Calcium is the most abundant mineral in the body, and almost 99 percent of the body’s calcium is stored in the structure of the bones and teeth. The truth is, though, many of us aren’t eating enough foods high in calcium. (And hint: It’s not always about dairy.)

How do you benefit from eating high-calcium foods? Foods that provide calcium support functions including bone building, nerve conduction, heartbeat regulation, muscle contractions and weight maintenance — not to mention prevent calcium deficiency. In order for your body to properly absorb and use calcium, you also need other essential nutrients, including magnesium, vitamin D and vitamin K. This is exactly why it’s best to get the calcium you need from real food sources, or complex food-based supplements in some cases or calcium-fortified sources, rather than taking isolated calcium supplements that aren’t always absorbed well.

As you get older, or if you’re pregnant/nursing or dealing with a condition that depletes calcium, you’ll benefit from getting extra calcium in your diet. Let’s dive in to the best foods high in calcium, how they work to support overall health and some ways that you can use these high-calcium foods in recipes.

What Is Calcium?

Calcium is an essential chemical element found within the human body that typically appears as a soft silver-gray metal. Not only is calcium stored in the bones and teeth of humans and many other animals, but it’s found inside certain layers of the Earth’s crust.

What is the role of calcium in the body? Bone calcium is used as a storage area to release calcium into the bloodstream when it is needed. Calcium is needed for so much more than bone health, though. Eating calcium-rich foods makes it possible for our bodies to achieve optimal nerve transmission (or “intercellular nerve communication”), blood clotting, hormone secretion and muscle contraction.

Another surprising benefit of eating calcium-rich foods? They may help to control your appetite and potentially facilitate weight loss. It’s been shown that calcium foods can enhance sensations of satisfaction after eating, especially when someone is following a low-fat diet or restricting calorie (energy) intake.

Blood calcium is tightly controlled since it plays so many critical functions, including balancing your body’s acid/alkaline body and pH. The body borrows calcium from the bones as needed. In fact, this happens so often that the bones are actually rebuilt about every 10 years. Calcium is also important for controlling levels of magnesium, phosphorus and potassium in the blood.

How many grams of calcium do you need per day to meet your calcium needs? According to the National Institutes of Health, here are the recommended daily value for calcium:

• Birth to 6 months, 200 mg
• Infants 7–12 months, 260 mg
• Children 1–3 years, 700 mg
• Children 4–8 years, 1,000 mg
• Children 9–13 years, 1,300 mg
• Teens 14–18 years, 1,300 mg
• Adults 19–50 years, 1,000 mg
• Adult men 51–70 years, 1,000 mg
• Adult women 51–70 years, 1,200 mg
• Adults 71 years and older, 1,200 mg
• Pregnant and breastfeeding teens, 1,300 mg
• Pregnant and breastfeeding adults, 1,000 mg

Calcium-Rich Foods

Most people immediately think of dairy products when they hear calcium, especially milk. While milk and other dairy products are certainly good sources of calcium, they aren’t the only options. It might surprise you that many different types of nondairy plant and animal-derived foods — including vegetables, fish, nuts and beans — also provide calcium.

Below are the top 15 foods high in calcium:

1. Sardines

One 3.75-ounce can (about 92 grams) of Atlantic sardines contains approximately 351 milligrams calcium, which is 35 percent Daily Value (DV).

Sardines are a high-protein food, plus possess heart-healthy fats as well as important micronutrients like vitamin B12, selenium and phosphorus.

2. Kefir

One cup of store-bought whole milk kefir contains 390 milligrams calcium (30 percent DV).

Very high in probiotics, kefir can contain more than 50 species of probiotic bacteria and yeasts.

3. Milk

One cup of cow’s whole milk contains just over 300 milligrams of calcium (30 percent DV), and it’s a up to 325 milligrams for nonfat milk.

Milk is a quality source of vitamins A and D. Cows grazing on grass produce a higher level of heart-healthy, fat-soluble vitamins than milk that comes from factory-farm cows.

4. Leafy greens

Leafy green vegetables are loaded with nutrients and very good for you. Most of them are high in calcium, especially collard greens, spinach and kale.

One cup (about 190 grams) of chopped collard greens nutrition contains approximately 255 milligrams calcium (27 percent DV).

5. Yogurt

There are many types of yogurt, all of which are high in calcium. According to the U.S. Department of Agriculture, 200 grams of unsweetened, whole milk Greek yogurt (about one cup) contains about 200 milligrams calcium (20 percent DV).

Unprocessed, fermented dairy products are beneficial for gut health because of the probiotics (“good bacteria”) they provide, assuming dairy proteins are not an issue for you. Plain Greek yogurt, in particular, contains more protein and less sugar than regular yogurt.

6. Tofu

A 3.5-ounce serving of tofu contains 201 milligrams of calcium (20 percent DV). When prepared with calcium sulfate, it’s even higher in calcium, of course.

Tofu is a great source of protein, along with other key micronutrients like manganese, calcium and selenium. Each serving is also low in tofu calories, with just 70 calories in 100 grams.

7. Cheese

Most cheeses contains plenty of calcium, though softer cheese like Brie do not.

One serving of feta cheese (weighing about 28 grams) contains 140 milligrams calcium (14 percent DV).

Feta cheese is easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is encouraging to those of you who may be sensitive to dairy products.

8. Beans (and lentils)

One cup (about 182 grams) of cooked navy beans contains approximately 126 milligrams calcium (13 percent DV).

Like other beans and lentils, navy beans are rich in antioxidants and micronutrients. They are also a great source of plant-based protein and fiber.

9. Whey protein

According to the U.S. Department of Agriculture, one regular scoop (28 grams) of whey protein powder contains roughly 95 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.

10. Seeds

Just one tablespoon (about nine grams) of dried, whole sesame seeds contains approximately 88 milligrams calcium (9 percent DV).

Like other seeds, sesame seeds include high amounts of protein, copper, manganese and calcium.

11. Amaranth

One cup (approximately 246 grams) of cooked amaranth grain contains about 116 milligrams calcium (12 percent DV).

Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. It also helps keep your digestive system regulated.

12. Edamame

One cup of prepared edamame beans contains 155 milligrams calcium (8 percent DV).

Edamame is relatively low in carbs and calories, but rich in protein, fiber and an array of important micronutrients.

13. Almonds

One ounce (approximately 28 grams) of almonds nutrition provides about 74 milligrams calcium (7 percent DV).

In the medical world, almonds nutrition is respected due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants.

14. Okra

A half cup (about 80 grams) of cooked okra nutrition contains approximately 62 milligrams calcium (6 percent DV).

Okra is a high-fiber food and half of its nutrition is a soluble fiber in the form of gums and pectins. Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present.

15. Figs

Figs can be consumed either raw or dried, which affects the nutritional value. Thus, 100 grams of raw figs nutrition contains about 35 milligrams calcium (4 percent DV).

When dried, the health benefits of figs increase to 162 milligrams calcium (16 percent DV).

Benefits

1. Support Bone Health

More than 10 million U.S. adults are affected by osteoporosis, which is one of the leading causes of broken bones in the elderly and affects more women than men. It likely won’t come as a surprise that foods high in calcium support bone and skeletal health. Depending on the body’s needs, calcium can either be added to bone by cells called osteoblasts or removed from bone by cells called osteoclasts.

The National Osteoporosis Foundation states, “Calcium and vitamin D are essential to building strong, dense bones when you’re young and to keeping them strong and healthy as you age.” Calcium is especially critical in the teens and early 20s when bones are achieving their peak density/mass. The greater the peak bone mass people achieve when they are younger, the longer they can delay osteoporosis or loss of bone mass at a later age.

Calcium intake remains important as someone reaches older age. Ideal sources of calcium for bone health include raw/fermented dairy products and leafy green veggies, since these also provide nutrients like magnesium, potassium and vitamin K.

Unfortunately, many adults lack quality calcium foods in their diets.

2. May Help Prevent Cancer

Studies have shown that consuming calcium-rich foods is associated with a decreased risk of certain types of cancer, especially colon and rectal cancers. Findings from the American Cancer Society’s Cancer Prevention Study II Nutrition Cohort study found that men and women who had the highest intakes of calcium through both their diets and supplements had a reduced risk of colorectal cancer compared with those who had the lowest calcium intakes.

The evidence is not currently strong enough to recommend calcium supplements for the prevention of colon cancer, but eating foods with calcium may have the same effect.

3. Aid Weight Management

Certain clinical studies have found that there is a connection between higher calcium intake from foods high in calcium and lower body weight. It is believed that calcium in the diet can bind to fat in the digestive system, helping it be excreted and possibly preventing some fat absorption, therefore helping lower the amount of calories that actually contribute to fat gain.

4. Improve Blood Pressure and Heart Health

Foods high in calcium help relax smooth muscle tissues found in the veins and arteries. Calcium can also help prevent blood clotting and help reduce blood pressure. In fact, the DASH diet (Dietary Approaches to Stop Hypertension) recommends a diet high in calcium-rich foods like yogurt or kefir because these are foods that help improve blood pressure.

(Note: The natural fat found in dairy products has been shown to have certain benefits, so full-fat dairy is recommended over low-fat dairy.)

How Much Calcium Do You Need Per Day?

The recommended daily allowance (RDA) for calcium is 1,000 milligrams a day for adult men and women under the age of 50. The RDA increases to 1,200 to 2,000 milligrams a day for adults 50–70 and older, since more calcium is needed to protect aging bones.

In many parts of the world, most adults get less calcium than they need for overall health, especially bone health. For example, in many Asian countries it’s common for adults to consume critically low amounts of dietary calcium, with intake levels often less than 400 to 500 milligrams per day. One large study found that across the 74 countries, the average national dietary calcium intake ranged from 175 to 1233 milligrams/day.

Compared to other minerals, we need a higher amount of calcium each day — making foods high in calcium very important for a number of reasons. In fact, we are thought to have enough calcium in our bodies to constitute 2 percent of our total body weight. What happens when you don’t get enough calcium? Calcium deficiency symptoms and risks can include:

• Higher chance of developing osteopenia or osteoporosis
• Tooth decay
• Bone fractures
• Muscle tension
• High blood pressure
• Hardening of the arteries and hypertension
• Inflammation
• PMS symptoms
• Indigestion
• Higher risk for kidney stones and gallstones
• Higher risk for heart disease and diabetes
• Higher risk for certain types of cancer

Do Calcium Supplements Really Work?

What kind of calcium should you take if you’re worried about being calcium-deficient? Research suggests that supplements are not ideal for getting more calcium because there may be potential negative effects of calcium supplements — especially when taken in high doses and when someone is not getting enough vitamin D, magnesium and other key nutrients.

A 2015 study published in the Journal of Internal Medicine states, “Most studies show little evidence of a relationship between calcium intake and bone density, or the rate of bone loss … calcium supplements appear to have a negative risk-benefit effect, and so should not be used routinely in the prevention or treatment of osteoporosis.” There may also be a link between high levels of calcium (mostly from supplements) and hardening/stiffening of the arteries, which can lead to heart disease.

Very high levels of calcium can also interact with drugs intended to treat heart disease, diabetes, epilepsy and other conditions, plus contribute to kidney stones. For those reasons, most experts now agree that the ideal way to get calcium is from a healthy diet that includes various sources of calcium.

If you are going to take a calcium supplement, what brand of calcium supplement is best? The two most popular types of calcium supplements are calcium carbonate and calcium citrate.

If you are going to take calcium supplements, aim to only take about 500 milligrams at one time, since your body cannot absorb much more than this at once. If you need a larger dose, plan to split up doses throughout the day. Calcium is best absorbed when taken with food (and remember to make sure you’re not deficient in vitamin D or vitamin K!).

Precautions

What can too much calcium do to the body? It’s unlikely that you’d get an overwhelming amount of calcium from food sources alone. In fact, it’s believed that most adults in the U.S., and many other developed nations too, do not get enough calcium on a daily basis from their diets.

However in very high amounts — such as from foods and supplements combined — calcium may cause side effects. These can include nausea, bloating, constipation (especially calcium carbonate supplements), dry mouth, abdominal pain, irregular heartbeat, confusion and kidney stones.

If you experience indigestion, diarrhea and cramping when eating dairy foods, avoid these and get calcium from other sources. You might also find that you can tolerate raw milk, goat’s milk or sheep’s milk products but not conventional dairy from most cows.

If you’re a vegetarian/vegan, be sure to get calcium from plant sources, including seaweed, green vegetables, beans, seeds and leafy greens. If you have a history of kidney stones or gallstones, talk to your doctor about the amount of calcium that is best for you.

Final Thoughts

• Calcium is the most abundant mineral in the body, mostly stored in the bones and teeth. Calcium’s functions include building bones, helping with nerve signaling and balancing other minerals.
• In general, calcium is found in the highest amounts in raw dairy products and green vegetables. Some of the top foods high in calcium include raw milk, yogurt, kefir, fermented cheeses, kale, sardines, broccoli, beans and almonds.
• Benefits of eating calcium-rich foods include protection against osteoporosis, bone loss, tooth decay, heart disease, diabetes and weight gain.
• It’s best to get calcium from calcium-rich foods rather than supplements. Supplements may be beneficial in some cases, but overall have not been shown to offer as much protection as a balanced, healthy diet.

The post Top 15 Calcium-Rich Foods & Benefits appeared first on Dr. Axe.

Whether you’re fighting off an infection or combating a cold, adding a few immune-boosting vitamins to your routine can be incredibly beneficial. In fact, certain vitamins, minerals and supplements have been shown to fine-tune immune function, enhance antibody production and alleviate inflammation to keep you feeling your absolute best.

In this article, we’ll cover some of the top immune-boosting supplements and how they can benefit your health, along with some simple suggestions for how to use them.

Vitamins

Many vitamins have been shown to help boost your body’s ability to fend off infection. Here are a few of the top immune-boosting vitamins.

1. Vitamin C

Vitamin C plays a central role in immune function and is often used to help bump up your body’s defenses against infection. Impressively enough, one 2006 trial in Annals of Nutrition & Metabolism even found that getting enough vitamin C in your diet could help decrease symptoms and shorten the duration of respiratory infections.

Dosage recommendation: 75–90 milligrams for women and men, respectively

2. Vitamin D3

Vitamin D is an important micronutrient involved in many aspects of health and is also one of the top immune system booster vitamins. Not only is vitamin D3 integral to the function of immune cells in the body, but a deficiency in this important micronutrient can actually increase the risk of infection.

Be sure to opt for vitamin D3 over other forms, as it’s the most effective at improving vitamin D status in the body.

Dosage recommendation: 400–800 international units

3. Vitamin A

This fat-soluble vitamin is vital for maintaining healthy vision, supporting skin health, and promoting proper growth and development. What’s more, vitamin A is also crucial for the development of certain immune cells necessary to fight inflammation and infection, earning it a slot as one of the best supplements to boost the immune system.

Dosage recommendation: 700–900 retinol activity equivalents for women and men, respectively

4. Vitamin E

Vitamin E doubles as both a fat-soluble vitamin and powerful antioxidant that helps fight free radicals and prevent oxidative damage to the cells. As one of the top immune-boosting vitamins, studies show that supplementation with vitamin E could enhance immune function, boost the production of white blood cells and increase resistance against infection.

Dosage recommendation: 15 milligrams

5. Vitamin B6

Promising research suggests that vitamin B6 could help ramp up immune function to fight foreign invaders in the body. According to one study published in European Journal of Clinical Nutrition, administering vitamin B6 to critically ill patients was able to significantly enhance their immune response over a two-week period.

Meanwhile, other studies show that a deficiency in this key vitamin can reduce the production of important antibodies involved in immunity.

Dosage recommendation: 1.2–1.7 milligrams

Minerals

Several minerals have been studied for their impact on immune function and their abilities to bump up the body’s natural defense system. Here are some of the best minerals for immune health.

1. Zinc

Often considered one of the most effective immune-boosting supplements, zinc is crucial to maintaining overall health. Research shows that zinc helps regulate the immune response and is necessary for the survival, proliferation and maturation of immune cells.

Clinical trials have also found that getting enough zinc in your daily diet can reduce the incidence and improve the outcome of serious conditions, like pneumonia and malaria.

Dosage recommendation: 8–11 milligrams for women and men, respectively

2. Iron

Although it’s most well-known for its role in red blood cell production and oxygen transport, iron is also considered one of the best immune-boosting supplements as well.

Studies show that iron deficiency anemia can impair the body’s immune response, which could potentially ramp up the risk of illness and infection. Women, infants, children, and those following a vegan or vegetarian diet may be at an increased risk of deficiency.

Dosage recommendation: 8–18 milligrams for men and women, respectively

3. Selenium

Selenium is a powerful micronutrient that acts as an antioxidant to neutralize harmful free radicals and decrease cell damage. In addition to initiating immunity, studies show that selenium may also be involved in regulating excessive immune responses to prevent widespread inflammation.

One review in Lancet also noted that low intake of selenium may be associated with several adverse effects on health, including poor immune function, cognitive decline and an increased risk of mortality.

Dosage recommendation: 400 micrograms

Other Supplements

In addition the immune-boosting vitamins and minerals listed above, several other supplements may also be beneficial for immune function. Here are a few of the top immune-boosting supplements to consider adding to your routine.

1. Elderberry Syrup

Derived from the berries of the Sambucus tree, elderberry syrup is often hailed as one of the best natural immune-boosting supplements. Rich in health-promoting polyphenols, elderberry syrup is frequently used as a natural remedy to treat flu symptoms and speed up recovery.

According to one study out of Israel, taking elderberry syrup four times daily for five days significantly shortened the duration of the flu compared to a placebo. Another analysis in 2019 concluded that elderberry could also help treat upper respiratory symptoms.

Dosage recommendation: 1 tablespoon up to four times daily

2. Probiotics

Probiotics are a form of beneficial bacteria found in the digestive tract. Probiotic supplements have been linked to a long list of health benefits, including enhanced digestion, decreased cholesterol levels and, most notably, improved immune function.

In fact, studies show that probiotics regulate the function of certain immune cells and may even be beneficial for immune-related conditions, ranging from viral infections to allergies and eczema.

Dosage recommendation: 10–100 billion colony-forming units

3. Turmeric

In addition to providing curries, soups and sauces with a vibrant hue, turmeric has also been extensively studied for its potent medicinal properties.

In particular, curcumin, the active compound found in turmeric, has been found to reduce inflammation, enhance antibody responses and modulate immune function, which may provide protection against conditions like heart disease, allergies, arthritis and diabetes.

Dosage recommendation: 500–2,000 milligrams of turmeric extract

4. Holy Basil

Also known as tulsi or Ocimum tenuiflorum, holy basil is commonly used as an adaptogen to help improve the way that your body reacts and adapts to stress. This impressive herb also boasts anti-inflammatory, antimicrobial and immunomodulatory effects and may be therapeutic for viral infections, cognitive function and certain metabolic disorders.

Dosage recommendation: 300–2,000 milligrams

5. Oregano Essential Oil

Thanks to its powerful healing properties, oregano essential oil is often considered one of the best vegan immune-boosting supplements on the market, especially when it comes to fighting infections.

For example, a study conducted by The University of Arizona measured the antiviral efficacy of oregano oil and its primary active component, carvacrol, against the nonenveloped murine norovirus (MNV) and found that it potentially helps control the human norovirus. Another in vitro study demonstrated that oregano essential oil was also effective at inactivating certain strains of pathogenic bacteria.

Dosage recommendation: Dilute one drop in four ounces of liquid

Risks and Side Effects

While supplementation can be a useful tool to increase your intake of certain vitamins, minerals or health-promoting compounds, keep in mind that it shouldn’t be used in place of a nutritious, well-rounded diet.

Not only can nutrient-dense foods like fruits, veggies, whole grains and legumes provide many of the vitamins and minerals listed above, but they can also supply other essential nutrients to support immune health, including fiber, heart-healthy fats and antioxidants.

If you have any underlying health conditions or are taking any medications, be sure to talk to your doctor before adding any of these immune-boosting vitamins to your routine. In addition to finding which supplements are right for you, they can also help determine the right dosage to fit your specific needs.

Final Thoughts

• Several supplements have been shown to help support immune health.
• Some of the top immune-boosting vitamins include vitamin A, vitamin B6, vitamin C, vitamin D3 and vitamin E.
• Meanwhile, zinc, iron and selenium can help enhance immune function, protect against cell damage and fight infection.
• Other immune-boosting supplements include elderberry syrup, probiotics, turmeric, holy basil and oregano essential oil.
• For best results, be sure to pair these supplements with a nutritious diet and healthy lifestyle.
• Additionally, if you have any underlying health conditions or are taking other medications, talk to your doctor before starting supplementation.

The post Which Vitamins, Minerals and Supplements Boost Your Immune System? appeared first on Dr. Axe.

Magnesium plays a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Health benefits of magnesium cannot be understated, for low levels of this crucial mineral have even been tied to an entire laundry list of chronic conditions — like Alzheimer’s, diabetes, bone-related issues and heart disease. Thus, it goes without saying that no nutritious diet can really ever be complete without a few servings of magnesium-rich foods.

Despite the widespread availability of magnesium in the diet, the World Health Organization reports that less than 60 percent of adults in the U.S. meet the adequate intake values. Other research suggests that about two-thirds of the population does not achieve the recommended daily intake.

Fortunately, there are plenty of delicious options to help you meet your daily needs and prevent magnesium deficiency. In general, the recommended daily intake of magnesium for women is about 310–320 milligrams daily. For men, it’s about 400–420 milligrams per day. (Check out our article on magnesium supplements.)

So what are the best sources of magnesium, and how can you ensure you bet enough in your diet? Start by eating more of these 10 foods high in magnesium.

10. Dark chocolate

We’re not talking about just any type of chocolate but in particular dark chocolate with 70 percent to 85 percent cocoa solids. For just one ounce, it contains 63.8 milligrams of magnesium (16 percent DV).

Dark chocolate is also high in three other minerals, including 0.5 milligram manganese (27 percent DV), 0.5 milligram copper (25 percent DV) and 3.3 milligrams iron (19 percent DV).

Flavanols are the main type of flavonoid found in chocolate. According to Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by reducing blood pressure and improving blood flow to the heart as well as the brain.

Although chocolate can be a great addition to a healthy diet, it’s important to keep in mind that each serving packs in a high amount of dark chocolate calories. To avoid overindulging, it’s best to eat a little piece by itself after a solid meal or include it in a recipe.

The post 10 Foods High in Magnesium appeared first on Dr. Axe.

Magnesium sulfate is one type of magnesium supplement that can help treat symptoms of magnesium deficiency like muscle cramps, fatigue and irritability — plus other common health problems, too, such as constipation.

Virtually every part of our bodies — including our cells, nerves, muscles, bones and hearts — require a steady supply of the nutrient magnesium to maintain normal functioning. Magnesium is an essential mineral, the fourth most abundant in the human body, and also an electrolyte that is present in the body in large amounts. It plays a role in numerous functions, like heart health, muscle contractions and more.

While some people are able to obtain enough magnesium from eating a healthy diet, the majority of adults are actually believed to be deficient. Having low levels of magnesium (called hypomagnesemia) can negatively affect how your nervous system, cardiovascular system and digestive systems work, which is why supplementation is now widely recommended — including magnesium sulfate supplements.

What Is Magnesium Sulfate (What Is It Used For?)

Magnesium sulfate is a type of magnesium supplement. The chemical formula for magnesium sulfate is MgSO_4, meaning it can be broken down into magnesium and sulfate, which is a combination of sulfur and oxygen. 

Magnesium sulfate is available over-the-counter in a few different forms, including capsules, soaking salts and also as an IV. Another name for this product is Epsom salt, a brand name for a type of magnesium salt that seeps through the skin.

How does magnesium sulfate work? It works in several ways, such as by increasing the amount of water in the intestines, causing vasodilation (widening blood vessels and improving blood flow) and blocking the entry of calcium into synaptic endings, which alters neuromuscular transmission. It’s effective at preventing certain types of seizures and convulsions because it blocks transmission between nerves and muscles.

What is magnesium sulfate good for? The No. 1 reason this product is recommended by health care providers is to reverse low amounts of magnesium in the blood (in other words, magnesium deficiency).

Another common reason people use this type of magnesium is to treat constipation, since it works as a natural laxative. Other uses include decreasing muscle soreness, promoting relaxation and improving skin health.

According to an article in the Journal of midwifery and Women’s Health, this type of magnesium is one of the most commonly used medications in obstetric practices today.

By boosting your magnesium levels you can support vital functions, such as muscle control, energy production, electrical impulses, and regulation of calcium and vitamin D levels in the body. Not only can you soak in magnesium sulfate salts in a bath, but you can also find this product in many hair and skin care products due to its hydrating qualities.

Health Benefits and Uses

1. Helps Treat Constipation

Magnesium sulfate is used to help produce a bowel movement when someone is seeking constipation relief. It usually works within 30 minutes to six hours after taking it by mouth.

The most common form used for promoting a bowel movement is magnesium sulfate powder, which is mixed with water. Taking magnesium in this form has an osmotic effect and causes water to be retained in the intestinal lumen. This hydrates stools and makes it easier to pass.

A combination of sodium sulfate, potassium sulfate and magnesium sulfate can also be used to cleanse the colon before a colonoscopy. For this purpose, one serving is usually taken early in the evening before colonoscopy (10 to 12 hours before the second dose), and then another serving is taken in the morning before the test.

2. Can Relieve Muscle Tension and Pain

The body can absorb magnesium through the skin via the process of transdermal absorption. What does magnesium sulfate feel like? Adding Epsom salt to your bath can help relax your muscles, reduce inflammation and decrease joint pain, including aches associated with arthritis or bone pain.

For people who struggle with stiffness, muscle spasms, cramps or ongoing foot pain, soaking effected body parts in a magnesium soak bath with Epsom salts can reduce discomfort and help improve range of motion, including of the ankles, knees and feet. It’s also a good option for people who experience restless leg syndrome, which can make it hard to get quality sleep.

3. Promotes Relaxation

Taking a warm bath with magnesium at night is a simple way to help relieve stress. While magnesium deficiency can increase feelings of anxiety and tension, magnesium sulfate has the opposite effect. It can boost your ability to cope with stress thanks to its effects on neural excitability and blood pressure.

It may even help manage symptoms associated with depression and neuropsychiatric disorders. For those looking to unwind with help from magnesium, this homemade healing bath salts recipe is an easy way to utilize magnesium.

Can you get high off magnesium sulfate? No, despite what some people claim on the internet, using this product will not get you “high,” but it may naturally help you feel more calm.

4. Decreases Bloating and Water Retention

Magnesium sulfate combined with water causes reverse osmosis. This pulls salt and excess fluids out of your body, helping relieve swelling. Using magnesium sulfate capsules or Epsom salts may help discourage water retention and promote elimination, decrease bloating and help to reduce edema tied to inflammation.

5. Can Help Improve Blood Sugar Levels

Magnesium deficiency is believed to be a contributing factor in metabolic syndrome, heart disease, high blood pressure, muscular problems and diabetes. According to Diabetes Self Management website, people with diabetes/insulin resistance are more likely than those without to be low in magnesium — plus high blood glucose levels can further increase the loss of magnesium in the urine.

6. Treats Symptoms of Preeclampsia and Eclampsia During Pregnancy

Preeclampsia and eclampsia can be life-threatening complications that sometimes lead to seizures, stroke, multiple organ failure, and death of the woman and/or baby. Magnesium sulfate has been utilized for seizure control since the 1920 and today is used via IV to prevent seizures associated with preeclampsia (pregnancy-related hypertension), and to control seizures due to eclampsia.

The Collaborative Eclampsia Trial, an international, randomized, placebo-controlled study conducted in 1995, found that women treated with magnesium sulfate had about a 50 percent to 70 percent lower occurrence of convulsions than those treated with other medications, including diazepam and phenytoin. Because it can help prevent seizures during pregnancy, this treatment has also been found to reduce the risk of maternal death.

Additionally, magnesium sulfate is used to lower the risk of an unborn, preterm fetus developing neurological issues and conditions, including cerebral palsy (the leading cause of neurologic impairment in young children).

How does magnesium sulfate provide neuroprotection? While the exact mechanism isn’t entirely understood, research suggests that magnesium can help stabilize circulation and blood pressure/blood flow to the brain and prevent excitatory injury by stabilizing neuronal membranes and blockade of excitatory neurotransmitters, such as glutamate.

Does magnesium sulfate cause hyperreflexia (a condition in which your nervous system overreacts to stimuli and spikes blood pressure)? No. In fact, studies have found beneficial effects of magnesium sulfate on hyperreflexia during labor in patients with spinal cord injuries.

Most hyperreflexia patients receive magnesium intravenously during high-risk labor under the supervision of a doctor in order to prevent complications like changes in blood pressure and heartbeats, constriction of  blood vessels, and changes in the body’s autonomic functions and reflexes.

7. Supports Respiratory Health

Because magnesium relaxes bronchial smooth muscles and has other functions, in supplement form it can be used to manage asthma attacks and improve lung function and breathing. While it’s not typically the first treatment that will be used, magnesium sulfate is sometimes given intravenously or through a nebulizer (a type of inhaler) to treat serious and sudden asthma attacks.

It’s believed to work by inhibiting calcium influx, decreasing histamine release, stopping release of chemicals that cause inflammation, inhibiting chemicals that cause muscle spasms, and by having other effects on nerves and receptors.

Who Should Take It

Magnesium sulfate products are indicated for those with magnesium deficiency, especially if low magnesium levels lead to symptoms like changes in cardiovascular function, muscle spasms, headaches, etc. Obtaining adequate magnesium is important for maintaining normal function of your muscles and nerves, normal blood sugar levels and blood pressure, and for preventing serious cardiovascular and neurological problems.

Certain people can benefit from taking magnesium sulfate more than others. You may be more likely to have magnesium deficiency if:

• You regularly use diuretics or proton pump inhibitors
• You don’t eat a balanced diet that includes fruits and veggies
• You have a history of alcoholism
• You have a medical condition that causes frequent diarrhea/vomiting or stomach/intestinal absorption problems, such as inflammatory bowel diseases like Crohn’s or ulcerative colitis
• You have poorly controlled diabetes

Certain people should avoid using this type of magnesium product or only do so with help from their doctors, including anyone with severe stomach pain, nausea, vomiting, a perforated bowel, a bowel obstruction, severe constipation, colitis, toxic megacolon or neuromuscular diseases.

Make sure that magnesium sulfate supplements are safe for you to use if you have a history of diabetes, kidney disease, an eating disorder, high potassium, a neuromuscular disease or if you’ve been told to follow a low-magnesium diet.

Side Effects & Drug Interactions

Magnesium sulfate side effects can potentially include:

• Diarrhea
• Stomach pains or indigestion
• Symptoms of an allergic reaction, like hives, difficult breathing, swelling of your face, etc.
• Rectal bleeding
• Drowsiness
• Edema

Magnesium sulfate can interact with many medications, including certain antibiotics, thyroid medications, bisphosphonates and tetracycline drugs. In order to prevent drug interactions, avoid taking other medicines within two hours before or after you take magnesium sulfate.

Is magnesium sulfate dangerous if you take too much?

Magnesium overdose is also called magnesium toxicity. It’s very important to follow dosage directions for magnesium sulfate carefully because taking or using too much can cause serious, even life-threatening side effects. Rarely serious complications can occur like respiratory paralysis, hypothermia, low blood pressure, changes in cardiac function, and dangerous changes in potassium and calcium levels in the blood.

What is the first sign of magnesium toxicity? Some include changes in your breathing, slowed reflexes, dizziness due to low blood pressure and digestive issues like nausea.

Is it safe to use magnesium sulfate in pregnancy?

Sometimes administration of magnesium sulfate is used off-label to treat preterm labor, which some studies show is safe, although there’s still risks involved. This use of magnesium sulfate is off-label, which means that it is not an FDA-approved use of the drug. According to the FDA, “Administration of magnesium sulfate injection to pregnant women longer than 5–7 days may lead to low calcium levels and bone problems in the developing baby or fetus, including thin bones, called osteopenia, and bone breaks, called fractures.”

While most magnesium supplements can be safely taken by pregnant women, it’s not exactly known whether taking magnesium sulfate for more than five to seven days or on an ongoing basis during pregnancy or while breastfeeding is safe. Generally speaking it should only be used when clearly needed and when other products are not effective. It’s usually best to use other forms of magnesium in low doses while pregnant to avoid side effects.

Magnesium supplements shouldn’t be used in place of medications that are prescribed for you by your doctor. Always talk to your doctor if you notice potentially serious side effects, like rectal bleeding, changes in heartbeat rhythms, etc. If magnesium sulfate doesn’t cause a bowel movement within one to two days, stop taking it and visit your doctor to rule out other health problems.

Use caution when taking high doses of magnesium in order to prevent magnesium sulfate toxicity. Always get help if you develop symptoms of a magnesium overdose, such as slowed heartbeat, severe drowsiness, dizziness, confusion, muscle weakness or loss of consciousness.

Supplement and Dosage Guide

The recommended daily allowance (RDA) of magnesium is 350 to 420 milligrams per day for most adults, which can be obtained through a combination of foods and supplements. The best way to avoid an overdose in magnesium is to follow dosage directions and avoid taking more than 500 milligrams or so of magnesium a day.

Magnesium sulfate is taken in two primary ways: orally as a supplement taken by mouth or used as Epsom salts in a soaking bath. Sometimes it’s also given intravenously when someone is severely deficient.

• To take magnesium sulfate by mouth: Dissolve one dose of magnesium sulfate in eight ounces of water, stir this mixture and drink it right away. Some people also like to add juice or lemon juice to help enhance the flavor. If you take capsules by mouth, don’t crush or chew the pills, since this can affect how much magnesium is released into your body at one time.
• To use magnesium sulfate as an Epsom salt soak: Dissolve Epsom salt in a bath (you can also use a large bowl of water or a bucket if only soaking your feet), then sit in the mixture and soak for about 20 to 40 minutes. By simply soaking your feet or entire body in a bath containing Epsom salts, you can increase internal levels of magnesium naturally without taking magnesium supplements. Read the product’s directions to know how much Epsom salt to use per gallon of water. To keep the product from going bad, make sure to store it in a dry, room temperature location.
• To treat mild to severe magnesium deficiency: The current protocol for administration of magnesium sulfate is one gram given intravenously (IV) over six hours for four doses for mild deficiency or five grams over three hours for severe deficiency. Maintenance is then between 30–60 mg/kg/day in IV form.
• Magnesium sulfate for preeclampsia: To control eclampsia during pregnancy, four to five grams can be administered via an IV, followed by a maintenance dose that depends on the individual’s reaction.

How long does magnesium sulfate stay in your system?

Magnesium sulfate usually takes effect immediately and can stay in your system for at least several hours and up to about 24 hours. After treatment with high doses of magnesium, levels usually return to normal within a few days.

You can lower your chances of experiencing diarrhea or a stomachache when taking magnesium if you consume it with meals and also drink plenty of water.

Make sure to drink lots of fluids while using magnesium sulfate, since it works in part by absorbing water in the digestive system. Remember that while getting extra magnesium from supplements can be helpful for some people, it’s still important to eat a healthy diet that provides magnesium. Magnesium-rich foods include leafy green veggies, avocados, bananas, beans, whole grain cereals, cocoa and nuts.

How does magnesium sulfate compare to other magnesium supplements?

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind. Overall, more research is needed to determine the comparative bioavailability.

Highly absorbable, magnesium glycinate is less likely to cause laxative effects than some other magnesium supplements.

Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation. Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well.

An oil form of magnesium, magnesium chloride can be applied to skin but also taken in capsule or tablet form, or even used as bath salts like magnesium sulfate. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

Magnesium malate combines the essential mineral magnesium and malic acid, and is more often used for fatigue, weakness, muscle pain and low energy.

Final Thoughts

• Magnesium sulfate is a type of magnesium supplement that is made with the mineral magnesium plus sulfur and oxygen. It’s also called Epsom salt.
• Magnesium sulfate is commonly taken internally for constipation relief or applied to the skin.
• Its other benefits are known to include a boost in magnesium levels, stress reduction, toxin elimination, pain relief and blood sugar improvement. This product is also a remedy for arthritis joint pain and inflammation. It can be used to treat breathing problems like asthma and help women prevent or treat preeclampsia and eclampsia.
• Be sure to drink lots of fluids while using magnesium sulfate, since it works in part by absorbing water in the intestines.
• Magnesium overdose is also called magnesium toxicity. It’s very important to follow dosage directions for magnesium sulfate carefully because taking or using too much can cause serious, even life-threatening side effects.

The post Magnesium Sulfate for Both Constipation & Muscle Relief appeared first on Dr. Axe.

Research shows that nearly two-thirds of adults in the western world do not reach the recommended daily allowance for magnesium, an essential mineral that plays a role in more than 300 enzyme systems in the human body. Magnesium allows for critical functions like healthy blood pressure control, insulin use, muscle contraction and more.

Because many people have trouble with the absorption of magnesium, it’s combined with malic acid and used as a dietary magnesium supplement — known as magnesium malate — for common health concerns like fatigue, weakness, muscle pain and low energy.

What Is Magnesium Malate?

Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in apples and other food sources.

Magnesium plays a role in many bodily functions, including muscle and nerve function, heart rhythm, and blood sugar regulation. Studies suggest that the body doesn’t absorb magnesium well when it’s taken in supplement form alone, so binding it to a compound like malic acid is meant to boost absorption so your body can maintain healthy levels of the mineral.

Malic acid has health benefits of its own, too, and it’s sometimes added to supplements because of its ability to help increase energy levels, improve athletic performance and boost skin health.

When you put the mineral and compound together, you get magnesium malate, a supplement that’s thought to be well-tolerated and taken by people who have low magnesium levels and suffer from muscle pain or fatigue.

Benefits

The potential health benefits of magnesium malate include the following:

1. Boosts Energy and Mood

Magnesium is essential for the production of energy in the body, and it helps enhance mood. Research shows that magnesium supplementation has been successfully used to reduce signs of depression and may be useful as adjuvant therapy.

Magnesium works to boost mood and improve depression symptoms because it’s required as a coenzyme to convert tryptophan to serotonin, a neurotransmitter that’s known as a major determinant of mental health.

Malic acid also helps increase energy levels by participating in the citric acid cycle (also known as the Krebs cycle), a process that generates energy in cells by metabolizing carbohydrates, proteins and fatty acids to create adenosine triphosphate.

2. Supports Muscle and Nerve Function

Magnesium is an important mineral for muscle and nerve function, helping the muscles relax. Using magnesium malate may help reduce muscle cramps and pain.

Additionally, studies suggest that magnesium is essential for nerve transmission, and low levels of the mineral may impact the risk of neurological disorders.

3. Helps Improve Athletic Performance

Magnesium is important for muscle function, and malic acid may help improve athletic performance. When magnesium was studied for its ability to enhance exercise performance, reports showed that the mineral enhanced glucose availability in the brain, muscles and blood and boosted muscle use, including grip strength, lower leg power and jumping performance.

4. May Relieve Fibromyalgia and Chronic Fatigue Symptoms

Magnesium malate may be beneficial for people with fibromyalgia, chronic fatigue syndrome and other pain disorders.

Studies show that magnesium deficiency is largely associated with muscle pain and fatigue, with evidence of a correlation between low magnesium levels and increased substance P, a neurotransmitter that’s known for its role in pain perception.

5. Supports Heart Health

Magnesium helps regulate heart rhythm and may lower the risk of heart disease, according to research published in Nutrients. High magnesium intake is associated with a lower risk of major cardiovascular risk factors, including metabolic syndrome, diabetes and hypertension.

6. Helps with Blood Sugar Regulation

Studies indicate that magnesium helps regulate blood sugar levels and improve insulin sensitivity, making it beneficial for people with diabetes. Higher magnesium intake is associated with reduced risk of type 2 diabetes, according to research published in Diabetes Care.

Risks and Side Effects

Magnesium malate is generally considered safe and well-tolerated when taken as directed. However, like any supplement, it can cause side effects or interact with certain medications, so it’s important to speak to your health care provider to rule out potential interactions and determine the best dosage for your needs.

High doses of magnesium may cause gastrointestinal side effects, such as diarrhea, nausea and stomach cramps. It’s also possible to experience drowsiness, headache and confusion, especially if you take too much magnesium for your body and tolerance.

Although it’s rare, some people may experience allergic reactions to magnesium malate, with potential symptoms including hives, difficulty breathing and swelling. If this occurs, contact your doctor immediately.

Magnesium malate may interact with certain medications, such as antibiotics, blood pressure medications and diuretics. People with kidney problems should use magnesium supplements with caution, as high doses can cause kidney damage.

Dosage and Preparation (Plus Food Sources)

Magnesium malate is taken as a dietary supplement to prevent magnesium deficiency and alleviate issues such as muscle pain, weakness and fatigue.

The recommended dosage of magnesium malate can vary depending on the individual and health condition, but most studies include doses that range between 200–400 milligrams per day. It is best to take a magnesium malate supplement with food, and be sure to drink plenty of water to help with absorption.

If you’re using magnesium malate or any other magnesium supplement, start with a low dose, and work your way up slowly.

Most people can maintain healthy magnesium levels by eating food sources regularly. The top magnesium foods include:

• Flaxseeds
• Sunflower seeds
• Amaranth
• Wheat bran
• Black beans
• Almonds/almond butter
• Cashew
• Cooked spinach
• Avocados
• Mackerel
• Dark chocolate

Eating foods containing malic acid is also beneficial and can help relieve pain, boost exercise performance and promote better iron absorption. Some foods that provide malic acid include:

• Apples
• Cherries
• Grapes
• Blackberries
• Tomatoes
• Broccoli
• Carrots
• Rhubarb
• Potatoes
• Wine

Conclusion

• Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in fruits and vegetables.
• The combination is used to help relieve chronic pain, improve exercise performance, boost energy levels, fight diabetes and promote heart health.
• The recommended magnesium malate dose ranges from 200–400 milligrams per day, depending on your gender, age and health. Before using a magnesium supplement, try adding magnesium-rich foods to your diet, such as wheat bran, avocados, leafy greens, nuts and seeds.

The post What Is Magnesium Malate? Benefits, Uses, Dosage & More appeared first on Dr. Axe.

Magnesium is arguably the most important mineral in the body, which is why magnesium deficiency can be such an issue.

Not only does magnesium help regulate calcium, potassium and sodium, but it’s essential for cellular health and a critical component of over 300 biochemical functions in the body.

Even glutathione, your body’s most powerful antioxidant that has even been called “the master antioxidant,” requires magnesium for its synthesis. Unfortunately, most people are not aware of this, and millions suffer daily from magnesium deficiency without even knowing it.

Severe and long-term deficiency can also contribute to more serious health problems, such as kidney and liver damage, peroxynitrite damage that can lead to migraine headaches, multiple sclerosis, glaucoma or Alzheimer’s disease, and osteoporosis due to poor absorption of vitamin D and calcium.

How do you know if you’re low in magnesium and can benefit from supplementing? It can be difficult to accurately test someone for magnesium deficiency, which is why paying attention to your symptoms is recommended.

Are You at Risk for Magnesium Deficiency?

Who is most susceptible to a magnesium deficiency? According to the National Institute of Health, not everyone is created equal in regard to metabolizing and assimilating magnesium. In fact, certain people are inherently at a greater risk of developing a magnesium deficiency.

Magnesium deficiency can be inherited genetically as an inability to absorb this important mineral. Also, a diet low in high magnesium foods or even emotional or work stress can drain magnesium from the body. Whether inherited, through a deficient diet or even stress, a magnesium deficiency can lead to side effects of migraines, diabetes, fatigue and more.

The four most prominent at-risk groups include:

1. People with gastrointestinal complaints

It really all starts in the gut. Since most magnesium is absorbed in the small intestines, issues like celiac disease, Crohn’s disease and regional enteritis all have a tendency to cause magnesium deficiency. Also, people who elect for surgeries involving the gut, such as resection or bypass of the small intestines, leave themselves vulnerable for magnesium deficiency.

2. People with type II diabetes

Partly due to increased urination, type II diabetics and people suffering from insulin resistance are known to struggle with proper magnesium absorption. Lowering glucose concentrations in the kidneys through natural diet changes can be extremely helpful for these patients.

3. The elderly

For several reasons, as people age their magnesium levels drop. First and foremost, studies have shown that the elderly simply don’t eat magnesium-rich foods as they did when they were younger. This is relatively easy to correct. The uncontrollable risk factor, however, is that as we age we naturally experience reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss.

4. People struggling with alcohol dependence

Alcoholics often experience magnesium deficiency because of a combination of the reasons above. The easiest way to understanding this is to see alcohol as an “antinutrient.” It literally sucks the nutrients out of your cells and prevents proper absorption/utilization of the vitamins and minerals that you consume. Consuming one to two glasses of wine a week is fine for most people, but much more than that is highly taxing on your liver. Alcohol can also deplete the minerals in your body because it causes dehydration, gut floral imbalance, immune system compromise, disturbed sleep patterns and premature aging.

Symptoms

Many people may be magnesium deficient and not even know it. Here are some key symptoms to look out for that could indicate if you are deficient:

1. Leg Cramps

Seventy percent of adults and 7 percent of children experience leg cramps on a regular basis. Turns out, leg cramps can more than a nuisance — they can also be downright excruciating! Because of magnesium’s role in neuromuscular signals and muscle contraction, researchers have observed that magnesium deficiency is often to blame.

More and more health care professionals are prescribing magnesium supplements to help their patients. Restless leg syndrome is another warning sign of a magnesium deficiency. To overcome both leg cramps and restless leg syndrome, you will want to increase your intake of both magnesium and potassium.

2. Insomnia

Magnesium deficiency is often a precursor to sleep disorders, such as anxiety, hyperactivity and restlessness. It’s been suggested that this is because magnesium is vital for GABA function, an inhibitory neurotransmitter known to “calm” the brain and promote relaxation.

Taking around 400 milligrams of magnesium before bed or with dinner is the best time of day to take the supplement. Also, adding in magnesium-rich foods during dinner — like nutrition-packed spinach — may help.

3. Muscle Pain/Fibromyalgia

A study published in Magnesium Research examined the role magnesium plays in fibromyalgia symptoms, and it uncovered that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers.

Oftentimes linked to autoimmune disorders, this research should encourage fibromyalgia patients because it highlights the systemic effects that magnesium supplements have on the body.

4. Anxiety

As magnesium deficiency can affect the central nervous system, more specifically the GABA cycle in the body, its side effects can include irritability and nervousness. As the deficiency worsens, it causes high levels of anxiety and, in severe cases, depression and hallucinations.

In fact, magnesium has been shown to help calm the body, the muscles and help improve mood. It’s a vital mineral for overall mood. For those suffering form anxiety, taking magnesium on a daily basis, and they’ve seen great results.

Magnesium is needed for every cell function from the gut to the brain, so it’s no wonder that it affects so many systems.

5. High Blood Pressure

Magnesium works partnered with calcium to support proper blood pressure and protect the heart. So when you are magnesium-deficient, often you are also low in calcium and tend toward hypertension or high blood pressure.

A study with 241,378 participants published in the American Journal of Clinical Nutrition showed that a diet high in magnesium foods could reduce the risk of a stroke by 8 percent. This is profound considering that hypertension causes 50 percent of ischemic strokes in the world.

6. Type II Diabetes

One of the four main causes of magnesium deficiency is type II diabetes, but it’s also a common symptom. U.K. researchers, for example, demonstrated that of the 1,452 adults they examined, low magnesium levels were 10 times more common with new diabetics and 8.6 times more common with known diabetics.

As expected from this data, diets rich in magnesium has been shown to significantly lower the risk of type 2 diabetes because of magnesium’s role in sugar metabolism. Another study discovered that the simple addition of magnesium supplementation (100 milligrams/day) lowered the risk of diabetes by 15 percent!

7. Fatigue

Low energy, weakness and fatigue are common symptoms of magnesium deficiency. Most chronic fatigue syndrome patients are also magnesium-deficient. The University of Maryland Medical Center reports that 300–1,000 milligrams of magnesium per day can help, but you do also want to be careful, as too much magnesium can also cause diarrhea.

If you experience this side effect, you can simply reduce your dosage a little until the side effect subsides.

8. Migraine Headaches

Magnesium deficiency has been linked to migraine headaches due to its importance in balancing neurotransmitters in the body. Double-blind, placebo-controlled studies have shown that 360–600 milligrams of magnesium daily can reduce the frequency of migraine headaches by up to 42 percent.

9. Osteoporosis

The National Institute of Health reports that, “The average person’s body contains about 25 grams of magnesium, and about half of that is in the bones.” This is important to realize, especially for the elderly, who are at risk of bone weakening.

Thankfully, there’s hope! A study published in Biology Trace Element Research uncovered that supplementing with magnesium slowed the development of osteoporosis “significantly” after just 30 days. In addition to taking magnesium supplement, you will also want to consider getting more vitamin D3 and K2 to naturally build bone density.

Causes

Once thought to be relatively rare, magnesium deficiency is more common than most physicians believe. Here’s why:

• Soil depletion, genetically modified organisms (GMOs) and the chemicals in our food have created a recipe for disaster. As minerals are removed, stripped away or no longer available in the soil, the percentage of magnesium present in food has decreased.
• Digestive diseases, like leaky gut, can cause malabsorption of minerals, including magnesium. Today, there are hundreds of millions of people who aren’t absorbing their nutrients. Also, as we age, our mineral absorption tends to decrease, so the probability of having a deficiency increases across the board.
• Chronic disease and medication use is at an all-time high. Most chronic illness is associated with magnesium deficiency and lack of mineral absorption. Medications damage the gut, which is responsible for absorbing magnesium from our food.
• When you follow certain restrictive diets, even if you’re drinking a lot of water, you will lose a lot of water weight and also flush essential electrolytes out of our system, including magnesium, potassium or sodium. This especially occurs in the beginning, so having magnesium-rich drinks like bone broth can help.

Should you worry about magnesium deficiency? It all depends on your risk factors and presenting symptoms. Also, approximately 80 percent of people have low levels of magnesium, so the chances are that you’re probably deficient.

Take note: Only 1 percent of magnesium in your body is in your bloodstream, so often you can have a deficiency, and it would not even be discovered by a common blood test.

Related: What You Need to Know About the Most Common Nutrient Deficiencies in Women

Foods to Eat

You may be surprised to learn that so many recommended healthy foods are rich in magnesium. It’s quite easy to increase your magnesium intake with these nutritious foods.

The top ten magnesium-rich foods are:

1. Spinach
2. Pumpkin seeds
3. Yogurt
4. Yogurt/kefir
5. Almonds
6. Black beans
7. Avocado
8. Figs
9. Dark chocolate
10. Banana

Best Magnesium Supplements

If you think you might be magnesium deficient and you want to improve your levels more quickly, you may consider taking an all-natural supplement.

Because magnesium supplements pose little risk for side effects or toxicity, many health care professionals now recommend that adults take supplements regularly to prevent deficiency. For some, a good multivitamin/mineral can suffice.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind; usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

It’s believed that magnesium in citrate, chelate and chloride forms are absorbed better than magnesium supplements in magnesium oxide and magnesium sulfate forms.

Here’s information about the different types of magnesium supplements:

1. Magnesium Chelate

Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.

2. Magnesium Citrate

This is magnesium combined with citric acid. Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation.

3. Magnesium Chloride Oil

An oil form of magnesium, magnesium chloride can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

4. Magnesium Glycinate

Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

5. Magnesium Threonate

Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

6. Magnesium Orotate

These supplements have orotic acid, and magnesium orotate is beneficial to the heart.

7. Magnesium Sulfate

A combination of magnesium, sulfur and oxygen that is sold as Epsom salt, magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

8. Magnesium Oxide

Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

Magnesium Side Effects

Just as a reminder, when taking 600 milligrams or more of magnesium, 20 percent of people taking magnesium as a supplement can experience diarrhea.

A good recommendation is to hover around the 300–400 milligrams amount and consult your healthcare provider if you experience any disturbances in your GI tract.

Final Thoughts

• Magnesium a vital mineral for the body, and according to research, a magnesium deficiency is associated with just about every illness.
• Causes of magnesium deficiency include soil depletion, digestive diseases and chronic disease.
• Magnesium deficiency symptoms include cramps, insomnia, muscle pain, anxiety, high blood pressure, diabetes, fatigue, migraines and osteoporosis.
• People with GI complaints, diabetes and alcohol dependence, along with the elderly, are at greater risk of becoming magnesium-deficient.

The post 9 Signs You Have Magnesium Deficiency and How to Treat It appeared first on Dr. Axe.

Considering all of the important roles that magnesium plays in the body — and the fact that a magnesium deficiency is one of the leading nutrient deficiencies in adults, with an estimated 80 percent being deficient in this vital mineral — it’s a good idea to consider taking magnesium supplements regularly. Of course, this is in addition to eating plenty magnesium-rich foods.

What does magnesium do for the body, and why can it be detrimental to be deficient?

Magnesium — which comes from the obsolete root word magnes, which was used to mean magnet or magnetic power — may not be the most present mineral in our bodies in terms of its quantity, but it’s certainly one of the most crucial to overall health.

Magnesium benefits include include involved in over 300 biochemical functions in the body, such as regulating heartbeat rhythms and helping neurotransmitter functions, which is why hypomagnesemia (another name for magnesium deficiency) is something you really want to avoid.

What Is Magnesium?

Magnesium is an essential mineral and also an electrolyte. What is magnesium used for in the human body? Some of the main functions of magnesium include:

• Regulating blood pressure
• Keeping bones strong
• Balancing nitric oxide in the body
• Supporting growth and development in babies and children
• Supporting proper function of nerves, muscles, and tissue
• Neutralizing stomach acid
• Moving stools through the intestine and preventing constipation
• Magnesium also makes the process of photosynthesis possible by helping to form chlorophyll, the chemical that allows plants to capture sunlight and turn it into energy

The kidneys primarily control levels of magnesium within the body and excrete magnesium into the urine each day, which is one reason why urinary excretion is reduced when magnesium and other electrolyte statuses are low. Magnesium is actually the least abundant serum electrolyte in the body, but it’s still extremely important for your metabolism, enzyme function, energy production and much more.

Although we only need small amounts of magnesium relative to other nutrients, we must regularly replenish our stores, either from foods or magnesium supplements, in order to prevent deficiency symptoms. That’s because the body loses stores of magnesium every day from normal functions, such as muscle movement, heartbeat and hormone production.

Magnesium is naturally present in some foods, synthetically added to other food products, and available in dietary supplement form. Additionally, it’s found in some over-the-counter medicines, such as antacids and laxatives.

What foods are high in magnesium that we should be including our diets? Some of the best choices include dark leafy greens like spinach, beans, avocado and almonds. While it’s best to get as much of this mineral as you can from natural magnesium-rich food sources, magnesium supplements can also help some people who are prone to deficiency, such as older adults, athletes and anyone under a lot of stress.

Types of Magnesium Supplements

What does a magnesium supplement do for you? Because magnesium supplements pose little risk for side effects or toxicity, many health care professionals now recommend that adults take supplements regularly to prevent deficiency.

Magnesium supplements are available in a variety of forms. The absorption rate and bioavailability of magnesium supplements differs depending on the kind. One study indicated that magnesium citrate and glycinate are better absorbed than magnesium oxide and sulfate, but more research is needed to determine the comparative bioavailability. Usually types that dissolve in liquid are better absorbed in the gut than less soluble forms.

Here’s information about the different types of magnesium supplements:

1. Magnesium Glycinate

Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.

2. Magnesium Citrate

This is magnesium combined with citric acid. Magnesium citrate may have a laxative effect in some cases when taken in high doses, but is otherwise safe to use for improving digestion and preventing constipation.

3. Magnesium Chloride

An oil form of magnesium, magnesium chloride can be applied to skin. It’s also given to people who have digestive disorders that prevent normal absorption of magnesium from their food. Athletes sometimes use magnesium oil to increase energy and endurance, to dull muscle pain, and to heal wounds or skin irritation.

4. Magnesium Sulfate

A combination of magnesium, sulfur and oxygen that is sold as Epsom salt, magnesium sulfate is usually added to baths as it seeps through the skin, relieving sore muscles and promoting relaxation.

5. Magnesium Oxide

Typically used as a laxative and remedy for acid reflux, magnesium oxide may be taken in higher doses than other forms since its not absorbed as well. Another name for this type is hydroxide, which is the ingredient in milk of magnesia that is taken for heartburn symptoms.

6. Magnesium Malate

Magnesium malate is a dietary supplement that combines the essential mineral magnesium and malic acid, an organic compound that’s found in apples and other food sources. A 2018 study revealed fairly impressive bioavailability in rats for an extended time.

7. Magnesium Threonate

Magnesium threonate has a high level of absorbability/bioavailability since it can penetrate the mitochondrial membrane. This type is not as readily available, but as more research is conducted, it may become more widely used.

8. Magnesium Chelate

Magnesium chelate is highly absorbable by the body and the kind found in foods naturally. This type is bound to multiple amino acids (proteins) and used to restore magnesium levels.

9. Magnesium Orotate

These supplements have orotic acid, and magnesium orotate is beneficial to the heart.

How Much Magnesium to Take

How do you know if you should use magnesium supplements? According to the National Institutes of Health (NIH), assessing magnesium levels is difficult because most magnesium is inside cells or bones and not within the blood. This can make blood test results misleading when it comes to determining a magnesium deficiency.

The most common method for assessing magnesium status is by measuring serum magnesium concentrations in the blood or by measuring concentrations in saliva and urine, but no single method is considered totally comprehensive and accurate.

If you’re going to supplement, when should you take magnesium? The best time of day to take magnesium for most people is right before bed. It’s also a good idea to split doses, taking some in the morning and some at night, which can help with absorption.

So, how much magnesium should you take per day? Keep in mind that magnesium needs vary on different individual factors, like your age and gender. According to the NIH, below are the current Recommended Daily Allowances (RDA) for magnesium:

• Infants–6 months: 30 milligrams
• 7–12 months: 75 milligrams
• 1–3 years: 80 milligrams
• 4–8 years: 130 milligrams
• 9–13 years: 240 milligrams
• 14–18 years: 410 milligrams for men; 360 milligrams for women
• 19–30 years: 400 milligrams for men; 310 milligrams for women
• Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
• Pregnant women: 350–360 milligrams
• Women who are breastfeeding: 310–320 milligrams

How much magnesium per day is best in supplement form? This depends on the type of magnesium you take, the condition you’re attempting to treat, and if you’re deficient.

In some cases, high doses up to 800–1800 mg of magnesium daily for several months are given to help treat conditions like indigestion and irregular heartbeats, but this is done under supervision from a doctor.

Is it safe to take 500 milligram of magnesium a day? Most authorities state that doses less than 350 mg daily are safest for most adults; in other words, the “daily upper intake level” for magnesium is 350 mg for anyone over 8 years old.

Unless your doctor tells you otherwise, it’s best to take about 300–400 mg daily at most. For children, magnesium is safe when taken in doses of between 65 to 100 mg/day depending on age,  or up to 350 mg/day for children older than 8 years.

Risks and Side Effects

How much magnesium is too much? Too much magnesium from food sources alone doesn’t pose a risk because any excess magnesium that the body doesn’t need is easily flushed out in the urine. It’s possible, however, to ingest too much magnesium from magnesium supplements, although magnesium overdose or toxicity is very rare and not thought to be a threat to most people.

