarana drink products, such as guarana soda.

In terms of caffeine content, guarana extract is significantly higher in caffeine than coffee. Some studies indicate that the seeds contain four to six times as much caffeine than coffee beans. Green tea is the lowest in caffeine among the three. It has just 35 milligrams in a single eight-ounce serving. That is nearly one-third of the amount found in coffee.

Final Thoughts

• Guarana is a type of plant native to the Amazon. It is commonly cultivated for its fruit and the caffeine-rich seeds it contains.
• Some of the potential guarana benefits include increased weight loss, enhanced brain function, better heart health and improved skin health. It may also help reduce the growth of cancer cells, fight fatigue and promote regularity.
• There are few differences between side effects of guarana vs. caffeine consumption. The most commonly reported symptoms include headaches, digestive issues, anxiety, restlessness and nausea.
• Because it’s high in caffeine, consumption should be kept in moderation. Energy drinks or sodas that contain it also contain extra sugar and other additives that can be harmful to health.
• If taking a guarana supplement, stick to 50–75 milligrams per day to maximize the potential health benefits and prevent adverse side effects. Try pairing it with other fat-burning foods for best results.

The post Guarana: Fat-Burning, Energy-Boosting Powerhouse or Dangerous Supplement? appeared first on Dr. Axe.

Research suggests that N-acetyl cysteine (NAC) — the supplement form of the semi-essential amino acid L-cysteine — is an effective, safe and low-cost treatment option for a range of conditions, including those that are both acute and chronic.

What are the benefits of taking NAC? Not only has been it been used for three decades as an effective mucolytic agent (mucous-thinner), but it also has uses including reducing inflammation, protecting the liver, and preventing/treating drug toxicity, insulin resistance, infertility due to PCOS and more.

What Is NAC?

N-acetyl cysteine, the supplement form of cysteine, is an amino acid that helps the body create and use protective antioxidants.

While cysteine is found in many high-protein foods, NAC is only obtained from taking supplements or prescription drugs.

Because the human body can create some NAC from other amino acids, particularly l-methionine and l-serine, it is considered to be a “semi-essential amino acid.” That means there isn’t a daily requirement of NAC that you must get from your diet, but getting higher amounts can benefit some people.

What is NAC used for? See the multiple potential NAC benefits below.

Benefits

1. Has Antioxidant Effects and Helps Form Glutathione

NAC is involved in the regulation of the glutamatergic system. In other words, as a precursor of L-cysteine, which results in glutathione biosynthesis, NAC (along with glutamine and glycine) is an amino acid that is needed to produce what’s arguably the most important antioxidant in the human body.

The most important N-acetyl cysteine mechanisms of action are its antioxidant and anti-inflammatory effects. These are due to its ability to increase glutathione levels, scavenge free radicals and reduce oxidative stress.

This is why it’s recommended as a potential treatment for different disorders resulting from free oxygen radicals, such as liver disease, Alzheimer’s, Parkinson’s and even cancer.

2. Can Help Support Pregnancy Outcomes

Is N-acetyl cysteine safe during pregnancy? Studies have shown no maternal or fetal harmful effects of NAC treatment.

Certain studies have even found that NAC used in combination with vitamin E, or vitamins A and E, and essential fatty acids can reduce reactive oxygen species (ROS) and lead to pregnancy rate improvements in those struggling to become and stay pregnant, especially women with PCOS.

This is because it increases levels of the antioxidant glutathione, which positively acts on insulin secretion and reduces insulin resistance, which is believed to be associated with PCOS.

According to an article published in Women’s Health Reviews, NAC seems to work as a therapeutic approach to improve the level of circulating insulin, as well as insulin sensitivity, in PCOS patients with hyperinsulinemia.

NAC also has anti-inflammatory effects that can improve pregnant and birth outcomes among women with infections, who are susceptible to experiencing preterm labors. Doses of about 0.6 grams of NAC daily can be taken orally along with progesterone after week 16 of pregnancy in order to protect against preterm birth recurrence.

Additionally, it can help treat acetaminophen overdose during pregnancy, which is the most common drug overdose reported among pregnant women.

3. Helps Treat Respiratory Issues by Breaking Up Mucus

NAC has the ability to reduce mucus secretions and phlegm, as well as to reduce coughing, wheezing and trouble breathing. This makes it helpful in treating conditions including chronic bronchitis (defined as the presence of chronic productive coughs for more than three months in two consecutive years), as well as colds and the flu.

In addition, there’s evidence that it can be an adjunct treatment for chronic obstructive pulmonary disease (the fourth-leading cause of death in the U.S.) and emphysema.

4. Protects the Liver and Kidneys

When it comes to promoting detoxification, what is N-acetyl cysteine good for? In addition to protecting the organs from free radical damage, another use is helping control side effects associated with taking doses of certain medications/drugs, especially acetaminophen.

NAC is an effective way to help treat emergency acetaminophen toxicity and acute liver failure.

NAC injections can be given to reduce harmful effects of overdosing on the liver and kidneys. It seems to counteract toxicity of chemicals in several ways:

• due to its dual role as a nucleophile and as a -SH donor
• by replenishing glutathione
• by reducing N-acetyl-pbenzoquinonimine
• by performing hepatoprotective actions related to its antioxidant properties

It works best for reducing toxicity when taken within eight to 10 hours of an overdose. Patients that ingest NAC within eight hours typically get well and have less than a 10 percent rate of occurrence of hepatotoxicity, and they have a low chance of suffering from any serious liver/kidney damage.

5. Has Mood-Lifting/Stabilizing Effects

An imbalance of glutamate is believed to be one contributing factor to mood and cognitive conditions. Because it has an impact on levels of the neurotransmitter glutamate in the brain, NAC for anxiety, depression and other mental health conditions may be a useful complementary treatment.

It’s particularly been shown to have positive therapeutic impacts on psychiatric syndromes that are either characterized by oxidative stress or impulsivity and compulsivity.

According to a Psychology Today article:

There have been many studies of this compound, including neuroimaging studies, and it has been investigated in innumerable disorders — depression, bipolar disorder, OCD, PTSD, schizophrenia, addiction, eating disorders, Alzheimer’s disease, and addiction.

While there’s still a need for more research showing how NAC works in the brain, there’s evidence that NAC seems to help with ruminations (difficult-to-control extreme negative self-thoughts). It can help make these thought patterns less distressing and less likely to evoke serious worry or fear and to trigger depression.

6. May Help Stop Cancer Development

Although it hasn’t been shown to be a cancer treatment, there’s evidence that NAC can defend against cancer by neutralizing free radicals that cause damage to DNA. In animal studies, animals fed with NAC experience less cellular damage and fewer lung, colon and bladder tumors compared with those fed a normal diet.

Memorial Sloan Kettering Cancer Center states that “NAC interferes with tumor invasion, metastasis, and blood vessel growth in lab experiments, however it’s not known how well these effects carry over to humans.”

Clinical studies show there are several ways in which NAC can help defend against certain types of cancer. These include:

• regulating the expression of genes that are involved in oxidative stress and inflammation pathways
• increasing antioxidant status
• reducing production of inflammatory cytokines and proteins

Additionally, it can be used to help cancer patients overcome the adverse effects associated with certain drugs and treatments.

7. Defends Against Metabolic Disorders

As mentioned above, NAC improves insulin sensitivity and can help those who are susceptible to developing metabolic disorders.

Related: NAD Supplement Benefits & Ways to Increase Levels Naturally

How to Use NAC Supplements

NAC is an over-the-counter supplement that can be purchased at your local health food store in capsule/tablet form. It’s also available by prescription in injection form.

While cysteine (a sulfur-containing amino acid) is found in foods including chicken, turkey, other meats, garlic, yogurt and eggs, NAC is only acquired by taking supplements or drugs.

There isn’t a daily requirement for NAC or an agreed upon “optimal dose” for NAC supplements. Experts recommend taking an adequate dose for several months and carefully keeping track of its effects on key symptoms — this way you know if it’s helping and how much you need.

Below are general NAC dosage recommendations depending on the symptoms/conditions you are treating:

• Between 600–1,800 milligrams of a NAC supplement daily seems to be effective against many conditions; 600-milligram capsules taken two to three times a day is the recommended dosage to start with.
• There’s evidence that 2,000 milligrams is safe for most adults.
• Higher doses may be needed to treat certain chronic and degenerative diseases, including COPD, impaired glucose control and cancer. For example, doses of about 2,800 milligrams per day for up to three months seem to be effective for adults with COPD, according to some studies.

How long does it take for NAC to work?

This depends on the condition it’s being used to treat, the individual and the dosage taken.

It can work within hours to help treat overdoses and toxicity when given intravenously. It may take up to several months to work for other conditions, although it may work within several weeks for some people.

When should you take NAC, morning or night?

It can be taken any time of day that is most convenient. NAC is available in 500-, 600-, 750- and and 1,000-milligram tablets. You will likely need to divide up your dose and take it twice or three times daily to see results, so consider taking it once it in the morning and again at night.

Risks, Side Effects and Interactions

Is NAC dangerous? While it’s safe for most people to take, some drug interactions and negative reactions are possible. Overall, most experts believe that the use of NAC yields potential benefits that outweigh potential risks.

What are the side effects of NAC? Potential NAC side effects can include:

• indigestion/upset stomach
• diarrhea
• fatigue and drowsiness
• sweating
• skin rash

It might not be safe for people with asthma, bleeding problems or anyone taking nitroglycerin, including blood thinners and certain blood pressure medications. If these apply to you, check with your doctor before using NAC supplements to discuss any possible interactions.

Is NAC hard on the kidneys? Can NAC cause liver damage? In very high doses any supplement is capable of contributing to liver or kidney problems — however, as explained above, generally NAC is considered protective of the liver and kidneys, not a harm to them.

Final Thoughts

• N-acetyl cysteine (NAC), the supplement form of the amino acid cysteine, can help the body create and use protective antioxidants, especially glutathione (the so-called “master antioxidant”).
• N-acetyl cysteine protects the liver and kidneys and improves detoxification pathways, in addition to having anti-inflammatory effects. This is why NAC injections are used to help reverse drug overdoses and toxicity.
• Other benefits include treating respiratory conditions, PCOS, infertility, metabolic syndrome and certain types of cancers.
• N-acetyl cysteine is not available in foods, but cysteine is. NAC is only obtained from taking supplements or prescription drugs.
• A standard dose is between 600–1,800 milligrams per day, although higher doses around 2,000 milligram/day have also been shown to be safe.

The post N-Acetyl Cysteine: NAC Supplement for Many Conditions appeared first on Dr. Axe.

Do omega-3 supplements have side effects? Can taking omega-3 be harmful? It is possible to experience unwanted and even alarming omega-3 side effects (mainly, when you take too much). So why do some people take omega-3 fatty acids in the first place?

The potential benefits of omega 3s are plentiful and well-studied. We know that there are omega 3 benefits for women and children, omega-3 benefits for men, omega-3 benefits for skin, omega-3 benefits for hair… the list goes on and on.

Omega-3 fatty acids cannot be made by the human body. This is why many people turn to supplements, especially if they have a hard time getting enough omega-3s in their diets. Some top positive health effects of omega-3 fatty acids include lower triglyceride and cholesterol levels, decreased blood pressure, reduced plaque buildup in the arteries, and a lesser risk of heart attack, abnormal heart rhythm and stroke.

As you can see, there is a lot to love about these essential fatty acids, but it’s also important to be aware of potential side effects and how you can avoid them. I’m about to answer some very key questions including:

• How much omega-3 should you have a day?
• What are the negative effects of fish oil?
• How can I reap the benefits of omega-3s while avoiding side effects?

Top Omega-3 Side Effects

Possible side effects of omega-3 can include both negative and positive side effects.

Some of the top positive omega-3 side effects include:

• Improved heart health
• Mental health support
• Reduced inflammation
• Autoimmune disease management
• Potentially lower cancer risk
• Bone and joint support
• Improved sleep
• PMS symptoms aid
• Anti-aging
• And more

However, there are also some negative omega-3 side effects, which tend to occur when getting too much of this fatty acid, including the following:

1.  Fishy Taste or Fishy Breath

Omega-3 fatty acids side effects can vary depending on the source of omega-3s in the supplement you take. If you take fish oils as your source of omega 3s, then it is possible to experience some fishy side effects.

Side effects of fish oil pills and omega-3 krill oil side effects can include a fishy aftertaste or even fish breath. This is often due to a poor-quality product that is rancid. While it’s normal for fish oil supplements to smell or even taste like fish, they ideally should not leave behind this taste and odor, but it is definitely a possible common side effect.

2. Digestive Issues

Omega-3 bad side effects can include digestive troubles, including nausea, bloating, burping, stomach upset and loose stools. These possible digestive omega-3 side effects are more likely and/or worse with higher doses of fish oil.

Omega-3 capsules side effects can also include burping. Some people find liquid fish oil supplements easier on their digestive systems. With the lack of a capsule, absorption of liquid fish oils by the body can be faster and easier.

3. Abnormal Bleeding

If you begin having nosebleeds or bleeding gums after supplementing with omega-3s, you may be experiencing abnormal bleeding. This is one of the possible side effects omega-3 supplements can cause in users.

A 2013 study reveals possible omega-3 supplements side effects can include decreased blood clotting in healthy adults taking 640 milligrams of fish oil daily. Overall, the researchers conclude that higher doses of omega-3s are a more suitable recommendation for patients with heart disease rather than healthy subjects.

The possibility of abnormal bleeding is exactly why people on blood thinners are warned not to take omega-3s without talking to their doctors first.

4. Decrease in Immune System Function

Omega-3s have impressive anti-inflammatory effects that can help a wide range of health concerns. However, high doses of fish oil may possibly lower activity of the immune system, which can decrease the body’s ability to fight off infection.

A scientific review published in 2013 found that “excess amounts of omega-3 fatty acids can alter immune function sometimes in ways that may lead to a dysfunctional immune response to a viral or bacterial infection.” This possible side effect is especially concerning for anyone with a compromised immune system as well as the elderly.

5. Vitamin A Toxicity

One of the possible omega-3 fish oil side effects, particularly of cod liver oil, is vitamin A toxicity. Cod liver oil certainly has its health benefits, but you do want to be careful that it’s a good fit for you and that you don’t take too much. Just one tablespoon of cod liver oil contains around 270 percent of most people’s daily needs for vitamin A.

Vitamin A is a fat-soluble nutrient. That means that when taking excess vitamin A, it gets stored in our bodies (mainly in the liver). Levels of vitamin A can then accumulate and sometimes lead to dangerous toxicity.

According to the National Institutes of Health, chronic intake of excess vitamin A can lead to increased intracranial pressure, dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death.

How Much Is Too Much Omega-3?

Ideal amounts of omega-3s can vary from person to person depending on a number of factors, including age and health concerns. Ask your health care provider about an ideal dosage for your needs. In general, how much omega 3 per day? Taking more than three grams of fish oil each day may prevent healthy blood clotting and increase the risk of bleeding.

According to the Mayo Clinic, it is not clear if people with fish or shellfish allergies can safely take fish oil. It’s always best to talk to your health care provider before taking omega-3 supplements, especially if you have any fish/shellfish allergies.

What about Lovaza? Lovaza is a brand name of omega-3-acid ethyl esters. Common omega 3 acid ethyl esters side effects may include back pain, upset stomach, burping, skin rash, and an unusual or unpleasant taste in your mouth. Very serious side effects can include easy bleeding/bruising, black or tarry stool, or vomit that looks like coffee grounds.

It’s also important to note that fish oil can possibly interact with anticoagulant and anti-platelet drugs, herbs and supplements; blood pressure drugs, herbs and supplements; contraceptive drugs; weight loss drugs like orlistat (Xenical, Alli); and vitamin E. Talk with your healthcare provider before combining omega-3 supplements with any of these.

How to Prevent/Overcome Omega-3 Side Effects

The best way to prevent unwanted omega-3 side effects and omega 3 6 9 side effects is not to take more of a supplement than recommended by the manufacturer and/or your health care provider.

Another way to avoid unwanted side effects is to obtain these important fatty acids from high omega-3 foods on a regular basis, including wild-caught fatty fish, chia seeds, walnuts and flaxseeds. To avoid unwanted side effects of omega-3 fish oil, eating a diet rich in fatty fish like salmon and sardines is another option.

Buying a high-quality omega-3 supplement can also help lower unwanted side effects, like an unpleasant aftertaste. For example, not all fish oils are created equal. Many fish oils are very processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold and can easily go rancid. Look to purchase a fish oil in triglyceride form that also contains antioxidants to preserve them like astaxanthin or essential oils.

Risks and Side Effects

Since the body can’t make omega-3 fatty acids on its own, supplements can be a very beneficial and effective way for some people to include these important nutrients in their diets. However, it’s important that you take omega-3 supplements correctly and safely by not exceeding recommended dosages.

Too much omega-3 side effects can more commonly include a fishy aftertaste, bad breath, indigestion, nausea or loose stools. More concerning but less common omega-3 side effects can include abnormal bleeding, compromised immune function and vitamin A toxicity (cod liver oil). Most of these side effects can be avoided by not taking too high of a dosage.

To avoid unwanted omega-3 side effects in general, you should never take more of a supplement than recommended by the manufacturer/your health care provide. You should also purchase high-quality supplements that can help to avoid some unwanted side effects, such as a fishy aftertaste from fish oil supplements.

Eating a diet rich in omega-3s on a daily basis is always a great and safe way to obtain these essential fatty acids, especially if you don’t do well with omega-3 supplements. Always check with your health care provider before starting an omega-3 supplement of any kind, especially if you are pregnant, nursing, diabetic, being treated for a medical condition or currently take other medication/supplements.

The post Omega-3 Side Effects & What They Mean appeared first on Dr. Axe.

Have you heard of the amino acid phenylalanine? This crucial compound is absolutely vital for several aspects of health and plays a central role in maintaining normal growth and development.

It’s also important for the synthesis of certain hormones and neurotransmitters that are involved in regulating mood and body weight.

So what is the purpose of phenylalanine? Is phenylalanine the same thing as aspartame, and does phenylalanine increase dopamine?

Keep reading for everything you need to know about this essential amino acid.

What Is Phenylalanine? (Role in Body)

According to Merriam-Webster, the official phenylalanine definition is “an essential amino acid C₉H₁₁NO₂ that is converted in the normal body to tyrosine.” Much like other amino acids like L-alanine, arginine and leucine, phenylalanine is considered an important building block that is used to form the proteins that your body needs to function and thrive.

Because it’s considered “essential,” your body is unable to produce it on its own and needs to obtain it from food or supplemental sources instead.

“Phe” is the official phenylalanine abbreviation. Chemically speaking, the phenylalanine structure is aromatic, and it’s considered neutral.

Is phenylalanine polar? Because of its benzyl side chain, the Phe amino acid is considered non-polar and hydrophobic.

This amino acid is used to make many other important compounds, including tyrosine, dopamine, norepinephrine and epinephrine. Emerging research also shows that this key amino acid could play a role in the treatment of several conditions, including depression, Parkinson’s disease and chronic pain.

There are some who may have issues with phenylalanine metabolism, however, and may not be able to process or break it down efficiently. For these individuals, consuming excess amounts can cause serious side effects, ranging from seizures to developmental delays and beyond.

Benefits

1. Used to Produce Other Compounds

Like other amino acids, phenylalanine plays a vital role in the production of other key compounds that are important to health. For example, it’s used to produce dopamine, a neurotransmitter that is involved in learning, memory and emotion.

The body also converts phenylalanine to tyrosine, an amino acid that aids in the synthesis of proteins. It’s also involved in the production of norepinephrine and epinephrine, both of which are neurotransmitters released by the body in response to stressful situations.

A deficiency in this important amino acid can cause a long list of symptoms, including confusion, depression, memory loss and low energy levels.

2. May Reduce Symptoms of Depression

One of the top L-phenylalanine benefits is its ability to improve mood and protect against depression. Although more research is needed, some studies have found that it could have powerful mood-boosting properties.

In fact, a study published in the Journal of Neural Transmission found that administering 75–200 milligrams of DL-phenylalanine per day to 20 people improved several symptoms of depression, including overall mood and agitation. Another study found that combining L-phenylalanine with L-deprenyl, a medication used to prevent the breakdown of dopamine, had a beneficial effect on symptoms of depression in 90 percent of outpatient participants.

3. Relieves Chronic Pain

Some research has found that phenylalanine could act as a natural pain reliever to help reduce and manage chronic pain. One study even reported that it has been shown to have analgesic properties in both human and animal trials, noting that it may help reduce pain caused by a variety of conditions.

Another animal study showed that injecting horses with a combination of amino acids, including D-phenylalanine and D-leucine, helped reduce chronic pain by preserving the activity of specific endorphins in the brain.

4. May Promote Weight Loss

Does L-phenylalanine help with weight loss? While more studies on the link between L-phenylalanine and weight loss are definitely needed, some emerging evidence shows that phenylalanine could have a big impact when it comes to your waistline.

A study conducted by the Department of Gastroenterology at St. Bartholomew’s Hospital in London actually found that administering L-phenylalanine to 10 participants before meals reduced food intake and increased levels of cholecystokinin (CCK), a hormone that stimulates digestion and helps keep appetite under control. Another in vitro study in the American Journal of Physiology had similar findings, noting that phenylalanine was able to increase secretion of CCK, which could potentially aid in weight loss.

Risks and Side Effects

Is phenylalanine bad for your health? For most people, it’s safe and associated with very few adverse side effects.

Although it’s found naturally in many foods, it’s also sometimes added to products as well. Like other amino acids, phenylalanine is generally recognized as safe by the Food and Drug Administration when used as a food additive.

In supplement form, it has been shown to be well-tolerated in doses up to 45 milligrams per pound of body weight. Some of the most common side effects associated with high doses include nausea, heartburn, fatigue, headaches, constipation and anxiety.

Phenylalanine supplements are not recommended for women who are pregnant or breastfeeding, as research is limited on the safety for these specific populations. Those with schizophrenia should also avoid taking phenylalanine as it may cause tardive dyskinesia, a disorder characterized by involuntary and repetitive movements.

Furthermore, those with phenylketonuria (PKU) need to be mindful of phenylalanine intake. PKU is a birth defect and form of phenylalanine hydroxylase deficiency that impairs the body’s ability to process phenylalanine efficiently, resulting in a buildup in the blood.

Why is phenylalanine buildup bad, and what happens when phenylalanine accumulates in the body? Left untreated, PKU can cause growth failure, seizures, developmental delays and mental disability.

Phenylketonurics are generally advised to follow a low-protein, low-phenylalanine diet, which helps limit their intake of foods with phenylalanine to prevent side effects.

Is phenylalanine bad for diabetics? And is this amino acid safe and effective for the general population?

For most adults, there are very few phenylalanine dangers or side effects to consider. In fact, this amino acid is an important part of the diet and essential for the production of several hormones and neurotransmitters.

However, it is important to get your this amino acid from natural sources rather than artificial sweeteners like aspartame.

What are the negative effects of aspartame? There’s a lot of controversy about potential aspartame dangers, with research suggesting that non-nutritive sweeteners may impact cancer growth and gut health.

Other possible aspartame effects include alterations in brain function and metabolic health.

Those with PKU also need to be mindful of their intake. This disorder impairs the body’s ability to process phenylalanine efficiently, which can cause excess levels to build up in the blood.

Potential phenylalanine effects for those with PKU may include mental disabilities, developmental delays and seizures.

Taking phenylalanine or dopamine supplements is not recommended for those taking other psychiatric medications or women who are pregnant or breastfeeding. It’s also not recommended for those taking Baclofen, as it may decrease its absorption.

As an antispasmodic medication, Baclofen uses include treating muscle spasms, stiffness and pain.

Foods and Supplements

Phenylalanine is found naturally in a wide array of food sources, including both plant-based and animal-based protein sources. Meat, fish and poultry are a few of the most common foods high in phenylalanine, along with eggs, nuts, seeds and soy products.

Rather than focusing on filling your plate with phenylalanine foods, however, it’s best to simply focus on incorporating a variety of nutrient-dense protein foods into your diet.

As a food additive, you can also find phenylalanine in gum, soda and other diet products. This is because phenylalanine is found in aspartame, which is often used as a calorie-free sugar substitute in many low-calorie products.

What is aspartame? Is aspartame bad for you?

Aspartame is an artificial sweetener made up of aspartic acid and phenylalanine. Although it has been approved for use by the FDA, serious questions have been raised regarding its safety.

In particular, aspartame and other artificial sweeteners have been studied for their potential effects on metabolic health and the gut microbiome, as well as their role in other issues like cancer and mental disorders. Fortunately, it’s easy to find gum without aspartame, and there are plenty of other natural sugar substitutes you can enjoy instead as part of a healthy diet.

Phenylalanine supplements are also available for those looking for methods for how to increase dopamine with supplements. These supplements are usually found in powder or capsule form and have several potential uses. They are primarily used to boost mood and mental clarity.

How to Use It (and Proper Dosage)

Ideally, you should be able to meet the majority of your amino acid needs through food sources alone. If you do opt to take a phenylalanine supplement, be sure to use only as directed, and consult with your doctor if you’re taking other medications or have any underlying health conditions.

These supplements are not recommended for those using antidepressants or other psychiatric medications, as they may cause adverse side effects or interactions.

It’s best to take supplements on an empty stomach, about an hour or so before eating to maximize absorption. Most supplement manufacturers advise taking around 1,000–1,500 milligrams daily,  which is typically divided into three or four smaller doses.

Recipes

Looking for an easy way to get your fix of natural dopamine by upping your intake of phenylalanine? Try incorporating a few of these high-protein, dopamine foods into your daily diet:

• Vegetarian Pozole Verde with Fava Beans
• Salmon Patties with Almond Flour Crackers
• Huevos Rancheros
• Thai Coconut Chicken Soup
• Buddha Bowl with Flank Steak and Cashew Sauce

Final Thoughts

• The phenylalanine amino acid is an essential amino acid that is important for growth and development as well as the production of several neurotransmitters and hormones.
• Some studies suggest this amino acid could promote weight loss, reduce chronic pain and protect against depression.
• In addition to being found in protein foods, it’s also a component of aspartame. For this reason, you can find it in soda, chewing gum and many diet products.
• However, because of the potential aspartame dangers, it’s best to meet your needs primarily through whole food sources instead.
• This amino acid is found naturally in many food sources and can be safely consumed by most people without any adverse effects. However, those with PKU need to limit their intake and follow a special low-protein diet to keep blood levels normal.

The post Phenylalanine Benefits for Mental Health (Plus, Dosage and More) appeared first on Dr. Axe.

People living in parts of northern Europe have been using cod liver oil for centuries to enhance immunity and protect them from dark, long winters. They have also used cod liver oil as a natural solution for rheumatism, aching joints and stiff muscles.

The primary source of cod liver oil was eating the fresh livers of Gadus morhua fish. While not very appetizing to most people, traditional populations felt it was worth it to benefit from cod liver oil’s numerous health-promoting effects.

What Is Cod Liver Oil?

Cod liver oil is a nutrient-dense source of essential vitamins, including vitamin D and vitamin A as well as anti-inflammatory omega-3 fatty acids. Considering most people don’t eat enough anti-inflammatory foods that provide both vitamin D and omega-3s — important nutrients that play a crucial role in cardiovascular, hormonal, immune, reproductive and neurological health — many adults and children can benefit from regularly supplementing with cod liver oil.

Cod liver oil comes from, you guessed it, cod liver! You can consume the oil either from eating fresh cod liver or, more commonly, from taking over-the-counter supplements. Each teaspoon of cod liver oil contains about 41 calories and 4.5 grams of fat, split between monounsaturated, saturated and polyunsaturated fatty acids.

The most beneficial aspect of taking cod liver oil is that it contains high levels of omega-3 fatty acids, the same type found in oily fish or seafood like salmon, mackerel and sardines. It’s also one of the few and best vitamin D–rich foods.

Benefits

1. Source of Anti-Inflammatory Omega-3 Fatty Acids

Cod liver fish oil is one of nature’s richest sources of omega-3 fatty acids, called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Due to their natural anti-inflammatory properties, omega-3s are often used to treat a variety of symptoms naturally, from coronary heart disease risk factors to depression or arthritis pain.

There are many studied benefits of omega-3 supplements or foods, including protecting and improving heart health, battling mental disorders and decline, reducing inflammation, fighting autoimmune diseases, lowering cancer risk, supporting the growth of healthy bones and joints, improving sleep quality, benefiting child growth and development, fighting menstrual pain, lowering the risk of macular degeneration, and improving skin health as you age.

The problem is that the vast majority of Americans have an imbalance of omega-3 to omega-6 fats in their diet. Omega-6 fats aren’t necessarily bad for you, but if they are consumed in large amounts without omega-3s, they cause inflammation, which is at the root of most diseases.

A healthy ratio is ideally around 2:1 omega-6 to omega-3 fats, but many people on the Standard American Diet (SAD) consume five to 10 times more omega-6 fatty acids than omega-3s. Omega-3 deficiency is on the rise because of the overconsumption of processed foods, fast or fried foods that contain refined vegetable oils (like soybean oil, canola oil, cottonseed oil and corn oil) filled with omega-6s. Supplementing with omega-3-rich cod liver oil is one way to lower inflammation and tip your fatty acid ratio back in favor of better health.

2. Supplies Critical Vitamin D

Vitamin D acts more like a hormone in the body than a vitamin, since it affects neurotransmitter functioning, heart health and inflammatory responses. Synthesized by your own skin when you’re exposed to the sun’s UV light, the best ways to get enough vitamin D are to spend a little time outdoors without sunscreen and to eat vitamin D-rich foods.

Not only does vitamin D play a part in healthy bone metabolism, but it supports important functions of all of our cells. Because low vitamin D levels can interfere with our cells’ ability to multiply and replenish, vitamin D deficiency might increase the risk of becoming sick short-term, or, even worse, developing a chronic autoimmune disorder, cognitive or cardiovascular disease, diabetes, osteoporosis or cancer.

Many adults and children don’t get enough regular sun exposure year round due to living mostly indoor lifestyles, which is why vitamin D is a vital component of most multivitamins. One researcher reviewing the prevalence of vitamin D deficiency states in his 2008 review that “Vitamin D deficiency is now recognized as a pandemic.” Low levels of vitamin D are associated with rickets in children, osteopenia, osteoporosis (and related fractures), cancer, autoimmune diseases, high blood pressure, diabetes, rheumatoid arthritis, mental illness, autism and tuberculosis.

High doses of vitamin D taken alone might have potential side effects, which is why it’s now recommended to take vitamin D in combination with synergistic vitamin A and omega-3 fatty acids, such as how it’s found naturally in vitamin D–rich foods including cod liver oil.

3. Great Source of Vitamin A

Vitamin A is an important antioxidant that reduces oxidative stress (also called free radical damage) and, therefore, inflammation levels. It’s tied to the prevention of eye-related disorders, supports brain health, helps fight cancer and is important for hormone production. While most people eating a pretty well-balanced diet get enough vitamin A daily, deficiency is a risk for some people eating highly processed foods or not enough calories in general.

Recently, supplementing with vitamin A has come under debate, since high levels are thought to actually be harmful and potentially toxic, causing a condition known as hypervitaminosis A. However, this is generally caused by high-dose vitamin A supplements, not the amount found in a teaspoon of cod liver oil, which contains about 90 percent of your daily recommended allowance of vitamin A.

While consuming very high levels of vitamin A from supplements alone has been linked to some health concerns, obtaining vitamin A naturally from food sources can help improve the immune system. Eating plenty of vitamin A-rich foods is beneficial for bone growth, night vision, healthy cellular growth, testicular and ovarian function and much more.

Vitamins A and D are fat-soluble nutrients often found together in animal foods. Both act like precursors to active hormones, so we produce certain enzymes that convert each of these to active forms the body can use to regulate our immune system. In this case, vitamin A is converted to retinol. Obtaining vitamins A and D together is completely natural and allows these processes to happen in a way that protects us from toxicity.

4. Helps Prevent Heart Disease

Evidence shows that cod liver oil taken either in supplement or whole food form can help lower high triglycerides, a type of dangerous fat in the blood that raises the risk for heart disease. Cod liver oil also treats high blood pressure and helps to balance cholesterol levels.

A range of human and animal studies have proven high efficacy of omega-3 polyunsaturated fatty acids obtained from cod liver oil in preventing atherosclerosis (hardening and stiffening of the arteries) and its complications. Treatment either alone or in combination with statin drugs helps reverse risk factors in patients with hypertriglyceridemia and high triglyceride levels.

5. Lowers Risk for Cancer

High levels of vitamin D, obtained from both sun exposure and supplementing with cod liver oil, have been associated with lower risks of cancer. One study found that vitamin D from both the sun and cod liver oil could help prevent breast cancer in women due to having antiproliferative and proapoptotic effects on breast cancer cells, thereby reducing mammary tumors.

While sun exposure still seems to be the most relevant protective factor for getting enough cancer-busting vitamin D, cod liver oil may also help offset common deficiencies.

6. Prevents or Treats Diabetes

As a great source of essential healthy fats, cod liver oil can help control insulin resistance, inflammation and manage glucose (sugar) levels in the blood.  It’s even been shown to help lower symptoms of complications related to diabetes like kidney disease. Use of cod liver oil and vitamin D supplements during the first year of a baby’s life and use of cod liver during pregnancy can also help lower the risk for developing diabetes.

One 2007 study published in the Journal of Pharmacy and Pharmacology found that giving diabetic rats cod liver oil supplements for 12 weeks acted as a natural diabetes treatment. The cod liver oil supplements completely prevented endothelial deficiency and helped correct several biochemical markers for metabolic syndrome (a combination of diabetes and cardiovascular disorder risk factors).

Prior to supplementing with cod liver oil, the rats experienced elevated plasma glucose (sugar) levels and high triacylglycerol and high cholesterol concentrations in their blood. Cod liver oil helped manage the rats’ weight gain and entirely prevented plasma lipid abnormalities while also controlling insulin sensitivity and other factors.

7. Helps Treat Rickets and Rheumatoid Arthritis

At the beginning of the 20th century, scientists established that cod liver oil was a natural “antirachitic,” which meant thousands of mothers began forcefully spoon-feeding the stuff to unwilling children to avoid painful rickets. Cod liver oil use is associated with a reduction in pain, joint stiffness and swelling in patients with arthritis and other inflammatory conditions.

Cod liver oil may even help reduce the amounts of non-steroidal anti-inflammatory drugs patients with rheumatoid arthritis need.

8. Boosts Reproductive Health and Infant Development

Omega-3 fatty acids are important for reproductive health and ideal for a pregnancy diet. These fats found in cod liver oil and other aquatic sources are “precursors” to eicosanoids, compounds that affect cellular activity. Eicosanoids are involved in the inflammatory process and help to keep that in check, but they’re also associated with menstrual cycles, fertility and many hormone-related functions.

When you don’t have enough omega-3s in your diet, the functions fulfilled by eicosanoids can be disrupted, which is why increasing omega-3 intake may improve issues with the following hormone and reproduction-related conditions: (16, 17, 18, 19)

• dysmenorrhea (menstrual cramps)
• infertility
• inconsistent ovulation
• premature birth
• low birth weights
• infant brain development during pregnancy and breast-feeding
• preeclampsia
• postpartum depression
• menopause
• postmenopausal osteoporosis
• breast cancer
• low sperm count
• poor sperm motility

Results from a 2003 study conducted at the University of Oslo in Norway showed that children who were born to mothers who had taken cod liver oil during pregnancy and lactation scored higher on intelligence tests at age four compared with children whose mothers had taken corn oil instead.