Magnesium supplements that include magnesium carbonate, chloride, gluconate and oxide can cause digestive issues. One side effect of too much magnesium supplements is the laxative effect that it potentially causes, such as diarrhea and sometimes nausea and abdominal cramping. Usually this happens when someone goes over a 600 milligrams dose of magnesium, causing magnesium to produce osmotic activity in the intestines and colon, which can overstimulate the bowels.

To prevent a laxative effect, stick to the proper dose of magnesium and aim to have no more than 300–400 milligrams at one dose. Consuming high doses may result in side effects like: GI upset, irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and very rarely even death.

Consuming any supplement in doses that are too high can create an imbalance in other nutrients and toxicity. This is why it’s best to get magnesium or other nutrients from food sources, as foods naturally contain other important balancing nutrients. In the case of deficiency, a person may need to take a higher magnesium dosage for a certain period of time.

However, if possible, try to use food-based supplements in these cases, or be aware of how nutrients — such as calcium and magnesium — work together and how certain dosages and intakes can interact with one another.

Final Thoughts

• Magnesium deficiency is one of the most common nutrient deficiencies in the world, and while I recommend getting as much as you can from magnesium-rich food sources, magnesium supplements can help some people.
• Coming from the root word magnes, magnesium is one of the most crucial minerals for the body. It’s involved in over 300 biochemical functions in the body.
• Some of the most common magnesium supplements include magnesium chelate, citrate, chloride oil, glycinate, threonate and orotate. You can take magnesium supplements orally or even get intravenous magnesium. It’s much more common to find and use oral magnesium supplements vs. intravenous supplements.
• There are few risks associated with magnesium supplementation, but if you experience a laxative effect or symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium.

The post Magnesium Benefits, Dosage Recommendations and Best Types appeared first on Dr. Axe.

Iron deficiencies are very common. In fact, many groups are at an increased risk of deficiency for this important mineral, including infants and children, women who are pregnant, those with heavy menstrual periods, and those following a vegan or vegetarian diet. For this reason, many people choose to take iron supplements.

However, a quick stroll down the supplement aisle reveals that there are a number of different options available. Not only are there several types and forms, but iron supplements are also found in a range of different dosages as well.

This comprehensive guide will cover how to take iron supplements, which forms are available and how to alleviate some of the most common side effects.

Benefits

Adding iron pills to your routine has been linked to a number of potential benefits. Here are a few of the reasons you may want to consider taking an iron supplement:

• Corrects nutritional deficiency: For those with low iron levels, taking a supplement can increase levels to prevent iron-deficiency anemia and promote the production of healthy red blood cells. This can prevent symptoms like weakness, fatigue, brittle nails and pale skin.
• Promotes healthy pregnancy: Iron is important for fetal growth and development, which is why using an iron supplement may be advisable for pregnant women who may be following a pregnancy diet. Low iron levels during pregnancy may increase the risk of low birth weight and premature delivery.
• Increases energy levels: Iron deficiency anemia is notorious for causing low energy levels and sluggishness. Fortunately, this can be corrected by taking an iron supplement.
• Enhances immune function: Iron plays a key role in immune health. Providing your body with the iron that it needs can ensure that you’re able to protect against illness and infection.
• Improves sleep quality: Some studies have found that low iron levels may be tied to decreased sleep quality. If you’re deficiency in iron, taking a supplement could potentially help boost sleep quality.

Iron Supplement Types

There are a variety of different types of iron supplements available, which can be found in liquid, capsule and tablet form. Although capsules are more widely available, some prefer taking liquid iron supplements as they may be easier to tolerate.

Here are some of the main types of iron supplements:

• Ferric citrate: This type of iron binds to phosphates in foods and is used to lower phosphorus levels in those with chronic kidney disease.
• Ferric sulfate: Ferric sulfate is a compound of iron and sulfate and is not often found in supplement form.
• Ferrous sulfate: As one of the most common iron supplements on the market, ferrous sulfate is one of the first lines of defense against anemia.
• Ferrous gluconate: This form of iron is also a common supplement made from the iron salt of gluconic acid.

Although ferrous gluconate and ferrous sulfate are two of the most widely available iron supplements, your doctor can recommend which form is best for you best on your specific health needs.

Dosage

Wondering how to take iron supplements for the best absorption or what the ideal iron supplements dosage should be for you? Keep reading for the recommended dosage and the best way to take iron sulfate.

For Anemia

If you suspect that you may have anemia, it’s best to talk to your doctor to get your blood levels tested and determine the best iron supplements and treatment method for you.

Typically, taking iron supplements for anemia is recommended if you’re unable to meet your needs through food sources alone. Although the dosage can vary based on your specific needs, it’s usually advised to take around 150–200 milligrams daily, which can be split into a few smaller doses throughout the day as needed.

Ideally, supplements should be taken on an empty stomach to maximize absorption. However, some may opt to take iron pills with food, which can help reduce the risk of negative side effects.

For Women

Women require a higher amount of iron each day due to blood loss caused by menstruation. Women over age 19 need about 18 milligrams of iron daily, or around 27 milligrams daily during pregnancy. These needs decrease to around eight milligrams daily after 51.

Iron supplements for women are sometimes required, especially for those with dietary restrictions who may not regularly consume iron-rich foods like meat or fish. Iron can also be found in many multivitamins for women that help round out the diet and provide a range of vitamins and minerals. Supplements geared toward women are also available to help meet your daily needs.

For Men

Compared to women, men need a much lower amount of iron each day to help meet their daily requirements. In fact, men over age 19 need just eight milligrams of iron each day, which can be found in food sources like meat, fish, poultry and legumes.

Iron supplements for men are also available to give your intake a quick boost. Multivitamins can also be purchased, which offer iron along with an array of other key micronutrients.

For Kids

Iron is very important for infants and children as it plays a central role in promoting healthy growth and development. Iron needs vary based on age and are as follows:

• 0-6 months: 0.27 mg
• 7–12 months: 11 mg
• 1–3 years: 7 mg
• 4–8 years: 10 mg
• 9–13 years: 8 mg
• 14–18 years: 11 mg for males/15 mg for females

Doctors generally recommend using iron supplements for kids starting between two weeks and four months of age, depending on whether or not they were born premature and if they are consuming formula fortified with iron or other iron-rich foods.

Children should be screened for iron deficiency starting at 9–12 months of age, which can help determine whether or not supplementation is necessary. Taking a multivitamin and including a variety of iron-rich foods in the diet can help protect against deficiency.

Risks and Side Effects

Ideally, you should try to meet your iron needs primarily through food sources. Incorporating a variety of iron-rich foods into your diet not only can help you meet your daily requirements for iron, but it can also boost your intake of other important vitamins and minerals as well.

Meat, poultry, legumes, nuts and seeds are some of the top sources of iron, but it is also found in a range of fruits and vegetables, including leafy greens, tomatoes and mulberries. Consuming foods high in iron alongside foods rich in vitamin C can help effectively optimize the absorption of iron.

In some cases, however, taking a supplement may be necessary. Once you start supplementation, you may be wondering: How soon after taking iron supplements will I feel better? Unfortunately, many people also report feeling worse after taking iron supplements, as they can cause several adverse side effects when consumed on an empty stomach.

Some of the most common side effects of iron supplements include stomach pain, nausea, vomiting, constipation and diarrhea. Other less common side effects include heartburn, urine discoloration and dark stools.

Taking capsules with food is an easy way to help prevent some of the most common iron supplements side effects. However, it’s important to keep in mind that this can also reduce the absorption of iron and may decrease the effectiveness of your supplement.

Final Thoughts

• Although it’s always better to get iron from food sources, iron supplements may be necessary in some cases.
• Iron supplements can help correct nutritional deficiencies, promote a healthy pregnancy, increase energy levels, enhance immune function and improve sleep quality.
• There are several types available in both capsule and liquid form, including ferric sulfate, ferrous sulfate, ferric citrate and ferrous gluconate.
• The recommended dosage for iron can range for men, women, children and those with anemia.
• Iron supplements can cause side effects like stomach pain, nausea, vomiting, constipation and diarrhea.
• Taking your supplement with food can help prevent side effects but may also decrease the effectiveness of your supplement.

The post Iron Supplements: Who May Need Them, Plus Dosage Recommendations appeared first on Dr. Axe.

The appearance of hair plays an important role in people’s physical appearance and self-perception, so it can be devastating to experience hair loss, especially when there doesn’t seem to be anything you can do about it.

But did you know that there are vitamins for hair growth? In fact, poor nutrition, including vitamin deficiencies, is a major factor of hair loss. These natural hair loss remedies work to fix the root of the problem, like regulating your hormone levels or fighting oxidative stress that increases with age.

Fewer than 45 percent of women go through life with a full head of hair while a majority of men go through some type of hair loss in their lifetimes. The hair care industry knows that consumers have a great desire to look youthful now more than ever so it constantly delivers new products that promise to promote hair growth. Before you spend your money on yet another product that may leave you disappointed, try using these vitamins for hair growth first.

Vitamins for Hair Growth

The truth is that hair loss is a complex process that involves various genetic, hormonal and environmental mechanisms. Just like our skin, the hair follicle is subject to intrinsic and extrinsic aging. Intrinsic factors include our genetic and epigenetic mechanisms, and extrinsic factors include smoking and UV radiation.

Sometimes hair loss is due to a vitamin deficiency too. Luckily, a deficiency can be corrected by adding vitamin-rich foods to your diet or using supplementation. Some vitamins have antioxidant properties that help to fight the extrinsic factors of hair loss, and some vitamins help the body balance hormone levels, another factor that stops hair growth.

Try these healthy hair vitamins if you’re wonder how to thicken hair naturally.

1. Fish Oil

Oils rich in different fatty acid species have been used extensively in both animal and human studies to evaluate the effects on skin and hair health. Omega-3 fats nourish the hair, support hair thickening and reduce inflammation that can lead to hair loss, which is why fish oil benefits hair and is one of the top six vitamins for hair growth.

A 2015 study published in the Journal of Cosmetic Dermatology evaluated the effects of a six-month supplementation with omega-3, omega-6 and antioxidants on hair loss. In the randomized, comparative study, 120 healthy female subjects with female pattern hair loss participated. The primary endpoint was the change in hair density evaluated on standardized photographs, and the secondary endpoint included changes in active hair follicle percentage and diameter distribution of hair growth.

After six months of treatment, photograph assessment demonstrated a superior improvement in the supplemented group. Hair growth increased compared to the control group, and 89.9 percent of the participants reported a reduction in hair loss, as well as an improvement in hair diameter (86 percent) and hair density (87 percent).

Eat omega-3 foods like salmon, mackerel, tuna, white fish, sardines, egg yolks, walnuts, hemp seeds and natto to reduce inflammation and balance hormones. If you don’t eat enough omega-3 foods, take one to two capsules or one tablespoon of a top-notch fish oil supplement to help reduce inflammation that causes hair disorders.

If you already take blood-thinning medications, including aspirin, speak to your health care provider before using fish oil because it may increase bleeding.

2. Zinc

Oral zinc compounds have been used for decades for treating disorders such as telogen effluvium and alopecia areata, forms of hair loss, because zinc benefits hair follicle health. Zinc is an essential co-factor for multiple enzymes and is involved with important functional activities in the hair follicle.

Zinc is also a potent inhibitor of hair follicle regression, and it accelerates hair follicle recovery. Studies suggest that some alopecia areata patients have zinc deficiency, and oral zinc sulfate therapy serves as an effective treatment.

In a 2013 study, researchers evaluated the role of zinc status in each of the four types of hair loss, including alopecia areata, male pattern hair loss, female pattern hair loss and telogen effluvium. In all of the hair loss patients, the mean serum zinc was significantly lower than the control group. The analysis of each group showed that all groups of hair loss had statistically lower zinc concentration, especially the alopecia areata group. The data led to the hypothesis of zinc metabolism disturbances playing a key role in hair loss.

A 2009 study published in Annals of Dermatology evaluated the therapeutic effects of oral zinc supplementation for 12 weeks in 15 alopecia areata patients who had low serum zinc levels. Oral zinc gluconate (50 milligrams) supplementation was given to alopecia areata patients without any other treatment. The serum zinc levels were measured before and after zinc supplementation, and then a four-point scale of hair regrowth was used to evaluate the therapeutic effect.

After the therapy, the serum zinc levels increased significantly, and positive therapeutic effects were observed for nine out of 15 patients (66.7 percent). The researchers concluded that zinc supplementation needs to be given to the alopecia areata patients who have a low serum zinc level, and it could even become an adjuvant therapy for patients who didn’t experience results when using traditional therapeutic methods, which is why zinc is one of the most important vitamins for hair growth.

3. B-Complex Vitamin (Biotin & B5)

Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss. Biotin benefits your hair by rebuilding hair shingles that have been damaged from over-shampooing, exposure to the sun, blow-drying and ironing. Vitamin B5 supports the adrenal glands, which helps stimulate hair growth.

A 2011 study published in the British Journal of Dermatology examined the ability of a leave-on combination including panthenol, the alcohol analog of pantothenic acid, to affect the diameter and behavior of individual terminal scalp hair fibers. The treatment significantly increased the diameter of individual, existing terminal scalp fibers. It also thickened hair fibers and increased the pliability, giving the hairs better ability to withstand force without breaking.

A major sign of a biotin deficiency is hair loss. A deficiency can be caused by smoking, impaired liver function or even pregnancy. Research suggests that a substantial number of women develop a biotin deficiency during normal pregnancy because the rapidly dividing cells of the developing fetus require biotin for synthesis of essential carboxylases and histone biotinylation. Researchers conclude that signifiant alternations in markers of biotin metabolism during pregnancy and breast-feeding suggest that biotin intakes exceed current recommendations in order to meet the demands of these reproductive states.

To reverse hair loss and increase hair strength, take one B-complex vitamin tablet daily or take biotin and vitamin B5 separately. Eating biotin and vitamin B5 foods, such as eggs, beef, chicken, avocado, legumes, nuts and potatoes, also helps you to avoid a deficiency and aid hair growth.

4. Vitamin C

Experimental evidence suggests that oxidative stress plays a major role in the aging process. Reactive oxygen species or free radicals are highly reactive molecules that can directly damage cellular structural membranes, lipids, proteins and DNA.

With age, the production of free radicals increases and the amount of antioxidative enzymes that defend the body decrease, leading to the damage of cellular structures and the aging of hair. By working as an antioxidant, vitamin C fights oxidative stress that contributes to hair graying and hair loss.

To fight free radical damage and protect the hair from aging, fill up on vitamin C foods like oranges, red peppers, kale, Brussels sprouts, broccoli, strawberries, grapefruit and kiwi. If you need supplementation, take 500–1,000 milligrams of vitamin C twice daily as an antioxidant.

5. Iron

Several studies have examined the relationship between iron deficiency and hair loss, and some suggest that iron deficiency may be related to alopecia areata, androgenetic alopecia, telogen effluvium and diffuse hair loss.

Researchers at Tehran University of Medical Sciences in Iran studied the relationship between iron body status and different types of hair loss. They conducted an analytical case-control study to assess whether diffuse telogen hair loss in women between the ages of 15 and 45 is associated with iron deficiency — 30 women with documented telogen hair loss were compared with 30 women without hair loss.

The researchers found that of the nine patients with iron deficiency anemia, eight had telogen hair loss. The mean ferritin (a protein in the body that binds to iron) level was statistically significantly lower in patients with diffuse telogen hair loss than in subjects without hair loss. The study suggests that women with an iron deficiency are at a higher risk of hair loss, and serum ferritin levels below or equal to 30 milligrams/milliliter are strongly associated with telogen hair loss.

To boost hair growth, add iron-rich foods into your diet every day. Eat plenty of spinach, Swiss chard, collard greens, egg yolks, beef steak, navy beans and black beans. Because an iron deficiency may lead to hair loss, ensure that you get your daily recommended amount by eating plenty of iron-rich foods and taking a daily multivitamin.

However, be wary of excessive iron supplementation. It can cause iron overload and should be avoided. Patients who don’t respond to iron replacement therapy should undergo additional testing to identify other underlying causes of iron deficiency and hair loss.

6. Vitamin D

Hair follicles are highly sensitive to hormones, and vitamin D is a hormone that plays an important role in calcium homeostasis, immune regulation and cell growth differentiation. In the scientific world, it’s well-known that alopecia areata is commonly found in patients with vitamin D deficiency, vitamin D-resistant rickets or vitamin D receptor mutation.

Research suggests that insufficient levels of vitamin D have been implicated in a variety of autoimmune diseases, including alopecia areata. A cross-sectional study involving 86 patients with alopecia areata, 44 patients with vitiligo and 58 healthy controls was conducted. Serum 25-hydroxyvitamin vitamin D levels in patients with alopecia areata were significantly lower than those of the patients with vitiligo and the healthy controls. Furthermore, a significant inverse correlation was found between disease severity and serum 25(OH)D levels in patients with alopecia.

Researchers concluded that screening patients with alopecia areata for vitamin D deficiencies seem to be of value for the possibility of supplementing these patients with vitamin D.

Direct sun exposure is the best way to absorb vitamin D, plus you can detox your body with the sun. Sit in the sun for roughly 10–15 minutes to absorb about 10,000 units of natural vitamin D. Topical application of vitamin D might also play a role in the restoration of hair cycle dysfunction in patients with alopecia areata. To increase your vitamin D levels with food sources, eat vitamin D-rich foods like halibut, mackerel, eel, salmon, whitefish, swordfish, maitake mushrooms and portabella mushrooms.

Related: Microneedling Benefits for Hair Growth

What Stops Hair Growth?

Hair is considered to be a major component of an individual’s general appearance, and the psychological impact of hair loss results in detrimental changes in self-esteem and self-worth. It also affects a large number of people, as 50 percent of men are affected by genetic hair loss by the age of 50.

In women, the major cause of hair loss before the age of 50 is nutritional, with 30 percent affected. The main cause of hair loss for women appears to be depleted iron stores, but corrections of these imbalances can stop the excessive hair loss within a few months.

Factors that inhibit hair growth include:

• Poor nutrition
• Hormonal changes
• Family history
• Medications
• Radiation therapy
• Pregnancy
• Thyroid disorders
• Anemia
• Autoimmune diseases
• Polycystic ovary syndrome
• Skin conditions (such as psoriasis and seborrheic dermatitis)
• Stress
• Dramatic weight loss
• Physical trauma

Final Thoughts

• A major contributor to hair loss is poor nutrition, resulting in vitamin deficiencies.
• Studies show that women with an iron deficiency are at a higher risk of hair loss, and serum ferritin levels below or equal to 30 milligrams/milliliter are strongly associated with telogen hair loss. Low serum zinc levels have also been linked to alopecia areata cases.
• Oils rich in different fatty acid species — castor oil also can help hair growth — have been used extensively in both animal and human studies to evaluate the effects on skin and hair health, while there is strong evidence that supports certain vitamins for hair growth.
• Free radical damage can cause hair aging, and vitamin C can help protect the scalp and fair follicles from this major hair growth inhibitor.
• Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss. Biotin rebuilds hair shingles, and vitamin B5 supports the adrenal glands.
• Research suggests that insufficient levels of vitamin D have been implicated in a variety of autoimmune diseases, including alopecia areata.

The post Best Vitamins for Hair Growth appeared first on Dr. Axe.

From its potent antioxidant properties to its ability to protect your cells against damage, vitamin E can have a powerful effect when it comes to your health. Getting enough vitamin E foods in your diet may aid in the treatment of certain skin conditions, boost hair growth and even support healthy vision — in addition to the other vitamin E benefits these foods provide.

Found in a wide variety of nutrient-dense foods like fruits, vegetables, nuts, seeds and oils, upping your intake of vitamin E is easy to do and can come with some pretty big benefits. Here’s what you need to know about this important micronutrient and how you can be sure to get in your daily dose.

Top 15 Vitamin E Foods

Getting enough vitamin E in your diet is crucial to overall health. Fortunately, vitamin E is abundant throughout the food supply, making it easy to meet your needs through your diet. It’s especially rich in many types of oils, nuts and seeds, as well as certain types of fruits and vegetables.

Not sure if you’re getting enough vitamin E foods in your diet? Take a look at some of the top sources on this vitamin E fruits and vegetables list and find out if it may be time to start upping your intake.

1. Wheat Germ Oil

One tablespoon of wheat germ oil contains roughly 20.2 milligrams (101 percent DV) of vitamin E. It also contains a host of antioxidants, which help wheat germ oil promote regularity, stabilize blood sugar, support heart health, manage weight and support immunity.

2. Sunflower Seeds

A quarter cup of sunflower seeds provides about 11.6 milligrams (58 percent DV) of this micronutrient. These seeds are also high in B vitamins, manganese and other minerals. As such, they can help lower the risk of heart disease, combat cancer, support the thyroid, protect bones and muscles, balance blood sugar, and promote skin health.

3. Almonds

One ounce of almonds holds approximately 7.3 milligrams (37 percent DV) of vitamin E. Almonds nutrition also supplies healthy fats, protein, and several other vitamins and minerals. Almonds are good for the heart, brain, skin, blood sugar, weight management, nutrient absorption, digestion, immune health, teeth and bones.

4. Hazelnuts

Supplying approximately 4.2 milligrams (21 percent DV) per ounce, hazelnuts have been shown to help promote heart health, manage diabetes, boost brain health, combat obesity and disease, and contribute to healthy nails and skin. Hazelnut nutrition is especially high in manganese, copper, magnesium and B vitamins as well.

5. Spinach

A cup of cooked spinach provides about 3.7 milligrams (19 percent DV) of this vitamin. Known for its high vitamin K content as well, spinach nutrition is an immune-boosting powerhouse that can defend against chronic disease, while supporting eye, bone, skin and brain health.

6. Avocado

With 3.1 milligrams (16 percent DV) in a cup, avocado benefits come from its tremendous nutrition profile, including its high vitamin E content. This superfood provides a healthy dose of good fats and just about every important micronutrient. That is why avocado is good for the heart, gut, skin, eyes, hair, brain, immune system and just about everything else.

7. Turnip Greens

Turnip greens nutrition provides 2.7 milligrams (14 percent DV) of vitamin E in one cooked up, as well as plenty of vitamins C, A and K, along with other micronutrients. These greens benefit the heart, bones, eyes and more.

8. Butternut Squash

There are about 2.6 milligrams (13 percent DV) of vitamin E in one cup of cooked butternut squash. Also high in antioxidants, butternut squash is good for combating inflammation, certain cancers, bone maladies and symptoms of PMS. It also can help with weight loss, physical performance and boosting energy.

9. Pine Nuts

Pine nut nutrition supplies roughly 2.6 milligrams (13 percent DV) of vitamin E in a one-ounce serving. Along with its other vitamins and minerals, pine nuts can help lower bad cholesterol, maintain healthy weight, reduce blood pressure, support bone health, improve eye health, stabilize mood and more.

10. Palm Oil

Cooking oils can be tricky, and while palm oil isn’t infallible, red palm oil does provide 2.2 milligrams (11 percent DV) of vitamin E in a tablespoon. As such, it can be beneficial in moderation, helping with cholesterol, brain and heart health, as well as skin and hair health.

11. Peanuts

So long as you aren’t allergic to peanuts, they can support metabolism and even aid fat loss when consumed with omega-3 foods. One ounce also contains 1.9 milligrams (10 percent DV) of vitamin E.

12. Olive Oil

One tablespoon of olive oil contains approximately 1.9 milligrams (10 percent DV) of this micronutrient. One of the healthiest oils around, olive oil benefits extend to the whole body, proving beneficial to the heart, waistline, brain and immune system. In fact, olive oil may help combat cancer, slow aging naturally and lower risk of diabetes.

13. Mango

Mango nutrition holds a good amount of vitamin E — about 1.8 milligrams (9 percent DV) in one cup — along with fiber and vitamins C, A, B6 and K. Like the other vitamin E foods mentioned, mango can help lower blood sugar, regulate blood pressure, boost brain health, protect against macular degeneration, support bones, optimize the heart, slow aging and more.

14. Sweet Potato

A cup of cooked sweet potatoes contains 1.4 milligrams (7 percent DV) of this vitamin. One of the healthiest potatoes available, sweet potato is high in antioxidants, providing an immune boost, along with being a healthy carb option.

15. Tomatoes

Tomato nutrition provides about 1.3 milligrams (7 percent DV) of vitamin E in one cooked cup. High in vitamins A, C and K as well, tomatoes are a versatile vitamin E foods that support the immune system, along with eye health and so much more.

What Does Vitamin E Do?

Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. It’s broken up into two different forms: tocopherols and tocotrienols. A specific form of vitamin E called alpha-tocopherol is the most commonly found form in the modern Western diet.

Because of its antioxidant properties, vitamin E is absolutely essential to health. Vitamin E benefits many aspects of health and has been shown to reduce PMS symptoms, support skin and hair health, and promote healthy vision.

It also protects your cells against oxidative damage, keeps your immune system running and helps prevent chronic disease. Plus, it reduces blood clotting and is involved in eye health, brain function and gene expression.

Because it’s so abundant throughout the diet, deficiencies are incredibly rare and usually only occur in people with other health conditions that impair the absorption of fat. However, a deficiency in vitamin E can come with some serious and long-lasting health consequences if not addressed.

Related: Vitamin E Oil for Skin & Hair

How Much Do You Need?

For most adults, it’s generally recommended to get in at least 15 milligrams of vitamin E daily, although this number jumps up to 19 milligrams for women who are breastfeeding.

The vitamin E requirement for children can vary widely based on age, however, as vitamin E needs gradually increase as we get older. Here are the recommendations for vitamin E intake from the National Institutes of Health:

• 0–6 months: 4 milligrams daily
• 7–12 months: 5 milligrams daily
• 1–3 years: 6 milligrams daily
• 4–8 years: 7 milligrams daily
• 9–13 years: 11 milligrams daily
• 14+ years: 15 milligrams daily

How to Add to Diet

Vitamin E can be found in a variety of foods that are available right at your local grocery store. To give your vitamin E intake a boost, simply head to the produce section, and start stocking up on a few foods with vitamin E, such as avocados, turnip greens, spinach and tomatoes.

You can also check out the health section of your favorite store or look online to find some of the more concentrated sources of vitamin E, such as wheat germ oil.

Vitamin E supplements are also available in capsule form and are often used by doctors to treat more severe vitamin E deficiencies. The gel from these capsules can also be extracted and applied directly to the hair or skin.

However, if taken by mouth, there is concern that vitamin E supplementation could increase the risk of bleeding and stroke. It may also cause side effects, such as stomach cramps, nausea, diarrhea and fatigue.

In most cases, it’s best to get your vitamin E through whole food sources rather than supplements unless under medical supervision to minimize the risk of these negative side effects. Not only that, but including a wide array of vitamin E-rich fruits and veggies in your diet can also supply other important nutrients that your body needs. In fact, many sources of vitamin E are also good sources of vitamin K and considered nutritious vitamin C foods as well.

Vitamin E Foods Recipes

Making a few simple switches to your diet is the best way to squeeze in extra servings of vitamin E foods. There are plenty of nutritious (and delicious) foods rich in vitamin E to choose from, making it easier than ever to increase your intake.

Here are a few recipes that pack in a hearty dose of vitamin E to help you meet your daily needs:

• Avocado Grilled Cheese
• Sweet Potato, Chickpea and Spinach Coconut Curry
• Mango Coconut Ice Cream
• Sauteed Turnip Greens with Pine Nuts and Raisins
• Butternut Squash Soup

Conclusion

• Vitamin E is a type of fat-soluble vitamin with antioxidant properties. In addition to reducing oxidative stress and blocking blood clotting, it’s also involved in eye health, brain function and gene expression.
• It’s found in abundance throughout many different foods, but some of the best sources of vitamin E include fruits, vegetables, nuts, seeds and oils.
• In addition to acting as an antioxidant, vitamin E may also help reduce PMS symptoms, promote hair growth, support better vision and improve skin health.
• Deficiency in vitamin E is rare and usually only occurs alongside other health conditions that impair fat absorption. Vitamin E deficiency symptoms can include muscle pain, weakness, vision problems and numbness.
• Although supplements are available, there is some concern that they may come with adverse side effects. Instead, it’s best to incorporate a wide variety of vitamin E foods in your diet to help meet your micronutrient needs.

The post Top 15 Vitamin E Foods & Their Benefits appeared first on Dr. Axe.

There are few vitamins that boast as many health benefits as vitamin C. Doubling as both an essential nutrient and powerful antioxidant, eating vitamin C foods can have a huge impact on your health from the inside out — quite literally.

In fact, vitamin C (or ascorbic acid) works to improve everything from skin health to immune function and just about everything in between. By incorporating just a few servings of vitamin C foods (such as bell peppers and strawberries) into your diet, it’s simple to take advantage of all the health benefits that this water-soluble vitamin has to offer.

So how much vitamin C do you need per day, and how can you maximize your intake to reap the rewards? Let’s take a closer look.

What Is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and plays a role in maintaining the body’s connective tissue. Vitamin C can also help protect your heart, repair and restore tissues, and boost the absorption of other nutrients in the body.

Vitamin C foods have long been recognized for their powerful health-promoting properties. In fact, these super nutritious fruits and vegetables are often considered staples in many forms of holistic medicine, including Ayurveda and Traditional Chinese Medicine.

Found primarily in fruits and vegetables, vitamin C is abundant throughout the diet, though there are some who lack this key vitamin.

A vitamin C deficiency can wreak havoc, causing symptoms like easy bruising, bleeding gums, fatigue, weakened immunity and, in severe cases, scurvy. In fact, around the 18th century, scurvy became a serious problem for the British navy.

This condition stems from a severe deficiency in vitamin C and can cause issues like bleeding gums, bruising and even death. At one point, scurvy was even considered the leading cause of death among British sailors.

Because your body doesn’t store vitamin C or make it on its own, it’s absolutely vital to include plenty of vitamin C fruits and vegetables into your daily diet. The benefits of vitamin C may include better immune function, plus a reduced risk of conditions like gout and cardiovascular disease.

Related: Astaxanthin Benefits Better than Vitamin C?

Top Vitamin C Foods

The best way to meet your vitamin C needs is by incorporating a few vitamin C foods into your diet.

What foods have vitamin C? Here are the top vitamin C superfoods to start stocking up on, according to the U.S. Department of Agriculture National Nutrient Database, many of which are low in calories but full of nutrients beyond just vitamin C:

1. Black Currant — 1 cup: 203 milligrams (338 percent DV)
2. Red Pepper — 1 cup: 190 milligrams (317 percent DV)
3. Kiwifruit — 1 cup: 164 milligrams (273 percent DV)
4. Guava — 1 fruit: 126 milligrams (209 percent DV)
5. Green Bell Pepper — 1 cup: 120 milligrams (200 percent DV)
6. Orange — 1 large: 98 milligrams (163 percent DV)
7. Strawberries — 1 cup: 89 milligrams (149 percent DV)
8. Papaya — 1 cup: 87 milligrams (144 percent DV)
9. Broccoli — 1 cup, raw: 81 milligrams (135 percent DV)
10. Kale — 1 cup, raw: 80 milligrams (134 percent DV)
11. Parsley — 1 cup: 80 milligrams (133 percent DV)
12. Pineapple — 1 cup: 79 milligrams (131 percent DV)
13. Brussels Sprouts — 1/2 cup, cooked: 48 milligrams (81 percent DV)
14. Cauliflower — 1 cup, raw: 46 milligrams (77 percent DV)
15. Mango — 1 cup: 46 milligrams (76 percent DV)
16. Lemon — 1 fruit: 45 milligrams (74 percent DV)
17. Grapefruit — 1/2 fruit: 38 milligrams (64 percent DV)
18. Honeydew — 1 cup: 32 milligrams (53 percent DV)
19. Peas — 1 cup, cooked: 23 milligrams (38 percent DV)
20. Tomatoes — 1 cup, raw: 23 milligrams (38 percent DV)

Benefits of Foods High in Vitamin C

1. Promote Healthy Skin and Collagen Formation

Including plenty of vitamin C foods in your diet can help keep your skin glowing and healthy. In fact, a major study published in the American Journal of Clinical Nutrition looked at the diets of over 4,000 women and found that consuming more high vitamin C foods was associated with a lower risk of wrinkles and dryness.

There is also some evidence suggesting that using a topical vitamin C serum could decrease the amount of redness following UVB exposure and may decrease sunburn cell formation by up to 60 percent.

Research indicates that part of the reason vitamin C foods can be so beneficial is because the nutrient is used to form collagen, an important protein used to form the skin, tendons, ligaments and blood vessels. Collagen is especially important in aiding both wound healing and scar tissue formation.

One study from the University of Kiel in Germany even found that collagen could help improve skin elasticity and moisture, making it absolutely essential to fit plenty of vitamin C foods into your diet.

2. Improve Iron Absorption

Iron is a mineral that is vital to many aspects of health. Most importantly, it is a major component of the hemoglobin found in your red blood cells and can help supply the cells throughout your body with oxygen.

A deficiency in this key mineral can lead to iron deficiency anemia, a condition characterized by anemia symptoms like weakness, shortness of breath and dizziness.

Consuming vitamin C foods alongside iron can boost absorption of the important mineral to help prevent a deficiency. In fact, one study actually concluded that taking 100 milligrams of vitamin C with a meal increased iron absorption by a whopping 67 percent.

3. Reduce Risk of Gout

Gout is a painful form of arthritis that can cause severe redness and tenderness in the joints, especially in the big toe. Although anti-inflammatory medications are often used to relieve symptoms during flare-ups, it’s typically recommended to make long-term diet and lifestyle changes to prevent recurrences of this unpleasant condition.

Adding more foods that contain vitamin C into your diet is an easy and effective way to reduce your risk of gout.

According to one massive study published in the Archives of Internal Medicine, a high intake of vitamin C was associated with a significantly lower risk of gout. Not only that, but researchers found that taking at least 1,500 milligrams of supplemental vitamin C each day cut the risk of gout nearly in half.

4. Fight Free Radical Damage

Vitamin C is one of the primary antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke.

Research indicates that free radicals can build up inside the body and contribute to the development of conditions such as cancer, cardiovascular disease, diabetes and arthritis. These disease-causing molecules are generated over time due to factors like a poor diet, unhealthy lifestyle, and long-term exposure to environmental pollutants and toxins.

5. Boost Immune Function

For many people, reaching for the high vitamin C foods and supplements is almost second nature when they start feeling under the weather. Rich in antioxidants, the immune-boosting benefits of this powerful vitamin have been well-documented in recent years.

In fact, one of the hallmark signs of a deficiency is a weakened immune system.

One study out of Switzerland actually found that getting enough vitamin C can help reduce symptoms and shorten the duration of respiratory infections, such as the common cold, bronchitis or sinusitis. Plus, it also could improve the outcomes and reduce the incidence of other conditions, like pneumonia, malaria and diarrhea infections.

6. Enhance Cancer Treatment

Vitamin C is jam-packed with cancer-fighting antioxidants and has been shown to have powerful anticancer properties in both in vitro studies and animal models. Vitamin C foods like lemons and oranges have also been found to help block the growth and spread of cancer cells and may also be associated with a lower risk of cancer development.

Not only that, but vitamin C may also have some benefits when used alongside traditional cancer treatments. A large review of 76 studies revealed that administering vitamin C intravenously could improve time to relapse, reduce tumor size, enhance quality of life and decrease symptoms associated with chemotherapy, such as nausea, depression and fatigue.

7. Support Heart Health

Ranking as the leading cause of death, it’s estimated that cardiovascular disease accounts for nearly 32 percent of deaths around the world. Switching up your diet and lifestyle is one of the most effective ways to ward off heart-related issues, and some research even shows that including just a few servings per day of vitamin C foods could help reduce several risk factors to support a healthy heart.

One large study out of Finland concluded that people who took at least 700 milligrams of vitamin C daily had a 25 percent lower risk of developing heart conditions than people who did not take supplemental vitamin C.

Similarly, another study showed that taking just 500 milligrams of vitamin C daily significantly reduced both triglycerides and levels of bad LDL cholesterol, two major contributors to heart disease.

Vitamin C consumption also can protect blood vessel lining and help prevent permeability that can lead to serious heart problems and other inflammatory diseases.

Related: Malic Acid Benefits Energy Levels, Skin Health & More

Dosage

The recommended intake of vitamin C can vary by age and gender. Here are the recommended dietary allowances for vitamin C according to the National Institutes of Health:

• 0–6 months: 40 milligrams daily
• 7–12 months: 50 milligrams daily
• 1–3 years: 15 milligrams daily
• 4–8 years: 25 milligrams daily
• 9–13 years: 45 milligrams daily
• 14–18 years: 75 milligrams daily for males, 65 milligrams daily for females
• 19+ years: 90 milligrams daily for males, 75 milligrams daily for females

Individuals who smoke need an additional 35 milligrams of vitamin C daily. Vitamin C needs also increase in women who are pregnant and breastfeeding to 85 milligrams and 120 milligrams, respectively.

Vitamin C supplements are also available and can be found in vitamin C powder, tablet and capsule form. Possible vitamin C tablets benefits include increased immunity, better skin health and a reduced risk of deficiency.

However, unless advised by your healthcare professional, it’s often best to get your vitamin C from whole food sources rather than supplementation. Not only can these nutrient-dense foods provide an assortment of other important vitamins and minerals, but there is also a reduced risk of adverse side effects that may come with supplementation, like an increased risk of kidney stones in men.

Additionally, vitamin C foods are also typically rich in a wide array of other important nutrients, including fiber and antioxidants, as well as other vitamins and minerals. Therefore, it’s best to select natural sources of vitamin C instead of supplemental sources whenever possible to help meet your needs.

On the other hand, there seems to be no serious side effects even with high doses of vitamin C. With the exception of a slightly higher risk of kidney stones (in men only), most adults can safely take up to 2,000 milligrams per day of vitamin C and experience very mild stomach discomfort at most.

In terms of bioavailability, both seem to be roughly equivalent. According to one review published in the journal Nutrients, while some animal studies have shown a difference in the bioavailability of vitamin C foods vs. supplements, human studies have generally found that both are equally absorbed.

Recipes

Getting more vitamin C in your diet can be as easy as making an effort to eat extra servings of foods with the nutrient each day. The Office of Dietary Supplements indicates that people should get enough vitamin C simply by eating a variety of foods.

By switching up your menu to include more vitamin C fruits and veggies, it can be easy (and delicious) to meet your daily needs. Try adding a side salad full of vitamin C vegetables to one meal per day, or swap your sweet snacks for a fresh fruit salad instead.

Keep in mind, however, that it’s best to consume foods high in vitamin C raw instead of cooked whenever possible.

Research shows that cooking methods like boiling, simmering, sautéing, stir-frying and poaching can cause significant nutrient losses in foods with vitamin C. For example, one study showed that stir-frying broccoli slashed vitamin C content by 38 percent.

Looking for a few creative ways to spice up your meals and amp up your vitamin C intake? Here are a few recipes using some of the foods highest in vitamin C to help you meet your daily needs:

• Strawberry Kiwi Smoothie
• Honeydew Sorbet
• Roasted Brussels Sprouts with Apples & Pecans
• Buffalo Cauliflower Salad with Avocado Ranch
• Kale Chips

Risks and Side Effects

Vitamin C is not stored in the body, and excess amounts are excreted. As such, overdosing on this water-soluble vitamin is not generally a concern.

However, it is still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid adverse symptoms and vitamin C side effects, such as stomach upset and diarrhea.

A recent study also found a link between taking vitamin C supplements and kidney stones in men, reporting that supplementation resulted in a significantly higher risk of kidney stones. If you have a history of kidney stones, you should consider consulting with your doctor before starting supplementation, or simply try increasing your intake of vitamin C foods and drinks to meet your daily needs instead.

Vitamin C supplements may also interact with certain types of medications. In particular, they may interact with estrogen, protease inhibitors, certain anticoagulants, niacin and aluminum-containing medications, like phosphate binders. They’re also not recommended during cancer treatments, as they can interact poorly with some cancer treatment medications.

If you currently take any of these medications, talk to your doctor before starting supplementation.

Related: How Much Is Too Much Vitamin C?

Final Thoughts

• What does vitamin C do? Vitamin C is a water-soluble vitamin that acts as an antioxidant and plays a role in immune function, free radical reduction and more.
• Promising research suggests that increasing your intake of vitamin C could help promote collagen formation, enhance cancer treatment, boost immunity and decrease the risk of conditions like gout.
• What foods are high in vitamin C? Although it can be found in a number of healthy foods, the highest vitamin C foods are generally fruits and vegetables, such as bell peppers, kiwis, guavas and black currants.
• While supplementation is available, including a good variety of foods with vitamin C can help you easily meet your daily needs.
• Opt for raw instead of cooked when possible to maximize the vitamin C content of your favorite foods.

The post Top 20 Vitamin C Foods that Can Boost Immunity and Fight Disease appeared first on Dr. Axe.

Every one of us has both free radicals and antioxidants present inside of our bodies at all times. Some antioxidants are made from the body itself, while we must get others from our diets by eating high-antioxidant foods that double as anti-inflammatory foods.

Our bodies also produce free radicals as byproducts of cellular reactions. For example, the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells.

When certain types of oxygen molecules are allowed to travel freely in the body, they cause what’s known as oxidative damage, which is the formation of free radicals. When antioxidant levels in the body are lower than that of free radicals — due to poor nutrition, toxin exposure or other factors — oxidation wreaks havoc in the body.

The effect? Accelerated aging, damaged or mutated cells, broken-down tissue, the activation of harmful genes within DNA, and an overloaded immune system.

The Western lifestyle — with its ultra-processed foods, reliance on medications, and high exposure to chemicals or environmental pollutants — seems to lay the foundation for the proliferation of free radicals. Because many of us are exposed to such high rates of oxidative stress from a young age, we need the power of antioxidants more than ever, which means we need to consume antioxidant foods.

What Are Antioxidants?

What is an antioxidant, and why is it important? While there are many ways to describe what antioxidants do inside the body, one antioxidant definition is any substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products or remove potentially damaging oxidizing agents in a living organism.

Antioxidants include dozens of food-based substances you may have heard of before, such as carotenoids like beta-carotene, lycopene and vitamin C. These are several examples of antioxidants that inhibit oxidation, or reactions promoted by oxygen, peroxide and/or free radicals.

Antioxidants also help neutralize harmful free radicals to prevent the potential negative effects on health. Free radicals accumulate in the body due to oxidative stress, which can be caused by a number of different factors, including diet and lifestyle. Over time, free radicals can cause cell damage and contribute to the development of chronic disease.

Why are antioxidants good for you? Research suggests that when it comes to longevity and overall health, some of the benefits of consuming antioxidant foods, herbs, teas and supplements include:

• Slower signs of aging, including of the skin, eyes, tissue, joints, heart and brain
• Healthier, more youthful, glowing skin
• Reduced cancer risk
• Detoxification support
• Longer life span
• Protection against heart disease and stroke
• Less risk for cognitive problems, such as dementia
• Reduced risk for vision loss or disorders, like macular degeneration and cataracts
• Prevention of oxidation and spoilage

Types

The term “antioxidant” doesn’t actually refer to one specific compound but rather the activity of specific compounds in the body. There are many different types of antioxidants, including several antioxidant vitamins, minerals and polyphenols.

Most whole foods include a mix of the best antioxidants, making it easy to maximize the potential health benefits and fit a range of vitamins for the immune system into your diet.

Along with other compounds on the list of antioxidants, vitamin C antioxidants are highly effective at neutralizing free radicals to protect against disease. Other vitamins and minerals that have powerful antioxidant properties include vitamin A, vitamin E, manganese and selenium.

Other antioxidants include lycopene, carotenoids, lutein, zeaxanthin, anthocyanins, quercetin, glutathione and flavonoids (like rutin).

Benefits

1. Slow the Effects of Aging by Reducing Free Radical Damage

As described above, the single most important benefit of antioxidants is counteracting free radicals found inside every human body, which are very destructive to things like tissue and cells. Free radicals are responsible for contributing to many health issues and have connections to such diseases as cancer and premature aging of the skin or eyes.

The body uses antioxidants to prevent itself from the damage caused by oxygen. Electrons exist in pairs; free radicals are missing an electron. This is their weapon of sorts. They “react” with just about anything they come into contact with, robbing cells and compounds of one of their electrons.

This makes the effected cell or compound unable to function and turns some cells into “electron-seeking muggers,” leading to a chain reaction in the body and the proliferation of free radicals. Free radicals then damage DNA, cellular membranes and enzymes.

2. Protect Vision and Eye Health

The antioxidants vitamin C, vitamin E and beta-carotene have all been shown to have positive effects on preventing macular degeneration symptoms, or age-related vision loss/blindness. Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins, found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.

These antioxidants are believed to be easily transported around the body, especially to the delicate 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, lutein and zeaxanthin are the only two (macular carotenoids) that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging. Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity.

Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes (also great sources of the antioxidant resveratrol), may be especially beneficial at supporting vision into older age.

3. Reduce the Effects of Aging on the Skin

Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants.

Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet.

Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.

4. Help Prevent Stroke and Heart Disease

Since antioxidants help prevent damage of tissues and cells caused by free radicals, they’re needed to protect against heart disease and stroke. At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be.

The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.

However, when it comes to heart health, certain studies have found that using vitamin E or beta-carotene supplements should be “actively discouraged” because of the increase in the risk of heart-related mortality, so consult a health professional when it comes to vitamin E or carotene supplementation.

5. May Help Reduce Risk of Cancer

Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis (destruction) of cancer cells.

Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment.

Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer.

However, there’s evidence indicating that the benefits of chemicals like retinoic acid are safest when obtained from cancer-fighting foods naturally, rather than supplements.

6. Can Help Prevent Cognitive Decline

Oxidative stress is believed to play a central role in the pathogenesis of neurodegenerative diseases, but a nutrient-dense diet full of brain foods seems to lower one’s risk. The Journal of the American Medical Association of Neurology reports that higher intake of foods rich in antioxidants, such as vitamin C and vitamin E, may modestly reduce long-term risk of dementia and Alzheimer’s.

Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet, have better protection over cognition.

7. May Protect Against Diabetes

In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.

Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress.

High-Antioxidant Foods

Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly (based on research from a broad number of sources), below are some of the top antioxidant foods by weight:

• Goji berries: 4,310 ORAC score
• Wild blueberries: 9,621 ORAC score
• Dark chocolate: 20,816 ORAC score
• Pecans: 17,940 ORAC score
• Artichokes (boiled): 9,416 ORAC score
• Elderberry: 14,697 ORAC score
• Kidney beans: 8,606 ORAC score
• Cranberries: 9,090 ORAC score
• Blackberries: 5,905 ORAC score
• Cilantro: 5,141 ORAC score

The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods.

Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:

• tomatoes
• carrots
• pumpkin seeds
• sweet potatoes
• pomegranates
• strawberries
• kale
• broccoli
• grapes or red wine
• squash
• wild-caught salmon

Try to consume at least three to four servings daily of these antioxidant-rich foods (even more is better) for optimal health.

High-Antioxidant Herbs

Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease.

Many of these herbs/spices are also available in concentrated essential oil form. Look for 100 percent pure (therapeutic grade) oils, which are highest in antioxidants:

1. Clove: 314,446 ORAC score
2. Cinnamon: 267,537 ORAC score
3. Oregano: 159,277 ORAC score
4. Turmeric: 102,700 ORAC score
5. Cocoa: 80,933 ORAC score
6. Cumin: 76,800 ORAC score
7. Parsley (dried): 74,349 ORAC score
8. Basil: 67,553 ORAC score
9. Ginger: 28,811 ORAC score
10. Thyme: 27,426 ORAC score

Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily.

High-Antioxidant Supplements

The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. While it’s always ideal, and usually more beneficial, to get antioxidants or other nutrients directly from real food sources, certain types may also be helpful when consumed in supplement form.

If you’re generally healthy and eat a varied diet, you might not benefit much from taking antioxidants supplements. However, if you’re at risk for something like vision loss or heart disease, talk to your health professional about whether the following antioxidant supplements in proper doses (and with a healthy lifestyle) might be helpful:

1. Glutathione

Glutathione is considered the body’s most important antioxidant because it’s found within the cells and helps boost activities of other antioxidants or vitamins. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells.

Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation.

2. Quercetin

Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term.

Amounts up to 500 milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis.

3. Lutein

Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements. Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers.

4. Vitamin C

Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems.

5. Resveratrol

Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries. It’s a polyphonic bioflavonoid antioxidant that’s produced by these plants as a response to stress, injury and fungal infections, helping protect the heart, arteries and more.

6. Astaxanthin

Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD.

7. Selenium

Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water. Selenium benefits adrenal and thyroid health and helps protect cognition.

It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma.

8. Chlorophyll

Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress. It’s found in things like spirulina, leafy green veggies, certain powdered green juices and blue-green algae.

Preserving Antioxidant Levels

Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels.

One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss. Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels.

Some antioxidant vitamins are especially prone to nutrient loss with cooking.

Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water. For this reason, cooking food in water with methods like boiling can cause a huge reduction in antioxidant content.

However, not all compounds on the antioxidants list are affected in the same way by cooking. For example, one study found that consuming tomatoes cooked in olive oil significantly enhanced levels of lycopene in the blood by up to 82 percent compared to a control group.

Similarly, another study in British Journal of Nutrition showed that stir-frying carrots significantly boosted the absorption of beta-carotene.

Precautions

Just like any other supplement, it doesn’t seem that it’s beneficial or even necessarily safe to consume high doses of antioxidants in supplement form. For example, because during exercise oxygen consumption can increase by a factor of more than 10, taking high doses of antioxidants might interfere with proper exercise recovery.

Other research has shown that high-dose antioxidant supplementation may interfere with the cardiovascular benefits of exercise, could have negative effects on the body’s natural anti-cancer activities and may affect how the body balances levels of different chemicals and nutrients on its own.

When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects.

To be safe, always follow directions carefully and speak with your health professional if you’re unsure of whether or not a supplement is right for you.

Final Thoughts

• What do antioxidants do, and how do antioxidants work? The official antioxidants definition is any substance that inhibits oxidation, which helps prevent free radical formation and protect against disease.
• The term refers to compounds that act as antioxidants, meaning that it includes a wide range of vitamins and minerals as well as other compounds like flavonoids, quercetin and rutin.
• Some of the top foods high in antioxidants include goji berries, wild blueberries, dark chocolate and pecans. However, they can also be found in a variety of other fruits, vegetables and herbs as well.
• What are the benefits of antioxidants, and what are antioxidants good for? Potential antioxidant benefits include improved vision, better brain health, a reduced risk of cancer, enhanced heart health and decreased signs of aging.
• Fortunately, there are plenty of simple ways to increase your antioxidants, which makes it easy to get enough of these important compounds in your daily diet.

The post High-Antioxidant Foods, Herbs & Supplements: Why You Need More appeared first on Dr. Axe.

Vitamin A plays a critical role in multiple areas of the body, including the eyes, brain, skin, lungs, kidneys and more. What are good sources of vitamin A? Some vitamin A foods include carrots, sweet potatoes and organ meats.

Many people don’t realize that vitamin A from plants (provitamin A) is not the same thing as active/preformed vitamin A (retinol). In the body, active vitamin A is present as retinol, which is bound to a fatty acid. Beta-carotene, the type found primarily in plants, needs to first be converted to active vitamin A in order to be utilized by the body. This takes place in the intestinal mucosa and the liver.

Many times the full amount of vitamin A found in a plant food is not converted to active vitamin A, especially if someone has poor gut health that makes conversion difficult. This is one reason why it’s recommended to consume a varied diet that includes some animal sources of active vitamin A, since these are easier for the body to use.

It’s also an example of why it’s so important to heal gut issues like leaky gut syndrome, inflammatory bowel disease or irritable bowel syndrome — since these types of digestive issues may block your body’s ability to make good use of healthy vitamin A-rich foods.

What Is Vitamin A?

Vitamin A is a fat-soluble vitamin that has immune-enhancing, antioxidant properties, meaning it helps reduce free radical damage (or oxidative stress). What does it mean to be a fat-soluble vitamin? Vitamin A and other fat-soluble vitamins have the ability to travel through fat and be stored inside body fat or organs, including the liver. They can also penetrate through cells, unlike water-soluble vitamins.

Vitamin A can take one of three forms in the human body: retinol, retinal and retinoic acid. How do you get vitamin A from your diet? From eating both plant and animal-derived whole foods, which provide two different forms of vitamin A.

The two primary forms of vitamin A obtained from foods are beta-carotene (found in certain plant foods, especially those that are orange, red and yellow) and active vitamin A, also called retinol (found in certain animal foods like eggs and offal, or organ meats).

Top Foods

What foods are rich in vitamin A? When it comes to plant foods with vitamin A, a good rule of thumb is that fruits and veggies that are orange, yellow or red have a high likelihood of providing vitamin A.

In terms of animal foods rich in vitamin A, those that naturally have a higher fat content (such as eggs, butter, liver or full-fat dairy) are more likely to provide vitamin A since it’s a fat-soluble vitamin.

Below is a vitamin A foods list that includes the best dietary sources:

1. Winter/butternut squash

1 cup, cooked cubes: 22,869 international units (457 percent DV)

2. Sweet potato

1 medium, cooked potato: 21,907 international units (438 percent DV)

3. Kale

1 cup, chopped: 10,302 international units (206 percent DV)

4. Carrots

1 medium raw carrot: 10,190 international units (204 percent DV)

5. Beef Liver

1 ounce: 8,881 international units (178 percent DV)

6. Spinach

1 cup raw: 2,813 international units (56 percent DV)

7. Dried apricots

1 ounce: 1,009 international units (20 percent DV)

8. Broccoli

1 cup raw: 567 international units (11 percent DV)

9. Butter

1 tablespoon: 350 international units (7 percent DV)

10. Egg yolks

1 large egg: 245 international units (5 percent DV)

Other healthy vitamin A foods include cod liver oil, red bell peppers, raw whole milk (full-fat) and cheeses, mangos, tomatoes, cantaloupe, green peas, papaya, peaches, oatmeal, and spices/herbs like basil and paprika.

Benefits

• Protect eye health
• Support immunity
• Relieves inflammation
• Supports skin health internally and externally
• Cancer fighting
• Supports reproductive health
• Boosts bone health
• Reduces cholesterol

Recommended Amounts

How much vitamin A do you need each day? The amount of vitamin A you need depends on your age, current health and reproductive status (for example, if you’re a woman who is pregnant or breastfeeding).

The recommended daily allowance for vitamin A is 900 micrograms a day for adult men and 700 micrograms a day for adult women. Adults need between 700–900 micrograms of “retinol activity equivalents” (RAE) per day.

Sometimes you will see vitamin A content listed as international units (IU), not micrograms RAE. According to the National Institutes of Health, “Converting between IU and mcg RAE is not easy. A varied diet with 900 mcg RAE of vitamin A, for example, provides between 3,000 and 36,000 IU of vitamin A depending on the foods consumed.”

Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth.

Not only do people get vitamin A from foods in their diets, but many also get some provitamin A from dietary supplements, usually in the form beta-carotene, which must be converted once consumed.

Risks and Side Effects

Should you be concerned about vitamin A toxicity if you eat lots of foods rich in vitamin A? It’s very unlikely that you’d experience toxicity simply from eating vitamin A foods, although it is possible to obtain too much vitamin A from supplements. Studies have found that taking high levels of supplemental vitamin A (usually in beta-carotene form) does not necessarily provide benefits, including for preventing cancer, so this should be avoided.

Symptoms of vitamin A toxicity can include dry skin, joint pain, vomiting, headaches and confusion. Vitamin A supplements may interact with some birth control pills, blood thinners (like Coumadin), acne medicines (like Accutane), cancer treatments and many other drugs.

Because vitamin A can be stored in your liver and fat, it can be hard for your body to get rid of excess vitamin A that it doesn’t need, causing it to accumulate. The healthier way to obtain this vitamin is from natural vitamin A foods.

Although recent studies suggest that expectant mothers can benefit from consuming vitamin A, which dramatically reduced the mother and infant mortality rates in the research, too much can be toxic to developing fetuses. Pregnant women should not take very high doses of vitamin A and should talk to their doctors if they have concerns about supplements they are taking.

Final Thoughts

• Vitamin A is found in both plant and animal-derived whole foods. The two primary forms of vitamin A obtained from foods are beta-carotene (found in orange, red and yellow colored) and active vitamin A, also called retinol.
• Some of the top vitamin A foods include carrots, sweet potatoes, kale, spinach, berries, apricots, papaya, cantaloupe, mangoes, eggs, butter, raw milk and cheeses, cod liver oil and organ meats like liver.
• Benefits of foods high in vitamin A include maintaining healthy vision, supporting neurological health, protecting skin, helping with fetal growth and development, and supporting reproductive health.

The post Vitamin A Foods: Benefits for the Eyes & Skin appeared first on Dr. Axe.

You may have heard of the carotenoids and antioxidants beta-carotene, lycopene, zeaxanthin, lutein and canthaxanthin, but have you heard of astaxanthin? As one of the most potent carotenoids and antioxidants found in nature, astaxanthin benefits many aspects of health, from diminishing wrinkles to upgrading your workout routine.

This powerful pigment provides certain types of seafood a red-orange hue and has been shown to support healthy vision, promote brain and heart health, and even increase male fertility. Best of all, it’s easy to incorporate in your diet and can be easily found in a wide range of nutritious whole food sources.

So let’s examine more about astaxanthin and learn how to get the most astaxanthin benefits you can from your diet.

What Is Astaxanthin?

Astaxanthin is a type of carotenoid, which is a natural pigment found in a variety of foods. In particular, this beneficial pigment lends its vibrant red-orange color to foods like krill, algae, salmon and lobster. It can also be found in supplement form and is also approved for use as a food coloring in animal and fish feed.

This carotenoid is often found in chlorophyta, which encompasses a group of green algae. Some of the top sources of astaxanthin include haematococcus pluvialis and the yeasts phaffia rhodozyma and xanthophyllomyces dendrorhous.

Often dubbed the “king of carotenoids,” research shows that astaxanthin is one of the most powerful antioxidants in nature. In fact, its ability to fight free radicals has been shown to much higher than vitamin C, vitamin E and beta-carotene.

Is astaxanthin good for inflammation? Yes, in the body, its antioxidant properties are believed to help protect against certain types of chronic disease, reverse skin aging and alleviate inflammation.

Although studies in humans are limited, current research suggests that astaxanthin benefits brain and heart health, endurance and energy levels, and even fertility. This is especially true when it is esterified, which is the natural form when astaxanthin biosynthesis takes place in microalgae, as displayed in animal studies.

Benefits

1. Improves Brain Health

As you get older, the risk of developing neurodegenerative disorders like Alzheimer’s or Parkinson’s disease continues to increase. These conditions, which are characterized by the progressive loss of neurons in the brain, can lead to symptoms like memory loss, confusion, tremors, agitation and anxiety.

A good amount of emerging research has found that astaxanthin benefits brain health by preserving cognitive function. In one 2016 animal study, for example, supplementation with astaxanthin increased the formation of new brain cells and enhanced spatial memory in mice. A review published in GeroScience also noted that the neuroprotective properties of astaxanthin may be due to its ability to reduce oxidative stress and inflammation.

Coconut oil, avocados, walnuts and beets are just a few examples of other brain foods that boost focus and memory.

2. Protects Your Heart

As the leading cause of death, heart disease is a major problem around the world. While there are many potential causes of heart disease, oxidative stress and inflammation are believed to be front and center more often than not.

According to a review out of Australia, there have been at least eight clinical studies measuring the effects of astaxanthin that have shown that astaxanthin supplementation may lower markers of both inflammation and oxidative stress. Another review published in the journal Marine Drugs suggested that astaxanthin could protect against atherosclerosis, which is the buildup of fat and cholesterol in the arteries.

Of course, a healthy diet containing astaxanthin is just one piece of the puzzle. Minimizing your stress levels, getting in plenty of physical activity and cutting out ultra-processed foods are also key factors to keep your heart in tip-top shape.

3. Helps Skin Health

In addition to boosting brain and heart health, astaxanthin benefits skin health as well. Studies show that it can both improve the overall appearance of skin and may also be able to treat certain skin conditions.

One 2009 study showed that combining oral supplementation and topical application of astaxanthin improved wrinkles, age spots, skin texture and moisture content of the skin. Similarly, an animal study published in PLoS One also found that astaxanthin was able to significantly improve symptoms of atopic dermatitis in mice.

In addition, astaxanthin protects “against UV-induced skin deterioration and helps maintain healthy skin in healthy people,” according to a randomized, double-blind, placebo-controlled trial in healthy study participants.

For best results, use astaxanthin in combination with a natural skin care routine, including other ingredients like tea tree oil, apple cider vinegar and shea butter.

4. Eases Inflammation and Improves Immunity

Inflammation is an important part of the body’s immune response. Chronic inflammation, on the other hand, can contribute to conditions like diabetes, cancer and heart disease.

Many studies have found that astaxanthin can reduce markers of inflammation in the body. This could have far-reaching benefits and may even reduce the risk of certain types of chronic disease.

In fact, a review out of China even reported that astaxanthin could have anticancer effects and may help prevent the proliferation and spread of cancer cells. However, further research in humans is needed to understand how astaxanthin may affect inflammation and disease in humans.

Not only does this antioxidant help to temper all-body inflammation, it also helps to enhance immunity. A 2010 randomized, controlled trial found that supplementation with astaxanthin increased the immune response of subjects as it also reduced oxidative stress, including one specific marker of DNA damage that could potentially translate to disease later in life.

Other high-antioxidant foods that can help relieve inflammation and ward off disease include turmeric, ginger, dark chocolate and blueberries.

5. Enhances Your Workout

Whether you’re looking to kick up your workout routine or give your energy levels a boost at the gym, an extra dose of astaxanthin may be able to help. Studies show that it may have multiple beneficial effects when it comes to upping exercise performance and preventing injury.

One animal study published in the journal Biological & Pharmaceutical Bulletin, for instance, found that astaxanthin supplementation improved swimming endurance in mice. A study in 2011 published in the International Journal of Sports Medicine also found that astaxanthin improved cycling time trial performance among 21 competitive cyclists. Meanwhile, another animal study in Japan showed that astaxanthin was even able to help prevent exercise-induced muscle damage in mice.

Want to boost your work out even more? Check out these post-workout meals that can help supply your body with the nutrients it needs after hitting the gym.

6. Boosts Male Fertility

It’s estimated that infertility affects about 15 percent of couples worldwide, with male infertility contributing to up to 50 percent of cases. Hormonal imbalances, problems with ejaculation and varicocele, or the swelling of the veins in the scrotum, are all common causes of male infertility.

Promising research has found that astaxanthin benefits male fertility and may help improve sperm quality. A small study conducted at Ghent University Hospital actually found that astaxanthin improved the movement of sperm cells and enhanced the ability of sperm to fertilize eggs. Additionally, men treated with astaxanthin achieved higher rates of pregnancy compared with a placebo group.

7. Supports Healthy Vision

Eye problems like macular degeneration and cataracts are common concerns associated with aging. These conditions can cause a wide array of symptoms, ranging from blurry vision to complete vision loss.

So, what does astaxanthin do for your eyes? Fortunately, several studies have found that astaxanthin can improve the health of the eyes and help maintain 20/20 vision.

A 2008 animal study showed that astaxanthin helped protect retinal cells against oxidative damage. Another study comprising 48 adults complaining of eye strain found that a supplement containing several nutrients, including astaxanthin, helped reduce symptoms of eye fatigue.

In addition to astaxanthin, other important eye vitamins include lutein, zinc, vitamin A and zeaxanthin.

8. Improves Cognitive Function

Many antioxidants have a reputation for improving cognition, which isn’t that surprising. After all, reducing oxidative stress allows many parts of the body to function more efficiently.

Astaxanthin is no exception — a randomized, controlled trial published in 2012, involving 96 subjects, reported a significant improvement in cognition after being supplemented with the antioxidant for 12 weeks.

Foods

To maximize the absorption and health benefits of astaxanthin, it’s best to get your daily dose by incorporating whole food sources into your diet. Primarily found in seafood, there are a variety of ways for you to get in plenty of this beneficial antioxidant.

A few of the best sources of astaxanthin include:

• Wild-caught sockeye salmon
• Krill
• Algae
• Red trout
• Lobster
• Crab
• Shrimp
• Crawfish
• Salmon roe
• Red seabream

Supplement Recommendations

Don’t eat these type of fish? No problem! Astaxanthin is also available in a natural supplement form. It is carefully extracted from astaxanthin-rich algae and converted into convenient capsule form to help you get in a concentrated dose quickly and easily.

Be sure to look for natural astaxanthin extract rather than the synthetic variety of astaxanthin containing additives to maximize the health benefits.

Thanks to its increasing popularity, you can easily find astaxanthin supplements at most pharmacies and health food stores. It is also available through many online retailers if you have trouble finding it in your area.

Be sure to look for a brand that uses natural astaxanthin derived from microalgae rather than synthetic astaxanthin. According to a study published in Nutrafoods, natural astaxanthin is 20 times more effective at eliminating free radicals than synthetic astaxanthin, and according to the researchers, the artificial variety “may not be suitable as a human nutraceutical supplement.”

Popular brands of naturally derived astaxanthin include BioAstin and Puritan’s Pride. It can also be found in some other supplements, such as krill oil, some omega-3 formulations and Arctic Ruby Oil.

People begin adding astaxanthin to their diets or taking supplementation for many different reasons. Some start it to boost fertility while others hope to support better brain function. Other potential astaxanthin uses include improving skin health and reducing inflammation.

Dosage

At this point, you may be wondering: “How much astaxanthin should I take?”

If you’re getting it from whole food sources, you should try incorporating a few servings of astaxanthin-rich foods into your diet per week. These foods are especially beneficial because most provide an array of important nutrients in addition to astaxanthin, such as vitamins, minerals and omega-3 fatty acids.

In supplement form, it has been studied and proven safe in doses of 4 to 40 milligrams daily for 12 weeks. However, the recommended dosage is four to eight milligrams, one to three times per day with your meals. Initially, it’s best to start with a low dose and work your way up to assess your tolerance.

Side Effects and Risks

The amount of astaxanthin found in whole food sources is generally safe and can be consumed with minimal risk of side effects.

In supplement form, however, it has been associated with some mild adverse symptoms. If you do experience any negative side effects, consider decreasing your dosage or discontinuing use.

Note that these symptoms are most likely to occur when taking a high dose of astaxanthin rather than a low supplement dose or including a serving or two of astaxanthin-rich foods in your diet.

Some of the most commonly reported astaxanthin side effects include:

• Increased skin pigmentation
• Altered hormone levels
• Hair growth
• Reduced calcium blood levels
• Decreased blood pressure
• Changes in sex drive
• Stomach pain
• Increased bowel movements
• Red stool color

Additionally, because research is limited on the safety of astaxanthin supplements in women who are pregnant or breastfeeding, it’s best to stay on the safe side and stick to food sources to get your daily dose.

History

Despite being associated with a long list of health benefits, astaxanthin found itself at the center of controversy just over a decade ago.

Astaxanthin is the pigment that gives seafood like lobster, shrimp and crab that characteristic red hue. It’s also responsible for providing that perfect pink color you might notice when picking out a fresh slab of salmon. Wild salmon obtain this carotenoid naturally from their diet of shrimp and small fish. Farmed salmon, on the other hand, are lacking in this important carotenoid as they follow a diet composed primarily of fish meal and oils, giving them a grayish hue.

To mimic the attractive pink color found in wild salmon, food manufacturers began adding synthetic astaxanthin to the feed of farmed salmon. The only problem? They weren’t disclosing it. Thanks to a 2003 lawsuit, however, grocers are now required to inform consumers when color has been added artificially to salmon.

However, the synthetic astaxanthin may not be quite as stellar for your health. Studies indicate that to really take advantage of the health benefits of astaxanthin, opt for wild-caught salmon and avoid salmon that is farmed or artificially colored. Not only is wild salmon naturally higher in this important carotenoid, but it’s also been shown to be safer for consumption and contain fewer contaminants.

Final Thoughts

• Astaxanthin is a type of carotenoid found naturally in wild-caught salmon, red trout, krill, algae, lobster, crab and shrimp.
• Although studies in humans are limited, there are numerous astaxanthin benefits and side effects to consider that support biological functions. Research shows that it may be able to help improve brain, skin and heart health, support better vision, boost male fertility, increase endurance and reduce inflammation.
• Potential side effects that may occur with supplementation include hormone changes, increased skin pigmentation, hair growth and altered levels of calcium.
• Adding it into your diet or incorporating a natural supplement can be a powerful way to improve several aspects of health thanks to the axtaxanthin benefits this antioxidant provides.

The post Astaxanthin Benefits for the Skin, Brain, Heart & Muscles appeared first on Dr. Axe.

Because vitamin D plays many important roles related to maintaining overall health, especially those involved in bone health and immune function, it’s important to know whether you’re getting enough of this nutrient. Health care providers use the vitamin D 25 hydroxy test to do just this: to determine if someone could benefit from consuming more vitamin D or, less often, to check if someone is taking too much vitamin D in supplement form.

While sunlight exposure is the best way to maintain normal vitamin D levels, we know that many children and adults don’t spend enough time in the sun regularly, and therefore, deficiencies are common. This is why the vitamin D hydroxy test is performed relatively often to screen for abnormal levels.

What Is the Vitamin D 25 Hydroxy Test?

The vitamin D 25 hydroxy test is used to measure your vitamin D level, or how much vitamin D is currently in your body. It’s considered the most accurate test for this purpose.

It measures the active type of vitamin D in your blood, which is the type that your body makes after being exposed to the sun or converts once you consume foods and supplements with vitamin D.

This type of test involves drawing a sample of blood, usually from a vein in someone’s arm. It can be done at a doctor’s office or laboratory and is relatively simple and straightforward.

Other names that this procedure goes by include: 25-hydroxyvitamin D, 25(OH)D, cholecalciferol test, ergocalciferol test, calcidiol test, vitamin D2 test or vitamin D3 test.

Purpose of the Test

The main point of the vitamin D 25 hydroxy test is to determine if someone is deficient in vitamin D or not. This way, it can be determined if supplementing with vitamin D would be helpful.

Most often it’s performed on people who are suspected to be lacking vitamin D, such as older adults or those showing signs of vitamin D deficiency — which can include fatigue, poor immune function, bone pain, weakness and depression.

People who are most likely to receive this test include:

• Those with a history of low vitamin D levels
• Those who have had osteoporosis
• Pregnant women
• Infants being breastfed if their moms are lacking vitamin D
• Those with darker skin, considering it’s harder for darker skin to produce enough vitamin D from sunlight exposure
• Older adults over the age of 65 who are more prone to deficiency
• People living in dark, cold climates where there’s limited sunshine
• Those who are obese
• People who have had weight loss/bariatric surgery
• Anyone taking certain medicines, such as phenytoin
• People who have problems absorbing vitamins normally, such as those with digestive disorders

Procedure

If you visit your doctor or a lab to have the test done, expect to have one to two small vials of blood taken. This shouldn’t be very painful and doesn’t take very long.

Normally you won’t need to fast (abstain from eating) before the test, but check with your doctor or the laboratory beforehand just in case.

Afterward your arm may feel a bit sore for one to two days, but this is normal and should go away on its own.

Results/What’s Considered Normal?

Experts consider there to be a range of normal vitamin D levels, which are measured in nanograms per milliliter (or ng/mL).

A normal level is considered between 20 and 50 ng/mL, however between 30 and 40 ng/mL may be even more ideal.

Different laboratories use different ranges, so always read all the information that’s given to you. You can also ask the lab or your doctor about your results.

When you have a vitamin D hydroxy test performed, your result might list different types of vitamin D. These include:

• Vitamin D3 (or cholecalciferol), which is the vitamin D that your own body makes.
• Vitamin D2 (or ergocalciferol), which is the type you absorb from foods and some supplements.

When these two types are combined, the goal is to be within the normal range listed above.

What if your results are abnormal?

It’s not very common to have abnormally high levels of vitamin D (called hypervitaminosis D). It’s much more common to have lower-than-normal levels, which can indicate a  deficiency.

If your test results showed that you lack vitamin D, this might be due to:

• Lack of sun exposure or wearing SPF whenever you’re in the sun, which blocks vitamin D from being produced by your body
• Not enough vitamin D from the foods you eat, such as a lack of fish, fortified dairy and eggs
• Use of certain medicines, including phenytoin, phenobarbital and rifampin
• A malabsorption issue, such as due to a digestive problem or liver or kidney disease

Risks

This test is not very risky overall, assuming you don’t have an active infection or blood disorder. Always tell your provider or the lab if you have a history of excessive bleeding, infections, issues with blood clotting or feelings of lightheadedness when having blood taken.

It’s best to speak with your health care provider if your results indicate that you have either too much or too little vitamin D in your blood. You might benefit from supplementing, ideally with vitamin D3 (the more absorbable type), if you’re not getting enough from the sun and/or your diet.

If your results show that your levels are currently too high, there’s a good chance this is due to you taking supplements in high doses. Avoid taking supplements for several weeks, and consider getting tested again — then stick to a lower dose (or ask your doctor about which dose is best).

Because abnormally high levels over a long period of time can cause damage to some organs, it’s important not to take too much in supplement form for too long.

Conclusion

• The vitamin D 25 hydroxy test measures your level of vitamin D to determine if it’s abnormal or normal. It’s a blood test that uses a sample of blood taken from the arm.
• It’s much more common to be lacking this nutrient, since we get it from sunlight exposure and limited food sources, yet many people don’t spend much time in the sun.
• If your results show low levels, you likely need more sunlight, vitamin D foods, and possibly supplements. (Vitamin D3 is the most absorbable.)
• Talk to your doctor about steps you should take if your level is outside of the normal range, such as changing your supplement dosage or addressing a malabsorption issue.

The post Vitamin D 25 Hydroxy Test: Purpose, Procedure & Results appeared first on Dr. Axe.

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When it comes to reaping the many benefits of vitamin D, you may be wondering, “How much vitamin D per day should I take?”

Vitamin D is now one of the most widely consumed supplements. Many people take it daily because vitamin D deficiency is very common and also a real concern— considering that this nutrient assists in absorption of minerals like calcium, aids in bone health, boosts immune function, supports growth and development, and much more.

The optimal amount of vitamin D to take in supplement form depends on a number of factors — for example, if you’re already deficient in vitamin D, your diet, age, health status, where you live and so on.

As you can see, answering the question of how much vitamin D I should take isn’t necessarily cut and dry. Let’s look below at how to determine the best dosage for you in order to maintain optimal levels and figure out how much vitamin D per day you should get.

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin that has many roles throughout the body, some of which include:

• Helping calcium be absorbed into the bones and preventing fractures, bone loss, etc.
• Managing blood sugar levels and normalizing insulin secretion
• Regulating blood pressure, cholesterol levels and inflammation
• Controlling release of parathyroid hormone
• Supporting the immune system by preventing prolonged or excessive inflammatory responses
• Facilitating brain function and preventing mood disorders, including depression and seasonal affective disorder
• Regulating sex hormone production, including testosterone levels
• Improving nerve and muscle function
• Reducing the risk for many types of cancer by influencing cell differentiation and tumor growth

Vitamin D is unique because our bodies make most of it on their own when exposed to the sun, rather than getting vitamin D from foods. When UV-B sunshine rays land on the skin, a substance in the skin called 7-dehydrocholesterol is literally converted into vitamin D3.

There’s evidence that vitamin D may help defend against many symptoms and conditions, including heart disease, cancer, diabetes, bone loss and depression.

On the other hand, vitamin D deficiency is correlated with an increased risk of many common health conditions. About 1 billion people worldwide have vitamin D deficiency, according to scientific studies and reviews.

Vitamin D deficiency symptoms can be linked to the following health problems:

• fatigue
• osteoporosis
• heart disease
• high blood pressure
• cancer
• autoimmune diseases
• depression
• insomnia
• arthritis
• diabetes
• asthma
• chronic pain
• infectious diseases
• and more

Vitamin D Deficiency Stats

A high percentage of adults, somewhere between 50 percent and upward of 90 percent depending on ethnicity and location, are believed to be at least somewhat deficient in vitamin D.

If you spend little time outdoors in the sun, have dark skin, are over the age of 70 or live in northern regions of the world where there’s less sunshine year-round, then you’re more likely to experience vitamin D deficiency symptoms.

Your need for vitamin D and your risk for deficiency go up if any of these factors apply to you:

• You know you’re already deficient in vitamin D
• You have dark skin
• You’re an older adult over 70 (since the production of vitamin D from the skin decreases with age) — infants, children and older adults are all at risk for low vitamin D
• You spend little time outdoors or always wear sunscreen when exposed to sunlight
• You’re a shift worker, health care worker or another “indoor worker,” which means you get little outdoor time and sunlight exposure
• You’re overweight or obese (since vitamin D can accumulate in body fat)
• You are a nursing home resident or hospitalized patient
• You have a health condition, such as celiac disease, Crohn’s disease or cystic fibrosis, that interferes with absorption and processing of vitamin D in the intestines, kidneys or liver
• Breast-fed infants are also at risk for vitamin D deficiency, which is why supplementing is recommended

How Much Vitamin D Per Day Should You Take?

Below are general recommendations for supplementing with vitamin D3 if you’re wondering how much vitamin D should I take:

• Children younger than 5: Up to 35 units per pound/day can usually be safely taken.
• Children ages 5–10: About 400 IU daily. Up to 2,500 units/day can usually be safely taken.
• Adults/pregnant women/breast-feeding women: Between 600–800 IU per day. Up to 5,000 units/day can be safely taken.

How much vitamin D should women take per day?

According to the U.S. Department of Agriculture and National Institutes of Health, the standard recommendation of vitamin D that adult women should take in order to prevent deficiency is between 600 to 800 international units per day, depending on age.

The exact number is debatable, and some experts feel that a higher dose of vitamin D, around 2,ooo to 5,000 IU per day, may be more beneficial.

How much vitamin D should men take per day?

The standard recommendation for adult men is also between 600 to 800 IU of vitamin D per day. Adults over 70 should supplement with more, at least 800 IU per day, while younger adults need at least 600 IU daily.

Is it OK to take vitamin D every day?

Yes, assuming you don’t take high doses that exceed 5,000–10,000 IU/day.

How much vitamin D should I take if I’m deficient?

If a blood test reveals that you’re low in vitamin D, you can either take smaller doses for a long period of time to bring your level up, such as 5,000 to 10,000 IU per day, or a high dose administered over the course of several weeks.

For adults with low vitamin D levels, the Endocrine Society recommends taking at least 1,500–2,000 IU per day.

If you’re taking a very high dose all at once, such as more than 40,000 IU, then it’s possible that vitamin D side effects may occur due to “vitamin D toxicity.”

The best thing to do is talk with your doctor about supplementing with higher doses of vitamin D if you are severely deficient or have a very low level according to a blood test.

How much vitamin D should I take for depression?

There’s some evidence that low vitamin D levels are linked with depression, although this doesn’t mean that vitamin D deficiency causes depression.

Rather, it’s speculated that people who don’t spend much time outside or eat vitamin D foods may also be more likely to develop depression.

The dosages of vitamin D used in studies that have focused on depression have varied, typically between 600 IU/day (the standard recommendation) to 4,000 IU/day.

How much vitamin D should I take to lose weight?

Taking vitamin D won’t necessarily lead to weight loss, but deficiency in vitamin D has been linked to a higher risk for obesity.

Researchers believe that vitamin D may help prevent obesity in a number of ways, such as by regulating hormones and neurotransmitters, including hunger hormones, serotonin and testosterone.

The goal should be to maintain adequate blood levels of vitamin D, which means taking at least 600 IU daily and possibly higher doses (5,000 to 6,000 IU/day) if needed.

Is the best time to take vitamin D the morning or night?

Taking vitamin D supplements with a meal may help with absorption, however there isn’t solid evidence that supplements work better when taken at certain times. Some researchers advocate taking vitamin D in the morning in order to prevent any side effects that may disturb sleep.

Optimal Blood Levels

To find out if you have a normal amount of vitamin D in your body of if you’re deficient, your doctor can order a blood test called a 25-hydroxy vitamin D test.

• Vitamin D levels should be above 20 nanograms (ng) per milliliter (mL) of blood, which indicates that you aren’t suffering from severe vitamin D deficiency.
• A level of 50+ ng/mL indicates a good level of vitamin D, while 30–50 ng/mL means you want to supplement with vitamin D, work on spending more time in the sun and add vitamin D foods into your diet.
• “Subclinical” vitamin D deficiency is thought to be very common. It is defined as a lower than normal vitamin D level that has no visible signs or symptoms. Levels below 30 ng/mL indicate vitamin D insufficiency.
• A level less than 20 to 30 ng/mL means you are very deficient and definitely want to take immediate action to bring those levels up.
• On the other hand, vitamin D toxicity (too much vitamin D in the blood) is considered anything above 200–240 ng/mL of blood.

Sources

There are two forms of vitamin D supplements: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3).

The type of vitamin D our bodies naturally make is called cholecalciferol, which is vitamin D3. The body is able to convert some D2, which is a manmade form, to be used for body functions, but still our bodies prefer to use vitamin D3.

D3 supplements are derived from animal products that contain cholesterol and are very similar to the type we make ourselves, more so than D2 (or ergocalciferol), which is not as absorbable.

In people whose vitamin D levels are normal, a common recommendation is to take a dose of 800 international units of vitamin D per day. This dose may be enough to help you maintain levels in the normal range, but some studies suggest that higher doses may be needed by many people.

Can You Get Enough From the Sun?

There’s a reason that vitamin D is referred to as “the sunshine vitamin.” Sunlight exposure on our bare skin is the single best way to get enough vitamin D.

Unfortunately, most people today don’t spend enough time in the sun due to factors like working long hours inside, living in cold climates, being afraid of sunburns, etc.

In order to get enough vitamin D naturally from the sun it’s important to get outside and expose your skin to sunlight, without sunscreen.

Aim to spend about 10–20 minutes in the sun daily with as much of your bare skin exposed as you can, which will help your body produce vitamin D.

You will absorb the most sunlight between about 11 a.m. and 3 p.m.

Melanin is a substance that affects how light or dark your skin color is. The amount of melanin you have in your skin also affects the amount of vitamin D you can produce, so the fairer your skin, the more easily you can make vitamin D.

If you have dark skin, you will likely need more time in the sun, roughly 40 to 60 minutes daily, to make enough vitamin D.

Eating vitamin D-rich foods like eggs, raw milk and fish can also help improve your blood levels of vitamin D.

Can You Take Too Much?

What happens if you take too much vitamin D? Can you overdose on vitamin D?

Taking high doses of vitamin D causes your liver to produce a chemical called 25(OH)D, which makes calcium accumulate in your bloodstream. You’re most likely to experience symptoms of too much vitamin D when taking supplements in high doses for a long period of time. This can potentially cause side effects if levels of 25(OH) in the blood become elevated.

Potential side effects can include:

• high blood calcium levels
• exhaustion
• abdominal pain
• digestive issues like nausea, constipation, diarrhea or loss of appetite
• increased thirst and dry mouth
• possibly kidney stones

Is it safe to take 5,000 IU of vitamin D3 daily?

Research suggests there is little risk associated with taking around 5,000 IU of vitamin D3 daily, but some people may do best with a higher or lower amount depending on health status.

However, some health authorities recommend taking no more than 4,000 IU daily for an extended period of time, even though research indicates that 10,000 IU per day typically causes no adverse reactions. This makes it a little tricky to find the best answer on how much vitamin D should I take with such a large range.

The best way to avoid experiencing vitamin D toxicity is to not take very high doses of vitamin D in supplement form, such as 10,000 IU per day for more than several days in a row. Instead, get the vitamin D you need from sunlight, a healthy diet and supplements in the recommended dosage range.

Conclusion

• Vitamin D is a fat-soluble vitamin that has many roles throughout the body, including those related to bone health and immunity.
• Many people lack enough of this key nutrient. Therefore supplements are popular.
• How much vitamin D per day should you take? It depends on factors like your age and overall health status.
• The standard recommendation for adult men is also between 600 to 800 IU of vitamin D per day. Adults over 70 should supplement with more, at least 800 IU per day, while younger adults need at least 600 IU daily.
• To avoid possible side effects, don’t take high doses that exceed 5,000–10,000 IU/day for more than several weeks.

The post How Much Vitamin D Per Day Should I Take? appeared first on Dr. Axe.

Biotin acts as a coenzyme in the body that’s needed for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that are sources of fats, proteins and carbohydrates, biotin — also called vitamin B7 — must be present in order to convert and use these macronutrients.

Our bodies then have the energy they need to carry out physical activities, for proper psychological functioning, and for growth.

Biotin benefits include helping to give us a young, attractive appearance since this vitamin plays a major part in maintaining the health of our hair, nails and skin. In fact, it sometimes gets the nickname the “H” vitamin. This stems from the German words Haar and Haut, which mean “hair and skin.”

Is biotin for hair growth a real possibility? Let’s examine.

What Is Biotin?

Biotin, or vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions.

A vitamin B7/biotin deficiency is rare in nations where people generally consume enough calories and food in general. This is mainly because of three reasons:

1. The recommended daily requirements are relatively low.
2. Many biotin foods are commonly eaten.
3. Researchers believe our intestinal digestive bacteria have the ability to create some biotin on their own.

Biotin Products

Biotin products have recently become a trend among consumers wishing to have longer, healthier hair and nails. If you’re looking to take a biotin supplement for this purpose or for other health improvements, you have several options, such as: biotin pills, biotin vitamins that include other B vitamins, skincare serums and lotions that contain biotin, and biotin shampoos.

Supplements are available over-the-counter in tablet or capsule forms, and you can also find liquid biotin online or in your local vitamin shop.

Vitamin B7 can also be found as part of B-complex supplements, which include a full spectrum of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin. Together, the B vitamin complex supports metabolism activity, brain functions, nerve signaling and many other important daily functions.

The vitamins also work with one another, so taking B vitamins together is always the best way to ensure you’ll get the most results.

Biotin for Hair Growth?

Thinning hair is one symptom that is tied to biotin deficiency but as explained above, such a deficiency is rare.

Also, vitamin B7 is commonly added to hair and skin beauty products, although it’s believed to not be absorbed very well through the skin. Some research suggests you get the most biotin benefits when it’s ingested from either food sources (such as B vitamin foods) or supplements.

What’s the best way to obtain biotin from your diet? By eating biotin-rich foods — things like organ meats, eggs, avocado, cauliflower, berries, fish, legumes and mushrooms.

Biotin benefits do appear to help build proteins needed to maintain youthful hair and skin, including keratin.

At least several studies, including one published in Dermatology Research and Practice and another in the Journal of Clinical and Aesthetic Dermatology, have found evidence that taking supplements daily that include biotin for about 3–6 months can help to promote hair growth and reduce hair loss/shedding. One of these studies found that compared to control-treated subjects, those taking the biotin-containing supplements perceived improvements in overall hair volume, scalp coverage and thickness of hair body after 90 days, and hair shine, skin moisture retention and skin smoothness after 180 days.

A 2017 review focused on the effectiveness of biotin for hair growth states that “we found 18 reported cases of biotin use for hair and nail changes. In all cases, patients receiving biotin supplementation had an underlying pathology for poor hair or nail growth. All cases showed evidence of clinical improvement after receiving biotin.”

That being said, according to the conclusion of the review, biotin supplementation may only really be effective if someone is deficient (which, again, is rare).

Benefits

1. Supports a Healthy Metabolism

Biotin regulates gene expressions that are critical for carrying out functions of the metabolism. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into useable energy that supports a healthy metabolism.

It does this in several ways:

• It converts glucose from carbohydrates and sugar sources into useable “fuel” that is the body’s preferred source of energy.
• It helps the body use amino acids from proteins to carry out multiple body functions.
• It activates fatty acids from fat-containing foods like oils or animal fats.

Without enough vitamin B7 present in the body, symptoms of a sluggish metabolism may appear like low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, changes in appetite, poor moods and more.

Only once the body can use macronutrients from food for energy will normal, healthy metabolic activity take place. Vitamin B7 also improves the metabolism and utilization of glucose, offering some protection against insulin resistance/type 2 diabetes.

2. May Improve Glucose Intolerance and Help Balance Blood Sugar

Vitamin B7, especially when combined with chromium, has been shown to help lower blood sugar in people with diabetes. This is especially true for those who have blood glucose (sugar) levels that are not controlled well by prescription medicines.

Biotin benefits blood glucose levels because it facilitates the activity of insulin, which is the crucial hormone needed to bring blood sugar back to a balanced state. Better insulin response helps to reduce the risk of widely fluctuating blood sugar levels, which can lead to prediabetes symptoms, type 2 diabetes, weight gain and forms of metabolic syndrome.

Biotin decreases the expression of enzymes that stimulate glucose production by the liver, therefore less sugar is released into the bloodstream. For this reason, vitamin B7 deficiency has been linked to impaired glucose tolerance and decreased utilization of glucose, which are risk factors for diabetes.

Vitamin B7 can also help reduce symptoms of existing cases of diabetes, including nerve pain.

3. Maintains Healthy Hair, Skin and Nails

Vitamin B7 is needed to maintain healthy skin, hair and nails, so when someone experiences a vitamin B7 deficiency, symptoms may manifest in the form of thinning, splitting and brittle hair, or dermatitis that results in dry, irritated skin.

How does biotin help hair growth? Taking a biotin supplement (or “vitamin for hair growth,” as some supplements may be marketed) can help to reverse deficiency in this vitamin and support production of proteins and enzymes that are needed for hair growth.

Biotin benefits hair since it’s been shown to help decrease alopecia (hair loss) in adults and to improve protein synthesis and the infrastructure of keratin, which is a protein that makes up hair, skin and nails. Keep in mind that research shows deficiency in other nutrients, such as zinc, selenium and iron may also contribute to thinning hair, not to mention that many health conditions such as hormonal imbalances/endocrine disorders may be to blame.

According to studies, taking high doses of biotin can also help treat weak hair and brittle nails. In fact, this benefit of vitamin B7 was first discovered when horses were effectively treated with biotin to correct problems with the horses’ hoofs becoming brittle and cracked.

Other biotin benefits include helping to protect skin from acne, fungal infections, rashes and severe dryness and cracking.

Something important to note is that although biotin is included in many cosmetic face creams, hair masques and other over-the-counter beauty products, it appears to be much more effective when it’s ingested/eaten, rather than applied topically.

4. Protects Brain Function and Fights Cognitive Decline

Biotin benefits the health of the nervous system because of its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment, such as neurodegenerative disorders like Alzheimer’s disease or dementia.

Because of their role in synthesizing hormones that are related to a mood regulation, B vitamins like vitamin B7 help to keep up a positive mindset, boost energy and increase concentration.

5. Helps Maintain a Healthy Cardiovascular System

B vitamins like vitamin B7 play a part in defending against common causes of heart disease including inflammation, atherosclerosis (or plaque build-up in the arteries), heart attacks and stroke.

Vitamin B7 and chromium together can help improve cholesterol levels, according to some studies. Vitamin B7 has been shown to have positive results with increasing “good” HDL cholesterol, while helping to lower “bad” LDL cholesterol and triglyceride levels.

This is especially true in people with diabetes who are susceptible to heart disease.

6. Supports Thyroid and Adrenal Function

B vitamins like vitamin B7/biotin are needed for proper thyroid activity and defending against adrenal fatigue. The thyroid plant and adrenal gland are “master” glands that are responsible for multiple body states, including hunger, sleep, pain perception, mood and energy.

A deficiency in B vitamins can result in thyroid and adrenal complications — and thus create many negative symptoms, such as fatigue, weight gain or loss, trouble sleeping, and more.

That being said, there’s evidence that taking very high doses of biotin can lead to incorrect results on various thyroid/endocrine laboratory tests, so working with your doctor if you have a history of thyroid dysfunction is important.

7. Needed to Build and Repair Tissues and Muscles

Biotin benefits include helping the growth and maintenance of bodily tissues, including to help repair and build muscles. When tissue or muscle is broken down, B vitamins like vitamin B7 biotin work to build back the strength of muscle and tissue that leads to growth.

B vitamins also help reduce inflammation that can result in muscle or joint aches, pains, or trouble moving. Even more seriously, a deficiency in vitamin B7 and other B vitamins can stunt growth and result in improper development in fetuses and infants.

This is one reason why acquiring enough vitamin B7/ biotin and all other B vitamins is crucial during pregnancy.

Biotin Deficiency

As explained above, biotin deficiencies are rare but can occur. Having dry, irritated skin, brittle hair or hair loss, a lack or energy or chronic fatigue, or going digestive and intestinal tract issues can all be signs that you may not be getting enough biotin.

According to an article that appeared in the American Journal of Clinical Nutrition, some underlying causes of biotin deficiency include:

• pregnancy
• long-term use of certain anti-seizure medications
• excessive alcohol use
• consuming lots of raw egg whites
• smoking
• prolonged antibiotic use
• intestinal malabsorption issues or serious digestive disorders like Crohn’s disease, celiac disease or leaky gut syndrome

Drug interactions can also lower biotin levels in the body. Certain medications — including the skin medication isotretinoin (Accutane) that is prescribed for acne — may reduce the activity of vitamin B7. Abnormally high doses of other B vitamins like pantothenic acid can also lower levels of vitamin B7 biotin.

Vitamin B7 levels may also be affected if someone is taking anti-seizure medications or oral antibiotics, or if they have a known digestive disorder that can disrupt normal intestinal bacteria levels.

Supplement Dosage

Most healthy adults meet biotin requirements through a well-balanced diet. Keep in mind that in supplement form, common biotin dosages range from 1,000 micrograms to 10,000 micrograms, which is much higher than your daily recommended value, or the amount considered to be an “adequate intake.”

“Recommended daily allowances” (RDAs or RDIs) of biotin have not been established due to a lack of sufficient evidence. 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 milligrams for pregnant women and 35 milligrams for women who are breastfeeding

How much biotin should you take for hair growth? The proper dosage depends on a few factors, including your age and whether or not you have a biotin deficiency.

When it comes to using biotin benefits for hair loss/to promote growth, you can start by taking 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 mg (or 2,500 to 3,000 mcg) daily, which will cover your needs and then some.

If you want to try biotin supplements, start with smaller doses and work your way up if you’re noticing positive changes. Keep in mind that not all types are created equal.

To get the most biotin benefits, purchase a high-quality multivitamin or supplement product that is made from real food sources and doesn’t contain fillers or toxins in order to get the most benefits. These are made by joining together different collaborative nutrients so your body recognizes the vitamins and minerals and can use them in a synergistic way — similar to how they appear in food sources.

Risks and Side Effects

Are there side effects to taking biotin? Biotin side effects for rare because this vitamin (like other B vitamins) is water-soluble, which means it travels in the bloodstream and any excess or unused quantities present in the body are eliminated through urine.

Therefore, the body doesn’t build up reserves of biotin, and it’s very difficult to consume too much or to reach toxic levels.

Very few side effects have been reported when taking doses that are less than 10 milligrams per day. So taking biotin pills or supplements is considered safe when the dosage is within the recommended amounts.

That being said, it’s possible to experience minor adverse reactions like indigestion, nausea, cramping or diarrhea. And if someone were to take a very high dose for an extended period of time, they may possibly develop biotin overdose symptoms like skin rashes, lower vitamin C and B6 levels, and high blood sugar levels.

The bottom line? True of all B vitamins, very high doses of vitamins from supplements can impact doses of others, so it’s always advised to only take the recommended dose, unless your healthcare professional advises you otherwise.

Final Thoughts

• Biotin, also called vitamin B7, is a water-soluble vitamin that’s a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions.
• Biotin benefits include supporting your metabolism, glucose tolerance, heart health, muscles and tissues, and skin and hair health.
• Does taking it for hair growth work? This vitamin has been shown in limited studies to help decrease alopecia (hair loss) in adults and to improve protein synthesis and the infrastructure of keratin, which is a protein that makes up hair, skin and nails, among other biotin benefits.
• Deficiency in vitamin B7 is rare because it’s found in many commonly eaten foods such as meat, fish, cheese, legumes, nuts, eggs, etc. In supplement form, dosage recommendations range from about 1 mg to 3 mg (or 1,000 to 3,000 mcg) daily, which will cover your daily needs and then some.
• What are the side effects? Side effects are rare, but when taken in very high doses may include indigestion, skin rashes, lower vitamin C and B6 levels, and high blood sugar levels.

The post Biotin Benefits the Entire Body — Does that Include Your Hair? appeared first on Dr. Axe.

Vitamin D — which comes in various forms, including two known as cholecalciferol and ergocalciferol (aka D3 and D2) — plays a role in bone health, immune function, growth and development, absorption of calcium, and much more. There are actually five different types of vitamin D found in both food sources and supplements, with the two most common being vitamin D2 and vitamin D3.

How do they differ, and which one is better to supplement with?

As explained more below, vitamin D2 still offers benefits, however D3 is believed to be much more absorbable. Let’s find out below where you’ll find these two different types in your diet, plus how to choose the best vitamin D supplement to help you maintain normal levels.

Vitamin D2 vs. D3

Vitamin D, an essential fat-soluble nutrient that is actually a prohormone, has been nicknamed the “sunshine vitamin” because the best way for us to obtain enough of it this essential nutrient is to expose our bare skin to the sun.

That’s right, our skin actually produces its own vitamin D when it comes into contact with UV rays. However, the key here is that you need to actually spend time in the sun regularly without wearing sunscreen for this happen.

When someone doesn’t get all the vitamin D needed from the sun plus food sources, supplements are a great backup option. When shopping for vitamin D supplements you’ll find two types: D2 and D3.

Once you take either form as a supplement, it goes through a conversion process in order to become active. Vitamin D then acts like an active hormone, binding to receptors around our bodies.

What’s the difference between vitamin D2 vs. D3?

The major differences between the two types of this vitamin are where they are sourced from and how the body absorbs them.

Vitamin D2 comes from plant sources and is not as easily absorbed, while D3 comes from animal sources.

The type of vitamin D that our own bodies make is closest to D3, also known as cholecalciferol. D3 is the “preferred type” to supplement with because it’s converted more easily to 1,25-dihydroxyvitamin D, the active form of vitamin D.

Benefits

Maintaining normal levels of vitamin D is linked to better overall health and enhanced protection against certain chronic diseases—including heart disease, some types of cancer, infections, viruses and autoimmune diseases.

Some of the major benefits of vitamin D include:

• Promoting the absorption of calcium, which is essential to maintaining bone density
• Supporting immune defenses and normal responses to inflammation
• Aiding in metabolism of phosphorus, which assists in maintenance of healthy tissues, bones, cells and DNA
• Boosting mental health, supporting cognitive function and assisting in mood stabilization
• Potentially fighting cancer development, including by slowing tumor growth and promoting cell death
• Helping maintain a healthy body weight

Sources

Where can you find vitamin D2? It’s available naturally from certain foods, including some species of mushrooms, yeasts and fortified foods, such as cereals and milk/dairy products.

Additionally, it’s available in supplement form, most often as a capsule.

While D2 is obtained from plant foods, D3 is primarily found in animal foods, including some fish, organ meats like liver, eggs and cod liver oil.

No matter which type of vitamin D you take, including from supplements and/or food, it’s important to consume it with a source of fat, since this helps your body to actually absorb and utilize it.

Supplements and Dosage

Vitamin D supplements are a convenient way to meet your needs for this essential nutrient, particularly if you’re prone to vitamin D deficiency.

How do you know if you should supplement? It’s recommended most for people who:

• Lack regular sunshine exposure
• Don’t consume vitamin D food sources, such as dairy or fish
• Have darker skin, which makes it harder for enough vitamin D to be synthesized from the sun

To help maximize absorption, it’s generally recommended to select a vitamin D3 supplement over one containing vitamin D2. However, if D2 is your only option, taking a D2 supplement can still help to bring your blood (serum) level up.

Dosage Recommendations:

Below are the recommended dietary allowance for vitamin D, depending on your age:

• Infants 0–12 months: at least 400 international units (IU) per day
• Children and adults 1-70 years: at least 600 IU/day
• Adults over 70 years: at least 800 IU/day

While the amounts above are the minimum needed dosage to maintain normal vitamin D levels, consuming a higher amount of D (up to 4,000 IU per day) may be helpful for people prone to having low levels.  Speak to your doctor about the right dosage for you deepening on your medical history.

Risks, Side Effects and Interactions

Vitamin D2 (and D3) are generally safe to take and well-tolerated, but it’s still important to stick to recommended amounts to limit the risk for side effects. If you take a high dose, especially for many months,  you may potentially develop vitamin D side effects, such as abdominal pain, vomiting, nausea and confusion.

Consult with your health care provider before beginning to supplement with vitamin D if you have any underlying health conditions, especially those affecting the kidneys and thyroid.

Conclusion

• Vitamin D2, also known as ergocalciferol, is a fat-soluble vitamin that is involved in bone health, immune function, cell growth and more.
• You’ll find D2 in some mushrooms and fortified foods, such as grains and dairy products, plus supplements.
• Compared to D3, D2 tends to be less easily absorbed. Therefore D3 is a better option when choosing a supplement.
• The recommended daily amount is between 600 to 800 IU per day for adults, although higher doses may be helpful. Speak to your doctor if you’re prone to deficiency about how much to take each day.
• Also boost your intake of this essential vitamin with help from sunlight exposure and foods such as fish, eggs and liver.

The post Does Vitamin D2 Offer Benefits? Ergocalciferol Uses, Side Effects & More appeared first on Dr. Axe.

Vitamin D is generally considered to be a very safe and beneficial supplement to take, especially because a high percentage of people are deficient in this important vitamin. While there’s good reason to prioritize getting enough vitamin D — considering vitamin D deficiency symptoms can impact the immune system, heart and more— it’s still potentially possible to get too much vitamin D.

How much is too much vitamin D? “Vitamin D toxicity” can occur when taking high doses upward of 10,000 to 40,000 international units (IU) per day for several months or longer.

As covered more below, signs of too much vitamin D can include frequent sickness, fatigue, weakness, digestive issues and muscle/bone pain.

Symptoms of Too Much Vitamin D

We need enough vitamin D in order for our bodies to function properly because vitamin D has many roles, including helping with absorption and regulation of minerals like calcium, magnesium and phosphate; bone health; immune function; growth and development in infants/children; cellular renewal; cognitive health; and nerve function.

In a perfect world, we would all get enough vitamin D from the single best natural source there is: sun exposure. However, we know that today most people don’t spend enough time in the sun.

Therefore, supplements have become widely recommended and popular.

Signs of Too Much Vitamin D

You’re most likely to experience symptoms of too much vitamin D when taking supplements in high doses for a long period of time. Some signs that you may be supplementing with more vitamin D than necessary include:

• Getting sick more often
• Exhaustion
• Abdominal pain and digestive issues, like nausea, constipation, diarrhea or loss of appetite
• Increased thirst and dry mouth
• Urinating frequently
• Muscle weakness or pain
• Bone pain
• Fatigue/sluggishness
• Brain fog, feeling confused and dizziness
• Irregular heartbeat
• Chest pains
• Changes in blood pressure
• Headaches

Can too much vitamin D cause anxiety? Because vitamin D toxicity can cause side effects like rapid heartbeat, confusion, restlessness and chest pains, it can potentially cause feelings associated with anxiety.

Causes

Having abnormally high levels of vitamin D (also referred to as vitamin D intoxication or hypervitaminosis) typically occurs from supplementing rather than due to sun exposure or dietary intake.

The reason that taking high doses of vitamin D can be problematic is because vitamin D (along with vitamins A, E and K) is a fat-soluble vitamin. This means it’s stored in body fat and can remain in your body for a long time.

While there’s yet to be an agreed upon daily requirement for vitamin D, health experts agree that many people can benefit from supplementing with vitamin D (particularly vitamin D3), including adults, children and infants.

The standard recommendation in terms of vitamin D intake to prevent deficiency, according to the USDA, is between 600 to 800 IU per day for adults and 400 IU for children. However, some feel that this number should be higher, such as around 2,ooo to 5,000 IU per day.

The amount of vitamin D that you need daily depends on a number of factors, such as your body weight, age, sex and medical history. As a general recommendation, aim for these amounts of vitamin D3 in supplement form:

• Children younger than 5: 35 units per pound/day
• Children ages 5–10: 2,500 units/day
• Adults/pregnant women/breastfeeding women: about 5,000 units/day

Toxicity vs. Deficiency

Toxicity:

Taking high doses of vitamin D causes your liver to produce a chemical called 25(OH)D, which makes calcium accumulate in your bloodstream (called hypercalcemia).

In rare cases this can result in kidney damage and calcium deposits forming in the kidneys (called nephrocalcinosis). This is a serious condition that causes symptoms like nausea, dehydration, fever and pain.

25(OH)D can be measured via a blood test. A level of 25(OH)D in the blood that is higher than 150 ng/ml is considered potentially toxic.

While it’s rare, several other conditions aside from hypercalcemia can occur if someone experiences vitamin D toxicity, such as hyperparathyroidism, sarcoidosis and a few other rare diseases.

If you notice signs of vitamin D side effects and you’re at risk for experiencing vitamin D toxicity — due to taking more than 300,000 IU in the past 24 hours or more than 10,000 IU per day for the past several months — then stop taking vitamin D, and visit your doctor right away for a blood test. Your doctor will test you for hypercalcemia and also discuss any symptoms you’re having.

Deficiency:

While taking too much vitamin D can be dangerous in some instances, keep in mind that getting too little vitamin D and experiencing a deficiency are also problematic.

Your goal should be is to strike a balance and get the amount of vitamin D your body needs without taking excessive quantities

Is it safe to take 5,000 IU of vitamin D3 daily? If not, then how much vitamin D3 is safe?

There is little risk associated with taking around 5,000 IU of vitamin D3 daily, but some people may do best with a higher or lower amount.

What’s considered “enough vitamin D”? Most experts believe vitamin D levels should be above 20 nanograms (ng) per milliliter (mL) of blood to prevent deficiency.

On the other hand, vitamin D toxicity (too much vitamin D in the blood) is considered anything above 200–240 ng/mL of blood.

Can you take too much vitamin D if you know that you’re already deficient?

If a vitamin D blood test reveals that you’re low in vitamin D, you can either take smaller doses for a long period of time to bring your level up, such as 5,000 IU per day, or a high dose administered over the course of several weeks. If you take a very high dose all at once, such as more than 40,000 IU, then it’s possible that side effects may occur.

How to Treat/Prevent It

The best way to avoid experiencing vitamin D toxicity is to not take very high doses of vitamin D in supplement form, such as 10,000 IU per day for more than several days in a row.

Vitamin D toxicity is most likely to occur when taking high doses of supplements for a couple of months or longer, such as 40,000 IU or more. It may also potentially occur from taking a very high dose only one time, such as more than 300,000 IU in a 24-hour period.

These amounts apply to “average weight adults” who are around 125–200 pounds but are not applicable to children or those who weigh much less. For children that weigh between 25 and 75 pounds, more than 50,000 IU in 24 hours or 2,000 to 6,000 IU/day for over three months may be too much and potentially cause vitamin D toxicity.

If it’s determined that your blood level is too high, how do you get rid of excess vitamin D?

If you need to flush vitamin D out of your system, your doctor might recommend vitamin D toxicity treatments including stopping vitamin D intake, restricting dietary calcium and receiving intravenous fluids and/or medications, such as corticosteroids or bisphosphonates, to control symptoms.

What’s the best way to maintain a normal level?

Ideally you want to maintain normal vitamin D levels without supplements by getting enough sun exposure or by taking supplements in a dose that is considered safe (between 1,500–5,000 IU for most adults).

Spending time in the sun with your skin exposed for about 15–20 minutes most days, without sunscreen, is your surest way to get enough vitamin D.

Eating vitamin D-rich foods — such as fish and other seafood, eggs, and raw milk — can also help improve your vitamin D level. Sunshine and vitamin D foods will not cause vitamin D toxicity because your body regulates how much vitamin D is made/absorbed by these sources.

Who should avoid taking vitamin D supplements?

Because vitamin D can interact with some medications, vitamin D supplements should not be taken by anyone who takes these prescription drugs:

• Steroids
• Epilepsy drugs, such as phenobarbital and phenytoin
• The weight loss medication called Orlistat
• Cholestyramine

People who have any of the health conditions listed below should not supplement with vitamin D without being monitored by a doctor:

• Hypercalcemia
• Kidney disease
• Liver disease
• Pancreatitis
• Primary hyperthyroidism
• Cancer
• Sarcoidosis
• Granulomatous tuberculosis
• Metastatic bone disease
• Williams syndrome

Conclusion

• Many people take vitamin D supplements to avoid deficiency, however it’s possible to take too much and then develop side effects.
• To be safe, avoid taking high doses (such as 40,000 IU or more per day) for a long period of time, such as more than several months, unless working with a doctor.
• Toxicity may also potentially occur from taking a very high dose only one time, such as more than 300,000 IU in a 24-hour period.
• The standard recommendation in terms of vitamin D intake to prevent deficiency is between 600 to 800 IU per day for adults. If you feel you might benefit from more, ask your doctor for her or his recommendation.

The post Can You Take Too Much Vitamin D? appeared first on Dr. Axe.

Vitamin B12 deficiency is believed to be one of the most common nutrient deficiencies in the world, especially among people taking stomach acid-altering medications and antibiotics frequently, along with the elderly and sometimes vegetarians/vegans. For this reason, B12 shots are sometimes used to offset the many symptoms of vitamin B12 deficiency, such as fatigue and weakness, poor moods, and low concentration.

Even more serious is that B12 deficiency can disturb red blood cell formation and elevate homocysteine levels, which negatively impacts neurological and cardiovascular health, in addition to posing risks during pregnancy.

While there are vitamin B12 foods available, some people have a harder time absorbing and actually utilizing this nutrient due to digestive or metabolic limitations. Because B12 vitamin is bound to amino acids (found in protein foods) and is only released when certain enzymes and stomach acids are present, it’s possible to consume enough but still remain somewhat deficient.

So are B12 shots the answer to restoring health in those with low levels? Vitamin B12 benefits and benefits of receiving B12 injections can include improved moods, protection against cognitive decline and better energy, but as you’ll learn, there are also risks involved.

B12 shots don’t always resolve the underlying problem of deficiency, so they’re not the be-all and end-all when it comes to treating symptoms.

What Is B12? (What Does It Do?)

Vitamin B12 is an essential vitamin that’s crucial for many vital metabolic and hormonal functions — including the production of digestive enzymes and carrying important nutrients into and out of cells. Due to how it helps convert and synthesize many other compounds within the body, it’s needed for well over 100 daily functions.

Some of the roles that are attributed to vitamin B12 include:

• Forming red blood cells
• Playing a role in DNA/RNA synthesis
• Acting as a cofactor for methionine synthase (helping with methylation or the conversion of homocysteine to methionine, which protects cardiovascular health and more)
• Facilitating metabolic conversion of protein and fats
• Carrying out neurotransmitter functions and helping with production of hormones
• Helping convert amino acids and make creatine
• Producing myelin sheath (the coating of nerves)
• Helping with synthesis of hemoglobin
• Playing a role in fetal development during pregnancy

How Much Do You Need?

The National Institute of Health (NIH) shares that the recommended dietary allowance (RDA) for vitamin B12 is:

• Infants 0–6 months: 0.4 microgram
• Infants 7–12 months: 0.5 microgram
• Toddlers 1–3 years: 0.9 microgram
• Children 4–8 years: 1.2 micrograms
• Children 9–13 years: 1.8 micrograms
• Adult men and women over age 14: 2.4 micrograms
• Women who are pregnant: 2.6 micrograms
• Women who are breastfeeding: 2.8micrograms

For adults over 50 years old, the NIH recommends taking a daily vitamin B12 supplement or consuming foods fortified with vitamin B12. The recommendation is to take between 25–100 micrograms per day, as this amount has been shown to maintain healthy levels of vitamin B12 levels in older people.

Vitamin B12 levels are usually tested with a blood serum test, and values below approximately 170–250 picogram per milliliter in adults are considered signs of deficiencies. However, it’s common for blood tests to reveal inaccurate information regarding B12 levels since a high percentage is stored in the liver and not always revealed through testing. (For example, taking large amounts of folic acid has been found to mask vitamin B12 deficiency in some patients.)

What Are B12 Shots?

B12 injections are shots that contain high doses of vitamin B12 that are used to quickly elevate levels in someone with a deficiency.

Vitamin B12 shots are normally available by prescription only and are administered into a patient’s muscle tissue about once monthly, although dosage varies depending on age and medical history.

Most people living in industrialized nations tend to get enough vitamin B12, although not all. The absorption of vitamin B12 requires something called intrinsic factor, which is a protein found in stomach acid. Some medical conditions impact the body’s ability to make intrinsic factor and therefore causes a B12 deficiency.

Vitamin B12 shots are administered most often in those with genetic conditions that block absorption and people with the disorder called pernicious anemia, which can result in severe malabsorption and deficiency. Pernicious anemia is caused by a decrease in red blood cells when the body can’t absorb enough vitamin B12, greatly raising the risk for neurological complications.

B12 Injection Benefits

The NIH reports that in those with confirmed deficiency, B12 shots can have important benefits. However, it’s been found that oral B12 supplementation when taken in high doses can have similar protective effects.

For example, one study found that taking 1,000–2,000 micrograms orally in properly timed doses helped improve levels as much as injections.

Benefits of B12 injections include the following:

1. Might Reduce Depression, Cognitive Decline and Dementia: Some studies show that, especially in older people, supplementing with vitamin B12 can help prevent depression, restore better mood control and retain healthy memory/mental functioning.
2. Helps Lower Fatigue: Restoring vitamin B12 to healthy levels can treat anemia, help with conversion of macronutrients and production of creatine (beneficial for building muscle mass), and reduce muscle weakness.
3. Can Help Improve Your Metabolism: Some people turn to vitamin B12 shots to overcome a sluggish metabolism and even help with weight loss. Because injections might give patients more energy and regulate hormone production, it’s possible to experience changes in appetite, improved sleep and better exercise performance. Some even claim B12 shots improve appearance of their skin, hair and nails.
4. Protects the Heart: Elevated homocysteine levels have been identified as a risk factor for cardiovascular disease, the No. 1 killer of adults in industrialized nations. Vitamin B12 is needed for conversion of homocysteine and therefore can help prevent conditions or complications like heart attack, stroke or coronary heart disease.
5. Improves Low Sperm Count: Research shows that vitamin B12 may improve the functionality of reproductive organs and decrease levels of oxidative damage to sperm, thereby impacting sperm count. Maintaining healthy levels of the nutrient may also decrease inflammation-induced semen impairment, according to researchers.
6. Helps with Fetal Development During Pregnancy: Studies indicate that lower B12 levels in pregnant women increases the risk of preterm birth and are associated with an increased risk of newborn low birth weight.
7. Helps Prevent or Treat Diabetic Neuropathy: There’s evidence showing that vitamin B12 supplements may improve symptoms among people with diabetic neuropathy, nerve damage that’s associated with diabetes. However, more research isa needed on the efficacy of vitamin B12 shots for this condition.

Safety and Side Effects

The potential risk or drawbacks of B12 injections include the following:

1. Problems with Absorption

Even if someone receives high doses of vitamin B12, it doesn’t necessarily mean that his or her body has the ability to properly absorb and use the whole dose. That’s because utilization of vitamin B12 (especially from supplements) depends on levels of other metabolic cofactors and acids.

The NIH reports that only about 10 micrograms of a 500-microgram oral supplement are actually absorbed in healthy people due to limitations of stomach acid and intrinsic factor.

2. Interactions with Medications

Vitamin B12 has the potential to interact with certain medications, including diabetic prescriptions, metformin, proton pump inhibitors, antagonists and antibiotics. High doses might also possibly interfere with levels of other vitamins, enzymes and minerals, which is always a potential problem when taking any nutrient in very large quantities.

Is it too dangerous to take too much vitamin B12? Because it’s a water-soluble vitamin, any excess that isn’t used should be flushed from the body and not pose too much risk (not the case with fat-soluble vitamins like vitamin A).

The Institute of Medicine reports that “no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals.”

However, if you’re not deficient in vitamin B12 to begin with or you don’t address the underlying reasons you might be deficient, injections likely won’t do much to improve overall quality of life. As researchers from Cornell University Medicine stated, “Management requires correctly diagnosing cobalamin deficiency, reversing it, defining its underlying causes, preventing relapse, managing the underlying disorder and its complications, and educating the patient.”

Do You Need B12 Injections?

The signs and symptoms of B12 deficiency that indicate you may benefit from vitamin B12 injections include:

• chronic fatigue, lethargy and weakness
• Muscle aches, joint pain and trouble exercising
• Poor memory, inability to concentrate and other cognitive problems associated with aging
• Mood changes, like increased depression and anxiety, or signs of nervousness like rapid heartbeats/palpitations
• Poor dental health, including bleeding gums and mouth sores
• Shortness of breath and feeling dizzy
• Poor appetite or digestive problems, like constipation, nausea, diarrhea or cramping
• Sometimes greater risk for problems like cardiovascular complications or even cancer (due to a rise in homocysteine levels)

Why might you be low in vitamin B12, even if you eat a relatively healthy diet? One reason is being low in a type of compound produced within the stomach called intrinsic factor (a type of glycoprotein), which combines with vitamin B12 once consumed in order to allow it to be absorbed.

Research shows that around 50 percent to 60 percent of ingested vitamin B12 is usually absorbed when enough intrinsic factor is present in relation to B12, but absorption decreases drastically when this ratio changes.

Older people usually produce less stomach acid and therefore less intrinsic factor, increasing their risk for deficiency. People who take medications regularly that decrease stomach acid production can also become deficient in vitamin B12 for this reason, whether they consume enough from their diets or not.

Because of how vitamin B12 is absorbed, the most common risk factors for B12 deficiency are:

• Genetic susceptibility: Some people genetically produce less intrinsic factor and stomach acid needed for B12 absorption. This population might benefit most from injections if dietary improvements don’t do enough to raise levels.
• Having an autoimmune disease: Some autoimmune diseases can damage the stomach lining (including pernicious anemia) where intrinsic factor is produced.
• Older age: Due to changes in dietary nutrient intake (usually from eating less overall) and also decreased production of stomach acid, the elderly tend to have reduced levels of vitamin B12. This is one reason that mood changes, poor memory and weakness become more common with older age.
• Having an intestinal disorder resulting in less stomach acid: Research suggests that these include conditions like gastritis, hypochlorhydria or achlorhydria. Problems can also arise after intestinal or stomach surgeries are performed.
• Taking stomach acid-lowering drugs: Medications can block absorption, including antacids used to treat conditions like gastritis or esophageal reflux and antihistamines.
• Being a vegetarian or vegan: This group consumes less foods that are naturally high in vitamin B12, such as beef and poultry (and sometimes dairy and fish too), which means their intake of vitamin B12 is lower whether their absorption is adequate or not.