9. Improves Brain Function

Regularly supplementing with fish oil as a natural remedy for depression has been associated with lower risks for depressive symptoms, due to both the higher intake of essential omega-3 fats and vitamin D.

A 2007 study published in the Journal of Affective Disorders found that omega-3 fatty acids from cod liver oil improved the outcome of depression and anxiety in the general population. The Hordaland Health Study followed 21,835 adults living in Norway for two years and discovered that the prevalence of depressive symptoms in those who used cod liver oil daily was 2.5 percent, as compared to 3.8 percent in the rest of the population. They also found that the prevalence of high levels of depressive symptoms decreased with increasing duration (0–12 months) of cod liver oil use.

There’s a strong connection between omega-3 intake or fish oil supplementation and prevention of cognitive decline, including Alzheimer’s disease. While no long-term human trials have successfully used fish oil to offset the development, there is tentative evidence that omega-3s it contains (as well as nutrients like vitamin B types, vitamins E, C and D) may serve to protect against cognitive decline and potentially decrease a person’s chance of developing this debilitating condition.

10. Helps Maintain Bone Health

Vitamin D is important for building and maintaining strong bones. Studies show that women who live in cold, northerly latitudes and don’t get enough sunlight tend to produce less vitamin D, which increases the risk for bone turnover, bone loss, fractures and also obesity.

Vitamin D supplementation, including from cod liver oil, has been associated with a significantly lower risk of bone fractures and might help naturally prevent osteoporosis from developing.

11. Fights Ulcers

In laboratory settings, cod liver oil has shown benefits for improving gastric ulcer healing and reducing gastric antisecretory effects observed in rats. The oil also seems to produce gastric cytoprotective effects and causes a significant reduction in the development of stress and pain caused by gastric ulcers.

Dosage Recommendations

Many fish oil supplements available today are unhealthy, contain fillers or synthetic ingredients, can be rancid and are not an ideal ratio of fatty acids. Look for a reputable brand and ideally one that also contains antioxidants like astaxanthin to keep the oil from oxidizing.

Fermented cod liver oil is also available by some brands, which means the livers were fermented to produce more vitamins and is predigested. Fermentation is a valuable process that makes nutrients much more bioavailable.

Since it’s not associated with any significant side effects, cod liver oil can be taken by most people in a varying number of dosages. For the average person, it’s best to get about 500 milligrams of EPA/DHA per day (at least two servings of a 3.5-ounce serving of oily fish), while up to 4,000 milligrams EPA/DHA is recommended in some cases, particularly if you’re aiming to treat or prevent heart disease. Figure out what works best for you, and focus more on the milligrams of EPA/DHA than an exact amount of fish oil.

How should you consume your fish oil? You can mix it with a small amount of juice, lemon water, a smoothie, apple sauce, yogurt, almond butter or anything else that helps disguise the slightly fishy taste. A reputable brand will not add flavor enhancers or remove the odor or taste, so be prepared. Some brands will add natural extract to improve the taste (like mint or lemon), so this is an option.

Store your bottle of cod liver oil in a cool, dark place or in the refrigerator to keep it from spoiling and going rancid.

Risks and Side Effects

When it comes to cod liver oil, and any type of fish oil or omega-3 supplement for that matter, it all comes down to the need for balance. Remember, you’re aiming to get about two times the amount of omega-3s to omega-6s in your diet, while the average American may get 5–10 times more omega-6s than omega-3s on a regular basis.

Omega-3 fatty acids suppress inflammation and omega-6 fatty acids promote inflammation, and we need some of both. This delicate relationship keeps your immune system working properly so you produce “defense mechanisms” against posed threats (toxins, bacteria, pathogens) when you need to, but don’t become overly inflamed in the process.

If you’re consuming wild-caught fish a couple of times a week and have a diet high in pastured animal fats and plant-based omega-3 foods, then taking an omega-3 supplement might not be totally necessary. However, the average person can really benefit from supplementing and eating well.

Cod liver oil can act like a blood thinner, so pregnant women, asthmatics or people taking high blood pressure medication or anticoagulants should speak to their doctor before beginning a fish oil regimen. While it’s safe for most people, there are some possible side effects, such as belching (having “fish burps”), bad breath, heartburn, nausea, blood stools, low blood pressure, high vitamin A and D levels and nosebleeds.

Final Thoughts

• The major benefits of cod liver oil include anti-inflammatory effects, vitamin D and A supply, preventing heart disease and diabetes, lowering cancer risk and improving brain function.
• There are no known major side effects to taking a cod liver oil supplement, so the dosage you choose will mostly depend on what you’re aiming to accomplish. Typical doses of EPA/DHA each day range between 500 and 4,000 milligrams.
• To use cod liver oil, it’s best to mix it into something that will temper the strong flavor it has, like a smoothie.

The post 11 Benefits of Cod Liver Oil: The Anti-Inflammatory Disease Fighter appeared first on Dr. Axe.

As the world’s most popular dietary supplement, you can easily find an extensive range of multivitamin supplements to fit any age, gender and lifestyle on the shelves of grocery stores, pharmacies and health shops alike. Multivitamins have become household staples in many parts of the world, and surveys have even found that more than one-third of all Americans take multivitamins daily in the hopes of improving their health, warding off disease, and enriching their diets with any vitamins and minerals that they might be missing.

So do multivitamins work, and should you consider adding them into your daily routine? Let’s dive right in and take a look at what you need to know, along with the best vitamins for men and best vitamins for women to take.

What Are Multivitamins?

Multivitamins are a type of supplement that contain a combination of vitamins, minerals and other nutrients used to support better health. In the United States, the official multivitamin definition is any supplement with at least three vitamins and minerals that has minimal risk of adverse side effects and is without the addition of herbs, hormones or drugs.

Most people use multivitamins to help fill in nutritional gaps and prevent deficiencies in key vitamins and minerals. They have also been associated with a number of health benefits and may aid in promoting better eye health, improving memory and maintaining bone strength throughout the life span.

Multivitamins are available in pill, capsule, powder, liquid or even injectable form, and different formulations are available to fit the nutritional needs of just about anyone, regardless of age, gender or health status.

In the United States, multivitamins have been available since the early 1940s and have steadily grown in popularity since. In fact, it’s estimated that more than one-third of all Americans take multivitamins, and according to the National Institute of Health’s Office of Dietary Supplements:

MVMs (multi-vitamin/mineral) and MVs (multivitamin) accounted for 14% of all purchases of supplements and 38% of all sales of vitamin and mineral supplements in the United States in 2019. U.S. sales of all dietary supplements totaled an estimated $55.7 billion in 2020, including $21.2 billion for all supplements containing vitamins, minerals, or both, of which $8.0 billion was for MVMs and MVs.

Most health experts recommend prioritizing a nutritious, well-rounded diet to help meet nutritional needs over supplementation. However, multivitamins are often prescribed to those with limited intake, people with restrictive diets and those with certain conditions that may impair nutrient absorption. Multivitamins can also benefit older adults, pregnant women and those at risk for health issues like macular degeneration.

Related: The Best Postnatal Vitamins for Mom and Baby

Types

Your nutritional needs can vary based on many different factors. For this reason, the best multivitamin for men over 50 may be totally different than the best multivitamin for women.

Fortunately, there are many types of multivitamins available to fit any age and lifestyle. In fact, you can easily find a multivitamin for bodybuilding and gaining muscle, multivitamins designed specifically for people with kidney disease, and even vitamin supplements made to enhance the health of your hair, skin and nails.

They can be found in pill, powder, capsule or liquid form, making it easy to find something that works for just about everyone. Plus, different supplements contain different mixes of vitamins and minerals, so you can use your multivitamin to tailor to your specific health goals and round out your diet.

Related: Most Supplements Contain Magnesium Stearate — Is It Safe?

Multivitamin vs. B Complex Vitamin

Multivitamins typically contain most of the vitamins and minerals that your body needs, including vitamins A, C, D, E and K, as well as B vitamins like thiamine, niacin and vitamin B12. For this reason, they are most often used to help fill in the gaps in a balanced diet and may be especially useful for those who have restrictive diets, limited intake or just need some help squeezing in enough micronutrients each day.

B complex vitamins, on the other hand, contain only B vitamins, including a mix of thiamine, riboflavin, biotin, pantothenic acid, folic acid, vitamin B12 and vitamin B6. These supplements may be more useful for those who have well-rounded diets and meet most of their nutritional needs through food alone but are looking to support healthy energy levels, improve cognitive performance and promote mental health.

It’s usually not recommended to take both a B complex and multivitamin, as excess amounts of B vitamins are simply excreted through the urine. Instead, pick one or the other based on your personal nutritional needs and health goals.

Health Benefits

1. Corrects Nutritional Deficiencies

Micronutrient deficiencies can be at the root of serious issues like pellagra, anemia, bone loss, fatigue and constipation. Luckily, multivitamins can be used to help fill in any nutritional gaps in your diet and prevent vitamin and mineral deficiencies to optimize your health.

If you’re on any type of restrictive diet, in particular, you may be missing out on important nutrients that your body needs. People following a vegan or vegetarian diet, for example, are often lacking key micronutrients like iron, vitamin B12, zinc and calcium in their diets. Taking a multivitamin is the best way to ensure that you’re getting these essential vitamins and minerals in your daily diet.

2. Supports Healthy Pregnancy

Getting enough vitamins and minerals in your diet is absolutely essential to ensuring a healthy pregnancy, and each nutrient plays a specific role in fetal growth and development. Folate supports neural tube development, calcium supports bone growth, iodine prevents thyroid problems and iron keeps your blood healthy.

Doctors generally recommend that women who are pregnant or planning to become pregnant should take prenatal vitamins, which can help round out a well-balanced diet by supplying these key vitamins and minerals to ensure a healthy pregnancy. In fact, some studies show that multivitamin use is associated with a lower risk of certain birth defects, which can have long-lasting and even permanent effects on health.

3. Promotes Proper Growth and Development

Multivitamins can help provide many of the micronutrients that are necessary for promoting proper growth and development in children. This is especially important for children who may not be meeting their nutritional needs through diet alone.

For instance, one review published in the Archives of Disease in Childhood found that nearly 50 percent of children surveyed had vitamin A intakes below the recommended amount. Deficiencies in vitamins D and K have also been recorded in children, both of which can have serious consequences on long-term health and are easily preventable through the use of a multivitamin.

4. Helps Maintain Bone Strength

As you get older, it’s normal to gradually lose bone mineral density, increasing the risk of bone fractures and serious conditions like osteoporosis. Certain people are at an even higher risk of developing osteoporosis, including women, older adults and those with nutritional deficiencies.

Multivitamins can supply some of the important vitamins and minerals that your body needs to build and maintain strong, healthy bones, even as you get older. Studies show that calcium and vitamin D, in particular, can be combined to help reduce the risk of bone fractures.

However, the best multivitamin for women over 50 should include a mix of calcium, vitamin D, magnesium and phosphorus, all of which can promote bone health and reduce the risk of osteoporosis.

5. Improves Brain Function

The benefits of multivitamins extend far beyond physical health. In fact, some research shows that taking a daily multivitamin can also preserve brain function and boost mental health as well.

Interestingly enough, one study published by the Centre for Human Psychopharmacology at Swinburne University in Australia even found that daily supplementation with a multivitamin was able to improve memory in older men at risk for cognitive decline.

What’s more, multivitamins may also improve mood and reduce symptoms of depression. One study published in Psychopharmacology showed that multivitamin supplementation was linked to significant reductions in both anxiety and stress. Similarly, another study found that taking a multivitamin was effective at increasing alertness, improving mood and enhancing feelings of overall well-being.

6. Enhances Eye Health

Research suggests that taking a multivitamin can help improve eye health and aid in the treatment of conditions like macular degeneration, which is an eye disease the causes vision loss and is considered the leading cause of blindness around the world. Fortunately, studies show that taking multivitamins can help slow the progression of age-related macular degeneration.

Other studies have found that multivitamins may even reduce the risk of cataracts, another common condition that contributes to vision loss in older adults.

7. May Benefit Heart Health

It’s no secret that what you put on your plate has a major impact on the health of your heart. Certain nutrients can reduce cholesterol level, lower blood pressure and relieve inflammation to keep your heart functioning and in top condition. That may be why some studies have found that multivitamin use may be associated with a lower risk of heart attacks and death from heart disease.

However, evidence has been mixed on the effects of multivitamins on heart health, with several studies showing that supplementation may not have much of an impact on the prevention of heart disease. Therefore, more studies are needed to understand how multivitamins may impact heart health in the general population.

Best Multivitamins for Men

Men have different nutritional needs than women, so finding the best multivitamin for men can definitely be a challenge. The best men’s multivitamin should include enough of several important micronutrients that are directly involved in overall health and wellness to meet your daily needs and prevent deficiency.

Here are a few of the best vitamins for men, plus a few minerals that should definitely be included in your multivitamin:

• Vitamin A: helps maintain eye health, increases skin cell turnover and regulates immune function
• Vitamin B12: aids in red blood cell formation, DNA synthesis and brain function
• Vitamin C: acts as an antioxidant to fight free radicals, produces collagen, and protects against infection and disease
• Vitamin E: improves heart health, prevents oxidative damage to cells and relieves inflammation
• Vitamin D3: increases calcium absorption, builds strong bones and boosts immunity
• Magnesium: acts as a cofactor for over 300 enzymatic reactions and plays a role in energy metabolism, muscle contractions and brain health
• Selenium: protects cells, reduces the risk of thyroid problems and increases male fertility

Best Multivitamins for Women

Because women need different amounts of vitamins and minerals at different points throughout their life spans, the best women’s multivitamin should include a wide array of vitamins and minerals tailored to fit their recommended daily requirements.

Here are some of the best vitamins for women as well as a few important minerals that you may want to look for in your daily supplement:

• Vitamin A: keeps your skin glowing, wards off illness and infection, and maintains healthy vision
• Vitamin B12: boosts energy levels, promotes DNA production and optimizes brain health
• Vitamin C: aids in collagen synthesis to support healthy hair and skin, prevents cell damage, and enhances immunity
• Vitamin D3: supports bone health, increases calcium absorption and boosts immunity
• Calcium: promotes bone formation and strength to prevent osteoporosis and bone loss during menopause
• Folate: involved in DNA replication and necessary to prevent birth defects during pregnancy
• Iron: produces healthy red blood cells to help deliver oxygen to the body

Worst Multivitamins for Health

Not all multivitamins are created equally, and some may actually do more harm than good when it comes to your health. Many are often contaminated and can contain harmful fillers, additives and questionable ingredients, like food dyes, hydrogenated fats and genetically modified cornstarch. Not only can these ingredients potentially negate many of the health benefits of your daily multivitamin, but they may also come with long-term consequences to your health.

Your best bet is to check the ingredients label carefully, and steer clear of multivitamins pumped full of fillers, artificial food coloring and chemicals. Be sure to also buy from a reputable retailer, and opt for organic blends to make sure you’re getting the real deal.

Who Needs to Take One?

At this point, you may find yourself wondering: Should I take a multivitamin?

If you’re not following a well-balanced, healthy diet the majority of the time, adding a multivitamin into your routine may be a good idea. Additionally, if you are on a restrictive diet or have increased nutritional needs, you may also want to consider taking a multivitamin.

Vegans and vegetarians, those following a low-calorie diet, people with decreased food intake, and those who have recently undergone weight loss or bariatric surgery may need to take a multivitamin. Additionally, older adults, people with impaired nutrient absorption, athletes, and women who are pregnant or breastfeeding may also benefit from taking a multivitamin.

Dosage can vary widely based on the content of your multivitamin. It’s important to follow the instructions carefully to ensure you’re meeting your nutritional needs without overdoing it and increasing the risk of negative side effects.

If you have any questions or concerns or any underlying medical conditions that may alter your micronutrient needs, be sure to discuss with your doctor to find the right multivitamin for you.

What to Look For

There are many different forms of multivitamins available, making it easy to find one that works for you. Capsules and pills are the most common types, but you can also opt to take a liquid multivitamin if you have difficulty swallowing or prefer adding it to juices or smoothies instead.

Picking the best multivitamin for you is one surefire way to make sure you’re getting the most bang for your buck. If you have special nutritional needs, you may want to consider a multivitamin tailored to you. Women who are pregnant or breastfeeding, for example, may want to opt for a prenatal vitamin, whereas older adults can select a multivitamin that contains the specific nutrients that they need.

Additionally, be sure to check the multivitamin ingredients label carefully to be sure your supplement isn’t loaded with artificial fillers and additives, which are often used to extend shelf life and cut costs but can end up depleting the nutritional value of your multivitamin.

Look for multivitamins brands that produce supplements using real, whole-food sources rather than synthetic ingredients to boost absorption and bioavailability. Ideally, multivitamins should also be fermented, which means that they have undergone a natural process that allows them be digested and absorbed more efficiently.

Steer clear of formulas that contain both iron and calcium. Iron binds to calcium and impairs its absorption, so taking a multivitamin with iron and calcium at the same time is never a good idea. Instead, pick a multivitamin that contains just one and — if needed — take a separate mineral supplement with the other at a different meal.

When used as directed, potential multivitamin side effects are minimal and often resolve over time. Some of the symptoms most commonly reported include constipation, diarrhea, nausea or upset stomach. If symptoms persist, consider switching brands or discussing any concerns with your doctor.

Risks and Side Effects

Multivitamins can be a useful tool to ensure you’re meeting your nutritional needs. However, they shouldn’t be used as a replacement for a healthy, well-balanced diet rich in nutrient-dense foods. Not only do these foods contain an array of important vitamins and minerals, but they also contain other important nutrients, including fiber, protein and healthy fats.

Multivitamins are generally safe and can be used with minimal risk of side effects. Adverse symptoms often resolve on their own and are generally mild, including stomach discomfort, diarrhea and constipation.

Be careful when combining a multivitamin with other nutritional supplements, as this can cause you to consume certain nutrients above the established upper limit, increasing your risk of adverse side effects.

If you’re taking blood-thinning medications like warfarin, you may need to talk with your doctor before starting a multivitamin to ensure your intake of vitamin K remains consistent.

Smokers should also pay close attention to what their multivitamin contains and avoid supplements with high amounts of vitamin A or beta-carotene, as these supplements have been linked to a higher risk of lung cancer in some studies.

Additionally, if you have any underlying health conditions or are pregnant, it’s best to consult with a doctor or dietitian to find a multivitamin tailored to your nutritional needs. This is because certain conditions like kidney disease can lead to alterations in your nutrient requirements, so taking an over-the-counter supplement may provide too much or too little for your specific nutritional needs.

Final Thoughts

• Multivitamins are supplements that contain a mix of vitamins, minerals and other nutrients to help support better health.
• They can help correct nutritional deficiencies, support a healthy pregnancy, promote proper growth and development, and improve brain, eye, heart and bone health.
• Because nutritional needs can vary based on a number of different factors, the best multivitamin for men and the best multivitamin for women may be slightly different.
• Specific multivitamins are also available for older adults, children, people with certain health conditions and those with unique nutrient needs.
• For best results, be sure to find a multivitamin free of fillers and additives and produced from real, whole-food sources.
• Additionally, make sure to pair your multivitamin with a healthy, well-rounded diet to help promote better health long term.

The post 7 Multivitamin Benefits, Plus the Best Multivitamins for Men & Women appeared first on Dr. Axe.

By now, most people are well-aware that foods rich in dietary fiber and probiotics offer a long list of benefits and are essential to overall health. Nonetheless, prebiotics are still largely under-appreciated and often lacking in the typical American diet.

Unfortunately, this can result in serious issues like indigestion, inflammation, impaired immunity, weight gain and possibly even an increased risk for many chronic conditions.

Are prebiotics better than probiotics? Ideally you should get both. While probiotic foods play a key role in gut health and overall well-being, prebiotics help “feed” the probiotics to bump up the health benefits even more.

As explained more below, prebiotics and probiotics together amplify the incredible health-promoting properties of these powerful ingredients.

What Are Prebiotics?

By definition, prebiotics are non-digestible fiber compounds that are degraded by gut microbiota.

What do prebiotics do? Just like other high-fiber foods, prebiotic compounds pass through the upper part of the gastrointestinal tract and remain undigested because the human body can’t fully break them down. Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora.

Today, when researchers refer to “fiber,” they’re speaking about not just one substance, but a whole group of different chemical compounds found in foods. According to a 2018 article published in Current Developments in Nutrition, prebiotics are best known as types of dietary fibers called fructooligosaccharides, inulin and galactooligosaccharides.

Originally, prebiotics weren’t classified as prebiotic fiber compounds, but recent research has shown us that these compounds behave the same way as other forms of fiber. Today, prebiotic carbohydrates that have been evaluated in humans largely consist of fructans and galactans, both of which are fermented by anaerobic bacteria in the large intestine.

Certain foods function as natural prebiotics. Some examples of foods high in prebiotics include chicory root, dandelion greens, leeks and garlic.

What are the benefits of prebiotics? Upping your intake of prebiotics has been linked in studies to a long list of powerful benefits, including lower risk for cardiovascular disease, better gut health, lower stress response. better hormonal balance, higher immune function, lower risk for weight gain and lower inflammation.

Prebiotics vs. Probiotics vs. Postbiotics

What is the difference between prebiotics and probiotics? Prebiotics are substances that are fermented by the beneficial bacteria in the gut and used as a source of fuel to help enhance gut flora health. Probiotics, on the other hand, are defined live microorganisms that can confer health benefits to the host, ranging from improved immunity to better brain function.

Postbiotics, meanwhile, are the byproducts of bacterial fermentation in the colon. To break down all the scientific jargon and put it simply:

Prebiotics “feed” the probiotics, or beneficial bacteria in your gut, and end up producing a byproduct called postbiotics.

When it comes to supplementing, which is best: probiotics or prebiotics?

All three (pre, pro and postbiotics) boast an extensive array of health benefits and work together to boost both digestive and overall health. One is not necessarily “best,” since they work together to optimize things like nutrient absorption, appetite control, immune function, etc.

How They Work with Probiotics to Improve Health

While probiotic benefits have become more widely known in recent years, especially with the growing popularity of fermented foods like sauerkraut, kombucha and kimchi, prebiotics still remain under the radar. All types of fiber that we get from eating whole, plant foods play a major role in nutrient absorption, gut and digestive health.

Can you take prebiotics and probiotics together?

Yes, and you should. Prebiotics, together with probiotics, open the door for heightened levels of health in general, so nearly everyone can afford to include them in their diets more often.

As prebiotics make their way through the stomach without being broken down by either gastric acids or digestive enzymes, they bring about positive changes in the digestive tract and organs. Essentially, prebiotic compounds become nutrient sources, or “fuel,” for the beneficial bacteria housed within your gut.

Prebiotics work together with probiotics (selectively fermented ingredients that produce gut-friendly bacteria) to allow specific changes to take place, both in the composition and activity of the gastrointestinal system. They play a fundamental role in preserving health by maintaining balance and diversity of intestinal bacteria, especially by increasing the presence of “good bacteria,” such as Lactobacilli and Bifidobacteria.

Because the health of the gut is closely tied to many other bodily functions, prebiotics and probiotics together are important for battling inflammation and lowering overall disease risk.

Benefits

1. Better Gut Health and Improved Digestion

Prebiotics work to stimulate the growth of beneficial bacteria that colonize our gut microflora. Since they act like food for probiotics, prebiotic compounds help balance harmful bacteria and toxins living in the digestive tract.

This has numerous health implications, including improving digestion. Research shows that higher intakes of prebiotics foods can increase numerous probiotic microorganisms, including Lactobacillus rhamnosus GG, L. reuteri, bifidobacteria, and certain strains of L. casei or the L. acidophilus-group.

The beneficial bacteria in your gut uses the indigestible fiber content from the foods that you eat as a source for their own survival. As your gut bacteria metabolize otherwise non-digestible fibers from foods, they produce short-chain fatty acids, which are compounds that boast a wide range of benefits.

One of these beneficial fatty acids is called butyric acid, which improves the health of the intestinal lining. Studies suggest that short-chain fatty acids also help regulate electrolyte levels in the body to promote proper digestion, support regularity, and relieve digestive issues like diarrhea and constipation.

Changes in the gut microbiota composition are classically considered as one of the many factors involved in the development of either inflammatory bowel disease or irritable bowel syndrome. A 2012 report published in the Journal of Nutrition reported that prebiotics, along with probiotics, can help treat many digestive problems, including:

• diarrhea (especially after taking antibiotics)
• certain intestinal infections and chronic disorders, like Crohn’s disease and ulcerative colitis
• symptoms of irritable bowel syndrome (IBS)
• inflammatory bowel disease
• leaky gut

2. Enhanced Immune Function

Many human studies have demonstrated that consuming prebiotic foods can result in significant changes in the composition of the gut microbiome that help improve immunity. This “prebiotic effect” has been associated with improvements in biomarkers and activities of the immune system, including reduced levels of certain cancer-promoting enzymes and bacterial metabolites in the gut.

According to a report in the British Journal of Nutrition, prebiotics can help improve poop frequency and consistency, reduce the risk of gastroenteritis and infections, enhance overall health, and decrease the incidence allergy symptoms. Prebiotics and probiotics also help boost immunity by improving nutrient absorption and lowering the pH in the gut to block the growth of potential pathogens and harmful bacteria.

Prebiotics may help enhance immunity by providing fuel for your gut bacteria. This could be beneficial in the treatment of a wide range of conditions, including viral infections, allergies, eczema and intestinal disorders.

Plus, some studies have even reported a reduction in the incidence of tumors and cancer cells after eating foods high in prebiotics.

3. Lower Inflammation

Prebiotics can help lower inflammation, which is believed to be one of the root causes of many chronic diseases, including our nation’s No. 1 killer: heart disease. In fact, people consuming more prebiotics and fiber tend to have healthier cholesterol levels and lower risk markers for cardiovascular diseases.

Inflammation is also thought to contribute to many other chronic conditions as well, including diabetes, cancer and even obesity. Interestingly enough, it’s believed that prebiotics and probiotics contribute to improvements in metabolic processes that are tied to both obesity and type 2 diabetes.

Research also shows that a healthier gut environment can turn off autoimmune reactions, help the body metabolize nutrients more efficiently, and modulate immune functions that control how and where the body stores fats (including in the arteries).

4. Reduced Risk of Heart Disease

There’s evidence that consuming foods high in prebiotics can reduce glycation, which increases free radicals, triggers inflammation and lowers insulin resistance, all of which can contribute to heart disease.

Prebiotics have cholesterol-lowering properties, which can aid in the prevention of heart disease as well as autoimmune disorders like arthritis. They can also balance the body’s electrolyte and mineral levels, including potassium and sodium, which are responsible for controlling blood pressure.

5. Aid in Weight Loss

Do prebiotics help with weight loss? Recent data from both human and animal studies suggest there’s a connection between taking prebiotics and weight loss. Research notes there are beneficial effects of particular prebiotics on energy homeostasis and potentially increased weight loss.

Higher intakes of all types of fiber are, in fact, linked to lower body weight and protection against obesity.

A 2002 animal study published in the British Journal of Nutrition found that prebiotic foods promote a feeling of fullness, prevent obesity and spur weight loss. Their effects on hormone levels are related to appetite regulation, with studies showing that animals given prebiotics produce less ghrelin, which is the the hormone responsible for stimulating hunger.

6. Protect Bone Health

A 2007 study published in the Journal of Nutrition found that prebiotics enhance the absorption of minerals in the body, including magnesium, possibly iron and calcium. All of these are crucial for retaining strong bone bones and preventing fractures or osteoporosis.

In one study, just eight grams of prebiotics a day was shown to have a big effect on the uptake of calcium in the body that led to an increase in bone density.

7. Regulate Hormone Levels and Mood

Research regarding the “gut-brain connection” is still in its infancy, but it’s becoming clear that mood-related disorders like anxiety or depression are closely linked to gut health. Research suggests that your mood and hormonal balance are affected by a combination of factors that most definitely includes the state of the bacterial inhabitants living inside of your body.

Your gut helps absorb and metabolize nutrients from the foods you eat that ultimately are used to support neurotransmitter functions that create the hormones (like serotonin) that control your mood and help relieve stress.

The final straw in triggering a mood-related disorder might be a series of misfiring neurotransmitters in parts of the brain that control fear and other emotions. These transmissions partly depend on the health of the human microbiome, so when the balance of gut bacteria isn’t working right, other biological pathways, including hormonal, immunological or neuronal, won’t work right either.

Recent studies have demonstrated that prebiotics have significant neurobiological effects in the human brain, including lowering cortisol levels and the body’s stress response.

For example, a 2015 study published in Psychopharmacology explored the effects of two prebiotics on the secretion of the stress hormone cortisol and emotional processing in healthy adult volunteers. After volunteers received one of two prebiotics or a placebo daily for three weeks, the group receiving prebiotics showed positive changes in levels of cortisol, suggesting that it may be beneficial in the treatment of stress-related disorders.

Risks, Side Effects and Interactions

Are prebiotics safe? Yes, but because prebiotics are fermented in the gut, increasing your intake of prebiotics too quickly may lead to some side effects. Possible prebiotic side effects can include abdominal pain, gas, bloating and diarrhea.

Starting with a small amount and increasing gradually is the best way to assess your tolerance and sidestep negative symptoms. If you have IBS, SIBO (small intestinal bacterial overgrowth) or FODMAPs intolerance, then be careful about consuming lots of prebiotics, since this may trigger symptoms.

Additionally, be sure to increase your water intake as well. Fiber-rich foods like prebiotics can absorb water in the colon, which can slow down digestion and cause adverse side effects like dehydration.

Staying well-hydrated while eating plenty of prebiotics can help prevent constipation and promote regularity to keep your digestive tract running smoothly.

Are prebiotics for kids safe?

Generally speaking, prebiotics and probiotics are safe for kids, unless your child has a compromised immune system, cancer or is a premature infant. Some experts believe that for children, it’s generally better to get probiotics and prebiotics through foods instead of supplements.

Some studies have found that eating fibrous foods helps children regulate their appetite and lowers risk for obesity. If you’re unsure of whether your child can tolerate these types of supplements, when in doubt talk to your family’s pediatrician.

Are prebiotics for dogs and pets safe?

Yes, according to the Whole Dog Journal:

Dogs fed prebiotics are less likely to get diarrhea caused by the overgrowth of bad bacteria, and soluble fiber also helps to prevent or treat diarrhea by absorbing water and slowing intestinal transit… Prebiotics may be especially beneficial for dogs with immunosuppression or digestive disorders, and for all dogs following antibiotic therapy.

Some commercial dog foods have added prebiotics and sources of soluble fiber, such as chicory root, for example. It’s important that dogs drink enough water when taking prebiotic/fiber supplements, and be careful not to give your pet too much since this can lead to a number of digestive issues.

Prebiotic Foods

What foods are prebiotics? While probiotics are typically found in cultured and fermented foods like yogurt, kefir, kimchi and kombucha, prebiotics are typically found in certain vegetables (especially when eaten raw), whole grains and sources of resistant starch, such as under-ripe bananas.

A few of the best prebiotic foods that you can add to your diet include:

1. Acacia gum (or gum arabic)
2. Raw chicory root
3. Raw Jerusalem artichoke
4. Raw dandelion greens
5. Raw garlic
6. Raw leeks
7. Raw or cooked onions
8. Raw jicama
9. Raw asparagus
10. Under-ripe bananas
11. Yacon syrup

Some other sources include apples with skin, foods that contain isolated carbohydrates (oligosaccharides such as galactooligosaccharides and transgalactooligosaccharides), such as raw honey, wheat dextrin, psyllium husk, whole-grain wheat, barley, oatmeal and whole-grain corn.

Is raw apple cider vinegar a prebiotic? Certain studies show that vinegar may help inhibit enzymes that help with digestion of starches, leading to less of a blood sugar response when eating a high-glycemic meal. Undigested starch may also have a prebiotic effect in the gut because it helps probiotics to thrive.

This means apple cider vinegar can promote the effects of prebiotics, although it is not generally considered a prebiotic itself.

Need a few more ideas to help bump up your intake of prebiotics? Here are some tips to help you reap the rewards of these super healthy ingredients:

• One of the most realistic and delicious ways to prebiotics to your meals is by including nutrition-packed onions. Onions nutrition, both cooked or raw, give plenty of flavor to your food and also provide immune-enhancing antioxidants. They contain a natural source of inulin, one type of good bacteria that fights indigestion. Use onions in savory dishes like sauces, salads, dips and soups or grilled on the BBQ.
• Raw garlic is another easy prebiotic ingredient to use that offers loads of benefits. Not only can raw garlic benefits help boost gut health, but studies have shown it to have powerful antifungal, antioxidant, anti-inflammatory, antiviral and anti-cancer properties. Try using some in a tomato salad, dips, spreads or homemade hummus.
• Nutrient-dense bananas that aren’t yet fully ripe contain the highest concentration of resistant starch and prebiotics. Look for bananas that are still greenish instead of bright yellow and spotted. While they won’t be as soft or sweet-tasting, they still work well in smoothies or even warmed up as a dessert.
• Dandelion greens are another food that can be found in most grocery stores and nearly all health food stores. These leafy greens are a great source of prebiotics in addition to antioxidants, vitamins and minerals. Eat them raw by chopping them up finely and adding some to a salad or side dish.
• If eating asparagus raw doesn’t initially appeal to you, try fermenting it. You can easily make homemade fermented asparagus (and many other veggies too) with just some salt and a mason jar. The same goes for jicama — either slice it thinly and throw in a salad for some crunch, or try bringing out the natural flavors and probiotics by making cultured jicama sticks.
• Jerusalem artichokes, often called sunchokes, are more similar to a root vegetable than the large green artichokes you’re probably familiar with. Try shredding them and sprinkling some on top of a salad, into a smoothie or into a dip. They have a mild flavor and blend easily with other tastes.
• Chicory root is useful for baking since it binds ingredients together. It’s also a high-antioxidant food and great digestive cleanser. Some people use chicory when making homemade cultured veggies, like kimchi or sauerkraut. Chicory root is also used as a coffee substitute for those looking to cut their caffeine intake since its taste mimics that of coffee without any of the caffeine or acidity.
• Acacia gum is used in a variety of products, including some supplements, powders and even ice cream. In herbal medicine, the gum is used to bind pills and lozenges and to stabilize emulsions. It’s possible to find powder acaia to add to smoothies in certain health food stores or online.

Supplements and Dosage Recommendations

Some prebiotics are added to some foods artificially and can often be found as dietary supplements, such as Prebiotin, which is a prebiotin fiber that can be sprinkled on foods and dissolved in drinks.

While many food manufacturers now produce foods that are “high in fiber,” many use isolated fiber sources that are difficult to digest, and some might even have mild laxative effects.

What is the best prebiotic to take? The best prebiotics come from whole food sources and foods containing prebiotics, like raw chicory root or onions. Not only do these foods supply a concentrated amount of prebiotics, but they are also rich in other important vitamins, minerals and antioxidants that can help optimize your health.

Focus on eating plenty of fiber-rich foods, aiming to get 25 to 30 grams of fiber each day from a variety of whole foods.

That said, if you’re unable to meet your needs through food alone, you may want to consider prebiotics and probiotics supplements. Look for a supplement that contains real prebiotics instead of compounds with prebiotic-like effects, and be sure to buy from a reputable retailer with high-quality standards as well.

Additionally, it’s important to stick to the recommended dosage to avoid adverse symptoms and gastrointestinal problems. You may also want to start with a low dose and gradually increase your intake to assess your tolerance and minimize the risk of side effects.