Better Ways to Address B12 Deficiency

The ideal and safest way to consume enough of any nutrient is getting it naturally through whole food sources. However, sometimes due to other health conditions or food preferences, this isn’t always possible, but if you can, you should consume foods that provide this valuable vitamin.

The foods highest in vitamin B12 are:

• Organ meats, such as beef and chicken liver
• Wild-caught fish, including salmon, herring, mackerel, tuna, trout and sardines (also great sources of other vital nutrients, like omega-3 fatty acids)
• Organic dairy products, including probiotic-rich yogurt or raw milk
• Pasture-raised poultry, including turkey or chicken
• Grass-fed beef and lamb

When it’s not possible to get enough vitamin B12 from your diet, perhaps due to genetic conditions or taking necessary medications, someone might choose to boost intake of vitamin B12 in several ways other than receiving injections. These can include taking oral dietary supplements and now even a new form of prescription vitamin B12 medication available in gel form.

Gel formulations of vitamin B12 are somewhat new and applied into the nostrils (intranasally). They’re now considered an alternative to vitamin B12 shot that some prefer because they require no needles.

There is not as much evidence regarding long-term efficacy or safety of gel vitamin B12 compared to injections, but at this time it appears B12 gel works similarly to raise blood levels.

Remember that whether you choose to use vitamin B12 in supplement form or not to resolve deficiency symptoms, it’s important to identify the real reason you’re struggling with deficiency in the first place.

Conclusion

• Vitamin B12 shots are used to overcome vitamin B12 deficiency, which is common especially among the elderly, those with intestinal damage or disorders, people with pernicious anemia, and vegetarians/vegans.
• The benefits of vitamin B12 injections include treating or preventing symptoms, such as fatigue, heart problems, neurological damage, mood changes, muscle weakness and hormone imbalances.
• The best way to get enough vitamin B12 is through a healthy diet whenever possible, such as from consuming grass-fed beef, poultry or wild-caught fish.
• Risks of taking vitamin B12 injections include taking unnecessarily high amounts (which aren’t always absorbed properly anyway) and experiencing interactions with other medications.

The post B12 Shots: Vitamin B12 Injections Benefits, Risks and Better Alternatives? appeared first on Dr. Axe.

There’s no doubt that folic acid is incredibly important. Although perhaps most well-known for its impact on prenatal health and neural tube development, this essential B vitamin is involved in so much more.

From supporting heart health to enhancing brain function, folic acid is a water-soluble nutrient that you definitely want to be sure you get enough of.

What is folic acid good for? What does folic acid do in the body? Why would you take folic acid?

Let’s dig in to these questions one at a time and explore how this key vitamin can impact health.

Why You Need It

Folate, also known as vitamin B9, is an important water-soluble vitamin that plays a role in many aspects of health. It aids in cell division and helps make new blood cells by copying and creating DNA.

It also helps the body use vitamin B12 as well as certain amino acids.

Research indicates that a folate deficiency can have serious consequences, including fatigue, painful mouth sores and even an increased risk of birth defects — like heart problems, neural tube defects, spina bifida and anencephaly.

Folic acid is the synthetic form of folate that is found in most prenatal vitamins, supplements and fortified products. Folic acid for pregnancy is often recommended by many doctors to help ensure that folate needs are met and to protect against pregnancy-related complications.

In fact, in 1991, the Centers for Disease Control and Prevention recommended that women with a history of pregnancies affected by neural tube defects should begin taking 4,000 micrograms of folic acid daily from the time they begin planning a pregnancy. A year later in 1992, the U.S. Public Health Service advised that women of childbearing age should start getting at least 400 micrograms of folic acid or folate daily through diet, supplementation or fortified folic acid foods.

In an effort to prevent dangerous birth defects caused by folate deficiency, many countries around the world have strict regulations in place requiring food manufacturers to fortify certain products with folic acid. In the United States, for example, fortification of enriched cereal grains with folic acid was fully authorized in 1996 and fully implemented just two years later, in 1998.

Today, 53 countries around the globe have regulations in place for mandatory fortification of wheat flour in an effort to reduce the risk of birth defects.

Studies suggest that folate is also associated with improved cognitive function and protection against depression and Alzheimer’s disease. It may also help support strong bones, decrease symptoms of restless legs syndrome and promote the health of the nervous system.

Is folate the same as folic acid? If not, what’s the difference between folate vs. folic acid?

Although the terms are often used interchangeably, there are several differences between the two.

Folate is naturally found in food sources like fruits, vegetables and legumes. Folic acid, on the other hand, is the synthetic form of folate and can be taken in supplement form or found in fortified items like enriched flour, pasta, cereal, bread and rice.

Interestingly enough, some studies have found that folic acid is actually more well-absorbed than folate from food sources. A study published in the American Journal of Clinical Nutrition found that the folate in food is about 78 percent as bioavailable as folic acid.

If you eat many high-folate foods, there’s no reason to supplement with 100 percent or more of your daily folic acid requirement as provided by the U.S. Food and Drug Administration. For multivitamins and other supplements containing folic acid, around 15 percent to 20 percent of the daily recommended amount of folic acid is plenty.

Fermented folic acid is also preferable. Fermentation is a process of pre-digestion that may be able to prevent unmetabolized folic acid buildup.

Filling your plate with folate sources is the best option to meet your daily needs because these foods are also high in other essential nutrients that are important to health. While folic acid supplementation may be a useful tool for preventing deficiency in some, incorporating plenty of nutrient-dense folate and folic acid foods can help most people meet their daily folate requirements while also supplying an array of other crucial vitamins and minerals.

Folic Acid Benefits

1. Promotes a Healthy Pregnancy

Because of its involvement in DNA synthesis and important enzymatic reactions, folate is a critical component of a pregnancy diet.

During pregnancy, your folate requirements even increase to help support fetal growth and development. In fact, many health care professionals even recommend starting supplementation or eating more folic acid foods before pregnancy to prevent birth defects.

One of the most well-known benefits of folate is its ability to reduce the risk of neural tube defects that can affect the brain, spine or spinal cord. However, research suggests that meeting your folate needs can also decrease the risk of anemia, preterm birth and pregnancy complications.

Research also suggests that taking dietary supplements with folate and iron may prevent low hemoglobin or anaemia at delivery.

2. May Decrease Cancer Risk

Emerging research shows that folate could aid in the prevention of certain types of cancer. A review published by the Department of Medicine at St. Michael’s Hospital in Toronto indicates that maintaining adequate folate levels or increasing folate intake from dietary sources and supplementation could reduce the risk of pancreatic cancer and breast cancer for certain populations.

Other studies have found that folate intake could be associated with a lower risk of colorectal, esophageal and ovarian cancers too.

Keep in mind, however, that other studies have shown that excess folic acid intake from supplementation and fortified foods may actually be associated with an increased risk of certain kinds of cancer. More research is needed to fully understand the role that folic acid and folate may play in cancer prevention and development.

3. Supports Heart Health

Studies show that folic acid supports heart health and could help reduce the risk of heart disease.

Higher levels of folate are linked to lower levels of homocysteine, a type of amino acid that can contribute to the formation of blood clots and cause arteries to narrow and harden.

Increasing your intake of folate may help decrease homocysteine levels to prevent heart disease. In fact, a 2012 analysis out of China found that each 200-microgram increase in folate intake was associated with a 12 percent drop in the risk of developing coronary heart disease.

4. Builds Strong Bones

In addition to being associated with a greater risk of heart disease, elevated homocysteine levels may also impact bone health. Studies show that folic acid can decrease homocysteine levels and impact the rate of bone metabolism to promote better bone health.

One 2014 study suggests that increased plasma homocysteine is associated with decreased levels of folate as well as reduced bone mineral density. Plus, another study published in the New England Journal of Medicine showed that higher levels of homocysteine were a risk factor for osteoporotic fractures in older adults.

5. Improves Cognitive Function

Low levels of folate, along with other B vitamins like vitamin B12, have been associated with cognitive decline and dementia. A study published in the American Journal of Clinical Nutrition even found that low folate status was associated with impaired cognitive function in the elderly.

One 2016 study concluded that folic acid supplementation was able to effectively improve cognitive function in older adults with mild cognitive impairment.

Another study published in 2005 also found that a higher intake of folate was linked to a reduced risk of developing Alzheimer’s disease.

6. Reduces Symptoms of Restless Legs Syndrome

Restless legs syndrome is a condition characterized by the urge to move the legs, especially at night. While anyone can be affected by restless legs syndrome, pregnant women are more prone to developing the condition.

Studies show that low levels of folate may be associated with the development of restless legs syndrome, especially during pregnancy. Interestingly, according to a paper in Alternative Medicine Review, folic acid administration may help reduce the symptoms of restless legs syndrome.

Recommended Intake

Most adults need about 400 micrograms of folate, but the daily requirements increase for women who are pregnant or breastfeeding to 600 micrograms and 500 micrograms, respectively.

Folic acid dosage can range anywhere from 100–800 micrograms, and most prenatal vitamins generally include between 600–800 micrograms of folic acid per serving.

How much folic acid is too much? If you get your folate from healthy, whole-food sources like fruits and vegetables, the risk of folic acid overdose is minimal.

However, taking high amounts of supplemental folic acid or eating lots of foods rich in folic acid can increase the risk of adverse side effects. Therefore, it’s best to stick to less than 1,000 milligrams per day from fortified foods and/or supplements.

Food Sources

Ideally, you should get the majority of your folate from natural, whole-food sources like fruits, vegetables and legumes. Not only can these nutrient-dense foods provide folate, but they are also rich in other vitamins and minerals that your body needs.

However, if you’re unable to meet your folate needs through foods or have a condition that impairs absorption, your doctor may recommend taking folic acid dietary supplements or eating more fortified products high in folic acid to help meet your needs. These may include healthy cereals, whole grain products, enriched breads, pastas and rice.

What foods have folic acid? Which contain natural folate instead?

Folate can typically be found in fruits, veggies and legumes, including foods like spinach, asparagus, avocados and beans. It’s also found naturally in beef liver, a nutrient-dense ingredient that can supply up to 54 percent of your daily folate requirement.

Folic acid, on the other hand, is present in enriched products, meaning it has been added into the final product to boost its nutrient content. Some of the top folic acid sources include rice, bread, pasta and cereal.

Although the exact amounts can vary quite a bit, most contain between 25 percent to 50 percent of the daily recommended value.

In some cases, supplements may be necessary, especially if you have increased needs or any issues with nutrient absorption.

If you do decide to use a supplement, opt for L-methylfolate instead of folic acid tablets. This is the biologically active form of folate, and some research suggests that it may mitigate some of the risks associated with high folic acid intake.

Additionally, be sure to also include a range of folate-rich fruits and vegetables in your diet to ensure you meet your micronutrient needs.

Related: Top 25 Superfoods to Get Into Your Diet

Deficiency vs. Too Much

Getting too little or too much folic acid can be detrimental to health. A deficiency can cause symptoms like folic acid anemia, weakness, headaches and fatigue. Conversely, loading up on folic acid can also be harmful and may cause symptoms like cramps, diarrhea and confusion.

Let’s take a closer look at this important balance and how too much or too little can impact your health.

Folate deficiency on its own is uncommon. Since it typically stems from causes like a poor diet, alcoholism or issues with nutrient absorption, folate deficiency is often found coupled with other nutrient deficiencies.

Folic acid deficiency anemia, known as “megaloblastic anemia,” is the main clinical sign of low folic acid and B12. Megaloblastic anemia results in the production of red blood cells that are abnormal and large, causing symptoms like:

• Weakness
• Fatigue
• Pale skin
• Headaches
• Irritability
• Premature hair graying
• Stunted growth
• Shortness of breath
• Heart palpitations
• Difficulty concentrating
• Weight loss
• Nausea

Women who are pregnant or of childbearing age, people with an alcohol dependence, and those with malabsorptive disorders are at the greatest risk for folate deficiency. Folic acid deficiency in the elderly is also a problem, especially in those with a poor diet or decreased appetite.

Conventional folate deficiency treatment typically includes increasing folate levels by making dietary modifications and sometimes taking a folic acid supplement. It’s also important to diagnose and correct other nutrient deficiencies that may also be present, like vitamin B12 deficiency.

If you get your folate from whole-food sources, there’s no need to worry about overdoing it and getting too much folate from your diet. If you take folic acid dietary supplements, however, it’s vital to stick to the recommended dosage.

Adverse side effects of too much folic acid include:

• Cramps
• Diarrhea
• Confusion
• Skin reactions
• Epilepsy
• Changes in sex drive
• Difficulty sleeping
• Mood changes

Risks and Side Effects

Folate is incredibly important to nearly every aspect of health, including the production of red blood cells and supporting development in early pregnancy, so if you suspect that you may have a deficiency, it’s important to talk to your doctor and get your blood levels tested.

Ideally, you should aim to get the majority of your folate through natural food sources, including fruits, vegetables or legumes. However, in some cases, supplemental folic acid for men and women is necessary, either due to issues with absorption or increased nutrient needs.

If you do decide to use a supplement or consume fortified foods to help meet your needs, be sure to avoid going overboard to avoid potential side effects of folic acid. Consuming high amounts can cause symptoms like cramps, epilepsy, mood changes and difficulty sleeping. It may also mask vitamin B12 deficiency, leading to even more health issues if left untreated long term.

Some studies suggest the enzyme needed to convert folic acid into a usable form is very slow, causing unmetabolized folic acid to build up in the plasma and tissues. Although more research is needed, a high intake from supplementation may be associated with an increased risk of prostate cancer and colorectal tumors.

Another danger of excess folic acid intake is that it can mask a deficiency in vitamin B12, which can have detrimental effects on health if left untreated. Long-term vitamin B12 deficiency can lead to problems like anemia, fatigue, nerve damage and even neurological changes.

Conclusion

• Folic acid is a vitamin of the B complex found especially in leafy green vegetables, liver and kidney. To be more specific, folate is the form that is found naturally in most food sources, while folic acid is available in fortified foods and supplements.
• What is folic acid used for? Within the body, folic acid uses include aiding in cell division, replicating and synthesizing DNA and promoting fetal growth and development. It’s especially needed during early pregnancy.
• Potential benefits of folic acid include a reduced risk of cancer, improved cognitive function, stronger bones, enhanced heart health, better pregnancy outcomes and reduced symptoms of restless legs syndrome.
• A deficiency can cause issues like anemia, stunted growth, heart problems and neural tube defects. Conversely, consuming too much folic acid from fortified foods or supplements can lead to other adverse effects on health as well.
• Therefore, you should get most of your folate through whole-food sources, such as fruits, vegetables and legumes, to help meet your daily needs and reduce the risk of side effects.

The post 6 Folic Acid Benefits (Plus, What It Is and How to Get It) appeared first on Dr. Axe.

Vitamin D stands out from other micronutrients because it’s one of the few vitamins that your body is able to produce all on its own.  Also known as the “sunshine vitamin,” your skin is actually able to synthesize vitamin D when exposed to sunlight.

That being said, unfortunately many of us are lacking in this key nutrient, resulting in vitamin D deficiency. Because it’s found in very few food sources, coupled with the fact that most people don’t spend a lot of time in the sun each day, it’s often necessary to take a vitamin D supplement to help meet your daily needs.

So do vitamin D supplements work? Do you actually need one, and what is the best vitamin D supplement?

Here’s what you need to know…

Why You Need Vitamin D

Vitamin D is vital to several different aspects of health. Although it’s most well-known for its ability to strengthen the bones and boost calcium absorption, it’s also involved in immune function, disease prevention, mood regulation and weight control.

In fact, a deficiency in this crucial vitamin can cause issues like hair loss, chronic pain, sluggishness and decreased wound healing. It can even increase the risk for cardiovascular disease, diabetes and serious infections.

Unfortunately, vitamin D is found in very few food sources naturally, which can make it difficult to meet your needs through diet alone. Not only that, but many are also at a higher risk of vitamin D deficiency, including older adults, overweight individuals and those living in northern latitudes.

Taking a vitamin D supplement is an easy and effective way to ensure you’re able to meet your needs with minimal risk of adverse side effects.

Plus, in addition to effectively preventing a deficiency, vitamin D supplementation has also been linked to a number of different health benefits, as explained more below.

Vitamin D Supplement Benefits

Boosting your intake of this vitamin via supplementation can contribute to benefits, such as:

• Support for bone health, including by assisting in calcium absorption
• Supporting a healthy body weight
• Boosting immune function
• Improving your mood
• Possibly helping to protect against cancer
• And more

1. Supports Bone Health

Vitamin D plays an integral role in bone metabolism. In addition to increasing calcium absorption, vitamin D is also involved in the metabolism of phosphorus, another key mineral that supports bone health.

According to one study in the Journal of Mid-life Nutrition, low levels of vitamin D were associated with decreased bone mineral density in women. For this reason, taking a vitamin D and calcium supplement is often recommended for those at risk for bone loss, including postmenopausal women.

2. Enhances Immunity

If you find yourself feeling under the weather more often than usual, you may want to consider adding a natural vitamin D supplement into your routine.

Vitamin D is important for the function of immune cells, and increased susceptibility to infection is one of the hallmark signs of deficiency. One study published in the Archives of Internal Medicine found that low levels of vitamin D were linked to a higher risk of upper respiratory infections, such as the cold or flu.

3. Helps Prevent Deficiency

Taking a vitamin D supplement is one of the easiest and most effective ways to prevent a vitamin D deficiency.

Unfortunately, vitamin D deficiencies are incredibly common, especially among older adults, those with darker skin and those with limited sun exposure. Some of the most common symptoms of deficiency include fatigue, impaired wound healing, muscle pain and hair loss.

4. May Help Protect Against Cancer

Interestingly enough, some studies have found that getting enough vitamin D could aid in the prevention of certain types of cancer. In particular, vitamin D deficiency is thought to be associated with a higher risk of colon, breast, ovarian and prostate cancer.

According to a massive review in the American Journal of Public Health, “evidence suggests that efforts to improve vitamin D status, for example by vitamin D supplementation, could reduce cancer incidence and mortality at low cost, with few or no adverse effects.”

However, keep in mind that more research is needed to evaluate whether other factors may also contribute to the relationship between vitamin D levels and cancer risk.

5. Boosts Weight Loss

Not only do studies show that vitamin D levels tend to be lower in individuals who are overweight or obese, but some research also indicates that vitamin D supplementation could help bump up weight loss.

A study in the American Journal of Clinical Nutrition actually found that taking a calcium and vitamin D supplement resulted in significant reductions in body weight and fat mass compared to a control group. Another study showed that having adequate levels of serum vitamin D was associated with increased weight loss and fat loss in 218 women.

6. Improves Mood

Vitamin D can have a powerful impact on mood and may even aid in the prevention of conditions like depression. For example, a study conducted by the Institute of Clinical Medicine in Norway showed that supplementation with vitamin D significantly improved symptoms of depression in 441 adults.

What’s more, another 2017 study found that vitamin D was effective at improving mental health status and reducing depression and anxiety in women.

Best Vitamin D Supplement Options

With all the vitamin D supplements on the market, it can feel overwhelming trying to select one that’s right for you. What is the best vitamin D supplement to take?

Vitamin D2 and D3 are the two most common forms of vitamin D, found in both food sources and supplements. D3 is thought to be much more absorbable and therefore the best option. In fact, one study found that taking vitamin D3 was nearly twice as effective at increasing serum vitamin D levels than vitamin D2.

Ideally, look for a vitamin D supplement that contains vitamin D3, also known as cholecalciferol.

D3 from animal products (specifically from the cholesterol within these products) is closest to what sunlight naturally produces in humans when the skin works to convert UV light. Vitamin D3 is therefore the more active form and thought to be converted a lot faster than D2.

Additionally, check the ingredients label, and select a product with minimal added ingredients or fillers to ensure you get the best value for your money.

Specialty formulas are also available, such as those that combine vitamin D with calcium to help with absorption. Additionally, if you’re vegan, look for a vitamin D supplement that is specifically labeled as vegan.

Keep in mind that vitamin D is a fat-soluble vitamin, so if your supplement doesn’t contain an oil, you should take your vitamin D with a meal that contains a good source of fat to optimize absorption. A few slices of avocado, a handful of nuts or a square of dark chocolate can all help boost nutrient absorption.

Vitamin D Supplement Dosage and Uses

So how much vitamin D should you take a day? Is it better to take vitamin D at night or in the morning, and can you take vitamin D on an empty stomach?

The recommended dietary allowance (RDA) for vitamin D varies based on age. The current guidelines for vitamin D needs are as follows:

• 400 international units (IU): infants 0–12 months
• 600 IU: children and adults 1–70 years, including women who are pregnant or breastfeeding
• 800 IU: adults over 70 years

Oftentimes, the vitamin D supplement dose can exceed the RDA, and many recommend using a vitamin D supplement with 5,000 IU or more to ensure adequate blood levels. However, while taking a vitamin D supplement dose below 10,000 IU per day is unlikely to yield any symptoms of toxicity, taking high doses may negatively impact health over time.

Note that, although breast milk and formula both provide a small amount of vitamin D, the American Academy of Pediatrics recommends the use of a vitamin D supplement for infants who are breastfed or consuming less than one liter of formula per day. Administering a vitamin D supplement for babies can help prevent deficiency while also reducing the risk of conditions like rickets.

Although there’s limited research on whether taking vitamin D at night or in the morning is more effective, taking it with a meal is key to promoting proper absorption. In fact, one 2015 study showed that taking vitamin D alongside a high-fat meal increased vitamin D levels 32 percent more than with a fat-free meal.

Who Should Take Vitamin D Supplements?

Vitamin D deficiency is one of the most common nutritional deficiencies around the globe. Which populations are especially at risk?

Older adults, vegans/vegetarians, and those who get limited sun exposure, have darker skin or are overweight are at a higher risk for vitamin D deficiency. People who live in northern latitudes may also be at an increased risk since they lack sun exposure.

If you suspect that you may have a vitamin D deficiency, it’s best to talk to your doctor and get your vitamin D blood levels tested to determine if supplementation is right for you. Your doctor can also help determine whether you need daily tablets or high-dose supplementation to help bring your levels up within the normal range.

Risks and Side Effects

Although there are many benefits associated with vitamin D, there are some vitamin D supplement side effects to consider as well.

For starters, taking very high doses over long periods of time can cause vitamin D toxicity, which can result in symptoms like drowsiness, stomach pain, vomiting and confusion.

For this reason, it’s important to stick to the recommended dosage and use supplements only as directed. If you experience any negative side effects as a result of vitamin D supplementation, consider decreasing your intake and talking to a trusted health care professional.

If you have any underlying conditions, such as high levels of calcium, hyperparathyroidism or kidney disease, it’s best to talk to your doctor before starting supplementation.

Vitamin D can increase calcium absorption, which could worsen issues related to these conditions. You may also want to consult with your doctor if you take medications such as diuretics, antacids, or heart medications like digoxin, diltiazem or verapamil.

Related: Can You Take Too Much Vitamin D?

Conclusion

• Vitamin D supplements are often recommended for most babies, children and adults because deficiency in this vitamin is believed to be very common. That’s because many people today don’t spend enough time in the sun due to factors like working indoors or wearing sunblock.
• While supplements are necessary and beneficial in many cases, it’s ideal to get the amount of D vitamin you need directly from sunlight if possible.
• When choosing a supplement, opt for D3 instead of D2, which is absorbed better. Take your daily vitamin D supplement with a meal, specifically one containing a bit of fat.

The post Best Vitamin D Supplement Benefits & How to Choose the Right One appeared first on Dr. Axe.

Vitamin D3 is one of the most buzzed-about supplements in the health industry. That’s because it’s estimated that over 40 percent of the population is deficient in vitamin D, which plays a role in everything from regulating mood to modulating immune cells.

Not only that, but it’s one of the few nutrients that’s difficult to get from food sources alone, considering our bodies get most D from sunlight exposure.

What’s the difference between vitamin D vs. D3, and what is vitamin D3 good for? Keep reading for everything you need to know about this important micronutrient and how it can impact your health.

Vitamin D3 vs. Vitamin D2

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that is involved in bone health, immune function, cell growth and more. Experts believe we need it to defend against a number of chronic diseases, including heart disease, cancer, inflammation and autoimmune diseases.

Your body is able to produce vitamin D on its own when your skin is exposed to sunlight. It can also be obtained through several vitamin D food sources and supplements.

Unfortunately, vitamin D deficiency is a common issue, and certain groups are at a higher risk of deficiency. In particular, older adults, those who get limited sun exposure, and people who are overweight/obese or have darker skin are at an increased risk.

Vitamin D3 vs. Vitamin D2

What is the difference between vitamin D and vitamin D3?

Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). D3 is thought to be more absorbable because it’s converted most easily to 1,25-dihydroxyvitamin D, the active form of vitamin D.

Vitamin D3 is primarily found in animal foods, such as fish, liver, eggs and cod liver oil. Meanwhile, vitamin D2 is mostly in mushrooms and fortified foods, such as cereal. Both are also available in supplement form as well.

The biggest difference between vitamin D2 vs. D3 actually lies in the way that they are metabolized in the body. In fact, one study published in the Journal of Endocrinology and Metabolism found that vitamin D3 was nearly twice as effective at increasing vitamin D levels in the blood compared to vitamin D2.

For this reason, it’s generally recommended to select a vitamin D3 supplement over one containing vitamin D2.

Benefits/Uses

1. May Help with Weight Management

Some studies show that vitamin D levels tend to be lower in people with higher amounts of body fat.

Supplementing with vitamin D3 may help enhance weight loss and bump up fat-burning. For example, one study demonstrated that supplementing with calcium and vitamin D increased weight loss and fat loss compared to a control group.

2. Boosts Bone Strength

Vitamin D is absolutely essential when it comes to bone health. In fact, one of the most serious vitamin D3 deficiency symptoms in children is rickets, a condition characterized by a softening and weakening of the bones.

One of the main ways that vitamin D boosts bone strength is by promoting the absorption of calcium, which is essential to maintaining skeletal integrity. Plus, it’s also involved in the metabolism of phosphorus, another key mineral that is important to bone health.

3. Improves Immune Function

One of the most impressive benefits of vitamin D3 is its ability to enhance immunity and protect against infection.

Not only can a deficiency in this important micronutrient slow wound healing and increase the risk of infection, but vitamin D3 is also integral to the function of immune cells in the body.

According to research, lower levels of serum vitamin D are actually associated with the a higher risk of recent respiratory tract infections, demonstrating just how crucial this vitamin is for immunity.

Some experts now even recommend that people who are deficient and at risk for certain illnesses take a high dose of vitamin D3 to quickly raise levels, followed by moderate doses (about 10,000 IU/day of vitamin D3 for a few weeks, followed by 5,000 IU/day).

4. Enhances Mental Health

Some research shows that vitamin D could be beneficial for boosting mental health and brain power. Studies have found that vitamin D status could potentially be linked to issues like:

• depression
• anxiety
• Alzheimer’s disease
• bipolar disorder
•  schizophrenia

What’s more, one study conducted by the Washington University School of Medicine even showed that low levels of vitamin D were tied to low mood and impaired cognitive performance in older adults.

5. May Help Fight Cancer Cells

Although research is still limited on exactly how vitamin D3 can impact cancer growth in humans, in vitro research suggests that it may affect several aspects of cancer development, including tumor growth and cell death.

Other studies have found that vitamin D deficiency may be linked to a higher risk of certain types of cancer, including breast, prostate, colorectal, ovarian, kidney and stomach cancers. However, further research is still needed to determine whether other factors may also be involved besides vitamin D3 levels.

Foods

Adding a few vitamin D3 foods to your diet is a simple way to bump up your intake of this important fat-soluble vitamin. Here are a few of the top food sources of vitamin D3:

1. Cod Liver Oil — 1 tablespoon: 1,360 international units (over 100 percent DV)
2. Wild-Caught Salmon — 3 ounces: 447 IU (over 100 percent DV)
3. Mackerel — 3 ounces: 306 IU (76 percent DV)
4. Tuna Fish — 3 ounces: 154 IU (39 percent DV)
5. Sardines — 2 sardines: 47 IU (12 percent DV)
6. Beef Liver — 3 ounces: 42 IU (11 percent DV)
7. Eggs — 1 egg: 41 IU (10 percent DV)
8. Caviar — 1 tablespoon: 37 IU (9 percent DV)

Supplements and Dosage

Sun exposure is one of the easiest and most effective ways to meet your vitamin D needs. When this isn’t possible, supplementing with D3 is recommended, as well as increasing your vitamin D food intake.

Vitamin D supplements can be a quick and convenient way to meet your needs for this important fat-soluble vitamin, especially if you’re at an increased risk of deficiency.

If you do opt to take one, be sure to select vitamin D3 instead of vitamin D2 to maximize absorption. You should also take vitamin D with meals, as it requires a good source of fat to be absorbed in the body.

You may be wondering: How much vitamin D3 should I take daily? Currently, the recommended dietary allowance for vitamin D is as follows:

• 400 IU: infants 0–12 months
• 600 IU: children and adults 1-70 years
• 800 IU: adults over 70 years

However, many believe that the recommended vitamin D3 dosage should be even higher, and supplements often contain doses of up to 5,000 IU per day. Therefore, it’s best to work with your doctor to determine the right dosage for you to prevent symptoms of deficiency.

Risks, Side Effects, Interactions

Can you overdose on vitamin D3? What happens if you take too much vitamin D3?

Although the upper limit for vitamin D is currently set at 4,000 IU per day, researchers believe that doses of up to 10,000 IU per day can be taken without symptoms of toxicity.

However, it’s important to use supplements only as directed and avoid taking large amounts of vitamin D. Some of the potential vitamin D3 side effects may include abdominal pain, vomiting, nausea and confusion.

If you notice any negative side effects after starting vitamin D3 supplementation, discontinue use, and consult with your doctor.

Finally, be sure to consult with a trusted health care professional before starting supplementation if you have any underlying health conditions. In particular, vitamin D may worsen symptoms caused by issues like kidney disease and hyperparathyroidism, as it increases calcium absorption in the body.

Conclusion

• Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that is involved in bone health, immune function, cell growth and more. This is the type that’s most easily absorbed by your body, more so than vitamin D2, which is mostly found in mushrooms and fortified foods, such as cereal.
• Vitamin D3 is primarily found in animal foods, such as fish, liver, eggs and cod liver oil.
• If you don’t get enough sun exposure, supplementing with D3 can help bring your levels up. The recommended daily amount is between 600 to 800 IU per day for adults, although higher doses may be helpful.

The post Vitamin D3 vs. Vitamin D2 & How to Obtain Both appeared first on Dr. Axe.

Without a doubt, vitamin D is one of the most important micronutrients when it comes to your health. It’s involved in just about everything from immunity to brain function, and researchers are still regularly turning up new ways that vitamin D affects your well-being. However, with a limited selection of vitamin D foods available — and a huge portion of the population at risk for deficiency — many of us simply don’t get enough of this vital vitamin.

Incorporating a good variety of vitamin D-rich foods into your diet can cut your risk for experiencing vitamin D deficiency. What foods are high in vitamin D, and why does it even matter?

Let’s dive in and discuss why you may want to start paying closer attention to your dietary intake of this essential vitamin and how to consume more vitamin D foods.

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a central role in many components of health. It stands out from other vitamins because your body is able to make most of what you need through exposure to sunlight, which is why it’s often dubbed the “sunshine vitamin.”

It’s also unique in that it actually acts as a steroid hormone rather than just a vitamin in the body. This is why it’s involved in everything from weight management to bone health, especially because it supports absorption of calcium.

Getting enough vitamin D at any age may be linked to better bone health, improved weight control, enhanced brain function, increased immune function and a lower risk of certain types of cancer.

What’s are the best vitamin D sources?

It’s generally recommended that everyone squeeze in at least 10 to 20 minutes of sun exposure several times per week in order to help meet vitamin D needs.

This number varies based on a number of factors, including age, skin color and body weight. The bottom line is sunlight exposure is the best way to maintain normal D levels.

If you’re not able to spend some time outside to soak up the sun — or you live in a place where your sun exposure is limited — there are other ways to make sure you meet your needs, including food sources and supplements.

Very few vitamin D foods are available, which can make it incredibly difficult to get your fix from food sources alone. This is why, according to experts, a combination of sunlight, foods and supplements may be ideal for most children and adults.

Related: 11 Foods That Make You Taller (and Why They Do)

Top 18 Vitamin D Foods

By regularly incorporating a few servings of foods high in vitamin D into your diet, you can help meet your needs, even if the time you spend in the sun is lacking.

In food sources, vitamin D is available in two different forms. Vitamin D3 (cholecalciferol) can be found in animal-based foods, such as fish, while vitamin D2 (ergocalciferol) is found in other sources, such as mushrooms.

Vitamin D3 is considered the more active form. This is the type most often used in vitamin D supplements and multivitamins because it has been found to be more effective at increasing serum levels of vitamin D.

Which foods contain vitamin D, and how much do you need to eat? Here are a few of the top sources to help you meet your daily requirement:

1. Cod Liver Oil — 1 tablespoon: 1,360 international units (IU)
2. Wild-Caught Salmon — 3 ounces: 447 IU
3. Mackerel — 3 ounces: 306 IU
4. Tuna Fish — 3 ounces: 154 IU
5. Fortified Milk — 1 cup: 124 IU
6. Fortified Almond Milk — 1 cup: 120 IU
7. Fortified Coconut Milk — 1 cup: 120 IU
8. Morel Mushrooms — 1 cup: 3.4 micrograms
9. Fortified Yogurt — 1 cup: up to 80 IU
10. Sardines — 2 sardines: 47 IU
11. Fortified Orange Juice: 1 cup: 47 IU or more
12. Beef Liver — 3 ounces: 42 IU
13. Eggs (particularly egg yolks) — 1 egg: 41 IU
14. Fortified Cereal — 1 cup: 40 IU
15. Caviar/Fish Roe — 1 tablespoon: 37 IU
16. Fortified Cheeses — 1 ounce: 6 IU
17. Shiitake Mushrooms — 1 cup: 1 IU
18. Oyster Mushrooms — 1 cup: 0.6 IU

How to Boost Absorption:

Because vitamin D is a fat-soluble vitamin, it ideally needs to be consumed with fat in order to have optimal absorption.

If you are going to eat a food source of vitamin D, it’s best to combine it with a fat source, too, like ghee, coconut oil, nuts, seeds or fish, to help with absorption.

How Many Vitamin D Foods to Eat:

Aim for one to two servings of vitamin D foods per day. Try to include a good mix of vitamin D vegetables, dairy products and fatty fish to get in a broad array of important micronutrients in addition to vitamin D.

For those who don’t consume fish, it can be a bit tricker to get enough vitamin D from food sources alone. However, there are still many available options of vitamin D foods for vegetarians and vegans alike.

Aside from fatty fish and liver, vitamin D can also be found in sources like eggs and mushrooms, as well as fortified products like cereal, juice and dairy.

Ready to start incorporating more foods with vitamin D into your diet to ensure you get your daily dose? Here are a few healthy and delicious recipes using foods rich in vitamin D to get you started:

• Tuna Pasta Salad
• Mediterranean Roasted Mackerel
• Smoked Salmon Egg Bake
• Grilled Sardines with Lemon, Garlic and Paprika
• Stuffed Mushrooms

Vitamin D in Mushrooms:

Mushrooms are a very interesting and rare food when it comes to vitamin D. In some mushrooms that are now available in certain health food stores, the vitamin D content is boosted by exposing these mushrooms to ultraviolet light.

Mushrooms nutrition contains plant sterols that are able to convert UV light to vitamin D. Exposing mushrooms to as little as five minutes of UV light is believed to produce a substantial amount of vitamin D.

While mushrooms are typically grown indoors, many growers are beginning to grow them outdoors to take advantage of this — or they place the growing mushrooms under special lamps.

Rare and sometimes difficult-to-find maitake mushrooms, for example, contain a huge amount of vitamin D. Portobello mushrooms and other mushroom varieties also make good sources, but they are not nearly as high.

You can ask the workers at your health food store or the farmers at your local market if their mushrooms were grown indoors or outdoors in order to know if the mushrooms you are purchasing contain higher amounts of vitamin D.

Vitamin D in Dairy Products:

Interestingly, and despite what many people think, regular, pasteurized milk and dairy products do not naturally contain much vitamin D at all. Synthetic vitamin D is added to pasteurized cow’s milk, soy milk and rice milk.

Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart, according to the U.S. Department of Agriculture, but foods made from milk, like cheese and ice cream, are usually not fortified. Synthetic vitamin D added to foods is believed to be much less effective than naturally occurring vitamin D and can also potentially block natural vitamin D’s effects.

Raw milk, on the other hand, is believed to contain a small amount of vitamin D naturally, which is found in its fat and not destroyed during pasteurization. Some sources show that raw milk has about 38 IUs of vitamin D per quart (four cups).

However, it’s hard to know for sure how much is in raw milk because it differs greatly depending on the specific milk tested and correlates with the health of the animal that it came from.

On top of this, the USDA does not list the official vitamin D content of raw milk, and many sources claim different amounts to be present within raw milk. Keep this in mind if you consume raw milk to increase your vitamin D levels.

Related: Top 10 Vitamin B5 Foods (Pantothenic Acid)

Dosage Recommendations

Children under 12 months need at least 400 international units of vitamin D per day. Adults up to 70 years old require at least 600 IUs daily.

Older adults require even more vitamin D and should aim to get at least 800 IU of vitamin D each day.

While these are minimum requirements needed for overall health, in some cases even higher doses may be beneficial. If you’re prone to deficiency, it’s best to speak with your doctor about which dosage is right for you.

If you do decide to take a vitamin D supplement, opt for a high-quality, food-based multivitamin whenever possible, and find a form that uses vitamin D3 instead of vitamin D2 to help maximize absorption.

Vitamin D and Calcium

Calcium and vitamin D work together, so it’s ideal to consume them at the same time.

Vitamin D helps the body to absorb calcium effectively. Calcium, of course, is a mineral that has many roles, including protecting bone health, aiding in cardiovascular health and even impacting one’s body weight.

When you eat foods with calcium (such as leafy greens, cruciferous veggies, dairy and almonds), you’re actually consuming an inactive form that needs to be converted to an active form to work properly. This conversion requires vitamin D.

Eating foods fortified with calcium and vitamin D, such as milk, yogurt and orange juice, is an easy way to avoid a deficiency and to consume a good balance of these nutrients.

Other food combinations that help you obtain both calcium and vitamin D include:

• Eggs with leafy greens
• Salmon with veggies, such as broccoli, kale, collard greens and spinach
• Fortified yogurt with almonds
• White beans with veggies and fish

Conclusion

• Upping your intake of foods with vitamin D is one of the best ways to prevent a deficiency and promote overall health.
• The best vitamin D foods include fish like salmon, mackerel and sardines; fortified dairy; some mushrooms; eggs; caviar/fish roe; and fortified orange juice and cereals.
• While vitamin D foods can help you meet your needs, sunlight exposure is still the best way to maintain normal levels. Spending 10 to 20 minutes in the sun at least several times per week is most effective.
• You can also boost your intake by adding a D3 supplement to your diet, while still focusing on eating dietary sources, too.

The post Top 18 Vitamin D Foods + How to Incorporate Them Into Your Diet appeared first on Dr. Axe.

You’ve likely read up on the importance of prenatal vitamins and how certain nutrients are needed in higher amounts during pregnancy, but did you know that the same is true even after you’ve given birth? Postnatal vitamins are used to ensure that new moms get the vitamins and minerals they need after giving birth.

While eating a healthy, balanced diet is key or maintaining proper macronutrients and micronutrient levels, supplementing with the most important vitamins and minerals can support breastfeeding and recovery after giving birth.

What Are Postnatal Vitamins?

Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth. While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply and healthy energy levels.

Typically, a prenatal vitamin can be continued during the months after birth as well. Those nutrients are also needed during breastfeeding and the recovery phase.

In essence, these vitamins are beneficial for women during their reproductive years.

Best Postnatal Vitamins to Take

The nutrients that are most important during pregnancy are also needed after delivery, especially for women who are breastfeeding. Here’s a breakdown of the most important vitamins and minerals for the postnatal period:

1. Iron

Iron is an important nutrient during pregnancy and after birth. It helps prevent anemia, which can be exacerbated when a woman loses blood during delivery.

If you have low iron levels and you’re taking a pre- or postnatal multivitamin, make sure it includes iron. If not, you can take a separate iron supplement for six to eight weeks after delivery or until your health care provider recommends stopping.

The daily recommended intake of iron for lactating women is 27 milligrams.

2. Calcium

Calcium is needed for mom’s and baby’s bones, so getting enough while breastfeeding is important. Calcium is also needed for the circulatory, muscular and nervous systems to function properly.

The recommended daily intake of calcium for pregnant and breastfeeding women is 1,000 milligrams.

3. Vitamin D

Research indicates that efforts should be made to optimize vitamin D status in mothers during and after pregnancy to support healthy levels in the infant and mom. Not only do infants need vitamin D for healthy bones and teeth, but the nutrient also impacts women’s brain function, immunity, hormones and mood.

Breastfeeding women should get about 600 international units (or 15 micrograms) of vitamin D per day.

4. Choline

Choline is a nutrient that plays a role in nerve function, muscle movement, metabolism, energy and several other important body processes. The recommended daily intake for women who are breastfeeding is 550 milligrams of choline.

5. DHA

Docosahexaenoic acid (DHA) is an essential fatty acid that needs to be consumed in food or supplement form to maintain healthy levels. It supports infant development, and studies suggest that there are long-term benefits for infants with higher levels of DHA, including faster development of behavioral functions.

Deficits in DHA may lead to learning impairments among infants.

Babies get DHA through breast milk, so mothers need to make sure they get enough of the fat in food or supplement form. Breastfeeding women need between 300–900 milligrams of combined DHA and EPA (another omega-3 fats acid) per day.

How to Take/Dosage

Postnatal vitamins are taken after birth, typically for as long as you’re breastfeeding and your body is recovering from pregnancy. Speak to your doctor or midwife for usage and dosage recommendations for your body and lifestyle specifically.

Postnatal multivitamins are available online and at health food stores. You can find them in capsule, gummy and powder forms.

Look for a reputable brand, ideally with a USDA Certified Organic label and a full list of ingredients and dosage. If you’re going for a multivitamin, make sure to choose one that includes DHA.

When you no longer need postnatal vitamins, you can switch over to a standard multivitamin to ensure that you maintain healthy levels of micronutrients, especially if your diet is lacking in certain areas.

Food Sources

The best way to maintain healthy levels of vitamins and minerals is by eating a diet rich in colorful, fresh foods, just like the pregnancy diet. The foods that are highest in postnatal nutrients and should be incorporated into a woman’s diet after giving birth include:

• Yogurt
• Goat cheese
• Almonds
• Walnuts
• Broccoli
• Cauliflower
• Brussels sprouts
• Kale
• Spinach
• Swiss chard
• While beans
• Black beans
• Navy beans
• Chickpeas
• Split peas
• Lentils
• Wild-caught fish
• Organic poultry
• Grass-fed beef
• Cafe-free eggs
• Portobello mushrooms
• Pumpkin seeds
• Chia seeds
• Flaxseeds

Women also need plenty of water during the postpartum period. Staying hydrated supports breast milk supply, energy levels and overall body function. Keep a water bottle close by throughout the day, and opt for drinking about 12–16 cups of water, depending on how often you nurse.

Risks and Side Effects

When it comes to getting enough micronutrients for optimal health, supplements aren’t a replacement for a healthy diet. They work best when taken as part of a balanced, healthy diet.

Supplements can be used to cover any potential gaps in your diet.

If you take any medications, check with your health care provider before using vitamin supplements. If you experience adverse reactions or side effects of a supplement, such as nausea, diarrhea, rash or flushing, discontinue use, and speak to your doctor.

Conclusion

• Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth.
• While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply, mood, brain function and healthy energy levels.
• Some of the most important nutrients during the post-birth period include iron, calcium, vitamin D, choline and DHA. You can get these vitamins and minerals from leafy greens, organic animal meat, dairy products, nuts and seeds, and legumes. Taking a postnatal supplement can help fill any gaps from your diet.

The post The Best Postnatal Vitamins for Mom and Baby appeared first on Dr. Axe.

Vitamin B12, also known as cobalamin, is an important water-soluble vitamin that plays a central role in several aspects of health, including brain function, red blood cell formation and DNA synthesis. It’s also considered an “essential nutrient” because your body is unable to produce it on its own and needs to obtain it from food sources or supplementation. In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy.

Although incorporating a good variety of vitamin B12 foods in the diet can help most people meet their needs for cobalamin, supplementation is sometimes necessary for those who may have underlying health conditions or take certain medications. Like all supplements, however, there are several vitamin B12 benefits and side effects to consider.

So what are the side effects of vitamin B12? How can you minimize these potential vitamin B12 side effects while maximizing the benefits? Here’s what you need to know.

Positive Vitamin B12 Side Effects

Does B12 have side effects? What does B12 do for your body? Here are a few of the top vitamin B12 benefits for men and women:

1. Prevents Deficiency

Taking a vitamin B12 supplement is one of the easiest and most effective ways to prevent a vitamin B12 deficiency, especially if you don’t regularly consume foods high in this important water-soluble vitamin. Some of the most common side effects of vitamin B12 deficiency include weakness, anemia, constipation, decreased appetite and unintentional weight loss.

2. May Boost Energy Levels

Vitamin B12 plays an integral role in energy production and is essential for converting the foods that you eat into a form of  energy that can be used by the body. It’s also necessary for the formation of red blood cells, which help supply the cells with oxygen so they can function properly.

While research is lacking on whether taking a vitamin B12 supplement can improve energy levels on its own, it can aid in energy production and may be especially beneficial for boosting energy levels if you’re lacking in this key micronutrient.

3. Supports Growth and Development

Vitamin B12 is absolutely essential during pregnancy for ensuring healthy fetal growth and development. Not only is vitamin B12 crucial for preventing birth defects, but a deficiency may also increase the risk of miscarriage or premature birth.

For this reason, vitamin B12 is a common component of most prenatal vitamins and can also be found in many fortified foods.

4. Keeps Skin, Hair and Nails Healthy

Some of the most visible signs of vitamin B12 deficiency can be spotted right in your hair, skin and nails. In fact, some of the most common symptoms of deficiency include hyperpigmentation of  the skin and nails, hair changes, vitiligo, and angular stomatitis, which is a condition that causes cracks and inflammation in the corners of the mouth.

Fortunately, several case reports have found that these changes may be reversible by correcting the deficiency with supplementation.

5. Improves Mood

One of the most surprising vitamin B12 injections side effects is the ability to improve mood and mental health. This is because vitamin B12 acts as a cofactor for neurotransmitters like serotonin and dopamine, both of which are key regulators of mood and emotion.

Preliminary research also shows that pairing vitamin B12 supplementation with antidepressants could help significantly reduce symptoms of major depressive disorder to a greater extent than treatment with an antidepressant alone.

6. Promotes Heart Health

Vitamin B12 is important for the metabolism of homocysteine, a type of amino acid in the blood that may be tied to a higher risk of heart disease. In addition to decreasing homocysteine levels, which could potentially help reduce the risk of heart disease, some research also indicates that higher vitamin B12 levels may be linked to improved outcomes for those who have suffered from an ischemic stroke and may be associated with a lower risk of coronary artery disease.

Negative Vitamin B12 Side Effects

Despite the multitude of benefits associated with vitamin B12, can too much vitamin B12 be harmful and what happens when you have too much of it in your body?

Vitamin B12 is a water-soluble vitamin, which means that excess amounts are flushed out of the body through the urine, making a vitamin B12 overdose nearly impossible. However, while vitamin B12 is safe when used as recommended, there are several vitamin B12 injection side effects to consider as well.

Research indicates that there may be adverse effects of intramuscular vitamin B12, or B12 injections. Some common issues include fever, itching and tingling or numbness of the joint.

Other possible vitamin B12 shot side effects include:

• Headache
• Dizziness
• Rash
• Facial flushing
• Skin redness
• Cold symptoms
• Anxiety
• Swelling
• Diarrhea
• Vomiting
• High blood pressure

How to Prevent

The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products. Enjoying these foods alongside a variety of other healthy ingredients as part of a balanced diet can help ensure you meet your needs and reduce the risk of too many vitamin B12 side effects.

In some cases, supplementation may be necessary, especially if you don’t regularly consume foods high in vitamin B12 or have issues with vitamin absorption.

In that case, be sure to stick to the recommended vitamin B12 dosage, and use only as directed. If negative vitamin B12 supplement side effects persist, consider decreasing your dosage, or consult with your doctor.

Related: Vitamin B: Top 6 Benefits of B Vitamins & How to Get More in Your Diet

Precautions/When to See Doctor

Supplementing with vitamin B12 may not be right for everyone and can even be contraindicated in some cases due to the potential vitamin B12 side effects. For example, those with high blood pressure, heart problems, skin conditions, blood disorders, gout and low potassium levels should use vitamin B12 with caution and may want to consider talking to a trusted health care practitioner before starting supplementation.

Certain medications or supplements can also interfere with vitamin B12 supplements. What medications should not be taken with B12?

Folic acid, potassium, vitamin C and chloramphenicol, a type of broad-spectrum antibiotic, may all interfere with vitamin B12 in the body.

In order to minimize vitamin B12 supplements side effects, it’s best to stick to the recommended dosage and use as directed. If you experience any persistent vitamin B12 tablets side effects or serious symptoms, talk to your doctor to determine the best course of treatment for you.

Conclusion

• In recent years, research has unearthed a number of vitamin B12 side effects, including positive effects, such as its ability to improve energy levels, enhance mood and keep your heart healthy, and negative effects that may occur when there’s too much in the body.
• The best way to avoid the potential side effects of too much vitamin B12 is to get the majority of your vitamin B12 from nutrient-rich food sources, including meat, poultry, seafood and dairy products.
• For some people, taking supplements is necessary, but to minimize vitamin B12 supplements side effects, stick to the recommended dosage and use as directed.

The post Vitamin B12 Side Effects & What They Mean appeared first on Dr. Axe.

There are so many reasons you need to make sure you consume an adequate amount of potassium-rich foods daily. An important electrolyte, potassium is also the third most abundant mineral in the body. It interacts with sodium to perform a number of important functions every single day, such as balancing fluids and mineral levels within the body.

It’s why having low potassium levels can be so dangerous. Symptoms of low potassium — aka hypokalemia — are dangerous and can include severe headaches, dehydration and heart palpitations.

Fortunately, foods high in potassium are not only safe and healthy but also not difficult to come by.

Here are the recommendations for potassium from the National Academies of Sciences, Engineering, and Medicine:

• 0–6 months: 400 milligrams/day
• 7–12 months: 860 milligrams/day
• 1–3 years: 2,000 milligrams/day
• 4–8 years: 2,300 milligrams/day
• 9–13 years: 2,500 milligrams/day for males and 2,300 milligrams/day for females
• 14–18  years: 3,000 milligrams/day for males and 2,300 milligrams/day for females
• Over 19 years: 3,400 milligrams/day for males and 2,600 milligrams/day for females
• Women who are pregnant or breastfeeding: 2,800–2,900 milligrams/day

In addition, athletes who work out for more than an hour most days may need even more potassium, and intakes vary based on muscle mass, activity levels, etc.

1. Avocado

1 whole: 1,067 milligrams

Avocado is definitely one of the best potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors.

Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.

2. Lima Beans

1 cup: 955 milligrams

A single serving of lima beans can knock out over one-quarter of your daily potassium needs while also supplying a steady stream of other nutrients, including protein, fiber, iron and magnesium.

Lima beans are also versatile and easy to prepare, making them an easy potassium-rich side dish to accompany any meal.

3. Swiss Chard

1 cup, cooked: 961 milligrams

As one of the top foods high in potassium, Swiss chard is incredibly versatile and delicious. Not only can it be mixed into salads along with an assortment of other greens, but it can also be sautéed or added to pasta dishes, casseroles, soups or stews to enjoy the multitude of possible potassium benefits.

4. Acorn Squash

1 cup: 896 milligrams

Acorn squash nutrition is a vegetable source of potassium that doubles as a great source of antioxidants. Most impressively are the carotenoids contained in just one serving of acorn squash.

This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

5. Spinach

1 cup cooked: 839 milligrams

There’s a reason why spinach was the cartoon character Popeye’s power food of choice. Not only is spinach a potassium-rich food, but scientific research also shows that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.

6. Sweet Potato

1 large: 855 milligrams

Sweet potatoes are one of the top foods high in potassium that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6.

Plus, animal models show that sweet potatoes exhibit anti-ulcer activity and may be helpful in the successful treatment of peptic ulcers.

7. Wild-Caught Salmon

½ filet: 772 milligrams

In addition to potassium as well as other vitamins, minerals and protein, wild-caught salmon is loaded with health-promoting omega-3 fatty acids. The benefits of these essential fatty acids may include improved heart health and reduced symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema.

8. Dried Apricots

½ cup: 756 milligrams

Dried apricots provide a quick and easy way to add potassium to your diet. Epidemiological studies have actually shown that people who consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as a lower body weight. In moderation, dried fruit can be a healthy and potassium-rich snack choice.

9. Pomegranate

1 whole: 667 milligrams

Pomegranates are awesome fruit sources of potassium. They’re also loaded with fiber, vitamin C and vitamin K, among other nutrients. Plus, the pomegranate also lands a spot on the list of top aphrodisiac foods due to its ability to reduce cortisol levels in the body.

Additionally, according to a study out of California, pomegranate juice was compared to several other fruit juices and was found to contain the highest concentration of polyphenols.

10. Coconut Water

1 cup: 600 milligrams

Looking for more foods high in potassium that also come in liquid form? When you select a healthy variety without added sugars, you have a great beverage option that’s high in electrolytes like potassium but not too high in sugar or calories.

Not only is it highly nutritious, but coconut water has even been used in emergency situations as an IV hydration fluid.

11. White Beans

½ cup: 502 milligrams

Not only do white beans contain a significant dose of potassium per serving, but they’re also high in fiber. Consuming fiber-rich foods like white beans helps lower your risk of diabetes and heart disease while also promoting weight control as well.

12. Banana

1 large: 487 milligrams

In addition to being a great source of potassium, bananas can help repair muscle and balance water retention as a healthy post-workout snack.

Exercising is one of the major ways that your potassium levels can get drained, which is why it’s crucial to consume potassium-rich foods like bananas after an intense gym session. Research also shows that bananas are rich in dopamine, a major mood-enhancing hormone.

13. Sardines

1 can: 365 milligrams

Packed with vitamin B12, selenium and vitamin D, sardines are a nutritious and delicious addition to any diet. Besides being one of the top foods with potassium, sardines are also loaded with omega-3 fatty acids, a type of essential fatty acid that can help relieve inflammation, promote brain health and boost overall mood.

14. Peas

1 cup: 354 milligrams

Low in calories yet high in nutrients, peas are an excellent source of potassium and several other micronutrients that your body needs. Peas also contain a concentrated amount of antioxidants and polyphenols, which are thought to be responsible for their cancer-fighting, cholesterol-lowering properties.

15. Beets

1/2 cup: 259 milligrams

Adding a serving of beets to your diet is an easy way to take advantage of the plethora of potential potassium benefits. Beets are also high in dietary nitrates, which act as a vasodilator to help reduce blood pressure and support overall heart health.

Final Thoughts

• Hopefully, this list of foods high in potassium will help you to see that bananas aren’t your only option when it comes to getting your daily dose of potassium.
• There are actually many fruits and vegetables, and even fish, that rank even higher than bananas when it comes to their content of this vital mineral.
• There are so many delicious potassium-rich foods that can be eaten alone or in healthy recipes, which makes it easy not to fall short in the potassium department.

The post Top 15 Foods High in Potassium appeared first on Dr. Axe.

Although a diet including foods high in magnesium usually provides adequate amounts of the mineral for your health, certain situations may cause your body to lose magnesium faster than you are able to replace it. For people with certain medical conditions that don’t allow for the proper absorption of this essential nutrient, magnesium supplements like magnesium oxide may help avoid a deficiency.

Magnesium oxide is a type of magnesium supplement that’s used to prevent deficiency and relieve health concerns like constipation, migraines, anxiety and muscle cramps. Its laxative and antispasmodic effects have been well-researched and proven effective.

However, magnesium oxide use doesn’t come without some warnings. It is known as the most poorly absorbed magnesium supplement, and although you technically get more magnesium by weight when using magnesium oxide, some researchers believe that magnesium citrate is a better option.

So does magnesium oxide benefit your health and prevent a deficiency, or should you stick with another option?

What Is Magnesium Oxide?

Magnesium oxide is a mineral supplement that’s used to increase blood magnesium levels. It’s a white solid that is commonly found in powder form. It contains more magnesium than other magnesium supplements and is often used to prevent or reverse magnesium deficiency. However, the issue of magnesium oxide absorption has been raised by researchers who don’t believe it to be as bioavailable and effective as other types of magnesium supplements.

Magnesium oxide is made by burning magnesium with pure oxygen. In some magnesium oxide supplements, oxygen is exposed to magnesium salts from underground deposits or salt beds. Products made this way tend to be less expensive than pure magnesium oxide, but the quality may not be equivalent, as it depends on the type of magnesium salt used in the process.

The molar mass of magnesium oxide is 40.3 grams per mol. The empirical formula for magnesium oxide is MgO, and it contains around 60 percent elemental magnesium, which is the highest percentage amount all types of magnesium supplements. MgO also interacts with hydrochloric acid (HCL) to form magnesium chloride salt and water.

Because magnesium is a molecule that can’t be by itself, it needs to be bound to something to be ingested in supplement form. Magnesium oxide is bonded to oxygen, while other supplements, like magnesium chelate, are bound to an amino acid.

The salts of magnesium oxide have antacid, laxative and muscle relaxant activities. Although the absorption of magnesium oxide is considered poor, this type of magnesium supplement provides more magnesium per tablet, so it is known to be an effective remedy for magnesium deficiency symptoms.

Benefits

1. Prevents or Reverses Magnesium Deficiency

For people who are unable to maintain normal magnesium levels from food sources, taking a magnesium oxide supplement can help prevent or correct a deficiency. Magnesium deficiency can lead to major health issues, including insomnia, anxiety, muscle pain, type 2 diabetes, high blood pressure, migraines and leg cramps.

Research published in the journal Open Heart states that “certain individuals will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.”

2. Relieves Constipation

Magnesium oxide has a natural laxative effect because it helps osmotically mediate water retention. This is why magnesium oxide for constipation is one of the most common uses. It also relaxes the muscles in the digestive tract, which helps to move stool through the intestines and helps to control stomach acid that can lead to indigestion.

Research published in Annals of Clinical Research found that when elderly patients received magnesium oxide supplements, stool consistency was more normal, and the supplements were more efficient than bulk laxatives in treating constipation.

3. Helps Improve Depression and Anxiety

Because the mineral is vital for GABA function, which allows for the proper production of “happy hormones” like serotonin, it can indeed help calm anxiety and boost your mood. For people who don’t get enough magnesium through natural food sources, supplementing with magnesium oxide may help regulate hormones that are needed for calming the brain and promoting relaxation.