Prebiotics and probiotics can be taken at the same time. Ideally, take them daily around at the same time each day in order to establish a consistent routine.

How long do prebiotics take to work? This really depends on the individual. Like other dietary changes, you may notice some benefits within several days or need to be consistent for several weeks before experiencing changes like improved digestion.

Final Thoughts

• What are prebiotics? They’re non-digestible fiber compounds that pass through the upper part of the gastrointestinal tract and end up in the colon, where they’re fermented by the gut microflora.
• Why should you take prebiotics? Some benefits of prebiotics include:
  • Better gut health and improved digestion
  • Enhanced immune function
  • Lower inflammation
  • Reduced risk of heart disease
  • Aid in weight loss
  • Protect bone health
  • Regulate hormone levels and mood
• Are prebiotics better than probiotics? Increasing your intake of prebiotics and probiotics together could help improve gut health and immune function, reduce inflammation, enhance heart health, support weight loss, boost bone health, and regulate hormone levels and mood.
• Foods with prebiotics include many fruits, vegetables and whole grains, such as under-ripe bananas, raw garlic, onions and acacia gum. They can be found in supplement form as well.
• While they’re generally very safe, potential prebiotics side effects may include abdominal pain, gas, bloating and diarrhea.

The post 7 Reasons to Get Prebiotics in Your Diet — Plus the Best Sources appeared first on Dr. Axe.

Looking to shed a few pounds, improve your skin or keep your brain sharp? You may want to consider taking krill oil. High in both omega-3 fatty acids and antioxidants, the potential krill oil benefits are pretty impressive.

Krill oil has gained widespread popularity in recent years as a safe and healthy alternative to fish oil. The benefits of krill oil vs. fish oil are nearly identical, but krill oil is more bioavailable, more sustainable, and less likely to be contaminated by mercury or heavy metals.

So what is krill oil made from, how can it affect your health and should you be adding it to your daily routine? Let’s take a look.

What Is Krill Oil?

Krill oil is an omega-3 supplement extracted from a species of Antarctic krill, which is a small, shrimp-like crustacean found in the Southern Ocean. Situated at the very bottom of the food chain, krill feed primarily on phytoplankton, or microscopic marine algae.

Krill oil contains a highly concentrated amount of omega-3 fatty acids, which have been linked to an extensive list of health benefits, from reduced inflammation to a decreased risk of chronic disease. In addition to omega-3 fatty acids, krill oil also contains phospholipid-derived fatty acids as well as astaxanthin, a potent carotenoid revered for its antioxidant properties.

Krill oil benefits include everything from strengthening bones and joints to boosting brain health and more.

Benefits

1. Fights Inflammation

Acute inflammation is a normal immune response that can help protect your body against foreign invaders. Chronic inflammation, on the other hand, is thought to contribute to a range of health conditions, including obesity, diabetes, heart disease and even cancer.

Krill oil is high in omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have been shown to have anti-inflammatory properties. According to one study out of the University of Tehran in Iran, supplementing with omega-3 fatty acids for just eight weeks was able to significantly reduce levels of inflammatory markers in the blood. Krill oil also contains astaxanthin, a natural pigment that can help fight the free radicals that cause chronic inflammation.

In addition to lowering the risk of chronic disease, the anti-inflammatory properties of krill oil could have far-reaching benefits that extend to nearly every aspect of health, from slowing aging to protecting against certain autoimmune conditions.

2. Improves Heart Health

Whether you’re looking to drop your cholesterol levels or simply keep your heart in tip-top shape, krill oil may be able to help. Krill oil is jam-packed with omega-3 fatty acids, which have been linked to reduced inflammation, a decreased risk of heart disease and improvements in cardiovascular function.

One 2015 study focused on measuring the krill oil benefits on heart health in people with diabetes. Researchers found that taking 1,000 milligrams of krill oil reduced several heart disease risk factors and even increased levels of beneficial HDL cholesterol.

Meanwhile, other studies have shown that the omega-3 fatty acids found in krill oil can lower heart rate and blood pressure, decrease high triglycerides and reduce the risk of coronary heart disease. Clearly, the omega-3 content plays a huge role in krill oil benefits for the heart.

3. Keeps Skin Glowing

From acne to dermatitis, inflammation is at the root of many common skin conditions. One of the top benefits of krill oil for skin health is its content of omega-3 fatty acids, which have the ability to ease inflammation and keep your skin glowing.

In one study out of South Korea, supplementation with omega-3 fatty acids was found to reduce inflammatory acne by an impressive 42 percent. Another animal study published in the Journal of Medical Investigation also showed that DHA and EPA, two types of omega-3 fatty acids found in krill oil, were able to block the production of a specific molecule involved in inflammation, aiding in the treatment of conditions like atopic dermatitis. (9)

Krill oil also contains astaxanthin, which may help improve skin health even more. According to one study in 2009, oral supplementation paired with topical application of astaxanthin reduced age spots and wrinkles while improving skin texture and moisture content.

4. Benefits Brain Health

The brain-boosting benefits of omega-3 fatty acids have been well-documented. Omega-3 fatty acids are believed to help reduce symptoms of depression and anxiety and even slow cognitive decline. Some evidence has also found that omega-3 fatty acids may be beneficial in the treatment of disorders like ADHD, bipolar disorder and schizophrenia.

There is less research on the cognitive effects of krill oil specifically, but several studies have turned up promising results. A 2013 animal study, for example, showed that krill oil enhanced cognition and exhibited antidepressant effects in rats. Plus, another study showed that 12 weeks of supplementation with krill oil helped activate cognitive function in elderly men.

5. Supports Strong Bones and Joints

Aging can take a big toll on your body, especially in the bones and joints. Conditions like osteoporosis and arthritis become increasingly prevalent with age as you begin to lose bone density and cartilage, causing symptoms like pain, stiffness and an increased risk of fractures.

Some evidence suggests that the omega-3 fatty acids found in krill oil could help keep your bones and joints healthy and strong. Studies show that omega-3 fatty acids can help preserve bone density and reduce the inflammation that contributes to bone and joint pain. More research is needed to evaluate the effects of krill oil in particular on bone and joint health, but the omega-3 in krill oil benefits bone health.

6. May Be Associated with Reduced Cancer Risk

As if you needed another reason to get in your daily dose of krill oil, some research shows that omega-3 fatty acids could be associated with a decreased risk of certain types of cancer.

In particular, studies have found that a higher intake of omega-3 fatty acids from supplementation or fish consumption may be associated with a reduced risk of prostate and breast cancer. A study published in the European Journal of Cancer Prevention also found that higher consumption of omega-3 fatty acids was associated with a lower risk of colorectal cancer.

However, keep in mind that these studies show an association but don’t take into account other factors that may play a role. More research is needed to determine how krill oil and omega-3 fatty acid intake may directly affect cancer development.

7. Aids in Weight Loss

Research shows that krill oil benefits weight loss, thanks to its omega-3 fatty acid content. In fact, studies have found that omega-3 fatty acids could help reduce appetite, kick up metabolism and rev up fat burning.

One study published in Appetite showed that consuming at least 1.3 grams of omega-3 fatty acids daily increased feelings of satiety up to two hours after a meal. Other studies have found that omega-3 fatty acids can increase metabolism between 4 percent to 14 percent and amp up the amount of fat burned during exercise by up to 27 percent.

Interactions, Precautions and Side Effects

Despite the many krill oil benefits, it may not be for everyone. If you’re allergic to crustaceans or seafood, you definitely want to skip krill oil. If you have a shellfish allergy, you should also hold off on taking krill oil until you talk to your doctor. Watch out for food allergy symptoms like abdominal pain, swelling, itching or hives, and report any adverse side effects to a trusted health care practitioner.

The omega-3 fatty acids found in krill oil can slow blood clotting. If you take blood thinners like warfarin, discuss with your doctor before taking krill oil as it may interfere with the effectiveness of your medications. Additionally, you may need to discontinue taking krill oil at least two weeks before undergoing surgery to prevent adverse side effects.

When first starting out, krill oil can cause side effects like nausea, belching, bad breath and dyspepsia. Other krill oil side effects heartburn, indigestion, stomach discomfort and a fishy aftertaste. These issues are especially common when you first start taking krill oil and decrease gradually over time.

To minimize symptoms, opt for a high-quality, pharmaceutical grade krill oil, take it with a meal, start with a low dose and increase your intake slowly.

Related: Omega-3 Side Effects & What They Mean

Krill Oil vs. Fish Oil

Both krill oil and fish oil are high in beneficial omega-3 fatty acids, including EPA and DHA. Therefore, the benefits of krill oil vs. fish oil for cholesterol, arthritis, skin health and other conditions are pretty comparable.

The main benefit of krill oil over fish oil is its absorbability. In fact, a multitude of studies have compared the bioavailability of fish oil versus krill oil over the years. One large review out of Norway, for instance, compiled the results of 14 studies and showed that the DHA and EPA found in krill oil was more bioavailable than fish oil.

Additionally, krill oil contains the added bonus of astaxanthin, a carotenoid found in a variety of foods with powerful antioxidant properties. Also known as “the king of carotenoids,” astaxanthin’s ability to fight free radicals is estimated to be 6,000 times higher than vitamin C, 550 times greater than vitamin E and 40 times higher than beta-carotene.

Krill oil is also believed to be more pure, with lower levels of mercury and heavy metals than fish oil. Because krill consume algae, they are much less likely to accumulate high amounts of these contaminants than other types of fish.

Finally, krill oil is considered a more sustainable source of omega-3 fatty acids than fish oil. This is because Antarctic krill are one of the most abundant animal species on Earth. Opting for krill oil instead of fish oil can help ensure that you’re not contributing to unsustainable and harmful practices like overfishing.

How to Use

Krill oil is widely available at most pharmacies, health food stores and online retailers, usually right next to the fish oil and other omega-3 fatty acid supplements.

Be sure to buy from a trusted, reputable brand, and look for supplements that contain a high amount of EPA and DHA with minimal fillers or added ingredients to make sure you get the best krill oil supplement.

When starting out, begin with a lower dose of krill oil and increase your intake slowly over the next few days to assess your tolerance and minimize any potential negative side effects.

Taking krill oil with a meal can also help reduce some of the negative symptoms like belching or fishy aftertaste. You can take it at any time of the day, but many people prefer taking it first thing in the morning alongside a healthy breakfast.

Dosage

Wondering how much take if you’re looking to maximize krill oil benefits? Most studies use a krill oil dosage between 1,000–3,000 milligrams daily, although this amount can vary widely based on the amount of EPA and DHA present in your supplement.

In general, however, the majority of health organizations seem to agree that lower doses of 250–500 milligrams of combined EPA and DHA can be beneficial for most health conditions. Be sure to look closely at the label of your supplement to check how much EPA and DHA it contains; even if a supplement contains 1,000 milligrams of krill oil, the amount of EPA and DHA may be much lower.

Additionally, be sure to start with a lower dose and work your way up. Not only does this ensure that you’re able to tolerate krill oil, but it can also reduce the risk of unpleasant symptoms like belching and nausea.

History

Commercial krill fishing dates back to the 1970s, and krill oil was originally approved as a nutraceutical supplement by the FDA nearly 20 years ago, in 1999. Still, krill oil has only gained traction in recent years as a sustainable alternative to fish oil.

Antarctic krill are one of the most abundant animal species on Earth, with scientists estimating that there are nearly 500 million tons found in the Southern Ocean. Female krill can lay up to 10,000 eggs at a time and can lay eggs several times each season.

Krill are also incredibly resilient. During the winter when food is scarce, they manage to find other food sources, like the algae that grows underneath the surface of the ice, on the ocean floor or even on other animals. In tough times, krill can survive up to 200 days without food.

However, krill are also an essential part of our ecological community. Because many other species depend on krill to survive, organizations like the Convention for the Conservation of Antarctic Marine Living Resources help sustain the delicate balance of the ocean’s ecosystem by setting krill catch limits to prevent overfishing.

Final Thoughts

• Krill oil is extracted from a species of Antarctic krill, a shrimp-like crustacean found in abundance throughout the Southern Ocean.
• In addition to being loaded with omega-3 fatty acids, krill oil is also high in astaxanthin and phospholipid-derived fatty acids, which help provide a host of krill oil benefits.
• Krill oil benefits include reduced inflammation; improvements in heart, skin and brain health; stronger bones and joints; and increased weight loss. It may also be associated with a lower risk of certain types of cancer.
• Compared to fish oil, krill oil is more absorbable, less likely to be contaminated by heavy metals and considered to be more sustainable.
• For best results, aim to get in between 250–500 milligrams of combined EPA and DHA daily, whether it’s from krill oil, fish oil or whole food sources.

The post Krill Oil Benefits: Superior to Fish Oil? appeared first on Dr. Axe.

If you read your food labels, I’m sure that you’ve run across the ingredient “soy lecithin” because it’s one of the most widely used food additives on the market today.

Soy lecithin is widely found in both conventional and health food stores. It’s often used as an ingredient in food products and is sold in supplement form to boost your health.

Yet, surprisingly, there is a lot of confusion (and maybe even prejudgment) about soy lecithin because it includes the word “soy.”

So, what is soy lecithin, and is it good for me?

The bottom line is that there are pros and cons to consuming soy lecithin, but it’s definitely not as bad as some make it out to be. When you choose the right soy lecithin products, it actually boasts potential health benefits, such as its ability to lower cholesterol levels and boost brain function.

However, the soy lecithin world can be tricky, as it is indeed made from soy, a food that I typically try to avoid unless it’s fermented.

Keep reading to learn more about how soy lecithin is made and whether or not it should be avoided like many other soy products on the market today.

What Is Soy Lecithin?

When seeking to answer the question, “What is soy lecithin?” our search immediately takes us to mid-19^th century France. First isolated by French chemist Theodore Gobley in 1846, lecithin is a generic term to designate a variety of naturally occurring fatty compounds found in animal and plant tissues.

Composed of choline, fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid and triglycerides, lecithin was originally isolated from egg yolk. Today, it is regularly extracted from cottonseed, marine sources, milk, rapeseed, soybeans and sunflower.

It is usually used as a liquid but can also be purchased as lecithin granules.

By and large, the vast majority of lecithin use centers around its usefulness as an excellent emulsifier.

We know that oil and water don’t mix, right? When the two are placed into a solution and shaken together, the oil droplets initially spread out and appear to evenly disperse, but once the shaking stops, the oil separates from the water again.

This is exactly why lecithin is so important and often used as an additive in processed foods, medicine and supplements.

When lecithin enters the equation, oil is broken down into smaller particles in a process called emulsification, making the oil droplets easier to clean or digest when eaten. Thus, lecithin helps give products a smooth, uniform appearance.

Additionally, its ability to emulsify fats makes it an ideal ingredient for nonstick cooking sprays and soaps.

Soy in Soy Lecithin

Soy lecithin is extracted from raw soybeans, so if you’re wondering if it contains soy, the answer is yes. First the oil is extracted using a chemical solvent, like hexane, and then the oil is processed (which is called degumming) so the lecithin is separated and dried.

It appears that soy lecithin only contains trace levels of soy proteins. For this reason, researchers believe that soy lecithin will not provoke allergic reactions in the majority of soy-allergic consumers because it does not contain sufficient soy protein residues.

You see, the soybean allergens are found in the protein fraction, which is almost entirely removed in the soy lecithin manufacturing process. The Institute of Agriculture and National Resources at the University of Nebraska-Lincoln suggests “many allergists do not even advise their soybean-allergic patients to avoid soybean lecithin when it is included as an ingredient on food products.”

Do use caution when eating any product containing soy, though. People with more sensitive soybean allergies still may react negatively to soy lecithin ingestion and will have to be more conscious of packaged foods containing this ingredient.

Another widely researched issue regarding soy is that it contains isoflavones or phytoestrogens, which are naturally occurring estrogenic compounds. Although isoflavones are found in many different plant foods, soybeans contain uniquely rich amounts.

In soybeans, isoflavones occur almost exclusively as glycosides (sugar compounds), but once the soy food is ingested, the sugar is hydrolyzed and can be absorbed by the body.

Isoflavones have a chemical structure that’s similar to the hormone estrogen, so they can bind to estrogen receptors and cause estrogen-like effects on the body. That’s at least what some animal studies have shown us, but there is definitely more research to be done on this topic to fully understand the role that consuming isoflavones has on our health.

Although consuming isoflavones may have potential health benefits, like improving menopause and osteoporosis symptoms, there are concerns about their estrogen-like properties and how they affect the thyroid, uterus and breasts, according to an evaluation of the clinical and epidemiologic literature on this subject that was published in Nutrients.

Personally, when I do eat soy, I only go for fermented soy products, like miso and tempeh. They may be beneficial to your health because they:

• are excellent sources of dietary protein
• contain all of the essential amino acids
• are easier to digest

Plus, the fermentation process breaks down the antinutrients that are present, and they contain probiotics.

Natto, for example, is a dish that contains fermented soybeans, and I consider it one the greatest probiotic foods because it has been proven to help reduce inflammation and support your immune system.

Nutrition Facts

Oftentimes extracted from soybean oil, one ounce (28 grams) of soybean lecithin has the following nutritional content:

• 214 calories
• 28 grams fat
  • 1,438 milligrams omega-3 fatty acids
  • 11,250 milligrams omega-6 fatty acids
• 51.5 micrograms vitamin K (64 percent DV)
• 2.3 milligrams vitamin E (11 percent DV)
• 98 milligrams choline

Why are lecithin supplements so popular, and what are soy lecithin capsules used for? The answer lies in the fact that lecithin supplements contain a complex mixture of phospholipids, which compose the cellular membrane structure and are used for energy storage.

Two types of phospholipids that are essential components for biological membranes include phosphatidycholine and phosphatidylserine.

Researchers in Japan found that the administration of fresh phospholipids can work to replace damaged cell membranes and restore the structure and function of the cellular membrane. This is called lipid replacement therapy, and it has been shown to improve fatigue, diabetes symptoms, degenerative diseases and metabolic syndrome.

Phosphatidylcholine is one of the primary forms of choline and acts as an essential component in cell membrane signaling. Phosphatidylcholine is produced in the liver and converted into choline, which plays several important processes within the body.

Phosphatidylserine is found in the membranes of all animals, higher plants and microorganisms. In humans, it’s most concentrated in the brain, and phosphatidylserine supplementation is often used to improve brain function in elderly patients.

Research also shows that it might be beneficial for children and young people with ADHD and mental health conditions.

Risks and Side Effects

Although there are a number of potential benefits from consuming soy lecithin, there are also some dangers and side effects that you should be aware of before choosing to ingest foods or supplements containing this ingredient.

Extraction Practices

When determining soy lecithin side effects and safety, it’s important to consider the extraction process that’s required to get the emulsifier from soybeans.

Hexane is a solvent that’s used to extract oils from seeds and vegetables. It’s also used as a solvent for glues and varnishes and as a cleaning agent in the printing industry.

Hexane is used in the extraction process when separating the lecithin from the soybean, and then it is removed through another multi-step process.

There can be hexane residue leftover, however, and this is not regulated by the U.S. Food and Drug Administration. That means we don’t know exactly how much hexane may be in the soy lecithin that you’re eating, and the Environmental Protection Agency lists a number of dangerous side effects of hexane inhalation exposure, which reportedly include mild central nervous system effects like dizziness, nausea and headaches.

GMO Soybeans

Another potential issue with soy lecithin is that unless it’s labeled as “organic soy lecithin,” it probably comes from genetically modified soybeans.

Is soy lecithin genetically modified? Well, generally speaking, since soy lecithin is extracted from soy oil, which is almost always generically modified, the answer is usually yes.

A major issue is that the original source for soy lecithin is nearly impossible to tract down, so it can very well come from GMO soy and you wouldn’t know it.

Potential Estrogenic Effects

The science about isoflavones and their estrogenic effects still isn’t clear. There is animal research indicating that consuming high amounts of soy phytoestrogens can reduce testosterone levels, but there’s also evidence that soy consumption has no effect on hormone levels in men.

People with thyroid issues should try to limit soy consumption because studies have found that it may decrease the production of thyroid hormones in the body.

Allergic Reactions

People with sensitive soy allergies may have an adverse reaction to soy lecithin, and in many cases, it’s made from genetically modified soy.

A 2020 study published in the Journal of Human Nutrition and Dietetics evaluated whether children with soy allergies reacted to soy lecithin in food products. Twenty children participated in the study, and they were randomly assigned to either a placebo or challenge dose of soy lecithin. One child had a slight reaction to the emulsifier.

These results are likely because soy lecithin only contains trace levels of soy proteins. Although the ingredient is likely safe, people with severe allergies to soy should avoid foods made with soy lecithin.

Potential Benefits

1. Improves Cholesterol Levels

Dietary soy lecithin supplementation is most strongly connected with decreasing hyperlipidemia and influencing lipid metabolism. It’s known for its important role in processing fat and cholesterol, which is why people sometimes take soy lecithin supplements to lower cholesterol naturally.

Research suggests that properties of lecithin have the ability to reduce the excess of LDL cholesterol and promote the synthesis of HDL in the liver.

A 2010 study published in the journal Cholesterol evaluated total cholesterol and LDL levels after soy lecithin administration in patients with diagnosed hypercholesterolemia levels. For the study, one 500-milligram soy lecithin supplement was taken by 30 volunteers every day, and the results were quite astounding.

Researchers found the following to be true after patients supplemented with soy lecithin:

• A reduction of 41 percent in total cholesterol after 1 month
• A reduction of 42 percent in total cholesterol after 2 months
• A reduction of 42 percent in LDL after 1 month
• A reduction of 56 percent in LDL after 2 months

This study suggests that soy lecithin may be used as a dietary supplement for the treatment of hypercholesterolemia.

2. Serves as a Source of Choline

Soy lecithin contains phosphatidylcholine, which is one of the primary forms of choline, a macronutrient that plays an important role in liver function, muscle movement, metabolism, nerve function and proper brain development.

Researchers at the University of Wales Swansea revealed that phosphatidylcholine supplementation has been found to support healthy cholesterol levels, liver function and brain function. Many of the potential benefits of soy lecithin powder or supplements come from the choline content.

3. May Boost Immunity

Soy lecithin supplementation has been shown to significantly boost immune function among diabetic rats. Brazilian researchers discovered that daily supplementation with soy lecithin caused macrophage activity (white blood cells that engulf foreign debris) of diabetic rats to increase by 29 percent.

Additionally, they discovered that lymphocyte (white blood cells that are fundamental to the immune system) numbers skyrocketed 92 percent in non-diabetic rats. This suggests that, at least in rats, soy lecithin has immunomodulatory effects.

More research is needed to conclude the role of soy lecithin in the human immune system.

4. Helps Body Deal with Physical and Mental Stress

One of the many keys to soy lecithin’s health benefits is a compound known as phosphatidylserine — a common phospholipid that helps make up part of the cell membranes in plants and animals. Known to affect stress hormones adrenocorticotropic hormone (ACTH) and cortisol, phosphatidylserine derived from cow brains has been shown to dampen response to physical stress.

Testing to see how phosphatidylserine derived from soy lecithin compared, German researchers evaluated the effects that soy lecithin phosphatidic acid and phosphatidylserine complex (a combination referred to as PAS) supplementation has on ACTH, cortisol and a psychological evaluation known as the Spielberger State Anxiety Inventory stress subscale.

Published in the Danish journal Stress, the trial compared 400 milligrams, 600 milligrams and 800 milligrams of PAS on groups of 20 people each. The researchers not only discovered that PAS has some pretty remarkable effects on the human psyche, but they uncovered that it is dose-dependent.

They found a sweet spot with the 400 milligrams of PAS because it is considerably more effective at blunting serum ACTH and cortisol levels than the larger doses.

This study suggests that specific properties in soy lecithin may have a selective stress-dampening effect and may even be used in the natural treatment of stress-related disorders.

5. May Improve Cognitive Function

A three-month, double-blind, placebo-controlled study published in Advances in Therapy evaluated the positive effects of a supplement containing a blend of 300 milligrams of phosphatidylserine and 240 milligrams of phosphatidic acid that was produced from soy lecithin.

The supplement or placebo was given to non-depressive elderly patients with memory problems three times a day for three months. In a separate investigation, the supplement was given to patients with Alzheimer’s disease to measure its effect on their daily functioning, mental health, emotional state and self-reported general condition.

Researchers found that by the end of the treatment period, the supplement blend made from properties found in soy lecithin significantly improved memory and prevented the “winter blues” in elderly patients compared to those receiving the placebo.

Among the Alzheimer’s disease patients, the supplement group had a 3.8 percent deterioration and 90.6 percent stability in daily functioning compared to 17.9 percent and 79.5 percent under the placebo. Plus, 49 percent of those in the treatment group reported an improved general condition compared to 26.3 percent of those receiving the placebo.

These findings suggest that soy lecithin-derived phosphatidylserine and phosphatidic acid may have a positive influence on memory, cognition and mood among the elderly and those suffering from cognitive conditions.

6. May Prevent Osteoporosis

Although the research is mixed, there are studies indicating that soybean and soy-based ingredients, including soy lecithin, act as antiresorptive and bone-enhancing agents in preventing osteoporosis. This is due to the isoflavones found in soy, specifically the glycosides.

According to a scientific review published in the Journal of Medicinal Food, epidemiologic studies have found that elderly Asian women have a lower incidence of hip fractures than Caucasian women, and further research indicates that the consumption of soy products is much higher among Asians than caucasians.

Researchers state that soy-based products could “potentially lower the bone loss rate and decrease the risk of fracture.” This may be due to soy’s estrogenic effects, as estrogen deficiency induced by menopause has been shown to accelerate bone loss in older women.

It also may be due to properties in soy (notably the glycosides) that have antioxidant, antiproliferative, estrogenic and immune-modulating effects.

7. Relieves Menopause Symptoms

In addition to its potential benefit for osteoporosis, research suggests that soy lecithin supplements may help improve menopause symptoms by improving vigor and blood pressure levels in menopausal women. A 2018 randomized, double-blind, placebo-controlled study including 96 women between the ages of 40 to 60 sought to investigate whether or not soy lecithin supplements could help to relieve symptoms of fatigue.

The participants were randomized to receive active tablets containing high-dose (1,200 milligrams per day) or low-dose (600 milligrams per day) soy lecithin or a placebo for an eight-week period.

Researchers found that the improvements in fatigue symptoms, diastolic blood pressure and cardio-ankle vascular index (to measure arterial stiffness) were greater in the high-dose group compared with the placebo group.

8. May Help Prevent Cancer

A 2011 study published in the journal Epidemiology found that there may be a reduced risk of breast cancer associated with lecithin supplement use. Researchers weren’t able to make any conclusive statements about it being able to treat cancer but suggested that their findings should be considered “hypothesis-generating.”

This link between soy lecithin and decreased breast cancer risk may be due to the presence of phosphatidylcholine in soy lecithin, which is converted to choline when ingested.

How to Avoid It

People with severe allergies to soy products or those who are sensitive to soy lecithin should avoid foods made with the ingredient. For those who don’t experience side effects from eating the emulsifier but want to avoid consuming GMO foods, opt for choosing only organic foods with soy lecithin on the label.

Some products are made with other types of emulsifiers that can be considered safer ingredients. Sunflower lecithin is a good alternative, and egg yolks can have a similar effect in food products.

Final Thoughts

• Lecithin is a generic term to designate a variety of naturally occurring fatty compounds found in animal and plant tissues. Soy lecithin, in particular, is extracted from soybeans and often used as an emulsifier.
• Soy lecithin is composed of choline, fatty acids, glycerol, glycolipids, phospholipids, phosphoric acid and triglycerides. It contains very little soy protein, so it’s generally considered safe for people with soy allergies.
• Soy lecithin also has potential health benefits, including its ability to:
  • improve cholesterol
  • serve as a source of choline
  • boost immunity
  • help the body deal with mental and physical stress
  • improve cognitive function
  • prevent osteoporosis
  • relieve menopause symptoms
  • possibly reduce the risk of cancer
• Although there are many potential health benefits of soy lecithin, it is still commonly derived from genetically modified soy, so look for organic options whenever possible. Also, keep in mind that soy lecithin contains isoflavones, which can have estrogenic-effects when ingested.

The post What Is Soy Lecithin? Potential Benefits vs. Risks appeared first on Dr. Axe.

Maybe you’ve heard that consuming too many omega-6 fatty acids can lead to health issues like inflammation and cardiovascular disease, but did you know that omega-6s, like linoleic acid, are actually essential nutrients that need to be consumed by humans for proper brain function, metabolism and development?

Unfortunately, in Westernized societies, the average consumption of omega-6 fatty acids far exceeds the nutritional requirements. So instead of focusing on the benefits of these polyunsaturated fatty acids, we usually hear about their pro-inflammatory properties when eaten in excess. However, eating organic, non-GMO sources of linoleic acid can reduce your risk of cardiovascular disease, boost the health of your brain and even improve your reproductive health.

Linoleic acid, which accounts for approximately 90 percent of dietary intake of omega-6 fatty acids, plays an important role in many biochemical processes. But it’s important to learn about the best food sources and exactly how much of these fats you should consume regularly.

What Is Linoleic Acid?

Linoleic acid is a polyunsaturated essential fatty acid that is found mostly in plant oils. It’s known as the parent fatty acid of the omega-6 series, and it is essential for human nutrition because it cannot be synthesized by the human body.

In scientific terms, linoleic acid is a nutrient from the carbonyl functional group that contains two double bonds at the ninth and 12th carbons. Why is linoleic acid essential? Because humans cannot incorporate a double bond beyond the ninth carbon of the fatty acid, so it can’t be synthesized naturally and must be consumed.

Like all fatty acids, linoleic acid is used by the body as a source of energy. It is a substrate for the synthesis of physiological regulators that are called eicosanoids, including prostaglandins, prostacyclins, thromboxanes and leukotrienes. These are “local hormones” that serve as mediators of many biochemical processes, like the regulation of blood pressure, blood lipid levels, immune function, blood clotting, inflammation and reproduction.

Linoleic acid is also an important structural component of cell membranes and affects cell membrane properties like fluidity, flexibility and permeability.

Although eating omega-6 foods can be beneficial to our health for a number of reasons, consuming these fatty acids in excess can be problematic. It’s easy to consume too much linoleic acid because these oils are typically used to make processed foods, which are eaten too often in Western societies.

That’s why it’s important to consume the right balance of omega-3 and omega-6 fatty acids, at about a 1:1 to 2:1 ratio. When consumed, linoleic acid can be desaturated into other omega-6s, like arachidonic acid, which is then converted to compounds called eicosanoids. These compounds are important for the normal metabolic function of our cells and tissues, but when they are produced in excess, they can contribute to a number of chronic diseases. This is exactly why we need to be careful with our omega-6 fatty acid intake.

Eating foods high in linoleic acid, but keeping the proper balance with omega-3 foods, can help to boost cardiovascular health, brain function, immunity, skin health and bone strength. This acid is present in vegetable oils like sunflower and safflower oils.

Vs. Conjugated Linoleic Acid

CLA, or conjugated linoleic acid, refers to a group of conjugated octadecadienoic acid isomers that are derived from linoleic acid. Microbes in the gastrointestinal tract of ruminants (like grass-fed beef and lamb) convert linoleic acid into CLA through a process called biohydrogenation. CLA is structurally similar to linoleic acid, with the only difference being the location of their two double bonds.

The benefits of CLA include its ability to help with weight loss, improve immune function, regulate blood sugar levels, boost cardiovascular health, and promote proper growth and development. CLA is found naturally in foods, like grass-fed meat and dairy products.

Vs. Oleic Acid

Oleic acid is a monounsaturated omega-9 fatty acid that is not considered “essential” because it is made by the human body. There are many omega-9 benefits, so consuming foods containing oleic acid can help to reduce your risk of cardiovascular disease, increase your energy levels and boost brain function.

Oleic acid is found in vegetable and animal fats, with olive oil being the most common source of the omega-9. Some other oleic acid food sources include hazelnuts, macadamia nuts and sunflower oil.

Foods and Oils

Linoleic acid is the most highly consumed polyunsaturated fatty acid found in the human diet. In the U.S., the typical intake is about 6 percent of energy. Currently, soybean oil accounts for approximately 45 percent of dietary linoleic acid in the standard American diet.

Wondering what foods are high in linoleic acid? Here’s a general breakdown of linoleic acid foods and oils and h0w many grams are in a serving, according to the Linus Pauling Institute at Oregon State University and the United States Department of Agriculture’s Agricultural Research Service:

1. Safflower oil: 10 grams in 1 tablespoon
2. Sunflower seeds: 9.7 grams in 1 ounce
3. Pine nuts: 9.4 grams in 1 ounce
4. Soybean oil: 8.9 grams in 1 tablespoon
5. Sunflower oil: 8.9 grams in 1 tablespoon
6. Corn oil: 7.3 grams in 1 tablespoon
7. Pecans: 6.4 grams in 1 ounce
8. Sesame oil: 5.6 grams in 1 tablespoon
9. Brazil nuts: 5.8 grams in 1 ounce

Meat — including beef, lamb and chicken — milk, cheese and eggs are also good sources of linoleic acid, but the content depends on the lifestyle and diet of the animals. Products that come from grass-fed animals have a higher linoleic acid content.

Benefits

1. May Reduce Risk of Cardiovascular Disease

Studies show that consuming linoleic acid may help to lower LDL cholesterol, improve blood pressure and reduce your overall risk of cardiovascular disease.

In 2009, the American Heart Association published an advisory recommending that at least 5 percent to 10 percent of energy from omega-6 fatty acids, primarily linoleic acid, reduces the risk of cardiovascular disease, concluding that reducing intake levels would likely increase the risk. Researchers have contended that this is true when there’s a proper balance of omega-3 and omega-6 fatty acids, with a 1:1 ratio.

In 2014, researchers at the University of Minnesota School of Public Health conducted an analysis of cohort studies with over 310,000 subjects. They examined the studies and found that dietary linoleic acid in the highest category corresponded to a 15 percent lower risk of coronary heart disease relative to the lowest category. Replacing 5 percent of energy from saturated fatty acids with linoleic acid was associated with a 9 percent reduction in coronary heart disease events and a 13 percent lower risk of death from coronary disease.

We should note that there have been studies indicating that linoleic acid does not reduce the development of heart disease, so a definitive conclusion about the benefits of linoleic acid for cardiovascular health isn’t possible at this time. However, the research done so far has been promising.

2. Promotes Healthy Brain Function

There’s significant evidence that linoleic acid plays a critical role in our cell membranes, which impacts healthy brain function. Researchers have found that brain unesterified linoleic acid concentration increases following a brain injury, which suggests that linoleic acid or its metabolites may be involved in the natural response to injuries involving the brain. Animal studies indicate that this acid may be involved in neurotransmission and participates in the response to ischemic brain injury, such as stroke.

Studies also indicate that mood disorders are correlated with very low concentrations of linoleic acid. One study found that there was a slight decrease of linoleic acid in the decision-making area of the brain in depressed or bipolar suicidal subjects, and very low concentrations of this acid were present in the platelets of subjects with suicide attempts.

3. Supports Skin and Hair Health

A deficiency in linoleic acid may lead to scaly and itchy skin, which has been shown in animal studies. Linoleic acid has a direct role in maintaining the water permeability barrier of the skin, thereby improving skin hydration. It also helps modulate the closure of skin wounds, and it reduces skin inflammation and acne. Plus, a major metabolite of linoleic acid possesses anti-proliferative properties, which means that it can help prevent the spread of malignant cells into surrounding tissues.