Magnesium oxide benefits depression as well, according to research published in PLOS One. Researchers found that when adults with symptoms of anxiety and depression used magnesium supplements for a six-week period, it caused improvements and was well-tolerated, without the need for close monitoring for toxicity.

4. Relieves Migraines

When it comes to using magnesium oxide for migraines, studies indicate that it can be helpful. The Journal of Headache and Pain published a trial that used a combination of magnesium, riboflavin and coenzyme Q10 to improve symptoms for adults with frequent migraine attacks. Researchers found that migraine symptoms and burden of disease were significantly reduced compared to placebo.

Beyond this study, research indicates that use of oral magnesium treatment is a simple, inexpensive, safe and well-tolerated option.

5. Promotes Regular Sleep

Studies show that magnesium supplements are able to increase melatonin levels, helping induce sleepiness and lower cortisol levels that are associated with stress. Using magnesium oxide for sleep may help relieve symptoms of insomnia and promote a normal circadian rhythm.

6. Relieves Muscle Cramps

Magnesium oxide plays a role in muscle contractions and helps relieve spasms that are associated with muscle cramps and issues like restless leg syndrome. Magnesium ions behave as calcium antagonists in our vascular smooth muscles. This means that magnesium helps balance calcium levels within the body so they don’t become too high and create problems with muscle control.

The studies conducted on magnesium oxide for cramps have mixed conclusions, with some showing that it isn’t more effective than placebo for night leg cramps. But research does suggest that magnesium benefits leg cramps during pregnancy.

7. Improves High Blood Pressure

Magnesium and calcium work together to support proper blood pressure levels and prevent hypertension. Taking magnesium oxide can help to prevent magnesium deficiency. This is good news considering magnesium deficiency has been shown to increase the risk of serious morbidity and mortality from cardiovascular disease.

According to research published in BMJ, “In industrial western countries, a low intake of magnesium often predisposes to a high prevalence of magnesium deficiency, increasing the risk of cardiovascular evens and cardiovascular death.”

8. Reduces Stomach Acid

When the salts of magnesium are combined with water, they form magnesium hydroxide, which reacts chemically to neutralize stomach acid. Magnesium can be used as an antacid and to manage gastrointestinal issues like indigestion.

One study conducted in France found that when patients with indigestion received a combination of magnesium oxide, activated charcoal and simethicone, an agent that’s used to relieve gas bubbles in the stomach, symptom intensity was significantly reduced compared to the placebo. Patients noticed improvements in abdominal bloating, post-meal fullness and pain in the upper abdomen area.

Risks and Side Effects

Is magnesium oxide safe to take daily? It may cause digestive issues, especially when taken in high doses. This is due to its laxative effects, which may lead to magnesium oxide side effects like diarrhea, abdominal cramping and sometimes nausea.

Magnesium side effects generally occur when someone takes doses of 600 milligrams or more. Taking too much magnesium produces osmotic activity in the intestines and colon, which overstimulates the bowels.

High doses of magnesium oxide may also cause issues like low blood pressure, irregular heartbeat, slowed breathing and confusion. In very serious but rare cases, coma and even death are possible. This is due to an imbalance of other nutrients and toxicity.

Although this is rare, for people allergic to magnesium oxide, they may experience symptoms like a rash, itching, swelling and dizziness. If these symptoms occur, discontinue use of magnesium oxide powder or tablets.

There may be magnesium oxide nursing implications, but more research is needed to fully understand if magnesium passes into breast milk. If you are struggling with magnesium deficiency symptoms and need a supplement, consult your doctor before using one if you are pregnant or breastfeeding.

Drug Interactions

Magnesium oxide does interact with some medications, so it’s important to check with your health care professional before using magnesium supplements when you take pharmaceutical drugs.

Some commonly prescribed drugs that interact with magnesium oxide include thyroid medications (like levothyroxine), quinolone-type antibiotics, tetracycline-type medications (used for bacterial infections) and bisphosphonate (for loss of bone density). These are not all of the possible magnesium oxide interactions, so be sure to consult with your health care professional.

If you use magnesium supplements, they may interact with certain medications and prevent their full absorption. Also, be aware that magnesium and calcium compete for absorption, so taking both at the same time hinders their absorption. It’s important to separate taking medications and magnesium oxide supplements by at least three hours, and talk to your doctor to make sure you’re cleared to take magnesium.

People on pharmaceutical medications should consult their health care professionals before adding magnesium oxide to their health regimes. Those with kidney disease should also consult a doctor before using magnesium supplements.

Magnesium Oxide Supplements

Magnesium oxide supplements are taken by mouth in tablet, powder and liquid forms. The recommended daily allowance of elemental magnesium for adult males over 30 is 420 milligrams per day and 320 milligrams per day for women.

When taking magnesium oxide supplements to prevent deficiency, the dosage is typically one to two tablets orally per day. For people using magnesium oxide for sleep or as an antacid, taking one tablet once daily is a common dosage.

Magnesium oxide dosage beyond one tablet per day depends on a person’s medical condition and should be determined by a health care professional. Magnesium oxide 400 mg tablets and 500 mg tablets are the most commonly offered forms that are widely available.

Although the supplements are available over-the-counter, your doctor can advise you on which magnesium supplement type and brand is best for your health needs. Read the product label carefully for directions, dosage and storage. Generally, magnesium oxide supplements are taken by mouth once daily with a full glass of water.

Does It Work?

Although many studies show the benefits of magnesium supplements, the bioavailability of magnesium oxide has proved to be limited, ranging from only 0 percent to 4 percent. In fact, using magnesium oxide in studies analyzing the efficacy of magnesium supplements is discouraged because researchers are concerned that it will damage the reputation of magnesium as an effective treatment for serious health concerns, like depression.

A notable distinction is magnesium oxide vs. magnesium citrate. The difference between magnesium oxide and magnesium citrate is that the latter is bonded to citric acid, which allows for a better absorption rate. However, citrate is a longer molecule than oxygen, which is used to make magnesium oxide, so there is less magnesium present in a standard supplement preparation.

While magnesium citrate is the best absorbed form of magnesium, magnesium oxide absorption is the poorest of all magnesium supplements. However, it has the highest amount of magnesium per weight, allowing you to get more of the mineral from the same dose as a citrate supplement.

Essentially, even though it’s the most poorly absorbed magnesium supplement, it can still serve as a great general purpose supplement because it contains the highest percentages of elemental magnesium compared to other options. Although you absorb less, it has more magnesium than citrate and other supplements.

Of course, eating magnesium-rich foods, including spinach, Swiss chard, pumpkin seeds, almonds, black beans, avocado, yogurt and dark chocolate, is the best way to avoid magnesium deficiency. For people who aren’t dealing with a magnesium absorption issue, getting the mineral in natural food sources is best.

Final Thoughts

• What is magnesium oxide used for? It’s a magnesium supplement that’s used to prevent or reverse a deficiency.
• The benefits of magnesium oxide include relieving constipation, muscle cramps, anxiety, high blood pressure and indigestion.
• Which is better, magnesium oxide or citrate? While magnesium oxide isn’t absorbed by the body as well, it does contain the highest amount of magnesium per weight.

The post Magnesium Oxide: Effective Supplement or Poorly Absorbed? appeared first on Dr. Axe.

Would you believe that the majority of the population — between 40 percent and 80 percent or more of adults in the U.S., depending on race — is believed to have a vitamin D deficiency?

It’s no wonder that this vitamin is now one of the most recommended supplements by physicians, taken in order to treat and/or prevent vitamin D deficiency symptoms.

People with dark skin, those who live in northern regions of the world where there’s less year-round sun exposure and those who are overweight have an even greater chance of experiencing vitamin D deficiency.

Can vitamin D deficiency be cured? Yes, there are ways you can naturally increase your vitamin D levels and decrease your risk of developing related health conditions.

Spending time in the sun, without sunscreen, is your surest way to get enough. Eating vitamin D-rich foods also helps improve your blood levels.

Read on to understand just how much time you need in the sun and what foods help you avoid vitamin D deficiency.

What Is Vitamin D? (Why We Need It)

Vitamin D is a fat-soluble vitamin that’s stored in the liver and fatty tissues. It’s somewhat different than other vitamins because the body makes most of it on its own (with the help of sunlight), rather than solely relying on food sources to get enough.

Why Do We Need Vitamin D?

Here are some of the benefits associated with vitamin D:

• Contributes to bone health by aiding in calcium absorption into the bones, as well as other vitamins and minerals that contribute to skeletal health, including magnesium, vitamin K and phosphorus.
• Supports the immune system and may help prevent prolonged or excessive inflammatory responses, plus some viruses and infections.
• Can help support healthy cell replication and may play a role in protecting against the development of autoimmune conditions.
• Promotes cardiovascular health and helps regulate blood pressure, cholesterol levels and inflammation.
• Helps manage blood sugar levels and works with calcium to regulate insulin secretion.
• May help prevent depression and mood disorders, especially during the winter.
• Seems to play a role in preventing obesity. Studies show deficiency is tied to greater volumes of fat, serum, liver and muscle mass, although the relationship is still being researched.

Vitamin D Deficiency Symptoms

What happens when your vitamin D is low? According to scientific studies and reviews, the most common vitamin D deficiency symptoms include:

• fatigue
• osteoporosis
• heart disease and high blood pressure
• cancer
• autoimmune diseases
• depression and mood disturbances
• poor skin health, including redness, inflammation and dryness
• insomnia
• arthritis and joint pain
• diabetes
• trouble concentrating
• asthma
• hair loss
• multiple sclerosis
• chronic muscle or bone pain
• psoriasis
• fibromyalgia

Related: What You Need to Know About the Most Common Nutrient Deficiencies in Women

Causes/Risk Factors/Health Risks

Why do some people develop a deficiency in this vitamin?

It’s believed that one of the biggest reasons that vitamin D deficiency is now a public health problem is because of our modern, primarily indoors lifestyle.

Below is more about the common causes of vitamin D deficiency:

1. Lack of Sun

Most children today spend unprecedented hours inside — watching television, playing video games and surfing the internet. Similarly, most adults work indoors, exercise inside gyms and spend their free time inside their homes where they are sheltered from the sun.

With all this time indoors, it’s no wonder we don’t get enough of the “sunshine vitamin” and that vitamin D deficiency affects over a billion people worldwide.

2. Frequent Use of Sunscreens

As the risk for developing skin cancer has also risen in recent years, doctors strongly encourage the use of sunscreen for children and adults, even through the winter months and when sun exposure is generally limited.

Alarmingly, some research shows that when you wear sunblock SPF 8, you reduce your body’s ability to make vitamin D by 90 percent.

If you choose a sunblock with a higher SPF of 30 (which is the number normally recommended by doctors), you reduce your body’s ability by up to 99 percent. This results in further deficiencies because even though we spend time outdoors, the sunscreen doesn’t allow our bodies to convert vitamin D from the sun.

Other vitamin D deficiency causes and risk factors include:

• Underlying health conditions — Research shows that certain health conditions, such as abdominal obesity, type 2 diabetes, insulin resistance and hypertension, also increases a person’s risk of vitamin D deficiency.
• Having darker skin — According to the National Health and Nutrition Examination Survey, the newest statistics demonstrate that more than 90 percent of people with darker skin pigments (including African-Americans, Hispanics and Asians) living in the United States now suffer from vitamin D insufficiency, while 75 perfect of the white population is deficient.
• Certain occupations — A 2017 study recently revealed that occupation can also play a big role in levels of this vitamin. Researchers found that shift workers, health care workers and indoor workers are at a high risk of developing a deficiency due to reduced outdoor time.
• Being overweight — As the population of overweight and obese adults and children has risen steadily over the past several decades, so has the incidence of vitamin D deficiency symptoms. Sadly, research shows that vitamin D deficiency is correlated with increased risks of developing common cancers, autoimmune diseases, hypertension and various infectious diseases, too.

Is vitamin D deficiency serious?

Public health experts tell us that it can be, and it’s now linked with a growing number of health conditions, such as heart disease, cancer, diabetes and mood-related problems.

Here are some of the potential health risks that may be associated with vitamin D deficiency:

• Weakened bones — A deficiency in vitamin D can result in the softening of your bones, which is called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases your risk for developing osteoporosis and experiencing fractures or broken bones. This is an especially big risk among older adults.
• Susceptibility to infections and viruses — Low levels have been linked with higher incidence of some serious infections, including those that affect the lungs and respiratory system.
• Mood disorders — Because it acts like a hormone within our bodies and affects brain function, vitamin D deficiency has been linked to an increased risk for mood disorders, including depression, seasonal affective disorder and severe mood problems experienced during PMS, insomnia and anxiety.
• Hormone imbalances — Low levels can interfere with proper testosterone and estrogen production, leading to imbalances that can result in many unwanted symptoms. Can lack of vitamin D cause weight gain? It’s possible. Some studies show that lower levels may be linked to weight gain in older adults, but the weight gain is usually relatively small. There’s more to learn about this connection, but it’s speculated that this vitamin may affect where fat cells shrink or get bigger.
• Cognitive/mental health problems — Researchers indicate that deficient adults may perform poorer on standardized exams, may have poorer decision-making skills, and may have difficulty with tasks that require focus and attention. Some research has demonstrated a correlation between low levels of vitamin D and an increased risk for developing schizophrenia and multiple sclerosis.
• Susceptibility to some cancers — Vitamin D deficiency symptoms have been correlated with increased risks for cancer development, especially breast, colon and prostate cancers. According to research published in Frontiers in Endocrinology, D vitamin plays a role in factors that influence tumor growth, cell differentiation and apoptosis. Research shows that it can affect the risk of breast, colon and ovarian cancers, possibly due to its role in the cell life cycle or its ability to block excess estrogen.

Treatment/Prevention

How can you increase your vitamin D level? While some foods provide vitamin D, exposure to sunlight is still the best way to get the amount you need in order to prevent vitamin D deficiency symptoms.

However, research suggests that eating foods that are rich in vitamin D and calcium also helps you acquire more, so try adding high-quality, natural sources into your diet regularly.

Importance of Sunlight Exposure:

Most experts recommend getting about 10 to 15 minutes of direct sunlight daily, without wearing sunscreen, if you are fair- to medium-toned. If you have dark skin, you likely need more time outdoors to make enough vitamin D because you naturally have more protection against effects of UV rays.

Some experts recommend that darker-toned people spend about 40 minutes to one hour in the sun daily if possible.

If it’s the winter, you need to double the recommended time to allow enough vitamin D production to occur.

Here is a good rule of thumb to know that your body is making vitamin D:

• You want to look at your shadow and see that it’s shorter than you are. This tells you that the UV index is high enough.
• Between the hours of 10 a.m. to 3 p.m. is usually when the UV index is highest.

If you are worried about not wearing sunscreen and worried about skin cancer, try applying sunscreen to your face and hands but not on your limbs right away (assuming your limbs are exposed). This leaves enough unexposed skin to properly create the vitamin D you need. 

Overall, increase your levels naturally through the following practices and foods:

1. Sunlight exposure: Aim to spend 10–20 minutes in the sun daily
2. Cod liver oil (take about one tablespoon daily)
3. Halibut
4. Carp fish
5. Mackerel
6. Eel
7. Wild-caught salmon
8. Whitefish
9. Swordfish
10. Rainbow trout
11. Sardines
12. Tuna
13. Pastured eggs
14. Beef liver
15. Raw milk
16. Caviar
17. Fortified milk and dairy products
18. Fortified milk alternatives, such as nut-based milks
19. Maitake and portobello mushrooms (when exposed to UV light)

How can you raise your vitamin D level quickly? For people who have low levels, vitamin D supplements are available, which come in two forms: D2 and D3.

D3 from animal products (specifically from the cholesterol within these products) is closest to the type humans produce. Vitamin D3 is therefore the more active form and believed to convert much faster than D2.

Related: How to Prevent Negative Vitamin D Side Effects

How Much You Need

The recommended daily allowance for vitamin D, according to the U.S. Department of Agriculture, is 600 to 800 international units per day for adults. However, getting significantly more, around 5,000 IU per day, may be more effective — especially since there is little risk in over-supplementing in most cases.

Keep in mind that this is a general recommendation, and there is no way to know the exact amount that’s best for you without a blood test. You may need a higher or lower amount and should speak to your doctor.

Here are more recommendations based on age:

Dosage Recommendation for Children:

• 1–3 years: 600 IU (15 mcg/day)
• 4–8 years: 600 IU (15 mcg/day)

For Older Children and Adults:

• 9–70 years: at least 600 IU (15 mcg/day)
• Older adults over 70 years: 800 IU (20 mcg/day)
• Pregnant and breastfeeding: 600 IU (15 mcg/day)

Testing

The only way to know if you are deficient is to have your doctor perform a test, called a 25-hydroxy vitamin D test. This will tell you if, and how severely, you are deficient.

When your doctor performs a blood test and gives you the results for your vitamin D levels, keep these numbers in mind:

• 50+ equals a good level. A 25(OH)D level of >50 nmol/L is now considered the “primary goal.”
• 30–50 means you want to supplement with vitamin D, work on spending more time in the sun and/or add vitamin D foods into your diet.
• Less than 30 means you are very deficient and definitely want to take immediate action to bring those levels up.

When to See Your Doctor

Researchers suggest that anyone with the health conditions below should be tested for vitamin D deficiency, especially if they experience a number of deficiency symptoms described above:

• Ongoing muscle weakness
• Chronic fatigue
• Depression, especially during the winter (which can indicate seasonal depressive disorder)
• Trouble sleeping
• Anxiety
• Weak or broken bones
• Weakened immune system
• Inflammation and swelling

Conclusion

• Between 40% and 80% of adults in the U.S. may suffer from vitamin D deficiency symptoms, which can lead to major health issues, such as cardiovascular disease, diabetes, autoimmune disease and cancer.
• Two major causes of vitamin D deficiency symptoms are a lack of sun exposure and the use of sunscreen.
• Sunlight exposure, without sunscreen, for roughly 10 to 20 minutes per day helps your body make about 10,000 units of natural vitamin D.
• What are the symptoms of vitamin d deficiency in adults? The most common include weakness, chronic fatigue, depression, anxiety, trouble sleeping, weak bones and weak immune system.
• Vitamin D deficiency treatment usually involves vitamin D supplementation, ideally D3 (the more active form). Most adults should take between 600 and 5,000 IU daily.

The post Vitamin D Deficiency Symptoms & Sources to Reverse It! appeared first on Dr. Axe.

Benefits of vitamin B12 and vitamin B12 foods are vast and include boosting energy, reducing depression, decreasing sugar cravings and lowering neurological degeneration. This is definitely a B vitamin (one of eight) that you don’t want to fall short on for so many reasons.

How can you get B12 in your diet? Consume naturally high-vitamin B12 foods like meat, poultry, fish, eggs and dairy products.

Are you ready for some of my top healthy picks when it comes to foods high in B12?

Top Vitamin B12 Foods List

Here are just some of the vitamin B12 foods you can consume on a regular basis to make sure you get enough of this essential vitamin in your diet:

1. Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
2. Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
3. Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
4. Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
5. Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
6. Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
7. Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
8. Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
9. Cottage Cheese: 1 cup: 0.97 micrograms (16 percent DV)
10. Eggs: 1 large: 0.6 micrograms (11 percent DV)

1. Beef Liver

The top benefit of eating liver is its very high B12 content. All it takes is one ounce of beef liver to get well over most people’s daily requirements for B12.

Just always make sure to purchase beef liver of the highest quality. That means liver that’s organic from grass-fed and pasture-raised cows.

Consuming beef liver can help prevent pernicious anemia because not only is it high in vitamin B12, but it’s also high in iron and and folate. These are three nutrients that can aid in a natural recovery from anemia.

2. Sardines

Sardines are very high in vitamin B12, and they’re also impressively high in something else vital to human health: omega-3 fatty acids. Research has shown that the omega-3s contained in sardines nutrition can have all kinds of major health benefits, including boosting heart health, decreasing inflammation and helping asthma.

3. Atlantic Mackerel

Atlantic mackerel (not king mackerel) makes the list of healthiest fish because not only is it super high in B12, but it’s also loaded with omega-3s, low in mercury and is rated a top fish pick for health as well as sustainability.

4. Lamb

Lamb is not eaten as much in the U.S. as it is in many other countries, but it definitely has impressive nutrition content. It’s one of the top vitamin B12 foods, and it’s also very rich in protein, iron, selenium and zinc.

Selenium and zinc are two major immune-boosting nutrients.

5. Wild-Caught Salmon

Wild-caught salmon is one of the healthiest and most nutritious protein sources. Of course, you need to choose wild and not farmed to make the most of this fish when it comes to your health.

Wild-caught salmon is packed with vitamin B12 as well as vitamin D, which is another common vitamin deficiency these days.

Research has demonstrated that 800 to 5,000 international units of vitamin D per day can improve musculoskeletal health, naturally slow aging of the skeletal structure, and reduce the rate of fractures and falls in older adults who are over 65.

6. Nutritional Yeast

If you’re a vegetarian or vegan looking for a way to get more B12 in your diet, nutritional yeast is a great option. It’s typically fortified with B12 and other B vitamins.

Nutritional yeast is also considered a complete protein since it contains at least nine of the 18 amino acids that the human body is unable to produce.

7. Feta Cheese

Feta cheese is a great source of vitamin B12 and many other nutrients, such as riboflavin (vitamin B2) and calcium. Traditionally, feta cheese is made from sheep’s milk or a mix of sheep’s and goat’s milk.

If you can find feta cheese made from raw sheep/goat milk, the nutrition and health benefits are even better. Its high riboflavin content is excellent for headache sufferers, since studies have shown that riboflavin can significantly reduce the frequency of headaches, including migraines.

8. Grass-Fed Beef

Grass-fed beef is not just a top choice when it comes to vitamin B12 food sources — it’s also one of the best animal sources of protein. Compared to grain-fed beef, it’s a much healthier choice.

Research indicates that grass-fed beef is higher in precursors for vitamin A, vitamin E and cancer-fighting antioxidants compared to grain-fed beef.

9. Cottage Cheese

Cottage cheese is high in vitamin B12 as well as protein and calcium. It’s also the star ingredient of an alternative approach to cancer known as the Budwig Protocol or the Budwig Diet.

10. Eggs

Eggs are a great non-meat source of vitamin B12. They also contain choline, which our livers depend on to function properly.

Research has found a correlation between low choline levels and liver dysfunction and possibly a higher risk of cancer formation.

If you still want to up your dietary B12 levels, you can take vitamin B12 supplements, in addition to getting these forms of B12 from vitamin B12 foods. Some types of vitamin B12 supplements available include:

• intramuscular vitamin B12
• hydroxocobalamin
• methylcobalamin
• cyanocobalamin (a manmade form of B12)
• multivitamin containing B12

Related: Are Organ Meats and Offal Healthy to Eat?

Vegetarian/Vegan Sources

It’s important to make sure you get enough B vitamins in your diet, especially if you are a vegan or vegetarian. Fortified foods help increase vitamin B levels in people who don’t eat animal products, and some plant-based foods are naturally high in the nutrient.

Some of the best vitamin B12 foods for people on a vegan or plant-based diet include:

Fortified Cereals

Although eating fortified foods like cereal products isn’t considered part of a whole food, healthy diet because they contain refined and processed grains, for people following a vegan or vegetarian diet, it’s a good way to maintain healthy B12 levels.

There are healthier breakfast cereals on the market, like those made with whole grains, no added sugars and no harmful ingredients. Adding a serving to your plant-based yogurt, açaí bowl or morning smoothie is a great way to get these fortified foods into your diet.

Nutritional Yeast

Nutritional yeast is considered one of the best sources of vitamin B12, and it happens to be vegan and vegetarian. Nutritional yeast is also an excellent source of vitamin B6, thiamine, riboflavin, folate and zinc.

It can be added to rice, pastas, soups and salads for a nutritional punch without the need for animal products.

Plant-Based Milks

Fortified, plant-based milks help increase vitamin B12 intake, even if you choose not to consume dairy products. Many non-dairy milks, like almond, oat and coconut milks, are fortified foods with vitamin B12.

Adding these milk products to smoothies, coffee and baked goods is a great for people on a vegan or plant-based diet to increase their vitamin B12 levels.

Foods High in Vitamin B12 to Avoid

Although the vitamin B12 levels in these foods are high, they are not considered healthy and should actually be avoided.

Fortified foods that contain refined carbohydrates, added sugars and artificial ingredients are not healthy sources of vitamin B12 and should be consumed sparingly.

These foods include:

• Fruit juices
• Processed meats (like ham cold cuts)
• Margarine or spreads high in trans fats
• Unhealthy fish (tilapia, Atlantic cod, Atlantic flat fish and farmed salmon)

Related: What Is Tripe Meat? 4 Reasons to Eat This Offal

Do You Need to Supplement?

The current daily recommended value for vitamin B12 (based on a 2,000 daily calorie intake for adults and children 4 years of age or older) is six micrograms per day. Are you getting enough vitamin B12 from foods alone?

Whether or not you need vitamin B12 supplements depends on a few factors, including your diet, general health status and if you’re deficient in the nutrient.

Who may benefit from taking vitamin B12 supplements?

• Adults over 50
• People with digestive disorders that impair nutrient absorption
• People who don’t eat animal products
• Women who are pregnant or breastfeeding
• Those with a history of heavy smoking, alcoholism and long-term antibiotic use
• People on stomach acid-controlling medications

Why is it so important to maintain healthy levels of vitamin B12? The nutrient has many health benefits, and a deficiency can cause serious problems.

Here’s a quick recap of the many benefits of vitamin B12:

1. Possible cancer preventer
2. Boosts brain health
3. May prevent depression
4. Anemia prevention
5. Encourages optimal energy levels
6. Fights heart disease

Related: Best Vitamin B Foods, Plus Their Health Benefits + Recipes

If you want to ensure that you get enough B12 in your diet on a regular basis, you definitely want to check out these recipes that include vitamin B12 foods:

• Almond Crusted Salmon Recipe
• Easy, Gluten-Free Beef Stroganoff Recipe
• Stuffed Cabbage Rolls with Lamb Recipe
• Turmeric Eggs with Raw Cheese Recipe

Conclusion

• The best way to get enough vitamin B12 is through a healthy diet whenever possible. This isn’t such a hard task once you know what foods contain this essential vitamin.
• The top foods high in vitamin B12 include beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese and eggs.
• As you can see, there are a lot of tasty options when it comes to foods high in B12. For people who are not able to get enough vitamin B12 in their diets, there are supplements available as well.

The post Top 10 Vitamin B12 Foods appeared first on Dr. Axe.

More and more research shows just how important it is for overall health to get enough sun exposure, which is why vitamin D deficiency is a serious issue. One reason is because the sun provides us with vitamin D, an essential nutrient that benefits the body in so many ways.

What does vitamin D do exactly? Research indicates that this so-called “sunshine vitamin” impacts not only your bones and skeletal structure, but also immune function, blood pressure, mood and brain function.

According to a 2019 review, benefits of vitamin D are thought to include enhanced protection against heart disease, cancer, diabetes and depression, along with infections and viruses.

Unfortunately, so many people — 40 percent to 80 percent of Americans, depending on factors such as race, for example— are lacking in vitamin D. This is why most adults, children, and even infants and breastfed babies are now encouraged to supplement with vitamin D.

What Is Vitamin D?

Vitamin D (also called 25-hydroxyvitamin D) is a fat-soluble vitamin that is present only in small amounts in certain foods. It’s also made in our bodies but only when our skin is exposed to the sun.

It’s considered an “essential” nutrient because the human body cannot make vitamin D on its own without the assistance of food and sunlight.

Calcium and vitamin D are two important micronutrients that work together in the body. The complex vitamin D and calcium relationship is especially crucial when it comes to bone metabolism, as both are integral to maintaining the strength of the skeleton.

Here’s an overview of how vitamin D is made and what it does in the body:

1. The body converts sunshine into chemicals that are then used by the body. In particular, when UV-B sunshine rays land on the skin, a substance in the skin called 7-dehydrocholesterol is literally converted into vitamin D3 (the more active form).
2. 7-dehydrocholesterol or the cholesterol in our skin converts “previtamin D” and makes it into usable D3.
3. Previtamin D first travels through the kidneys and liver in the bloodstream and then is converted into calcitriol.
4. Vitamin D actually becomes a hormone within the body, particularly a secosteroid hormone.

Vitamin D2 vs. Vitamin D3:

There are two types of vitamin D supplements: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

The type our bodies naturally make D3/cholecalciferol. The body is able to convert some D2 to be used for body functions but prefers and is able to use D3 much more effectively.

Unfortunately, most vitamin D-fortified foods and dietary supplements mostly contain ergocalciferol, a type of D2, which is neither as absorbable nor convertible by the body into what it needs.

For the most vitamin D benefits, supplementing with D3 is recommended.

Vitamin D Benefits

What are the benefits of taking vitamin D? Here are some of the ways that maintaining adequate levels can positively impact your health:

1. Contributes to Bone Health

Vitamin D plays a role in calcium absorption into the bones. Calcitriol (converted D vitamin) works with the parathyroid hormone to maintain calcium levels.

Additionally, it has an effect on other important vitamins and minerals that contribute to both health, including magnesium, vitamin K and phosphorus.

Vitamin D is partially responsible for maintaining phosphorus levels in the blood, and since it affects calcium’s ability to bind to proteins, it’s believed that it’s also linked to vitamin K. Phosphorus, in addition to calcium and other compounds, is needed in order to properly mineralize bone density.

Low vitamin D levels can result in the softening of your bones, which is called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases your risk for developing osteoporosis and experiencing fractures or broken bones.

Studies have shown that vitamin D benefits bone health when taken in doses of 800–5,000 international units per day. This can improve musculoskeletal health by naturally slowing aging of the skeletal structure and reducing the rate of fractures and falls in older adults that are over 65.

2. Supports the Immune System

Vitamin D is considered an “immune modulator.” Our immune cells contain receptors for vitamin D, and it’s been shown vitamin D benefits overall immune function in several ways, including by preventing prolonged or excessive inflammatory responses.

Emerging research shows that this vitamin helps with healthy cell replication and may play a role in protecting against the development of autoimmune conditions, infections, viruses and less serious illnesses, like common colds and the flu.

There’s evidence that humans need enough D in order for T cells, B cells, dendrite cells and macrophages, white blood cells that attack pathogens, to do their jobs properly.

Vitamin D benefits seem capable of helping strengthen the immune system by decreasing the ability of some viruses to replicate and grow. It’s been shown to enhance the expression of an enzyme called ACE2, which is believed to have the ability to protect against acute lung injury. Additionally, this vitamin is thought to support integrity of the gut lining, protect the mucosal barrier and regulate gut immunity.

A 2020 study found that average vitamin D levels among residents of 20 different European countries correlated with the incidence of at least one serious acute respiratory infection. Higher D levels among older adults were associated with reduced rates of deadly infections, while low serum concentrations of vitamin D were linked to higher susceptibility.

Because it can help control inflammatory responses and maintain B-lymphocyte homeostasis, vitamin D may also benefit those with autoimmune disorders and other conditions, including:

• multiple sclerosis
• rheumatoid arthritis
• lupus
• psoriasis
• irritable bowel syndrome and other digestive disorders
• high blood pressure

3. Helps Manage Blood Sugar Levels and Can Prevent Diabetes

Diabetes symptoms result from a lack of insulin or inadequate insulin secretion following increases in insulin resistance. Inflammation and obesity can also contribute to type 2 diabetes.

D3 is needed to help stimulate pancreatic β-cells to secrete insulin. According to research, calcium is also necessary for insulin secretion, and vitamin D benefits promote calcium absorption and utilization, therefore contributing to the regulation of insulin secretion.

According to a 2015 study published in Current Diabetes Reviews, vitamin D replacement has beneficial effects on all aspects of type 2 diabetes, including the incidence, control and complications of the disease.

A 2022 study also found that vitamin D supplementation benefited those with prediabetes who had low D levels, however it wasn’t enough to prevent insulin resistance without other measures.

4. May Help Protect Against Cancer

According to research published in Frontiers in Endocrinology, D vitamin plays a role in factors that influence tumor growth, cell differentiation and apoptosis.

Vitamin D deficiency symptoms have been correlated with increased risks for cancer development, especially breast, colon, colorectal, bladder and prostate cancers.

Researchers have found that increased sunlight exposure and circulating levels of vitamin D are associated with the reduced occurrence and mortality in many types of cancer.

It’s believed that vitamin D may affect the risk of breast, colon and ovarian cancers possibly due to its role in the cell life cycle or its ability to block excess estrogen. According to research published in the American Journal of Clinical Nutrition, improving vitamin D and calcium nutritional status substantially reduces the risk of cancer in postmenopausal women.

Another 2018 study helps solidify these breast cancer findings as researchers found postmenopausal women with 60 ng/mL or more of 25-hydroxyvitamin D, the main form of vitamin D in the blood, had one-fifth the risk of breast cancer compared to those with under 20 ng/mL.

That being said, some studies have found that supplementation alone doesn’t necessarily lower cancer risk.

5. Helps Fight Heart Disease

Vitamin D benefits heart health by helping with maintenance of normal blood pressure and inflammation levels.

A growing number of epidemiological and clinical studies indicate that low vitamin D levels are linked to increased risks for cardiovascular disease — since it’s involved in regulating blood pressure, cholesterol levels and inflammation.

Animal studies have shown that the disruption of vitamin D signaling may potentially contribute to hypertension, atherosclerosis and cardiac hypertrophy, considering that this vitamin impacts endothelial function and vascular smooth muscle cells. In addition, those with severe deficiencies are more susceptible to developing coronary artery disease, heart failure and atrial fibrillation

We know that humans who are deficient are also more likely to die from coronary heart disease and other heart-related symptoms, but it’s still being investigated whether supplementation might lower complications from heart disease, including when used with or without other interventions.

6. Facilitates Hormone Regulation and Can Help Improve Your Mood

Because it acts like a hormone within our bodies and affects brain function, vitamin D deficiency has been linked to an increased risk for mood disorders. Deficiency seems to put people at a greater risk for depression, seasonal affective disorder, and severe mood problems experienced during PMS, insomnia and anxiety.

One reason this is true is because of vitamin D’s homeostatic, trophic and immunomodulatory effects, meaning its ability to stimulate activity of endocrine glands, support neurotransmitter production, help maintain homeostasis of the nervous system and fight inflammation in the brain. We also know that vitamin D receptors are located in brain areas such as the prefrontal cortex that are known to play a key role in mood regulation.

Low levels of D3 may interfere with activities of the hypothalamic-pituitary-adrenal axis, which can interrupt testosterone and estrogen production, leading to hormonal imbalances that can result in many unwanted symptoms.

7. Helps with Concentration, Learning and Memory

Several studies have shown that vitamin D affects cognitive function in part by reducing oxidative stress. It may be able to affect our ability to make decisions, memorize/retain information and concentrate.

Researchers indicate that people with lower levels may be at greater risk for cognitive decline, and people with lower levels have been found to perform poorly on standardized exams, may have poor decision-making skills and have difficulty with tasks that require focus and attention.

Additionally, some research has shown a correlation between low levels of vitamin D and an increased risk for developing schizophrenia and multiple sclerosis.

8. Supports Skin Health

Why is vitamin D good for your skin? Some of the ways that vitamin D benefits skin include by:

• supporting your immune system
• controlling inflammation
• helping to aid in skin cell growth, repair and metabolism

Adequate levels may even help prevent skin aging and also reduce redness, dryness and other symptoms caused by eczema and psoriasis. There’s also evidence that normal vitamin D levels may help protect against skin issues such as:

• lupus erythematosus
• ichthyosis
• atopic dermatitis
• hidradenitis suppurativa
• acne
• alopecia areata
• androgenetic alopecia
• melanoma
• non-melanoma skin cancer

9. May Help Older Adults Stay Active

Older adults with adequate vitamin D levels are more likely to be active, have improved muscle strength, and are less prone to falls and injuries. Plus, higher levels may help older adults retain normal cognitive function into older age.

10. Aids in Thyroid Function

When levels of vitamin D are low, the thyroid gland seems more susceptible to becoming dysfunctional. Therefore, vitamin D may help with maintenance of normal thyroid function, as well as adrenal and pituitary function, including by helping prevent hyperparathyroidism and hypothyroidism.

Deficiency Signs/Causes

What happens when your vitamin D is low? Research tells us that vitamin D deficiency symptoms can include:

• Fatigue
• Osteoporosis or bone fractures
• Susceptibility to infectious diseases
• Higher risk for cardiovascular disease and high blood pressure
• Higher risk for certain types of cancer
• Autoimmune diseases
• Depression
• Insomnia
• Arthritis
• Higher risk for diabetes
• Asthma
• Chronic pain
• Skin issues, such as psoriasis
• Developmental problems in infants and children

Causes of vitamin D deficiency, and risk factors that make a low status in this vitamin more likely, include:

• Lack of sunlight exposure.
• Frequent use of sunscreen, which reduces your body’s ability to make vitamin D.
• Underlying health conditions, such as obesity, type 2 diabetes, insulin resistance and hypertension, which seem to increases a person’s risk.
• Having darker skin; a high percentage of African-Americans, Hispanics and Asians living in the United States are believed to suffer from vitamin D insufficiency.
• Being over the age of 70.
• Certain occupations that limit outdoor time, including being a shift worker, health care worker and indoor worker.
• Being a nursing home resident or hospitalized patient.
• Having celiac disease, Crohn’s disease or cystic fibrosis that interferes with absorption and processing of vitamin D in the intestines, kidneys or liver.
• Breast-fed infants are also at risk for vitamin D deficiency, which is why supplementing is recommended.

How Can I Increase My Vitamin D Level?

• A general recommendation is to get about 10 to 15 minutes of direct sunlight daily, without wearing sunscreen, if you are fair- to medium-toned.
• If you have dark skin, you likely need more time in the sun to make enough vitamin D, about 40 minutes daily.
• Certain foods, such as fish, eggs and dairy products, provide some vitamin D
• Taking a vitamin D supplement can also be helpful for many people, especially in the winter months and for those who can’t spend time outside most days.

Foods with Vitamin D

The top vitamin D-rich foods include:

• Cod liver oil (take about one tablespoon daily)
• Halibut
• Carp fish
• Mackerel
• Eel
• Wild-caught salmon
• Whitefish
• Swordfish
• Rainbow trout
• Sardines
• Tuna
• Pastured eggs
• Beef liver
• Raw milk
• Caviar
• Fortified milk and dairy products
• Fortified milk alternatives, such as nut-based milks
• Maitake and portobello mushrooms (when exposed to UV light)

How Much Do You Need? (Dosage)

How much vitamin D should you take each day to take advantage of vitamin D benefits? Below is the USDA’s official recommendation to obtain vitamin D benefits:

Children:

• 1–3 years: 600 IU (15 mcg/day)
• 4–8 years: 600 IU (15 mcg/day)

Older Children and Adults:

• 9–70 years: 600 IU (15 mcg/day)
• Adults over 70 years: 800 IU (20 mcg/day)
• Pregnant and breastfeeding: 600 IU (15 mcg/day)

Some health experts believe that higher doses may be even more protective and beneficial.

Recommendations for children go as high as 35 units per pound/day, or about 2,500 units/day for children ages 5 to 10. Recommendations for adults (including pregnant women) go as high as 5,000 units/day.

To get the best vitamin D3 supplement, look for a fermented, food-based source of D3 (preferably fermented with a healthy bacteria, such as L. bulgaricus).

Risks and Side Effects

Can you take too much vitamin D? “Vitamin D toxicity” (when you’ve taken too much vitamin D) is thought to be very rare, but it can occur when someone takes high doses of supplements, such as more than 10,000 IU of vitamin D per day for months.

When someone’s blood level becomes abnormally high, vitamin D side effects can include symptoms of hypercalcemia, or high blood calcium levels, such as digestive issues, diarrhea and fatigue.

Conclusion

• Vitamin D is a fat-soluble vitamin that we get mostly from exposing our skin to the sun. Vitamin D benefits include supporting bone metabolism, cardiovascular function, immunity against infections and illnesses, skin health, and cognitive/mental health.
• To maintain normal levels, expose your skin to sunlight for 10 to 20 minutes per day.
• You can also safely increase your vitamin D level by eating vitamin D-rich foods, such as fish, cod liver oil, eggs and dairy.
• Supplementing with D3 is another good option for those lacking this nutrient.

The post Vitamin D Benefits Bones, Immunity, Skin & More appeared first on Dr. Axe.

When building a natural skin care routine, most of us tend to focus on moisturizers, creams, serums and toners. While these are definitely important, the true secret to skin health goes beyond the surface. In fact, getting in a good variety of vitamins for skin — either through the diet or through supplementation — is just as crucial as what you’re stocking up on in your cosmetics cabinet.

So what vitamins are good for skin, and what vitamins are good for dry skin or other specific skin concerns, like acne, aging or redness? Here’s what you need to know.

Role of Vitamins in Skin Health

Vitamins are absolutely crucial to maintaining overall health and wellness, and in recent years, more and more research has demonstrated that vitamins play an integral role in the health of your skin. Other compounds have also been shown to have skin-boosting properties as well and have been linked to everything from improvements in skin elasticity to reductions in cellulite and stretch marks.

So what are vitamins? Vitamins are a group of organic compounds that are necessary for growth and development as well as several other aspects of health, including skin health.

Certain vitamins are involved in cellular regeneration, collagen production, protection against sun spots and other factors that are essential to maintaining healthy skin.

When paired with a nutritious diet and healthy lifestyle, taking certain vitamin supplements can bring your skin care routine to the next level to help keep your skin healthy and glowing. Read on to learn about the best supplements and vitamins for skin.

10 Best Supplements and Vitamins for Skin

1. Collagen

As the most abundant protein in the body, collagen plays a central role in skin health. As we get older, collagen stores start to decline, resulting in symptoms like wrinkles and sagging skin.

Collagen is one of the best supplements for skin anti-aging, helping keep skin supple and smooth. In fact, one study out of Germany even found that supplementing with collagen peptides helped increase skin elasticity and hydration over just eight weeks.

Another study published in the Journal of Medical Nutrition & Nutraceuticals reported that collagen was also able to reduce the depth of facial wrinkles in post-menopausal women.

2. Vitamin D

Vitamin D plays an integral role in many aspects of health, and skin health is no exception. Emerging research shows that vitamin D may even provide benefits in the treatment of certain skin conditions, such as psoriasis, thanks to its involvement in the growth and maturation of skin cells.

Unfortunately, the majority of us are lacking in this key vitamin, with some studies reporting that an estimated 41 percent of the U.S. population has a vitamin D deficiency. As one of the top vitamins for glowing skin, immune function, bone health and more, this is why it’s especially important to consider supplementation if you’re not getting regular sun exposure or filling up on vitamin D foods like salmon, cod liver oil or tuna.

3. Fish Oil

Fish oil is a great source of omega-3 fatty acids, which are a type of heart-healthy fat with powerful anti-inflammatory properties. Fish oil tops the charts as one of the best supplements for glowing skin because of its omega-3 content, which can help soothe inflammation and protect the skin against damage.

According to one review published by the Dermatology Sciences Department at the University of Manchester, omega-3 fatty acids could help protect the skin from ultraviolet damage, helping maintain healthy skin and potentially protecting against skin cancer. Another study out of California showed that taking fish oil was associated with improvements in inflammatory acne severity, suggesting that fish oil could be a beneficial supplement for skin acne and breakouts.

4. Bone Broth

Without question, bone broth is one of the best supplements for skin elasticity. Produced by simmering the bones, marrow, tendons and ligaments over a period of several days, bone broth is rich in trace minerals as well as health-promoting compounds like proline, glycine and glutamine.

Plus, it’s also high in collagen, an important protein that’s been shown to improve skin elasticity and hydration while also fighting wrinkles. Not only that, but it’s also been linked to enhanced immunity, which may help reduce inflammation related to skin conditions like acne, rosacea, dermatitis or psoriasis.

5. Biotin

Biotin is a water-soluble B vitamin that is often marketed as one of the top hair, skin and nails vitamins available. Although rare, a deficiency in this important vitamin can result in hair loss and scaly, red rashes on the skin, which is why it’s well-deserving of its status as one of the most important vitamins for skin and hair health.

Although research is still limited on the effectiveness of this vitamin in its use as one of the main supplements for radiant skin and healthy hair, it’s clear that a deficiency can be detrimental to your skin. Be sure to include plenty of biotin-rich foods in your diet, or opt for a multivitamin or supplement to help fill in the gaps.

6. Vitamin A

Vitamin A is one of the first lines of defense against skin issues like acne and aging. In fact, one study published in the journal Medical Archives showed that taking a low dose of vitamin A tablets was effective in reducing moderate acne over a period of three months.

A multitude of other studies have shown that retinol, a derivative of vitamin A, can be effective at fighting signs of aging when applied directly to the skin.

Keep in mind, though, that topical vitamin A cream in the form of retinoids is typically recommended over oral supplementation, as consuming high amounts of vitamin A can lead to toxicity and increase the risk of serious side effects like birth defects and bone loss. Stick to vitamin A through food sources, or keep supplementation within the recommended daily allowance to avoid adverse side effects.

As always, be sure to consult with your dermatologist if you have any questions or concerns.

7. Multivitamin

Multivitamins can be a useful tool to help round out your diet and supply a range of important micronutrients, including vitamins for skin repair, vitamins for skin elasticity, vitamins for dry skin and more. Most multivitamins contain a good mix of vitamins, minerals and other health-promoting compounds that can help prevent nutritional deficiencies and ensure you’re meeting your needs.

So do multivitamins work? Although not everyone may need multivitamins, they can be beneficial for people with restrictive diets or those with increased nutritional needs.

Vegans and vegetarians, those with decreased food intake, and people who have recently undergone weight loss surgery may benefit from taking a multivitamin to help increase their intake of key vitamins for healthy skin while also supporting overall health.

8. Vitamin C

Vitamin C is well-known for its antioxidant properties and its ability to fight free radicals to prevent cell damage and oxidative stress to the body. Not only that, but as one of the top skin vitamins, it can also help protect against sun damage and stimulate the synthesis of collagen to aid in wrinkle repair and keep skin smooth and supple.

As always, getting your vitamin C through food sources like citrus fruits and veggies is always the best option, but you can also opt for vitamin C supplements or use a serum or cream containing vitamin C for face and body.

9. Curcumin

Curcumin is a potent chemical and plant pigment that is produced by certain plants, including turmeric. Curcumin supplies turmeric with its signature yellow hue and is also credited with the wide array of turmeric benefits that this medicinal plant has to offer.

In terms of skin health, the effects of curcumin have been well-documented. In addition to relieving inflammation, human studies and animal models also show that curcumin can help speed up wound healing, reduce psoriasis symptoms, and even treat other skin conditions, like scabies and radiation-induced dermatitis.

10. Vitamin E

Vitamin E boasts an extensive history as an important vitamin for skin and has been widely used in dermatology for over 50 years. As a staple ingredient in cosmetics and skin care products alike, research shows that vitamin E helps scavenge harmful free radicals to preserve skin health and also has photoprotective properties to keep the skin safe from sun damage.

Plus, aside from promoting skin health, some studies suggest that vitamin E and vitamin E oil may be some of the most effective hair vitamins available as well. One study showed that supplementing with vitamin E increased the number of hairs in volunteers with hair loss by 34.5 percent over an eight-month period, cementing its status as one of the top vitamins for hair growth.

Worst Supplements for Skin

Although there are a wide range of available supplements and vitamins for skin acne, not all are good options, and some can even be downright harmful for your skin.

Choosing a supplement that’s free of fillers and additives is essential, not only to make sure you’re getting the best possible quality, but also to avoid consuming unnecessary and dangerous added ingredients that could potentially come with a long list of side effects.

Additionally, more is not always better when it comes to supplements, and sticking to the recommended dosage is key if you’re looking to maximize your results. Biotin, for example, is one of the top vitamins for skin health, and a deficiency can cause symptoms like hair loss and scaly skin. However, taking too much of even the best biotin supplement can actually worsen acne and trigger skin problems.

Finally, certain types of vitamins are better applied topically or consumed through food sources rather than supplements. Vitamins A, C and E, for example, are some of the best antioxidant supplements for skin but are often recommended in the form of skin serums and creams rather than in capsules or pills.

High doses of certain fat-soluble vitamins can also build up and potentially lead to toxicity if consumed in high amounts.

Signs of Vitamin Deficiencies in Skin

Changes in your hair, skin and nails often offer some of the first clues that you may be lacking a certain vitamin or mineral in your diet. While deficiency symptoms can vary widely based on which micronutrients you may be low in, some of the most common symptoms of a nutritional deficiency can include:

• Pale skin
• Hair loss
• Dry skin
• Acne
• Delayed wound healing
• Nail ridges
• Bruising
• Splitting or coarse hair
• Yellowing of the skin (jaundice)
• Dandruff

If you notice any of these deficiency symptoms, it may be time to look at your diet and determine what nutrients may be lacking. You can also opt for a multivitamin, which is an easy and convenient way to fit in the essential vitamins and minerals that your body needs to help round out your diet.

How to Get the Best Vitamins for Skin Into Your Diet

Following a well-balanced diet rich in nutrient-dense foods like fruits, vegetables, healthy fats and protein foods can provide all of the vitamins for skin and hair that your body needs and can be even more effective than even the best supplements.

Try squeezing in a serving or two of fruits and veggies into each meal or swapping out your favorite salty snacks for a few nutrient-packed superfoods instead. To cram in even more vitamins for clear skin into your diet, start your morning with a power-packed smoothie, and fill it with your choice of greens and berries, plus a scoop of collagen or bone broth to bump up the benefits a bit.

If you’re having difficulty meeting your daily needs for certain vitamins or minerals or if you follow a restrictive diet that makes it hard to get what you need, supplementation can be another good option. However, it’s important to remember that supplements can be used to complement a healthy diet, but the majority of your micronutrient intake should still come from nutritious food sources.

What to Look for in Supplements for Skin

Unfortunately, not all supplements are created equal, and many are often pumped full of fillers, additives and preservatives, which are added by the supplement industry in favor of profit rather than health.

The best vitamin brands should be free of added fillers and extra ingredients, plus tailored to your specific needs based on your age and/or gender, as the requirements for vitamins for men and vitamins for women can differ. Other supplements should also be purchased from a reputable retailer and contain minimal added ingredients to ensure you’re getting the best possible quality.

It’s important to stick to the recommended dosage listed on the instructions of your supplement carefully. Certain supplements for skin can actually come with negative side effects if used in high amounts, so use as directed, and be sure to consult with your doctor if you have any questions or concerns.

History/Facts

Believe it or not, scientists have only recently begun to understand the integral role that vitamins play in overall health, and the powerful influence that they have on skin health has just started to come to light within the last century.

The discovery of vitamins can be traced back to Polish biochemist Casimir Funk, who isolated a specific compound (later identified as niacin) that was found in brown rice and was able to prevent B vitamin deficiency symptoms. Coining the phrase “vitamines,” Funk proposed that there may be other vitamins that could help prevent other deficiency symptoms, like rickets, scurvy and pellagra. This soon led to the discovery of other vitamins essential to skin health, including vitamin E in 1922 and vitamins A and C in 1912.

Researchers started wondering what vitamins are good for your skin and began conducting experiments to understand the complex role between nutrition and skin health. In 1943, the first study using retinoic acid, a derivative of vitamin A, to treat acne was published, and just a decade later, it had become a widely used tool to help treat breakouts.

Studies have continued to emerge in recent years in an effort to understand exactly how certain vitamins, minerals and supplements can affect different aspects of skin health, including hydration, aging, acne and the treatment of specific skin conditions.

Risks and Side Effects

To achieve maximum results, supplements should always be paired with a healthy, well-rounded diet filled with nutrient-dense foods. While supplements can help fill in the gaps and bring an extra dose of health benefits, they can’t make up for the wealth of nutrients and health-promoting compounds supplied by a balanced and healthy diet.

If you have any underlying health conditions, check with your doctor before starting supplementation, as some supplements may not be safe for certain health conditions and could also potentially interfere with medications.

Finally, be sure to start with a low dose and slowly work your way up to assess your tolerance, but never go above the recommended dosage listed on your supplement. If you experience any adverse side effects, consider decreasing your dosage and discuss with your doctor to address any concerns.

Related: Eye Vitamins & Foods: Are You Getting Enough

Final Thoughts

• Vitamins play an integral role in many aspects of skin health, and adding a supplement into your routine could help keep your skin glowing and smooth.
• What vitamins are good for skin? Vitamins A, C, D and E, along with biotin, are some of the best vitamins for skin health. Other supplements like collagen, bone broth, fish oil and curcumin can also be beneficial.
• Look for supplements from reputable brands with minimal added ingredients to ensure you’re getting the best quality.
• Additionally, be sure to pair supplements with a healthy diet and lifestyle to optimize the health of both your skin and your body, particularly since it’s always recommended to get these vitamins for skin health and other vitamins and minerals from food sources if you can.

The post Vitamins for Skin: 10 Best Supplements & Vitamins for Skin Health appeared first on Dr. Axe.

Magnesium is the fourth most-abundant mineral in the body, and it’s mostly stored inside our bones. Because our bodies can’t make magnesium, we must get this mineral from our diets or supplements. Magnesium supplements are available in a variety of forms, one of which is magnesium citrate.

What is magnesium citrate good for? The No. 1 reason to use any magnesium supplement is to help maintain adequate levels of this mineral in order to prevent deficiency. Believe it or not, some research shows that nearly two-thirds of the population in the western world does not achieve the recommended daily allowance for magnesium.

Magnesium deficiency is believed to be one of the most prevalent nutrient deficiencies that affects adults, for reasons including poor soil quality, issues with absorption, and a lack of fruits or vegetables in people’s diets. Not only can magnesium citrate help defend against deficiency symptoms like fatigue, muscle aches and trouble sleeping, but it’s also commonly used by doctors to relieve constipation. That’s not all.

What Is Magnesium Citrate?

Magnesium citrate is an over-the-counter magnesium preparation made with a combination of salt and citric acid. Magnesium citrate is sometimes described as a “saline laxative” because it effectively works to relieve constipation and clear out the intestines, thanks to its ability to increase water and fluids in the small intestine.

However, treating occasional constipation is not the only use for magnesium citrate supplements — they are also taken for nutritional support.

The main purpose of using magnesium citrate and other forms of magnesium is to maintain healthy levels, since magnesium deficiency can contribute to a wide variety of symptoms and conditions. These include trouble sleeping, headaches, fatigue, and muscle aches or spams.

Health Benefits (Including for Constipation)

1. Can Help Treat Constipation and Clear Out the Intestines

Does magnesium citrate make you poop and provide constipation relief? Yes, it usually results in a bowel movement within 30 minutes to eight hours, depending on the type you take and the dosage. Lower doses are recommended for daily use to help with regularity, in addition to sticking with other healthy diet and lifestyle habits.

Higher doses are used only once or for several days if being used for medical reasons, such as for a colonoscopy. If a high dose is taken you can expect to have a bowel movement within about three hours.

Magnesium citrate pulls water into the intestines due to its chemical structure. Magnesium and citric acid have oppositely charged atoms, which causes an osmotic effect to take place in your digestive tract when you consume them together. This means that water enters the intestines and becomes absorbed by the stools. This helps lubricate the GI tract and soften stools, making it easier to pass a bowel movement.

2. Can Help Prevent Magnesium Deficiency Symptoms

Taking magnesium citrate is one way to increase magnesium levels, especially since it has higher bioavailability than some other types of magnesium supplements.

Preventing magnesium deficiency is important because magnesium is needed for hundreds of different bodily functions, plus for warding off common symptoms like anxiety, trouble sleeping, aches, spasms, headaches and blood pressure changes.

3. Can Help Support Muscle and Nerve Functions

Because magnesium is an electrolyte that is particularly important for the muscles and nerve cells, using magnesium citrate may provide benefits like enhancing relaxation, increasing sleep quality and helping with stress relief. It also can help fight muscle spasms, aches and pains since magnesium helps contracted muscles relax.

That said, other forms of magnesium tend to be more popular for these effects, including magnesium glycinate, magnesium sulfate or magnesium chloride oil.

4. May Help Protect Against Kidney Stones

High calcium levels in the urine can contribute to kidney stones. In fact, it’s estimated that high urinary calcium is the cause of kidney stones in upward of 80 percent of cases.

Calcium and magnesium work together to balance each other out, and magnesium may be able to decrease accumulation of calcium, thereby supporting good kidney health. While magnesium citrate is useful for this prevention of kidney issues, magnesium oxide may work even better for this purpose. (It’s frequently recommended at doses of approximately 400 milligrams per day.)

5. Beneficial for Cardiovascular and Bone Health

Magnesium is an essential mineral for maintaining bone density, normal cardiac rhythmicity, pulmonary function and healthy blood glucose levels. Having adequate levels is important for maintaining normal blood pressure and heartbeat rhythms, protecting against issues like hypertension and arrhythmia (irregular heartbeats).

Magnesium citrate is commonly used to prevent irregular heartbeats. In addition, it works to make artery walls more flexible — stiff artery walls are an atherosclerosis risk and can contribute to cardiovascular issues.

In addition, magnesium citrate contributes to bone creation, as it works to regulate the transport of calcium across cell membranes. Our bones possess roughly 60 percent of the body’s magnesium.

Types

Other names for magnesium citrate can include Citrate of Magnesia or the brand name Citroma.

The absorption rate and bioavailability of magnesium supplements differs depending on the kind you use. Research shows that usually types that dissolve in liquid are better absorbed in the gut than less soluble forms. Some research suggests that magnesium citrate, chelate and chloride forms are typically absorbed better than magnesium supplements in oxide and magnesium sulfate forms.

Here’s a bit about the different types of magnesium citrate supplements that are available:

• Magnesium citrate powder — This is a popular form of magnesium that is stirred into water or another fluid and taken for nutritional support. The powder is combined with water. This causes the two to bind together, creating “ionic magnesium citrate,” which is absorbed in the gastrointestinal tract.
• Magnesium citrate liquid — This form is the type usually taken for its laxative effects. A liquid magnesium citrate product usually has a magnesium content of about 290 mg per 1 fl oz (30 mL) serving. Other ingredients might also be added to enhance the taste and effects, such as potassium, lemon oil, polyethylene glycol, sodium and sugar/sucrose. Because liquid products are usually used as saline laxatives, they are typically taken about two or more hours before or after other drugs.
• Magnesium citrate capsules — Capsules are a convenient way to take magnesium citrate. They are usually taken just like powder forms, with at least a glass of water.

Dosage

The magnesium dosage that is right for you is based on factors like your medical condition, age, any symptoms you’re experiencing and how sensitive to this product you are. It’s important to always read the directions on the label of the product you use, since each product works a bit differently.

Below are general recommendations for magnesium citrate dosages:

• If you’re taking magnesium citrate as a nutritional supplement, a general recommendation for adults is to take between 200 and 400 milligrams per day orally in a single daily dose, or in divided doses, with a full glass of water.
• If you’re taking magnesium citrate for the purpose of constipation relief or bowel evacuation, the standard dose is 195–300 mL of liquid magnesium in a single daily dose or in divided doses with full glass of water, or two to four tablets before bedtime.
• Adult men should generally stick with the recommended daily allowance of 400 to 420 mg/day, while adult women should stick with 310 to 320 mg/day. However, sometimes a patient may take higher doses, up to 900 milligrams daily, if working with a health care provider.
• In liquid form, the standard dosage recommendation is 290 mg/5ml daily, unless your doctor tells you otherwise.
• In tablet form, the the standard dosage recommendation is 100 mg/day, which might be taken in two to three divided doses.
• Pregnant and breastfeeding women need about 320 to 350 mg/day.
• Children should take between 60 to 195 milligrams per day, depending on their age (it’s best to check with your pediatrician first).