Research also suggests that using oils high in linoleic acid, like safflower and argan oil, on your hair may help promote hair growth and may serve as a natural treatment for thinning hair. Linoleic acid is a precursor of arachidonic acid, an omega-6 fatty acid that promotes the expression of several factors responsible for hair growth.

4. Improves Reproductive Health

Impaired reproductive health is a symptom of linoleic acid deficiency. Because linoleic acid contains essential components of all cell membranes, it can influence reproductive processes and alter the production of prostaglandins. Plus, the reproductive system requires a high polyunsaturated fatty acid content to provide plasma membranes with the fluidity that’s essential at fertilization.

An animal study published in Advanced Pharmaceutical Bulletin found that linoleic acid supplementation promoted estrogenic activity and improved the reproductive performance of female rats with their ovaries removed. Researchers concluded that these results indicate the acid’s potential beneficial role in the treatment of postmenopausal and menopause symptoms, including hot flashes, vaginal atrophy, reduced cardiovascular health and the development of osteoporosis.

5. Boosts Immune Function

Polyunsaturated fats in both the omega-6 and omega-3 families are useful in human autoimmune-inflammatory disorders. Research conducted at the University of Greenwich at Medway’s School of Chemical and Life Sciences in the U.K. found that omega-6 fatty acids help prevent or reduce the severity of autoimmune disease by enhancing immune function and regulating cellular immune reactions.

However, this is only true when you eat a healthy balance of omega-3s and omega-6s. When you eat an excessive amount of omega-6 foods, like products made from vegetable oils, it has a pro-inflammatory response.

6. Protects Bone Density

Human studies support a greater intake of polyunsaturated fatty acids, including both omega-3 and omega-6 fatty acids, for higher bone mineral density and the reduced risk of fragility fracture. These fatty acids influence bone cell metabolism, help to preserve skeletal formation and may help to reduce the risk of osteoporosis and fractures.

Recommended Intake

It’s not hard to come by foods containing linoleic acid, since most processed and packaged foods are prepared with vegetable oils containing the polyunsaturated fat. But in order to benefit from linoleic acid consumption, it’s best to consume the fat in organic, non-GMO whole foods, including grass-fed beef, chicken, eggs and plant-based oils. Continue to avoid eating too many unhealthy foods that contain linoleic acid, including processed meats, potato chips and store-bought salad dressings.

There are supplements available that contain both omega-6 and omega-3 fatty acids, which help you keep the balance that’s needed for optimal health.

Although there is no specific recommended daily allowance for linoleic acid, adequate intakes have been approximated based on median intakes of healthy individuals living in the U.S. Here’s a breakdown of adequate intakes of linoleic acid for children and adults, according to research published in the international review journal Advances in Nutrition:

• Adult men (19–50 years old): 17 grams per day
• Adult women (19–50 years old): 12 grams per day
• Adult men (51–70 years old): 14 grams per day
• Adult women (51–70 years old): 11 grams per day
• Children (1–3 years old): 7 grams per day
• Children (4 years to adulthood): progressively increases from 7 grams per day as they grow older
• Infants (0–6 months): 4.4 grams per day
• Infants (7–12 months): 4.6 grams per day

Risks and Side Effects

Is linoleic acid bad for you? Consuming too many omega-6 fatty acids and not enough omega-3s can throw off your fatty acid balance, which can lead to inflammation and a number of serious health issues. For this reason, focus on eating natural sources of this acid from organic, non-GMO and whole foods. Avoid eating processed and packaged foods that contain vegetable oils containing omega-6s, and keep your balance of omega-3 and omega-6 foods at a ratio of about 1:1 to 2:1.

There is some research suggesting that high intakes of polyunsaturated fatty acids among pregnant women can impact omega-3 fatty acid levels in developing fetuses. However, researchers indicate that the adverse effects of excess linoleic acid intake relative to omega-3s requires more research at this time.

Final Thoughts

• Linoleic acid is a polyunsaturated omega-6 fatty acid that’s known as an essential fatty acid because it can’t be made by the human body.
• There’s strong evidence that eating a diet with the proper balance of omega-3 and omega-6 fatty acids can help to: reduce your risk of cardiovascular disease, improve brain function, boost skin and hair health, improve reproductive health, boost immune function, and strengthen bones.
• What is a good source of linoleic acid? The best food sources include organic, non-GMO vegetable oils, like sunflower oil, and nuts, seeds, meat products, eggs, cheese and milk.

The post Linoleic Acid Can Help Improve Brain, Heart, Skin, Bone & Reproductive Health appeared first on Dr. Axe.

Coined “The Mother of All Antioxidants” by Mark Hyman, MD, glutathione remains one of the hottest topics in both natural health and medical circles today. Over 139,000 peer-reviewed scientific articles have addressed this powerhouse molecule, and experts are now recognizing that an alarming rate of people are deficient for a variety of reasons, including chronic stress, environmental toxins and excessive use of antibiotics.

Glutathione is critical to many aspects of our health, including our immune system and longevity. Therefore, after learning the many benefits of glutathione, it’s worth learning how to naturally increase your levels.

What Is Glutathione?

Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body. Longevity researchers posit that it is so pivotal to our health that the level of glutathione in our cells is becoming a predictor of how long we will live.

The key to understanding why glutathione is so crucial for health is that every cell in our bodies produces it. In the words of Gustavo Bounous, MD, retired professor of surgery at McGill University in Montreal, “It’s the [body’s] most important antioxidant because it’s within the cell.”

Although it’s absolutely essential to maintaining a healthy immune system, it is not technically an “essential nutrient” because the body can create it from the amino acids L-cysteine, L-glutamic acid (a component of glutamine) and glycine.

Deficiency

Although the National Institute of Health (NIH) still claims that glutathione deficiency is a rare disease, there are a growing number of reputable sources that state quite the opposite.

What are the symptoms of glutathione deficiency? Glutathione synthetase deficiency can be a mild, moderate or severe disease depending on each individual case.

Some of the signs and symptoms of this deficiency can include anemia, the buildup of too much acid in the body (metabolic acidosis), frequent infections and symptoms caused by problems in the brain (including seizures, intellectual disability and loss of coordination).

Benefits

Some of the functions that glutathione is responsible for include:

• Conjugates (“links together”) with drugs to make them more digestible
• Is a cofactor (“helper molecule”) for some important enzymes including glutathione peroxidase (which protects you from oxidative damage)
• Is involved in protein disulfide bond rearrangement (which is critical for the biogenesis of one-third of all human proteins)
• Reduces peroxides (natural bleaching agents that are harmful to the body)
• Participates in leukotriene production (vital component for inflammatory and hypersensitivity reactions)
• Helps the liver detoxify fat before bile is emitted, which takes stress off of the gallbladder
• Helps detoxifies methylglyoxal, a toxin produced as a by-product of metabolism
• Cancer apoptosis (“programmed cell death”)

What are other health benefits of glutathione? In addition to helping these vital functions continue in the body, the list of glutathione benefits is extensive:

• Plays a crucial role in immune function
• Promotes T-cell function, which is critical for a strong immune system
• Helps prevent drug resistance
• Protects from environmental toxins
• Discourages cancer progression

In modern medicine, there are several other glutathione uses as well. Glutathione injections are sometimes given to prevent poisonous side effects of chemotherapy and also for some cases of male infertility.

How to Boost Levels

How can one boost glutathione levels? And what foods are high in glutathione? There aren’t specific foods naturally rich in glutathione, but there are foods and supplements that are known for boosting glutathione in the body.

Essentially, if you regularly consume these foods and supplements to reach your overall health and wellness goals, you’ll also enjoy the naturally occurring glutathione benefits.

1. Milk Thistle

Used for centuries by traditional folk medicine all across the world, milk thistle has long been praised as a remedy for immune dysfunction. Specifically, silymarin, a unique flavonoid complex derived from the milk thistle plant, has been used for liver damage and biliary tract disease.

According to scientists, the secret to milk thistle’s healing prowess is its ability to enhance glutathione. Shown to boost glutathione levels in ethanol-induced rats, it was discovered that milk thistle could actually help protect the liver from toxicity in the presence of alcohol consumption; which is well-known to cause glutathione levels to plummet.

2. Whey Protein

Whey protein replenishes glutathione by boosting cysteine, which helps rebuild glutathione when it is depleted from an immune response. According to a recent studies, whey protein is the ideal supplement to help naturally increase glutathione for both fighting cancer, strengthening the immune system, increasing metabolism and reducing appetite.

Rich in glutathione, it is extremely important to purchase the right type of whey protein. Avoid any whey protein that is processed or protein isolate. We recommend grass-fed why or goat whey protein as a dietary supplement. You will want to use a whey protein powder that is all natural or organic (when possible) and is completely free of pesticides, hormones, genetically modified organisms, artificial sweeteners and is gluten-free.

3. Sulfur Foods

Since the mid-1990s, it has been a well-established fact that glutathione concentrations decline in the liver and lungs when sulphur amino acid intake is inadequate. This is one of the many reasons I recommend sulfur-rich, cancer-fighting cruciferous vegetables as a critical part of any natural health regimen.

4. NAC

N-acetyl cysteine (NAC) helps decrease the severity and frequency of wheezing and respiratory attacks by boosting glutathione and thinning bronchial mucus, thus working as an effective asthma remedy.

NAC is actually a precursor to glutathione, and it has recently been proven highly efficient at treating neurocognitive issues like addiction, compulsive behaviors, schizophrenia and bipolar disorder. The recommend is taking 200–500 milligram once daily.

5. Alpha-Lipoic Acid

Alpha-lipoic acid helps restore glutathione levels with any immune system depletion. Only 300–1,200 milligrams of alpha lipoic acid daily helps improves insulin sensitivity and reduces symptoms of diabetic neuropathy. It has also been shown clinically to restore total blood glutathione status and lymphocyte function in HIV/AIDS patients. (19)

6. Methylation Nutrients (Vitamins B6, B9, B12 and Biotin)

In the words of Dr. Mark Hyman, methylation ingredients “are perhaps the most critical to keep the body producing glutathione.” The best (natural) way to keep your methylation ingredients at optimal levels is to simply eat these top folate foods: garbanzo beans, liver, pinto beans, lentils and asparagus. 

7. Selenium

Selenium works as a powerful anti-oxidant and is required for your body to create glutathione. Be sure to stock your refrigerator and pantry with these top selenium foods: Brazil nuts, yellow fin tuna, halibut, sardines, grass-fed beef, turkey and beef liver.

8. Vitamins C & E

Vitamin C helps raise glutathione in red blood cells and lymphocytes. Vitamin E is an important antioxidant that works with glutathione to prevent damage from reactive oxygen and protects glutathione-dependent enzymes. 

So working together, vitamins C and E help recycle glutathione and can help keep you disease-free. Eating these top vitamin C foods and vitamin E foods should be on all of our to-do lists. They together help keep glutathione at optimal levels, plus boost our immune systems and overall body function.

Excellent vitamin C foods include oranges, red peppers, kale, Brussels sprouts and broccoli. Top vitamin E foods include almonds, spinach, wheat germ and sunflower seeds.

9. Beef Liver

Not only is beef liver a top selenium food, but it has been shown to boost selenium and gluthione production better than supplements. Studies have shown that because the nutrition has been concentrated in the liver, eating this organ from a local grass-fed, organic cow is a highly effective way to boost glutathione levels — plus the levels of selenium in beef and in beef liver are far more bioavailable than supplements.

An Anti-Cancer Agent?

One of the most promising areas of glutathione research is the role that it plays in cancer. “By conferring resistance to a number of chemotherapeutic drugs,” an important 2004 study published in the Cell Biochemistry and Function highlights, “Elevated levels of glutathione in tumor cells are able to protect such cells in bone marrow, breast, colon, larynx and lung cancers.” 

The reverse is also true. According to Italian researchers from the Department of Experimental Medicine, Section of General Pathology (Genoa), glutathione deficiency causes cells to be more vulnerable to oxidative stress, which contributes to cancer development. 

In fact, a growing number of researchers are now crediting the increase in neurological disease and cancer to glutathione deficiency. 

As researchers have continued to investigate these phenomena, they have actually discovered that glutathione is a more potent anti-cancer agent than previously anticipated. In the words of Jeremy Appleton, ND, chairman of the department of nutrition at the National College of Naturopathic Medicine in Portland, Oregon:

If you look in a hospital situation at people who have cancer, AIDS, or other very serious disease, almost invariably they are depleted in glutathione. The reasons for this are not completely understood, but we do know that glutathione is extremely important for maintaining intracellular health. 

Because no one knows for sure the exact reasons why glutathione is depleted in these patients and why it’s so effective in fighting against cancer, some question its health benefits. Some even claim that it can harm you.

Naturally made by our cells, there is no record of people “overdosing” on glutathione when supplementing from the natural sources. There are, however, clinical trials highlighting one of the possible glutathione side effects, which is that it may constrict the airways of people with asthma when it is inhaled via a nebulizer. 

It’s also important to note that scientists are unsure as to how the body responds to a synthetic glutathione supplement and there is currently no standardized safe glutathione dosage. My recommendation is to stay with the nine natural sources and skip the man-made stuff.

The bottom line, according to Appleton, is that,

There’s no evidence that supplementing with glutathione, even intravenously, is in any way going to make any cancer worse. In fact, the evidence we have suggests the opposite. It suggests that glutathione and other antioxidants, far from interfering with the activity of chemotherapy, appear to reduce side effects without decreasing efficacy and may, in fact, improve the efficacy of the chemotherapy in fighting cancer. 

Final Thoughts

Glutathione is absolutely crucial to so many vital aspects of our health including our immune system and longevity. Scientific research and many experts suggest that glutathione may act as a potent anti-cancer agent in the body.

In other words, it’s worth making an effort to increase your levels, as glutathione is highly beneficial to your overall health.

While there aren’t glutathione foods per se, there are things you can eat and supplements you can take to naturally boost your glutathione levels. It may be wise to eat many of the above foods in order to boost glutathione.

The post Glutathione Benefits for Longevity & Cancer Fighting: How to Boost? appeared first on Dr. Axe.

Have you heard about the incredible health benefits of L-glutamine? First used in powder form by people in the fitness industry (including bodybuilders) who were looking to preserve muscle tissue, L-glutamine (also simply called glutamine) is an amino acid that is a building block of protein and needed by your body in large amounts. 

The most common original uses of glutamine powder were to meet the following goals: to lose weight fast, burn fat and help build muscle.

While that remains the case, science now shows that glutamine benefits are abundant. It also promotes digestive and brain health, boosts athletic performance — plus it’s helpful in treating intestinal issues and leaky gut.

In fact, it is one of our top three most recommended supplements overall for treating leaky gut and/or building a lean body. Let’s find out why.

What Is Glutamine?

With the chemical formula C₅H₁₀N₂O₃, glutamine is one of 20 naturally occurring amino acids found in protein foods. It’s also the most abundant amino acid in the bloodstream. It makes up 30 percent to 35 percent of the amino acid nitrogen in your blood.

It’s known as a conditional essential amino acid.

What does “conditional essential amino acid” mean? It means that your body can make some on its own but uses it in large amounts.

It also becomes essential when an individual faces disease or specifically muscle wasting. This can happen in the course of certain diseases or even physical trauma.

Additionally, it’s a conditionally essential nutrient during certain catabolic states, including after bone marrow transplantation.

Amazingly, around 60 percent of your skeletal muscle is made up of glutamine – and supplementing with this amino acid can aid protein synthesis and help naturally balance your pH levels.

Food Sources

Found in both animal and plant proteins (including in high levels in both casein and whey protein), glutamine is also available in supplement form and widely popular in the fitness community and beyond.

Glutamine can be found in animal proteins, such as meats and dairy, along with plant-based protein sources, such as beans, raw spinach, parsley and red cabbage. It’s worth noting, though, that animal proteins tend to provide amino acids that are more digestible than plant proteins.

Studies estimate that most people probably consume between three and six grams of glutamine from their daily diets.

The foods with the most L-glutamine benefits include:

1. Eggs
2. Tofu
3. Milk
4. Bone broth
5. Grass-fed beef
6. Spirulina
7. Chinese cabbage
8. Cottage cheese
9. Asparagus
10. Broccoli rabe
11. Wild-caught fish (cod and salmon)
12. Venison
13. Turkey
14. Corn
15. Rice

To obtain a healthy amount, a general recommendation is to consume at least three servings of these L-glutamine-rich foods daily.

L-Glutamine Benefits

What are the benefits of taking glutamine? New research now shows that L-glutamine benefits the body in the following ways:

1. Improves Gastrointestinal and Immune Health

L-glutamine benefits your overall health by supporting gut function and digestive processes. It can be beneficial if you have a digestive condition, such as:

• irritable bowel syndrome (IBS)
• an inflammatory bowel disease like Crohn’s disease
• ulcerative colitis
• diverticulosis
• diverticulitis
• leaky gut or any of the issues associated with leaky gut (like joint pain, rosacea or any type of autoimmune response)

It’s worth noting that the man famous for discovering the Krebs cycle in the body (also known as the “citric acid cycle“) was the first person to recommend taking L-glutamine for gut-related issues. That’s because Sir Hans Adolf Krebs — a German-born British biochemist who received (with Fritz Lipmann) the 1953 Nobel Prize for Physiology — found that it helped improve a healthy gut-related immune response. Additional research supports this finding.

For example, a study published in the journal of Clinical Immunology found that L-glutamine normalizes the effects of the TH2 immune response that stimulates inflammatory cytokines. The effects of L-glutamine in these studies show that it reduces intestinal inflammation and can help people recover from food sensitivities.

It’s also known to play an important role in maintaining healthy gut microbiota and immunity. It seems helpful for reducing intestinal colonization and bacterial overgrowth of pathogens. This may reduce the risk for widespread issues ranging from constipation to weight gain.

A 2018 article published in Nutrients also states that “in vitro and in vivo studies have determined that glutamine is an essential nutrient for lymphocyte proliferation and cytokine production, macrophage phagocytic plus secretory activities, and neutrophil bacterial killing.” In fact, glutamine is currently part of clinical nutrition supplementation recommended for immune-suppressed individuals.

2. Can Help Treat Leaky Gut and Ulcers

There are millions of people struggling with a condition called leaky gut syndrome. It is essentially the main cause of autoimmune disease today.

Leaky gut  can contribute to thyroid issues like Hashimoto’s disease, along with arthritis, skin issues like psoriasis and other serious health concerns.

Because glutamine is the major fuel source for cells of the small intestine, it has been shown to support intestinal health and help treat leaky gut in clinical studies.

A study published in the medical journal Lancet referenced above examined 20 hospital patients and found that supplementing with L-glutamine decreased intestinal permeability. An animal study published in the British Journal of Surgery found that L-glutamine benefits ulcerative colitis and inflammatory bowel disease.

It also shows promise for treating ulcers by providing protection from further damage. Plus, it offers a healthier, natural alternative to antibiotics for the treatment of stomach ulcers.

If you’re unsure if you suffer from leaky gut, this leaky gut test can help. If, indeed, you appear to have leaky gut, L-glutamine is the No. 1 amino acid you need to help heal and repair it. 

3. Supports Brain Health

A precursor to the neurotransmitter glutamate in your brain, glutamine is key to boosting your brain health. Why? A disruption of the glutamine-glutamate cycle can result in all kinds of brain problems, including:

• Reye’s syndrome
• epilepsy
• bipolar disorder
• schizophrenia
• anxiety
• depression
• alcohol addiction

Glutamine can also help stall brain aging. Mitochondrial dysfunction causes abnormal increases in the neurotransmitter glutamate and, again, puts the brain at risk for developing the above problems.

A study conducted at the New York University School of Medicine showed that even mild traumatic brain injury caused brain atrophy, and most of this damage was due to the disrupted glutamine-glutamate cycle and an abnormal increase in glutamate levels.

4. May Improve IBS Symptoms and Diarrhea

Glutamine helps improve IBS and diarrhea by balancing mucus production. This results in healthier bowel movements.

If you have Hashimoto’s or an underactive thyroid, consider making it a part of your hypothyroidism diet. The same goes for anyone who suffers from IBS symptoms like constant diarrhea or ulcerations.

5. Promotes Muscle Growth and Decreases Muscle Wasting

Whether your goal is to increase athletic performance, boost metabolism, improve recovery or even build muscle, research shows that L-glutamine can significantly aid your efforts. During an intense workout, your body becomes stressed, and your muscles and tendons require more glutamine than the amount supplied by a normal diet.

After an intense workout, the levels of cellular glutamine can drop by 50 percent and plasma levels by 30 percent. This muscle-wasting state is a gateway for the body to use your muscle for energy rather than carbohydrates, but glutamine can help prevent this from happening.

Supplementing with L-glutamine allows your muscles to fight and push a bit further. This boosts your strength and helps repair your skeletal muscles.

A study found that glutamine supplementation makes it possible to recover quicker from intense weight training sessions because it improves muscle hydration. This aids the muscle recovery process and reduces recovery time for wounds and burns.

It’s why glutamine supplementation is not only common for bodybuilders in the bodybuilding industry, but in nearly every athletic pursuit these days.

6. May Improve Athletic Performance and Recovery from Endurance Exercise

One of L-glutamine’s main roles in the body is to support detoxification by cleansing the body from high levels of ammonia. It acts as a buffer and converts excess ammonia into other amino acids, amino sugars and urea.

Doing approximately one hour of exercise can cause a 40 percent reduction of glutamine in the body. It can also cause suppressed immune function. This has a negative impact on your resistance training and may lead to overtraining syndrome.

L-glutamine benefits long distance athletes as well by boosting the immune system (T-helper cells). Animal studies have indicated that this increase in T-helper cells may reduce the “stresses” associated with overtraining syndrome.

However, not every study has found that it necessarily boosts performance. One 2019 review that included data from 55 studies observed that glutamine improved some fatigue markers, such as increased glycogen synthesis and reduced ammonia accumulation, but this intervention did not always increase physical performance.

7. Supports Metabolic and Heart Health

Research has indicated that human growth hormone (HGH) levels go up nearly 400 percent after glutamine supplementation. This hormonal response leads to an increase in resting metabolic rate and improves the afterburn effect or EPOC post-exercise.

This afterburn effect is essential for burning fat, weight loss and building lean muscle mass.

Is glutamine good for weight loss? There’s evidence suggesting that it helps burn fat and build lean muscle mass by suppressing insulin levels and stabilizing blood glucose. This enables the body to use less muscle mass to maintain blood sugar and insulin sensitivity in the cells.

In fact, six weeks of supplementation with 30 grams per day of glutamine powder “markedly improved some cardiovascular risk factors, as well as body composition, in patients with type 2 diabetes” in one study. For this reason, L-glutamine benefits diabetics and those with sugar and carb cravings as well.

Emerging evidence also indicates that l-glutamine plays a fundamental role in cardiovascular health by serving as a substrate for the synthesis of DNA, ATP, proteins and lipids. Additionally it seems to have potent antioxidant and anti-inflammatory effects that can reduce risk factors for cardiovascular disease, such as:

• hypertension
• hyperlipidemia
• glucose intolerance
• obesity
• diabetes

Related: Do Digestive Enzymes Prevent Nutrient Deficiencies & Boost Gut Health?

Deficiency

L-glutamine is synthesized by the body from glutamic acid or glutamate. If the body is unable to produce enough it needs to get it directly from your diet.

It’s estimated that 70 million Americans now suffer from digestive diseases, so it’s apparent that our diets severely lack certain nutrients that support the digestive tract. While L-glutamine is synthesized by the body from glutamic acid or glutamate, sometimes the body is unable to produce enough — plus the majority of people don’t seem to get enough L-glutamine from their food alone if they eat low-protein diets.

Some reasons that you may run low in glutamine include:

• Eating a low-protein diet
• Undergoing lots of stress
• Exercising intensely
• Battling infections and illnesses
• Undergoing treatments, including radiotherapy and chemotherapy
• Having an immune disorder
• Having a chronic gastrointestinal disorder

This is why supplementing your diet with it is an excellent way to boost your immune system and improve your ability to fight infection and diseases.

Glutamine has even become a common supplement for critically ill patients. According to a study published in the medical journal Critical Care, glutamine dipeptide-supplemented parenteral nutrition “continues to be associated with a significant reduction in hospital mortality and hospital length of stay.”

Supplements and Dosage

Types of L-Glutamine

There are two forms of L-glutamine. You can get regular L-glutamine in what’s called its free form, and it should be taken with food ideally for proper absorption by the body. 

The other type is called trans-alanyl-glutamine or alanyl-L-glutamine. It’s an amino acid attached to another amino acid. That basically means you can digest it much better.

Unlike free-form glutamine powder, you can take it on an empty stomach.

Both forms are best taken right after or right before workouts — with your small meals right before or after workouts for it to support your metabolism and weight loss as well as for muscle building, recovery and preservation.

Dosage Recommendations

Typically, the best dosage is an ingestion between two to five grams taken twice daily and up to 10 grams twice daily for serious power athletes. 

When should you take glutamine? Replenishing glutamine levels after an intense session could take up to five days, so it is important to take it on a regular basis if you do intense exercise.

Some bodybuilders say that glutamine works best when combined with certain brained chain amino acids (BCAAs), especially leucine. Others consume it post-workout with creatine in order to try to improve muscle recovery and restore the body’s energy stores.

Risks and Side Effects

Overall, glutamine seems safe to consume in moderate amounts, especially if taken short term. There seems to be low risk for side effects when taken in doses up to 20 to 30 grams per day, which are considered higher doses but have been used safely in some studies short term.

Although the effects of excess glutamine rarely cause problems, if you take oral glutamine long term, it’s a good idea to also supplement with B vitamins. This especially applies to vitamin B12, which controls glutamine buildup in the body.

Who should not take glutamine?

Anyone with a history of kidney disease, liver disease, Reye’s syndrome or cancer should not take this supplement unless working with a doctor, since these conditions can affect how amino acids are absorbed.

If you’re battling cancer and/or undergoing cancer treatments, always speak with your doctor about which supplements may or may not be helpful.

In rare cases, allergic reactions to this supplement have been reported. Stop taking it right away if you experience symptoms like nausea, vomiting, hives, dizziness or pain.

Conclusion

• Glutamine is one of 20 naturally occurring amino acids found in protein foods. It’s the most abundant amino acid in the bloodstream.
• It’s known as a conditional essential amino acid because your body uses it in large amounts. This means you need to keep replenishing your supply. 
• Research suggests that are several important l-glutamine benefits for muscle mass, digestion and brain health. Whether you’re looking to increase your athletic performance, build muscle or improve a health condition such as leaky gut or diabetes, L-glutamine should be a part of your daily diet.
• The top food sources include meat, fish, bone broth, spirulina, cottage cheese, and veggies like cabbage and asparagus.
• You can also take it in supplement form, typically in doses between two to five grams, taken twice daily.

The post L-Glutamine Benefits Leaky Gut & Metabolism appeared first on Dr. Axe.

The phrase “you are what you eat” is halfway accurate. The real truth is: You are what you digest. Therefore, are digestive enzymes key to better digestion, gut health and nutrient absorption?

Surprising as it may seem, up until relatively recently, little was known about how your digestive system actually works. Today, there’s a growing incidence of illnesses that, when traced back to the source, appear to be linked to nutrient malabsorption due to a lack of digestive enzymes.

Why are enzymes for digestion important in avoiding illness? The role of digestive enzymes (DE) is primarily to act as catalysts in speeding up specific, life-preserving chemical reactions in the body.

Essentially, they help break down larger molecules into more easily absorbed particles that the body can actually use to survive and thrive.

What Are Digestive Enzymes?

Digestive enzymes are defined as “enzymes that are used in the digestive system.”

All enzymes are catalysts that enable molecules to be changed from one form into another. These enzymes help us digest foods by breaking down large macromolecules into smaller molecules that our guts are capable of absorbing, thus supporting gut health and making sure the nutrients are delivered to the body.

Types:

What are the main digestive enzymes? They are split into three main classes:

1. proteolytic enzymes that are needed to metabolize proteins
2. lipases needed to digest fats
3. amylases needed to break down carbohydrates

There are various types of DE found in humans, some of which include:

• Amylase — Found in saliva and pancreatic juice, works to turn large starch molecules into maltose. Needed to metabolize carbohydrates, starches and sugars, which are prevalent in basically all plant foods (potatoes, fruits, vegetables, grains, etc.).
• Pepsin — Which enzyme breaks down protein? Found in the gastric juice within your stomach, pepsin helps turn protein into smaller units called polypeptides.
• Lipase —  Made by your pancreas and secreted into your small intestine. After mixing with bile, this turns fats and triglycerides into fatty acids. Needed to properly absorb foods like dairy products, nuts, oils, eggs and meat.
• Trypsin and chymotrypsin — These endopeptidases further break down polypeptides into even smaller pieces.
• Cellulase — Helps with digestion of high-fiber foods like broccoli, asparagus and beans, which can cause excessive gas. Many can’t break down cellulose, but cellulase helps break it down.
• Exopeptidases, carboxypeptidase and aminopeptidase — Help release individual amino acids.
• Lactase — Turns sugar lactose into glucose and galactose.
• Sucrase — Cleaves the sugar sucrose into glucose and fructose.
• Maltase — Reduces the sugar maltose into smaller glucose molecules.
• Other enzymes that help with absorption of sugar/carbs include invertase, glucoamylase and alpha-galactosidase.

How Do Digestive Enzymes Work?

Digestion is a complex process that first begins when you chew food, which releases enzymes in your saliva. Most of the work happens thanks to gastrointestinal fluids that contain DEs, which act on certain nutrients (fats, carbs or proteins).

We make specific DEs to help with absorption of different types of foods. In other words, we produce carbohydrate-specific, protein-specific and fat-specific enzymes.

DEs aren’t just beneficial — they’re essential. They turn complex foods into absorbable compounds, including amino acids, fatty acids, cholesterol, simple sugars and nucleic acids (which help make DNA).

They are synthesized and secreted in different parts of your digestive tract, including your mouth, stomach and pancreas.

These enzymes optimize nutrient absorption and let you get more out of the food you consume. That’s why I’ve religiously consumed digestive enzymes before every meal for 25 years.

It’s a great insurance policy for your gut and colon as well. You don’t want food to get to colon undigested, where it gets into colon and ferments and causes all kinds of issues. Consuming DEs before a meal can prevent that.

Digestion becomes an even bigger issue as you age — all the more reason to start adding digestive enzymes today.

Below is an overview of the six-step digestive process, starting with chewing, that triggers DE secretion in your digestive tract:

1. Salivary amylase released in the mouth is the first DE to assist in digestion of molecules, and that process continues after food enters the stomach.
2. The parietal cells of the stomach are then triggered into releasing acids, pepsin and other enzymes, including gastric amylase, and the process of degrading the partially digested food into chyme (a semifluid mass of partly digested food) begins. 
3. Stomach acid also has the effect of neutralizing the salivary amylase, allowing gastric amylase to take over.
4. After an hour or so, the chyme is propelled into the duodenum, where acidity triggers the release of the hormone secretin.
5. That, in turn, notifies the pancreas to release hormones, bicarbonate, bile and numerous pancreatic enzymes, of which the most relevant are lipase, trypsin, amylase and nuclease.
6. The bicarbonate changes the acidity of the chyme from acid to alkaline, which has the effect of not only allowing the enzymes to degrade food, but also killing bacteria that are not capable of surviving in the acid environment.

At this point, for people without DE insufficiency (lack of digestive enzymes), most of the work is done. For others, supplementation is needed and helps this process along.

This can even be true for pets, since there are several benefits of digestive enzymes for dogs, digestive enzymes for cats and for other animals too.

Who Needs Them? (Signs of Deficiency)

The answer to the increasingly asked question — “Who should take digestive enzymes?” — may ultimately turn out to be many more people than you might expect.

In today’s day and age, our diets contain many foods that are difficult to digest, such as dairy, grains, nuts, seeds, legumes. Then the processed compounds are another reason why our digestive tracts are so burned.

People who experience symptoms like bloating, gas, abdominal pain and fatigue due to undigested foods may benefit from a DE supplement. Other signs that you might lack DEs include:

• Acid reflux
• Dyspepsia (pain or an uncomfortable feeling in the upper middle part of your stomach area)
• Cravings for certain foods
• Thyroid problems
• Heartburn, indigestion or burping 
• Hair that is thinning or falling out
• Dry or lackluster skin
• Trouble concentrating or brain fog
• Morning fatigue
• Trouble sleeping well
• Arthritis or joint pain
• Muscle weakness or feeling too tired to exercise
• Mood swings, depression or irritability
• Headaches or migraines
• Worsened PMS

People with the following health conditions can likely experience some relief from taking a DE supplement:

1. Digestive Diseases

If you have any type of digestive disease — such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation — then DEs may be able to help.

They can help take stress off of the digestive organs and decrease symptoms like abdominal pain and bloating that are associated with gastrointestinal disease.

2. Age-Related Enzyme Insufficiency

As we age, the acidity of our stomach acid becomes more alkaline, and this can prevent enough pancreatic secretions from being released.

Concurrent illnesses aside, as we age there’s increasing suspicion that digestive problems may result from either low stomach acid or DE insufficiency, which are thought to be common causes of acid reflux. 

3. Hypochlorhydria

Hypochlorhydria (having too little stomach acid) makes it hard for minerals, vitamins and nutrients to be “cleaved” or released from food while in the GI tract, and if this action fails, then nutritional insufficiency is usually the result.

4. Liver Disease and Other Enzyme-Related Illnesses

Anyone with liver disease should be suspected as having a concurrent enzyme insufficiency. One of the more common conditions is known as alpha-1 antitrypsin deficiency, a genetic disorder that affects roughly one in 1,500 people worldwide.

Symptoms that may be experienced include unintentional weight loss, recurring respiratory infections, fatigue and rapid heartbeats.

There illnesses (that may at first diagnosis appear unrelated to low DE production) include:

• Crohn’s disease 
• Iron deficiency or vitamin B12 deficiency 
• Vitamin D deficiency 

Other symptomatic indicators of enzymatic insufficiency are:

• Stool changes — If the stool is pale and floats in the toilet bowl or if it’s greasy or fatty.
• Gastrointestinal complaints — Stomach distention and diarrhea, especially around an hour after eating. Flatulence and indigestion are also indicative.

5. Pancreatic Insufficiency

Pancreatic insufficiency is the inability of the pancreas to secrete the enzymes needed for digestion. This is a common problem among people with pancreatic cancer.

Prescription pancreatic enzyme products (also called called replacement therapy) may be used in patients with pancreatic cancer, chronic pancreatitis, cystic fibrosis and after surgery on the gut to help promote healing.

Best Natural Sources (Foods)

Many raw plants, such as raw fruits and vegetables, contain enzymes that aid in their digestion.

Raw fruits and vegetables grown in nutrient-rich soils are the best natural sources of DEs, so make sure to buy more of these when you shop for groceries:

• Pineapple
• Papaya
• Kiwi
• Kefir and yogurt
• Bananas
• Mango
• Miso, soy sauce and tempeh (fermented soy products)
• Sauerkraut and kimchi
• Avocado
• Bee pollen
• Apple cider vinegar
• Raw honey

Digestive enzyme supplements are derived mostly from three sources:

• Fruit-sourced — usually pineapple– or papaya-based. Bromelain is an enzyme derived from pineapple that breaks down a broad spectrum of proteins, has anti-inflammatory properties and can withstand a broad pH (acidic/alkaline) range. Papain is another enzyme that’s derived from raw papaya and works well to support the breakdown of small and large proteins.
• Animal-sourced — including pancreatin sourced from ox or hog. 
• Plant-sourced — derived from probiotics, yeast and fungi.