Here are tips for taking magnesium citrate:

• If using a magnesium citrate powder, start with a low dose, about half a teaspoon daily or 200 milligrams or less, and increase as needed to the full or recommended amount as stated on the product label.
• Take this product with a full glass of water (at least eight ounces), since it works by pulling water into the intestines.
• Magnesium can usually be taken with or without food. However, depending on the reason you’re taking magnesium citrate, your doctor might tell you to take it on an empty stomach, at least one hour before or two hours after a meal.
• Magnesium can be taken at any time of day. Trying picking a time of day to take magnesium and stick with it, since daily use of a moderate dosage may have the best effects.
• Many people find the taste of magnesium citrate to be unpleasant, so if you’d like to improve the taste, try chilling the mixture first or mixing it with a small amount of juice. Just don’t freeze magnesium citrate. This can change how it works.
• Some magnesium citrate products work by dissolving in water first, which usually works fastest when you use warm water, although cold water will work too (effects will just take slightly longer to kick in).
• Don’t forget to also aim to get magnesium naturally from a nutrient-dense diet full of anti-inflammatory plant foods.

Common Questions

How long does it take for magnesium citrate to kick in?

If you’re taking magnesium citrate for constipation or prior to bowel procedure, it should have an effect within about six to eight hours and sometimes in as little as 30 minutes.

If you’re taking a low dose daily, such as before bed, it may kick in within 30 minutes but not encourage a bowel movement until the next morning. The length of time it takes to kick in depends on how much you take and how sensitive you are.

Is magnesium citrate safe to take daily?

Yes, as long as you take a low to moderate amount and not a high dose that causes loose stools repeatedly.

Ideally you want to maintain healthy digestion and normal bowel function by drinking plenty of water and fluids and by eating a diet that includes enough fiber and foods high in magnesium — such as dark leafy greens, beans, avocado and bananas. Exercising, sleeping enough, managing stress, and avoiding too much caffeine and alcohol are also important for staying “regular” and reducing reliance on laxatives.

Is magnesium citrate not working for you?

You may need to increase the dosage you’re taking or try splitting the dose in two parts. If you’re looking for other benefits besides constipation relief, consider trying another form of magnesium or getting your doctor’s advice.

Risks, Side Effects and Interactions

Magnesium citrate may have a laxative effect in some cases when taken in high doses but is otherwise considered safe for most people.

That said, it’s possible for magnesium citrate side effects to occur, especially if you take a high dose for an extended period of time. Magnesium citrate side effects may include:

• Dehydration symptoms/loss of too much body water
• Diarrhea
• Abdominal pain, gas and nausea
• Decreased weight
• Weakness
• Rarely, serious side effects like slow/irregular heartbeat, mental/mood changes, persistent diarrhea, severe/persistent stomach/abdominal pain, bloody stools, rectal bleeding, decreased urination and allergic reactions

You don’t want to use magnesium citrate too often because this can wind up causing “dependence” on the product and loss of normal bowel function (same story with senna). People who abuse laxatives, including magnesium citrate, may not be able to have normal bowel movement without using the product after some time.

You also shouldn’t take magnesium citrate or other laxatives if you’re taking antibiotics, especially tetracycline/quinolone. If you need to take both, take them at least two hours apart. If you have any of the following medical conditions, talk to your doctor before you start taking magnesium citrate: kidney disease, GI issues that last longer than two weeks, frequent stomach pains, nausea, vomiting, or if you’ve been told to follow a low-magnesium or low-potassium diet.

When it comes to using magnesium supplements during pregnancy or giving magnesium to your child, it’s recommended that you check with your doctor first, although both are usually safe and can be beneficial.

Final Thoughts

• Magnesium citrate is an over-the-counter magnesium supplement made with a combination of salt and citric acid. It is sometimes described as a “saline laxative” because it effectively works to relieve constipation and clear out the intestines. It does this by drawing water and fluids into the intestines, which lubricates stools.
• Other magnesium citrate benefits include helping increase magnesium levels and prevent deficiency and supporting bone, nerve, muscle and heart health.
• If you take a high dosage of magnesium citrate you might experience side effects, including diarrhea/loose stools. Other magnesium citrate side effects can include dehydration, weakness, abdominal pains and weight loss.
• Always follow magnesium citrate dosage recommendations carefully, since each type of product (powder, liquid and pills) works a bit differently.

The post Magnesium Citrate Benefits (Including for Constipation) appeared first on Dr. Axe.

Magnesium is a critical mineral involved in many aspects of our health. Low levels have been linked to several conditions, such as Alzheimer’s, heart disease and diabetes.

Getting enough of this electrolyte, preferably through consuming foods high in magnesium, offers a host of health benefits, from alleviating symptoms of PMS and headaches to fighting depression, constipation and insomnia.

That being said, a surprising number of people are deficient in magnesium. Some sources report that up to 50 percent of the U.S. population is magnesium deficient — and without sufficient magnesium levels, vitamin D can’t be metabolized.

What is magnesium good for? It’s one of the most important nutrients when it comes to maintaining optimal health. Here’s a bit more about the many roles and benefits that this electrolyte has.

What Is Magnesium?

Magnesium is an element and mineral found throughout nature and one of the body’s electrolytes. About 99 percent of your body’s total magnesium is stored in your bones, muscles and soft tissues, while only about 1 percent is concentrated in the blood.

In the body, it is the fourth most abundant mineral and a cofactor to hundreds of enzyme systems, affecting muscle and nerve function, blood glucose control, blood pressure regulation, and more.

Magnesium is involved in more than 300 reactions in the body and needed for many important bodily functions. Magnesium benefits include supporting:

• DNA synthesis
• Muscle contractions
• Blood pressure regulation
• Protein synthesis
• Insulin metabolism
• Nerve transmission
• Reproduction

Symptoms of Low Magnesium

Magnesium deficiency has been linked to a number of health conditions, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s and attention deficit hyperactivity disorder.

Symptoms and conditions tied to low intake of this electrolyte include:

• hypertension
• kidney and liver damage
• migraine headaches
• glaucoma
• nutrient deficiencies, including vitamin K, vitamin B1, calcium and potassium
• restless leg syndrome
• worsened PMS symptoms
• behavioral disorders and mood swings
• insomnia and trouble sleeping
• weak bones and potentially osteoporosis
• recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
• tooth cavities
• muscle weakness and cramps
• impotence
• eclampsia and preeclampsia

Unfortunately, it’s possible to have a magnesium deficiency even with a healthy diet. Therefore, it’s important to ensure you eat plenty of nutrient-dense, magnesium-rich foods that boost your daily intake.

Health Benefits

1. Can Help Alleviate PMS Symptoms

Premenstrual syndrome, or PMS, is a group of symptoms that occurs in women one to two weeks before menstruation. Symptoms can vary but typically include mood swings, weight gain, food cravings, water retention, fatigue, irritability, sore breasts and digestive issues.

Some studies have shown that magnesium may be able to help effectively reduce these symptoms. In one study, a combination of magnesium and vitamin B6 was found to significantly decrease PMS symptoms compared to a control group.

Another study published in the Journal of Women’s Health showed that 200 milligrams of magnesium daily helped reduce the severity of several PMS symptoms, including weight gain, swelling, bloating and breast tenderness.

2. Supports Healthy Blood Pressure and Heart Health

A 2018 review states, “Subclinical magnesium deficiency increases the risk of numerous types of cardiovascular disease,” including coronary artery disease and hypertension.

High blood pressure, or hypertension, is a common condition that affects millions of people worldwide. It forces your heart to work harder, which can put a strain on the heart muscle and eventually lead to heart disease.

Filling your diet with magnesium-rich foods, as well as those foods high in potassium, may be able to help promote better heart health and normal blood pressure levels.

One study even found evidence that supplementing with magnesium reduced both systolic and diastolic blood pressure in adults with hypertension.

Keep in mind that potassium is another important electrolyte for heart health and circulation because it increases the excretion of sodium through the urine.

3. May Help Boost Physical Performance

Because of its role in muscle function and energy production, this electrolyte is believed to have an impact on exercise performance. During strenuous exercise, it’s estimated that requirements increase by 10 percent to 20 percent.

A study published in the American Journal of Clinical Nutrition looked at the effects of magnesium on performance in 124 elderly women. After 12 weeks, daily supplementation with magnesium oxide was found to improve physical performance compared to a control group.

Another study demonstrated that triathletes who were given magnesium supplements for four weeks had improvements in their swimming, cycling and running times.

Besides eating plenty of magnesium-rich foods, be sure to include some of the other best foods for athletes in your diet to enhance physical performance even more.

4. Helps Control Inflammation

Low levels of magnesium have been linked to higher levels of inflammation in several studies. A study in 2014, for example, found that both low magnesium intake and low levels in the blood were associated with higher levels of markers of low-grade chronic inflammation, which is believed to be due to increased release of cytokines and free radicals.

A study published in the Archives of Medical Research showed that taking magnesium chloride was able to reduce levels of inflammation in 62 adults with prediabetes.

It’s no surprise that many foods high in magnesium make the list of top anti-inflammatory foods as well. Most of these foods also contain beneficial antioxidants and phytonutrients that can help keep free radical damage under control.

5. May Prevent Migraines

Migraines are a type of headache disorder characterized by migraine symptoms like nausea, sensitivity to light and sound, and a severe throbbing pain. This debilitating condition is also incredibly common.

In 2012, an estimated 14 percent of American adults reported suffering from migraines in the past three months.

Low levels of magnesium may contribute to migraines, and some studies have found that supplementation could even reduce migraine frequency.

One study measured the effects of magnesium supplementation in 86 children with frequent migraines. Children received either a magnesium oxide supplement or a placebo for 16 weeks.

At the end of the study, those who took the supplement had significantly less headache frequency and lower headache severity compared to the placebo group.

Another study found that it was more effective and fast-acting in providing migraine relief than a common medication.

In addition to including plenty of magnesium-rich foods in your diet, following a well-rounded diet and minimizing your intake of refined sugars and processed meats can also help you get rid of a migraine.

6. Can Help Normalize Blood Sugar and Protect Against Metabolic Syndrome

There’s evidence suggesting that higher magnesium intake can benefit blood sugar levels and may help prevent insulin resistance and type 2 diabetes. Several studies have linked low levels with chronic inflammation and metabolic syndrome.

Insulin is the hormone responsible for transporting sugar (glucose) from the blood to the tissues to be used as fuel. If you consistently eat lots of carbs and refined sugar, you will produce more and more insulin as your body tries to keep up with the increased demand.

Sustaining high levels of insulin for long periods of time can cause insulin resistance, decreasing its ability to shuttle glucose effectively, resulting in high blood sugar.

A study published in the journal Diabetes Care found that oral magnesium supplementation improved insulin sensitivity and reduced blood sugar levels in diabetic patients with low magnesium levels.

Additional research has found that the mineral could protect against diabetes. One study followed 4,497 participants for 20 years and uncovered that those with the highest intake were 47 percent less likely to develop diabetes.

Other ways to help maintain normal blood sugar include getting in plenty of physical activity, managing your stress levels, filling up on fiber and protein, and keeping your carb intake in check.

7. Fights Against Depression and Anxiety

Magnesium has potent mood-boosting properties and can help fight against depression and anxiety. In fact, some studies have even found that a low intake could be associated with an increased risk of depression.

In one study, young adults with the lowest intake of magnesium were found to have an estimated 22 percent greater risk of developing depression.

Fascinatingly, some research has even found that it could be as effective as antidepressants in treating depression. One study published in Magnesium Research compared the effects of magnesium supplementation with an antidepressant medication and found that magnesium supplements were equally effective in the treatment of depression.

Another study in 2017 found that magnesium supplementation significantly improved symptoms of both depression and anxiety after just six weeks. In addition, a 2017 review stated that among 18 studies, “existing evidence is suggestive of a beneficial effect of Mg on subjective anxiety in anxiety vulnerable samples.”

Combine this mineral with other natural treatments for depression, such as eating lots of probiotic-rich foods, getting in plenty of vitamin D, and minimizing your intake of refined carbs and sugar.

8. Can Help Enhance Sleep Quality

If you suffer from insomnia and counting sheep just doesn’t do the trick, you may want to consider increasing your intake of magnesium-rich foods. Research has shown that there may be a connection between magnesium and sleep, with some studies showing that supplementation could help reduce insomnia.

In one study, participants who took supplements experienced reduced insomnia severity, increased sleep time and decreased amount of time needed to fall asleep. Another study found that a supplement containing a mix of magnesium, melatonin and zinc improved sleep quality in residents at a long-term care facility.

Be sure to pair it with other natural insomnia-busters and natural sleep aids like calcium, essential oils and valerian root to maximize results.

9. Plays an Important Role in Metabolism of Vitamin D

Research suggests magnesium plays a vital role in the body’s metabolism of vitamin D. Meanwhile, vitamin D plays a role in calcium absorption into the bones and has an effect on other important vitamins and minerals that contribute to both health, including vitamin K and phosphorus.

People with vitamin D deficiency are thought to be at risk of:

• bone-related disorders
• heart disease
• high blood pressure
• depression
• insomnia
• chronic pain
• psoriasis
• and more

This illustrates the necessity of well-rounded nutrition and proper vitamin D and magnesium intake.

10. Supports Healthy Cognitive Function

This electrolyte is known to play an essential role in nerve transmission and neuromuscular conduction, which is why it seems to have a protective role against excessive excitation that can lead to neuronal cell death.

Low levels have been associated with neurological disorders due to dysfunctions within the nervous system. Research is ongoing regarding the effects it may have in the treatment of chronic pain, epilepsy, Alzheimer’s, Parkinson’s and stroke, but what we know is that it seems to act as a low-risk adjunct treatment among those with mood issues and cognitive diseases.

11. May Help Curb Asthma Symptoms

Research is still underway, but there’s growing evidence that magnesium may have a role in managing asthma symptoms in both children and adults through its dual effects as an anti-inflammatory and broncho-dilating agent.

While it isn’t intended to replace other asthma treatments, some doctors recommend it as an adjunct treatment that is low-cost and low-risk.

Dosage Recommendations

For men, the recommended daily intake of magnesium is about 310–320 milligrams per day for women and about 400–420 milligrams daily for men.

According to the National Institutes of Health, below are the current recommended daily allowances for magnesium:

• Infants–6 months: 30 milligrams
• 7–12 months: 75 milligrams
• 1–3 years: 80 milligrams
• 4–8 years: 130 milligrams
• 9–13 years: 240 milligrams
• 14–18 years: 410 milligrams for men; 360 milligrams for women
• 19–30 years: 400 milligrams for men; 310 milligrams for women
• Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
• Pregnant women: 350–360 milligrams
• Women who are breastfeeding: 310–320 milligrams

How can you raise your magnesium levels quickly? The best way is to eat foods that are high in magnesium (greens, nuts, seeds, beans, etc.) and/or to take a daily supplement.

There are several different types of magnesium supplements available, including magnesium glycinate, magnesium citrate, magnesium chloride, magnesium oxide, magnesium lactate, magnesium L-threonate, magnesium malate, magnesium sulfate and magnesium orotate. These can benefit many people but are especially helpful for those who have a known severe deficiency.

Transdermal magnesium supplementation is another way to utilize the mineral, though research is limited on its effectiveness. This involves applying magnesium oil (which is actually magnesium chloride mixed with water) topically to help it absorb into the skin.

Yet another potential way to boost levels is by using Epsom salt (a magnesium sulfate compound), such as by adding some to your baths. Again, though, more research is needed on the effectiveness of absorption through these methods.

Risks and Side Effects

Although, as you can tell, there are many magnesium benefits, getting too much of this mineral can be problematic.

If you’re getting enough from food sources, you don’t need to worry about side effects from eating too much. Excess magnesium from food is simply filtered by the kidneys and excreted through the urine.

However, high doses of magnesium supplements can cause adverse side effects like diarrhea, nausea and abdominal cramping. Extremely high doses can lead to a magnesium overdose and symptoms of toxicity. The tolerable upper intake level from supplements is 350 milligrams per day for those above the age of nine.

Stick to the recommended dosage to sidestep negative effects on health.

Supplements can also have some interactions with certain types of medications. It can attach to tetracyclines, a type of antibiotic, and decrease their effectiveness. Take these antibiotics at least two hours before or four to six hours after supplementing.

Another concern is that supplements may lower blood pressure. If you take a medication for high blood pressure or a muscle relaxant, talk to your doctor before taking any supplement as it may alter the effects of these medications.

Conclusion

• Magnesium is an important mineral involved in many aspects of our health, as low levels can cause all kinds of health problems — from hypertension and liver damage to insomnia and impotence.
• Getting enough of this electrolyte, preferably through foods high in magnesium, offers several health benefits, from relieving symptoms of PMS and migraines to improving performance and sleep.
• What are the best sources of magnesium? Foods high in magnesium include leafy greens, cocoa, avocados, bananas, potatoes, and some nuts, beans and grains.
• Ideally, try getting as much magnesium as possible from your diet by eating magnesium-rich foods instead of supplements unless you have a deficiency. If you’re an athlete or suffer from malabsorption issues, supplementing can also be beneficial.

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Despite how essential it is to consume enough magnesium on a regular basis, many adults are believed to be magnesium-deficient — up to 70 percent to 90 percent of the population, according to some findings.

This means that the majority of people living in industrialized nations, even many who think they eat a mostly “balanced diet,” are missing out on the many benefits of magnesium. These include its ability to help manage pain, decrease digestive issues and support quality sleep. This is where a magnesium supplement such as magnesium glycinate comes in.

Given how common magnesium deficiency can be, many practitioners now recommend magnesium supplements to their patients, which fortunately are easy to find, inexpensive and available in a number of forms, including powders, salts, topical oils and capsules.

One type of magnesium supplement that is often recommended by doctors due to its high absorption rate is magnesium glycinate — a form that has added benefits due to containing the amino acid glycine, which is known for having calming qualities.

What Is Magnesium Glycinate?

The National Institutes of Health’s definition of magnesium is “an abundant mineral in the body that is is naturally present in many foods, added to other food products and available as a dietary supplement, and present in some medicines (such as antacids and laxatives).”

Magnesium is both an essential mineral and electrolyte. It’s involved in the regulation of cellular stress and activity, which means people experiencing lots of stress may benefit from getting more.

Magnesium glycinate is one type of magnesium supplement that is available to increase levels in people who can use more magnesium, including those with anxiety, diabetes, heart issues and pain. It consists of the mineral magnesium bound to the amino acid glycine. It’s considered to be one of the most effective types of magnesium supplements due to its bioavailability — plus it’s also fast-acting, generally well-tolerated and unlikely to cause loose stools (diarrhea).

The absorption rate and bioavailability of magnesium supplements differ depending on the kind. Usually types that are chelated and those that dissolve in liquid are better absorbed in the gut than less soluble forms. Magnesium glycinate is a chelated form. This means it tends to be better utilized by the body than other forms that are excreted more easily.

Related: What Is Magnesium Malate? Benefits, Uses, Dosage & More

Uses

Magnesium is an essential mineral that’s very important for many aspects of health, since it’s involved in hundreds of bodily functions, including:

• Blood pressure regulation
• Protein synthesis
• Energy production
• Blood sugar control
• Digestive processes like moving stools through the intestine
• Regulation of heartbeat rhythms
• Neurotransmitter functions, including those involved in sleep and mood stabilization
• Balance of nitric oxide in the body
• Growth and development in babies and children
• Functions of nerves, muscles and tissue
• Production of stomach acid

Health Benefits

1. Helps Reverse Magnesium Deficiency

Considering that magnesium glycinate is one of the most bioavailable forms of magnesium, it’s a smart way to reverse a deficiency in this mineral. Treating magnesium deficiency is critical because this mineral is connected to other essential nutrients within the body, including calcium, vitamin K and vitamin D.

Experts believe that one of the reasons magnesium supplements are so beneficial is because they help counterbalance high levels of calcium that can accumulate in the body when people take calcium supplements regularly. Similarly, taking vitamin D in high levels, or being deficient in vitamin K2, can lower magnesium stores in the body and contribute to a deficiency.

Being deficient in a combination of magnesium, calcium, vitamin K and vitamin D increases your risk for health problems like bone loss, heart problems, lowered immune function and more. Emerging research also shows that being low in magnesium may contribute to neurological problems, such as migraines, chronic pain, epilepsy, and possibly Alzheimer’s, Parkinson’s and stroke.

2. Can Improve Sleep Quality

Magnesium seems to play a key role in the regulation of sleep. How can magnesium glycinate help you sleep? Studies have found that magnesium supplements can help promote muscle relaxation, decrease leg cramps and muscle spasms, reduce tension and anxiety, and fight pain — all of which can keep you up at night.

Because it may help improve the quality and amount of sleep you get, magnesium glycinate may also help decrease daytime fatigue and enhance focus, learning and even information retention/memory.

A 2012 double-blind randomized clinical trial that was conducted in 46 elderly adults struggling with insomnia found that dietary magnesium supplementation brought about statistically significant increases in sleep time, sleep efficiency, and concentrations of renin and melatonin (which help with inducing sleep). Supplementing with magnesium (500 milligrams daily) also resulted in significant decreases in insomnia symptom scores, sleep onset latency and serum cortisol concentrations (a marker of how stressed someone feels).

3. May Help Reduce Anxiety and Depression

Why do people turn to magnesium glycinate for anxiety? Both magnesium and glycine have calming qualities, which means that together their effects may be even more powerful. This is one reason why magnesium glycinate is recommended for people who feel tense or have trouble sleeping.

There’s evidence that supplementing with magnesium can help decrease many symptoms tied to stress and anxiety, such as worsened pain, restlessness, depression, cravings and more.

According to an article published by Psychology Today:

Increased stress increases magnesium loss, and the environment may not readily replace it. Since magnesium is such an important mineral to the brain as a part of almost every part of the stress response, recovery, and repair, it seems self-evident to study magnesium as how it relates to brain function and common stress-related ailments such as clinical depression.

4. May Help Treat Headaches/Migraines

Deficiency in magnesium is suspected to play a role in the pathogenesis of migraine headaches for several reasons. Deficiency can increase muscle tension, enhance the perception of anxiety or depression, alter neurotransmitter release, interfere with blood pressure, and alter aggregation of blood platelets.

Magnesium supplements have been shown to be helpful for both acute and preventive headache treatment. They are also “simple, inexpensive, safe and a well-tolerated option,” according to some experts.

How much magnesium glycinate should you take for migraines and headaches? A general recommendation is to take about 400 to 500 milligrams a day. (Less may also be helpful, so start low and increase as needed.) Magnesium oxide is also a good option for preventing and treating migraines.

5. Beneficial for Blood Pressure (Hypertension)

Magnesium works with calcium to support proper blood pressure levels and prevent hypertension. Magnesium deficiency can increase your risk for cardiovascular diseases, such as hypertension, cardiomyopathy, cardiac arrhythmia, atherosclerosis, dyslipidaemia and diabetes.

Magnesium also has an anti-inflammatory role and can help to keep arteries clear. Additionally, use of magnesium glycinate may help normalize irregular heartbeats (or “heart flutters”) that cause chest pains and feelings of anxiety.

6. Can Help Decrease PMS Symptoms

If you struggle with PMS symptoms like anxiety, fatigue, cramps and headaches, then consider trying magnesium glycinate. It has been shown in some studies to help decrease release of prostaglandins, which can trigger inflammation, cramps and pain.

One double-blinded placebo-controlled clinical trial found that a combination of vitamin B6 and magnesium taken over the course of two menstrual cycles had the greatest effect on reducing the severity of PMS symptoms. The women who experienced the most improvements took 250 milligrams of magnesium plus 40 milligrams of vitamin B6 daily from the first day of their menstrual cycles to the start of the next cycle.

Researchers believe that magnesium deficiency may be one underlying cause as well as the aggravation factor of PMS symptoms. Magnesium seems to offer relief for women with PMS due to its relaxing effects and ability to control neuromuscular stimulations and inflammation.

Other benefits of magnesium glycinate may include:

• Reduced leg cramps during pregnancy
• Less muscle spasms and cramps among athletes
• Improved athletic performance and recovery from workouts
• Improved quality of life, flexibility and functionality among people with chronic pain
• Help controlling blood sugar among those with diabetes/insulin resistance
• Improved bone health among those susceptible to bone fractures

Sources

Magnesium glycinate comes in several forms, including liquid and capsule form. Capsules are the most common type of magnesium glycinate supplement. Magnesium glycinate is typically available in capsules containing 120 milligrams or 125 milligrams, which means most people need to take several doses per day to meet their needs (usually between 250 and 420 milligrams for adults).

Magnesium Glycinate vs. Citrate

Magnesium citrate is a popular, widely available and inexpensive form of magnesium that’s combined with citric acid. This form is more likely to have a laxative effect when taken in high doses but is otherwise safe to use for improving digestion and preventing constipation. It’s highly recommended for people looking for help with digestive issues like constipation and acid indigestion, but taking too much can cause loose stools.

While magnesium supplements can be helpful, of course it’s ideal to also consume plenty of magnesium from natural, whole food sources, especially nutrient-dense foods, such as dark leafy green vegetables, legumes, avocado, nuts, bananas and sweet potatoes. Ideally you want to eat magnesium-rich foods that have been grown in organic soil, which may result in higher levels of this mineral.

Can you take magnesium citrate and glycinate together?

Yes, just be sure not to take a high dose of both types, which may cause some side effects. Different forms of magnesium supplements are better suited to treat different symptoms, based on how they are absorbed and distributed throughout the body. For example, if you suffer from both headaches and constipation, taking magnesium citrate and glycinate together may be beneficial.

Related: What Is Magnesium Chloride? Top 4 Benefits & Uses

Dosage

Magnesium glycinate dosage recommendations depend on factors including your age, weight, health status, medical history, and whether or not you’re deficient in magnesium.

Below are the current recommended daily allowances (RDAs) for magnesium:

• Infants–6 months: 30 milligrams
• 7–12 months: 75 milligrams
• 1–3 years: 80 milligrams
• 4–8 years: 130 milligrams
• 9–13 years: 240 milligrams
• 14–18 years: 410 milligrams for men; 360 milligrams for women
• 19–30 years: 400 milligrams for men; 310 milligrams for women
• Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
• Pregnant women: 350–360 milligrams
• Women who are breastfeeding: 310–320 milligrams

Most studies have used magnesium glycinate doses in the range of 250 to 350 milligrams per day, which has been shown to be effective for reducing symptoms like cramps, headaches and restlessness. Higher doses around 400 to 500 milligrams daily are also used to manage anxiety and trouble sleeping, while very high doses around 1,000 milligrams per day are sometimes administered by doctors under supervision.

Most authorities state that doses less than 350 milligrams daily is safest for most adults. In other words, the “daily upper intake level” for magnesium is about 350 to 400 mg/day for anyone over 8 years old.

Should I take magnesium in the morning or at night?

The best time of day to take magnesium for most people is right before bed. It’s also a good idea to split doses, taking some in the morning and some at night, which can help with absorption. That said, magnesium can be taken at any time that is most convenient and easiest to stick with.

Risks and Side Effects

Is it safe to take magnesium glycinate daily? Yes, unless you’re suffering from a known health problem that can make it difficult to maintain normal magnesium levels, such as kidney disease/failure. To prevent potential side effects, stick to the proper dose of magnesium, and aim to have no more than 300–400 milligrams at one dose. Otherwise, a daily magnesium supplement should be safe as long as you don’t notice any symptoms like diarrhea.

Magnesium supplements pose little risk for side effects or toxicity, but experiencing magnesium glycinate side effects is still possible. Potential magnesium glycinate side effects may include diarrhea, cramping and digestive upset. Rarely, when very high doses of magnesium are taken, complications can occur including irregular heartbeats, low blood pressure, confusion and lowed breathing.

The good news is that many people find magnesium glycinate to be one of the most easily tolerated forms of magnesium. That means it’s less likely to cause issues compared to forms, such as magnesium oxide or magnesium citrate.

Does magnesium glycinate help you poop?

Most people don’t need to worry about magnesium glycinate causing diarrhea. Because it’s absorbed in the intestines it’s less likely to have a laxative effect compared to other magnesium supplements, such as magnesium citrate. If you’ve experienced loose stools from other forms of magnesium, then trying magnesium glycinate is a good option.

People with renal/kidney problems or who are taking antibiotics should be careful about taking magnesium supplements and consult with their doctors first. Having kidney disease can interfere with the body’s ability to regulate magnesium levels, therefore supplementing can potentially be dangerous.

Final Thoughts

• Magnesium glycinate is a highly absorbable form of magnesium supplementation that is made with magnesium combined with the amino acid glycine. This form is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.
• Magnesium deficiency is one of the most common nutrient deficiencies in the world, which is why magnesium supplements can help some people. Benefits of taking magnesium glycinate include helping manage headaches, anxiety, insomnia, cramps and spasms, high blood pressure, and bone loss.
• There are few risks associated with magnesium glycinate supplementation, but if you experience symptoms like diarrhea, nausea or cramping, you may be taking too much magnesium.
• Magnesium glycinate is usually taken in doses between 250 to 350 milligrams per day, but you may need more or less depending on your symptoms and health status.

The post Magnesium Glycinate Benefits Sleep, Anxiety, PMS & More appeared first on Dr. Axe.

It’s estimated that up to 25 percent of all adults are at least marginally deficient in vitamin B12 (also called cobalamin). Some experts believe this number may actually be a lot higher, since it’s suspected that there are many cases of undetected vitamin B12 deficiency.

This means there are millions of people likely struggling with B12 deficiency who don’t even know it, especially the elderly and people who avoid eating animal products (vegans and vegetarians).

Commonly known as the “energy vitamin,” vitamin B12 may help improve your energy and assist you in overcoming exhaustion. It does this by supporting thyroid function and cellular methylation. It’s also involved in synthesis of DNA, fatty acids,and myelin that protect cells.

Since it’s a vitamin that’s essential for human life, people deficient in it can suffer from serious health issues if the problem is not addressed.

Why You Need Vitamin B12

Vitamin B12 has the most complex and largest chemical structure of all vitamins. Unlike other vitamins, it contains cobalt (a metal) and is commonly referred to as “cobalamin,” a catchall term for all of the various compounds that contain vitamin B12 properties.

A few of the more important roles that vitamin B12 plays in the body include:

• Red blood cell formation
• Memory recall
• Cellular energy
• Nutrient absorption
• Adrenal gland support
• Nerve and brain regeneration
• DNA synthesis
• Female and male reproductive health

Vitamin B12 Deficiency Symptoms

What can happen if you have a vitamin B12 deficiency? Symptoms of vitamin B12 deficiency can include:

• Low energy or sometimes chronic fatigue
• Lack of focus and other cognitive difficulties
• Tension in muscles
• Poor memory
• Emotional mood swings
• Lack of motivation
• Female infertility
• Male low testosterone
• Digestive issues (like leaky gut or IBD)
• Hypothyroidism
• Fatigue, even after getting a good night’s sleep

Vitamin B12 Deficiency Anemia:

There are two different types of anemias linked to vitamin B12 deficiency. One type if known as megaloblastic anemia, in which red blood cells don’t develop normally and are abnormally large.

Another rare type is pernicious anemia (or “vitamin B12 anemia”), which is the official term describing vitamin B12 malabsorption, in which a person cannot properly absorb vitamin B12. Pernicious anemia can be caused by an autoimmune disorder that damages the stomach lining.

Typically people do not start to experience symptoms until after they are 30 years old, and the average age of diagnosis is 60. Pernicious anemia is quite complicated and very much involved with several organ systems in the body.

• Damage done to the stomach lining triggers a dangerous cascade of events that reduces stomach acid and prevents the body from properly breaking down foods.
• As the condition continues, a hormone called “intrinsic factor” is greatly reduced, which is necessary to absorb vitamin B12.
• People suffering from this condition require a significant amount of supplementation.

The key to treating pernicious anemia is to reduce chronic inflammation in the body.

According to the Linus Pauling Institute at Oregon State University, pernicious anemia and B12 malabsorption are associated with a chronic inflammatory disease in the stomach, referred to as atrophic gastritis (low stomach acid). This condition is associated with auto-antibodies that target stomach cells and bacterial infection. The ensuing inflammation can lead to peptic ulcers, SIBO and bacterial overgrowth.

Keep in mind that anemia can also be caused by lack of iron and folate/folic acid, so consuming and absorbing all of these nutrients is crucial.

Causes/Risk Factors

What is the main cause of vitamin B12 deficiency?

The two most common ways you become vitamin B12 deficient are through a lack of vitamin B12 in your diet or through your inability to absorb it from the food you eat.

What puts you at an increased risk for developing vitamin B12 deficiency? 

You’re more likely to develop a deficiency in vitamin B12 if:

• You have had H. pylori bacterial infection or stomach ulcer
• You are over 50
• You are a vegan or vegetarian
• You’ve had weight loss/bariatric surgery, since this surgery interferes with the release of B12 during digestion
• You have inflammatory bowel disease, leaky gut or other serious digestive disease
• You have acid reflux
• You’re a pregnant woman (who has increased needs for many nutrients)
• You take one of the following types of medications: antibiotics, anti-gout, blood pressure, birth control pills, cholesterol-lowering drugs, diabetes medications and antipsychotic drugs.

As you can see, many people are at risk, but it’s believed that by far the largest cause of vitamin B12 deficiency is malabsorption.

Like most health issues, it all starts in the gut. The American Journal of Clinical Nutrition explains that “malabsorption of the vitamins from food” is the primary cause of vitamin B12 deficiency. This malabsorption could likely be caused by a condition known as leaky gut.

One important factor to keep in mind is that as people age their gastric mucosa naturally shrinks. This makes B12 absorption issues more common and difficult to reverse.

This is one of the main reasons that older adults should either supplement or greatly increase their intake of vitamin B12-rich foods.

Complications/Related Conditions

Is B12 deficiency serious or dangerous?

Being deficient in in this crucial vitamin puts people at an increased risk of developing a number of symptoms and several diseases. What are the long-term effects of B12 deficiency? Examples include:

• Stunted brain and intellectual development in children
• Anemia
• Asthma
• Depression
• Fatigue
• Kidney disease
• Macular degeneration
• Memory loss
• Migraine headaches
• Multiple sclerosis
• Neuropathy
• Pernicious anemia
• Shingles
• Tinnitus

What are the neurological symptoms of B12 deficiency?

A major risk of remaining deficient in B12 is experiencing cognitive difficulties. In fact, as it relates to neurological function, few vitamins are as critical as B12.

Being a co-factor of methionine synthase, it is heavily involved in different regulatory mechanisms and brain development. Studies show that B12 deficiency later in life actually leads to brain atrophy (shrinkage) and higher risk for problems, including dementia and Alzheimer’s disease (regardless if people are “healthy” or not).

Elderly people who simply lack B12 are at risk of developing what German researchers refer to as “irreversible structural brain damage.”

Other neurological symptoms tied to this deficiency can include memory loss, difficulty thinking and reasoning, and higher risk for MS.

Vitamin B12 also benefits your mood, energy level, memory and entire central nervous system, so it’s also an essential vitamin for addressing symptoms like numbness or tingling. It’s also needed for conditions such as adrenal fatigue, mood disorders like depression, and negative effects of chronic stress or feeling run down.

How long does it take to recover from vitamin B12 deficiency?

It depends how severely someone is deficient and what type of dietary changes plus supplements that person uses to reverse the condition. In most cases, it takes at least several weeks and possibly several months.

How is vitamin B12 deficiency diagnosed?

To diagnose B12 deficiency, doctors typically run several tests, especially a blood test (plasma/serum). Results from a vitamin B12 deficiency test can indicate if levels are lower than normal.

Levels lower than < 148 pmol/L indicate true deficiency, while levels ranging from 148–221 pmol/L get a “marginal status.”

Screening/testing for vitamin B12 deficiency is recommended in patients with one or more risk factors, such as:

• gastric or small intestine resections
• inflammatory bowel disease
• use of metformin for more than four months
• use of proton pump inhibitors or histamine H2 blockers for more than 12 months
• vegans or strict vegetarians
• adults older than 75 years

Related: What You Need to Know About the Most Common Nutrient Deficiencies in Women

Treatment

How much vitamin B12 do you need to prevent vitamin B12 deficiency?

According to the most recent National Institutes of Health reports, the amount of vitamin B12 that people should consume depends primarily on their age. The average recommended daily amount of vitamin B12 for adults is 2.4 micrograms.

However, according to many health experts, this amount may be too low for some people, especially those who have digestive issues and/or are over 50 years of age.

How to Naturally Increase Your Vitamin B12 Intake:

How can you raise your B12 levels fast? If you think you might be deficient in vitamin B12, the best way to address the issue is to start consuming foods that are high in vitamin B12.

Plants and animals do not produce vitamin B12 — bacteria actually do! This is why consuming probiotic-rich foods and those grown in the ground that contain soil-based organisms is essential to your health.

Since most animals are able to concentrate and store significant levels of vitamin B12 in the bacteria that they house in their flesh, eating grass-fed meat is one of the best sources that you can get. Seafood also concentrates vitamin B12 in large quantities.

Top 10 Vitamin B12 Foods:

The top vitamin B12 rich foods are:

1. Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
2. Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
3. Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
4. Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
5. Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
6. Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
7. Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
8. Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
9. Cottage cheese: 1 cup: 0.97 microgram (16 percent DV)
10. Eggs: 1 large: 0.6 microgram (11 percent DV)

When cooking these foods, please use caution. Even though it’s a very stable molecule, vitamin B12 can still be destroyed when heated to high temperatures. Cooking your meat to medium-rare increases the overall levels of vitamin B12.

Best Vitamin B12 Supplements:

What can you take for B12 deficiency? Since your gut is actually able to produce some B12 on its own, enhancing the health of your digestive tract is crucial when it comes to maintaining proper vitamin levels.

This is why, in addition to eating a diet rich in soil-based organisms and taking a B12 supplement, you want to take a probiotic supplement to make sure you get enough vitamin B12.

When buying a vitamin B12 supplement, look for the form of methylcobalamin or hydroxycobalamin, rather than cyanocobalamin, because these forms are more natural and typically better absorbed by the body.

For most people, to increase your intake of vitamin B12 you want to take:

1. Natural vitamin B12 capsules — 200 micrograms twice daily, sublingual or spray
2. Live probiotic supplement — 25 billion cultures twice daily

Additionally, one other natural supplement that is high in vitamin B12 you may consider taking is desiccated liver tablets, made from dried liver that is high in available nutrients, including B12, iron and others.

Vitamin B12 Shots/Injections:

Vitamin B12 shots or injections are now a common form of vitamin b12 deficiency treatment that people seek out — for example, if they’re recovering from severe deficiency, some illnesses or surgery.

For those with severe deficiencies due to inflammatory bowel disease, this may be necessary for a time, but to truly address the cause of vitamin B12 deficiency, it’s important to repair the digestive tract.

One natural alternative to vitamin B12 injections is vitamin B12 spray. In this form, the vitamin B12 doesn’t have to go through your digestive tract and can be absorbed through the skin.

Conclusion

• Vitamin B12 is an essential nutrient that plays a role in red blood cell formation, memory, cellular energy, nutrient absorption and other processes.
• Deficiency in this nutrient can cause many problems, including cognitive issues, low energy, moodiness, weakness, and thyroid and adrenal problems.
• Malabsorption is the biggest cause of deficiency. This might be due to autoimmune issues, digestive disorders, older age or surgery, among other causes.
• To improve vitamin B12 status, consume more from your diet (such as from meat, fish, eggs, liver and cheese), and consider supplementing, especially if you don’t eat animal products.
• You can also take methylcobalamin or hydroxycobalamin supplements daily or even try B12 injections if you know your blood level is low.

The post Vitamin B12 Deficiency Symptoms + How to Prevent & Overcome Low Vitamin B12 appeared first on Dr. Axe.

While it’s possible to get all of the vitamins and minerals you need from careful food selection and a nutrient-dense diet, research shows many women still experience at least one type of nutrient deficiency, if not more.

What vitamins should a woman take on a daily basis? There are 13 vitamins all women need — all which are among the best vitamins for women to take — including vitamins C, A, D, E, K and the B vitamins (such as thiamine and vitamin B12), plus a number of important trace minerals, too.

It’s believed that around 30 percent of all women are deficient in one or more of these vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.

With that in mind, what are the most important and best vitamins for women in order to prevent deficiencies and the complications that come with them? The following are the absolute best vitamins for women.

Best Vitamins for Women

Whether you’re in your 20s, 30s, 40s, 50s, 60s, 70s or older, here are the best vitamins for women that you should make sure to get enough of. Take note of the recommended daily amounts, as many quality multivitamins for women will include at least that amount. In other cases, you may to specifically supplement with that vitamin or at least make sure to eat a lot of foods rich in that vitamin.

1. Vitamins A

Antioxidant vitamins A, C and E fight free radical damage, which is the underlying cause of aging and many diseases that affect the heart, eyes, skin and brain. For example, vitamin A works to protect healthy cells and halt cell mutations.

What is a fat-soluble vitamin? Vitamin A and other fat-soluble vitamins D, E and K have the ability to travel through fat and be stored inside body fat or organs, including the liver.

Vitamin A plays a critical role in maintaining healthy eyes and vision, neurological function, healthy skin and hormonal/reproductive health, and it supports the lungs, liver, kidneys and digestive organs.

The Recommended Daily Allowance (RDA) for vitamin A is 700 micrograms a day for adult women. Recommended intake of vitamin A for women who are pregnant or nursing ranges between 1,200 and 1,300 micrograms per day, since developing fetuses need vitamin A for proper growth.

2. B Vitamins, Including Folate

B vitamins, including vitamin B12 and folate, are important for a woman’s metabolism, preventing fatigue and boosting cognitive functions. They help with many cellular processes, growth and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into useable “fuel.”

Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy, developing fetuses and preventing birth defects since it helps build the baby’s brain and spinal cord. That’s why folate deficiency is extremely dangerous for pregnant women.

You can get plenty of B vitamins from animal products like cage-free eggs, fish, meat, milk and yogurt. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins since they’re at the greatest risk for deficiency. Foods especially high in folate include spinach and leafy greens, asparagus, citrus fruits, melon and beans.

When taking a supplement containing folate, be wary of synthetic folic acid. Instead, stick to fermented folic acid, which is metabolized by the body similarly to naturally occurring folate. High-quality multivitamins for women will often feature large amounts of B vitamins, particularly vitamin B12.

How much vitamin B do you need to prevent vitamin B deficiency? Here’s what the the Institute of Medicine recommends for daily intake of B vitamins among adults:

• Vitamin B1: 1.1 to 1.2 milligrams per day.
• Vitamin B2: 1.1 to 1.3 milligrams per day.
• Vitamin B3: 14 to 16 milligrams per day.
• Vitamin B5: 5 milligrams per day.
• Vitamin B6 (may be called pyridoxine): 1.3 to 1.7 milligrams per day.
• Vitamin B7: 30 micrograms per day.
• Vitamin B12 (may be called cobalamin): 2.4 micrograms per day.
• Folate: 400 micrograms per day.

3. Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many types of fruits and vegetables. It acts as an antioxidant to neutralize free radicals and reduce the risk of inflammation and disease.

A water-soluble vitamin is not stored in the body and must be consumed each day. B vitamins join vitamin C as the only water soluble vitamins.

Vitamin C not only improves immunity against colds, infections and other illnesses. Your body also uses vitamin C to synthesize important compounds like collagen, a type of structural protein that makes up connective tissue and aids in wound healing. As a result, vitamin C is also believed to help slow down skin aging and can also protect against skin damage and free radical formation caused by ultraviolet exposure.

For women at least 19 years old, 75 milligrams daily is recommended. Individuals who smoke need an additional 35 milligrams of vitamin C daily. For women who are pregnant and breastfeeding, daily amount should be between 85 and 120 milligrams.

4. Vitamin D3

Vitamin D3 is one of the most buzzed-about supplements in the health industry. It’s estimated that over 40 percent of the population is deficient in vitamin D, which plays a central role in everything from regulating mood to modulating immune cells in the body and beyond.

Vitamin D3 can be obtained from certain foods like eggs, some dairy products and certain mushrooms, but we get the overwhelming majority of our vitamin D from sun exposure.

Vitamin D3 is important for bone/skeletal health, brain functions, preventing mood disorders and hormonal balance, since it acts very similarly to a hormone once inside the body. Your best bet to make sure you get enough is to spend 15–20 minutes outside most days of the week without sunscreen on, which allows vitamin D3 to be synthesized when it comes into contact with your skin.

The RDA for vitamin D is 600 IU for women and 800 IU for adults over 70 years. However, many believe that the recommended vitamin D3 dosage should be even higher, and supplements often contain doses of up to 5,000 IU per day. Check with your healthcare provider to find the right amount for you.

5. Vitamin E

Positive effects of vitamin E include its ability to support proper functions of many organs, enzymatic activities and neurological processes. For example, consuming enough of this antioxidant vitamin, ideally from vitamin E-rich foods but also supplements, can include helping reduce the risk of prostate cancer, coronary heart disease and mild cognitive impairment.

Additionally, it can help in balancing cholesterol, repairing damaged skin, thickening hair, balancing hormones, helping PMS symptoms and  improving vision.

Getting enough vitamin E seems to be especially critical for the very young (fetuses or infants), the elderly, and women who are or may become pregnant.

The RDA for vitamin E is 15 milligrams (22.4 IU) per day for women 14 years and over, including those who are pregnant. Breastfeeding? Then up the amount to 19 milligrams (28.5 IU) per day.

6. Vitamin K

Vitamin K is important for building and maintaining strong bones, blood clotting, and preventing heart disease — currently the No. 1 cause of death among women living in the U.S. and many other western nations. Many women fall short in this valuable nutrient, which is a shame considering studies have shown that individuals who increase their intake of dietary vitamin K have a lower risk of cardiovascular mortality.

You’re most likely to be low in vitamin K if you’ve been taking antibiotics for an extended period of time, suffer from intestinal problems such as IBS or inflammatory bowel disease, or you take cholesterol-lowering medications. There are two main types of vitamin K, both of which we acquire from our diets. Vitamin K1 is found in vegetables, while vitamin K2 is found in things like dairy products. The best way to prevent vitamin K deficiency is to eat plenty of different veggies, including green leafy vegetables, broccoli, cabbage, fish and eggs.

The Food and Nutrition Board at the Institute of Medicine recommends the following as adequate intakes of vitamin K:

• Females age 14 – 18: 75 mcg/day
• Females age 19 and older: 90 mcg/day

Best Minerals

While technically the nutrients below aren’t “vitamins” (they’re actually essential minerals and fatty acids), it’s important for women to prevent deficiencies in these, too. Most of these can be found in many multivitamins for women.

1. Iron

Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women young. The body uses iron to produce hemoglobin, a type of protein that transports oxygen via blood from the lungs to other tissues throughout the body. There are two different kinds of iron (heme and non-heme), and the most absorbable and easily utilized by the body is the kind found in animal proteins like eggs, meat, fish and poultry (leafy greens and beans are good plant-based options, too).

Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough since demand for iron increases during menstruation due to blood loss. It’s been found that, globally, about 50 percent of all pregnant women are very low in iron to the point of being considered anemic. Women with adequate stores of iron and vitamin B12 and are less likely to suffer from fatigue, poor immunity and fatal infections, dangerous pregnancies, and bleeding episodes that put their lives at risk.

Women require a higher amount of iron each day due to blood loss caused by menstruation. Women over age 19 need about 18 milligrams of iron daily, or around 27 milligrams daily during pregnancy. These needs decrease to around 8 milligrams daily after age 51.

2. Iodine

According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones.

Most people eating a western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies. But an even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient. Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances and trouble during pregnancy.

The RDA for iodine is 150 micrograms every day for those over the age of 14. For those pregnant or breastfeeding, the amount goes up to 290 micrograms every day.

3. Magnesium

Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium and is essential for over 300 different biochemical functions in the body. On a global scale, soil depletion has resulted in many crops being lower in magnesium than in past generations — plus health conditions like digestive disorders, leaky gut, chronic stress and ongoing medication use can all lower someone’s magnesium levels.

Leg cramps, insomnia, muscle spasms, anxiety, headaches and digestive issues like constipation can all be signs of magnesium deficiency. For older women, the risk of deficiency might be even greater. Studies have shown that many older people don’t eat magnesium-rich foods — such as leafy green veggies, sea vegetables/algae, beans, nuts and seeds — to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss.

In general, aim for around 320 milligrams per day for most adult women.

4. Calcium

Getting enough calcium is important for bone strength, but it’s also crucial for regulating heart rhythms, aiding in muscle functions, controlling blood pressure and cholesterol levels, and many other functions related to nerve signaling too.

Calcium, when consumed when other key nutrients like vitamin D and magnesium, has been shown to offer protection against some of the biggest threats to women: heart disease, osteoporosis, diabetes and cancer, for example. Calcium deficiency is very common among both men and women, however.

Calcium is not absorbed properly when someone has low levels of vitamin D and magnesium (deficiencies in both are common), plus certain crops that are normally high in calcium have become depleted of minerals due to soil depletion. This electrolyte, which is actually the body’s most abundant mineral, can be obtained from drinking raw milk, having yogurt or kefir, and from certain plant foods (especially organic types) like leafy green vegetables (such as collard greens and kale), broccoli, okra and beans.

Supplementing with calcium has pros and cons, so speak with your doctor about your risk factors, and first try to get enough from foods if you can. Calcium is found in most multivitamins, and ideally you end up with about 1,000 milligrams per day for adult women.

Final Thoughts

• It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist.
• The best vitamins for women include vitamins A, C, D, E, K and B vitamins. In addition to the best vitamins for women, other nutrients that are important include iron, iodine, magnesium and calcium.
• Risk factors that make a women more likely to have a vitamin or mineral deficiency include: eating a highly processed diet, being vegetarian or vegan, being underweight or consuming too little calories in general, being of reproductive age, being over the age of 65, and having a low socioeconomic status, a lack of education and living in poverty.
• Make sure to consume as many of the best vitamins for women as possible in order to be the healthiest you can be and prevent nutritional deficiencies.
• If you’re looking for a high-quality multivitamin, I highly recommend choosing a fermented option, as this form of predigestion makes the nutrients a vitamin contains more absorbable for your digestive system. You may also try multivitamins that are packed with additional superfood ingredients like spirulina, camu camu, chia seeds, apple cider vinegar and ashwagandha.

The post Best Vitamins for Women (and Top Minerals, Too) appeared first on Dr. Axe.

Ready for yet another reason to eat your veggies? Foods like leafy greens and veggies, including broccoli and cabbage, are loaded with vitamin K, an important nutrient that’s been associated with improved insulin levels, a reduced risk of cancer and protection against heart disease. Not only that, but vitamin K foods can also promote proper blood clot formation and support one health.

Oh yes, they also help keep vitamin K deficiency at bay.

This essential micronutrient isn’t just found in greens, though. It can also be found in certain types of fruit, meat and dairy, and it is even produced inside your own body by your good gut bacteria.

Getting a good amount of vitamin K from dietary sources is integral to health, and a deficiency can result in a long list of health problems.

Keep reading to find out what you need to know about vitamin K foods and how you can ensure that you get enough in your diet.

What Is Vitamin K?

Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood sugar control. It’s broken down into two main types: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

Vitamin K1 is the most common source that is present primarily in plant foods like leafy greens. Vitamin K2, on the other hand, is found in animal products and fermented foods.

Foods high in this vitamin include meat, dairy and natto. It is also produced by the beneficial bacteria in your gut microbiome.

On a healthy, well-balanced diet, a deficiency of vitamin K is rare. This is because it’s plentiful in healthy whole foods.

Ultra-processed foods and refined sugars, on the other hand, are foods with a minimal amounts of vitamin K. If these nutrient-poor foods make up a large part of your diet, it could mean you may not get enough dietary sources of this key vitamin.

Vitamin K deficiency is very serious and can result in easy bruising, bleeding, tooth decay and issues with bone health. For this reason, it’s crucial to ensure you’re including a serving or two of vitamin K-rich foods with each meal.

Types

Many people don’t realize that there is more than one type of vitamin K. There are actually two main forms of vitamin K that we acquire from our diets: vitamin K1 and vitamin K2.

Vitamin K1 is also called phytonadione, while vitamin K2 is referred to as menaquinone. Vitamin K3 is also available, which is a synthetic form known as menadione.

Here’s a breakdown of the different types of vitamin K and how to get them from vitamin K foods or dietary supplements:

• Vitamin K1 is mostly found in vegetables, while vitamin K2 is found in fermented dairy products and is also produced by the bacteria in our guts.
• While vitamin K1 is found in plant foods that are very healthy for many reasons — such as leafy greens like spinach, kale, broccoli and cabbage — it’s vitamin K2 that seems to be most beneficial for protecting the heart.
• In fact, vitamin K2 seems to be more effective than vitamin K1 at preventing and reversing arterial calcifications that lead to heart-related problems.
• The best way to get the daily requirement of both types is by eating a variety of whole vitamin K foods, including green plant foods and raw, fermented dairy products (like yogurt or raw cheese), fish and eggs that provide vitamin K2.
• Additionally, there is a synthetic version known as vitamin K3. However, it’s best to eat plenty of whole foods that are high in vitamin K and other important nutrients instead of relying on dietary supplements.

Top Vitamin K Foods

Looking for a list of food options that contain vitamin K? This essential vitamin is found primarily in green vegetables, fruits, probiotic foods and animal products, which makes it easy to meet your needs through a healthy and well-balanced diet.

Here are a few of the top vitamin K food sources:

1. Kale — ½ cup cooked: 531 micrograms (over 100 percent DV)
2. Spinach — ½ cup cooked: 445 micrograms (over 100 percent DV)
3. Turnip greens — ½ cup cooked: 265 micrograms (over 100 percent DV)
4. Dandelion greens — ½ cup raw: 214 micrograms (over 100 percent DV)
5. Mustard greens — ½ cup cooked: 210 micrograms (over 100 percent DV)
6. Swiss chard — ½ cup raw: 150 micrograms (over 100 percent DV)
7. Brussels sprouts — ½ cup cooked: 109 micrograms (91 percent DV)
8. Spring onions (scallions) — ½ cup raw: 103 micrograms (86 percent DV)
9. Cabbage — ½ cup cooked: 81.5 micrograms (68 percent DV)
10. Beef liver — 1 slice — 72 micrograms (60 percent DV)
11. Kiwi — 1 cup — 71 micrograms (59 percent DV)
12. Chicken breast — 3 ounces cooked — 51 micrograms (43 percent DV)
13. Broccoli — ½ cup raw: 46 micrograms (38 percent DV)
14. Avocado — 1 cup — 31.5 micrograms (26 percent DV)
15. Blackberries — 1 cup — 29 micrograms (24 percent DV)
16. Blueberries — 1 cup — 29 micrograms (24 percent DV)
17. Natto — 3.5 ounces — 23 micrograms (19 percent DV)
18. Prunes — 1 ounce — 17 micrograms (14 percent DV)
19. Soft cheese — 1 ounce — 17 micrograms (14 percent DV)
20. Kidney beans — 1 cup — 15 micrograms (13 percent DV)
21. Pine nuts — 1 ounce – 15 micrograms (13 percent DV)
22. Pomegranate — 1/2 cup — 14 micrograms (12 percent DV)
23. Cashews — 1 ounce — 9.5 micrograms (8 percent DV)
24. Ground beef — 3 ounces cooked — 8 micrograms (7 percent DV)
25. Grass-fed butter —1 tablespoon — 3 micrograms (2 percent DV)

Benefits

1. Fight Cancer

Some evidence has found that vitamin K1 and vitamin K2 could help kill off cancer cells and may even reduce the risk of cancer.

One study from the Department of Medicine, Division of General Internal Medicine at the University of Toronto evaluated 440 postmenopausal women with weakened bones who were supplemented with vitamin K1 for two years. Interestingly enough, taking vitamin K1 was associated with a 75 percent reduction in cancer incidence.

Another study published in the American Journal of Clinical Nutrition comprising 24,340 participants showed that a higher intake of vitamin K2 was associated with a reduced risk of cancer.

Furthermore, many foods high in vitamin K also make the list of top antioxidant foods as well. Vitamin K foods like leafy greens are jam-packed with cancer-fighting antioxidants, which help prevent damage from free radicals and decrease the risk of cancer — making these ingredients some of the best cancer-fighting foods.

2. Build Strong Bones

Getting enough vitamin K1 foods in your diet is key to maintaining bone health. The nutrient is involved in bone metabolism and increases the amount of a specific protein that is required to maintain the calcium in your bones.

Several studies have found that increasing your intake of this important fat-soluble vitamin can help reduce the risk of bone fractures. A 2020 study found that there’s a synergistic effect of vitamin K combined with vitamin D, with beneficial effects for joint and bone health.

A study published in the journal PLoS Medicine concluded that taking 5 milligrams of a vitamin K1 dietary supplement for two to four years was able to protect postmenopausal women against fractures.

Another study out of the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University in Boston demonstrated that a low intake of vitamin K foods was associated with reduced bone mineral density in women.

For this reason, many women at risk for osteoporosis often use supplementation to ensure that they are meeting their needs. Other natural treatments for osteoporosis include weight training a few times per week, getting daily sun exposure and eating plenty of foods rich in omega-3 fatty acids.

3. Ensure Healthy Blood Clotting

Perhaps the most well-known vitamin K function is its role in promoting the formation of blood clots.

Blood clotting is an important process that helps stop excess bleeding as a result of injury. In fact, one of the first warning signs of a vitamin K deficiency is bleeding from the gums or nose along with easy bruising. Because of this, those on blood thinners like warfarin (Coumadin) are recommended to moderate their intake of this key vitamin.

Warfarin (Coumadin) works against vitamin K to help slow coagulation in the blood. Dramatic increases or decreases in your daily intake can interfere with and lower the effects of these medications.

4. Promote Heart Health

Besides ensuring healthy blood clotting, eating plenty of foods high in vitamin K may improve your heart function in other ways as well.

In a 2009 study published in the American Journal of Clinical Nutrition with 388 participants, vitamin K1 was found to slow the progression of coronary artery calcification in older adults.

Other studies have also confirmed the beneficial effects of vitamin K1 on vascular calcification, a condition in which calcium deposits build up in the arteries and cause blood vessels to lose elasticity.

Coronary calcification is believed to be a strong predictor of coronary heart disease. Increasing your intake of vitamin K foods can help prevent its progression to keep your heart healthy and strong.

5. Improve Insulin Sensitivity

Insulin is the hormone responsible for transporting sugar from the bloodstream to the tissues, where it can be used as energy.

When you have a diet high in sugar and carbohydrate foods, your body tries to produce more and more insulin to keep up. Unfortunately, sustaining high levels of insulin can lead to a condition called insulin resistance, which decreases its effectiveness and results in high blood sugar.

Upping your intake of vitamin K dietary sources may help with insulin sensitivity to maintain normal blood sugar levels. A study published in the journal Diabetes Care found that 36 months of supplementation helped reduce the progression of insulin resistance in older men.

In addition to including plenty of vitamin K foods in your diet, increasing your physical activity, keeping your carbohydrate food intake under control, and eating plenty of protein- and fiber-rich foods can also help stabilize blood sugar levels and prevent insulin resistance.

6. Boost Brain Function

Vitamin K plays an important role in the nervous system and is also believed to support healthy brain function. It is involved in the metabolism of sphingolipids, a class of compounds found in brain cell membranes that control motor and cognitive behavior.

It also has anti-inflammatory properties and helps protect the brain against oxidative stress caused by free radical damage. Research suggests that oxidative stress can damage your cells and may even lead to the development of conditions like Alzheimer’s disease and Parkinson’s disease.

Recipes

Ready to start incorporating more vitamin K-rich foods into your diet? Head over to the kitchen and give these delicious recipes a try:

• Kale Chips
• Crockpot Beef and Broccoli
• Cucumber Salad
• Baked Brussels Sprouts
• Stuffed Cabbage Rolls with Lamb

You can also try a recipe with any number of other vitamin K food sources, such as turnip greens, mustard greens, collards and spinach.

Enjoy a leafy green salad, greens cooked with other veggies, a raw spinach salad, kale cooked as a side dish or any other types of dishes that help you reach your daily needs.

Supplements and Dosage

Although this important nutrient is abundant throughout the food supply, it can also be found in supplement form as well.

Vitamin K tablets are available and often combined with other vitamins and nutrients, such as calcium, magnesium or vitamin D. Vitamin K is also usually present in most multivitamins as well.

Vitamin K supplements commonly use synthetic forms of vitamin K1 or vitamin K2. Studies show that these are well-absorbed in the body, but MK-7, the synthetic form of vitamin K2, has a longer half-life and remains active in the body for longer.

If you do decide to take a vitamin K supplement, the amount you need may vary based on your age and gender. Here are the current established adequate intakes for vitamin K according to the National Institutes of Health:

Infants

• 0–6 months: 2 micrograms/day
• 7–12 months: 2.5 micrograms/day

Children

• 1–3 years: 30 micrograms/day
• 4–8 years: 55 micrograms/day
• 9–13 years: 60 micrograms/day

Adolescents and Adults

• 14–18 years: 75 micrograms/day
• 19+ years: 120 micrograms/day for males, 90 micrograms/day for females

Risks and Side Effects

Although vitamin K supplements are considered safe for most people, those who are pregnant and breastfeeding should avoid vitamin K dietary supplements that provide an amount higher than the recommended daily allowance.

Additionally, if you have a history of stroke, cardiac arrest or issues with blood clot formation, contact your doctor before taking supplements.

If you are on blood thinners, you should not take a vitamin K dietary supplement and need to moderate your vitamin K intake. Warfarin and vitamin K can interact, causing a decrease in the effectiveness of your medications. Contact your doctor or dietitian if you have any concerns or need to discuss any foods with vitamin K to avoid while on warfarin.

Adverse symptoms of supplementation are uncommon but can include a decrease in appetite, paleness, muscle stiffness or difficulty breathing. Discontinue use and talk to your doctor immediately if you experience any of these negative symptoms.

Finally, keep in mind that too much vitamin K can also be harmful. For best results, stick to dietary food sources of vitamin K, and use dietary supplementation only as directed to avoid adverse effects on health.

Final Thoughts

• What is vitamin K exactly, and what does vitamin K do? It is an important fat-soluble nutrient that plays a central role in many aspects of health.
• There are two main types of this important vitamin: Vitamin K1 is commonly found in plant foods as well as leafy greens, while vitamin K2 is in animal products and probiotic foods like meat, dairy foods and natto.
• Including a serving of vitamin K foods with each meal can help you easily meet your needs. Dietary supplements are also available to boost intake if needed as well.
• The dosage recommendations and daily amounts of vitamin K that are needed can vary based on age and gender.
• There are a number of potential vitamin K benefits. In fact, this essential micronutrient has been shown to improve bone strength, protect against heart disease, enhance blood sugar control, fight cancer, boost brain function and ensure healthy blood clot formation.

The post Top 25 Vitamin K Foods, Plus the Many Health Benefits appeared first on Dr. Axe.

What if I told you there was a vitamin that plays a role in increasing antioxidant status, preventing free radical damage,and naturally slowing aging? I’m talking about vitamin E, and believe it or not, vitamin E benefits don’t end there.

Most people aren’t aware that “vitamin E” is a collective description for eight compounds, four tocopherols and four tocotrienols.

It is found only in plant foods, including certain vegetable oils, nuts, grains, fruits and wheat germ. It’s also available as a supplement for those who could use even more.

Positive effects of vitamin E include its ability to support proper functions of many organs, enzymatic activities and neurological processes. For example, consuming enough of this antioxidant vitamin, ideally from vitamin E-rich foods but also supplements, can include helping reduce the risk of prostate cancer, coronary heart disease and mild cognitive impairment.

Getting enough vitamin E seems to be especially critical for the very young (fetuses or infants), the elderly, and women who are or may become pregnant.

Let’s find out how you can get all these great vitamin E benefits, along with the best sources, plus signs of deficiency to be aware of.

Top 11 Vitamin E Benefits

Supplementing and consuming vitamin E-rich foods has been found to be associated with some of the following health benefits: 

1. Balances Cholesterol

Studies have shown that certain isomers of vitamin E serve as a protective antioxidant that fights cholesterol oxidation. This is because vitamin E can protect against free radical damage in the body, which leads to cholesterol oxidation.

Tocotrienol isomers of vitamin E have three double bonds that positively impact cardiovascular health due to their ability to reduce activity of an enzyme that controls cholesterol production/synthesis (called HMG-CoA reductase).

Tocotrienol isomers can also prevent cell adhesion and therefore slow down progression of atherosclerosis, or hardening/thickening of the arteries.

It’s important to note synthetic vitamin E doesn’t seem to have the same benefits of natural forms. Too much alpha-tocopherol can actually interfere with the cholesterol-lowering action of delta and gamma-tocotrienols, which are the two most bioactive tocotrienols and the types linked to cardioprotective activities.

2. Fights Free Radicals and Prevents Disease Development

Free radicals fight and break down healthy cells in your body, and this can increase the risk for cardiovascular disease and cancer.

Certain isomers of vitamin E have powerful antioxidant abilities that have the power to reduce free radical damage, fight inflammation and oxidative stress, and therefore help naturally slow aging.

Studies have shown that vitamin E can also support the immune system, may play a role in cancer prevention and increases protection against some infections.

Recent research suggests that for immune enhancement and antioxidant effects, the isomers alpha-tocotrienol, gamma-tocotrienol and, to a lesser degree delta-tocotrienol, seem to be the most effective.

3. Repairs Damaged Skin

Vitamin E benefits skin by strengthening the capillary walls and improving moisture and elasticity, acting as a natural anti-aging nutrient within your body.

Studies have shown that vitamin E reduces inflammation both within your body and on your skin, which means consuming more might contribute to healthy, youthful skin. The antioxidant properties are also helpful when you’re exposed to cigarette smoke or ultraviolet rays from sunlight, protecting against skin cancer.

Taking vitamin E with vitamin C fights skin inflammation after exposure to UV radiation and can also be useful in decreasing signs of acne and eczema.

Vitamin E is absorbed by the epidermis layer of the skin and can be used to treat sunburn, which is one of the leading causes of skin cancer, among other factors. Because it speeds up cell regeneration, it can be used to treat scars, acne and wrinkles. This makes your skin look healthier and younger.

4. Thickens Hair

Does vitamin E stop hair loss? As an antioxidant vitamin, it helps decrease environmental damage to your hair. It can also promote circulation to the scalp.

Vitamin E oil can retain the natural moisture in your skin, which helps your scalp from becoming dry and flakey. This oil also makes your hair look healthier and fresher.

You can apply a few drops of vitamin E oil on your hair, especially if it looks dry and dull.

5. Balances Hormones

Vitamin E can play a crucial role in balancing your endocrine system and nervous systems, naturally working to balance hormones.

Symptoms of a hormonal imbalance may include PMS, weight gain, allergies, urinary tract infections, changes in the skin, anxiety and fatigue. By keeping your hormones in balance, you will find it easier to maintain a healthy weight, keep a regular menstrual cycle and find yourself feeling more energetic.

6. Helps PMS Symptoms

Taking a vitamin E supplement two to three days before, and two to three days after, a menstrual period may reduce cramping, anxiety, cravings and other PMS symptoms.

Vitamin E can decrease pain severity and duration, and it can reduce menstrual blood loss.

7. Improves Vision

Vitamin E can defend the eyes against damage and may help decrease the risk of age-related macular degeneration, which is a common cause of blindness. Keep in mind, in order for vitamin E to be effective for vision, it must also be consumed with adequate intakes of vitamin C, beta-carotene and zinc.

It’s also been found that taking high doses of vitamin E and vitamin A daily seems to improve healing and vision in people undergoing laser eye surgery.

8. May Help People with Cognitive Decline/Alzheimer’s Disease

Research shows that the anti-inflammatory activity of tocotrienols may contribute to their protection against Alzheimer’s disease and other forms of cognitive decline.

Vitamin E, taken with vitamin C, might also decrease the risk of developing several forms of dementia.

Some studies (although not all) suggest vitamin E may slow down the worsening of memory loss and functional decline in people with moderately severe Alzheimer’s disease or other neurodegenerative disorders. It may also delay the loss of independence and the need for a caregiver or assistance by supporting overall cognitive function.

However, study results on this benefit have been mixed and are still mostly “inconclusive.”

9. May Lower Cancer Risk and Improve Effects of Medical Treatments

Vitamin E is sometimes used to lessen the harmful effects of medical treatments, such as radiation and dialysis for treating cancer. It’s also used to reduce unwanted side effects of drugs that may cause hair loss or lung damage.

Certain isomers of vitamin E have also been tied to cancer protection. Certain animal studies have found evidence of suppression of tumor growth using oral doses of tocotrienols.

While there’s more to learn about how exactly this works, several mechanisms of action are thought to be involved — inducing cancer cell death, turning off genes tied to cancer, inhibiting angiogenesis and stopping abnormal growth of blood vessels inside a tumor.

In some animal studies, vitamin E’s cancer-protective abilities have been demonstrated in cases of breast cancer, prostate cancer, hepatic cancer and skin cancers. That said, not all clinical trials have found an association between higher dietary or supplemental vitamin E intake and reduced cancer risk.

Vitamin E seems to have an especially interesting relationship with prostate cancer risk. Trials focused on the link between vitamin E and prostate cancer have shown conflicting results.

In one study, smokers and men who had quit experienced statistically significant (71% less) reductions in the risk of prostate cancer when taking up to 400 IU/day of vitamin E. In another clinical trial, male smokers taking daily vitamin E supplements in dosages of 111 IU/day of synthetic vitamin E for up to eight years had 32% lower risk of developing prostate cancer compared to men who did not take the supplements.

On the other hand, a large, randomized, clinical trial, called the SELECT trial, found that daily supplementation with 400 IU of synthetic vitamin E (with or without selenium) did not reduce the risk for prostate cancer in healthy men age 50 and older. In fact, men who had taken the vitamin E had a 17% higher risk of prostate cancer compared to men only taking placebos.

10. Improves Physical Endurance and Muscle Strength

Vitamin E can be used to improve your physical endurance. It can increase your energy, reduce the level of oxidative stress on your muscles after you exercise and improve your muscle strength.

Additionally, it may help eliminate fatigue by promoting blood circulation and strengthening capillary walls.

11. Important During Pregnancy for Growth and Development

Vitamin E is critical during pregnancy and for proper development in infants and children because it protects critical fatty acids from being damaged.

Some experts believe that the biggest need for vitamin E is during the 1,000-day window that begins at conception, since it impacts early stages of neurologic and brain development that can only happen during this one specific period.

Because of this, it’s recommended that pregnant women, nursing mothers and children up until the age of 2 take a natural, food-based supplement to make sure they’re getting enough to prevent abnormalities.

Risks, Side Effects, Interactions

Vitamin E Deficiency:

Vitamin E deficiencies (meaning intake of all isomers) have long been thought to be rare, and when they do happen, it’s commonly believed that it’s almost never caused by a poor diet. However, some experts believe that many people today are actually not getting enough vitamin E from their diets in natural form, especially too little tocotrienols.

When a deficiency does occur, symptoms can include loss of muscle coordination and impaired vision and speech.

There are specific situations that may lead to a vitamin E deficiency. Usually this is due to problems with absorption of nutrients and other metabolic issues. At risk populations include:

• Premature infants born weighing less than 3.5 pounds. A pediatrician who specializes in the care of newborns will typically evaluate the nutritional needs of an infant to help spot and treat this early.
• People with fat absorption problems, which is a common problem for those who struggle with inflammatory bowel disease, Crohn’s disease, liver disease or pancreatic insufficiency.
• Those who have been diagnosed with cystic fibrosis.
• People who have had gastric bypass surgery.

Potential Side Effects of Taking Too Much:

What happens if you take vitamin E every day? Vitamin E may be unsafe when taken in very high amounts, especially for people who have conditions with blood clotting or heart disease or diabetes. If you suffer from these health issues, do not take doses of 400 IU/day or more.

Most people do not experience any side effects when taking the recommended dose, but in high doses there are adverse reactions that have been recorded.

Some studies show that taking high doses of vitamin E, which are between 300–800 IU each day, might increase the chance of having a serious stroke called hemorrhagic stroke by 22 percent. One serious side effect of too much vitamin E is an increased risk of bleeding, especially in the brain.

Avoid taking supplements containing vitamin E or any other antioxidant vitamins immediately before and following angioplasty, a type of heart procedure. These vitamins seem to interfere with proper healing.

Supplementing with very high levels of vitamin E could potentially lead to the following health concerns:

• Heart failure in people with diabetes.
• Worsened bleeding disorders.
• Increased risk for head, neck and prostate cancers returning among people who previously had these cancers.
• Increased bleeding during and after surgery.
• Increased chance of death after a heart attack or stroke.

Some studies have found that vitamin E supplements can also be harmful to women who are in the early stages of pregnancy. Women who take high doses of vitamin E supplements during their first eight weeks of pregnancy may increase the risk of congenital heart defects.

High doses of vitamin E can also sometimes lead to:

• nausea
• diarrhea
• stomach cramps
• fatigue
• weakness
• headache
• blurred vision
• rash
• bruising
• bleeding

Topical vitamin E can irritate some people’s skin, so try a small amount first, and make sure you don’t have a sensitivity.

Interactions:

Vitamin E supplements can slow down blood clotting, and when you use medications that also slow clotting, you may increase the chances of bruising and bleeding.

Some medications that slow blood clotting include:

• Aspirin
• Clopidogrel
• Ibuprofen
• Warfarin (Coumadin). This drug in particular is used to slow blood clotting. Taking vitamin E with warfarin can increase your chances of bruising and bleeding, so be sure to have your blood checked regularly in order to regulate your dosing.

Medications that are used for lowering cholesterol may also interact with vitamin E. It’s not known if taking vitamin E alone decreases the effectiveness of some cholesterol-lowering medications, but it does seem to affect cholesterol when taken with beta-carotene, vitamin C and selenium.

Best Foods Sources

What food is highest in vitamin E? Nuts, seeds and whole grains are among the top sources.

Keep in mind that because vitamin E is fat-soluble, it’s best to consume it along with a source of fat, such as olive oil. (Nuts and seeds naturally contain fat, which helps with its absorption.)

These vitamin E foods can help you to meet your daily needs:

1. Sunflower Seeds: 1 cup — 33.41 milligrams (220 percent)
2. Almonds: 1 cup — 32.98 milligrams (218 percent)
3. Hazelnuts: 1 cup — 20.29 milligrams (133 percent)
4. Wheat Germ: 1 cup plain, uncooked — 18 milligrams (120 percent)
5. Mango: 1 whole raw — 3.02 milligrams (20 percent)
6. Avocado: One whole raw — 2.68 milligrams (18 percent)
7. Butternut Squash: 1 cup cooked and cubed squash — 2.64 milligrams (17 percent)
8. Broccoli: 1 cup cooked — 2.4 milligrams (12 percent)
9. Spinach: ½ cup cooked or about 2 cups uncooked — 1.9 milligrams (10 percent)
10. Kiwi: 1 medium — 1.1 milligrams (6 percent)
11. Tomato: 1 raw — 0.7 milligram (4 percent)

How to Get Enough of the Different Vitamin E Isomers (Including Tocotrienols):

Most food sources in the typical person’s diet are high in vitamin E isomers like gamma-tocopherol and to a lesser degree alpha-tocopherol.

This is especially true of oils derived from major crops like soybean, corn, cottonseed and sesame seed, which provide about 80 percent of the vitamin E isomers most people in the U.S. get from their diets. These oils contain between three to five times as much gamma-tocopherol compared alpha.

As mentioned above, it’s harder to get tocotrienols from your diet, as sources are far less common or available. The Linus Pauling Institute recommends aiming for small amounts of tocotrienol vitamin E near 140 milligrams/day, with an average effective dose for immune protection and other benefits considered to be between 200–400 milligrams/day.

Here are tips on finding the best sources:

• Although it’s very hard to find at this time, the seed of the annatto tree (Bixa orellana), which is a tropical plant, contains very high levels of tocotrienols, of which 90 percent are delta-tocotrienol and 10 percent gamma-tocotrienol.
• Other good sources are rice oil, palm oil and rice bran oil, along with peanuts, pecans and walnuts.
• Some others that are more common include oats, rye and barley cereal grains.
• Another easy way to get some vitamin E benefits from your diet is to add just a tablespoon of wheat germ oil to any recipe.

Related: Is Peanut Oil Good or Bad for Health? Separating Fact vs. Fiction

Supplements and Dosage

How much vitamin E do you need daily? The recommended dietary allowance (RDA) of vitamin E, according to the USDA, is 15 milligrams to 19 milligrams per day for adults (or at least 22.5 IU daily).

Forms:

There are eight major isomers of vitamin E. Most of the health benefits of vitamin E described above come from studies involving only the form of vitamin E called alpha-tocopherol.

Recently, researchers have focused more attention on other forms of vitamin E as well, with particular focus on tocotrienol, which some consider the “the 21st century vitamin E.”

Alpha- and beta-tocotrienols have been found to be the least active forms overall, while delta- and gamma-tocotrienols are the most active.

Findings suggest that it’s not that alpha-tocopherol is harmful, but it may interfere with absorption of other forms of vitamin E, including other tocopherols and tocotrienols that are needed to defend against cardiovascular disease and cognitive impairment.

What does all of this mean regarding the types of vitamin E in your diet? It’s best to get a variety of vitamin E isomers from your diet, given that different types have different benefits.

Tocotrienols have proved to contain some exceptional benefits that are not shared by other forms. Today, the brightest spot for tocotrienol research is in chronic conditions, such as cardiovascular disease, metabolic syndrome, cancer and osteopenia/osteoporosis.

Finally, it’s also best to obtain vitamin E naturally from foods rather than from vitamin e supplementation. Synthetic vitamin E from low-quality supplements or processed foods is usually in the form of either gamma-tocopherol or alpha-tocopherol.

Dosage Recommendations:

The recommended dietary allowance for vitamin E (including different isomers) includes the amount you get from both foods and supplements. Recommendations for different age groups are listed below:

Children:

• 1–3 years: 6 mg/day (9 IU)
• 4–8 years: 7 mg/day (10.4 IU)
• 9–13 years: 11 mg/day (16.4 IU)

Females:

• 14 years and up: 15 mg/day (22.4 IU)
• Pregnant: 15 mg/day (22.4 IU)
• Breast-feeding: 19 mg/day (28.5 IU)

Males:

• 14 years and up: 15 mg/day (22.4 IU)

Speak to a doctor before taking more than these tolerable upper intake dosages:

• 1–3 years: 200 mg/day (300 IU)
• 4–8 years: 300 mg/day (450 IU)
• 9–13 years: 600 mg/day (900 IU)
• 14–18 years: 800 mg/day (1,200 IU)
• 18 years and up: 1,000 mg/day (1,500 IU)

Conclusion

• Vitamin E is a collective description for eight compounds, four tocopherols and four tocotrienols, and they provide different benefits. It’s best to get a variety of vitamin E isomers from your diet, given that different types have different benefits.
• What are benefits of vitamin E? It acts as an antioxidant and helps fight free radicals and inflammation.
• It can help in balancing cholesterol, repairing damaged skin, thickening hair, balancing hormones, helping PMS symptoms, improving vision, helping people with Alzheimer’s, and offering protection against prostate and breast cancers.
• Nuts, seeds and whole grains are the best sources. What fruits and veggies are rich in vitamin E? Good sources include mango, avocado, butternut squash, broccoli, spinach, kiwi and tomato.
• It’s safest and most beneficial to get this vitamin from your diet.
• Can I take vitamin E capsules every day? It may be unsafe when taken in very high amounts, especially for people who have conditions such as heart disease or diabetes. If you suffer from these health issues, do not take doses of 400 IU/day or more.

The post Vitamin E Benefits the Skin, Hair, Eyes and Heart appeared first on Dr. Axe.

Vitamin C is a nutrient that is crucial to health. In fact, a vitamin C deficiency can wreak havoc on just about everything from immune function to wound healing, maintaining strong blood vessels and energy levels.

In the long term, it may even have more serious consequences, including a higher risk of chronic disease and certain health conditions.

Fortunately, it’s often easy to prevent by simply enjoying a variety of vitamin C foods alongside a healthy, balanced diet. When it comes to avoiding low vitamin C levels, increasing your intake of foods high in the nutrient is critical.

What health issues are due to a lack of vitamin C, and what dietary sources can you consume to maintain healthy levels? Let’s dive in and explore.

Why You Need Vitamin C

Vitamin C, or ascorbic acid, is an important water-soluble vitamin that doubles as a powerful antioxidant. It helps fight harmful free radicals and protect cells against  oxidative damage.

Studies indicate that ascorbic acid also plays a role in several other aspects of health, including wound healing, healthy blood vessels, bone formation, collagen synthesis and the development of connective tissues in the body.

Plus, some research shows that this key vitamin is also involved in disease prevention and immune function. For example, one study in the Annals of Nutrition & Metabolism reported that getting adequate intake of vitamin C dietary sources could decrease these issues related to a deficiency and shorten the duration of respiratory infections like the common cold.

What happens if vitamin C intake is low? In severe cases, the deficiency disease associated with vitamin C is scurvy, which is characterized by issues like bleeding gums, loose teeth and skin rashes.

However, issues that are due to a deficiency don’t stop there. Some of the other common signs of vitamin C deficiency include fatigue, depression, weakened blood vessels, poor wound healing, swelling and poor immune function.

Vitamin C Deficiency Symptoms

What are the signs of low ascorbic acid? In addition to scurvy, which is the most well-known vitamin C deficiency disease, other complications related to low vitamin C intake include:

• Fatigue
• Impaired wound healing
• Chronic pain
• Swelling
• Weakened bones
• Poor immune function
• Corkscrew hairs
• Weight gain
• Rough and dry skin
• Shortness of breath
• Weakened blood vessels
• Depression
• Bleeding gums
• Tooth loss
• Anemia
• Easy bruising
• Red patches
• Spoon-shaped fingernails
• Painful joints

Vitamin C Deficiency Causes

A severe vitamin C deficiency is uncommon, especially in developed countries. However, it can often be caused by undernutrition/malnutrition or a poor diet lacking in fresh food ingredients like fruits and vegetables.

Conditions like anorexia or an overly restrictive diet may also contribute to deficiency.

Other potential vitamin C deficiency causes include underlying health conditions that affect nutrient absorption, such as Crohn’s disease and ulcerative colitis. Smoking may also increase the risk of deficiency, which is why smokers need a higher intake of vitamin C per day to meet their needs.

Related: Is Liposomal Vitamin C Really More Absorbable than Other Supplements?

Dangers and Complications

With proper treatment, many of the signs of ascorbic acid deficiency can be easily resolved within a few weeks. For example, issues like vitamin C deficiency hair loss, impaired wound healing and fatigue often subside shortly after a deficiency diagnosis has been made and treatment has begun.

Over time, low vitamin C intake could have more serious effects on health and may even contribute to chronic disease. Research shows that low ascorbic acid intake may be associated with higher levels of inflammation and oxidative stress.

One study found that low intake is related to an increased risk of heart disease, and another indicates that it’s connected to higher body mass index. More research is needed to determine whether these conditions are actually caused by a deficiency in vitamin C or if other factors may be at play.

Fortunately, a healthy, well-rounded diet can virtually eliminate the risk of any vitamin C deficiency diseases for most people and can reduce short-term symptoms like swelling, bleeding gums and easy bruising within a matter of weeks.

How to Prevent and Overcome Vitamin C Deficiency

At this point, you may be wondering: How can I increase my vitamin C level? The easiest and most effective vitamin C deficiency treatment is to simply start switching up your dietary choices.

In fact, including a variety of healthy, nutrient-rich whole foods in your diet can help ensure you get enough sources of this vital vitamin.

Fruits and vegetables are especially high in ascorbic acid and can usually supply enough to meet your daily needs with just a few servings. Some of the top vitamin C foods include:

• Black currant
• Red pepper
• Kiwi fruit
• Guava
• Green bell pepper
• Orange
• Strawberries
• Papaya
• Broccoli
• Kale

In some cases, supplementation may also be recommended to treat a deficiency. Adult men and women are recommended to get at least 90 milligrams and 75 milligrams of ascorbic acid per day, respectively. However, these needs are increased in smokers as well as women who are pregnant or breastfeeding.

If you suspect that you may have a vitamin C deficiency, it’s best to consult with a trusted health care practitioner in a clinical setting to determine the best course of treatment for you.

Risks and Side Effects

Vitamin C is a water-soluble vitamin. This means that extra amounts are not stored in the body but are excreted through the urine instead.

For this reason, consuming large amounts of vitamin C-rich foods is unlikely to cause any adverse side effects.

Although vitamin C supplementation is generally safe for most people, it can cause negative symptoms when used in high amounts. Some of the most common side effects associated with supplementation include nausea, diarrhea and stomach pain.

One clinical study shows that the use of vitamin C supplements may also be tied to a higher risk of developing kidney stones, especially in men.

If you suspect that you have a deficiency in ascorbic acid, you should talk to your doctor. Not only can doctors help develop a treatment plan that’s right for you, but they can also evaluate whether or not there may be other underlying clinical conditions playing a role.

Related: DIY Vitamin C Serum for the Face

Conclusion

• Vitamin C, or ascorbic acid, is an important water-soluble vitamin that doubles as a powerful antioxidant.
• Low intake of dietary food sources can have adverse effects on your health, hindering wound healing, blood vessel strength, immune system function, bone health, energy levels and cardiovascular health.
• Vitamin C deficiency symptoms include fatigue, chronic pain, swelling, bleeding gums, easy bruising and so much more.
• Some of the best vitamin C foods include kiwi, red and green peppers, black currant, broccoli and kale. Eating these can help treat and prevent a deficiency in vitamin C.

The post Vitamin C Deficiency Symptoms & How to Overcome Them appeared first on Dr. Axe.

Selenium is a vital mineral for the human body that has numerous roles.

What is selenium used for? It increases immunity, takes part in antioxidant activity, defends against free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism.

According to studies, consuming foods with selenium — such as Brazil nuts, eggs, liver, tuna, cod and sunflower seeds — and/or taking a daily selenium supplement can have positive antiviral effects, support fertility and reproduction, and may even reduce the risk of some types of cancer, autoimmune diseases and thyroid disorders.

What Is Selenium?

Selenium is a trace mineral that’s found naturally in the soil and in certain foods. There are even small amounts in the water you drink.

What is selenium good for in the body? Something that makes it valuable is its role in antioxidant activity.

As a component of antioxidant enzymes, particularly glutathione reductase, it supports maintenance of healthy tissues throughout the body.

Because it both increases antioxidant capabilities and the quality of blood flow, it can help enhance resistance against diseases and negative effects of stress. Its ability to fight oxidative stress and inflammation is thought to be due to different types of selenoproteins found in this mineral.

Among healthy people in the U.S., a selenium deficiency is believed to be uncommon. However, people with certain health conditions — such as HIV, Crohn’s disease and other disorders that impair nutrient absorption — are at increased risk of having low selenium levels.

Top 8 Selenium Benefits

What are the health benefits of taking selenium? Here’s more about the roles that this essential mineral has:

1. Acts as an Antioxidant and Defends Against Oxidative Stress

This mineral helps fight the aging process and supports a strong immune system by reducing free radical damage.

It has a synergistic effect with other antioxidants like vitamin E, enabling the body to defend against oxidative stress. Stress, of course, contributes to many conditions, including heart disease, neurological conditions and some cancers.

For example, a 2016 review found that having a higher level of selenium exposure could offer protection against breast, lung, colon, gastric, esophageal and prostate cancers.

As an essential component of glutathione peroxidase, selenium also helps carry out important enzyme processes that protect lipids (fats) in cell membranes. It’s needed to fight oxidative degradation of cells and protect against mutation and DNA damage that can cause disease.

2. May Help Defend Against Cancer

Selenium may be especially helpful if you have a weakened immune system or a history of cancer in your family. Taking high dose selenium supplements has been shown to potentially have anti-cancer effects.

According to studies, it may be effective at reducing the risk of cancer incidence, cancer-caused mortality and severity of some types of cancer — specifically in the liver, prostate, colorectal and lungs.

Because it has the special job of activating selenoproteins, this mineral acts in an enzymic role that helps antioxidants to do their job best. There is evidence that it may also help slow down existing cancer progression and tumor growth.

Studies have shown that a high dose can be effective in protecting DNA, which can reduce the risk for cell mutation and cancer development.

Other studies show that in areas of the world where the soil is lowest in selenium, cancer risk is increased when compared to areas that have higher levels naturally available.

3. Can Help Boost Immunity Against Viruses

Selenium supports immunity because it’s needed for the proper functioning of the immune system — plus it’s a key nutrient in counteracting the development of viruses, including HIV.

In patients who have already contracted HIV, it’s been shown to be useful in slowing down the progression of the disease into AIDS.

4. Improves Blood Flow and May Lower Risk for Heart Disease

Low selenium levels are associated with an increased risk of developing cardiovascular disease, potentially along with suffering from a stroke or heart attack. Supplements, or an increase of selenium-rich foods, may be able to help prevent coronary heart disease by protecting arteries against plaque buildup and damage.

It’s believed that dietary selenium may benefit heart health due to its ability to fight inflammation, increase blood flow, reduce free radical oxidative stress and help with antioxidant activity.

5. Helps Regulate Thyroid Function

Is selenium good for your thyroid? Yes, because this mineral acts as a catalyst for the production of active thyroid hormones.

Research now suggests that there is a link between thyroid metabolism and selenium deficiency. Having too little in your diet can impair how your thyroid, and therefore metabolism, works.

The thyroid gland controls numerous important everyday body functions, including appetite, sleep, temperature, weight, energy and more. A problem with proper thyroid function can result in negative symptoms, such as irritability, muscle weakness, fatigue, weight gain or loss, trouble sleeping, and many other reactions.

Acquiring proper amounts of selenium helps the thyroid and body in many important ways:

• It acts as a powerful protector of the thyroid.
• It regulates the production of reactive oxygen within the gland.
• It protects the thyroid gland from antibodies that can create thyroid disease.

For these reasons, selenium may be able to help those with Hashimoto’s disease, Grave’s disease and pregnant women with anti-TPO antibodies.

Does selenium cause weight gain? It shouldn’t. In fact, because it can help with thyroid function, research suggests it supports a normal metabolism and can aid in weight maintenance.

If you’re deficient, it might lead to a sluggish thyroid, which can sometimes cause weight gain.

One study even found that selenium helps protect against obesity — and that higher intake led to significant increases in lean body and muscle mass, along with significant decreases in “hunger hormones” after three months of use among overweight adults.

6. May Help Increase Cognitive Health Into Older Age

Certain studies have investigated the use of selenium supplements for the treatment of dozens of conditions that range from asthma to arthritis, thyroid disorder and Alzheimer’s. The risk of these conditions increase as we age, but high-antioxidant intake and consumption of essential vitamins and minerals can help defend the body and may contribute to a longer life.

For example, a number of studies suggest that higher intake of selenium (and other antioxidants) offers protection against cognitive decline and conditions such as Alzheimer’s disease. A 2019 meta-analysis uncovered evidence for a significant decrease of selenium status in adults with Alzheimer’s compared to to those without it, supporting the mineral’s antioxidant role and the involvement of oxidative stress in neurological impairment.

7. Helps Reduce Asthma Symptoms

Observational studies have demonstrated that patients with chronic asthma may have lower amounts of selenium in their diets and therefore may be prone to deficiency. According to studies, when people with asthma take selenium supplements, they experience less asthma-related symptoms than those who take placebos.

Experts think that supplementation may be a useful add-on treatment to medication for patients with chronic asthma. However, more research is needed before this becomes a regular practice, as researchers have yet to determine the mineral’s full effect on lung function.

8. Can Help Boost Fertility

Selenium benefits fertility because it is required for proper sperm motility and also increases blood flow. These are two key components involved in conception and beating infertility.

This mineral is incorporated into the sperm’s mitochondria capsule and may affect the behavior and function of the sperm as they move through the vaginal canal.

It appears that both low and high selenium concentrations can have a negative influence on the number of sperm, therefore aiming to meet the recommended dietary intake, but not to far exceed it, is important for fertility.

Some studies also show that meeting the recommended dietary intake may even potentially reduce the risk of miscarriage, but more data is still needed.

Supplements and Dosage

Selenium is a trace mineral, meaning we only need a small amount of selenium from our diets each day. However, the body is able to flush it out of your system somewhat quickly since it plays an actionable role in many important body functions — therefore it’s important to consume it regularly.

It’s particularly important maintain normal selenium levels as you age in order to take advantage of its antioxidant benefits.

Some doctors, such as naturopaths, may recommend selenium supplements to treat:

• acne
• asthma
• tendinitis
• male infertility problems
• postmenopausal disorders in women
• and other conditions

It is important to note that if you already consume the proper amount of selenium from a healthy diet, consuming more may not be beneficial. High doses reaching 400 micrograms can even be harmful.

The recommended daily allowance for selenium depends on your age and is as follows, according to the USDA:

• Children 1–3: 20 micrograms/day
• Children 4–8: 30 micrograms/day
• Children 9–13: 40 micrograms/day
• Adults and children 14 and up: 55 micrograms/day
• Pregnant women: 60 micrograms/day
• Breastfeeding women: 70 micrograms/day

In supplement form, it is available in the form of selenomethionine and selenium selenite. Selenomethionine is usually easier for most people to digest and absorb properly.

When taking selenium supplements, most adults should take up to 55 micrograms daily (such as of selenomethionine), while pregnant women can take up to 60 micrograms, and lactating women can take up to 70 micrograms.

Based on available research, the tolerable upper limit of selenium (the amount taken before side effects will occur) is 400 mcg per day.

It’s best to meet your needs through dietary intake if possible (eating foods with selenium). No one should exceed recommendations by supplementing with very high doses without consulting a physician.

Note: Selenium sulfide is another form of this mineral you may come across. This type is the active ingredient often found in shampoos used for the treatment of dandruff, but it’s not taken orally.

Foods

Whole foods are the best sources of selenium, especially when these foods are handled and prepared in a delicate way — since this mineral may be destroyed during processing and very high-heat cooking.

What food is highest in selenium? That would be Brazil nuts. Just one Brazil nut provides more than 100 percent of the recommended daily value of selenium (roughly 68 to 91 micrograms per nut).

Here are the top foods high in selenium:

1. Brazil nuts
2. Salmon
3. Tuna
4. Turkey
5. Cottage cheese
6. Chicken
7. Mushrooms
8. Halibut
9. Eggs
10. Navy beans
11. Sardines
12. Sunflower seeds
13. Grass-fed beef
14. Oats
15. Beef Liver

To boost your dietary selenium intake and maintain a normal level of this mineral, try these healthy recipes:

• Salmon Cakes or Teriyaki Salmon
• Chicken Salad or  Coconut Curried Chicken
• Mushroom Soup or this Green Bean Casserole
• Grainless Granola (you can add Brazil nuts or sunflower seeds)

Deficiency

Certain groups of people are more likely to be deficient in selenium due to factors like a poor diet and trouble with absorption.

There are actually four naturally occurring types of this trace mineral. The four natural states of selenium are:

1. elemental selenium
2. selenide
3. selenite
4. selenate

Two types, selenate and selenite, are found predominantly in water, whereas the other two types are the kinds found in foods. For humans, the primary pathway of consuming it is through food, followed by water and then by air.

Suffering from a selenium deficiency has been correlated in studies with an increased risk of health problems, including mortality due to inflammation, infertility, poor immune function and cognitive decline. While not as serious, deficiency symptoms can include reproductive issues, muscle weakness, fatigue, brain fog, thyroid dysfunction and hair loss.

While the RDA for selenium for adults is 55 micrograms/daily, the average daily intake in the U.S. is believed to be 125 micrograms per day, far more than the recommended daily amount.

What are the symptoms of selenium deficiency? Some contributing causes to a deficiency can include:

• Not eating selenium foods very often.
• Living in the U.S., certain parts of Europe, China or Africa — The content of selenium in foods differs a lot depending on the location. For example, certain studies show concern that parts of Europe, such as the U.K., and Africa have soil low in selenium levels, and the populations living in those areas may be suffering from compromised immunity because of this.
• Consuming foods grown in poor-quality soil — Even in food sources, the amount of selenium is largely dependent on soil conditions that the food grew in — therefore even within the same food, levels of selenium can vary widely.
• According to research, populations in the U.S. of the Eastern Coastal Plain and the Pacific Northwest have the lowest levels of selenium. These populations average consuming 60 to 90 micrograms per day, which is still considered to be adequate intake but less than other populations.
• Being affected by Kashin-Beck disease, a chronic bone disorder.
• Undergoing kidney dialysis and living with HIV.

Testing for selenium deficiency:

If you have a condition that puts you at risk for selenium deficiency, you may want to have your levels tested to see if you can experience additional benefits by taking a supplement.

To find out your current selenium level, you can have a blood or hair test done by your doctor, however these are not believed to always be very accurate.

Here’s the good news: Because experts don’t often find deficiencies in populations that are generally not malnourished, or who have compromised immunity, you probably don’t need to be tested unless you’re at high risk.

It’s believed that as long as you include natural food sources in your diet regularly and are otherwise healthy, there is only a small chance you could suffer a deficiency that could lead to any serious risks.

Risks and Side Effects

Is it safe to take selenium every day? Taken at normal doses, it does not usually have negative side effects.

What are possible side effects of taking selenium? An overdose of selenium (selenium toxicity) may possibly cause reactions like bad breath, fever, nausea and potentially liver complications — or even kidney and heart problems — although these only occur at very high levels that reach “poisoning” status.

Again, the toxicity of most forms of selenium is rare and usually only experienced in people who supplement with very high doses.

The U.S. National Toxicology Program also lists certain types of selenium as an animal carcinogen, but there is no evidence that all types can harm animals or that this poses a serious risk in everyday situations.

This mineral may also interact with other medicines and supplements. These include:

• antacids
• chemotherapy drugs
• corticosteroids
• niacin
• cholesterol-lowering statin drugs
• birth control pills

If you take any of these medications, it’s best to speak with your doctor before supplementing.

Conclusion

• What is selenium? It’s is a trace mineral found naturally in certain foods and even in water.
• The two main sources are supplements and selenium-rich foods. To boost your dietary intake, each these foods regularly: Brazil nuts, eggs, liver, tuna, cod and sunflower seeds, in addition to poultry and certain types of meat.
• Selenium supports overall health thanks in large part to its role acting as an antioxidant. Other roles of this mineral include defending against oxidative stress, heart disease and cancer; boosting immunity; regulating thyroid function; increasing longevity; reducing asthma symptoms; and boosting fertility.
• It’s recommended that adults over 14 aim to get at least 55 micrograms per day.
• While generally well-tolerated, in high doses, such as 400 to 900 mcg/day, it can be harmful and even toxic.

The post Selenium Benefits for Health, Plus Dosage Recommendations appeared first on Dr. Axe.

Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body, which is why consuming foods high in zinc is so important.

This mineral (along with iron) is needed in small amounts every day in order to maintain your health and perform important functions. Zinc benefits come from its presence within all bodily tissue — it’s needed for healthy cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. 

Zinc deficiency is now known to be a major malnutrition problem worldwide, and inadequate intake of zinc is one of the main causes. According to the World Health Organization, millions of people throughout the world may have inadequate levels of zinc in their diets.

In fact, zinc deficiency is ranked the fifth-leading risk factor in causing disease worldwide. It occurs when you don’t have enough sources of zinc in your diet, or you have trouble absorbing zinc due to digestive disorders or very poor gut integrity. 

The good news is that if people consume good sources of zinc daily, like the top 17 sources listed below, they can prevent inadequate levels and reap the benefits of this essential mineral. 

Top 17 Foods High in Zinc

Animal products are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood.

Research shows that this is due to the absence of compounds that inhibit zinc absorption in animal sources and the presence of sulfur-containing amino acids that improve zinc absorption, like cysteine and methionine.

Although there are plant-based zinc foods, they’re less bioavailable because of their high content of phytic acid (or phytates), which inhibits zinc absorption. Reports suggest that people who don’t eat meat or animal products, like people on a vegetarian or vegan diet, need up to 50 percent more zinc in their diets daily to absorb what they need.

However, the inhibitory effects of phytic acid on the absorption of zinc can be minimized with methods like soaking, heating, sprouting, fermenting and leavening. Research also shows that the absorption of zinc can be improved by using yeast-based breads and sourdough breads, sprouts, and presoaked legumes.

The best way to achieve optimal zinc levels is to consume two to three servings of these zinc foods per day:

1. Oysters

3 medium-sized oysters: 16 milligrams (145 percent DV)

Although eating oysters should not be done more than once in a while, they are particularly high in zinc. Oysters offer a range of nutrients, including protein and antioxidants, but eating them raw may contain bacteria and contaminants, including heavy metals like mercury and cadmium.

There are healthier ways to get zinc into your diet, though, so stick to eating oysters only occasionally.

2. Lamb

3 ounces: 6.7 milligrams (45 percent DV)

Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.

3. Pumpkin Seeds

1 cup: 6.6 milligrams (44 percent DV)

Pumpkin seeds and pumpkin seed oil are a key food for maintaining wellness in post-menopausal women. Pumpkin seeds are also good for the prostate, and they promote your mental well-being.

4. Hemp Seeds

1 ounce: 5 milligrams (34 percent DV)

Not only are hemp seeds rich in zinc, but they are an excellent source of omega-3 and omega-6 fatty acids. They have been found to cause beneficial effects on your cardiovascular system and help keep inflammation at bay.

5. Grass-Fed Beef

100 grams: 4.5 milligrams (30 percent DV)

Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. While red meat is known for its very high zinc content, sticking to healthier options like grass-fed beef is ideal.

6. Chickpeas (Garbanzo Beans)

1 cup: 2.5 milligrams (17 percent DV)

Chickpeas, like all legumes, are complex carbohydrates that the body is able to slowly digest and use for energy. Studies show that chickpeas increase satiety and help with weight loss.

They also improve digestion by quickly moving foods through the digestive tract. In addition to garbanzo beans, black beans and edamame are also good sources of zinc.

7. Lentils

1 cup: 2.5 milligrams (17 percent DV)

Lentils are known for their beneficial effects. They are rich in polyphenols and micronutrients, including zinc.

Lentils serve as a plant-based protein, making them an excellent zinc-rich food for vegetarians.

8. Cocoa Powder

1 ounce: 1.9 milligrams (13 percent DV)

Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Research shows that the presence of flavonoids in cocoa powder helps improve blood flow and lower blood pressure, too.

9. Cashews

1 ounce: 1.6 milligrams (11 percent DV)

Cashews are rich in unsaturated fatty acids and high in protein. Studies indicate that cashews nutrition helps fight heart disease, reduce inflammation, promote healthier bones and support healthy brain function.

These nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. Plus, cashews have a good zinc-to-copper ratio. This helps ensure that both of these minerals stay in balance.

10. Kefir or Yogurt

1 cup: 1.4 milligrams (10 percent DV) (values vary)

Kefir and yogurt are cultured dairy products that serve as probiotic foods. They have been shown to support a healthy balance of bacteria in the gut.

Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote heart function and regulate your mood.

11. Ricotta Cheese

½ cup: 1.4 milligrams (10 percent DV)

Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc. Compared to many other cheeses, ricotta has proven to be lower in sodium and saturated fat, and it’s considered a “fresh cheese” because it’s not aged.

12. Mushrooms

1 cup: 1.4 milligrams (9 percent DV)

Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation.

13. Spinach

1 cup: 1.4 milligrams (9 percent DV)

Spinach is one of the most nutrient-dense options in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even more.

14. Avocado

1 avocado: 1.3 milligrams: (8 percent DV)

If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because it’s packed with essential nutrients.

Research shows that avocado consumption is associated with better diet quality and nutrient intake.

15. Chicken

100 grams: 1 milligram (7 percent DV)

In addition to the zinc present in chicken, it’s also a good source of B vitamins, including vitamin B12, niacin, vitamin B6 and pantothenic acid. The vitamin B12 in chicken has been found to help maintain energy levels, boost mood, support a healthy heart and promote healthy skin.

16. Almonds

1 ounce: 0.9 milligram (6 percent DV)

Wondering which nuts are high in zinc? Almonds nutrition is truly remarkable, and many studies show that it benefits many aspects of overall wellness, including cardiovascular function and weight control.

In addition to their zinc content, almonds also provide vitamin E, manganese, magnesium and riboflavin, among other important micronutrients.

17. Eggs

1 large egg: 0.6 milligrams (5 percent DV)

Eggs are rich in nutrients and help protect us against a range of issues, including heart disease, diabetes, macular degeneration and mood disorders. Studies also suggest that eating eggs can help with weight loss.

Related: Foods High in Sulfur and Their Benefits

Benefits

Consuming good sources of zinc regularly is beneficial in the following ways:

• Works as a powerful antioxidant: Zinc helps fight oxidative stress and decrease your chances of developing a number of serious diseases. In fact, zinc supplementation significantly lowered infection rates in participants ages 55 to 87 years in a randomized, controlled trial.
• Boosts eye health: Zinc is needed to covert vitamin A into its active form in order to maintain proper vision. Adequate sources of zinc can help improve night vision and more. This is due to zinc’s ability to reduce oxidation and inflammation, which are associated with diminished eye function.
• Enhances immune function: Studies have shown that humans needs zinc to activate T-cells, which are critical for proper immune function. That is why people who are deficient in zinc tend to more susceptible to a variety of illnesses from a weakened immune system, including the common cold.
• Promotes wound healing: Zinc benefits the integrity of the skin and helps treat infections. Research shows that people who have delayed wound healing tend to have low levels of zinc.
• Balances hormones and supports reproduction: Zinc plays an important role in hormone production. It’s needed for the production of estrogen and progesterone in women, and it has shown to to increase testosterone levels and sperm quality naturally. Zinc is also needed to balance insulin, the main hormone involved in the regulation of normal blood sugar.
• Promotes muscle growth and repair: Studies have found that zinc plays a crucial role in cell division and cell growth, so it’s needed to maintain strength in the muscular and skeletal systems. Eating good sources of zinc daily also helps with the release of testosterone, growth hormone and insulin-like growth factor-1, all of which build muscle mass and help you maintain a healthy metabolism.
• Aids in nutrient absorption: Zinc affects protein synthesis and is needed to use amino acids from food. It’s also involved in the breakdown of carbohydrates, which are some of the main sources of energy for humans. This is why a zinc deficiency can lead to low energy levels and contribute to adrenal or chronic fatigue.
• Promotes cardiovascular function: Research has proven that zinc is needed to maintain the health of cells within the cardiovascular system, while also lowering inflammation and oxidative stress.

Related: Zinc Oxide Benefits for Protecting Your Skin from the Sun + More!

Recipes with Foods High in Zinc

To be sure that you consume enough zinc to avoid a deficiency and experience these benefits, eat two to three servings of foods with zinc daily. Here are some easy and nutritious recipes that will help to boost your zinc intake:

• Steak Fajitas Recipe: These steak fajitas are made with grass-fed beef, plus spices like cumin and paprika, which help fight inflammation and oxidative stress.
• Baked Italian Chicken Recipe: This recipe calls for three zinc sources: organic chicken, mushrooms and spinach.
• Socca Recipe: This Paleo pizza is made with chickpea flour, so it’s a good source of zinc and completely gluten-free. This is a great option for people who follow a vegetarian diet.
• Spinach Artichoke Dip: Use zinc-rich kefir and spinach to make this healthy version of a spinach artichoke dip.

Conclusion

• Zinc is an essential trace mineral that plays a role in more than a hundred enzymatic reactions in the body. It’s needed for proper cell division, and it acts like an antioxidant, fighting free radical damage and slowing the aging process. It also supports immune system function and helps fight the common cold. 
• Zinc deficiency is now known to be an important malnutrition problem worldwide, and inadequate intake of zinc is one of the main causes. 
• Most foods high in zinc come from animals, such as grass-fed beef, lamb and chicken, but there are also plant-based foods that contain zinc, including chickpeas, avocados and lentils.
• Eating enough zinc boosts immunity, reduces inflammation, fights oxidative stress, supports the heart, promotes muscle growth and helps balance your hormones.

The post Top 17 Foods High in Zinc (& Their Health Benefits) appeared first on Dr. Axe.

We hear a lot about the importance of consuming foods that provide minerals like calcium and potassium. Foods high in sulfur get less attention, even though sulfur-rich foods offer many benefits.

Sulfur is a nutrient that has anti-inflammatory, antimicrobial and antioxidant effects, which is why veggies that are high in this mineral — such as onions, broccoli and cabbage — are some of the best foods for your joints and immune system.

What Is Sulfur?

Sulfur is a nonmetallic chemical element. It’s also the third most abundant mineral in the human body next to calcium and phosphorus.

Our bodies can’t make it on their own, so we must acquire this mineral from our diets, including from both plant- and animal-derived food sources, as well as from drinking water that comes from certain sources.

The type of sulfur we get from from drinking water is called inorganic sulfate. There are also sulfur-containing compounds found in many foods, which are called organosulfur compounds.

Why do we need sulfur? Within the human body, functions of sulfur include:

• Protecting against cellular damage and oxidative stress
• Helping with synthesis of antioxidants
• Building and repairing DNA
• Maintaining nitrogen balance
• Supporting immune function
• Controlling inflammation
• Inhibiting certain harmful bacteria

Foods High in Sulfur

You’ll find sulfur in a wide variety of foods, including plant-based and animal foods. It’s present in varying amounts in:

• vegetables
• nuts
• legumes
• meat
• seafood
• poultry
• dairy
• eggs

Studies have found that most people get their highest intake of dietary sulphur from foods that provide two amino acids: methionine and cysteine (organosulfur compounds). These are found in foods that provide protein, such as seafood, meat, legumes, milk and eggs.

Other food groups that provide a high percentage of sulfur in people’s diets are alliaceous and cruciferous vegetables, which include veggies like onions, garlic, broccoli, cauliflower and others. One study found that these two groups of vegetables contributed up to 42% of total sulphur intake among sampled diets.

What fruits are high in sulfur, and which vegetables have the most sulfur?

Below is a list of the top sulfur-rich foods:

• Beef
• Organ meats
• Crustaceans/seafood (like crab, lobster, shrimp and scallops)
• Poultry (chicken and turkey)
• Fish
• Dairy products (cheese, milk, yogurt, kefir, etc.)
• Eggs
• Garlic
• Onions
• Leeks
• Shallots
• Scallions
• Broccoli
• Cauliflower
• Cabbage
• Kale
• Brussel sprouts
• Almonds
• Walnuts
• Sesame seeds
• Sunflower seeds
• Chickpeas
• Kidney beans
• Lentils
• Peas

Benefits/Uses

Here’s more about what we know regarding the benefits associated with foods high in sulfur and higher intake of this mineral:

1. Help Fight Inflammation and Joint Pain

Sulfur foods, such as garlic and onions, are thought to have anti-inflammatory effects. This means they can reduce chronic inflammation that contributes to pain along with a range of chronic diseases.

Consumption of sulfur foods may help decrease joint and muscle pain. That is why the compound called methylsulfonylmethane (MSM), which is a sulfur-containing compound found in plant- and animal-based foods, is added to dietary supplements intended to lower joint pain.

There’s some research showing that when adults with osteoarthritis pain take MSM supplements for at least 12 weeks, they tend to experience a reduction in pain and improved joint function.

2. Support Cardiovascular Function

A diet that includes sulfur dioxide from foods, especially from nutrient-rich foods like allium and cruciferous vegetables, may help lower one’s risk of developing heart disease.

Some sulfur-rich foods, such as broccoli and cauliflower, contain high levels of beneficial compounds called glucosinolates that seem to offer protection against cardiovascular disease, type-2 diabetes and some neurodegenerative diseases.

3. Have Antimicrobial Properties

Sulfur and its derivatives naturally have some antimicrobial effects due to their ability to inhibit growth of harmful bacteria.

This explains why topical treatments are sometimes used by dermatological to manage skin conditions, including acne, dandruff, rosacea and warts.

Glucosinolates found in cruciferous vegetables also have antimicrobial effects, especially in the digestive system, and the ability to enhance detoxification. They have been shown to decrease proliferation of bacterial and other microbes that can damage the intestines and colon.

4. May Help Defend Against Cancer

A number of sulfur-rich foods, especially those in the cruciferous and allium plant families, contain antioxidants and other compounds that have demonstrated anti-cancer effects.

Allium and cruciferous vegetables, both concentrated with organosulfur compounds, have been shown in some studies to help stop growth of certain cancer cells, including those that cause breast, prostate, gastrointestinal and lung cancer.

There’s also evidence that MSM not only has immune-supporting and anti-inflammatory effects, but also antioxidant properties that can lower risk for certain cancers, such as colon, gastrointestinal, and liver cancers.

5. Have Antioxidant Effects

Sulfur plays a role in the synthesis of glutathione, considered to be one of the most powerful antioxidants. Increased glutathione enzyme activity, which can happen when you consume a diet high in sulfur, helps fight inflammation and oxidative stress that lead to symptoms associated with aging and certain chronic diseases.

For example, glutathione is thought to help lower the risk of certain neurodegenerative diseases, such as Alzheimer’s disease, dementia and Parkinson’s disease, because it helps defend brain cells against damage and promotes clearance of amyloid-beta plaque buildup in the brain, which is associated with cognitive decline.

Risks and Side Effects

Sulfur from natural food sources is usually very safe to consume and beneficial. However, you may consume too much if you take sulfur-containing supplements or drink too much water containing this mineral.

What does too much sulfur do to the body?

High intake of sulfur supplements, such as MSM, or sulfur water may cause mild side effects for some people, including indigestion, upset stomach, diarrhea/loose stools, and skin and eye irritation.

It’s also not suitable for people taking blood-thinner medications due to potential side effects affecting the heart and cardiovascular system that may occur. If you’re pregnant, you’ll want to speak with a doctor before taking sulfur supplements.

Certain people can also be sensitive to the effects of this mineral, especially those with inflammatory bowel disease. A diet rich in sulfur, particularly from animal products, may potentially worsen GI issues in people with impaired gut function due to how it affects bacteria in the gut.

According to some research, high amounts of sulfur obtained from an animal-based diet pattern also tend to be low in fiber, which can negatively shift ratios of microbiota in the gut and increase protein fermentation. This may have certain damaging effects.

How can I reduce sulphur in my body?

It’s unlikely that your health will suffer from eating foods with sulfur, but there are people who are sensitive to sulfite preservatives (derived from sulfur) that are added to foods and beverages.

It remains up for debate how common this is, but it’s estimated about 1% of adults (1 in 100) are negatively affected by sulfites. If you suspect they are causing you problems, avoid products like:

• wine with added sulfites
• beer
• cookies
• crackers
• pickled foods
• bottled juices
• most condiments
• canned and frozen foods

How to Add to Diet (Plus Dosage)

As you can see from the list of sulfur-rich foods above, there are plenty of options for adding more of this mineral to your diet.

Whether you’re a plant-based eater or an omnivore, you can increase your intake of this essential mineral by eating a balanced diet that includes a variety of food groups, especially foods high in protein, allium vegetables and cruciferous vegetables.

It’s believed that sulfur and other beneficial compounds found in veggies like broccoli, onions and garlic are most available when these foods are cooked. Try steaming broccoli and similar veggies for several minutes or sautéing garlic and onions,to helps maximize the bioavailability of sulfur-containing compounds.

Dosage Recommendations:

There are currently no recommended daily intakes (official guidelines) for sulphur.

One study found that, on average, people consumed about 950 milligrams of sulfur per day (with a range of 630 to 1,270 milligrams) from diets containing a variety of foods, especially green veggies, onions, garlic and protein foods.

If you’re using MSM supplements to improve your health, a standard dosage recommendation is about 500 milligrams of MSM per day, taken two to three times daily. Other reports show that up to three to six grams of MSM daily (divided into three doses normally) seems to be safe and well-tolerated.

Conclusion

• Foods high in sulfur include those in these food groups:
  • Allium vegetables: garlic, leeks, onions, scallions, and shallots
  • Cruciferous vegetables: arugula, broccoli, Brussels sprouts, cabbage, cauliflower, kale, and radishes
  • Eggs
  • Legumes: chickpeas, kidney beans, lentils, and peas
  • Meat and seafood: chicken, crab, lobster, scallops, and organ meats
  • Dairy products: milk, yogurt, parmesan cheese, and cheddar cheese
  • Nuts and seeds: almonds, walnuts, sunflower seeds
• Benefits of consuming more foods high in sulfur include protection against inflammation, joint pain, oxidative stress and impaired immune function.
• There is no recommended daily allowance for sulfur, but because it’s found in a variety of animal and plant foods, the best way to get enough is to eat a varied, balanced diet.

The post Foods High in Sulfur and Their Benefits appeared first on Dr. Axe.

Manganese is an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune-system defenses.

This essential nutrient works closely with other minerals, including iron. It has an important role in the synthesis of nutrients like cholesterol, carbohydrates and proteins.

It’s also involved in the formation of bone mass and helps balance hormones.

You’ll find manganese in foods including sprouted grains, legumes, beans, certain nuts and seeds. To some extent, it’s also found in fruits and vegetables, although whole grains are usually considered the best natural source.

Wherever it is found, iron (which helps create hemoglobin and carry oxygen throughout the body) is usually also present.

Manganese Benefits

What does manganese do to the body? Found mostly in bones, the liver, kidneys, and pancreas, it has roles in:

• macronutrient metabolism
• forming connective tissue and bones
• facilitating blood clotting
• sex hormone and neurotransmitter synthesis

Here are some of the ways that it helps support general health:

1. Supports Bone Health and Helps Prevent Osteoporosis

Manganese, in combination with other minerals, including calcium, zinc and copper, helps support bone health and reduces bone loss, especially in older/postmenopausal women who are more susceptible to bone fractures and weak bones.

Manganese deficiency also poses a risk for bone-related disorders, since this mineral helps with the formation of bone regulatory hormones and enzymes involved in bone metabolism. It also balances levels of calcium — helping to fight calcium deficiency — and phosphorus, all of which work together to promote skeletal health.

According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin D, magnesium, zinc, copper and boron can improve bone mass in women with weak bones and prevent bone spinal loss, which is useful to naturally fight osteoporosis.

2. Needed for Antioxidant and Enzyme Function

What is this mineral most beneficial for when it comes to disease prevention? It’s a key component of the antioxidant enzyme called superoxide dismutase (SOD), which helps fight free radicals.