Supplements

Because proteins, sugars, starches and fats all require specific types of enzymes, it’s best to take a supplement that covers all the bases.

Many experts feel that the best digestive enzymes in supplement form are those that contain a full-spectrum blend intended for general digestive improvement. Look for a supplement that includes a variety of enzymes, including some of the following (price may vary depending on the supplement you purchase):

• Alpha-galactosidase (this is the enzyme found in Beano®, derived from Aspergillus niger, which is said to help with carbohydrate digestion)
• Amylase (produced by the salivary glands)
• Cellulase
• Glucoamylase
• Invertase
• Lactase
• Lipase
• Malt diastase
• Protease (or acid proteases)
• Peptidase
• Beta-glucanase
• Pectinase
• Phytase

Here are some tips for purchasing DEs based on your symptoms and current health:

• If you have gallbladder issues and are looking for a gallbladder natural treatment, purchase one with more lipase and bile salts.
• Where you see betaine HCL listed as a product ingredient, make sure pepsin is also included.
• Others contain lactase, which until recently was only available as an individual product. This enzyme is designed to assist those with specific issues relating to sugar absorption from dairy products.
• Consider a supplement that contains protease, which helps with protein digestion, if you have an autoimmune or inflammatory condition.
• Choose a blend with herbs, such as peppermint and ginger, that also support digestion.
• Also, because some people need more pancreatic enzymes than others, you need to bear in mind the level of each is dependent on your needs. Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes.

Are vegan DE supplements available?

Some products contain only plant-based enzymes, which are aimed at vegetarians and vegans. These usually at least contain bromelain derived from the pineapple, and many include papain enzyme from the papaya.

Products designed specifically for vegans usually contain pancreatin derived from Aspergillus niger. This is a fungus-based, fermented product rather than an enzyme sourced from ox or hog bile, which is the usual source.

In addition, some have complementary herbs and spices. Amla (gooseberry) extract — which isn’t an enzyme, but an herbal remedy from Ayurveda medicine taken for general well-being — is often included. It’s believed to work in synergy with the other compounds.

When should you take digestive enzymes?

For optimal results, take DEs about 10 minutes before each meal or with your first bite. Protease supplements can be taken in between meals in addition to DEs with meals.

Start by taking enzymes with about two meals per day, and adjust your dosage as needed as the days move on.

Can you take probiotics and digestive enzymes at the same time?

Yes. Take enzymes before a meal and probiotics after or between.

It’s also beneficial to get probiotics from fermented foods like yogurt, kefir, kimchi or sauerkraut. Probiotics can help restore balance to the gut microbiome and further aid in digestion, while also curbing symptoms like gas and bloating.

Benefits

Why are digestive enzymes good for you? Mostly because they help us digest foods.

The main reasons why many people should take digestive enzymes are to:

• Help treat leaky gut and other conditions like celiac disease by taking stress off the gastrointestinal tract.
• Support a healthy balance of bacteria and microbes in the gut.
• Assist the body in absorbing difficult-to-digest protein and sugars like gluten, casein and lactose (milk sugar).
• Greatly improve symptoms of acid reflux and irritable bowel syndrome.
• Enhance nutrition absorption and preventing deficiencies.
• Counteract enzyme inhibitors naturally in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes.

You might be wondering, do digestive enzymes help you lose weight or burn fat, and will digestive enzymes help with constipation?

If you’re not making enough DEs to help the digestive process unfold smoothly, it’s possible you’ll experience constipation that may improve when you supplement. However, DEs are generally not linked to weight loss and are not intended for this purpose, although they may help curb your cravings and allow you to feel satisfied with less.

Uses in Traditional Chinese Medicine and Ayurveda:

Throughout history, traditional medicine systems emphasized treating poor digestion holistically by making dietary and lifestyle changes, rather than supplementing. Digestive enzymes only became available in supplement form in the past 50 years or so, but long before this people were encouraged to consume raw foods and probiotic foods that naturally supported gut health.

According to the ancient medicinal system Ayurveda, digestion depends on sufficient agni, “or digestive fire.” Agni is said to be improved by removing causes of indigestion (such as eating while stressed or close to bedtime), improving your diet, and using herbs and home remedies to strengthen the digestive organs.

Spices play an important role in supporting digestion in Ayurveda, especially:

• ginger
• turmeric
• cumin
• coriander
• fennel
• cardamom
• fenugreek
• cinnamon
• rosemary
• sage
• oregano

One remedy to improve digestive fire is to drink herbal tea that can help with enzyme functions, such as tea made with one-third teaspoon each of cumin, coriander and fennel that is boiled and strained. Eating papaya is also encouraged, since it naturally provides papain, which is said to manage inflammation.

In Traditional Chinese Medicine, digestion is improved by improving “qi,” or vital energy. Acupuncture, herbs, movement and stress management complement the use of plant-based enzymes that are obtained from eating whole foods.

Raw fruits and lightly cooked veggies are recommended most for digestive support.

Other ways to encourage gut health include:

• eating local/seasonal foods
• choosing organic, unprocessed, non-GMO foods
• limiting intake of added sugar, liquids during meals and cold foods
• chewing foods thoroughly
• not eating within two to three hours of bedtime
• practicing tai chi, yoga, exercise and stretching to increase appetite

Risks and Side Effects

Can digestive enzymes be harmful? If you’re dealing with a chronic health problem, it’s a good idea to visit a health practitioner for help with customized DE therapy.

Depending on your health condition, your doctor can determine which are the safest and best DEs for you to take. If you have a history of liver or gallbladder disease, or ulcers, then consult a physician before taking supplements.

What are potential digestive enzymes side effects? While they are generally well-tolerated and helpful, side effects can sometimes include:

• nausea
• diarrhea
• abdominal cramping
• gas
• headache
• swelling
• dizziness
• changes in blood sugar
• allergic reactions
• abnormal feces

If you suffer these symptoms, don’t continue to take them, and consult with your doctor.

You’re most likely to deal with digestive enzymes side effects if you take a very high dose and ignore dosage recommendations, so always read product labels carefully.

Pancreatic Enzymes vs. Digestive Enzymes

“Digestive enzymes” — aka stomach enzymes — is a broad term that includes pancreatic, plant-derived and fungal-derived enzymes.

Pancreatic enzymes are found in the whopping eight cups of pancreatic juices that most humans produce daily. These juices contain pancreatic DEs that aid in digestion and bicarbonate that neutralizes stomach acid.

Dealing primarily with fats and amino acids, these enzymes include:

• Lipase — converts triglycerides into both fatty acids and glycerol.
• Amylase — converts carbohydrates into simple sugars.
• Elastases — degrades the protein elastin.
• Trypsin — converts proteins to amino acids.
• Chymotrypsin — converts proteins to amino acids.
• Nucleases — convert nucleic acids to nucleotides and nucleosides.
• Phospholipase — converts phospholipids into fatty acids.

The main enzyme-producing structures of the human digestive system are the salivary glands, stomach, pancreas, liver and small intestine.

The pancreas produces bile salts or acids — which comprise water, electrolytes, amino acids, cholesterol, fats and bilirubin — and these are all sourced from the liver via the gallbladder.

It’s the cholic and chenodeoxycholic acids that, when combined with the amino acids glycine or taurine, produce the bile salts themselves, which are essential for nutrient absorption.

Conclusion

• Digestive enzymes help us digest foods by breaking down large macromolecules into smaller molecules that our guts are capable of absorbing.
• DEs are split into three classes: proteolytic enzymes, lipases and amylases, which all metabolize different macronutrients.
• People who can benefit from taking DE supplements include those with inflammatory bowel disease, IBS, low stomach acid (hypochlorhydria), enzyme insufficiency, pancreatic insufficiency, autoimmune diseases, constipation, diarrhea and bloating.
• DE supplement sources include fruits (especially pineapple and papaya), animals like ox or hog, and plant sources like probiotics, yeast and fungi. It’s best to get a supplement that covers all the bases (a full-spectrum enzyme blend).
• Foods that can continue to provide you with natural digestive enzymes include pineapple, papaya, kiwi, fermented dairy, mango, miso, sauerkraut, kimchi, avocado, bee pollen, apple cider vinegar and raw honey.

The post Do Digestive Enzymes Prevent Nutrient Deficiencies & Boost Gut Health? appeared first on Dr. Axe.

Out of 12 dietary, lifestyle and metabolic “preventable causes of death” that were examined in a 2009 study, omega-3 fatty acid deficiency ranked as the sixth highest killer among Americans. Research shows that omega 3-fatty acids, which can be obtained from taking fish oil and consuming fish, can help ward off a number of common causes of death, such as heart disease and stroke.

What are the benefits of fish oil? Studies suggest these include decreasing the risk of not only cardiovascular diseases, but also symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis, and chronic skin ailments like eczema.

Fish oil intake has also been associated with aiding the body in weight loss, fertility, pregnancy and increased energy. Prescription fish oil has even been approved by the FDA to lower unhealthy high triglyceride levels.

Most of these fish oil benefits exist because it’s one of nature’s richest sources of omega-3 fatty acids, which have anti-inflammatory effects.

What Is Fish Oil?

Fish oil comes from the tissues of oily fish. When it comes to human consumption of fish oil, you can get it from eating fish or from taking a supplement.

The best sources of omega-3 oils are cold-water, fatty fish, such as salmon, herring, white fish, sardines and anchovies.

Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are long-chain polyunsaturated fatty acids (or PUFAs).

Our bodies are able to make most of the fats we need need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.

Fish oil benefits are attributed to two very important omega-3 PUFAs: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the “marine omega-3s” because they mainly come from fish.

Nutrition Facts

As mentioned, the main nutritional value of fish oil is its high omega-3 fatty acid content, particularly of DHA and EPA.

Nutritional information varies by product and fish source, so you’ll want to check supplement labeling for specific details. One teaspoon (four grams) of fish oil from sardines, for example, typically contains approximately:

• 40.6 calories
• 4.5 grams fat (1.5 grams saturated fat)
• 0 milligrams sodium
• 0 grams fiber
• 0 grams sugar
• 0 grams protein
• 14.9 international units vitamin D (4 percent DV)
• 1,084 milligrams omega-3 fatty acids (DV varies by age and gender)
• 90.6 milligrams omega-6 fatty acids (DV varies by age and gender)

Benefits

1. ADHD

When it comes to mental health, what is fish oil good for? There’s some evidence suggesting that omega-3 fatty acids may help alleviate symptoms of ADHD and related developmental problems, as well as many other mood and mental health problems over one’s lifetime.

A 2012 study involving children from 6 to 12 years of age with ADHD found “statistically significant improvements” among those taking omega-3 supplements in the following categories: restlessness, aggressiveness, completing work and academic performance.

Another study found that increasing omega-3 intake, specifically DHA, may improve literacy and behavior in children with ADHD. Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60 percent of the brain is composed of fats.

2. Alzheimer’s Disease and Cognitive Health

For several years now, the fish oil and Alzheimer’s disease connection has been studied with consistent results. The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults.

A study published in the FASEB Journal found that fish oil may act as a natural weapon to help fend off the onset of cognitive decline and Alzheimer’s disease.

Another study conducted by researchers at Rhode Island Hospital that examined the relationship between fish oil supplementation and indicators of cognitive decline found that the adults taking fish oil (who had not yet developed Alzheimer’s) experienced significantly less cognitive decline and brain shrinkage compared to adults not taking fish oil.

3. Arthritis

Omega-3 supplements may help relieve symptoms of rheumatoid arthritis, especially joint pain.

One study also showed that omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain. Fish oil may be a safer alternative to NSAIDs when taken long term for pain management, considering it has very low risk for side effects.

4. Cancer

Scientific studies demonstrate that fish oil may help to prevent and eliminate various cancers, including colon, prostate and breast. It may also make conventional cancer drugs more effective.

Intravenous fish oil lipid emulsions, in particular, are rich in omega-3 polyunsaturated fatty acids, which exhibit anti-inflammatory and immunomodulatory effects.

A scientific review published in 2013 looked at omega-3 polyunsaturated fatty acids and prostate cancer prevention. Researchers concluded that there’s a great deal of evidence suggesting that omega-3s have antiproliferative effects — which means they inhibit cancer cell growth — in cancer cell lines, animal models and humans.

Another scientific review in 2014 evaluated study findings on omega-3 intake in relation to the prevention and treatment of breast cancer, the most prevalent cancer among women. The review found that EPA and DHA, as well as ALA, can differentially inhibit breast tumor development.

According to this review, there is solid evidence to support the use of omega-3s as “a nutritional intervention in the treatment of breast cancer to enhance conventional therapeutics, or potentially lowering effective doses.”

Additionally, a 2016 study found that “very high fish consumption in early adulthood to midlife may be associated with decreased risk of breast cancer.”

Fish oil also looks to be helpful for another type of cancer experienced by women: endometrial cancer. A 2015 study published in the American Journal of Clinical Nutrition finds that “long chain omega-3 intake associated with reduced endometrial cancer risk only in normal-weight women.”

5. Cardiovascular Disease

Omega 3 fish oil has anti-inflammatory properties, which may help prevent or manage a plethora of cardiovascular diseases. According to a 2019 systematic review, DHA (compared to EPA) seems to be an especially beneficial bioactive compound for heart, cardiovascular and brain function.

Some studies have found that fish consumption can protect against heart disease, in spite of a large intakes of fat and cholesterol. Fish oil has been shown to impact on several risk factors associated with coronary heart disease, including hypertension, high levels of triglycerides and high LDL cholesterol.

Omega-3 fatty acids are also associated with improved survival rates for heart attack victims according to some research. A study published in the medical journal Circulation showed that people who took a high dose of fish oil each for six months following the occurrence of a heart attack actually improved their hearts’ overall functioning and also reduced biomarkers of systemic inflammation.

Although the National Center for Complementary and Integrative Health reports that “research indicates that omega-3 supplements don’t reduce the risk of heart disease”, they also tell us that “people who eat seafood one to four times a week are less likely to die of heart disease.”

6. Depression and Anxiety

A 2017 study published in Critical Reviews in Food Science and Nutrition concluded that “There is mounting evidence to suggest that n-3 PUFAs play a role in depression and deserve greater research efforts.” Most studies suggest a small-to-modest beneficial effect of PUFAs on depressive symptoms compared to placebo.

Omega-3 fatty acids have been shown to be critical for development and function of the central nervous system. Evidence from randomized placebo-controlled trials suggests deficiency of dietary in omega-3 PUFAs may contribute to development of mood disorders, and supplementation may provide a new treatment option for depression and other mood-related problems.

According to a 2017 study published in the Journal of Integrative Neuroscience, there are several mechanisms by which omega-3 PUFAs are thought to induce an antidepressant effect, including by having anti-inflammatory actions and direct effects on membrane properties in the brain.

7. Diabetes Complications

A study published in Brain Research shows how far-reaching fish oil can be for people with diabetes. Researchers found that fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed.

The study also showed that fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular.

8. Eye/Vision Related Disorders

Studies demonstrate that a combination of lutein plus zeaxanthin and omega-3 fatty acids can help to reduce age-related macular degeneration. Results have been mixed regarding whether omega-3s can help to slow down progression of advanced macular degeneration (AMD).

DHA is a major lipid component of retinal photoreceptors in outer segments of the eyes. It has been shown to have anti-inflammatory and anti-angiogenesis properties that can protect against AMD.

9. Skin and Hair

Fish oil benefits for skin include the ability to nourish the skin with fats and fat-soluble vitamins that help maintain a smooth, elastic texture. There is also evidence that fish oil prevents signs of photoaging (wrinkles), potentially as well as skin cancer, allergic reactions, dermatitis, cutaneous wounds and melanogenesis.

One of the biggest reasons fish oil leads to healthier skin is the fact that it can reduce inflammation. Research has shown that fish oil supplements can even reduce sun-induced inflammation and provide sunburn relief.

The deficiency of EPA and DHA in diet contributes to skin conditions, such as dandruff, thinning hair, eczema and psoriasis, as well as age spots and sun spots.

In one study, individuals taking fish oil equivalent to 1.8 grams of EPA had a significant reduction in symptoms of eczema after 12 weeks. Researchers posit that these effects may be due to fish oil’s ability to reduce leukotriene B4, an inflammatory substance that plays a role in eczema.

10. Fertility and Pregnancy

How might fish oil help you sexually? Recent studies have shown that the consumption of omega-3 fish oil may help improve fertility in both men and women.

One of the greatest benefits for men is due to DHA, which is a byproduct of omega-3 fatty acids that plays a key role in the mobility and health of sperm.

Fish oil has also been shown to support fertility in women by reducing inflammation, balancing hormones and regulating their cycles. It may also be helpful in the treatment of conditions like polycystic ovarian syndrome and endometriosis, which can cause infertility.

Fish oil is also extremely beneficial for pregnant women and their children. Throughout pregnancy and also while breastfeeding, a woman’s omega-3 needs are even higher than usual.

According to the American Pregnancy Association, most U.S. women are deficient in EPA and especially DHA going into pregnancy and get even more depleted during pregnancy, as the placenta supplies the fetus with DHA from the mother’s tissue.

Omega-3 DHA is a critical building block of the fetal brain, eyes and nervous system. Once the baby is born, omega-3s continue to be vital to healthy brain development and immune function.

Omega-3 fatty acids also seem to reduce the chance of premature delivery. EPA and DHA intake can help support healthy labor and delivery outcomes.

This omega-3 duo also helps normalize mood and overall well-being in the mother after giving birth.

11. Weight Loss/Management

Australian researchers published results of a study examining the effects of fish oil on weight loss in combination with diet and exercise in the May 2007 issue of American Journal of Clinical Nutrition. The results show that a combination of fish oil supplements and regular exercise can reduce body fat while also improving heart and metabolic health.

The fish supplementation group had lowered triglycerides, increased HDL cholesterol and improved blood flow. Overall, adding fish oil to a current exercise program (and an overall healthy lifestyle) looks like it can decrease body fat as well as cardiovascular disease risk.

Another small study had all volunteers consume the same exact control diet and substituted fish oil for visible fats (things like butter and cream). The volunteers consumed six grams of fish oil each day for three weeks.

They found that body fat mass decreased with the intake of fish oil.

The researchers concluded that dietary fish oil reduces body fat and stimulates the use of fatty acids for the production of energy in healthy adults. This means it may also be helpful for those looking to improve their body composition via exercise and bodybuilding.

Deficiency

Many of Americans’ health problems can be traced back to having an omega fat imbalance, specifically of omega-3 and omega-6 fats. Omega-6 fats aren’t necessarily bad for you, but if they’re consumed in large amounts without omega-3s they can cause inflammation, which leads to chronic illness.

Today, the average American has a 20:1 ratio of omega-6 to omega-3s, when a healthy ratio is more ideally around 2:1. Put in other numerical terms, the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.

The biggest cause of omega-3 deficiency is the overconsumption of foods high in omega-6 fatty acids. Omega-6 comes from things like fried foods, fast foods and boxed foods that contain vegetables oils (like soybean oil, canola oil, sunflower oil, cottonseed oil and corn oil).

Research has shown that having a lower ratio of omega-6/omega-3 fatty acids can reduce the risk of many common chronic diseases, including ADHD, asthma, arthritis, autoimmune diseases and more.

Dosage Recommendations

The best way to achieve a good balance of omega-3 and omega-6 is by getting fish oil from wild-caught fish, such as salmon. However, it is also beneficial for some people to supplement with a high-quality omega-3 fish oil or cod liver oil.

How much fish oil should you take per day?

• Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, but suggestions range from a fish oil dosage of 500 to 1,000 milligrams daily.
• How easy is it to get these recommended amounts? To give you an idea, there are more than 500 milligrams of total omega-3s in one can of tuna fish and one small serving of wild-caught salmon.
• Ideally aim to eat at least two servings of fatty fish each week to fulfill your omega-3 needs. This is a recommendation that is encouraged by organizations such as the American Heart Association.
• If you’re not able to get enough fish oil benefits through your diet, fish oil pills can be a good option. When taking fish oil, more is not always better. Remember that you want it to stay in a balanced ratio with omega-6 fats.
• When should you take fish oil supplements? The time of day is not important, so take it when it’s most convenient, ideally with a meal.

Fish Oil vs. Krill Oil

The types of fish which are most commonly used to make fish oil supplements include: salmon, cod liver, mackerel, sardines, halibut, pollock and herring.

Krill is another small, shrimp-like creature that is used to make krill oil, another marine source of omega-3 fats. Krill oil has a red color and naturally contains astaxanthin, a type of antioxidant is added to some fish oils.

While both fish and krill oil provide omega-3s, they are of different chemical forms. The type found in fish oil is mostly triglycerides, while the type found in krill oil is mostly in the form of phospholipids.

This seems to change how the fats are absorbed. Some research suggests that krill oil may be better absorbed than fish oil. However, because findings have been mixed, at this time experts still tell us that there isn’t sufficient evidence to say that krill is necessarily better.

Risks, Side Effects and Drug Interactions

Omega-3s from supplements usually produce only mild side effects, if any at all, when taken at recommended doses. The American Heart Association considers taking up to three grams of fish oil per day “safe.” It advises that “patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care.” Most physicians would say that taking 2+ grams (or 2,000+ milligrams) daily is a mega dose.

While they are generally tolerated well, fish oil side effects can include:

• belching
• bad breath
• heartburn
• nausea
• loose stools/diarrhea
• rash
• nosebleeds

Taking a high-quality supplement may reduce the likelihood of any unwanted side effects. It’s also a good idea to take fish oil pills with meals to reduce side effects.

Before taking this product, you should speak with your doctor if you currently take any medication or have any ongoing health concerns. You should also speak to your doctor if you have a known fish or shellfish allergy.

If you have a bleeding disorder, bruise easily or take blood-thinning medications, you should use these supplements with extra caution, since large doses of omega-3 fatty acids can increase bleeding risk. This bleeding risk also applies to people with no history of bleeding disorders or current medication usage.

If you have type 2 diabetes, you should only use supplements under your doctor’s supervision. Individuals with type 2 diabetes can experience increases in fasting blood sugar levels while taking fish oil supplements.

Avoid Low-Quality Supplements

Also, not all fish oils are created equal. Most fish oils are highly processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold and can easily go rancid.

For that reason, you want to buy a fish oil in triglyceride form that also contains antioxidants to preserve them like astaxanthin or essential oils.

• A high percentage of omega-3 oils on the market today may contain mercury and pesticide residues plus hydrogenated oils.
• Look for astaxanthin as part of any high-quality fish oil supplement.
• To avoid supplements containing mercury or other harmful contaminants, purchase supplements from a reputable source that clearly tests for these health-hazardous contaminants in its products. These tests should be ideally conducted by a third-party, and a certificate of analysis should indicate the levels of purity from environmental toxins.

Is Fish Oil for Dogs and Pets Safe?

Just like with humans, omega-3 fats found in fish have been shown to have beneficial effects in treating illnesses in dogs and pets, according to Pet MD. Research suggests that omega-3s for dogs can help with the treatment of infections, cancer, joint, heart, kidney, skin, and gastrointestinal problems, in addition to having positive effects on wound healing, skin health and coat quality.

However, too much may have adverse effects on health. The National Research Council has established a “safe upper limit” of EPA and DHA for dogs, which is a daily dose between 20–55 milligrams per pound of body weight (of combined EPA and DHA).

In order to prevent side effects like digestive upset, stick to giving your dog no more than this amount.

Final Thoughts

• Omega-3 fatty acids are essential to our health, but our bodies cannot make them so we must get them from diet. If diet is not enough to meet our needs, then a high-quality fish oil supplement is the next best option.
• Fish oils supplements can be used as prevention to health problems as well as a treatment. Scientific studies have and continue to backup all of the incredible benefits of fish oil, ranging from eczema and fertility to heart disease and many types of cancer.
• The best fish oil supplements are ones manufactured under strict standards with thorough testing for health-hazardous contaminants like mercury.
• Currently, there isn’t a set standard recommendation for fish oil dosage, but most suggestions tell us to aim for a daily dose that provides between 500 to 1,000 milligrams of omega-3s.

The post Fish Oil Benefits for Cancer, ADHD, Pregnancy & More appeared first on Dr. Axe.

Without the proper preparation, picking out an omega-3 supplement can be pretty challenging with all the different doses and types out there. Not only do you have to decide between fish oil, krill oil, algal oil and other omega-based supplements, but you also have to determine how much omega-3 per day you need to meet your daily requirements.

The amount of omega-3 fatty acids that you need each day depends on a number of different factors, from your health status to which forms you get in your diet. Customizing your daily dosage can also help prevent deficiency and ensure you get enough to take advantage of all the omega-3 benefits that this essential fatty acid has to offer.

Ready to learn more? Here’s how to find out how much omega-3 per day that you need to help simplify your next trip to the supplement aisle.

How Much Omega-3 Per Day?

Omega-3 fatty acids are absolutely essential to many aspects of health. They play a role in everything from heart health to brain function and beyond. In fact, not getting enough of this essential fatty acid can take a real toll on health and cause several adverse side effects.

So what are the symptoms of omega-3 deficiency? Some of the hallmark signs of a deficiency include dry, scaly skin, dermatitis, sleep disturbances and even mood swings.

Many people wonder: How much omega-3 per day to prevent a deficiency in this key nutrient? And how much omega-3 fish oil per day is needed to achieve better overall health?

The dosage recommendations can differ based on several factors, including age, gender and health status. It can also vary based on how much omega-6 per day that you consume as well as the specific type of omega-3 fatty acids found in your food or supplement.

For example, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two active forms of omega-3 fatty acids. Both are commonly found in seafood and fish oil. Alpha-linolenic acid (ALA), on the other hand, is found in plant foods and must be converted into EPA or DHA before it can be used. However, conversion is extremely limited. In fact, some studies show that only around 0.5 percent to 5 percent of ALA is able to be made into these active forms.

So how much omega-3 fish oil should I take per day? Let’s take a look at how much EPA and DHA per day your body needs, plus recommendations for ALA intake and supplementation.

Dosage Recommendations

Currently, there is no official established dosage recommendation for EPA and DHA. ALA, on the other hand, is considered an “essential fatty acid.” This means your body is unable to produce it on its own and must obtain it from food sources instead. Currently, the recommended amounts for how much ALA omega-3 per day your body needs include 1.6 grams for men and 1.1 grams for women each day.

Many health organizations have released their own guidelines for omega-3 intake. Most generally range between 250–500 milligrams of combined EPA and DHA daily. However, taking higher amounts up to 5,000 milligrams daily has been shown to be safe with minimal risk of adverse side effects.

It’s important to read the ingredients label of your supplement carefully to determine how much omega-3 fatty acid it actually contains. Fish oil capsules, for example, often contain around 1,000 milligrams of fish oil but may actually provide a much smaller amount of EPA and DHA.

Omega-3 Foods Intake Per Day

By this point, you may be wondering: How can I increase my omega-3 intake? In addition to supplementation, you can also get more omega-3 fatty acids in your diet through omega-3 food sources as well. Fatty fish, nuts and seeds are all great sources of omega-3 fatty acids, along with many other important vitamins and minerals.

Here are a few of the top food sources of omega-3 fatty acids:

• Atlantic mackerel
• Wild-caught salmon
• Cod liver oil
• Walnuts
• Chia seeds
• Herring
• Flaxseed
• Albacore tuna
• Sardines
• Hemp seeds
• Anchovies
• Natto
• Egg yolks

Ideally, it’s recommended to consume at least two servings of fatty fish per week to meet your omega-3 needs. However, if you don’t regularly consume fish, you can also add a variety of other omega-3 foods into your diet to help get in your daily dose.

How Much Omega-3 Per Day for Specific Health Conditions?

How much omega-3 fatty acids per day that you need can vary based on several different factors, especially if you suffer from any health conditions or have increased nutritional needs. Here’s a quick breakdown of how much you may need for a few specific health conditions:

Depression

Fish oil for depression? According to one meta-analysis published in the Journal of Psychiatry, taking between 200–2,200 milligrams per day of omega-3 fatty acids could be effective against depression in adults. Selecting a supplement with higher amounts of EPA rather than DHA may also be beneficial for treating depression as well.

Hair Growth

Some research suggests that omega-3 fatty acids can help keep hair strong and protect against hair loss. In fact, a 2015 study out of France showed that supplementing with omega-3 fatty acids, omega-6 fatty acids and antioxidants was able to improve hair density to decrease hair loss.

Getting the recommended 250–500 milligrams of EPA and DHA each day is ideal for promoting hair health, especially when paired with other vitamins for hair growth, such as zinc, iron and vitamin C.

Weight Loss

Multiple studies have found that omega-3 fatty acids can have a beneficial effect on weight loss and fat-burning. Although the dosage can vary based on many different factors, some studies have found dosages of 600–3,000 milligrams per day to be most effective.

Pregnancy

When you’re pregnant, how much omega-3 per day that you consume can have a major impact on fetal growth and development. For pregnant women, it’s recommended to get at least 650 milligrams per day of combined EPA and DHA, of which at least 300 milligrams should be DHA. Using fish oil or algae-derived supplementation is an easy and effective way to meet omega-3 needs during pregnancy.

To Lower Triglycerides

The American Heart Association recommends taking an omega-3 supplement for those with high levels of triglycerides. It notes that supplementation with 2,000–4,000 milligrams of combined EPA and DHA may decrease triglyceride levels by 20 percent to 40 percent. Consuming at least two servings per week of fatty fish may also help decrease triglycerides and improve heart health.

For a Child

How much omega-3 per day for adults can differ dramatically from the recommended dosage of how much omega-3 per day for a child. Although there is not currently an established set of guidelines for DHA or EPA consumption, many organizations recommend consuming at least 50–100 milligrams of combined EPA and DHA daily, from either food or supplements. There is also an established recommended daily intake for ALA, which includes:

• Children ages 1–3: 0.7 gram of ALA/day
• Children ages 4–8: 0.9 gram of ALA/day
• Girls ages 9–13: 1 gram of ALA/day
• Boys ages 9–13: 1.2 grams of ALA/day
• Girls ages 14–18: 1.1 grams of ALA/day
• Boys ages 14–18: 1.6 grams of ALA/day

Risks and Side Effects

Taking omega-3 supplements as directed can be a quick and convenient way to meet your omega-3 fatty acid needs. But can you take too much omega-3? While doses up to 5,000 milligrams have been shown to be safe, there is limited research on the long-term effects of exceeding the omega-3 daily intake limit.

Some of the most common side effects of omega-3 supplements include nausea, diarrhea, belching and fishy breath.

Note that the omega-3 fatty acids found in foods are unlikely to cause the same negative symptoms as supplements. Adding a serving or two of fish to your weekly diet along with other vegan omega-3 foods can be an easy way to meet your needs while minimizing the risk of adverse side effects.

Final Thoughts

• How much omega-3 do you need per day? How much omega-3 and 6 per day that you need can vary depending on many different factors, including age, gender and health status.
• Most health organizations recommend aiming for 250–500 milligrams of EPA and DHA or 1.6 or 1.1 grams of ALA for men and women, respectively.
• Different dosages have been studied for certain conditions as well. For example, varying doses are recommended to treat depression, promote hair growth, increase weight loss, lower triglyceride levels and support a healthy pregnancy.
• Adding an omega-3 supplement to your daily routine or eating more omega-3 foods can protect against deficiency and help improve several different aspects of health.

The post How Much Omega-3 Per Day Should You Take? appeared first on Dr. Axe.

There’s no doubt that omega-3 fatty acids are absolutely essential to health. It plays a role in nearly every aspect of health, with omega-3 benefits ranging from reduced inflammation to decreased bone loss, better brain function and beyond. Fish oil, cod liver oil, and fatty fish varieties like salmon, mackerel and tuna top the list of omega-3 fatty acid sources.

However, there are fewer vegan omega-3 sources to help meet your needs when following a plant-based diet, and even less omega-3 supplements are vegan.

Fortunately, there are plenty of ways to get a good amount of all three forms of omega-3 fatty acids into a plant-based diet, including docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA).

So how do vegans get omega-3? Do vegans need omega-3 supplements? And what vegan foods contain omega-3? Let’s take a closer look.

Top Foods

1. Brussels Sprouts

Brussels sprouts are undoubtedly one of the best omega-3 foods for a vegan diet. Not only does one cup of Brussels sprouts pack in over 87 milligrams of ALA, but it also contains other important nutrients, such as fiber, vitamin C and vitamin K. Cooked Brussels sprouts are even higher in omega-3 fatty acids, with 270 milligrams of ALA crammed into each cup. Best of all, they’re easy to enjoy and can be stir-fried, roasted or baked as a nutritious and delicious side dish to a well-rounded meal.

2. Algal Oil

Derived from algae and available in convenient supplement form, algal oil is one of very few vegan omega-3 DHA and EPA sources in the diet. Although the exact amounts can vary, algal oil supplements typically contain between 400–500 milligrams of combined EPA and DHA, delivering a good chunk of the omega-3 fatty acids you need for the entire day. One study published in the Journal of the American Dietetic Association also showed that algal oil is comparable to cooked salmon in terms of tolerance and absorption, making it a great alternative to fish oil.

3. Walnuts

Walnuts are one of the best vegan sources of omega-3 fatty acids as well as other healthy fats, including both poly- and monounsaturated fats. A single serving can meet and exceed your daily omega-3 fatty acid needs, providing a whopping 2,542 milligrams of ALA per ounce. Try upping your intake by sprinkling walnuts over yogurt, mixing them into homemade granola or enjoying a handful as is for a heart-healthy snack.

4. Chia Seeds

This nutritious vegan omega-3 source is as healthy as it is delicious. Just one ounce of chia seeds contains 4,915 milligrams of ALA, which is three times the daily recommended amount for men and four times the requirement for women. Chia seeds are also super convenient and can be easily incorporated into any diet by simply adding a scoop to yogurt, smoothies or puddings. You can even combine chia seeds with water and mix for an effective vegan egg substitute as well.

5. Perilla Oil

Perilla oil is a condiment commonly used in Korean cuisines that is made by extracting the oil from perilla seeds. It’s a great source of omega-3 fatty acids, and it’s estimated that each tablespoon contains nearly 9,000 milligrams of ALA. According to one study out of Tokyo, swapping soybean oil for perilla oil was able to double levels of ALA in the blood, plus increase levels of EPA and DHA in the long run as well. Mix perilla oil into your favorite salad dressings, or add it to cooked vegetable dishes to effortlessly bump up your omega-3 fatty acid intake.

6. Flaxseed

Flaxseed is often considered the best vegan omega-3 food, thanks to both its stellar nutritional profile and versatility. In fact, just one tablespoon of cooked, ground flaxseed provides nearly 1,600 milligrams of ALA.

With its slightly nutty, earthy taste, flaxseed makes a great addition to cereal, oatmeal, smoothies and more. It also works well in baked goods and can be mixed with water for an easy egg substitute.

7. Spirulina

Spirulina is a vegan omega-3 algae that has long been revered for its health-promoting properties. This form of seaweed is rich in many essential nutrients but is an especially good source of omega-3 fatty acids, with about 230 milligrams per ounce. Not only that, but each serving of spirulina also contains a hearty chunk of protein, riboflavin, iron, copper and thiamine as well. Most commonly available in dried powder form, this incredible ingredient works best mixed into green smoothies alongside other superfoods.

8. Hemp Seeds

Hemp seeds are loaded with vegan omega-3 fatty acids, with approximately 6,000 milligrams of ALA crammed into each one-ounce serving. Available in whole, ground or seed oil varieties, there are plenty of ways to add hemp seed to your daily diet. To get started, try adding hemp seed to smoothies and shakes, mixing it into granola bars and desserts, or sprinkling it over oatmeal for a power-packed breakfast.

Benefits

There are plenty of reasons to make sure you squeeze a few servings of omega-3 vegan foods in your diet each day. Here are a few of the top benefits associated with vegan omega-3:

1. Improves Heart Health

Some research suggests that omega-3 fatty acids can decrease several risk factors for heart disease. In fact, omega-3 fatty acids been shown to reduce diastolic blood pressure and decrease triglyceride levels, both of which play a central role in heart health.

2. Decreases Inflammation

Omega-3 fatty acids have been shown to decrease levels of C-reactive protein (CRP), interleukin 6 (IL-6) and tumor necrosis factor α (TNF-α) in the blood, all of which are considered common markers of inflammation.

3. Boosts Brain Function

Studies show that omega-3 fatty acids may help slow cognitive decline in older adults and may offer protection against dementia and Alzheimer’s disease.

4. Supports Strong Bones

Omega-3 fatty acids are closely involved in bone health and can help increase calcium absorption to prevent bone loss.

5. Enhances Mental Health

Supplementing with omega-3 fatty acids may aid in the treatment of common mental health conditions, such as depression and anxiety.

6. Improves Sleep Quality

Some studies have found a link between increased consumption of omega-3 fatty acids and improved sleep quality in adults.

7. May Protect Against Cancer

Although more research is needed, some research shows that a higher intake of omega-3 fatty acids may be associated with a lower risk of breast, prostate and colorectal cancer.

8. Relieves Joint Pain

In addition to decreasing inflammation, studies show that omega-3 fatty acids can also improve symptoms of rheumatoid arthritis, a condition characterized by pain, swelling and stiffness in the joints.

How to Get Vegan Omega-3 Into the Diet

One of the easiest and most effective ways to increase your intake of omega-3 fatty acids is to add more omega-3 foods into your diet. Be sure to fit at least one to two servings into your diet each day by incorporating them into snacks, side dishes and main courses alike.

A smoothie with spirulina, chia seeds and your choices of fruits and veggies, for example, can supply tons of nutrients and can be a great way to start your morning on the right foot. Meanwhile, homemade granola made with walnuts, flaxseed and hemp seeds is a tasty snack idea that can help propel you through the day.

Taking a vegan omega-3 supplement is another easy option to help meet your omega-3 needs. Algal oil is one of the most common vegan omega-3 supplements on the market. It is often favored over other types because it provides DHA and EPA, both of which can be absorbed and used by the body more easily. F

lax oil, hemp oil and perilla oil are also available and can often be found in capsule form for a quick and convenient way to amp up ALA intake.

Supplements and Dosage

So do vegans take fish oil? And if not, what is the best vegan omega-3 supplement? Although fish oil is not vegan-friendly, there are several different vegan omega-3 supplement options out there, including algal oil, perilla oil, hemp oil and flax oil.

The main difference between plant-based omega-3 vs. fish oil, however, comes down to the forms of omega-3s that they contain. While fish and seafood contain both EPA and DHA, the two active forms of omega-3 in the body, most plant-based sources of omega-3 contain ALA, which must be converted to DHA or EPA before it can be used. Unfortunately, studies show that only about 5 percent of ALA is converted to EPA and only around 0.5 percent is actually converted into DHA.

Therefore, the best vegan omega-3 supplement should contain both EPA and DHA for maximum effectiveness. Algae omega-3 supplements, such as spirulina or algal oil, are some of the few plant-based sources on the market that contain these vital essential fatty acids.

How much omega-3 per day? It’s generally recommended to get between 300–900 milligrams of combined EPA and DHA per day. Alternatively, if opting for vegan omega-3 supplements that contain ALA, the dosage recommendations increase to 1,100 milligrams per day for women and 1,600 milligrams daily for men.

Risks and Side Effects

Most vegan omega-3 foods can be safely consumed with minimal risk of adverse side effects. When taking supplements, however, it’s always best to use as instructed to avoid negative effects on health. If you do experience any side effects, consider decreasing your dosage and consult with your doctor to address any concerns.

Additionally, many people wonder: Is vegan omega-3 as good as fish oil? Note that many omega-3 supplements contain mostly ALA, which is converted only in small amounts to DHA and EPA in the body. However, algal oil and spirulina do contain DHA and EPA, and algal oil typically is as well-absorbed and easily tolerated.

Final Thoughts

• There are plenty of vegan foods and supplements available that contain ALA, DHA and EPA to help meet your omega-3 fatty acid needs.
• Some of the top vegan omega-3 foods include Brussels sprouts, algal oil, walnuts, chia seeds, perilla oil, flaxseed, spirulina and hemp seeds.
• Meeting your daily requirements can come with many benefits, such as improved heart health, better brain function, better sleep quality and more.
• There are also plenty of options for plant-based omega-3 supplements, including algal oil, spirulina, perilla oil, hemp oil and flax oil.
• Using a combination of vegan omega-3 foods and/or supplements can make it easy to meet your daily needs of this essential fatty acid.

The post Top Vegan Omega-3 Sources & How to Get Into the Diet appeared first on Dr. Axe.

Omega-3s (or omega-3 fatty acids) have earned a great deal of respect in the health community, but do you know what omega-3s are? What are the benefits of omega-3s, and could you be deficient in these fatty acids?

We’ll unpack these questions one by one, but let’s start by saying that omega-3 fatty acids are crucial nutrients for overall health. Your body doesn’t produce omega-3s on its own, which means they are “essential fatty acids” — you have to consume them regularly from food and supplement sources.

The most commonly known health perk of omega-3s is a reduced risk of heart disease, but they also assist in fetal development, vision, skin health, weight management and a lot more. Let’s look below at why you need them and how to effectively get more.

What Are Omega-3 Fatty Acids?

Omega-3s are a specific type of polyunsaturated fatty acid. That means they contain more than one double bond in their chemical structure. The “3” refers to where in the chemical structure the first double bond occurs.

Why do you need omega-3 fatty acids? Your body is able to synthesize saturated fatty acids, but you don’t have an enzyme that allows you to stick a double bond in the right spot to create omega-3s yourself.

In other words, your body can’t make these fats on its own, so you need to get them from your diet or from omega-3 supplements (such as omega-3 fish oil or capsules).

Your body also needs omega-6s, another type of fatty acid, to function properly and prevent disease. Omega-6s come in some form of linoleic acid. They are found in vegetable oils, safflower oils, meat, poultry and eggs.

Unfortunately, these are found in much more abundance than omega-3s in the standard American diet, although your body craves a 1:1 ratio to keep inflammation low. Most modern diets contain a ratio closer to 20:1 or 30:1 omega-6 to omega-3 fatty acids. It’s important to learn how to balance omega-3s, omega-6s and omega-9s.

Common Types of Omega-3

Alpha-linolenic Acid (ALA)

This plant-based omega-3 is found in green, leafy vegetables; flaxseeds and chia seeds; and canola, walnut and soybean oils (although those rancid oils are not ones I generally recommend). ALA is known as a short-chain omega-3. This means your body has to convert it into longer-chained EPA and DHA to synthesize it. This process is rather inefficient, and only about 10 percent of the ALA you consume is converted to the long-chain version your body needs (although this percentage is slightly higher for women).

Eicosapentaenoic Acid (EPA)

EPA is a 20-carbon fatty acid found in oily fish, algae oil and krill oil. Your body is able to synthesize this molecule in its original form. EPA and DHA are the omega-3s your body needs in high quantities to achieve the benefits they offer.

Eicosatetraenoic Acid (ETA)

ETA is a lesser-known omega-3 fatty acid that also contains 20 carbons, like EPA, but only four bonds instead of five. It is found richly in roe oil and green-lipped mussel. Not only is it anti-inflammatory, like the other omega-3s, but ETA can also limit your body’s production of the inflammatory omega-6 fatty acid arachidonic acid (ARA). In fact, ETA redirects the enzyme that normally creates ARA to convert it to EPA instead.

Docosahexaenoic Acid (DHA)

This 22-carbon molecule is also found in oily fish, krill oil, algae oil and omega-3 fish oil supplements. Your body converts some DHA molecules back to EPA in order to keep them at fairly equal levels if you consume more DHA.

Benefits

1. Good for Heart Health

One of the most well-known omega-3 benefits is the way they positively affect risk factors associated with heart disease and stroke, the leading causes of death worldwide. Studies show that adults who eat diets rich in fish tend to have low instances of these diseases.

The U.S. Food and Drug Administration has approved two omega-3 supplement treatments for high triglycerides. One contains just one compound, and the other contains two of the animal-based omega-3 fatty acids: EPA and DHA.

While some studies and analyses have found no evidence indicating omega-3s significantly reduce risk of stroke or heart attacks, other reviews disagree.

Here is what we do know about cardiovascular disease risks, including strokes and heart attacks, and omega-3s:

• Lowering High Triglycerides: The American Heart Association recognizes that the highest amount of omega-3s are generally needed for people with high triglycerides, a major risk factor for heart disease. Use of omega-3 supplements has been associated with lowered triglyceride levels in patients with or without other diseases.
• Regulating Cholesterol: Research finds omega-3 can affect cholesterol levels by raising HDL (“good”) cholesterol, although some results also find a slight increase in LDL “bad” cholesterol, too.
• Lowering High Blood Pressure: One study found that three servings of salmon each week successfully lowered blood pressure in young, overweight people over an eight-week period. While this is not definitive proof that omega-3s lower blood pressure, it’s an encouraging preliminary result. The DASH diet used to control hypertension also emphasizes fish for heart health.
• Preventing Plaque Buildup: Keeping arteries clear of damage, omega-3s may aid your body in preventing plaque buildup responsible for hardening and restriction of the arteries.
• Reduce Metabolic Syndrome Symptoms: The cluster of risk factors known as metabolic syndrome includes abdominal obesity, high blood sugar, high triglycerides, high blood pressure and low HDL cholesterol. These risk factors are indicative of a high chance you might develop heart disease, stroke or diabetes. Multiple studies have found omega-3 supplements can help improve symptoms of metabolic syndrome and may protect you from the related diseases.
• Preventing Blood Clots: It’s possible omega-3s help your platelets not clump together, aiding in the prevention of blood clots that can lead to a stroke.

2. May Fight Mental Disorders and Decline

There are a number of conditions related to brain and mental health that seem to improve when individuals get good omega-3s.

• Depression and Anxiety: Some research suggests that people who regularly get large amounts of omega-3s are less likely to be depressed than those who are deficient. Several studies have demonstrated that people suffering signs of depression and/or anxiety often see improvements after adding an omega-3 supplement to their routines, even in double-blinded, randomized, controlled trials. At least one study comparing a common depression medication found omega-3 supplements to be just as effective in combating depression symptoms.
• ADHD: Certain studies, but not all, comparing omega-3 levels in children have discovered those with ADHD diagnoses have lower blood omega-3 fatty acids compared to healthy comparison subjects. Limited but promising results seem to agree that there is likely some effectiveness of omega-3s for managing ADHD symptoms.
• Schizophrenia: One meta-analysis investigating the link between omega-3s and schizophrenia found modestly positive results with higher consumption, specifically in the early stages of the disease.
• Bipolar Disorder: Also known as manic depression, bipolar disorder is a complex and sometimes debilitating condition. There is some evidence that omega-3s can assist bipolar sufferers by stabilizing their moods.
• Other Mental Illness and Behaviors: Some studies have found correlations between omega-3s and a decrease in violence, antisocial behavior and borderline personality disorder.
• Alzheimer’s and Age-Related Mental Decline: Small clinical trials have seen potential neuroprotective effects of omega-3 fats on people suffering from dementia, age-related mental decline and even Alzheimer’s disease. It seems that increased omega-3s in the blood may potentially help to slow or even reverse some cognitive decline, however not all studies show this to be true.

3. Reduce Inflammation

One reason omega-3 fatty acids may be so beneficial to many aspects of health could be that they help decrease system-wide inflammation, the root cause of most diseases. By eating a nutrient-dense and anti-inflammatory diet, you give your body its best chance to fight disease like it was designed to do.

In particular, recent evidence has found that supplementing with omega-3s may reduce some inflammation caused by fat accumulation in non-alcoholic fatty liver disease.

An animal study involving the omega-3 ETA discovered that subjects experienced a drop in overall inflammation similar to that caused by non-steroidal anti-inflammatory drugs (NSAIDs) but without the dangers of NSAIDs, such as gastrointestinal side effects.

The study authors also pointed out that eicosapentaenoic acid seems to be even more potent for supporting normal immune responses than the conventional omega-3s found in fish oil supplements (EPA/DHA).

4. Linked to Preventing and Managing Autoimmune Diseases

Characterized by the immune system attacking healthy cells, mistaking them for foreign intruders, autoimmune conditions include diseases such as type 1 diabetes, lupus, rheumatoid arthritis, ulcerative colitis, multiple sclerosis, leaky gut syndrome and many more.

Multiple studies have found links between high omega-3 intake and a decreased risk for autoimmune diseases or an improvement in autoimmune disease symptoms. Some of these suggest the best protective effect comes when omega-3 fatty acids are consumed in the first year of life.

5. Associated with Lowered Cancer Risks

Through several epidemiological studies, in which researchers observe trends in large population samples over time, it seems possible that adequate intake of omega-3 fats may be associated with a lowered risk of certain cancers.

People who consume more long-chain omega-3s (DHA and EPA) seem to have a reduced risk of colorectal cancer, according to observations in Scotland and China.

After a large number of lab studies found that omega-3 fatty acids may be effective in slowing or reversing the growth of hormonal cancers, namely prostate cancer and breast cancer cells, animal and human epidemiological studies have been conducted to see whether this effect occurred in real-life scenarios. However, additional information on this topic is still warranted.

The evidence is somewhat conflicting in some reports, but there is some evidence to suggest breast cancer and prostate cancer may be potentially slowed (or the risk reduced) in people who eat a lot of oily fish and possibly those who supplement with omega-3.

A lab study in 2014 found that the pancreatic cancer-fighting impact of curcumin, the active ingredient in turmeric, may be enhanced when combined with omega-3 fatty acids, encouraging further studies in animal and human models to investigate the potential of this combination.

6. May Support Healthy Bones and Joints

The issue of osteoporosis is a major factor for older adults, affecting hundreds of millions of people worldwide and resulting in osteoporotic fractures once every three seconds.

Essential fatty acids, including omega-3s, are recognized in scientific research as able to increase the amount of calcium you absorb from your gut (partly by enhancing the vitamin D effect) and improve the strength of your bones and synthesis of bone collagen.

Small, randomized, controlled trials have seen an increase in bone density in older people with osteoporosis when supplementing with EPA compared with placebo groups, whose bone density decreased over time.

Additionally, studies suggest that omega-3s can help people dealing with arthritis by lowering swelling and inflammation of tender joints.

Another study found that due to their potential anti-inflammatory and antioxidant activity, omega-3s may also help improve exercise performance and assist in recovery.

7. Might Improve Sleep Quality

It’s possible that children, in particular, may experience problems with sleep when they don’t get enough omega-3 fatty acids in their diets. In adults, low omega-3 levels are associated with obstructive sleep apnea.

One reason for this may be that low omega-3s are linked to lower levels of melatonin, the hormone partly responsible for helping you to get to sleep in the first place.

The good news is that sleep deprivation symptoms, such as poor memory and learning capacity, tend to improve in patients treated with omega-3 supplementation, according to some studies.

8. Beneficial for Infant and Child Development

It seems that infancy and childhood are some of the most important periods of time in a person’s life to get plenty omega-3s in the diet, probably because of the amount of long-chain fatty acids found in the brain and retina. It’s crucial for developing babies and children to get a good amount of DHA and EPA so their brains and eyes develop fully and properly.

Pregnant moms need to be particularly aware of this, because children with mothers who supplement with omega-3s during pregnancy score better on mental processing, psychomotor, hand-eye coordination and audial processing tests at nine months and four years of age. These children also seem to have lowered ADHD risk.

While breast milk is a great source of omega-3 fats for nursing infants (as long as mom is getting a lot herself), formulas don’t always contain enough of the nutrient. DHA-fortified formula, on the other hand, can help formula-fed babies with both visual and cognitive development.

It’s possible that supplementing with EPA, ETA and DHA could even help prevent cerebral palsy, autism spectrum disorders and asthma in some children.

9. May Fight Menstrual Pain

PMS cramps affect about 75 percent of menstruating women and, for some of them, become debilitating and affect work or home life. However, research shows that supplementing with omega-3s significantly affects menstrual symptoms, making them milder.

In fact, one study comparing ibuprofen and fish oil supplements during adolescent PMS found that the supplement actually worked better to relieve menstrual pain than the standard medication.

10. Linked to Lowered Macular Degeneration Risk

Your retina contains quite a bit of DHA, making it necessary for that fatty acid to function. The National Eye Institute, part of the National Institutes of Health, concludes that there is “consistent evidence” suggesting long-chain polyunsaturated fatty acids DHA and EPA are necessary for retinal health and may help protect the eyes from disease.

In particular, adequate omega-3 intake is significantly correlated with a lower risk of age-related macular degeneration, the leading cause of blindness in those over 60 years old.

11. Support Healthy Skin and Slow Aging

In some of the same ways omega-3 fatty acids protect your bone density, they can also help your skin stay beautiful from the inside out. DHA and EPA both benefit your skin by managing oil production and naturally slowing aging.

Some studies even show omega-3 benefits the skin by helping prevent acne and related inflammatory conditions.

Foods

Oily fish are the best food source of omega-3s. There are plant sources, too, including some nuts and seeds, but they contain ALA, which takes a lot of energy for your body to convert to EPA and DHA.

It’s ideal to get your fatty acids from omega-3 foods since they provide other nutrients that benefit health as well, such as vitamin K, folate, phosphorus, etc.

Top omega-3 foods include Atlantic mackerel, salmon fish oil, cod liver oil, walnuts, chia seeds, herring, wild-caught salmon, ground flaxseeds, albacore tuna, white fish, sardines, hemp seeds, natto and egg yolks.

What about flaxseed oil? Flaxseed oil is very high in ALA, with over 7 grams of ALA per tablespoon. However, ALA isn’t absorbed as well as DHA and EPA, so it’s not the ideal source.

That said, it’s still a healthy oil and good source of fats, so it can be used in moderation to supplement a balanced diet.

Supplements and Dosage

There are no official guidelines for the proper amount of omega-3s you should consume each day.

However, most organization agree that at least two servings of a 3.5-ounce serving of fish (preferably oily) each week is a good start. That equals about 500 milligrams of EPA/DHA each day.

In general, most health organizations agree 250–500 milligrams of EPA and DHA combined each day is a reasonable amount to support healthy individuals.

However, people with heart problems (or those with a high risk of heart disease), depression, anxiety and cancer (and possibly more conditions) may benefit from higher doses — up to 4,000 milligrams per day, although values do vary.

If you follow a vegan diet, it’s smart to supplement with an ALA-based vegan omega-3 capsule/oil. You will probably need a higher dose because of the way your body processes the medium-chain fatty acid when you take vegan omega-3.

Some high-quality omega-3 supplements have lower amounts of EPA/DHA but accompany them with digestive enzymes. While it looks counterintuitive on a nutrition label, this is often done because there is debate about how much of the omega-3s you actually absorb from dietary supplements when taken alone.

By coupling omega-3s with a digestive enzyme blend, you are likely able to absorb more of the nutrient without having to consume as many grams.

Is it good to take omega-3 every day? In most cases, yes. It’s generally safe to consume on an ongoing basis, unless your doctor tells you otherwise.

Deficiency Symptoms

It’s believed that most people don’t get enough of these fats, meaning that omega-3 deficiency is common.

In 2009, the Harvard School of Public Health published a review of individual risk factors that are attributable to specific deaths. By its estimates, low omega-3 intake is eighth on the list of the most serious risk factors that contribute to death, labeling it responsible for up to 96,000 deaths in the U.S. each year.

Omega-6s are prevalent in Western diets, however too much of these fats can cause various problems related to inflammation. The ideal ratio of omega-6 foods to omega-3 foods is about equal to, or at least at, a 2:1 ratio of omega-6s to omega-3s.

What are the risks of consuming too little omega-3s (plus too many omega-6s)? A lack of omega-3s can contribute to:

• Inflammation (sometimes severe)
• Higher risk for heart disease and high cholesterol
• Digestive disorders
• Allergies
• Arthritis
• Joint and muscle pain
• Mental disorders like depression
• Poor brain development
• Cognitive decline

Risks and Side Effects

The best thing about omega-3 foods and supplements is that omega-3 fatty acids don’t have any known drug interactions or adverse omega-3 side effects, according to some reliable sources.

Why might omega-3s be bad for you? The major precaution when introducing more omega-3s into your diet generally comes from the byproducts found in some seafood, such as mercury and other industrial chemicals.

When you purchase high-quality omega-3 supplements you won’t consume these contaminants, according to a number of tests that show the processing to create the supplements filters out the majority of concerning toxins.

As always, if you decide to start using a supplement to boost your intake, make sure you do so under the supervision of your physician/naturopath, who can monitor and advise you in the event you experience an adverse reaction.

Final Thoughts

• Omega-3s are a type of essential fatty acid your body needs for a great number of natural system functions.
• Most Americans do not consume enough omega-3 fats and/or have an improper ratio of omega-6s to omega-3s.
• The three main types of omega-3s are APA, EPA and DHA.
• Benefits of omega-3s include those related to heart health, mental illness or brain decline, inflammation, autoimmune diseases, and cancer.
• The best way to get enough is by eating foods rich in the nutrient, especially oily fish likes salmon, sardines, mackerel and tuna. Plant-based foods high in omega-3 fatty acids contain ALA, so you’ll need to eat more of them to get the same effect as their animal-based counterparts.
• You may also benefit from taking a high-quality omega-3 supplement. Aim to get between 250 and 500 milligrams of EPA and DHA combined each day.

The post Omega-3 Fatty Acids: Benefits for the Heart, Brain, Joints & More appeared first on Dr. Axe.

Did you know that a building block of protein can help improve a range of conditions from cold cores to cancer? It may seem like a myth, but it’s just science behind the many lysine (or L-lysine) benefits. 

For years, people have been using L-lysine to treat the herpes virus and recover from workouts. As it turns out, this amino acid is good for more than just these two things.

Lysine benefits are extensive and include everything from helping manage anxiety to diabetes. This amino acid is found in food as well as available in supplement form.

What Is Lysine?

Lysine is an essential amino acid. Many people know that several amino acids are known as the “building blocks of protein” and are needed in order for a huge number of internal functions to work properly, including growth.

L-lysine was first discovered by a German scientist known only as Dreschel in 1889, who was able to isolate the amino acid from casein, or milk protein. The exact structure of the molecule was recorded just three years later.

Of the few hundred amino acids found in nature, 20 are necessary for protein creation and growth, and only 10 of those 20 can be produced by the body. The remaining 10 are known as “essential” amino acids because humans must consume them for proper health.

Amino acid deficiencies cause a degradation of internal cells and can lead to huge problems, so it’s important to get enough of them in your diet. It’s common to be deficient in lysine and glutamine, in particular.

Essential amino acids are most often stereoisomers, meaning they exist in two variations that are identical to one another as mirror images. There are both D- and L- forms of these amino acids, and the L- form is used in protein synthesis and therefore the form found in food and supplements. Because of this, most people simply refer to this nutrient as “lysine” for short.

There are many incredible L-lysine benefits, from its use as a common treatment for cold sores to a potential anti-anxiety supplement. As is true with most nutrients available in supplement form, it can be taken orally but is absorbed best into the body when consumed through dietary sources. It’s found in large amounts in various kinds of meat, beans, cheeses and eggs.

Specifically, L-lysine is very important in the creation of carnitine, which converts fatty acids into energy and also lowers cholesterol levels. It also seems to play a role in absorbing calcium and helps the body form collagen, which aids in the growth and maintenance of bones and connective tissue (including skin). 

Benefits

As a natural disease-fighting agent, lysine benefits the human body in a variety of ways, many of which are only recently undergoing research.

1. Supports a Healthy Gut

An extremely common problem that millions of people have, many of whom aren’t even aware of it, is leaky gut syndrome. This condition is the permeating of your digestive tract lining, allowing larger-than-intended particles to get out of your digestive system and into the rest of your body. This causes allergic reactions, low energy, joint pain, autoimmune diseases and thyroid disease.

A form of L-lysine known as poly-L-lysine very recently was found to have anti-inflammatory effects on the lining of your gut, hopefully leading to more extensive research on how this amino acid may help improve the health of this lining and possibly prevent leaky gut. 

Although not necessarily directly linked to leaky gut syndrome, L-lysine has also been found to suppress pancreatitis, an inflammation of the pancreas, another important part of the digestive system. 

2. Reduces Diabetes-Related Problems

One of the most difficult things patients with diabetes experience is an increased risk for infection and other diabetes-related conditions. In the past several years, much attention has been given in this context to the large presence of advanced glycation end products, referred to as AGEs for short.

These AGEs are part of the aging process in the body in all people, but they’re in very high concentrations in diabetic patients. They’re implicated in many health conditions linked to diabetes, leading scientists to study therapies that involve stopping AGEs from collecting in large numbers. 

Studies suggest that one of the L-lysine benefits for diabetics may be to prohibit the formation of AGEs in those with diabetes by preventing specific paths of glycation that lead to these products, helping to stave off infection. Thus, the addition of L-lysine benefits those following a diabetic diet plan if lysine foods are included.

3. Increases Absorption of Calcium

Consuming L-lysine is associated with better absorption of calcium, which leads some to believe that it can help people with or at risk for osteoporosis. No studies have been done to date on the link between L-lysine and osteoporosis, but because of the important role calcium plays in bone health, logic suggests it may be a beneficial nutrient to supplement those with brittle bones.

In fact, calcium is good for more than just your bones. Consuming appropriate amounts of calcium is associated with:

• healthy weight
• cancer prevention
• PMS symptom reduction
• dental health
• nerve and muscle health
• the prevention of diabetes

Athletes often take L-lysine as a protein supplement to improve performance. This, too, may be related to the way L-lysine causes your body to absorb calcium.

4. May Decrease Outbreak and Frequency of Cold Sores

If you’ve heard of L-lysine before, it’s probably in conjunction with a natural cold sore remedy. Cold sores are a result of the herpes simplex-1 virus, also referred to as HSV-1, and around 67 percent of people under 50 are infected with the virus, even if they never display symptoms.

While research is inconsistent on the subject, most individuals who use L-lysine to treat cold sores find it to be very effective. Some studies support that L-lysine can help reduce the number of HSV outbreaks someone has, while others say that outbreaks happen at the same frequency but last a shorter period of time.

Experts generally agree that L-lysine is unlikely to completely stop outbreaks altogether but may aid in lessening their severity and/or frequency.

One study using a cream combining L-lysine with herbs and zinc found that 87 percent of patients saw their cold sores go away by day six of treatment. This is significant because these outbreaks usually last about 21 days. 

The way this nutrient may fight cold sores is not entirely clear, but one such reason may be the way that it interacts with arginine, another amino acid that’s produced in small amounts within the body. Arginine has been shown to increase the replication rate of herpes virus cells, and high amounts of L-lysine in the body decrease the activity of arginine because they work against one another.

5. Reduces Anxiety and Other Psychological Symptoms

Along with eating foods high in B vitamins, magnesium and omega-3 fatty acids, you can also try increasing your L-lysine intake to minimize anxiety. Because L-lysine may help your body absorb calcium, which is another beneficial nutrient for anxiety sufferers, this may be one of the primary ways in which it helps remedy anxiety.

In addition to helping you absorb calcium more efficiently, L-lysine behaves like a serotonin receptor antagonist. That’s a wordy phrase that means it partially binds to serotonin receptors in order to partially prevent anxiety responses.

This research, in particular, indicates that L-lysine helps reduce stress-induced anxiety responses, including diarrhea. 

This is especially important in developing countries in which wheat is the primary staple food. People living in these environments are much more likely than those in first-world countries to be deficient in L-lysine.

Research suggests that fortifying diets of people in wheat-dependent countries can help reduce both stress-induced anxiety and diarrheal responses. 

It’s possible that L-lysine benefits those with schizophrenia as well, which manifests in extremely serious symptoms often linked to anxiety. Preliminary findings show that L-lysine supplementation along with conventional therapy can help decrease negative and general symptoms of schizophrenia, although dosing and long-term effects have not yet been determined. 

6. May Help in the Treatment of Cancer

Researchers continue to discover more ways that nutrients found in our food and in nature may potentially target malignant cells without killing good ones.

In 2007, scientists at Florida State University studied the effects of “lysine conjugates” on damaged strands of DNA, like the ones found in cancer. Basically, this substance can locate a damaged strand by identifying “cleavage” in it (a damaged spot) and cause the rest of the strand to cleave (tear apart) as well. The cell is usually unable to repair this damage, leading to apoptosis, the death of cells.

The more you learn about lysine, the more you realize how fascinating the potential of this treatment is and how it works alongside specific types of light. The cancer-killing ability of lysine conjugates are only activated when exposed to particular types of light, which allows researchers, and potentially doctors, to inject or place the treatment into the most concentrated location of cancer cells and activate them at their most potentially effective spots.

The scientists conducting the FSU study found results ranging from 25 percent all the way to 90 percent of destroyed cancer cells, which is astounding. 

A lysine oxidase was tested against instances of colorectal cancer in mice in 2014. In this study, the injection of lysine oxidase was associated with zero deaths and shrunk solid tumors in significant amounts, signifying this may be a promising form of cancer treatment for colorectal cancer in the future. 

Cancers associated with the bone marrow, such as leukemia, may also meet their match with L-lysine, according to preliminary research. In one study, researchers suggest that L-lysine injection helped prevent genotoxicity (DNA and RNA damage) in cells exposed to a cancer-causing substance. 

Related: Threonine: The Amino Acid Needed for Collagen Production

Top Lysine Foods

The very best way to increase your lysine content is by eating foods naturally rich in the amino acid.

When eating lysine-rich foods, remember that conventional preparation methods can decrease the nutritive value of the lysine. These include methods like reducing with a sugar-based substance, heating lysine sources in the presence of yeast or sucrose, and cooking with the absence of moisture.

The top 10 foods highest in lysine are:

1. Lean beef and lamb — 3,582 milligrams/100 grams, 171 percent DV
2. Parmesan cheese — 3,306 milligrams/100 grams, 157 percent DV
3. Turkey and chicken — 3,110 milligrams/100 grams, 148 percent DV
4. Pork — 2,757 milligrams/100 grams, 131 percent DV
5. Roasted soy beans — 2,634 milligrams/100 grams, 125 percent DV
6. Tuna — 2,590 milligrams/100 grams, 123 percent DV
7. Shrimp — 2,172 milligrams/100 grams, 103 percent DV
8. Pumpkin seeds — 1,386 milligrams/100 grams, 66 percent DV
9. Eggs — 912 milligrams/100 grams, 43 percent DV
10. White beans — 668 milligrams/100 grams, 32 percent DV

While these are all rich in lysine, it’ important to use caution and avoid pork, soy and shrimp as much as possible, as these foods are often contaminated with toxins. As for the meat, cheese and eggs, always make sure you consume grass-fed, free-range and organic whenever possible.

Supplements and Dosage

Getting your nutrients from foods rather than supplements is ideal whenever possible. This way, your body absorbs more of the nutrients, and you don’t risk overdosing.

However, a supplement product can be extremely beneficial in cases where you know you aren’t able to meet your daily value recommendations of specific nutrients.

The average person (around 150 pounds) should get between 800–3,000 milligrams of L-lysine in his or her diet each day.

Dosage recommendations for treating herpes outbreaks are suggested at one to three grams daily of an additional L-lysine supplement. Lysine is also available in cream form, often used to apply to cold sores for its healing effect.

Risks and Side Effects

L-lysine supplements have been known to cause some minor side effects, although consuming natural sources of lysine is not proven to have the same effect. These side effects include stomach pain and diarrhea.

There has also been one report of kidney disease linked with lysine supplements, so patients with kidney and liver impairment should use caution and consult with their health care providers before beginning to take a lysine product.

Because its effects on pregnant mothers has not been researched at length, those who are pregnant and/or nursing should avoid taking L-lysine supplements.

While L-lysine benefits those with a large number of diseases, there is evidence that it can increase the viral load of HIV patients. For this reason, those diagnosed with HIV/AIDS should not take L-lysine supplements and consume high-lysine foods only (which probably do not produce the same results).

On the positive side, scientists discovering this phenomenon are now able to use this to speed up testing of HIV-fighting treatments. 

Final Thoughts

• L-lysine is the L- form of lysine, which is the form absorbed by the body to build proteins. This essential amino acid cannot be produced by the human body and must be consumed with regular diet and/or supplement form. It’s also found in topical cream products.
• The most commonly practiced use of L-lysine is in the treatment of the herpes simplex virus, but it has various mechanisms and variations through which it may be able to fight cancer, reducing tumor size and causing cell death in cancer cells without damaging nearby healthy cells.
• Eating foods high in lysine is the most effective way to absorb this nutrient, increase amino acid levels and obtain those L-lysine benefits.
• The average person needs between 800 and 3,000 milligrams of L-lysine each day.

The post Lysine Benefits for the Gut, Brain, Diabetes & Even Cold Sores appeared first on Dr. Axe.

Collagen and gelatin have become two of the hottest supplements in the health world. Not only do both boast a long list of health benefits, but they can also each be used in a variety of recipes, ranging from soups to sweets and beyond. However, although the two share many similarities, many people are unsure about what factors distinguish collagen vs. gelatin and which one is a better option.

So what is the difference between collagen vs. gelatin? Keep reading for everything you need to know about these two common supplements, along with some simple ways to get your fix of both.

Collagen vs. Gelatin

Gelatin is a form of hydrolyzed collagen, which means it’s essentially a part of collagen that has been broken down. Collagen is the most abundant protein in the body and is a major component of the connective tissue, making up about a quarter of our total body mass.

Collagen is a key builder of healthy skin, muscle, tendons, joints, bones and other tissues in both humans and animals, so when we don’t produce enough, our health can take a major hit. Within the body, collagen goes through a series of steps to break down its long-chain proteins into its original amino acids, which are then absorbed and used for collagen synthesis throughout the body.

Collagen and gelatin are similar in terms of their benefits because they contain the same amino acids. However, their uses are slightly different, and some people digest gelatin a bit more easily.

Cooking collagen helps isolate gelatin, and gelatin only dissolves in hot water. It forms a gel-like substance when mixed with water, whereas collagen does not. This means that gelatin might have more practical uses when cooking, such as making your own jellies or thickening sauces.

To convert collagen from animal parts into gelatin, several processes are used that break the bonds of collagen and release certain amino acids. Extraction of gelatin in food manufacturing is usually done using hot water and acid solutions to hydrolyze collagen into gelatin. Then certain filtration, clarification and sterilization processes usually take place to form the dried, final product, depending on how it’s sold.

As with most foods or supplements, the less processing it goes through the better it is for your health. Gelatin degradation is minimized most by deriving gelatin at the lowest temperature possible, which allows it to hold on to the natural peptide structure that provides its benefits.

Benefits

Although there are a few key differences between collagen peptides vs. gelatin, both have been associated with several potential health benefits. Here are a few of the top ways that these superstar supplements can impact your health.