It’s also a co-factor that is used to make important enzymes, including arginase and glutamine synthetase.

These work as antioxidants in the body, helping fight free radical damage and lower levels of oxidative stress and inflammation, all of which can lead to issues such as heart disease or cancer. This is why one reason why scientists now believe that manganese deficiency may be tied to higher risk for:

• metabolic diseases
• type 2 diabetes
• obesity
• insulin resistance
• atherosclerosis
• liver disease

Manganese-deficient animals have been shown to have low manganese superoxide dismutase function. This can be harmful because this is one of the major free radical damage-fighting enzymes in the body.

In fact, superoxide dismutase is sometimes called the “primary” or “master antioxidant” since it’s especially powerful at reducing inflammation, pain and bodily stress.

Superoxide dismutases are the only enzymes capable of consuming superoxide radicals, making them valuable for slowing the aging process and prolonging health.

Manganese also helps form important enzymes related to bone formation, including glycosyltransferases and xylosyltransferases. Finally, it’s involved in creation of digestive enzymes that turn compounds found in food into useable nutrients and energy within the body, including glucose and amino acids.

3. Helps Maintain Cognitive Function

A percentage of the body’s manganese supply exists in the synaptic vesicles within the brain, so it is closely tied to electrophysiological activity of the brain’s neurons that control cognitive function.

This mineral is released into the synaptic cleft of the brain and affects synaptic neurotransmission. Thus, manganese deficiency can make people more prone to mental illness, mood changes, learning disabilities and even epilepsy.

For example, certain clinical studies suggest that people who have seizure disorders have lower levels of manganese in their blood.

At the same time, overexposure to this mineral can also cause neurological dysfunction, so striking a balance is important.

4. Fights and Damages Diabetes

This essential nutrient is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream.

Although the exact mechanism still isn’t clear, this mineral has been shown to help prevent overly high blood sugar levels that can contribute to diabetes.

When researchers involved in one study tested the effects of manganese supplementation in mice that were susceptible to diet-induced diabetes, they found that the group of mice given manganese over 12 weeks experienced improved glucose tolerance compared to mice not taking the supplement. The manganese-treated group exhibited improved insulin secretion, decreased lipid peroxidation and improved mitochondrial function.

5. Supports Lung and Respiratory Health

Research suggests that manganese taken along with minerals like selenium and zinc can help people suffering from lung disorders, including chronic obstructive pulmonary disease (COPD).

Oxidative stress/damage from free radicals is believed to be a key mechanism for smoking-induced COPD and other respiratory disorders, so manganese’s ability to help lower inflammation and oxidative stress through the production of SODs makes it beneficial for those in need of lung healing.

6. Helps Prevent Arthritis and Osteoarthritis

Manganese, along with supplements containing glucosamine hydrochloride or chondroitin sulfate, is one recommended natural treatment for arthritis. Regularly eating foods high in manganese, plus possibly taking supplements, can help reduce inflammation in the joints and tissue, allowing arthritis sufferers to feel more comfortable.

This nutrient has been sown to be especially helpful with reducing common pains in the knees and the lower back.

7. Reduces PMS Symptoms

Consuming plenty of manganese along with calcium can help improve symptoms of PMS — such as abdominal tenderness, muscle pains, anxiety, mood swings and trouble sleeping.

One study published in the American Journal of Obstetrics and Gynecology found that women who had lower levels of manganese in their blood experienced more pain and mood-related symptoms during pre-menstruation. A 2019 study also found that daily consumption of whole grains (which are rich in manganese and other trace minerals) in place of refined grains can contribute to improvement in PMS symptoms.

Consuming more of this mineral is believed to work as a natural remedy for PMS because it helps lower inflammation and supports hormone balance.

8. May Help with Weight Loss

Some early research points to the fact that manganese, taken in a specific form called 7-Keto Naturalean, combined with other supportive nutrients like L-tyrosine, asparagus root extract, choline, copper and potassium, may be able to help reduce weight in obese or overweight people.

More research is still needed to determine how it supports healthy weight loss and metabolism, but it’s likely related to the ability to improve digestive enzymes and balance hormones.

9. Speeds Up Wound Healing

By applying manganese, calcium and zinc to serious and chronic wounds, studies show that wound healing can speed up significantly over a period of 12 weeks.

10. Helps Balance Iron Levels and Prevent Anemia

Iron and manganese work closely together, and a strong inverse relationship between deficiency in iron and high manganese levels has been found. While overly high manganese can contribute to anemia, the mineral also helps the body use and store iron to some degree, which can help prevent anemia (low iron).

Food Sources

You’ll find manganese in foods that include trace minerals, such as whole grains, nuts, seeds, greens like spinach and potatoes.

Even though it’s relatively easy and inexpensive to consume these foods, surveys suggest that as many as 37 percent of Americans do not meet their daily needs for manganese, most likely because many people eat refined grains over whole grains.

According to the U.S. Department of Agriculture, below are some of the top food sources of manganese. Percentages are based on the adult women’s average intake of 1.8 milligrams/daily:

• Teff  – 1 cup cooked: 7.2 milligrams (400 percent DV)
• Rye — 1 cup cooked: 4.3 milligrams (238 percent DV)
• Brown Rice — 1 cup cooked: 2.1 milligrams (116 percent DV)
• Amaranth — 1 cup cooked: 2.1 milligrams (116 percent DV)
• Hazelnuts — 1 ounce: 1.5 milligrams (83 percent DV)
• Adzuki Beans  — 1 cup cooked: 1.3 milligrams (72 percent DV)
• Chickpeas (Garbanzo Beans) — 1 cup cooked: 1.2 milligrams (66 percent DV)
• Macadamia Nuts — 1 ounce: 1.1 milligrams (61 percent DV)
• White Beans — 1 cup cooked: 1.1 milligrams (61 percent DV)
• Oats — 1/3 cup dry/about 1 cup cooked: 0.98 milligrams (54 percent DV)
• Black Beans — 1 cup cooked: 0.7 milligrams (38 percent DV)
• Buckwheat — 1 cup groats cooked: 0.6 milligrams (33 percent DV)

Other good sources include:

• wheat and oat bran
• bulgur wheat
• pinto and navy beans
• pecans
• almonds
• spinach
• green and black tea
• potatoes

Supplements and Dosage

Because manganese deficiency is thought to be uncommon, supplements are not usually recommended for the general public. The safest way to prevent deficiency is to increase your dietary manganese intake by eating more manganese foods, rather than taking supplements.

However, sometimes a supplement may be recommended if someone has trouble digesting minerals due to a health condition.

In healthy adults, it’s extremely unlikely to consume too much manganese from food source alone. Rather, people usually take in too much when consuming certain supplements.

Supplement products promoted for osteoarthritis, for example, can include high levels in the form of chondroitin sulfate and glucosamine hydrochloride, which can bring someone’s intake above the tolerable upper limit for adults (11 milligrams per day).

People who should avoid manganese supplements, or speak with a doctor first, include those with existing liver disease, who likely have trouble getting rid of the mineral, and people with a history of alcoholism or anemia.

Types of Supplements:

You can take this mineral in capsule, liquid or even injectable forms.

There are several types of manganese supplements available, some of which are bonded (or chelated) with amino acids to with help absorption. Chelated forms are sometimes called manganese aspartate, ascorbate, picolinate, fumarate, malate, succinate, citrate and amino acid chelate.

Popular types include manganese gluconate (which is bonded with gluconic acid salt) and manganese sulfate (another type of salt).

Sometimes children are given this nutrient in liquid or injectable forms (in dosages between two to 10 micrograms or per day) to help prevent deficiency.

You’ll also sometimes find it in supplements intended to help people with osteoarthritis, typically combined with other ingredients like chondroitin sulfate and glucosamine.

If you take calcium or phosphorous supplements, speak with your doctor about whether a manganese supplement is right for you, considering these minerals all help balance levels of one another.

Dosage/Recommended Daily Intake:

Currently, there isn’t any standard recommended dietary allowances for manganese. When there isn’t a USDA-regulated amount for a nutrient, an adequate intake (AI) is used instead as a guide for how much to consume each day.

The daily AI levels for manganese depend on someone’s age and gender and are listed below, according to the USDA.

Children:

• Infants up to 6 months: 3 micrograms
• 7 to 12 months: 600 micrograms
• 1 to 3 years: 1.2 milligrams
• 4 to 8 years: 1.5 milligrams
• Boys 9 to 13 years: 1.9 milligrams
• Boys 14 to 18 years: 2.2 milligrams
• Girls 9 to 18 years: 1.6 milligrams

Adults:

• Men age 19 years and older: 2.3 milligrams
• Women age 19 years and older: 1.8 milligrams
• Pregnant women age 14 years and older: 2 milligrams
• Breastfeeding women: 2.6 milligrams

Risks and Side Effects

Why might manganese be bad for you? How does too much manganese affect the body?

Too much manganese usually poses more of a threat than too little, especially during development years when the brain is still forming. Excessive accumulation in the central nervous system during childhood (causing high blood manganese levels) can cause birth defects and cognitive problems — however this is considered a low risk.

Manganese “toxicity” is possible, although it’s rare. Most adults are safe taking and consuming up to 11 milligrams of manganese each day.

In some cases certain people aren’t able to flush manganese from the body properly, and high levels can accumulate.

As with all nutrients, it’s always best to get enough manganese from whole food sources as opposed to supplements whenever possible. Whole foods contain the proper mix of different vitamins and minerals that work to balance one another and enable functioning.

Manganese can build up in people who have certain digestive issues, causing side effects such as mental problems, dizziness and shaking, and worsened liver disease. People who have existing iron deficiency (anemia) are also likely to absorb higher levels of manganese so they need to be cautious about their consumption.

Consuming more than the upper limit of 11 milligrams per day of manganese can possibly cause side effects, even some that are serious and very harmful, such as neurological disorders like Parkinson’s disease.

Always make sure to check supplement labels carefully, and follow the dosage directions. Before taking high dosages of manganese, or any other mineral or nutrient, you might also want to have your current level checked by your doctor to confirm how much you need via supplements, if any.

Deficiency Symptoms and Causes

Although a manganese deficiency is pretty rare in developed nations where people are generally not malnourished, a deficiency can cause serious health threats, including bone loss, muscle and joint pain, and changes in mood.

Manganese deficiency is usually caused by a lack of manganese-rich foods in someone’s diet and sometimes by chronic digestive disorders that make it hard to absorb manganese.

Because the body tightly regulates the amount of manganese it holds through levels of absorption and excretion, humans maintain stable tissue levels of manganese in most cases. This is the reason manganese deficiencies are rare.

What are the symptoms of low manganese? Low manganese levels can cause some of the following symptoms:

• weak bones (osteoporosis)
• anemia
• chronic fatigue syndrome
• low immunity and frequently getting sick
• worsened symptoms of premenstrual syndrome (PMS)
• hormonal imbalances
• impaired glucose sensitivity
• changes in digestion and appetite
• impaired reproductive abilities or infertility

Only a small percentage of dietary manganese is even actually absorbed, and the rest is moved very rapidly into the gut via bile and then excreted — so trouble neutralizing and eliminating manganese due to existing liver, gut or digestive problems poses the biggest risk for acquiring too much manganese.

At the same time, manganese is taken up from the blood by the liver and transported to tissues throughout the body, so liver damage can also cause a deficiency.

Related: Pili Nuts: The Keto-Friendly Nuts that Support the Heart & Bones

Conclusion

• Benefits of manganese, which is an essential trace mineral, include supporting bone health, a healthy metabolism, blood clotting, hormone production and cognitive functions.
• It is a component of the antioxidant enzyme superoxide dismutase. Manganese superoxide dismutase helps fight free radicals and may prevent certain diseases.
• The RDA for adults 19 years and older is between 1.8 mg and 2.3 mg/day.
• Iron and manganese work together and are often found in the same foods. These include whole grains, beans, nuts and seeds, teff, amaranth, bran, oats, black beans, and others.

The post Manganese Helps Prevent Osteoporosis, Inflammation & More appeared first on Dr. Axe.

Within a so-called “balanced diet” you’ll find macronutrients and micronutrients, both of which are essential nutrients we must get from food sources because our bodies cannot make them on their own. The three main macronutrients are fats, carbohydrates and protein, while micronutrients include vital vitamins and minerals.

What are the main types of minerals? The human body requires 13 different types of minerals to maintain overall health, including:

• potassium
• calcium
• zinc
• iron
• magnesium
•  and others

We need these nutrients for purposes including muscular movement, nerve signaling, cardiovascular functions, growth, development and more.

What Are Minerals?

A mineral is defined as “a solid inorganic substance of natural occurrence.” In other words, a mineral has the following characteristics:

• Found in nature but not made by humans
• Has never been alive
• Solid and not liquid like water or gaseous like air
• Has a definite chemical composition, as each type is made of a particular mix of chemical elements
• Has an ordered atomic arrangement, which is why minerals can appear as crystals

Although we need both, minerals in our diets are a bit different than vitamins because vitamins are made by plants or animals, while minerals come from soil and water. Minerals make their way into the foods we eat by being absorbed by plants and animals, which we then eat.

Types/Varieties for Health

There are two categories that essential minerals fall into: macrominerals, which we need in larger amounts, and trace minerals, which we need in only small amounts. Even though we only need tiny quantities of trace minerals, it’s still important to obtain them on a regular basis, just like with macrominerals (which include electrolytes).

What are the 13 main minerals? Essential minerals that the body requires include:

1. Calcium
2. Sodium
3. Potassium
4. Magnesium
5. Chloride
6. Phosphorus
7. Iodine
8. Iron
9. Zinc
10. Copper
11. Manganese
12. Sulfur
13. Selenium

Other types of minerals that benefit the body and work in conjunction with other nutrients include chromium, molybdenum and fluoride.

Benefits

What are minerals good for? Minerals in our diets have numerous important functions that keep us alive every day.

They maintain our overall health by performing jobs such as:

• Creating enzymes that help with digestion, energy production and metabolic processes
• Facilitating nerve transmissions
• Allowing for muscle contractions, muscle relaxation and movement
• Regulating fluid balance, which helps prevent swelling and edema
• Maintaining normal blood pressure levels
• Carrying oxygen throughout the body
• Maintaining normal bone density and teeth strength
• Facilitating blood clotting
• Producing stomach acid and other digestive “juices”
• Supporting growth and development in babies and children
• Healing wounds and damaged tissues
• Facilitating thyroid function
• Maintaining a normal acid-base balance (pH level)

Below are some of the roles and benefits that different essential minerals have in the human body:

• Calcium — Important for maintaining a healthy skeletal structure, bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health and metabolic functions.
• Magnesium — Assists in enzymatic reactions, helps with synthesis of DNA; found in bones; needed for making proteins and for muscle contractions, nerve transmission and immune system health.
• Potassium — Helps with fluid balance, nerve transmissions, muscle contractions and normal blood pressure. Also helps prevent heart arrhythmia and swelling and reduces the risk for hypertension and stroke.
• Sodium — Needed to maintain fluid balance and counteract potassium, supports nerve transmissions, and assists in muscle contractions.
• Phosphorus — Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance; helps nerves function and makes muscles contract.
• Chloride — Works with sodium to help balance fluids and assists in digestion by producing stomach acid needed to maintain a normal pH level.
• Iodine — Needed to produce thyroid hormones; supports metabolic reactions; helps with development; facilitates normal brain development and cognitive functions.
• Iron — Helps form hemoglobin, which carries oxygen in the blood; prevents anemia; assists in development; helps make amino acids, collagen, neurotransmitters and certain hormones.
• Zinc —Aids in cell division, immune function, skin health and wound healing.
• Copper — Supports metabolic functions; facilitates iron uptake in the GI tract; fights free radical damage; helps with neurotransmitter production.
• Manganese — Helps with breakdown of protein, carbohydrates and cholesterol; aids in cell division; facilitates blood clotting.
• Selenium — Maintains normal thyroid hormone production; assists in metabolism and DNA synthesis; protects against oxidative damage; supports immune system in fighting infections; needed for healthy fertility, especially in men since it promotes sperm health.
• Sulfur — Supports immune system in fighting infections; has natural antibacterial properties; helps repair DNA damage.

Food Sources

Where can you find minerals in your diet? Minerals in foods vary widely depending on the specific nutrient.

You can find minerals in both animal and plant foods, including things like nuts, fish, organ meats, seeds, legumes, whole grains, dairy products and vegetables.

Here are some examples of mineral food sources to emphasize in your diet:

• Magnesium — avocado, bananas, potatoes, nuts, seeds, dark chocolate, leafy greens, artichokes, whole grains, beans and legumes, dark chocolate, some fish.
• Sodium — sea salt, pickled/fermented foods like sauerkraut and pickles, cottage cheese and other cheeses, olives, canned and preserved foods, soy sauce, milk, breads and unprocessed meats (in small amounts, as processed foods contain the most added sodium).
• Potassium — bananas, sweet potatoes, spinach, lentils, orange juice, most beans, peas, beets, dried fruit like dates, coffee.
• Calcium — yogurt, kefir, raw milk, cheese, canned sardines, leafy greens like mustard greens or kale, broccoli, cashews, almonds, fortified tofu and fortified soy milk, parsley, legumes.
• Phosphorus — meat like beef, fish, chicken, turkey, dairy, seeds like pumpkin and sunflower seeds, legumes like lentils.
• Iron — organ meats like chicken or beef liver, red meats, fish, poultry, clams, egg yolks, legumes, dried fruits like raisins, dark, leafy greens.
• Zinc — meats like beef, organ meats like liver, fish, poultry, some vegetables like mushrooms, broccoli and asparagus, wheat germ, garlic, oats, rice, corn.
• Iodine — seafood and fish like cod and tuna, some algae/seaweeds and sea vegetables, shellfish, iodized salt, fortified breads, some dairy products.
• Selenium — Brazil nuts, fish and seafood like tuna, organ meats, beef, turkey, chicken, eggs, oatmeal, milk, lentils, cashews, oats.
• Chloride — table salt, soy sauce, seaweed, olives, breads, celery, tomatoes.
• Copper — shellfish, organ meats, spirulina, mushrooms, dark chocolate, leafy greens, nuts, seeds, wheat bran.
• Sulfur — foods rich in protein including meats like beef, poultry, fish, soybeans, black beans and kidney beans, eggs, milk, nuts.
• Manganese — Whole grains, shellfish, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea.

Supplements and Dosage

Multivitamins typically contain all or most essential minerals, although dosages vary depending on the specific kind of supplement. For example, some lack iron or calcium, since these can be hard to tolerate in supplement form and needs differ depending on someone’s age and health.

If you’re low in one particular mineral, such as calcium or magnesium, it can be helpful to take a supplement to boost your intake. It’s best to discuss specific mineral supplements with your doctor if you’re deficient.

Among the most popular and best supplements for increasing your mineral intake include magnesium, zinc and iron supplements. These help support things like digestion, fertility and circulation.

Calcium supplements, when consumed when other key nutrients like vitamin D and magnesium, are somewhat controversial but may help offer protection against issues like heart disease, osteoporosis and diabetes. Ideally, choose foods-based supplements whenever possible, which means that the nutrients are easier to digest.

Dosages and Recommended Daily Allowances (RDA):

Below are some of the minerals that are needed in our diets in the highest amounts to maintain general health:

• Magnesium: RDA of 350 to 420 milligrams/day.
• Sodium: RDA of no more than 2,300 milligrams/day (should be consumed in moderation to balance other minerals).
• Potassium: RDA of 4,700 milligrams/day.
• Calcium: RDA of 1,000 to 1,300 milligrams/day.
• Phosphorus: RDA of 1,250 milligrams/day.
• Iron: RDA of 8 to 18 mg/day (more for pregnant women and premenopausal women)/
• Zinc: RDA of 8 to 11 mg/day.
• Iodine: RDA of 150 to 200 micrograms/day.
• Selenium: RDA of 55 to 70 micrograms/day.

Signs of Deficiency

When you don’t acquire enough minerals from foods, it’s possible to develop a deficiency. Symptoms of mineral deficiency can vary based on which mineral you’re lacking.

Among the most important minerals that the body needs on a consistent basis are electrolytes, which are macrominerals that carry either a positive or negative charge when dissolved in water. These minerals include magnesium, potassium, sodium, calcium, chloride and phosphorus.

Because we need them in greater amounts than trace minerals, deficiencies in these nutrients tend to be more common.

It’s critical to consume foods with electrolytes often because you lose these minerals every day in your blood, sweat and urine. You may also lose them at an accelerated pace if you’re very active, stressed or sick.

You’re most likely to suffer from a nutrient deficiency if you don’t eat a nutritious variety of foods. Eating a poor diet, experiencing dehydration or fluid loss caused by excessive sweating or diarrhea, or having a health condition such as kidney or heart disease can also lead to mineral deficiencies.

People who are most likely to be deficient in key minerals include:

• The elderly, who often have a reduced appetite and a hard time absorbing some nutrients.
• Those who consume a large amount of processed foods, sugar, refined grains and hydrogenated vegetable oils.
• People eating calorie-restrictive diets.
• Those with malabsorption/gut issues.
• People who consume high amounts of alcohol or smoke.
• Those under a lot of mental/physical stress.
• Endurance athletes or people who are very active.
• Pregnant women who have higher calorie and nutrient needs.
• People exposed to various environmental pollutants.
• Those on a vegan diet or vegetarian diet that doesn’t include any animal or much animal products.

Some symptoms you may experience if you’re deficient in certain minerals can include:

• Muscle weakness
• Fatigue
• Brain fog
• Pale or yellow-looking skin
• Bruising easily
• Poor immune function and susceptibility to infections
• Impaired fertility
• Weight gain
• Acne and other skin problems
• Fluid retention, edema/swelling
• High blood pressure
• Poor-quality sleep
• Thinning hair
• Irregular or heavy periods
• Greater risk for health problems such as stroke, heart disease and cognitive impairment

Risks and Side Effects

Can you consume too much minerals? It’s possible if you take supplements, however food sources of minerals are not likely to lead to toxicity.

Supplements are most likely to cause side effects when when they are taken in high doses or in combinations with prescribed medicines.

Some supplements can interact with prescription drugs in ways that might cause problems or make the drugs less effective. This means that you shouldn’t take supplements in place of, or in combination with, prescribed medications without talking to your doctor first.

Be especially careful about taking new supplements if you’re taking medications like blood thinners, antidepressants, birth control pills or chemotherapy drugs to treat cancer — or if you’re pregnant.

Conclusion

• Minerals are types of nutrients we get from a balanced diet. They are found in the soil and earth and then consumed by plants and animals, which we can eat to increase our own intake.
• What are mineral examples? There are 13 different types that are “essential,” meaning we must obtain them from foods. These include minerals like calcium, magnesium, sodium, iron, potassium and zinc, among others.
• It’s important to meet your mineral needs to support functions like heart health, immunity, maintenance of bone density, skin health, cognitive functioning, fertility and much more.
• You get minerals from foods such as meat, poultry, fish and shellfish, nuts, seeds, legumes, seaweeds, eggs, and milk. The best way to prevent a deficiency is to eat a varied diet filled with whole, unprocessed foods.

The post What Are Minerals in Food? Benefits, Sources & Why We Need Them appeared first on Dr. Axe.

You may have heard that zinc benefits include the ability to help people recovering from the common cold or other illnesses, but this mineral is also needed by those who aren’t sick and who don’t have compromised immune function.

As an essential mineral, zinc should be consumed in small amounts every day in order to maintain overall health and perform hundreds of important functions.

What are the benefits of taking zinc, as well as consuming foods high in zinc? Zinc benefits the body in many ways — such as by helping with hormone production, proper growth and repair, improved immunity, and normal digestion.

It also has the ability to act as an anti-inflammatory agent, which means that it may have significant therapeutic benefits for several chronic diseases, such as cancer or heart disease.

So ask yourself: Are you getting enough zinc in your diet?

What Is Zinc?

Zinc is a type of metal and an essential trace element. It’s “essential” because you must obtain it from your diet, since your body can’t make its own.

Behind only iron, it’s the second-most-abundant trace mineral in the human body.

How does zinc help your body exactly? It’s actually present within all bodily tissues and needed for healthy cell division. It acts like an antioxidant within the body, fighting free radical damage and helping slow the aging process.

This mineral also has a major impact on hormonal balance, so for this reason, even a small deficiency can result in an increased risk for infertility or diabetes.

You’ll find zinc in foods that are rich in protein, plus in supplement form. It comes in several forms, including zinc gluconate, zinc acetate (the kind often used in lozenges) and zinc sulfate.

Related: Usnea Benefits for the Kidneys, Immunity, Respiratory System & More

Top 12 Zinc Benefits

Below are some of the most important benefits of zinc and reasons to make sure you get enough of it:

1. Supports Immune Function and May Help Fight Infections/Colds

As the National Institutes of Health explains, “Severe zinc deficiency depresses immune function, and even mild to moderate degrees of zinc deficiency can impair macrophage and neutrophil functions, natural killer cell activity, and complement activity.”

This mineral is an essential component of pathogen-eliminating signal transduction pathways. It helps control inflammation and prevent elevated inflammatory responses, including release of cytokines, as well as damage to tissues.

It has an intricate function during an immune response because it helps the body return to homeostasis.

It is often taken as a natural over-the-counter remedy for fighting the common cold, flu symptoms, etc. When taken for at least five months, it may reduce your risk of becoming sick with the common cold — plus supplementing once you already feel sick may speed up the healing process.

Research shows that this essential mineral can help with development of immune cells and interfere with the molecular process that causes mucus and bacteria to build within the nasal passages. Ionic zinc, based on its electrical charge, has the ability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking their effects.

One 2020 review of clinical trials found that when zinc supplements are administered to otherwise healthy adults with cold symptoms, the duration of symptoms tends to be significantly reduced. Zinc supplementation was observed to potentially reduce cold duration by 2.25 days on average.

Among people who are sick, even those fighting cancer, it may also reduce symptoms such as fatigue.

2. Acts as a Powerful Antioxidant

This mineral has been shown to be an effective anti-inflammatory and antioxidant agent, helping fight oxidative stress and decrease the chance for disease development. Especially in elderly patients, zinc benefits include the ability to support healthy cell division, potentially preventing cancerous cell mutation and stunting tumor growth.

When researchers from the School of Medicine at the University of Michigan studied potential benefits from zinc supplements among 50 adults, they uncovered that levels of oxidative stress markers were significantly lower in the supplemented group than in the placebo group.

Those with lower levels who didn’t take zinc supplements had higher levels of inflammatory cytokines, higher plasma oxidative stress markers and endothelial cell adhesion molecules.

After supplementation, the incidence of illness-related side effects and infections was also significantly lower in the supplemented group.

3. Can Help Balance Hormones

Because zinc supports normal hormone production, including by increasing testosterone naturally, it can promote reproductive health in both men and women.

This mineral also impacts female sex hormones and is even involved in the creation and release of eggs within and from the ovaries.

Additionally, it’s needed for the production of reproductive hormones, including estrogen and progesterone in women, which both support reproductive health. You can reduce your risk for experiencing problems with menstruation, mood swings, early menopause, infertility and possibly even certain cancers (such as ovarian, cervical and endometrium cancers) by avoiding having either too high or too low levels.

4. Helps Fight Diabetes

This essential mineral is needed to balance most hormones, including insulin, the main hormone involved in the regulation of blood sugar. It positively affects blood sugar levels because it binds to insulin, so insulin is adequately stored in the pancreas and released when glucose enters the bloodstream.

It also allows for proper utilization of digestive enzymes that are necessary for insulin to bind to cells — this way glucose is used as fuel for the body, instead of stored as fat.

As one 2020 abstract explains, zinc “regulates insulin receptors, prolongs the action of insulin and promotes healthy lipid profiles … Abnormal zinc and copper metabolism appears to accompany and may also cause diabetes complications.” It’s now thought that zinc supplementation may have clinical potential as an adjunct therapy for preventing or managing diabetes.

5. Helps Maintain Heart Health by Supporting Blood Vessels

Zinc is needed to maintain the health of cells within the cardiovascular system, while also lowering inflammation and oxidative stress. The endothelium, the thin layer of cells that lines the blood vessels, partially relies on adequate levels of this mineral.

It also assists in heart health by supporting healthy circulation, since it helps with high blood pressure and cholesterol levels from clogged or damaged arteries. This explains why one meta-analysis found that adults with heart failure tended to have lower levels of zinc compared to those with healthier hearts.

6. Can Help Prevent Diarrhea

Zinc deficiency is related to chronic digestive problems and diarrheal diseases. This has been shown in several clinical trails.

Researchers have found that supplementation can be effective in both prophylaxis and as an acute diarrhea remedy.

7. Supports Fertility

Studies show that zinc plays an important role in fertility, especially modulating serum testosterone levels in men and improving sperm quality and motility.

What does zinc do for you sexually? It can potentially improve low sex drive by increasing testosterone levels.

Dietary zinc restriction and deficiency in normal young men are associated with a significant decrease in serum testosterone concentrations, which can negatively impact fertility and lower libido.

In one study by the Department of Internal Medicine at Wayne University, after 20 weeks of zinc restriction, giving patients zinc supplements effectively increased serum testosterone in the majority of men.

This mineral also impacts women’s fertility, since adequate levels are needed during the growth process of a female’s eggs, otherwise eggs cannot properly mature and ovulation suffer.

Other ways that it supports reproductive health are by protecting against infections of the urea system and promoting epithelial integrity by maintaining the lining of the reproductive organs.

8. Aids in Nutrient Absorption and Digestion

This essential mineral affects protein synthesis and is required by the body to use amino acids from foods. It’s also involved in the breakdown of carbohydrates from foods, which are one of the main sources of energy for the body.

For this reason, you can reduce your risk of experiencing low energy levels and adrenal or chronic fatigue by avoiding deficiency.

9. Supports Liver Health

Supplementing with this mineral is shown to reduce the incidence of infection and correlated with lower levels of liver damage. It can promote liver health by reducing inflammation in the liver, decreasing free radical damage, helping with nutrient absorption and allowing for proper waste elimination.

10. Helps with Muscle Growth and Repair

This particular mineral is involved in normal cell division and cell growth, meaning it assists in muscle repair and growth by making it possible for the body to heal itself and maintain strength in the muscular and skeletal systems.

It also helps with the release of testosterone, growth hormone and insulin-like growth factor-1 (IGF-1), all of which build muscle mass and a healthy metabolism.

It can help promote growth of muscle mass because it helps increase the amount of testosterone the body is able to produce following exercise — especially weight training and high intensity interval training.

11. Supports Vision and Eye Health

A high intake of zinc may help reduce the risk for advanced stage age-related macular degeneration and vision loss.

One review of clinical trials found that supplementation alone may not be sufficient to produce clinically meaningful changes in visual acuity, however it seems to help slow down the rate that macular degeneration progresses.

12. Can Help Decrease Acne and Promote Wound Healing

Some of the zinc stored in your body is actually held within your skin, so it’s involved in the development, differentiation and growth of various human tissues. According to a 2019 report, “Disturbances in zinc metabolism may give rise to disorders that typically manifest themselves on the skin.”

Because it supports production of collagen, the most abundant protein in the human body that forms connective tissue, this mineral is sometimes used to help people recovering from burns, ulcers, slow-healing wounds, and other types of skin damage or injuries. It can also support the immune system in a way that may limit skin’s susceptibility to infections while healing.

Additionally, this mineral is used to help naturally decrease acne breakouts due to its anti-inflammatory properties. It’s considered by some experts to be “a promising alternative to other acne treatments owing to its low cost, efficacy, and lack of systemic side effects.”

Some studies suggest that higher levels of zinc in one’s diet may lead to less severe acne breakouts.

A 2020 review of clinical trials also concluded that in addition to treating acne, zinc may be of some benefit in the treatment plan for atopic dermatitis and diaper dermatitis.

Signs of Deficiency

Zinc deficiency can lead to a number of health issues. According to researchers at the Department of Dermatology at the University of California:

Zinc plays an essential role in numerous biochemical pathways: organ systems, including the integumentary, gastrointestinal, central nervous system, immune, skeletal, and reproductive systems… Zinc deficiency results in dysfunction of both humoral and cell-mediated immunity and increases the susceptibility to infection.

If you have low levels of zinc due to a lack in your diet, it’s possible to experience negative reactions like:

• frequently getting sick
• chronic fatigue (feeling like you’re always tired and run down)
• digestive issues
• poor concentration
• stunted growth
• the inability to heal wounds

Zinc deficiency is somewhat common around the world, including in the U.S. A 2019 report estimates that up to 17 percent of the global population is at risk for inadequate intake.

It typically occurs when someone doesn’t eat enough foods that contain the mineral or has trouble absorbing and using it from foods due to digestive disorders or very poor gut health.

Who is most at risk for low intake? Anyone following a plant-based diet that doesn’t include meat or dairy products (like vegans or vegetarians) are usually at the greatest risk since, their diets eliminate the top zinc food sources. While some plant foods have small amounts, animal products are the richest sources.

People who suffer from long-term health issues like sickle cell disease, severe stomach-acid issues, and chronic digestive problems like leaky gut syndrome or alcoholism are also more likely to have a zinc deficiency.

Finally, it’s believed that women taking birth control pills or who are on hormone replacement therapy drugs may also be at a higher risk, since this can interfere with zinc’s hormone-related roles in the body. Pregnant women, lactating women and breastfed infants should also be careful to consume enough of this essential mineral to support normal development.

Foods

Which foods contain zinc? The best way to avoid deficiency is by increasing your dietary intake. High-protein foods, such as red meat, poultry, other meats, nuts and beans, contain the highest amounts of naturally occurring zinc.

Oysters actually contain the most of any food, but we generally recommend avoiding shellfish for a number of reasons.

Here are the top 12 food sources of zinc (percentages below are based on the average adult women’s recommended daily intake of eight milligrams/day):

1. Lamb — 3 ounces: 2.9 milligrams (35 percent DV)
2. Grass-fed beef — 3 ounces: 2.6 milligrams (32 percent DV)
3. Chickpeas — 1 cup cooked: 2.5 milligrams (31 percent DV)
4. Cashews — ¼ cup: 1.9 milligrams (23 percent DV)
5. Pumpkin seeds — ¼ cup: 1.6 milligrams (20 percent DV)
6. Yogurt (or Kefir) — 1 container of plain yogurt/6 ounces: 1 milligrams (12.5 percent DV)
7. Chicken — 3 ounces: 1 milligrams (12.5 percent DV)
8. Turkey — 3 ounces: 1 milligrams (12.5 percent DV)
9. Eggs — 1 large: 0.6 milligrams (7 percent DV)
10. Mushrooms — 1 cup: 0.6 milligrams (7 percent DV)
11. Salmon  — 3 ounces: 0.5 milligrams (6 percent DV)
12. Cocoa powder — 1 tablespoon: 0.3 milligrams (3 percent DV)

Recipes:

You can add more zinc to your diet naturally by including plenty of zinc-rich foods in your meals. Here are three ideas to get you started:

• Garlic Lamb Roast Recipe
• Crockpot Beef Stew Recipe
• Herbed Turkey Breast Recipe

Supplements and Dosage

Sometimes, zinc supplements are used to prevent or treat a deficiency. People who are unable to get enough through their diets or who can’t properly absorb it may benefit from zinc supplements.

This mineral is usually available in various forms, including oral zinc lozenges, syrups, gels and capsules. It’s also found in most multivitamin and mineral supplements.

These supplements can contain zinc in several forms:

• zinc oxide
• zinc gluconate
• zinc sulfate
• zinc acetate

As of now, all are believed to work in very similar ways so one type is not thought to be superior over the others. Ideally look for “enzyme activated” supplements to support zinc absorption.

Typically, prescribed zinc supplements (like zinc sulfate) are taken by mouth, but sometimes patients receive zinc injections under the care of a health care professional.

Dosage Recommendations:

How much zinc should you take in a day? According to the U.S. Department of Agriculture, the dietary reference intakes for zinc below are based on age and gender:

Infants:

• 0–6 months: 2 milligrams/day
• 7–12 months: 3 milligrams/day

Children:

• 1–3 years: 3 milligrams/day
• 4–8 years: 5 milligrams/day
• 9 –13 years: 8 milligrams/day

Adolescents and adults:

• Males age 14 and over: 11 milligrams/day
• Females age 14 to 18 years: 9 milligrams/day
• Females age 19 and over: 8 milligrams/day
• Pregnant and breastfeeding women: 11 to 12 milligrams/day

How much zinc is safe? How much zinc is too much?

Is 50 milligrams of zinc too much for the average adult? Most experts consider the tolerable upper limit to be around 40 milligrams per day.

A “high dose” of a zinc supplement is considered to be between 25 and 45 mg/day, so just under 50 mg. This means that before taking any more than the tolerable upper limit of 40 mg/day, discuss this with your doctor, especially if you take daily medications.

That said, some studies have found that taking high doses around 80 to 90 mg/day can help safely fight off cold symptoms. Still, consuming over 40 to 60 mg/day may lead to certain zinc overdose side effects, so speak to your health care professional before increasing your dosage.

When should I take zinc?

In order to maximize zinc absorption, it’s best to take it at least one or two hours before or after meals. If you find that this contributes to stomach pains, try taking it with meals instead.

Toxicity, Risks and Side Effects

Taking high doses of supplemental zinc for a prolonged period can interfere with the body’s absorption of other important minerals, including copper. Zinc supplementation is a common cause of copper deficiency because zinc and copper compete for absorption in the stomach.

Too much zinc has the potential to do the opposite of what zinc is supposed to do — it can depress the immune system and impair blood cell formation. More commonly, only short-term and minor symptoms occur when taking moderately high doses of zinc.

Some people who use zinc nasal sprays and gels long term also experience changes in the ability to smell or taste foods (such as loss of sense of smell, also called anosmia), which can impact appetite.

Some signs of a zinc overdose can include:

• nausea
• indigestion
• diarrhea
• abdominal cramps
• vomiting

Side effects usually occur within three to 10 hours of swallowing the supplements but go away within a short period of time after stopping the supplements.

Another thing to keep in mind is that zinc supplements may interact with several types of medications, including antibiotics, penicillamine (a drug used to treat rheumatoid arthritis) and diuretics. If you use these medications on a regular basis, speak to your health care professional before using zinc supplements.

Conclusion

• Zinc is an essential trace element that’s needed in small amounts every day for supporting immune function, regulating hormone production, promoting growth and repair, reducing inflammation, and fighting free radical damage.
• What are the signs of a zinc deficiency? People with low zinc levels may experience changes in appetite, chronic fatigue, weight gain or loss, hair loss, poor concentration, more frequent colds symptoms, slowed wound healing, and hormonal problems — just to name a few.
• The best way to meet your needs is by increasing your dietary intake, such as by eating red meat and other animal meats, fish, cashews, pumpkin seeds, and yogurt.
• Taking a zinc supplement is another option for people who don’t get enough in their diets or who have issues absorbing this mineral.

The post The Top Zinc Benefits to Improve Health & How to Regulate Levels appeared first on Dr. Axe.

If you’re experiencing low energy, brain fog, trouble concentrating and mood changes, you may not be getting enough vitamin B foods in your diet.

There are eight forms of vitamin B, and all of them play a role in everyday body functions. Fortunately, the best vitamin B foods boast many of these forms in healthy amounts, promoting heart and brain health, while boosting better energy and mood.

Adding just one serving of a vitamin B-rich food to your daily diet can help you avoid deficiency and provide many other macro and micronutrients, too.

Top 11 Vitamin B Foods

There are many foods that feature several B vitamins, making them the top choices for supporting brain function, healthy metabolism, healthy energy levels and healthy development.

The eight types of B vitamins that you want to find in your foods include:

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folate or folic acid)
• B12 (cobalamin)

The best B vitamin foods include several of these forms, serving as an excellent tool for boosting energy, promoting proper development, supporting eye health and brain function, and enhancing cardiovascular health.

Here’s a rundown of vitamin B food list:

1. Liver

While you may not think of liver as a superfood, but this organ meat is jam-packed with essential nutrients, including B vitamins. Liver is especially high in vitamin B12, which plays a role in red blood cell formation and improves cellular function, metabolism and brain health.

In addition to providing about 79 percent of your recommended daily value for B12, chicken liver features folate, vitamin B5, vitamin B2, vitamin B3 and vitamin B6.

2. Avocado

Want to get a healthy serving of monounsaturated fats and micronutrients? Adding avocado to a meal provides a boost of several vitamins and minerals, including folate, vitamin B6, niacin, riboflavin and pantothenic acid. The superfood also features a good portion of fiber, vitamin K, potassium and magnesium.

That’s exactly why studies show that avocado consumption is associated with better diet and quality nutrient intake.

3. Wild-Caught Salmon

Wild-caught salmon is an excellent source of niacin, vitamin B12, vitamin B6, riboflavin, thiamine, pantothenic acid and folate. In addition to being one of the top vitamin B foods, salmon also contains healthy amounts of selenium, potassium, magnesium, iron and zinc, and it’s a source of heart-healthy fats and protein.

Thanks for its impressive nutrition profile, studies indicate that daily consumption of salmon improves traditional risk predictors of cardiovascular disease in obese participants compared to non-fish eaters.

4. Grass-Fed Beef

Perhaps most known for its conjugated linoleic acid content, grass-fed beef serves as a potential cancer fighter that helps reduce the risk of heart disease and improve blood sugar levels, which has been shown in several studies.

Grass-fed beef is also an excellent vitamin B food that boasts over 70 percent of your recommended daily value for niacin and vitamin B6. It also contains vitamin B12, vitamin B5, thiamine and folate.

5. Organic, Free-Range Chicken

Free-range chicken is a healthy form of protein, with one breast supplying around 52 percent of most people’s daily protein needs. Research proves that consumption of high-quality proteins is essential for optional growth, development and human health.

Chicken also provides over half of your daily needs for niacin and is a great source of vitamin B6, vitamin B12, folic acid and pantothenic acid.

6. Lentils

Lentils have been consumed for thousands of years as a healthy meat substitute that’s rich in protein and essential nutrients. Considered a top “functional food,” lentils provide minerals, polyphenols, fiber and other bioactive compounds.

A cup of cooked lentils boasts over 90 percent of your daily value of folate, plus a good amount of thiamine, vitamin B6, pantothenic acid, niacin and riboflavin.

Lentils are also a great source of fiber, boost heart health and help manage blood sugar levels.

7. Pinto Beans

Pinto beans are rich in polyphenols, which are known for their ability to reduce inflammation and fight oxidative stress. Pinto beans also provide a slew of macronutrients and micronutrients, including protein, fiber and over 200 percent of your daily needs of folate.

Other B vitamins found in pinto beans are thiamine, vitamin B6, riboflavin and niacin.

8. Sunflower Seeds

Sunflower seeds are among the best vitamin B foods because of their thiamine, vitamin B6, folate, niacin and riboflavin content. They’re also excellent sources of vitamin E, manganese, copper and selenium and contain healthy fats and a good amount of dietary fiber.

Eating sunflower seeds can help balance blood sugar levels, combat bone loss and muscle cramps, support thyroid function, and reduce the risk of heart disease. Research suggests that these health benefits are directly related to sunflower seeds nutrition, including its micronutrient and antioxidant content.

9. Almonds

Almonds are rich in fiber, unsaturated fatty acids and protective antioxidants. They provide plant-based protein and can even reduce hunger, making them the perfect healthy snack.

In addition to these benefits, almonds are a great source of riboflavin, niacin and folate, in addition to their vitamin E, manganese, magnesium, phosphorus and calcium content.

Studies have found that consuming almonds can help improve cholesterol levels, control blood sugar levels, aid weight loss and increase nutrient absorption.

10. Eggs

Eating organic, free-range eggs is an easy way to boost your nutrient intake. They contain healthy fats, including omega-3 fatty acids, protein, vitamin A, vitamin E and beta-carotene.

Eggs also provide a whole lot of vitamin B12, folate and riboflavin.

Studies indicate that consuming up to one egg per day is associated with a potentially lower cardiovascular risk. Plus, eggs help you to feel full and can help aid weight loss and boost brain function.

11. Nutritional Yeast

Nutritional yeast is grown on mixtures of cane and beet molasses after the fermentation process. It can be used in soup and sauce recipes to enhance the taste and texture, giving it a somewhat cheesy flavor.

The best thing, however, about nutritional yeast is its impressive nutrition profile. It’s packed with fiber, protein and B vitamins.

Nutritional yeast provides over 100 percent the recommended daily value for thiamine, riboflavin, vitamin B6 and vitamin B12. It’s basically a vitamin B complex in food form!

Add one to two tablespoons of nutritional yeast to a meal and you’ll getting a healthy dose of B vitamins, plus zinc, magnesium and more.

Recipes

Now you’re aware of the best foods rich in vitamin B, but how do you get them into your daily diet? Here are some vitamin B foods recipe ideas to get you started.

Remember, just adding a serving of one or two of these foods goes a long way, as many of them provide almost a full daily dose of these important micronutrients.

• Avocado Deviled Eggs
• Slow Cooker Beef Stew
• Red Lentil Soup
• Salmon Patties

Risks and Side Effects

While it’s important to maintain healthy levels of B vitamins, stick to levels that don’t significantly exceed the recommended daily values. Consuming too much of anything can lead to adverse effects, which may include upset stomach and diarrhea.

Pay attention to serving sizes when eating these vitamin B foods. Some, like avocado and almonds, are higher in calories but provide a nutritional punch, so you only need small amounts.

As always, when adding something new into your diet, take it slow. Give your body time to adjust.

Conclusion

• Why do we need to eat foods with vitamin B? The eight forms of vitamin B are vital for several body functions, including cell health, the growth of red blood cells, healthy energy levels, cognitive function, healthy digestion and proper nerve function.
• You can maintain healthy levels of B vitamins by eating foods that provide the micronutrients naturally. This includes high-quality meats, like grass-fed beef and wild-caught salmon, eggs, almonds, sunflower seeds and nutritional yeast.

The post Best Vitamin B Foods, Plus Their Health Benefits + Recipes appeared first on Dr. Axe.

There are plenty of ways to get proper amounts of vitamin B5 (also known as pantothenic acid) into your diet, and because many people consume B5 vitamin foods frequently, luckily today we don’t see a large percentage of adults suffering from dangerous B5 vitamin deficiency.

What does pantothenic acid do to your body? Studies have shown that this vitamin has roles within the body including:

• converting nutrients from food into energy
• balancing blood sugar
• reducing bad cholesterol
• lowering high blood pressure
• helping prevent nerve damage

The energy that vitamin B5 helps produce is actually what fires neurotransmitters in your brain. These neurotransmitters carry chemical signals throughout the body.

Because of this role, pantothenic acid is crucial for maintaining the health of the nervous system and much more.

What Is Pantothenic Acid?

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is found in all living cells within the body.

Foods that contain B5 vitamin include both plants and animals foods, such as:

• meat and organ meats
• beans and legumes
• sweet potatoes
• certain nuts and seeds
• milk
• eggs

Like the other B vitamins, this essential nutrient plays a role in energy metabolism, acting as a coenzyme to energy-producing chemical reactions. Specifically, it’s involved in the conversion of fats, hormones and carbohydrates from the foods we eat into usable energy that the body utilizes in many ways.

Aside from being critical in manufacturing red blood cells, vitamin B5 helps produce sex and stress-related hormones in the adrenal glands.

It’s also involved in the maintenance of a healthy digestive tract, supporting the immune system in the process. Very importantly, it works with other B vitamins in the “B vitamin complex,” helping the body use other nutrients, such as riboflavin (vitamin B2) and B6, for metabolic support.

Vitamin B5 Benefits

What is B5 vitamin good for? A higher dietary intake of B5 that helps you maintain adequate levels may help defend against a variety of medical conditions.

Below are some of the top benefits and functions of this essential nutrient:

1. Supports Cardiovascular Health

Your body needs pantothenic acid to synthesize cholesterol. A derivative of pantothenic acid is called pantethine, which has been studied for its ability to positively influence heart function, especially by maintaining normal cholesterol levels.

It seems to help protect arteries and prevent dangerous plaque buildup that can possibly lead to a heart attack or stroke.

High serum concentration of LDL cholesterol is a major risk factor for coronary heart disease, and numerous studies have shown that vitamin B5 may help reduce “bad” LDL cholesterol and triglyceride levels in the blood of people with elevated blood fats. At the same time, it helps raise “good” HDL cholesterol.

A daily dose of 900 milligrams of a vitamin B5 has been shown to lower LDL (bad) cholesterol and triglycerides, reducing the risk of cardiovascular disease. Keep in mind that 900 mg is significantly higher than the recommended daily amount of vitamin B5 per day, so this is only done with the supervision of your physician.

In some small studies, it’s also been shown to help lower levels of cholesterol and triglycerides in people with diabetes, although more evidence is needed to prove this.

2. Helps Create Red Blood Cells

One other important vitamin B5 benefit is that it helps the body create red blood cells, which carry oxygen throughout our body.

It’s been shown to enhance the level of hemoglobin in our bodies, which is an ion-containing oxygen-transport protein. This means it beneficial for the prevention and treatment of anemia.

3. Metabolizes Food into Energy

All B vitamins help your body to convert carbohydrates into glucose, which is used as fuel and produces energy. B5 does this by synthesizing an enzyme known as coenzyme A (CoA), which breaks down sugars in the form of glucose for energy. It’s also used to synthesize and metabolize fats and proteins.

B vitamins in general help our bodies use the foods we eat in order to rebuild our tissues, muscles and organs. Because of the role it plays in digestion and nutrient extraction, digestive problems can be a sign of a serious vitamin B5 deficiency.

Regularly eating foods high in pantothenic acid can help keep your metabolism functioning at optimal levels.

4. Maintains Healthy Nerve Function

Vitamin B5 is responsible for helping with nerve function, specifically for creating an important molecule called acetylcholine. The nervous system depends upon acetylcholine. This is the primary chemical that allows your nervous system to communicate back and forth with your organs.

Acetylcholine makes it possible for your brain and spinal cord to send nerve signals to our immune system, heart, lungs, kidneys, spleen, liver and more. It is also used to send nerve signals to muscles, so without enough pantothenic acid, nerve damage and impairment in movement can develop.

This is why one of the primary signs of a serious B vitamin deficiency is muscle impairment and pain, including a condition known as burning feet syndrome. This occurs when a person experiences lack of feeling in the feet along with painful burning, inflammation, and the feeling of ongoing fatigue and weakness.

5. Improves Mental Performance

B vitamins in general are often correlated with improving mental function because they can decrease the risk for many problems, such as brain function illnesses or age-related memory and function loss. Some research even shows that cerebral deficiency in this nutrient may contribute to neurodegeneration, dementia and Alzheimer’s.

Obtaining proper amounts of B vitamins may be able to help prevent memory loss, migraine headaches, chronic brain syndrome, depression, motion sickness, insomnia and even alcohol dependence.

Vitamin B5 is known to regulate neurotransmitters and is essential for synthesis of acetyl-CoA, which helps form myelin that protects cells. Therefore it has the ability to support normal brain function and help us cope with stress, anxiety and depression.

It may also cut down on body fatigue because it balances hormones related to feelings of alertness or fatigue and boosts metabolism.

Physicians sometimes see vitamin B5 deficiencies in people who are chronically stressed. When we are deficient in it we lose our ability to react to stress effectively and show signs of adrenal fatigue.

This can include having trouble sleeping, exercising, coping with problems, mood swings, weight gain or loss, and other stress symptoms.

6. Helps Control the Body’s Stress Response

Pantothenic acid benefits include the ability to cope with stress. In fact, without B vitamins regulating hormones, the body could not survive due to how they support overall adrenal function.

This is why people who are chronically stressed or who are dealing with adrenal fatigue symptoms are highly encouraged to take B vitamin supplements. They can help battle effects of chronic stress and control appetite, energy, mood, temperature and more.

Vitamin B5 is partially responsible for regulating adrenal function and creating the stress hormone cortisol. Studies have shown that pantothenic acid supplementation stimulates the ability of adrenal cells and also helps with normal production of cortisol, which we need to maintain motivation and concentration.

7. Aids Wound Healing

What does vitamin B5 do for your skin? Studies have shown that pantothenic acid can help in treating skin reactions from radiation therapy and may speed up wound and cut healing.

It is also known to delay the appearance of premature aging, like wrinkles and dark spots on the skin — plus it might help reduce symptoms associated with eczema, insect bites and poison ivy.

Data gathered from recent studies suggest that it induces an accelerating effect of the normal healing process due to certain mechanisms that it helps control regarding the improvement in cellular multiplication.

The exact mechanism of how it does this remains unclear, but it is correlated significantly with increasing skin strength, especially after surgery.

8. Relieves Symptoms of Rheumatoid Arthritis

Some early studies suggest that B5 may help with the painful symptoms of rheumatoid arthritis. One study found that people with rheumatoid arthritis may have lower levels in their blood than healthy people. Low levels seems to be associated with the most severe symptoms of arthritis, including painful movements, stiffness and inflammation.

It has been recorded that high doses of pantothenic acid can help with controlling inflammation, stiffness and pain in people suffering from RA. Taking B vitamin complex supplements has been correlated with lower levels of joint pain, enhanced muscle strength, and fewer symptoms associated with muscle or joint fatigue.

9. Aids Immune Function

Vitamin B5 helps create antibodies that the immune system produces in order to defend us against potential threats. These can include environmental and allergic responses, as well as fighting off parasites, bacteria, viruses, the common cold or flu, and toxins.

Studies have shown that higher intake of pantothenic acid can result in a reduction in the proliferation of different harmful parasites and has been shown to inhibit the growth of dangerous bacteria. For example, it can help reduce infection of malaria, a deadly parasite.

It may also help control the body’s stress response, helping keep our immunity higher so we face less chance of becoming sick and run down.

10. Helps Fight Acne and Protect Skin Health

B5 may help reduce the appearance of premature aging, including signs on the skin like wrinkles, dark spots and discolorations. Studies have also shown that it also plays an important role in the pigmentation and growth of hair follicles and may prevent hair from losing its color during the aging process.

What does pantothenic acid do for acne? According to recent studies, people who were given supplements containing B5 were shown to have a reduction in acne outbreaks compared to those who didn’t take the vitamin.

Study results show that pantothenic acid-based dietary supplements in healthy adults with acne facial lesions are effective, safe, well-tolerated and reduced total facial lesion counts.

The results indicate that taking vitamin B5 can help clear area-specific and inflammatory skin acne blemishes while not causing any known side effects. This may be due partially to the role that this nutrient plays in immunity and lowering general bodywide inflammation.

Food Sources (Plus Recipes)

What is the best source of vitamin B5? Here are 11 of the best vitamin B5 foods (percentages below are based on the daily recommended value of 5 percent per adult male or female):

1. Chicken Liver — 3 oz: 8.3 milligrams (83 percent DV)
2. Sunflower Seeds — 3 oz: 6 milligrams (60 percent DV)
3. Avocados — 1 fruit: 2 milligrams (20 percent DV)
4. Portobello Mushrooms — 1 cup sliced: 1.9 milligrams (19 percent DV)
5. Sweet Potatoes — 1 cup cooked: 1.8 milligrams (18 percent DV)
6. Salmon — 3 oz: 1.6 milligrams (16 percent DV)
7. Lentils — 1 cup: 1.3 milligrams (13 percent DV)
8. Corn — 1 cup: 1.2 milligrams (12 percent DV)
9. Sun-dried tomatoes — 1 cup: 1.1 milligrams (11 percent DV)
10. Eggs — 3 oz: 0.9 milligrams (9 percent DV)
11. Cauliflower — 1 cup: 0.7 milligrams (7 percent DV)

Recipes:

To add more vitamin B5 to your diet naturally, try some of these B5 vitamin recipe ideas below:

• As a healthy part to your breakfast, or even as an afternoon snack, try making some Grainless Granola, which contains sunflower seeds, and add it on top of organic greek yogurt.
• For other healthy breakfast or lunch ideas, check out these versatile Egg Recipes, including this one for Turmeric Eggs.
• For lunch, try making these Avocado Bison Burgers or Lamb Burgers.
• If you like salmon, try making these Cilantro Salmon Burgers or this Teriyaki Salmon for dinner.
• For numerous side dish ideas, take a look at all of these various Avocado Recipes, including this Chocolate Avocado Mousse, which you can whip up for a guilt-free dessert.

Supplements and Dosage

How much vitamin B5 should you take daily? According to the National Institutes of Health, the dietary reference intake for vitamin B5/ pantothenic acid is as follows:

Infants:

• 0–6 months, 1.7 mg
• 7–12 months, 1.8 mg

Children:

• 1–3 years, 2 mg
• 4–8 years, 3 mg
• 9–13 years, 4 mg

Adults:

• men and women 14 years and older, 5 mg
• pregnant women, 6 mg
• breastfeeding women, 7 mg

Most often it’s not necessary to supplement with pantothenic acid if someone’s dietary intake is high enough. However, for those who can benefit from extra, supplements are available either containing only pantothenic acid or B5 in combination with other B-complex vitamins.

You’ll find that most multivitamins provide enough of all needed B vitamins. The amount of pantothenic acid in dietary supplements typically ranges from about 10 mg in multivitamins up to very high doses of about 1,000 mg in some supplements, but it’s best to contact your doctor before taking such high amounts.

Deficiency Symptoms

Since B5 occurs in almost all foods, a deficiency is very rare in Western developed nations where people are uncommonly malnourished and not acquiring enough calories daily. However, deficiency may occur in combination with deficiencies of other B vitamins.

 Symptoms of a vitamin B5 deficiency may include:

• fatigue
• depression
• irritability
• insomnia
• stomach pains
• vomiting
• burning feet
• upper respiratory infections
• muscle cramps

People at a greater risk of developing a deficiency include:

• alcoholics
• women on oral contraceptives/birth control pills
• people with severe malnutrition
• people with impaired absorption of vitamins and minerals due to certain medications or intestinal disorders

Risks and Side Effects

What are the side effects of pantothenic acid? While taking it is generally very safe when consumed in appropriate amounts, larger portions may lead to side effects such as diarrhea or even increase your risk of bleeding.

If you are pregnant or breastfeeding, do not exceed the recommended amount of six milligrams per day because it may not be safe.

You also do not want to take dexpanthenol, a derivative of pantothenic acid that is used for patients with hemophilia and gastrointestinal blockage. This medication may extend the time it takes for bleeding to stop.

Some studies also show that pantothenic acid may increase the effects of a group of drugs called cholinesterase inhibitors, which are used to treat Alzheimer’s disease. Because taking these medications and B5 together may lead to severe side effects, be sure to take these two together only under your physician’s supervision.

Certain sources also show that B5 may interfere with the absorption and effectiveness of the antibiotic tetracycline. You should take B vitamins at different times from tetracycline when you are completing an antibiotic prescription.

Conclusion

• Vitamin B5, also known as pantothenic acid, is a water-soluble nutrient that is found in all living cells within the body, as well as plants and animals foods, such as meat, organ meat, beans and legumes, certain nuts and seeds, sweet potatoes, milk, and eggs.
• The National Institutes of Health recommends a dietary reference intake between two and four milligrams per day for children and between five and seven milligrams per day for adults.
• B5 is needed to convert foods into energy, support nerve and metabolic functions, and for maintenance of cardiovascular and brain health.
• A dietary intake that helps you maintain adequate levels can help defend against medical conditions including high cholesterol, anemia, side effects of stress, cognitive issues and slow healing wounds.

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