1. Decrease Joint Pain

Joint pain and inflammation are two of the main symptoms that many people experience as collagen production starts to decline. Fortunately, several studies have found that supplementing with collagen or gelatin can reduce joint pain, improve mobility and decrease the risk of joint deterioration over time.

Not only that, but collagen could also provide relief for those suffering from rheumatoid arthritis, which is a type of autoimmune disorder characterized by pain and swelling in the joints.

In fact, one study published in the journal Science showed that taking a collagen supplement was effective at improving swollen and tender joints in those with rheumatoid arthritis and was even able to help induce remission in several participants.

2. Promote Gut Health

Promising research suggests that both collagen and gelatin could help treat leaky gut syndrome, a condition in which toxins and particles pass from the digestive tract into the bloodstream, triggering widespread inflammation throughout the body.

Not only can gelatin and collagen reduce intestinal inflammation, but they may also strengthen the barrier of the digestive tract to help optimize gut health.

However, keep in mind that one of the key differences between gelatin vs. collagen is in terms of digestibility. Gelatin and hydrolyzed collagen both have low molecular weights and may be easier for your body to absorb if you have any digestive issues.

3. Support Glowing Skin

Because collagen plays a central role in skin health, boosting your intake through supplementation could help reverse signs of aging to keep your skin glowing and smooth.

In one study, taking collagen peptides daily for eight weeks improved skin elasticity and moisture with no adverse side effects. Another study out of London had similar findings, reporting that using a collagen supplement was able to counteract signs of aging by increasing skin firmness and reducing wrinkles and dryness.

4. Reduce Hunger

Nutritionally, there are many similarities between gelatin vs. collagen, especially in terms of protein content. In fact, both are composed mostly of protein, packing a range of essential amino acids into each serving.

Protein is important for many aspects of health, especially when it comes to keeping cravings under control. In addition to promoting satiety and decreasing overall caloric intake, studies also show that protein can help lower levels of ghrelin, the hormone responsible for stimulating feelings of hunger.

Plus, according to a 2008 study out of Brazil, gelatin could even increase levels of glucagon-like peptide-1 (GLP-1), an important hormone that controls hunger and appetite.

5. Strengthen Bones

Although there are a few slight differences between gelatin vs. collagen peptides, both contain many of the nutrients needed to support bone health.

Copper, in particular, is an important mineral found in both supplements that has been linked to improved bone health. In fact, one study conducted in China found that abnormal levels of copper in the blood could be tied to an increased risk of fractures and decreased bone density.

What’s more, other research also suggests that collagen hydrolysate could be beneficial for the treatment of issues like osteoarthritis and osteoporosis. A study by Case Western Reserve University showed that daily supplementation could reduce pain in those with osteoarthritis of the knee or hip and may also block the breakdown of bone collagen to support bone health.

Related: Beef Gelatin: What Are the Benefits & How Does It Compare to Collagen?

How to Use

Both gelatin and collagen are widely available in supplement form and are highly versatile. Try mixing hydrolyzed gelatin powder or collagen peptides into drinks, smoothies, soups and stews to ramp up the health benefits and nutritional value of your favorite recipes.

The recommended dosage can vary quite a bit depending on your specific supplement and whether you choose to take collagen hydrolysate vs. gelatin, but it’s generally recommended to stick to around 10–20 grams of collagen at a time.

Gelatin also works well for cooking and can be found in sheet or powdered form. Be sure to soak gelatin in cold water for a few minutes before using in recipes like desserts, jellies, candies, soups and sauces.

You can also get your fix by brewing up a batch of bone broth at home. Instead of discarding the bones of your meat, simply add them to a slow cooker with some water, and simmer for 24–48 hours before skimming the fat and straining out any solids.

Alternatively, try using a bone broth supplement for a quick and convenient way to boost your intake.

Risks and Side Effects

Regardless of whether you decide to use gelatin vs. collagen, there are very few side effects to consider. For most healthy adults, either supplement can be safely consumed as part of a healthy diet.

If you have any food allergies, it’s important to check food labels carefully to ensure that you’re able to tolerate all of the ingredients. Certain supplements may be sourced from fish, shellfish, poultry or beef, so exercise caution if you have an allergy or intolerance to any of these ingredients.

Although many supplements are unflavored, they are not always flavorless and may leave an unpleasant or off-putting taste in your mouth, no matter whether you choose to take gelatin vs. collagen. However, adding powdered supplements to drinks or smoothies can help mask the flavor and make it much more tolerable.

Final Thoughts

• There are several similarities between collagen vs. gelatin, along with a few notable differences as well.
• The main difference between gelatin vs. collagen is in terms of processing. Gelatin is a type of collagen that has been broken down, making it a bit easier to digest and absorb.
• However, there are many similarities between gelatin vs. collagen as well. In fact, both contain a comparable nutrient profile and offer a similar set of benefits.
• In particular, collagen and gelatin may both help reduce joint pain, promote gut health, reverse signs of aging, decrease hunger levels and strengthen the bones.
• Gelatin is more suited for cooking in dishes like jellies, soups, candies and desserts, but  both are also widely available in supplement form and can be mixed into drinks or smoothies.

The post Collagen vs. Gelatin: What’s the Difference? appeared first on Dr. Axe.

You may never have heard of diatomaceous earth before, but chances are you’ve consumed or used plenty of products that contain it. What is diatomaceous earth, and does it really work?

Diatomaceous earth is a powder that comes from the cell walls or shells of diatoms, or aquatic organisms. It’s commonly used by humans to promote detoxification, aid digestion, and improve skin and hair health.

For example, diatomaceous earth for fleas is extremely effective for your pets — but diatomaceous earth has many uses beyond that, with an astounding ability to kill pests and harmful substances in your home and purify liquids.

If you haven’t used this organic substance in your diet, home or garden yet, you’ll want to learn about its many benefits.

What Is Diatomaceous Earth?

Diatomaceous earth is a natural product made up of fossilized remains of tiny, aquatic organisms called diatoms. Composed of the cell walls/shells of single cell diatoms, it easily crumbles to a fine powder.

In fact, the composition of the diatom cell walls are biogenic silica. The substances used to make diatomaceous earth are safe and taken directly from the sea, since diatom silica deposits accumulate over time in the sediment of rivers, streams, lakes and oceans.

Diatomaceous earth goes by many names other than diatomaceous earth, including:

• dinosaur dust
• miracle mineral
• fossil shell
• ancient treasure

The National Pesticide Information Center indicates that diatoms found in diatomaceous earth are actually skeletons that are made up of silica, a very common type of matter found in nature that makes up about 26 percent of the Earth’s crust. There are various types of natural silica, many of which you probably recognize, including:

• sand
• emerald
• quartz
• feldspar
• mica
• clay
• asbestos
• glass

Silica used to make diatomaceous earth is a key common component of the earth’s rock, sands and clays. Silica is an important component of human ligaments, cartilage and musculature and is also abundant in plants since it facilitates their growth and development.

Studies demonstrate that it’s a healthy essential mineral for the body to build strong bones, hair, nails and teeth, and it’s needed to carry calcium into various parts of the body.

Research published in the Journal of Nutrition, Health and Aging shows that many forms of silica exist in nature, and compelling data supports myriad beneficial effects of consuming more silica. Orthosilicic acid is the form of silicon predominantly absorbed by humans and found in numerous tissues, including nails, bones, tendons, the aorta, the liver and the kidneys.

Compelling evidence exists that suggests silica is essential for health and has a strong anti-aging effect. Deficiencies in silica can contribute to:

• abnormal growth
• deformities in skull and peripheral bones
• joint pain caused from poorly formed joints and reduced contents of cartilage and collagen
• disruption of mineral balance
• damage to the femur and vertebrae

Types of Diatomaceous Earth

What are some products that contain diatomaceous earth? Diatomaceous earth is available in two different grades:

• Food-Grade — meant to be taken internally by humans
• Non-Food-Grade — used in industrial practices

Some common products that contain diatomaceous earth include dusts, powders (or a “powder duster”) and pressurized liquids that are used on the outside of buildings, on farms, in gardens, and in human and pet foods.

It usually comes in the form of a white powder and is also used in water filtering, food manufacturing, skin products and farming to naturally eliminate free radicals, viruses, insects, parasites and other harmful organisms by binding to them and drying them out. It also has the ability to improve the body’s use of calcium, support bone mineralization, protect joints and fight effects of aging.

Diatomaceous earth comes in several forms:

• granulated diatomaceous earth, a raw material made from crushing silica that’s usually available as a powder and safe for human consumption (to be food-grade, it must contain less than 1 percent crystalline silica)
• milled or micronized diatomaceous earth, a very fine substance used in pesticides and insecticides
• calcined diatomaceous earth, a heat-treated and activated form used in liquid filtering and explosives

You can purchase food-grade diatomaceous earth in some health food stores or online. Diatomaceous earth for your garden or pest control is also available at many home improvement stores.

Benefits for the Body

1. Detoxifies the Body

Diatomaceous earth — also known as diatomite — works like a natural detoxifying agent within the body, killing parasites and viruses that can contribute to illnesses while also helping to clean the blood. It’s also inexpensive, simple to use and much safer than many store-bought detox products or plans.

Some of the benefits of using diatomaceous earth internally include:

• reducing odors
• helping curb gas
• cleansing the digestive tract
• boosting liver function
• absorbing harmful toxins within the blood

How does diatomaceous earth work to help with detoxification?

Silica works similarly to antioxidants found in high-antioxidant foods because it retains its traits as a stable particle even while continuously suspended in a liquid medium, allowing it to fight free radical damage. It’s broken down into a colloidal, which acts like a detoxifier for the blood since it carries an electrical charge that attaches to free radicals and other harmful toxins.

Silica particles can then neutralize the charge of free radicals and remove them from the body through sweat, urine and feces, which slows oxidative damage and has anti-aging effects.

A study published in the American Journal of Clinical Nutrition found that silica also helps eliminate heavy metals from the body, such as aluminum, making it perfect for a heavy metal detox. In studies, it has been shown to have a high-aluminum affinity and reduces aluminum availability from the human gastrointestinal tract.

2. Fights Parasites

A 2011 study published in the Oxford Journal of Poultry Science suggests that diatomaceous earth has the potential to be an effective treatment to help control internal worms (parasites). Interestingly enough, this was observed in hens that produce organically raised, free-range eggs.

Giving two breeds of commercial egg-laying hens diatomaceous earth improved production of their eggs and egg quality compared to control groups, effectively working as a parasite cleanse in the process.

The two groups of hens used in the study were found to differ in their resistance to internal parasitic infections, which was observed by examining their gastrointestinal tracts. The hens fed diatomaceous earth had significantly lower incidences of infections.

Those fed diatomaceous earth were also significantly heavier in weight, laid more eggs and consumed more feed than hens fed the control diet — plus their eggs had larger yolks and therefore were more concentrated with nutrients.

3. Improves Joint, Bones and Ligaments Health

A 2007 study published in the Journal of Nutrition Health and Aging stated that dietary silicon is beneficial to bone and connective tissue and helps prevent low bone mass (osteoporosis), which is considered “a silent epidemic of the 21st century.”

Silica within diatomaceous earth helps with normal bone metabolism and joint formation, with evidence over the past 30 years suggesting there’s a positive association between dietary silicon intake and better bone mineral density. Thus, diatomaceous earth makes a healthy addition to any osteoporosis diet and treatment plan.

A number of possible mechanisms for how this works have been suggested, including the possibility that silicon helps with synthesis of collagen (used to form joints, the lining of the digestive tract and connective tissue) and within the mineralization of bones. While more research is still needed, it appears that silica supplementation can be used to help support normal metabolic processes, preserve healthy joints and prevent bone disorders.

4. Helps Clean and Protect Skin, Nails and Teeth

Since it has natural abrasive qualities and kills parasites, diatomaceous earth is used in many toothpastes, skin exfoliators, polishes and skin scrubs. Research suggests that just like other beneficial clays — like bentonite clay benefits and uses — diatomaceous earth dries out harmful toxins and leaves behind clean, smoothed skin with little to no side effects.

It also seems to have anti-aging effects by helping with the use of calcium in forming strong bones, nails and teeth.

Benefits for the Home

1. Helps Purify Water

Diatomaceous earth is used in many filtration products, including the trademarked brand name Celite, because its chemical composition makes it a great filtration aid. It’s able to filter very fine particles that otherwise pass through or clog filter papers.

This makes it a common product used in filters to help prevent tap water toxicity and also purification practices for fish tanks. Additionally, it’s also important for manufacturing beer, wine, syrups, sugar and honey without removing or altering their color, taste or nutritional properties.

A study published in the Journal of Applied and Environmental Microbiology found that diatomaceous earth helps kill viruses and purify liquids. Viruses have been found to be dangerous and abundant in certain sources of drinking water, raising the risk for viral infections and having a significant impact on bacteria and algae populations in the ecosystem.

Researchers tested the effects of a filter containing diatomaceous earth on tap water that was contaminated with heavy metals and various viral strains. The results of the study showed that diatomaceous earth helped absorb up to 80 percent of the viruses present, which were all present in the liquid, even after filtration.

2. Kills Insects and Other Harmful Substances in Your Home

In the U.S., diatomaceous earth is classified under the Federal Insecticide, Fungicide, and Rodenticide Act as a safe substance for household use. How does diatomaceous earth work to get rid of insects and pests?

It’s a natural insecticide, since it absorbs lipids from the waxy outer layer of insects’ exoskeletons, which causes them to dehydrate and die of water deficiency. This is why it’s also useful in food preservation, as a natural home deodorizer and cleanser, and for helping to treat livestock suffering from parasites.

Does diatomaceous earth kill fleas and ants? Research suggests that using diatomaceous earth can help eliminate bed bugs, house dust mites, cockroaches, ants (such as ant hills), fleas and other pests within your home without the use for harsh chemicals.

The website for Pest Control Technology indicates that silica gels have been used by the pest control industry for more than a half century since they safely produce an electrostatic charge that helps them adhere to critters crawling over treated surfaces.

Silica gel and diatomaceous earth have been found in studies to kill pests by removing a portion of the razor-thin, waxy outer coating that helps an insect conserve moisture. This allows them to work better than other products that rely on abrasion or poisoning.

Related: What Is Silicon Dioxide and Is It Safe?

How to Use

You may have wondered, “Is diatomaceous earth toxic or healthy for humans?”

Diatomaceous earth is safe for humans and animals to consume, and it’s also beneficial for skin — so it’s used both inside and outside the body. Just be sure to check the source, and make sure your product is food-grade. Skip using internally if it is not.

The U.S. Food and Drug Administration lists food-grade diatomaceous earth as “Generally Recognized as Safe,” which means that it’s legally allowed to be added to many different types of foods, beverages and supplements. Small amounts of silica are normally present in all body tissues and usually found in urine, too, so it’s well-tolerated and not known to cause many side effects.

Today there are over 150 pesticide-related products registered for use both indoors and outdoors that contain diatomaceous earth. There are also thousands of non-pesticide, food-grade diatomaceous earth products that are used on the skin, in food, in products for pets, and in supplements or medications.

There are a number of ways to use diatomaceous earth. Some of the most popular diatomaceous earth uses include:

• pet nutrition products
• products used on pets like dogs and cats to kill fleas
• bed bug-killing treatments
• sprays and products used for pest control, including cockroaches, crickets, fleas, ticks, spiders
• rodent sprays
• water filters
• skin care products
• toothpastes
• foods and beverages, such as in beer and wine
• anti-caking and clarifying ingredients used in food manufacturing
• supplements and medicines
• rubbers and paints used in construction
• abrasive products used as defoliators and for cleaning

Here are the recommended tips to subscribe to for safe use of diatomaceous earth as a detoxification agent and to protect bones and joints (but always consult with your health care provider before starting a new supplement routine):

• Take about one teaspoon of food-grade diatomaceous earth with liquid once a day. It’s best used on an empty stomach at least one hour before or two hours after eating.
• Drink an additional cup after each dose of diatomaceous earth to improve its effects. In general, make sure to consume plenty of water with diatomaceous earth and stay hydrated.
• Increase your dosage slowly over several weeks, working your way up from one teaspoon to two teaspoons daily, or one tablespoon max. Split the dosage into two parts taken in the morning and one at night.
• Take diatomaceous earth 10 days on and 10 days off for 90 days to effectively and safely detox. Another strategy is to take it daily for a few weeks at a time as you track symptoms, stopping and starting again throughout the year. It’s safest when you give your body breaks and don’t use it continuously for very long periods of time.
• As a note of caution, initially you might notice some mild side effects that can develop as your gut environment changes, yeast dies off and your body releases stored toxins. This can include mild headaches, fatigue and flu-like symptoms, which should diminish within a couple weeks.

Wondering what diatomaceous earth tastes like? If you eat diatomaceous earth, you’ll find that it’s basically tasteless and has a rough, gritty texture.

You can take it with liquid, even enhancing the taste with juice, yogurt or a smoothie if you prefer. It won’t dissolve when mixed into liquid, so it’s normal to see some residue. You can stir vigorously before consumption to break it up, but it’s still going to leave behind some chalkiness and a gritty texture, which is why disguising it is a a good tip.

Here’s how to use diatomaceous earth in your home:

1. Brush and vacuum carpets or any area where you think bugs, insects or fleas could be lurking. This will improve the efficacy of diatomaceous earth for fleas and other pest problems because it aggravates them and gets them to move, which allows diatomaceous earth to work better.
2. Apply diatomaceous earth powder where needed in your home, yard, carpets, car, etc. Rub the powder into the carpets with a broom. Use enough to finely cover the surface but not too much that it’s easy to breathe in a lot.
3. Let the powder sit for about four to 12 hours before vacuuming. It’s recommended that you repeat this process once a week for a total of three to four weeks. This process can be done every few years or as needed.

Risks and Side Effects

Is diatomaceous earth safe? Although it’s generally recognized as safe to use on the body or to consume, some people react to diatomaceous earth by experiencing irritation and other side effects.

It’s possible for diatomaceous earth to irritate the nose and nasal passages when you breathe it in. If consumed in large amounts, it can contribute to coughs and shortness of breath.

It also has the potential to irritate the skin and cause some mild irritation and dryness. If you have sensitive skin, eyes or nasal passages, it’s a good idea to monitor your symptoms and watch out for any strong reactions.

It’s also recommended that you keep diatomaceous earth away from babies and small children who might be more sensitive to diatomaceous earth’s effects and can react to it by experiencing irritations.

As far as long-term exposure goes, in animal studies generally no health effects have been observed even after applying diatomaceous earth to animals’ skin five times per week for several weeks. In a rat study, researchers fed rats high doses of diatomaceous earth for six months and found no evidence of reproductive or developmental effects.

That said, there’s some evidence suggesting that inhaling a very small amount of crystalline silicon over time (the kind used in small quantities in some diatomaceous earth products, especially pesticides) might contribute to silicosis, chronic bronchitis, and other lung and respiratory problems in a small percentage of cases. However, the risk seems low considering the vast majority of diatomaceous earth used in products for human consumption is amorphous, not crystalline.

Impact on the Environment

Wondering if garden-safe diatomaceous earth can harm animals or contribute to environmental pollution? Evidence shows this is very unlikely and that diatomaceous earth is actually nontoxic to mammals, fish and aquatic invertebrates.

It’s commonly encountered by birds and other wildlife in nature but has been found to be harmless to birds, fish and other wildlife in numerous studies.

In fact, silica is naturally plentiful in the ocean, and seawater contains vast amounts of diatomaceous earth. The skeletons of many types of sea life and marine organisms are actually made using silica, and therefore it seems to pose no major risks to most species.

As far as plants go, diatomaceous earth can actually be beneficial since it’s used as a growing medium in potted plants. It’s sold as a soil additive and helps soil retain water and nutrients, while allowing for more oxygen circulation and killing off parasites.

It also helps preserve foods naturally (such as grains or legumes, which can grow mold) and helps replenish soil so more plants and food can be grown for livestock and human consumption.

Final Thoughts

• Diatomaceous earth is an organic product made up of fossilized remains of tiny, aquatic organisms called diatoms.
• Diatomaceous earth benefits include detoxifying the body; purifying liquids; parasite control; killing insects and other harmful substances in your home; improving joint, bone and ligament health; and cleaning and protecting skin, nails and teeth.
• Diatomaceous earth has been used for years as a safer pesticide option. Today, there are over 150 pesticide-related products registered for use both indoors and outdoors that contain DE.
• Diatomaceous earth is available in two different grades: food-grade (meant to taken internally by humans) and non-food-grade (used in industrial practices).
• Granulated diatomaceous earth, milled or micronized diatomaceous earth, and calcined diatomaceous earth are all available.

The post What Is Diatomaceous Earth? Benefits for Health & Home appeared first on Dr. Axe.

Digestion and assimilation of nutrients are complex processes that occur over several hours, starting from the moment that you place food into your mouth. The pancreas is essential in digestion, as it it secretes pancreatic enzymes that facilitate the breakdown of foods into smaller molecules — allowing the body to actually use fats, vitamins, minerals, amino acids and so on.

The pancreas also helps control blood sugar levels by secreting hormones such as insulin and glucagon.

What are some reasons you may be experiencing pancreatic enzyme insufficiency? Common causes include pancreatitis, cystic fibrosis, autoimmune disorders, alcoholism or surgery that affects the gastrointestinal tract.

If you’re not making enough of these pancreatic enzymes, below you’ll learn about why you can benefit from either taking enzyme supplements or potentially a prescription-strength product to help.

What Are Pancreatic Enzymes?

The pancreas is not actually an organ, but a long, triangular-shaped gland located deep inside the abdomen, between the spine and the stomach.

Part of the pancreas comes up against the curve of the duodenum, the first part of the small intestine. The duodenum is the site where many digestive juices enter the GI tract and help break down the foods you eat.

The pancreas secretes a digestive “juice” that is composed of two products: digestive enzymes and bicarbonate. Bicarbonate helps neutralize stomach acid and makes pancreatic secretions more alkaline. 

What are enzymes?

All enzymes are catalysts that enable molecules to be changed from one form into another.

Digestive enzymes in particular are substances that are secreted by the body to help turn larger molecules (the macronutrients we call proteins, carbohydrates and fats) into smaller ones. Additionally, bile and hydrochloric acid help with breaking down foods.

There are more than 2,700 different types of enzymes in the human body, and each has its own unique role. We make most digestive enzymes in the pancreas, although they are also made in other parts of the digestive system too.

We have different enzymes for breaking down different types of molecules founds in foods, including proteins, fats, carbs, fibers and acids.

What are the three pancreatic enzymes?

According to the Pancreatic Cancer Action Network, “a normally functioning pancreas secretes about 8 cups of pancreatic juice into the duodenum, daily.”

The major categories of enzymes produced by the pancreas include: amylase (breaks down starch/carbs), protease (breaks down protein peptide bonds) and lipase (breaks down fats).

There are also other types that have unique roles, including:

• ribonuclease
• deoxyribonuclease
• gelatinase
• phytase
• pectinase
• lactase
• maltose
• sucrase

These help break down things like gelatin, the sugar found in milk, phytic acid, and other sugars like sucrose and maltose.

Pancreatic enzymes in traditional medicine:

In Ayurvedic medicine and Traditional Chinese Medicine, enzymes derived from plants were used to help reduce bloating, act as diuretics and help manage inflammation.

In TCM, for example, plant-based enzymes are said to improve digestive “energy” and rebalance the body’s yin and yang qualities. Enzymes have mostly yang qualities because they are a “driving force” behind just about every biochemical process in the body. The goal of using enzymes in traditional medicine is to support the stomach/spleen and to improve “Qi,” or vital energy.

Fresh/raw enzymes are emphasized most because heat is said to destroy plants’ delicate enzymes. Other recommendations for supporting the pancreas and gut in general include always choosing whole, organic, unprocessed, non-GMO foods; limiting intake of liquids and cold foods; and chewing foods thoroughly.

Benefits and Functions

What are pancreatic enzymes needed for? Here are some of the main roles and benefits of pancreatic enzymes:

1. Digestion of Starch/Carbohydrates

Amylase (or alpha-amylase) is an enzyme secreted by the salivary glands and the pancreas that helps with absorption of carbohydrates. It hydrolyses starch into smaller molecules called maltose (a glucose-glucose disaccharide) and trisaccharide maltotriose.

Some pancreatic amylase is present in saliva, helping begin the digestive process when you start chewing your food, but the majority is produced in the pancreas. A lack of amylase can cause GI issues, such as bloating, loose stools and diarrhea.

2. Breaking Down Proteins Into Smaller Peptides

Proteases are a category of enzymes that help with the break down of proteins. There are several different kinds, including trypsin, chymotrypsin and carboxypeptidase. They work by turning proteins (peptide bonds) into smaller peptides.

Peptidases, which are located on the surface of small intestinal epithelial cells, are then able to break down peptides into single amino acids (the “building blocks of proteins”).

Pancreatic proteases are secreted into the lumen of the small intestine, where they must be converted to their active forms. Protein digestion begins in the stomach, where the enzyme called pepsin helps start the process.

3. Digestion of Fats and Absorption of Fat-Soluble Vitamins

Lipase is produced by the pancreas, and this enzyme helps break down fat. It turns triglycerides into 2-monoglycerides and two free fatty acids so it can be absorbed through the lining of the intestines.

Pancreatic lipase is secreted into the lumen of the gut. In order for lipase to do its job properly, bile salts must also be present to aid in fat absorption. A lack if this enzyme interferes with fat digestion and absorption of essential fat-soluble vitamins (vitamins A, E, D and K). It can also cause problems such as diarrhea and/or fatty stools.

4. Protection Against Microbes and Support for the Immune System

In addition to breaking down protein, proteases support the immune system by fighting parasites, such as bacteria, yeast and protozoa, in the intestines.

A lack of protease can contribute to allergies and intestinal infections. These pancreatic enzymes can modulate inflammatory processes in a number of ways — for example, by reducing swelling of mucous membranes, improving circulation, transporting harmful waste products away from traumatized tissues, decreasing capillary permeability and dissolving blood clot-forming deposits.

Who Should Take Them?

People can struggle with gastrointestinal problems for all sorts of reason — for example, due to inflammation, malfunctioning of one or more digestive organs, allergies, stress, aging and so on.

One reason that symptoms can emerge is due to having the wrong level of enzymes (either too much or too little). For example, someone who’s received a diagnosis of pancreatitis might produce too little enzymes, making it difficult to absorb foods properly.

Pancreatic insufficiency (also called exocrine pancreatic insufficiency, or EPI) is a condition characterized by difficulty digesting foods due to a lack of enzymes produced in the pancreas. EPI affects roughly eight per 100,000 men and two per 100,000 women.

Another way to describe this condition is pancreatic enzyme deficiency. This can result in malnutrition because you aren’t able to absorb fats and certain vitamins and minerals properly. EPI makes it hard to digest all three macronutrients (carbs, proteins and fats), but it affects fat digestion most.

Reasons that someone may have pancreatic insufficiency include:

• Chronic pancreatitis (when your pancreas get’s inflamed). Chronic pancreatitis is the most common cause of EPI in adults. This can sometimes occur due to a blockage or narrowing of the pancreatic or biliary duct. Chronic pancreatitis is most common in people between the ages of 30 and 40 and is more common in men than women. If you have pancreatitis, you may be told that your pancreas levels are high.
• Other chronic diseases, including cystic fibrosis and autoimmune diseases.
• Being elderly, since low stomach acid or enzyme insufficiency are more common in older adults.
• Pancreatic cancer.
• Pancreatic or duodenal tumors.
• High levels of inflammation.
• High levels of triglycerides (a type of fat in the blood).
• Parasitic infections.
• Being a heavy drinker/alcoholic.
• Having surgery to remove the pancreas or one of the other digestive organs.

When pancreatic enzymes are not being produced properly, they must be obtained from an outside source. They can be taken as pills or capsules to facilitate absorption of nutrients, especially if someone has chronic pancreatitis.

How would you know if you had pancreatitis? For example, what does the pain of pancreatitis feel like?

Symptoms that your pancreas is damaged, inflamed and/or malfunctioning can include:

• Pain or tenderness in your abdomen
• Bad-smelling bowel movements
• Indigestion, cramping and stomach pains
• Diarrhea, loose stools or frequent stools
• Gas and stomach bloating
• Feeling full easily
• Loss of appetite and weight loss
• Changes in poop color, including yellow or orange stool

Types, Sources and Dosage

The pancreas makes enzymes to digest the foods we eat, but they can also be obtained using supplements, which are manmade mixtures of the same types naturally produced by the body.

In supplement form, these mixtures are sometimes called pancrelipase and pancreatin. They are taken to help you break nutrients and may also help reduce symptoms like diarrhea, boating, inadequate nutrition and weight loss.

Pancreatic enzyme supplements are derived from both plant and animal sources, including papaya, pineapple and livestock. One example is proteolytic enzymes, usually derived from papaya, which digests protein by breaking it down into amino acids.

Both prescription and non-prescription enzyme products are available. Prescriptions are regulated by the United States Food and Drug Administration (FDA), while non-prescription products are not considering they are treated like supplements. You can find the supplement type in health food stores or online.

There are currently six FDA-approved pancreatic enzyme products available by prescription only in the U.S.:

• Creon
• Pancreaze
• Zenpep
• Ultresa
• Viokace
• Pertzye

What Is the Recommended Dosage for Pancreatic Enzymes?

• The dosage of pancreatic enzymes that’s appropriate for each person depends on factors like medical history and body weight. You should start with the smallest dose necessary and adjust according to your reaction.
• Pancreatic enzymes are usually dosed according to the units of lipase that the product contains. Always read directions carefully, since different doses are recommended depending on the brand.
• It’s recommended that adults begin with doses of 10,000–20,000 lipase units with smaller meals/snacks and between 20,000–40,000 lipase units with bigger/main meals.
• Due to the potential for negative reactions, you should not exceed 2,500 lipase units per kilogram of your body weight per meal. This means that if you are a man or woman who weighs 150 pounds (68 kilograms), you should not take more than 170,000 units of lipase per meal.
• Take your pancreatic enzymes prior to eating. Capsules can be taken by mouth or opened so you can mix the contents with something like applesauce. (You don’t want to directly mix pancreatic enzymes with any alkaline food since this can cause them to be inactivated.)
• Be sure to keep any products in a cool, dry place. Avoid having them get moist, since this can change how they work. Check for expiration dates to make sure the product is still good.

If you’re taking prescription products, then your dose will be determined by your doctor. Since dosage needs can change as your body adjusts, continue to discuss any concerns or reactions you’re having with your provider.

Pancreatic Enzymes vs. Digestive Enzymes:

• Digestive enzymes are taken by an increasing number of people to help treat health conditions like acid reflux, gas, bloating, leaky gut, irritable bowel syndrome, Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation.
• They help break down difficult-to-digest proteins, starches and fats. This can reduce some of the work that the stomach, pancreas, liver, gallbladder and small intestine have to do.
• Who are digestive enzymes appropriate for? They can help people with age-related enzyme insufficiency, low stomach acid, liver disease or inflammatory bowel disease.
• Digestive enzyme products are derived from several sources, with the most common being fruits (usually pineapple or papaya), animals (usually pigs, ox or hogs), and plants, as well as probiotics, yeast and fungi.
• Full-spectrum blends can be used for general digestive improvement. Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes. The best type of digestive enzyme for you ultimately depends on the symptoms/condition you’re trying to treat.

Supplements vs. Replacement Therapy:

Pancreatic enzyme replacement therapy (PERT) is the most common way to treat pancreatic insufficiency. It’s also recommended for use in patients with pancreatic cancer.

PERT is typically taken with every meal and snack to aid in absorption of nutrients. These enzymes are usually sourced from pigs, making them very similar to those produced by humans. They also have a special coating that prevents the stomach from breaking them down, allowing them to reach the part of the GI tract they are intended to.

In addition to PERT, some people also take painkilling medications or over-the-counter drugs to reduce pain and/or antacids to help stop stomach acid from destroying enzymes.

PERT products may be taken in higher doses than supplements. A common starting dose is between 50,000 to 75,000 units of lipase with a meal and 25,000 units with a snack. Usually each PERT capsule contains about 25,000 units, so several may need to be taken at once.

PERT capsules should be swallowed whole and taken with a cold drink (ideally cold water), since heat can potentially damage the ingredients. You shouldn’t take them with coffee, tea or fizzy drinks.

Take the capsules before you start eating rather than in the middle of a meal. Don’t take the capsules on an empty stomach or if you’re only having one to two bites of food.

Foods to Eat/Avoid for the Pancreas

Before enzymes were available in supplement/capsule form, traditional medicine systems encouraged consumption of foods that naturally support digestion. For example, papain is a protease enzyme derived from papaya that can help stimulate the digestion of fats and proteins.

What foods benefit your pancreas?

• High-antioxidant foods, including raw veggies and fruits. These include leafy green veggies; all berries; orange and yellow veggies, like carrots, peppers, squash and sweet potatoes; tomatoes; artichoke; asparagus; broccoli; cauliflower; etc.
• Pineapple, papaya and kiwi, which are excellent sources of digestive enzymes.
• Ginger and other fresh herbs and spices.
• Fermented/probiotic foods, like sauerkraut, yogurt, kefir, natto, miso and miso soup.
• Healthy fats, like coconut or olive oil, grass-fed butter, ghee, and avocado. Healthy fats are energy-dense, so they can be useful for adding calories to your diet and preventing weight loss. Try spacing out your fat intake throughout the day, which will be easier for your digestive system to handle.
• MCT oil. If someone has a very hard time digesting fats, MCT oil can be beneficial because it doesn’t require the same amount of digestion as other oils. MCT is easily absorbed and a good calorie/fat source for providing energy and preventing weight loss.
• Raw juices made with fresh veggies and fruits.
• Nuts and seeds, ideally soaked to help with nutrient absorption.
• Uncooked or slightly cooked grain products, such as wheat germ.
• Clean proteins, including grass-fed meat, pastured poultry, wild-caught fish and free-range eggs.

In addition to eating a pancreatitis diet and nutrient-dense diet, you should also try to space out your meals each day to help aid digestion. Aim to eat five or six small meals per day instead of only several big meals.

Your doctor might also recommend taking a multivitamin to help prevent deficiencies in key vitamins, including fat-soluble vitamins like vitamin A, D, E and K.

Other suggestions to support digestion include:

• Eating seasonal, local foods.
• Relaxing while eating.
• Chewing food thoroughly.
• Eating food at room temperature or slightly above (not very cold or leftover foods), including warm foods like soups, well-cooked veggies and stews, are encouraged.
• Using warming spices, such as ginger, rosemary, sage, oregano, turmeric, cumin, coriander, fennel, cardamom, fenugreek, cinnamon and clove.
• Allowing three hours between meals.
• Drinking water a half hour before meals but not with meals.
• Eating at least two hours before bed.
• Waiting at least two hours after eating to exercise. Yoga and stretching can also help.

What foods are bad for your pancreas?

• Alcohol
• Fried foods and very fatty or oil foods
• Foods that are overly cooked and preserved, including roasted, broiled or canned foods, which lose some of their nutrients due to high-heat exposure
• Processed foods that contain synthetic additives

Risks and Side Effects

While pancreatic enzymes should help improve digestion, they can also potentially cause side effect like constipation, nausea, abdominal cramps or diarrhea. Contact your health care provider if you experience side effects or weight changes, as you may need to change the type and dosage you’re taking.

It’s also a good idea to find a nutritionist/dietician if you need help with meal planning and preventing weight loss.

Keep in mind that because PERT products are sourced from pig/porcine, people with allergies or religious objections to consuming pig products should not take these products. If this applies to you, discuss other options with your doctor.

Conclusion

• What are the enzymes secreted by the pancreas? They are part of the body’s “digestive juices” that turn larger molecules from the foods we eat into smaller ones that can be absorbed and used for energy.
• The major categories of enzymes produced by the pancreas include amylase (breaks down starch/carbs), protease (breaks down protein peptide bonds) and lipase (breaks down fats).
• They are needed to prevent malnutrition and nutrient deficiencies and to support the immune system by killing dangerous pathogens.
• After a diagnosis of pancreatic insufficiency or cancer, some patients will require prescription PERTs. PERT or supplements can also help people with chronic pancreatitis, pancreatic or duodenal tumors, high levels of inflammation, high levels of triglycerides, parasitic infections, alcoholism, or recent surgery to remove the pancreas.

The post Pancreatic Enzymes Benefits for Gut & Immune Health appeared first on Dr. Axe.

L-arginine (or arginine) is a type of amino acid, and as we know, amino acids are the “building blocks” of proteins. We obtain arginine from our diets, especially animal sources of protein foods, including beef and other types of red meat, poultry, fish, eggs, and dairy products.

In addition to occurring naturally in “complete proteins” that supply all the essential amino acids we need, it’s also created in laboratory settings so it can be used to make supplements that benefit heart health, exercise performance, mental capabilities and much more.

What Is L-Arginine?

While not exactly an essential amino acid — meaning one that the body cannot make on its own and, therefore, must get from outside sources — L-arginine is considered somewhat essential because it’s highly important for many functions yet usually present in low quantities, especially as someone gets older.

What is arginine used for? One of the reasons people take supplemental arginine is because of its ability to improve blood flow and circulation.

In the body, it is converted into nitric oxide, which causes blood vessels to open wider. This has multiple benefits, such as improving heart and brain health.

Another important aspect of L-arginine is that it stimulates the production of certain hormones, especially beneficial human growth hormones and insulin that help usher glucose into cells to be used for growth and energy output. This is one of the reasons it’s believed to enhance physical performance, stamina and strength.

L-arginine is different than arginine vasopressin (AVP), which is an antidiuretic hormone in humans and most mammals that promotes the reabsorption of water and increases blood pressure.

How Arginine Works with Nitric Oxide

To dive a little further into the capabilities of L-arginine, it helps to understand how nitric oxide works in the body.

Nitric oxide is a type of natural reactive gas that both plants and animals produce. It’s created using the L-arginine and nitric oxide synthase (making L-arginine its precursor) and is actually a type of byproduct that forms from many different chemical reactions.

L-arginine is needed by the endothelial cells (the ones lining the inside of all blood vessels) in order to form enough nitric oxide to keep blood flowing freely.

• Nitric oxide improves circulation by dilating blood vessels, so when people don’t have enough in their arteries their risk for heart disease is higher.
• Nitric oxide keeps your blood pressure level within a normal range by signaling blood vessel muscles to relax, expand and let blood through, while also preventing clots and plaque from forming.
• Research suggests that as someone ages, his or her ability to produce enough nitric oxide in the artery linings decreases. Fortunately, obtaining more L-arginine — either through supplemental arginine or dietary arginine — can help to enhance nitric oxide capabilities and correct impaired endothelial function.

The benefits of L-arginine go beyond producing nitric oxide to help with circulation, however. As you’ll see, it has important roles in nerve signaling, cell replication and fighting oxidative stress that results in disease and signs of aging.

Benefits

1. Improves Heart Health

Research shows that L-arginine is beneficial for lowering inflammation and improving the health of the cardiovascular system, which is why oral L-arginine supplements are some of the most popular types recommended by cardiologists.

For people with high risk factors for coronary heart disease, these supplements can be an effective measure for preventing a heart attack or stroke.

Some of the ways that L-arginine improves cardiovascular health include:

• potentially helping to prevent high blood pressure (although findings have been mixed overall)
• improving blood flow in people with clogged arteries (coronary artery disease)
• lowering cholesterol and triglyceride levels
• helping relieve congestive heart failure
• improving stamina
• reducing symptoms associated with cut-off blood flow from the heart to the limbs (called claudication)
• reducing fasting blood sugar

It’s also also commonly used for treating chest pains (angina pectoris) because of the effects of nitric oxide preventing blood clots (thrombosis) that cut off blood supply. Two to three grams a day of  L-arginine supplementation has been shown to resolve nitrate intolerance in most people with angina, according to some studies.

And finally, arginine is capable of safely improving exercise performance in people with low stamina, circulation problems and a history of heart disease.

2. Lowers Inflammation and Fights the Effects of Aging

Beyond heart health, one of the primary benefits of L-arginine is fighting disease-causing inflammation and raising immune function.

It’s been found to have substantial free radical-scavenging abilities due to its effects on the enzyme called superoxide dismutase (SOD) as well as other antioxidant mechanisms. It’s commonly used in combination with antioxidants like vitamin C and omega-3 fish oil supplements, helping slow the aging process and preventing many chronic diseases.

L-arginine also positively affects both central nervous system and immune system functions since in the brain nitric oxide acts as a neurotransmitter and protective agent against outside threats.

Helpful for detoxifying the body, it can even lower the presence of ammonia within the blood, which is why it’s sometimes used to treat people with metabolic problems and damage to the urethra where ammonia is excreted from the body.  Ammonia (ammonium hydroxide) is a product of the body breaking down proteins, and one cause of necrosis of tissues that can lead to cellular destruction and inflammation.

3. Boosts Exercise Performance, Intensity and Recovery

L-arginine is known to effectively improve blood flow, which means it helps bring nutrients and oxygen to muscle and joint tissues. This means with L-arginine’s help, you can enjoy more of the many benefits of exercise, possibly at a higher intensity and with less pain.

• It can increase heat and circulation to damaged joints or cold hands and feet, especially in people with complications from other health conditions like poor blood flow, arthritis or diabetes.
• It’s been shown in some studies to improve walking distance and lower muscle aches and pains, including in people suffering from painful intermittent claudication (narrowing of blood vessels in the legs and feet caused by fatty deposits).
• It’s used by the body to increase production of human growth hormone, prolactin and several amino acids — including creatine, L-proline and L-glutamate.
• Studies suggest it arginine improves glucose tolerance and sensitivity to insulin, similarly to how exercise does, by allowing more glucose to enter cells.
• L-arginine’s roles in metabolic health are important for building strong muscle tissue, fighting inflammation causing bone and joint pain, repairing injuries, and for general nervous system functions.
• It’s also been shown to help increase time to exhaustion among athletes and to increase tolerance to high intensity exercise.
• There’s also evidence that it may help with bodybuilding, exercise performance and putting on muscle mass. Supplementation has been shown in some studies to increase plasma insulin and help builds stronger muscles even when you’re resting due to its effects on the body’s capillaries. These hormonal changes affect your metabolism in a positive way by helping repair, build and maintain the youthful foundation of the skeletal-muscle system.

Some studies have found that growth hormone levels can significantly increase with L-arginine supplementation in doses between five to nine grams a day.

In most cases, arginine increases resting growth hormone levels at least 100 percent (in comparison, regular exercise can increase growth hormone levels by 300 percent to 500 percent). Even more powerful is the combination of L-arginine plus exercise.

4. Improves Immunity, Helps Prevent Infections and Speeds Up Healing

Low-circulating L-arginine has been found in some patients suffering from illnesses, trauma and cancer. It’s believed that certain immune system suppressor cells (called MSCs) might cause arginine deficiency or low levels circulating within the blood.

This is problematic because the immune system’s protective lymphocytes and T-cells depend on arginine for defending the body.

L-arginine is used with omega-3 fish oils and other supplements for reducing risk for infections (especially respiratory infections or problems with the lungs), improving wound healing, and shortening recovery time following cancer, illness or surgery.

It’s sometimes added to topical ointments used to treat wounds for several reasons: It helps keep blood flowing more freely, can fight pain and swelling, forms L-proline, which is important for collagen synthesis within the skin, and increases antioxidant activity.

It’s also used to improve protein function in helping to heal burns and might even help fight cavities and tooth decay. Although more research is still needed, because L-arginine has immune-enhancing effects, it’s commonly given to people undergoing chemotherapy or healing from surgeries, viruses and infections (including HIV).

5. Helps Treat Erectile Dysfunction and Infertility

What does L-arginine do sexually? A number of studies have shown that L-arginine is involved in the process of proper cell replication in addition to enhancing blood circulation.

This means that arginine benefits for men include improving both sperm production and motility.

Men who deal with cardiovascular problems tied to low levels of nitric oxide in the blood are more likely to suffer from erectile dysfunction and fertility issues, since an erection requires the relaxation of smooth muscles triggered by nitric oxide. While not effective for every man, research suggests that a significant percentage of male infertility cases (up to 92 percent, according to some studies) can be treated with L-arginine supplements combined with other dilators, antioxidants or anti-inflammatories.

Some research suggests that high stress levels can lower the presence of L-arginine in the sperm production pathway, so overly stressed men can especially benefit from supplementing.

A combination of L-arginine, L-glutamate and yohimbine hydrochloride is commonly used to treat ED and seems to work better than L-arginine alone. In fact, many of the most commonly prescribed medications for ED work similarly to L-arginine by increasing nitric oxide production.

A standard dosage of arginine for ED is about three to six grams daily (divided into two doses).

Even women can experience better reproductive help from L-arginine — doctors sometimes prescribe topical creams that contain this amino acid for helping heal sexual problems and naturally treat infertility in both sexes since it improves circulation to genital tissue.

Additionally, there’s some research that suggests treatment with N-acetyl cysteine (NAC) and L-arginine together can help balance hormones naturally and restore normal sexual function in women with polycystic ovary syndrome and estrogen imbalances.

Other studies suggest that L-arginine used with herbs like chasteberry, green tea extract and antioxidant supplements improve pregnancy rates in women struggling to conceive.

Related: Threonine: The Amino Acid Needed for Collagen Production

Risks, Side Effects and Interactions

Although it’s generally safe, considering it’s a natural amino acid, there are some potential L- arginine side effects to be aware of. If you have a history of heart disease, low blood pressure, diabetes, kidney problems or an active virus (like herpes or shingles), it’s not recommended to supplement with it until you speak with a doctor first.

There’s some research suggesting that taking arginine supplements after a heart attack may be dangerous. Because there’s a possibility of this supplement leading to complications n people with a history of heart attacks, avoid taking arginine supplements if this applies to you.

Is L-arginine safe to take daily? Consuming it from natural food sources isn’t harmful, but daily high doses might complicate your condition, especially if you take other medications or a series of supplements.

Talk to your doctor about what dose might be most beneficial for you and whether or not you should worry about adverse reactions based on your current situation.

If you’re generally healthy and taking a dose around one gram daily, it’s still possible to experience short-term side effects like abdominal pain, bloating, diarrhea, gout, worsened allergies or asthma, and low blood pressure.

It’s also possible that this supplement can cause allergic reactions or increased swelling in the lungs and airways, so people with existing allergies or asthma should use L-arginine with caution.

Finally, L-arginine appears to be safe for pregnant women and even children, although there’s not much research on the effects within these populations so it’s best to stick to a low dose or act your doctor.

Top Foods

Everyone produces some L-arginine on his or her own, but how much depends on factors like your age, inflammation level, condition of your heart and arteries, gender, diet quality, and genetics.

Some of the reasons someone might not produce optimal levels of L-arginine include:

• eating a vegetarian/vegan diet low in complete protein sources
• having poor digestive health that makes metabolizing protein difficult
• high levels of oxidative stress caused by free radicals (due to diet, stress or pollution)
• smoking
• genetic factors

What foods are high in arginine? Essentially, any food that is high in protein supplies some L-arginine, but the denser protein sources are the best.

To naturally help your body make and use more L-arginine and nitric oxide, focus on eating a diet based on whole, real foods — especially “clean” sources of protein, which provide a full range of amino acids.

Complete proteins are most beneficial because not only do they supply L-arginine, but they also provide all of the other acids needed to help with muscle tissue growth and proper neurotransmitter function.

Wild-caught fish like nutritious salmon is an especially great choice because in addition to L-arginine, it supplies anti-inflammatory omega-3 fatty acids that further help maintain cardiovascular health.

If you’re a plant-based eater or suffer from the symptoms of lactose intolerance, other ways to obtain more L-arginine aside from animal proteins include eating nuts, seeds, coconut products, sea vegetables, or whole grains and beans in moderation.

Some of the top foods high in arginine include:

• Cage-free eggs
• Dairy products like cultured yogurt, kefir and raw cheeses (choose organic and raw dairy whenever possible)
• Grass-fed beef or meat and pasture-raised poultry (including turkey and chicken)
• Liver and organ meats (such as chicken liver pate)
• Wild-caught fish
• Sesame seeds
• Pumpkin seeds
• Sunflower seeds
• Seaweed and sea vegetables
• Spirulina
• Brazil nuts
• Walnuts
• Almonds
• Coconut meat

Supplement Dosage

While it’s always best to get nutrients from natural food sources whenever possible, L-arginine is also sold as an over-the-counter and prescription medication, including in capsule/pill form and as L-arginine power.

This amino acid is considered “semi-essential” because many people get enough of it from their diets alone.

Doctors sometimes prescribe high L-arginine doses along with other supplements for various conditions, including heart disease, migraines and infections — or even for treating side effects of diabetes, HIV or cancer.

Other supplements that are often used with arginine include citrulline, ornithine and arginase. Arginase converts L-arginine into L-ornithine and urea, while agmatine is a chemical substance naturally created by arginine.

The suggested dosages of L-arginine supplements depends a lot on the condition it’s being used to treat.

For example, with help treating heart conditions or erectile dysfunction, three to six grams daily (divided into two doses) might be taken, while for enhancing exercise performance, doses up to nine grams a day are not uncommon.

For generally healthy adults who are looking to prevent inflammation and benefit from better circulation, about one gram daily (1,000 milligrams) is usually the recommended dose.

Higher doses obviously come with more risk for side effects — plus some research shows that more is not always better when it comes to L-arginine’s functions within blood vessel walls.

Final Thoughts

• L-arginine is an amino acid that we obtain from our diets, especially animal sources of protein foods, including beef and other types of red meat, poultry, fish, eggs, and dairy products.
• Research has shown arginine benefits heart health, lowers inflammation, fights the effects of aging, boosts exercise performance, improves immunity, helps prevent infections, speeds up healing, and helps treat erectile dysfunction and infertility.
• Everyone produces some L-arginine on his or her own, but how much depends on factors like your age, inflammation level, condition of your heart and arteries, gender, diet quality, and genetics. Some of the reasons someone might not produce optimal levels of L-arginine include eating a vegetarian/vegan diet low in complete protein sources, having poor digestive health that makes metabolizing protein difficult, high levels of oxidative stress caused by free radicals (due to diet, stress or pollution), smoking and genetic factors.
• To naturally help your body make and use more L-arginine and nitric oxide, focus on eating a diet based on whole, real foods — especially “clean” sources of protein, which provide a full range of amino acids.

The post Arginine Benefits Heart Health and Exercise Performance appeared first on Dr. Axe.

Biotin, also called vitamin B7, is a nutrient that’s often taken to keep hair, skin and nails looking healthy.

It does more than support a good-looking appearance, however, considering it’s involved in many metabolic processes, including those that help us break down foods into useable nutrients and energy. Consuming enough biotin is also a way to support cardiovascular health as well as brain and nerve functions. One reason that’s true is because biotin helps the body build proteins.

If you take supplements geared towards promoting hair growth and skin health, chances are you’re consuming supplemental biotin whether you realize it or not. But what are the potential side effects of biotin? If you take too much, biotin side effects can possibly include worsened skin issues, indigestion and interactions with medications.

Find out below how to take biotin safely in a way that limits the risk for reactions.

Possible Negative Side Effects

Most people are thought to consume enough biotin from their diets, yet many still take extra in capsule form in hopes of limiting hair thinning, weak nails and dull skin.

The recommended intake of biotin is relatively low in comparison to some other nutrients, such as electrolytes (magnesium and calcium, for example) and vitamin C. This means that it can be easy to not only meet your needs, but to also exceed them.

Biotin is available in many skin and hair supplements, B complex vitamins (which include vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin), as well as multivitamins.

B vitamins are water-soluble, meaning any excess or unused amounts are usually eliminated through your urine pretty easily. This makes biotin toxicity, which is a dangerous overdose, rare but still possible if you take too much.

Overall biotin is safe for most adults to take. But what happens when you take too much biotin? The most common biotin side effects are:

• Changes in skin tone and texture, including acne breakouts or rashes — This may be due to your body’s ability to absorb less vitamin B5 when you’re taking high doses of biotin; B5 (pantothenic acid) is known to help fight acne, so it’s not smart to hinder your ability to absorb and utilize it.
• Skin rashes — These may form if you react poorly to certain biotin supplements, for example if you’re allergic to an ingredient or additive. Other signs of an allergy can include an itchy throat, watery eyes and congestion.
• Nausea, cramping, diarrhea or indigestion — These side effects are most likely to occur if you take supplements on an empty stomach.
• Lower vitamin C and B6 levels, which can compete with vitamin B5 for absorption.
• Changes in blood sugar levels.
• Interactions with medications, including anticonvulsants such as carbamazepine, phenobarbital, phenytoin and primidone.

Aside from what biotin supplements can do to you physically, they also have the potential to interfere with lab results in some cases. For example, there’s been some reports of inaccurate thyroid hormone tests after someone has taken high amounts of  vitamin B7.

Before having blood work done it’s best to speak with the technician or your doctor about any medications and supplements you’re taking.

How to Use Biotin Safely

Is it okay to take biotin everyday? As long as you stick to the recommended dosage, it should be.

“Recommended daily allowances” (RDAs or RDIs) of biotin have not been established due to a lack of sufficient evidence.  A general recommendation for adults is to take biotin in dosages of about 30 to 70 micrograms per day (see more below).

Some people choose to supplement with up to 10,000 micrograms of biotin per day, but this is much higher than the daily recommended value. This amount is sometimes used to treat certain conditions such as multiple sclerosis.

The proper dosage for you depends on your age and whether or not you have a biotin deficiency. According to the National Institutes of Health, the “Adequate Intake” (the level that is assumed to ensure nutritional adequacy) to obtain biotin benefits for different age groups is as follows:

• 5 micrograms daily for infants
• 6–8 micrograms daily for infants ages 7 months to 3 years old
• 12–20 micrograms daily for children ages 4–13 years old
• 25 micrograms for adolescents
• 30 micrograms for male and female adults over 19 years old
• 30 micrograms for pregnant women and 35 milligrams for women who are breastfeeding

Who needs biotin most?

Those prone to deficiencies in B vitamins are good candidates for supplementing with vitamin B7. If you fall into the groups below, or have a known biotin deficiency, talk to your healthcare provider about supplementing:

• Pregnant women
• Long-term users of certain anti-seizure medications or antibiotics
• Those who drink excessive alcohol
• Smokers
• People with intestinal malabsorption issues or serious digestive disorders, such as Crohn’s disease, celiac disease or leaky gut syndrome.
• Those with kidney disease or who have had stomach surgery.

How much biotin should you take for hair growth?

Always read directions when using any supplement, since strengths and dosages can differ from one brand to another.

Start by taking between 100 and 1,0000 mcg of biotin daily and increasing the amount of biotin foods you consume in a day. A general recommendation is try working your way up to taking about 2.5 to 3 milligrams (or 2,500 to 3,000 mcg) daily, which will cover your needs and then some.

To avoid side effects of biotin, don’t take higher amounts than necessary. And if you do notice adverse reactions, try lowering your dose, taking it only every other day, or giving yourself a break from supplementing for a few months.

One way to balance the effects of biotin is to take it with other B vitamins, such as in a B complex formula. To get the most benefits, purchase a high-quality multivitamin or supplement product that is made from real food sources and doesn’t contain fillers or possible allergens.

You can also naturally increase your intake of biotin by eating foods that are rich in this nutrient. These include: eggs, whole grains, nuts, organ meats, avocado, cauliflower, berries, fish, legumes and mushrooms.

Final Thoughts

• Biotin or vitamin B7 is usually safe to take, but it can possibly cause reactions when taken in high amounts.
• What are the side effects of too much biotin? These can include: acne, skin rashes, changes in other nutrient levels and digestive issues.
• To avoid complications, stick to dosages of about 100 micrograms per day.
• You can also increase your intake naturally from foods like whole grains, veggies, nuts, legumes, eggs and organ meats.

The post Biotin Side Effects: Is It Safe to Take This Supplement? appeared first on Dr. Axe.

Whey protein benefits are extensive, including helping to burn fat, build lean muscle, boost your immune system and prevent disease. Whey is so effective because it provides a more absorbable source of high protein than nearly any other type of food or supplement, and it’s easy to digest.

No wonder it has become one of the most popular protein supplements on the market today. Supplementing with protein powders is absolutely essential to rebuilding your cells and tissues, keeping bodily fluids in balance, protecting enzyme functions, supporting your nerves and muscle contraction, and boosting the health of your skin, hair and nails. Clearly, getting enough protein in your diet is very important, and using high-quality protein powders is a great way to consume more protein without adding a lot more calories or carbohydrates to your diet.

Whey protein is one of the most popular proteins for athletes and bodybuilders because of its muscle-enhancing effects. Not only does it work to build muscle and enhance your body’s composition, but it also speeds up the recovery of broken down and stressed muscles after exercise.

According to research published in the Journal of Food Science, whey protein is one of the highest-quality proteins because of its amino acid content and rapid digestibility. Studies indicate that it works quickly to aid your muscles so they can heal, rebuild and grow.

What Is Whey Protein?

There are two types of protein found in milk: whey and casein. Whey is the translucent liquid part of milk that remains after the cheese manufacturing process, after coagulation and curd removal.

The term “whey” refers to a complex substance that is separated from the liquid and made up of a combination of protein, lactose, minerals, immunoglobulins and trace amounts of fat. The protein and some highly bioactive peptides found in whey are what make it a superfood for fat loss and building lean muscle.

You’ll be able to find three main types of whey protein, which are distinguished by the processing method.

• Whey protein concentrate: This is the best and least processed form of whey protein because it contains low levels of fat and cholesterol and higher levels of bioactive compounds in the form of lactose. Because it’s minimally processed, it retains the health-promoting nutrients that are found naturally in whey. You may even find that whey protein concentrate has a more satisfying flavor than other types of whey protein, which is due to its lactose and fat content.
• Whey protein isolate: Whey protein isolate undergoes further processing in order to remove most of the carbohydrates and fats that are found in whey protein concentrate. Isolates contain about 90 percent or more protein; the problem with isolates is that the proteins can often be denatured due to manufacturing, making it harder on your digestive tract. The denaturation process involves breaking down protein structures and losing their peptide bonds, thereby reducing the effectiveness of the protein. Whey protein isolate does contain a lower lactose content than concentrates.
• Whey protein hydrolysate: When whey protein isolate is hydrolyzed, larger proteins are broken down into smaller, digestible pieces. The proteins in hydrolysates can be broken down with heat, enzymes or acids. Hydrolysates are meant to be absorbed more rapidly, and they increase blood insulin levels, which is helpful for athletes who want to grow lean muscle. While whey hydrolysate is known to be less allergenic than whey protein concentrate or whey isolates, it’s by far the most processed type of whey protein and the proteins in it have also been denatured.

Whey vs. Casein Protein

Whey and casein are both proteins found in milk. There’s about 3.5 grams of protein in 100 milliliters of cow’s milk, of which casein accounts for 80 percent and whey 20 percent of the protein.

Whey has a higher percentage of branched-chain amino acids than casein protein, which allows whey to increase protein synthesis faster than casein. Studies show that whey protein also has greater solubility, and it’s more rapidly digested than casein protein.

Nutrition Facts

According to the U.S. Department of Agriculture, one regular scoop (28 grams) of whey protein powder contains roughly the following:

• 100 calories
• 5 grams carbohydrates
• 20 grams protein
• 1.5 grams fat
• 1 gram fiber
• 94.7 milligrams calcium (9 percent DV)

The constituents of whey protein provide high levels of essential amino acids, including branched-chain amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties.

Cysteine is an amino acid that is amply present in whey protein. It is extremely beneficial because it enhances glutathione levels, an important antioxidant that can help reduce the risk of cancer and diseases caused by oxidative stress.

Research shows that the branched-chain amino acids in whey also play an important role in whey’s health benefits because they promote the maintenance of tissue and prevent muscle breakdown during exercise.

Health Benefits

1. Increases Strength and Builds Muscle

Whey protein is a very efficient way to add protein to your diet without extra calories from carbohydrates or fats. It typically contains 80 percent to 90 percent protein, which provides the body with what it needs to build muscle and strength, while recovering quickly after a workout.

According to research published in the Journal of Food Science mentioned above, whey protein stimulates muscle synthesis to a greater degree than both casein and soy protein products. Researchers noted that adding supplemental protein to your diet can help promote gains in muscle mass — especially when paired with resistance training — maintain muscle mass even during caloric restriction and slow down the natural loss of muscle that occurs as you age.

How much protein do I need a day to build muscle? A 2007 study conducted at Baylor University analyzed the use of supplemental protein and amino acids on 19 males who exercised four times per week. Researchers found that supplementing daily with 20 grams of protein, which was made up of 14 grams of whey and casein protein, and six grams of free amino acids led to greater increases in total body mass, fat-free mass, thigh mass and muscle strength compared to those taking the carbohydrate placebo.

Research also shows that athletes in particular need to increase their protein consumption in order to achieve muscle recovery after hard workouts.

2. Burns Fat

A 2014 meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition. Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise.

A study published in Nutrition and Metabolism evaluated the effect of a specialized whey supplement when taken by participants who reduced their caloric intake by 500 calories per day. Compared to the control group participants who also reduced their caloric intake by 500 calories, both groups lost a significant amount of weight, but the group supplementing with whey lost significantly more body fat (6.1 percent of their body fat mass) and showed a greater preservation of lean muscle.

When trying to figure how to lose weight fast, whey protein is a great protein powder to put into your repertoire.

3. Reduces Cravings

Whey protein seems to affect both ghrelin and leptin, two hormones that help regulate your appetite. Leptin primarily affects energy balance, which helps suppress food intake, while gherlin regulates hunger and plays a role in meal initiation.

These hormones work together to tell your body when it needs to eat. Studies show that in obese patients the circulating levels of leptin are typically increased, whereas ghrelin levels are decreased. Whey helps balance out leptin and gherlin secretion, thereby decreasing hunger cravings and helping you stop overeating.

A 2013 study published in the Mediterranean Journal of Nutrition and Metabolism found that whey protein can help reduce caloric intake as a result of various physiological mechanisms. The amino acid content in whey protein is the main factor that influences satiety, according to researchers.

Plus, whey’s effect on satiety and food intake is mediated by the release of ghrelin and other satiety-inducing hormones. These hormones are released in the gastrointestinal system after protein consumption, which may account for food intake suppression when supplementing with whey protein.

4. Stabilizes Blood Sugar Levels

Research shows that having a whey protein shake right before a meal helps regulate your blood sugar levels and reduce your hunger levels so you eat less. Additionally, whey is able to stabilize blood sugar levels when it’s consumed right before meals with a high glycemic index. It stimulates the production of insulin and prevents dramatic spikes in blood sugar levels.

According to research published in the World Journal of Diabetes, whey protein can be used for the management of diabetes symptoms. It slows gastric emptying, stimulates insulin and gut hormones like incretin, which is released after you eat, and works to decrease blood glucose levels.

Whey protein can also naturally reduce blood sugar levels after meals, especially when it’s consumed a few minutes before a meal.

5. Improves Energy

Whey protein increases glycogen, which is a source of energy during exercise or heavy activity, and it enhances the effect of leptin, a hormone that affects energy balance. Plus, because whey is easily digested and accessed by the body, it is converted into energy quickly and can help naturally boost energy levels.

A 2013 study published in the Journal of Sports Science and Medicine found that females experienced an increase in performance markers when they consumed whey protein after resistance training. Some of the performance markers tested in the female basketball players included agility running, vertical jumping and muscle endurance.

The improved energy levels and performance are due to the amino acids that are present in whey protein. When the body lacks sufficient levels of amino acids, that’s when you experience muscle wasting and delayed exercise recovery after a workout.

6. Boosts Glutathione

Whey protein helps increase the production of glutathione, the master antioxidant that is found in every cell of your body. Research shows that whey protein is rich in cysteine, an amino acid that’s needed for the synthesis of glutathione.

Scientists at Ohio State University found that supplementing with hydrolyzed whey protein isolate increased intracellular glutathione concentrations by 64 percent.

Glutathione helps eliminate free radicals that cause cell damage, cancer and aging diseases, such as Parkinson’s and Alzheimer’s. It also helps protect your body from environmental toxins and drug resistance, and it’s critical for a strong immune system.

7. Boosts Immunity

Because whey protein promotes the synthesis of glutathione, it works to boost your immune system. Glutathione also boosts the efficacy of other antioxidants, like vitamin C, CoQ10, ALA and vitamin E.

Whey protein also contains a number of other proteins and vitamins, such as vitamin D, that positively affect immune function and demonstrate antimicrobial activity.

According to research published in the Journal of the International Society of Sports Nutrition, whey protein helps the body recover after exercise, which is important for avoiding impaired immunity, oxidative stress and excessive inflammation. Not only does whey increase the production of glutathione, but it also contains L-arginine and L-lysine, amino acids that promote immune function.

8. Improves Heart Health

Studies show that whey protein promotes a reduction in blood pressure and arterial stiffness and improves lipid profiles. It works to reduce cardiovascular risk factors by protecting your muscles and helping you lose weight. Reductions in body weight reduce obesity-related problems like heart disease.

A 2016 study published in the American Journal of Clinical Nutrition evaluated the blood pressure of 42 participants who consumed whey protein powder or maltodextrin (the control) for eight weeks. Those who used whey experienced significant reductions in blood pressure and increases in blood circulation. Whey protein also lowered total cholesterol levels.

9. Extends Life Span

Whey protein has been found to increase life span by reducing muscle wasting that’s associated with aging and increasing nutrient absorption without increasing hunger. This is important because, as you age, you lose bone mass, cell function and your digestive function decreases.

However, whey has been shown to reduce the loss in all of these areas, making it an incredible superfood that slows the aging process.

A study conducted in Germany found that when older adults supplemented with whey protein, it caused positive effects on muscle protein synthesis, muscle mass and muscle strength.

A 2016 study published in Nutrients discovered that increased protein intake among the elderly improves muscle health, helps maintain energy balance and weight management, and supports cardiovascular function.

Best Whey Protein

You can easily find whey protein in powder form in most natural food or vitamin stores or online. In order to reap the benefits of whey protein’s constituents, you should choose the best source that’s available.

When purchasing whey protein, opt for whey concentrate that comes from grass-fed cows. Look for a whey protein powder that is natural or organic and is completely free of hormones, pesticides, artificial ingredients, gluten and genetically modified organisms.

Avoid any whey protein that is processed, like whey protein isolate. Remember that certain isolates contain denatured proteins that make the supplement less effective.

Plus, cheaper whey protein isolates often contain added artificial sweeteners that can be hard on the digestive system and neurotoxic. Organic whey concentrate from grass-fed cows gives you the largest amount of compounds, like immunoglobulins and minerals, that support many body functions.

How to Use

To use whey protein powder, simply add one scoop (about 28 grams) to roughly eight ounces of a  liquid, like water or unsweetened almond milk. The powder is reconstituted when it’s mixed with a liquid. Using a blender or bottle shaker helps mix the powder and give you a creamy or frothy texture, without the clumps.

For the best experience, make a whey protein smoothie using liquid, fruit (fresh or frozen) and perhaps ice in a high-speed blender. There are many protein shake recipes that can be prepared with whey protein powder. It’s also commonly used for a protein coffee recipe. You can also add whey to oatmeal or yogurt and stir in.

When do you take whey protein? The best times to use whey protein is in the morning, as part of breakfast, as a mid-afternoon snack and after workouts.

Taking one scoop of whey protein about 30 minutes after a workout helps improve muscle recovery. It may also be helpful to take whey protein 30 minutes before a meal. This will help improve satiety and is meant to help you avoid overeating.

Risks and Side Effects

Is it safe to use whey protein? Despite the many health benefits of whey protein, it should not be consumed by people with a milk allergy or lactose intolerance.

What are the dangers of whey protein? If you have a sensitivity to lactose, you may experience gas, bloating, cramps, fatigue, headaches and irritability after consuming whey protein.

Whey products that contain artificial sweeteners, like isolates, may also lead to whey protein side effects because they can be more difficult to break down and can cause digestive discomfort.

If you don’t have a whey allergy, then make sure you use the highest quality whey protein product out there. That makes it easier to digest because it’s less processed and doesn’t contain added artificial ingredients or chemicals.

People who are unable to use whey protein should consider trying a bone broth–based protein powder, collagen protein, or a plant-based protein powder, like pea protein or sprouted brown rice protein powder, instead.

Final Thoughts

• Whey is the translucent liquid part of milk that remains after the cheese manufacturing process, after coagulation and curd removal. It’s a complex substance that is separated from the liquid and made up of a combination of protein, lactose, minerals, immunoglobulins and trace amounts of fat.
• The constituents of whey protein provide high levels of essential and branched-chain amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties.
• Is whey protein powder good for you? There are many benefits of this type of protein powder, including its ability to increase strength, build muscles, burn fat, reduce cravings, stabilize blood sugar levels, improve energy, boost glutathione levels and immunity, and extend life span.
• What’s the right whey protein dosage? Taking one scoop (about 28 grams) 30 minutes after workouts or 30 minutes before meals can be beneficial.
• Look for a whey protein powder that is natural or organic and is completely free of hormones, pesticides, artificial ingredients, gluten and genetically modified organisms. Also, avoid any whey protein that is processed, like whey protein isolate.

The post Whey Protein Benefits & How to Use appeared first on Dr. Axe.

Just about every type of supplement, plus the majority of medications, too, have the potential to cause side effects. But what are “side effects” exactly, and why do they occur?

A side effect is any typically undesirable effect of a drug or medical treatment. When a supplement, over-the-counter drug, or prescription causes side effects, it can be due to a number of causes, such as changes in digestion and nutrient absorption.

While most reactions due to taking probiotics are actually good and beneficial — for example, they can support normal digestive processes that lead to less diarrhea or constipation —it’s still possible for some people to react to probiotics poorly. 

Let’s look at how probiotics work in the body, along with the pros and possible cons of introducing them into your routine.

Potential Short-Term Side Effects

Probiotics, or beneficial “good guy” microbes, are available from both fermented foods and also probiotic supplements. The main purpose of taking them is to allow for healthy bacteria and yeasts to thrive in your gut microbiome, which helps to counteract the effects of harmful microbes.

Can probiotics make your gut feel different? In most cases, probiotics cause positive side effects, especially for gut health, digestion and immune defenses. But they can take some getting used to, particularly for people who haven’t been consuming probiotic foods regularly.

It takes time for the gut microbiome to adjust to new microbes, including otherwise healthy probiotics. This is why it’s recommended that people begin taking a lower dose of probiotics initially (measured in CFUs, or colony forming units) and then work their way up to a higher CFU count with time.

While someone’s gut becomes accustomed to higher levels of probiotics, it’s possible for some side effects to occur, usually temporarily for a couple of days or weeks. 

What Are the Side Effects of Too Many Probiotics?

These can potentially include: