The phrase “you are what you eat” is halfway accurate. The real truth is: You are what you digest. Therefore, are digestive enzymes key to better digestion, gut health and nutrient absorption?

Surprising as it may seem, up until relatively recently, little was known about how your digestive system actually works. Today, there’s a growing incidence of illnesses that, when traced back to the source, appear to be linked to nutrient malabsorption due to a lack of digestive enzymes.

Why are enzymes for digestion important in avoiding illness? Essentially, they help break down larger molecules into more easily absorbed particles that the body can actually use to survive and thrive.

So do digestive enzymes really work? Why are they important? And what are the most effective digestive enzymes? Here’s what you need to know.

What Are Digestive Enzymes?

Digestive enzymes are a group of enzymes used by the body to break down macronutrients — such as carbohydrates, fats and proteins — into their individual components to ensure proper digestion and absorption of nutrients. Older adults and people with certain health conditions and digestive problems often lack in the key digestive enzymes needed by the body.

What are the main digestive enzymes? They are split into three main classes:

1. Proteolytic enzymes that are needed to metabolize proteins.
2. Lipases needed to digest fats.
3. Amylases needed to break down carbohydrates.

Below is an overview of the six-step digestive process, starting with chewing, that triggers digestive enzymes secretion in your digestive tract:

1. Salivary amylase released in the mouth is the first digestive enzyme to assist in digestion of molecules, and that process continues after food enters the stomach.
2. The parietal cells of the stomach are then triggered into releasing acids, pepsin and other enzymes, including gastric amylase, and the process of degrading the partially digested food into chyme (a semifluid mass of partly digested food) begins. 
3. Stomach acid also has the effect of neutralizing the salivary amylase, allowing gastric amylase to take over.
4. After an hour or so, the chyme is propelled into the duodenum, where acidity triggers the release of the hormone secretin.
5. That, in turn, notifies the pancreas to release hormones, bicarbonate, bile and numerous pancreatic enzymes, of which the most relevant are lipase, trypsin, amylase and nuclease.
6. The bicarbonate changes the acidity of the chyme from acid to alkaline, which has the effect of not only allowing the enzymes to degrade food, but also killing bacteria that are not capable of surviving in the acid environment.

At this point, for people without digestive enzyme insufficiency (lack of digestive enzymes), most of the work is done. For others, supplementation is needed and helps this process along.

Best Types

So what are the best digestive enzymes? Each type of digestive enzyme plays a specific role in the digestion and absorption of nutrients in the body.

Here are 10 of the best digestive enzymes, plus how each one functions in the body:

1. Amylase: Found primarily in the saliva, amylase helps break down starches into simple sugars to facilitate digestion.
2. Alpha-galactosidase: Needed to break down starchy, hard-to-digest foods, including gas-causing ingredients like beans, broccoli, Brussels sprouts and cabbage.
3. Cellulase: Responsible for the digestion of cellulose, a type of fiber found in the cell wall of many types of plants.
4. Glucoamylase: Helps break the bonds of common dietary starches to help form simple carbohydrates.
5. Invertase: Aids in the hydrolysis of sucrose, or table sugar, into fructose and glucose.
6. Lactase: Catalyzes the breakdown of lactose, which is a type of sugar found in milk and milk products.
7. Lipase: An enzyme produced by the pancreas that helps your body digest and absorb fats.
8. Peptidase: Responsible for splitting peptide protein chains into individual amino acids.
9. Phytase: Facilitates the digestion of phytic acid, which is a natural compound found in plant seeds as well as nuts, whole grains and legumes.
10. Protease: Helps break long chains of proteins into smaller units known as amino acids.

Benefits

1. Boost Nutrient Absorption

Even if you follow a healthy, well-rounded diet, it’s unlikely to make much of an impact if your body is unable to properly extract the nutrients from your food.

Digestive enzymes can help enhance nutrient absorption by supplying your body with the enzymes it needs to fully break down what you put on your plate. Not only can this help prevent nutritional deficiencies, but it may also potentially help boost energy levels, enhance immune function and optimize overall health.

2. Support Digestive Health

One of the top digestive enzymes benefits is its ability to support digestive health by keeping your gastrointestinal system running smoothly. It may also aid in the treatment of common issues like leaky gut. Leaky gut is a condition characterized by decreased intestinal permeability, resulting in increased inflammation as particles and toxins flow from the intestines into the bloodstream.

Supplementing with some of the best digestive enzymes for leaky gut could help optimize nutrient digestion to decrease inflammation and irritation of the gut lining. This can preserve intestinal permeability to prevent symptoms.

3. Prevent Gas and Bloating

Certain enzymes like alpha-galactosidase, lactase and cellulase are often considered some of the best digestive enzymes for IBS as well as the best digestive enzymes for gas, bloating and stomach pain. All three types help break down specific foods that are difficult for many to digest, including legumes, fiber-rich veggies and dairy products.

If you commonly experience adverse side effects after consuming these foods, taking a digestive enzyme may be a good option to decrease bloating and gas.

4. May Reduce Symptoms of Acid Reflux

Gastroesophageal reflux disease, also known as GERD, is a common condition that often causes symptoms like acid reflux, heartburn and regurgitation. Digestive enzymes can help speed up the emptying of the stomach, which could prevent the backsplash of acid into the esophagus to reduce acid reflux.

Although there is limited research available on the effectiveness of digestive enzymes for acid reflux, it may be a beneficial addition to your routine alongside diet and lifestyle modifications.

Who Needs Digestive Enzymes?

People who experience symptoms like bloating, gas, abdominal pain and fatigue due to undigested foods may benefit from a digestive enzymes supplement. Other signs that you might lack digestive enzymes include:

• Acid reflux
• Dyspepsia (pain or an uncomfortable feeling in the upper middle part of your stomach area)
• Cravings for certain foods
• Thyroid problems
• Heartburn, indigestion or burping 
• Hair that is thinning or falling out
• Dry or lackluster skin
• Trouble concentrating or brain fog
• Morning fatigue
• Trouble sleeping well
• Arthritis or joint pain
• Muscle weakness or feeling too tired to exercise
• Mood swings, depression or irritability
• Headaches or migraines
• Worsened PMS

People with the following health conditions can likely experience some relief from taking a digestive enzyme supplement:

1. Digestive Diseases

If you have any type of digestive disease — such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation — then digestive enzymes may be able to help.

They can help take stress off of the digestive organs and decrease symptoms like abdominal pain and bloating that are associated with gastrointestinal disease.

2. Age-Related Enzyme Insufficiency

As we age, the acidity of our stomach acid becomes more alkaline, and this can prevent enough pancreatic secretions from being released.

Concurrent illnesses aside, as we age there’s increasing suspicion that digestive problems may result from either low stomach acid or digestive enzyme insufficiency, which are thought to be common causes of acid reflux. 

3. Hypochlorhydria

Hypochlorhydria (having too little stomach acid) makes it hard for minerals, vitamins and nutrients to be “cleaved” or released from food while in the GI tract, and if this action fails, then nutritional insufficiency is usually the result.

4. Liver Disease and Other Enzyme-Related Illnesses

Anyone with liver disease should be suspected as having a concurrent enzyme insufficiency. One of the more common conditions is known as alpha-1 antitrypsin deficiency, a genetic disorder that affects roughly one in 1,500 people worldwide.

Symptoms that may be experienced include unintentional weight loss, recurring respiratory infections, fatigue and rapid heartbeats.

There illnesses (that may at first diagnosis appear unrelated to low digestive enzymes production) include:

• Crohn’s disease 
• Iron deficiency or vitamin B12 deficiency 
• Vitamin D deficiency 

Other symptomatic indicators of enzymatic insufficiency are:

• Stool changes — If the stool is pale and floats in the toilet bowl or if it’s greasy or fatty.
• Gastrointestinal complaints — Stomach distention and diarrhea, especially around an hour after eating. Flatulence and indigestion are also indicative.

5. Pancreatic Insufficiency

Pancreatic insufficiency is the inability of the pancreas to secrete the enzymes needed for digestion. This is a common problem among people with pancreatic cancer.

Prescription pancreatic enzyme products (also called called replacement therapy) may be used in patients with pancreatic cancer, chronic pancreatitis, cystic fibrosis and after surgery on the gut to help promote healing.

Natural Sources (Foods)

Many raw plants, such as raw fruits and vegetables, contain enzymes that aid in their digestion.

Raw fruits and vegetables grown in nutrient-rich soils are the best natural sources of digestive enzymes, so make sure to buy more of these when you shop for groceries:

• Pineapple
• Papaya
• Kiwi
• Kefir and yogurt
• Bananas
• Mango
• Miso, soy sauce and tempeh (fermented soy products)
• Sauerkraut and kimchi
• Avocado
• Bee pollen
• Apple cider vinegar
• Raw honey

Digestive enzyme supplements are derived mostly from three sources:

• Fruit-sourced — usually pineapple– or papaya-based. Bromelain is an enzyme derived from pineapple that breaks down a broad spectrum of proteins, has anti-inflammatory properties and can withstand a broad pH (acidic/alkaline) range. Papain is another enzyme that’s derived from raw papaya and works well to support the breakdown of small and large proteins.
• Animal-sourced — including pancreatin sourced from ox or hog. 
• Plant-sourced — derived from probiotics, yeast and fungi.

Supplements

Because proteins, sugars, starches and fats all require specific types of enzymes, it’s best to take a supplement that covers all the bases.

Many experts feel that the best digestive enzymes in supplement form are those that contain a full-spectrum blend intended for general digestive improvement. Look for a supplement that includes a variety of enzymes, including some of the following (price may vary depending on the supplement you purchase):

• Alpha-galactosidase (this is the enzyme found in Beano®, derived from Aspergillus niger, which is said to help with carbohydrate digestion)
• Amylase (produced by the salivary glands)
• Cellulase
• Glucoamylase
• Invertase
• Lactase
• Lipase
• Malt diastase
• Protease (or acid proteases)
• Peptidase
• Beta-glucanase
• Pectinase
• Phytase

Here are some tips for purchasing digestive enzymes based on your symptoms and current health:

• If you have gallbladder issues and are looking for a gallbladder natural treatment, purchase one with more lipase and bile salts.
• Where you see betaine HCL listed as a product ingredient, make sure pepsin is also included.
• Others contain lactase, which until recently was only available as an individual product. This enzyme is designed to assist those with specific issues relating to sugar absorption from dairy products.
• Consider a supplement that contains protease, which helps with protein digestion, if you have an autoimmune or inflammatory condition.
• Choose a blend with herbs, such as peppermint and ginger, that also support digestion.
• Also, because some people need more pancreatic enzymes than others, you need to bear in mind the level of each is dependent on your needs. Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes.

Are vegan digestive enzymes supplements available?

Some products contain only plant-based enzymes, which are aimed at vegetarians and vegans. These usually at least contain bromelain derived from the pineapple, and many include papain enzyme from the papaya.

Products designed specifically for vegans usually contain pancreatin derived from Aspergillus niger. This is a fungus-based, fermented product rather than an enzyme sourced from ox or hog bile, which is the usual source.

In addition, some have complementary herbs and spices. Amla (gooseberry) extract — which isn’t an enzyme, but an herbal remedy from Ayurveda medicine taken for general well-being — is often included. It’s believed to work in synergy with the other compounds.

When should you take digestive enzymes?

For optimal results, take digestive enzymes about 10 minutes before each meal or with your first bite. Protease supplements can be taken in between meals in addition to digestive enzymes with meals.

Start by taking enzymes with about two meals per day, and adjust your dosage as needed as the days move on.

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

Yes. Take enzymes before a meal and probiotics after or between.

It’s also beneficial to get probiotics from fermented foods like yogurt, kefir, kimchi or sauerkraut. Probiotics can help restore balance to the gut microbiome and further aid in digestion, while also curbing symptoms like gas and bloating.

Risks and Side Effects

Can digestive enzymes be harmful? Depending on your health condition, your healthcare professional can determine which are the safest and best digestive enzymes for you to take. If you have a history of liver or gallbladder disease, or ulcers, then consult your healthcare professional before taking supplements.

What are potential digestive enzymes side effects? While they are generally well-tolerated and helpful, side effects can sometimes include:

• nausea
• diarrhea
• abdominal cramping
• gas
• headache
• swelling
• dizziness
• changes in blood sugar
• allergic reactions
• abnormal feces

If you suffer these symptoms, don’t continue to take them, and consult with your healthcare professional.

You’re most likely to deal with digestive enzymes side effects if you take a very high dose and ignore dosage recommendations, so always read product labels carefully.

Conclusion

• Digestive enzymes help us digest foods by breaking down large macromolecules into smaller molecules that our guts are capable of absorbing.
• Digestive enzymes are split into three classes: proteolytic enzymes, lipases and amylases, which all metabolize different macronutrients.
• People who can benefit from taking digestive enzyme supplements include those with inflammatory bowel disease, IBS, low stomach acid (hypochlorhydria), enzyme insufficiency, pancreatic insufficiency, autoimmune diseases, constipation, diarrhea and bloating.
• Digestive enzyme supplement sources include fruits (especially pineapple and papaya), animals like ox or hog, and plant sources like probiotics, yeast and fungi. It’s best to get a supplement that covers all the bases (a full-spectrum enzyme blend).
• Foods that can continue to provide you with natural digestive enzymes include pineapple, papaya, kiwi, fermented dairy, mango, miso, sauerkraut, kimchi, avocado, bee pollen, apple cider vinegar and raw honey.

The post Digestive Enzymes: Benefits for Nutrient Deficiencies & Gut Health appeared first on Dr. Axe.

By now, most people are well-aware that foods rich in dietary fiber and probiotic foods offer a long list of benefits and are essential to overall health. Nonetheless, prebiotics are still largely under-appreciated and often lacking in the typical American diet.

Unfortunately, this can result in serious issues like indigestion, inflammation, impaired immunity, weight gain and possibly even an increased risk for many chronic conditions.

Are prebiotics better than probiotics? Ideally you should get both. While probiotic foods play a key role in gut health and overall well-being, prebiotics help “feed” the probiotics to bump up the health benefits even more.

As explained more below, prebiotics and probiotics together amplify the incredible health-promoting properties of these powerful ingredients.

What Are Prebiotics?

By definition, prebiotics are non-digestible fiber compounds that are degraded by gut microbiota. What do prebiotics do? Just like other high-fiber foods, prebiotic compounds pass through the upper part of the gastrointestinal tract and remain undigested because the human body can’t fully break them down. Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora.

Today, when researchers refer to “fiber,” they’re speaking about not just one substance, but a whole group of different chemical compounds found in foods. Prebiotics are best known as types of dietary fibers called fructooligosaccharides, inulin and galactooligosaccharides.

Originally, prebiotics weren’t classified as prebiotic fiber compounds, but recent research has shown us that these compounds behave the same way as other forms of fiber. Today, prebiotic carbohydrates that have been evaluated in humans largely consist of fructans and galactans, both of which are fermented by anaerobic bacteria in the large intestine.

Certain foods function as natural prebiotics. Some examples of foods high in prebiotics include chicory root, dandelion greens, leeks and garlic.

What are the benefits of prebiotics? Upping your intake of prebiotics has been linked in studies to a long list of powerful benefits, including lower risk for cardiovascular disease, better gut health, lower stress response. better hormonal balance, higher immune function, lower risk for weight gain and lower inflammation.

Prebiotics vs. Probiotics vs. Postbiotics

What is the difference between prebiotics and probiotics? While prebiotics are substances that are fermented by the beneficial bacteria in the gut and used as a source of fuel to help enhance gut flora health, probiotics are defined as live microorganisms that can confer health benefits to the host, ranging from improved immunity to better brain function.

Postbiotics, meanwhile, are the byproducts of bacterial fermentation in the colon. To break down all the scientific jargon and put it simply: Prebiotics “feed” the probiotics, or beneficial bacteria in your gut, and end up producing a byproduct called postbiotics.

When it comes to supplementing, which is best: probiotics or prebiotics? All three boast an extensive array of health benefits and work together to boost both digestive and overall health. One is not necessarily “best,” since they work together to optimize things like nutrient absorption, appetite control, immune function, etc.

Benefits

1. Work with Probiotics to Improve Overall Health

As prebiotics make their way through the stomach without being broken down by either gastric acids or digestive enzymes, they bring about positive changes in the digestive tract and organs. Essentially, prebiotic compounds become nutrient sources, or “fuel,” for the beneficial bacteria housed within your gut.

Prebiotics work together with probiotics (selectively fermented ingredients that produce gut-friendly bacteria) to allow specific changes to take place, both in the composition and activity of the gastrointestinal system. They play a fundamental role in preserving health by maintaining balance and diversity of intestinal bacteria, especially by increasing the presence of “good bacteria,” such as Lactobacilli and Bifidobacteria.

Because the health of the gut is closely tied to many other bodily functions, prebiotics and probiotics together are important for battling inflammation and lowering overall disease risk.

2. Better Gut Health and Improved Digestion

Prebiotics work to stimulate the growth of beneficial bacteria that colonize our gut microflora. Since they act like food for probiotics, prebiotic compounds help balance harmful bacteria and toxins living in the digestive tract.

This has numerous health implications, including improving digestion. Research shows that higher intakes of prebiotics foods can increase numerous probiotic microorganisms, including Lactobacillus rhamnosus GG, L. reuteri, bifidobacteria, and certain strains of L. casei or the L. acidophilus-group.

The beneficial bacteria in your gut uses the indigestible fiber content from the foods that you eat as a source for their own survival. As your gut bacteria metabolize otherwise non-digestible fibers from foods, they produce short-chain fatty acids, which are compounds that boast a wide range of benefits.

One of these beneficial fatty acids is called butyric acid, which improves the health of the intestinal lining. Studies suggest that short-chain fatty acids also help regulate electrolyte levels in the body to promote proper digestion, support regularity, and relieve digestive issues like diarrhea and constipation.

Changes in the gut microbiota composition are classically considered as one of the many factors involved in the development of either inflammatory bowel disease or irritable bowel syndrome. A 2012 report published in the Journal of Nutrition reported that prebiotics, along with probiotics, can help treat many digestive problems, including diarrhea (especially after taking antibiotics), certain intestinal infections and chronic disorders, like Crohn’s disease and ulcerative colitis, symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease and leaky gut.

3. Enhanced Immune Function

Many human studies have demonstrated that consuming prebiotic foods can result in significant changes in the composition of the gut microbiome that help improve immunity. This “prebiotic effect” has been associated with improvements in biomarkers and activities of the immune system, including reduced levels of certain cancer-promoting enzymes and bacterial metabolites in the gut.

According to a report in the British Journal of Nutrition, prebiotics can help improve stool frequency and consistency, reduce the risk of gastroenteritis and infections, enhance overall health, and decrease the incidence allergy symptoms. Prebiotics and probiotics also help boost immunity by improving nutrient absorption and lowering the pH in the gut to block the growth of potential pathogens and harmful bacteria.

Prebiotics may help enhance immunity by providing fuel for your gut bacteria. This could be beneficial in the treatment of a wide range of conditions, including viral infections, allergies, eczema and intestinal disorders. Plus, some studies have even reported a reduction in the incidence of tumors and cancer cells after eating foods high in prebiotics.

4. Lower Inflammation

Prebiotics can help lower inflammation, which is believed to be one of the root causes of many chronic diseases, including our nation’s No. 1 killer: heart disease. In fact, people consuming more prebiotics and fiber tend to have healthier cholesterol levels and lower risk markers for cardiovascular diseases.

Inflammation is also thought to contribute to many other chronic conditions as well, including diabetes, cancer and even obesity. Interestingly enough, it’s believed that prebiotics and probiotics contribute to improvements in metabolic processes that are tied to both obesity and type 2 diabetes.

Research also shows that a healthier gut environment can turn off autoimmune reactions, help the body metabolize nutrients more efficiently, and modulate immune functions that control how and where the body stores fats (including in the arteries).

5. Reduced Risk of Heart Disease

There’s evidence that consuming foods high in prebiotics can reduce glycation, which increases free radicals, triggers inflammation and lowers insulin resistance, all of which can contribute to heart disease.

Prebiotics have cholesterol-lowering properties, which can aid in the prevention of heart disease as well as autoimmune disorders like arthritis. They can also balance the body’s electrolyte and mineral levels, including potassium and sodium, which are responsible for controlling blood pressure.

6. Aid in Weight Loss

Do prebiotics help with weight loss? Data from both human and animal studies suggest there’s a connection between taking prebiotics and weight loss. Research notes there are beneficial effects of particular prebiotics on energy homeostasis and potentially increased weight loss.

Higher intakes of all types of fiber are, in fact, linked to lower body weight and protection against obesity. An animal study published in the British Journal of Nutrition found that prebiotic foods promote a feeling of fullness, prevent obesity and spur weight loss. Their effects on hormone levels are related to appetite regulation, with studies showing that animals given prebiotics produce less ghrelin, which is the the hormone responsible for stimulating hunger.

6. Protect Bone Health

A study published in the Journal of Nutrition found that prebiotics enhance the absorption of minerals in the body, including magnesium, possibly iron and calcium. All of these are crucial for retaining strong bone bones and preventing fractures or osteoporosis.

In one study, just eight grams of prebiotics a day was shown to have a big effect on the uptake of calcium in the body that led to an increase in bone density.

7. Regulate Hormone Levels and Mood

Research regarding the “gut-brain connection” is still in its infancy, but it’s becoming clear that mood-related disorders like anxiety or depression are closely linked to gut health. Research suggests that your mood and hormonal balance are affected by a combination of factors that most definitely includes the state of the bacterial inhabitants living inside of your body.

Your gut helps absorb and metabolize nutrients from the foods you eat that ultimately are used to support neurotransmitter functions that create the hormones (like serotonin) that control your mood and help relieve stress.

The final straw in triggering a mood-related disorder might be a series of misfiring neurotransmitters in parts of the brain that control fear and other emotions. These transmissions partly depend on the health of the human microbiome, so when the balance of gut bacteria isn’t working right, other biological pathways, including hormonal, immunological or neuronal, won’t work right either.

Recent studies have demonstrated that prebiotics have significant neurobiological effects in the human brain, including lowering cortisol levels and the body’s stress response.

For example, a 2015 study published in Psychopharmacology explored the effects of two prebiotics on the secretion of the stress hormone cortisol and emotional processing in healthy adult volunteers. After volunteers received one of two prebiotics or a placebo daily for three weeks, the group receiving prebiotics showed positive changes in levels of cortisol, suggesting that it may be beneficial in the treatment of stress-related disorders.

Prebiotic Foods

What foods are prebiotics? While probiotics are typically found in cultured and fermented foods like yogurt, kefir, kimchi and kombucha, prebiotics are typically found in certain vegetables (especially when eaten raw), whole grains and sources of resistant starch, such as under-ripe bananas.

A few of the best prebiotic foods that you can add to your diet include acacia gum, raw chicory root, raw Jerusalem artichoke, raw garlic, raw leeks, raw or cooked onions, raw jicama, raw asparagus, quinoa, under-ripe bananas and yacon syrup.

Some other sources include apples with skin and foods that contain isolated carbohydrates (oligosaccharides such as galactooligosaccharides and transgalactooligosaccharides), such as raw honey, wheat dextrin, psyllium husk, whole-grain wheat, barley, oatmeal and whole-grain corn.

Supplements and Dosage Recommendations

Some prebiotics are added to some foods artificially and can often be found as dietary supplements. The best prebiotics come from whole food sources and foods containing prebiotics, like raw chicory root or onions. Not only do these foods supply a concentrated amount of prebiotics, but they are also rich in other important vitamins, minerals and antioxidants that can help optimize your health.

Focus on eating plenty of fiber-rich foods, aiming to get 25 to 30 grams of fiber each day from a variety of whole foods.

That said, if you’re unable to meet your needs through food alone, you may want to consider prebiotics and probiotics supplements. Look for a supplement that contains real prebiotics instead of compounds with prebiotic-like effects, and be sure to buy from a reputable retailer with high-quality standards as well.

Additionally, it’s important to stick to the recommended dosage to avoid adverse symptoms and gastrointestinal problems. You may also want to start with a low dose and gradually increase your intake to assess your tolerance and minimize the risk of side effects.

Prebiotics and probiotics can be taken at the same time, or use a supplement that combines both (along with postbiotics). Ideally, take them daily around at the same time each day in order to establish a consistent routine.

How long do prebiotics take to work? This really depends on the individual. Like other dietary changes, you may notice some benefits within several days or need to be consistent for several weeks before experiencing changes like improved digestion.

Risks, Side Effects and Interactions

Are prebiotics safe? Yes, but because prebiotics are fermented in the gut, increasing your intake of prebiotics too quickly may lead to some side effects. Possible prebiotic side effects can include abdominal pain, gas, bloating and diarrhea.

Starting with a small amount and increasing gradually is the best way to assess your tolerance and sidestep negative symptoms. If you have IBS, SIBO (small intestinal bacterial overgrowth) or FODMAPs intolerance, then be careful about consuming lots of prebiotics, since this may trigger symptoms.

Additionally, be sure to increase your water intake as well. Fiber-rich foods like prebiotics can absorb water in the colon, which can slow down digestion and cause adverse side effects like dehydration.

Staying well-hydrated while eating plenty of prebiotics can help prevent constipation and promote regularity to keep your digestive tract running smoothly.

Are prebiotics for kids safe? Generally speaking, prebiotics and probiotics are safe for kids, unless your child has a compromised immune system, cancer or is a premature infant. Some experts believe that for children, it’s generally better to get probiotics and prebiotics through foods instead of supplements.

Some studies have found that eating fibrous foods helps children regulate their appetite and lowers risk for obesity. If you’re unsure of whether your child can tolerate these types of supplements, when in doubt talk to your family’s pediatrician.

Final Thoughts

• What are prebiotics? They’re non-digestible fiber compounds that pass through the upper part of the gastrointestinal tract and end up in the colon, where they’re fermented by the gut microflora
• Benefits of prebiotics include better gut health and improved digestion, enhanced immune function, lower inflammation, reduced risk of heart disease, aid in weight loss, protect bone health, and regulate hormone levels and mood.
• Foods with prebiotics include many fruits, vegetables and whole grains, such as under-ripe bananas, raw garlic, onions and acacia gum. They can be found in supplement form as well.

The post Prebiotic Benefits for the Gut, Plus How They Work with Probiotics appeared first on Dr. Axe.

Most people have never even heard of GABA, let alone know what it does in the body. However, for those suffering from anxiety or insomnia, this important neurotransmitter can be the key to reducing symptoms.

In fact, many medications that are used to treat these conditions function by boosting the activity of this neurotransmitter in the brain. Benzodiazepines, for example, are a class of anti-anxiety drugs that work by enhancing the activity of GABA receptors to calm the nerves and alleviate anxiety.

Sleeping medications like Ambien also act by increasing the activity of GABA, resulting in a sedative effect that can relieve insomnia.

The significance of this key neurotransmitter has been recognized only in recent years, but it is now suspected to play a role in a multitude of health conditions, including ADHD, insomnia, depression, anxiety, inflammation and premenstrual syndrome.

It may also increase levels of human growth hormone, an important hormone that can reduce the risk of heart disease, increase muscle strength and kick up weight loss.

Fortunately, you can increase your levels of this crucial neurotransmitter naturally by either using a supplement or increasing levels of other natural compounds that directly affect its synthesis.

What Is GABA?

Gamma-aminobutyric acid, also known as GABA, is a neurotransmitter that helps send messages between the brain and the nervous system. It is produced in the brain from glutamate. This process is catalyzed by the active form of vitamin B6 and the enzyme glutamate decarboxylase (GAD).

Its main function is to reduce the activity of nerve cells in the nervous system. A good amount of emerging research has found that it could play a role in many conditions, including depression, anxiety and stress.

Gamma-aminobutyric acid is thought to have a natural calming effect and is believed to reduce feelings of of anxiety and fear by decreasing neuronal excitability. It is often used as a natural supplement to promote sleep, improve mood and ease premenstrual symptoms.

While its significance has only been recognized in recent years, GABA was first discovered in the tissues in 1910 and was found in the brain of mammals around 1950 when interest in its potential impact as a neurotransmitter began to peak. However, researchers believed that it did not meet the criteria to be categorized as a neurotransmitter for some time. Instead, scientists believed that it was more of a depressant than a true neurotransmitter.

It wasn’t until 1968 that they found definitive proof that it could be classified as a true neurotransmitter. In the following decades, GABA became the subject of a substantial amount of research trying to understand its role in the body.

Today, we are just beginning to scrape the surface in uncovering the potential effects of this vital neurotransmitter and how it can affect many aspects of health, from improving sleep to regulating feelings like anxiety and fear. As research continues, we have started to learn more about just how important this neurotransmitter may be.

Benefits

1. Relieves Anxiety

One of the main functions of GABA is to reduce nerve excitability, which could be linked to feelings of anxiety and fear. This is because it has a calming effect and is often used as a natural remedy for anxiety. In fact, certain anxiety disorders have even been associated with decreased levels of GABA.

A study in the American Journal of Psychiatry found that those with panic disorder, a type of anxiety disorder characterized by recurring panic attacks, had an impaired GABA response. Another study from the Columbia University College of Physicians and Surgeons’ Department of Psychiatry showed that those with panic disorder and a family history of mood and anxiety disorders had decreased brain concentrations of GABA.

In addition to GABA, there are many other natural remedies for anxiety available, such as meditation, essential oils or valerian root, an herb that helps increase levels of GABA to inhibit nerve activity.

2. Improves Sleep

Insomnia is a condition characterized by difficulty falling asleep that may affect up an estimated 30 percent of adults worldwide. GABA has a calming, sedative effect and may be able to help naturally induce sleep by reducing nerve excitability.

One 2015 study found that taking GABA helped participants fall asleep quickly, shortening the amount of time it took to fall asleep by an average of five minutes. Additionally, those with insomnia may actually have lower levels of GABA. A 2008 study in the journal Sleep found that patients with insomnia had 30 percent lower levels compared to a control group.

Besides using GABA for sleep, maintaining a regular sleep schedule, limiting your caffeine intake and taking magnesium to help promote GABA function can all also encourage better sleep.

3. Reduces Depression

In addition to preventing anxiety and regulating sleep, the GABA neurotransmitter is also thought to play a central role in depression. Research has found that people with depression tend to have lower levels of GABA than those without depression.

GABA levels may also increase after depression is treated. One study from the Department of Psychiatry at the Yale University School of Medicine showed that patients who underwent electroconvulsive therapy for their depression exhibited increased levels of GABA following treatment. Thanks to its antidepressant effect, GABA may be a good alternative to traditional treatments for depression.

Other natural remedies for depression include modifying your diet, getting in plenty of exercise and making sure you’re meeting your vitamin D needs.

4. Relieves Symptoms of PMS

Premenstrual syndrome, or PMS, is a group of symptoms like mood swings, fatigue and food cravings that occur in women between ovulation and the start of menstrual bleeding. Studies show that GABA levels are disrupted by menstruation and may decline across the menstrual cycle.

This neurotransmitter may be able to help provide relief from symptoms of PMS. For example, some studies have suggested that it could act as an a natural pain reliever while others have noted that it could be involved in the mechanism of menstrual cramps.

Chasteberry, vitamin B6 and magnesium are also natural remedies for PMS that can help balance hormones and reduce symptoms.

5. Decreases Inflammation

Although inflammation is a normal response triggered by the immune system as a result of illness or injury, chronic inflammation can contribute to diseases like cancer, heart disease and even arthritis. Some research has found that GABA could help decrease inflammation and may be useful in the treatment of these conditions.

An animal study from UCLA, for instance, found that supplementing mice with GABA reduced the risk of developing rheumatoid arthritis and decreased symptoms for those that did. Another review in the Journal of Neuroinflammation suggested that GABA could reduce the activity of a pathway that triggers joint inflammation.

Filling your diet with anti-inflammatory foods can also help lower inflammation. Leafy green vegetables, berries, salmon and walnuts are all inflammation-busting foods that can be useful in addition to GABA.

6. Improves Focus in Attention Deficit Hyperactivity Disorder

Attention deficit hyperactivity disorder, commonly known as ADHD, is a condition that affects both children and adults and can cause symptoms like limited attention, impulsivity and hyperactivity. GABA is sometimes used to improve focus and decrease symptoms in individuals who have attention deficit hyperactivity disorder.

A 2012 study out of the Johns Hopkins University School of Medicine compared concentrations of GABA in children with and without ADHD and found that children with ADHD had reduced concentrations in the brain. Another study showed that lower levels of GABA were associated with more impulsivity and less inhibition.

Taking a GABA supplement, alone or in conjunction with traditional treatments, may help lessen symptoms of ADD and ADHD naturally. Following an ADHD diet and using other natural remedies for ADHD may also be effective in helping to reduce symptoms.

7. Increases Levels of Growth Hormone

Human growth hormone is a hormone produced in the pituitary gland that comes with benefits like increased muscle strength, a lower risk of heart disease, improved body composition and stronger bones. A deficiency in this essential hormone can lead to symptoms like delayed puberty and slowed growth in children as well as depression, sexual dysfunction, insulin resistance and an increased risk of heart disease in adults.

Studies show that supplementation with GABA may increase levels of human growth hormone. A 2008 study supplemented 11 men with either three grams of GABA or a placebo, which was followed by rest or resistance training. Following supplementation with GABA, participants saw up to a 400 percent increase in levels of human growth hormone.

High-intensity exercise along with other supplements, such as L-glutamine and L-arginine, can also help naturally increase levels of growth hormone.

Risks and Side Effects

GABA is safe for most people and can be used with minimal side effects. However, some people may want to limit or avoid its use.

If you are pregnant or breastfeeding, you should not take a GABA supplement as its effects have not been studied in these individuals. Additionally, if you’re already taking medications for depression, anxiety or insomnia, you may want to talk to your doctor before starting supplementation as it could interfere with or alter the activity of these medications.

Some people have also reported that high doses can actually increase anxiety or depressive episodes. Additionally, if you have any other negative symptoms like skin tingling or flushing, discontinue use and talk to your health care practitioner.

Dosage Recommendations

Pure GABA supplements are available at health shops, pharmacies and online. You can also find supplements that combine GABA with other anxiety-reducing compounds in most pharmacies as well.

Doses can vary based on age, sex and weight. Before starting supplementation, it’s best to talk to your healthcare professional and determine if it’s right for you as well as how much you should take.

The typical dosage for general stress relief is around 750–800 milligrams daily, divided up into three to four doses over the course of the day.

For anxiety, some recommend taking between 250 milligrams to 650 milligrams three times daily, for a total of 750–1,950 milligrams.

To reduce symptoms of ADHD, it’s best to take between 250 milligrams to 400 milligrams three times each day, or up to 1,200 milligrams in total.

It’s best to start with a lower dose and work your way up to make sure you’re able to tolerate it well and find the dosage that works best for you. If you notice any negative side effects, decrease your dosage and consider consulting with your doctor if symptoms persist.

Other Ways to Increase GABA Activity

Instead of taking a GABA supplement, you can also use other natural supplements for anxiety that can help effectively increase GABA activity in the brain.

Valerian root, for example, has been shown to increase the release of GABA from the brain nerve endings and then prevent it from being taken back into the nerve cells again. It is often used as a natural remedy for anxiety, insomnia and menstrual cramps.

Magnesium is also important for the function of GABA. In fact, insomnia and anxiety are two common signs of magnesium deficiency. Getting enough magnesium into your diet through either food or supplementation can help increase levels and prevent these negative side effects.

Vitamin B6 also catalyzes production of GABA. Meeting your vitamin B6 needs through your diet could help ensure adequate levels of this neurotransmitter to prevent anxiety and insomnia.

Final Thoughts

• GABA is an inhibitory neurotransmitter that reduces feelings of fear and anxiety.
• GABA benefits a number of conditions and has been associated with helping depression, ADHD, insomnia, anxiety, inflammation and premenstrual syndrome. It may also help increase levels of human growth hormone.
• You can take enhance GABA activity by either taking a pure supplement or using other natural remedies like valerian root, which help increase its levels in the body.
• For most people, supplementation can be a safe and effective way to combat a multitude of conditions.

The post GABA: the Neurotransmitter that May Relieve Stress and Insomnia appeared first on Dr. Axe.

Tyrosine is an important precursor to neurotransmitters and substances like epinephrine, norepinephrine and dopamine, which means it helps the body produce chemicals that support your thyroid, energy and mood. This is why some people claim that taking this amino acid can help speed up your metabolism.

Not only can you get it from eating foods with protein, like meat, eggs or fish, but it is also available in supplement form, which some people take when they are trying to lose weight.

Levels of the amino acids tryptophan and tyrosine fluctuate depending on whether someone eats carbohydrate- or protein-rich meals. That means for most people it’s a good idea to include both types of these macronutrients their diets. While eating complex carbs can increase feelings of calmness and even sleepiness, thanks in part to tryptophan boosting serotonin levels, eating protein tends to increase alertness and ability to concentrate, due to a rise in tyrosine.

What Is Tyrosine? (What Does It Do?)

Tyrosine, or L-tyrosine, is one of 20 amino acids that help build proteins. It is considered a “non-essential amino acid” because the body makes it from another amino acid called phenylalanine. This means you don’t need to get tyrosine from foods, although obtaining more from your diet can be helpful.

What are the benefits of taking L-Tyrosine?

As explained more below, L-tyrosine benefits can include fighting fatigue, depression, poor cognitive function and potentially weight gain.

Does tyrosine increase dopamine?

Yes — both dopamine and norepinephrine (also called noradrenaline) production are impacted by the amount of tyrosine you eat or obtain from supplements. Dopamine and norepinephrine are manufactured from tyrosine with the help of several other nutrients, such as folate, B vitamins, copper and magnesium.

Health Benefits

1. Protects Against Stress and May Help Manage Symptoms of Depression

What does L-tyrosine do for the brain?

It helps the brain produce certain stimulating and “feel good” neurotransmitters. Production of neurotransmitters is influenced by your diet, especially the amount and types of amino acids you consume.

Tyrosine influences levels of dopamine, which regulates your reward and pleasure centers, and adrenaline, which is responsible for your “fight-or-flight response” when you’re under stress. Stressful situations increase the release of catecholamines, which can result in the depletion of their levels.

According to studies investigating L-tyrosine’s effects on stress, the amino acid can help bring levels back up, offering protection against cognitive decline and mood-related changes due to stress (mostly physical stress).

Consuming more of this amino acid may be helpful for people under a lot of stress or who suffer from depression because when levels of dopamine and norepinephrine drop, symptoms like irritability, fatigue and moodiness tend to increase. A 2016 article published in Annals of Neuroscience states:

Depression has been linked to disruption in the cerebral levels of specific neurotransmitters. L-tyrosine is a precursor of more than one of the neurotransmitters affected by depression … many studies have suggested using L-tyrosine as an antidepressant.

There’s some evidence that having higher levels of tyrosine can help improve your mood and increase alertness, the ability to cope with stress and general cognitive functioning. According to some studies, such as one published in the Journal of Psychiatric Research in 2015, it also may be useful during times of physical stressors, including those of interest to the military, such as when soldiers are exposed to cold stress, high-altitude stress or extended wakefulness.

That said, some experts believe that tyrosine’s effects are not strong enough to have a real stress-reducing effect in most people eating a balanced diet, and not every study has found that this amino acid has substantial antidepressant effects.

2. Can Help Increase Energy and Mental Performance

Does tyrosine make you sleepy?

Not usually. In fact, it tends to do the opposite. While tryptophan is known for increasing drowsiness, tyrosine is thought to boost focus and performance.

How does tyrosine give you energy?

Research suggests that during stressful situations it may help decrease mental fatigue and help with cognitive functions, including memory. L-tyrosine is said to have stimulating effects, which is why it can potentially be used to improve learning and alertness while decreasing brain fog.

One noteworthy effect of taking this amino acid is improving alertness during times of sleep deprivation. One study found that tyrosine helped improve alertness for about three hours among people who were sleep-deprived due to working overnight.

Participants in the study remained awake throughout the day on which the experiment began and were awake for more than 24 hours by the end of testing. Six hours after the experiment began, half of the subjects received 150 milligrams per kilogram of body weight of tyrosine (in a split dose) while the other half received a placebo. Those given tyrosine experienced a significant reduction in mental performance decline on the psychomotor tasks lasting about three hours compared to the control group.

3. May Support Healthy Weight

Is L-tyrosine good for weight loss?

According to University of Michigan Medicine, “There are no studies specifically showing that L-tyrosine helps to promote weight loss.”

However, when used in combination with other natural fat-burning substances, such as cayenne, green tea and caffeine, there’s some evidence that it may help with fat loss in overweight adults, although only slightly. A 2007 study found a very modest reduction in weight of about 0.9 kg when tyrosine was taken by overweight adults along with capsaicin, catechines and caffeine.

Can tyrosine cause weight gain?

It shouldn’t, even if it doesn’t necessarily lead to weight loss or influence your appetite. However, there is evidence that among people needing to gain weight, such as those recovering from anorexia, it may help improve appetite, cognition and exercise tolerance.

4. Supports Thyroid Health and Your Metabolism

What does L-tyrosine do for the thyroid?

It’s used to make thyroxine, a type of thyroid hormone. Thyroxine is the main hormone secreted into the bloodstream by the thyroid gland and helps regulate your metabolism and control levels of T3 and T4 thyroid hormones.

It’s important to produce enough thyroxine because this helps decrease symptoms of an underactive thyroid (hypothyroidism), which can include a sluggish metabolism, tiredness, being sensitive to cold, weight gain, constipation, moodiness and weakness.

On the other hand, people who have thyroid conditions characterized by an overactive thyroid, including hyperthyroidism and Graves’ disease, shouldn’t take tyrosine because this might increase thyroxine levels too much, which can interfere with the role of medications and make symptoms worse.

5. May Help Decrease Symptoms of Withdrawal

Studies have found that “dopamine ups and downs” can leave people more vulnerable to addictions. The Integrative Psychiatry website relays:

Dopamine, epinephrine, and norepinephrine, (catecholamines), are responsible for motivation, energy, interest, sexual functioning, pleasure/reward, drive, attention, and concentration. They are associated with positive stress states such as being in love, exercising, listening to music, and sex. Deficient levels contribute to difficulty initiating or completing tasks, depression, poor concentration, low energy, and lack of motivation. Addictive behaviors such as alcohol, drug use, cigarettes, gambling, and overeating may also occur.

Ongoing research suggests that tyrosine may be useful for managing symptoms of heroin withdrawal and alcohol withdrawal, along with decreasing alcohol consumption when used along with the drug naltrexone. Taking a combination of tyrosine, 5-hydroxytryptophan (HTP), phosphatidylcholine and L-glutamine seems to have the most effects on improving moods and the ability to sleep in adults addicted to heroin and alcohol, likely because it helps balance levels of catecholamines.

Related: Citrulline: The Amino Acid that Benefits Blood Blow & Performance (+ Foods & Dosage Info)

Risks and Side Effects

What are the side effects of tyrosine?

Few side effects have been reported, so in supplement form it is considered to be very safe. However, taking large amounts for an extended period of time may interfere with absorption of other amino acids, so it’s best to only use as much as you need.

It’s possible that some people will experience side effects from taking tyrosine, which can include digestive issues, like nausea, headache, fatigue and heartburn. That said, high doses up to 20 grams per day have been used in military studies safely.

As mentioned above, people with hyperthyroidism and Graves’ disease shouldn’t take tyrosine due to interactions with thyroid hormones and medications. Anyone taking Levodopa (L-dopa), a medication commonly used to treat Parkinson’s disease, should also avoid taking this supplement.

Here are other common questions about the safety of using tyrosine:

Is tyrosine safe for long-term use?

There isn’t much research showing the long-term effects of taking L-tyrosine, especially in large amounts. It’s best to take less than 1,000 milligrams per day if taking it for many weeks or months. Unless you’re working with a doctor, stick to taking this supplement for about three months or less, in order to reduce the risk for side effects tied to imbalance of amino acids.

Is L-tyrosine a stimulant?

While it can increase alertness and help reduce sleepiness, it’s not a stimulant drug and tends to have milder effects than substances like caffeine.

Does tyrosine cause anxiety?

It shouldn’t. In fact, it may have the opposite effect, unless it increases hyperthyroidism.

Does tyrosine raise blood sugar?

There’s some evidence that it may. Some research conducted at the University of Texas Health Science Center found that tyrosine is elevated in the blood of people who are obese and at high risk of type 2 diabetes or individuals diagnosed with this form of diabetes. This amino acid seems to impact insulin signaling, although more research is needed to determine how this impacts blood sugar management.

Top Tyrosine Foods

L-tyrosine is found in foods that provide protein, such as meat and eggs, plus some plant foods in smaller amounts too. Some of the top tyrosine foods include:

• Organic dairy products, like raw milk, yogurt or kefir
• Grass-fed meats and pasture-raised poultry
• Wild-caught fish
• Pastured eggs
• Nuts and seeds
• Beans and legumes
• Whole grains, like quinoa, oats, etc.
• Protein powders

In order for tyrosine to be converted into neurotransmitters, you also need to consume adequate amounts of certain other nutrients, including vitamin B6, folate and copper. This means that you should also include foods that are high in these nutrients in your diet regularly, such as eggs, grass-fed beef, leafy greens, asparagus, oranges, beans/legumes, almonds and other nuts, seeds like sunflower and chia seeds, whole grains like quinoa and wheat germ, avocado, and broccoli.

Unlike with the amino acid tryptophan, which can have similar mood-boosting effects as tyrosine, levels of tyrosine increase when someone eats foods high in protein or takes supplements. Tryptophan and tyrosine actually compete with one another in the body, which means that when the level of one increases, the level of the other usually decreases.

Supplement and Dosage Info

Tyrosine is available in protein powder form, capsule form and found in some workout supplements. What are some reasons that someone would take a daily tyrosine supplement? Some of the most common reasons are to manage moodiness and symptoms of depression — and also to increase energy and support weight maintenance.

Another use for tyrosine supplements is treating an inherited disorder called phenylketonuria (PKU), in which the amino acid phenylalanine cannot properly be converted to tyrosine, resulting in low levels. It’s best for people with PKU to consume tyrosine from foods and supplements but very little phenylalanine from either, since it won’t be able to be processed.

For treating the condition PKU, four to six grams of tyrosine daily is usually recommended. Pregnant women with PKU need to consume even more, up to 7.6 grams daily.

How much tyrosine should you take?

In most studies, adults have safely taken about 100 to 150 milligrams per 2.2 pounds (or 1 kg) of body weight, which is equivalent to about 7 grams per day for an average-sized adult. In some situations higher doses are recommended, such as 300 milligrams per kg of body weight taken before a stressful event in order to help with “mental performance,” meaning focus and information retention.

Splitting doses can also be useful if you’re looking to elongate alertness and prevent fatigue. You may need more or less depending on your health status, so start with a low dose and work your way up as needed.

How much L-tyrosine should you take for depression?

A standard dosage range of 9–13.5 grams for a 200-pound person and 7–10 grams for a 150-pound person is recommended.

When should you take tyrosine?

It should be taken on an empty stomach without food, since eating other amino acids can interfere with its absorption. Because it can be stimulating and potentially reduce sleepiness, it’s best when taken in the morning, not in the evening close to bedtime (especially in large amounts).

How long does it take tyrosine to work?

Effects of tyrosine supplements may be felt in as little as 30 to 60 minutes, depending on the dose you take and whether you’ve eaten recently. Taking this amino acid on an empty stomach has faster-acting effects.

Final Thoughts

• Tyrosine is a “non-essential amino acid” that the body makes from another amino acid called phenylalanine.
• What are the benefits of taking L-tyrosine? These include fighting fatigue, depression, moodiness, trouble concentrating and potentially weight gain.
• Tyrosine foods include those high in protein, such as meat, dairy, eggs, poultry, nuts, seeds and legumes.
• In supplement form, it is typically taken in doses of about 100 to 300 milligrams per kilogram of body weight. Very few side effects have been reported, even when it’s used in high doses. However, taking large doses for an extended period of time can potentially lead to side effects like nausea, headaches, fatigue and heartburn.

The post Tyrosine Benefits for Brain & Thyroid Health (+ Foods & Dosage Info) appeared first on Dr. Axe.

If you’re a sports fan, you’ve probably heard of human growth hormone — more commonly known as HGH — and associate it with cheating and steroid use. However, did you know that HGH is a natural testosterone booster that’s produced on its own and provides many important benefits? It’s true.

Is human growth hormone good for you? Natural HGH benefits are significant. It’s actually vital to cellular growth and regeneration throughout our entire lives. Growth hormone makes sure that our muscles, bones and fat tissues stay in a healthy balance.

The study of human growth hormone is a little more than 100 years old, and synthetic human growth hormone was first developed in the 1980s and approved by the FDA for specific uses in adults and children. Let’s find out why.

What Is Human Growth Hormone?

Called hGH or HGH, human growth hormone is naturally produced in the pituitary gland, which is located at the base of the brain.

Growth hormone is also known as somatotropin, which is a peptide chain containing about 190 amino acid residues that stimulates growth, cell reproduction and cell regeneration in humans. It’s produced by the pituitary gland in mammals.

HGH also helps us maintain healthy human tissue, including that of the brain and various vital organs.

Once secreted, HGH remains active in the bloodstream for a few minutes, allowing just enough time for the liver to convert it into growth factors, the most crucial being insulin-like growth factor (IGF-1), which has growth-promoting properties on every cell in the body.

FAQ

With HGH, there are many frequently asked questions, as HGH is widely misunderstood.

Is HGH illegal?

The use or distribution of HGH without a medical need and prescription is considered illegal.

Is human growth hormone a steroid?

No, it is not a steroid, but it’s often mistaken for one due to the fact that it’s so commonly taken with (and in the athletic world, tested for) along with anabolic steroids.

According to the Drug Enforcement Administration (DEA), HGH is most commonly abused by athletes, bodybuilders and aging adults. Trade names include Genotropin®, Humatrope®, Norditropin®, Nutropin®, Saizen® and Serostim®.  The World Anti-Doping Agency and the International Olympic Committee consider HGH a performance-enhancing drug that athletes are forbidden to use.

What does growth hormone do in adults?

Human growth hormone for men has a positive impact by enhancing exercise capacity and muscle mass. This is why HGH bodybuilding and sports usage is so common, but instead of looking for HGH for sale, we’re going to talk about natural ways to enhance this vital growth hormone later.

Men are likely to feel the first signs of aging and HGH decrease after age 35, such as loss of libido, weakness, baldness and memory loss.

Compared to women, there is a U-shape relationship between HGH and age. In a study of 6,843 individuals aged 23 to 85 years, HGH levels decreased in women under 60 years old and increased in men over 50 years old.

Men who are treated with HGH have been shown to experience a reduction of fat, skin tightening, hair becoming healthier and thicker, and correction of erectile dysfunction.

How does human growth hormone for women?

More women are now exploring HGH for its anti-aging and weight-loss properties. Deficiency in human growth hormone in women is due to the pituitary gland not producing enough HGH. This is considered a rare condition and can be reversed with growth hormone therapy.

In women, human growth hormone levels start to decline in their 30s (as part of perimenopause), and may progressively decline approximately 15 percent for every decade of adult life. Signs of HGH deficiency include dry skin, thinning hair, greater belly fat and the development of wrinkles.

Adequate HGH levels help women improve an appropriate body-fat ratio and elasticity in skin. Risk of osteoporosis is reduced when HGH levels in women are balanced.

Intramuscular HGH injections may help normalize sleep patterns, improve skin elasticity, help lose excess fat and enhance the immune system.

How important is HGH for children?

Growth hormone is essential to childhood growth and development. It also helps maintain tissues and organs in childhood (and throughout life). Throughout childhood, the daily secretion of HGH increases, peaks during adolescence and then steadily declines from then on.

Deficiency Symptoms, Causes and Risk

Signs and symptoms of growth hormone deficiency vary with age, and children can have different symptoms than an adult. Children being significantly shorter than other children their age and growing less than two inches per year are common symptoms of growth hormone deficiency.

Children with normal growth hormone levels typically grow about 2.5 inches a year from age 1 until they hit puberty, when they can grow up to four inches a year. However, a decline in human growth hormone does not have any impact on a child’s intelligence.

Other symptoms of growth hormone deficiency in children include:

• Facial features may appear younger than children who are the same age
• Delayed puberty, sometimes will not go through puberty
• Increased fat around the stomach and face
• Prominent forehead
• Slow hair growth

Adults may experience a combination of symptoms from human growth hormone deficiency, including:

• Depression
• Hair loss
• Sexual dysfunction
• Decreased muscle strength and mass
• Memory loss
• Lack of concentration
• Dry skin
• Increased triglycerides
• Fatigue
• Cardiovascular disease risk
• Increase LDL (“bad”) cholesterol
• Insulin resistance
• Reduced bone density
• Temperature sensitivities
• Increased weight, especially around the waist

Causes and Risk Factors

A deficiency can be caused by damage to the pituitary gland or hypothalamus that occurred before a child was born. This congenital cause is due to genetic error, so the risk of this occurring is increased if one or both parents also have a deficiency.

It can also be caused by something that occurred during or after birth (an acquired cause). There are also several possible acquired causes.

A child is generally more at risk for growth hormone deficiency if he or she has a brain tumor, brain injury or radiation treatment to the head.

Benefits

Human growth hormone can be injected in larger doses to promote weight loss and increase muscle size, while a small doses can be used for general recovery, health and ignite the anti-aging process. Presently, there is a growing list of benefits of HGH treatment in children, adolescents and adults.

It’s important to note that HGH treatment is often reserved for those people diagnosed with human growth hormone deficiency or suffer from a growth hormone–related problem.

1. Increased Muscle Strength

Human growth hormone has been known to improve physical capacity of individuals by stimulating collagen synthesis in the skeletal muscle and tendons, increasing muscle strength and improving exercise performance as a result.

In the International Journal of Endocrinology, 14 healthy men at the ages of 50 to 70 were randomized into two groups for a study. Seven subjects were administered HGH therapy with seven placebo subjects, and they were re-evaluated after six months.

After six months, there was a significant increase in the leg press responsiveness muscles in the growth hormone group.

2. Better Fracture and Wound Healing

Administration of human growth hormone has been shown to speed up the regeneration of bone, making it a key part of bone healing. Applying growth factors like IGF-1 is known to stimulate the metabolism of bone.

In a study published in the journal BONE, growth hormone was systemically applied to recombinant species-specific rats by subcutaneous injections and was compared to the placebo group. As a result, the local growth factor application revealed a stronger effect on fracture healing than the systemic human growth hormone injection.

These observations suggest that the local application of growth hormone speeds up fracture healing significantly without systemic adverse effects.

Researchers have reported the beneficial effects of HGH in enhancing the healing of injuries and wounds significantly. A randomized, controlled, double-blinded study of six months of HGH therapy found that healthy older men who were administered growth hormone had enhanced collagen deposition during the wound-healing process, helping the healing process.

3. Enhanced Weight Loss

Obese individuals have limited response to growth hormone stimuli release, and after successful reduction of weight, growth hormone responsiveness can be partial or complete.

Growth hormone accelerates lipolysis, the breakdown of lipids, and involves hydrolysis of triglycerides into glycerol and free fatty acids. Impaired secretion of human growth hormone leads to loss of lipolytic effect.

Dietary restrictions and growth hormone treatment effects on anabolic and lipolytic actions as well as the changes in growth hormone secretions and insulin were investigated in a study published in Hormone Research.

Twenty-four obese participants were on a hypocaloric diet and treated with recombinant human growth hormone or a placebo. Growth hormone treatment caused a 1.6-fold increase in weight loss, with the greatest loss being visceral fat compared to the placebo. In the placebo group, lean body mass was lost, whereas lean body mass was gained in the growth hormone group.

This study suggests that in obese participants who eat a caloric-restriction diet, growth hormone accelerates the loss of body fat and improves growth hormone secretion. Thus, human growth hormone can serve a therapeutic role to help obese people lose weight, including losing belly fat.

4. Stronger Bones

The pituitary gland stimulates the release of growth hormone and is essential for regulating bone growth (including helping children grow taller), especially during puberty. Growth hormone stimulates the production of IGF-1, which is produced in the liver and released in the blood.

With age, human growth hormone decreases and may be the cause of older individuals not being able to form or replace bone rapidly. The IGF-1/growth hormone duo stimulates bone-forming and bone-resorbing cells, leading to increased bone mass.

5. Reduced Cardiovascular Disease Risk

Adults who are growth hormone-deficient have an increased risk for cardiovascular disease, leading to decreased life expectancy.

In Sweden, 104 patients who are growth hormone-deficient were studied for cardiovascular disease risk. These patients had higher body mass and triglyceride concentrations compared to controls.

Results suggest lipoprotein metabolism is altered by growth hormone deficiency, increasing the risk for cardiovascular disease.

6. Improvement in Erectile Dysfunction

It’s been suggested in recent studies that human growth hormone is responsible for male reproductive function and sexual maturation while deficiency is associated with loss of sexual erection and desire.

Thirty-five healthy adult men and 45 participants with erectile dysfunction were exposed to tactile and visual stimuli in order to elicit penile tumescence in a German study. The increase in growth hormone was greater than 90 percent as determined during developing penile tumescence, followed by a transient decrease afterward.

This study suggests that penile erection may be induced by growth hormone through its stimulating activity on human corpus cavernosum smooth muscle, making it a potential natural remedy for impotence.

7. Decreased Obesity

Abdominal obesity is prevalent in individuals who show low growth hormone and insulin-like growth hormone serum concentrations as well. Human growth hormone treatment has demonstrated positive results in adults who are growth hormone-deficient in treating obesity naturally.

Thirty men ages 48–66 with abdominal/visceral obesity were treated with recombinant human growth hormone in a nine-month, randomized, double-blind study published in the Journal of Clinical Endocrinology & Metabolism.

Abdominal and visceral adipose tissue decreased along with diastolic blood pressure, and improved insulin sensitivity was one of the favorable benefits of human growth hormone found.

8. Better Mood and Cognitive Function

A Lithuanian study investigated the changes in cognitive function, mood and concentration from baseline after six months of treatment with human recombinant growth hormone. Eighteen adult patients with HGH deficiency participated in the study, and growth hormone was administered in 12 international units per week.

As a result, cognitive function and mood significantly increased after six months of therapy, according to mood scales. This study suggests that administering growth hormone can be a possible treatment option to improve cognitive function and mood in adults who are growth hormone-deficient.

9. Better Sleep

The majority of the growth hormone pulsatile secretion happens just after the onset of sleep and continues to rise when the first hours of sleep are reached.

Individuals who are going through sleep deprivation, such as people who work the night shift or late studiers, can be affected negatively throughout the day. Lack of sleep alters pituitary and hypothalamus function, further altering growth hormone release time.

When sleep was deprived for 24 to 36 hours in a study conducted by the University of Chicago’s Department of Medicine, human growth hormone release was drastically decreased and noticeably decreased in growth hormone peak values at night.

The 24-hour pulse rate of growth hormone became random and more frequent throughout these waking hours. This study suggests that sleep deprivation can reduce growth hormone release the morning after and can severely disturb and alter the sleep-wake cycle.

How to Increase HGH Naturally

You’re probably wondering, how can I naturally increase HGH? Here are some of the top ways:

1. High-Intensity Exercise

Research suggests that the exercise-induced growth hormone plus endurance exercise associated with load, intensity, duration and frequency are the determining factors in the regulation of HGH secretion.

What triggers HGH? An exercise intensity above lactate threshold and for a minimum of 10 minutes elicits the greatest stimulus to the secretion of HGH. HIIT workouts are effective in promoting beneficial well-being, health and positive training outcomes, while stimulating HGH.

2. L-glutamine

Supplementing with L-glutamine is known for enhancing exercise performance, maintaining acid-base balance and increasing the storage of glycogen in muscle.

In an Iranian study, 30 healthy non-athlete males were randomly divided into placebo and glutamine supplementation groups and put through the same three days a week eight-week resistance training program.

Both groups increased in performance, but the glutamine groups showed greater increases in lower- and upper-body strength, explosive muscle power, blood testosterone, IGF-1, and HGH compared to the placebo group.

3. L-arginine

Most studies have shown when administering oral L-arginine to participants, arginine alone increases the resting growth hormone levels at least 100 percent, while exercise can increase growth hormone levels by 300 percent to 500 percent.

4. A-GPC

What is the best HGH supplement? According to a study in the 2008 issue of the Journal of the International Society of Sports Nutrition, alpha-glycerylphosphorylcholine (A-GPC) might increase human growth hormone levels.

Participants who consumed 600 milligrams of A-GPC two hours before resistance exercise had increased HGH levels post-exercise compared to those given a placebo.

5. Laughter

Researchers Stanley Tan and Lee Berk at Loma Linda University in Loma Linda, Calif., observed that two hormones, human growth hormone and endorphins, were increased by 27 percent and 87 percent, respectively, when participants anticipated watching a humorous video.

6. Liver Detox

In an animal study, it was shown that HGH stimulates the liver into producing IGF-1, which is released into the body to stimulate the production of cells that are responsible for cell proliferation, increased muscle mass and increased energy.

7. Vitamin C

Studies have observed the correlation of reduced vitamin C concentration in decreased growth hormone secretion, obese patients, increased waist-hip ratio and increased heart disease risk. A pro-HGH diet should include foods high in vitamin C.

What foods may increase growth hormone naturally? Vitamin C-rich foods such as red pepper, kiwi, strawberries and broccoli.

8. Fasting

Fasting is typically not recommended for children, but as an adult past the stages of puberty, fasting is something you may want to consider trying. Does fasting increase HGH? One of the many benefits of fasting includes a naturally induced boost in the secretion of HGH.

Supplements and Usage

When prescribed by a doctor, human growth hormone is given in injection form. There are no HGH pills currently available by prescription.

For children, the approved usages of human growth hormone for height deficiencies due to unknown causes as well as poor growth due to various medicals conditions include:

• Children born small for gestational age
• HGH deficiency or insufficiency
• Turner’s syndrome
• Chronic kidney disease
• Prader-Willi syndrome

For adults, approved HGH uses include:

• HGH deficiency due to rare pituitary tumors or their treatment
• Short bowel syndrome
• Muscle-wasting disease associated with HIV/AIDS

Speak with your healthcare professional about the best HGH dosage for your condition.

Risks and Side Effects

HGH before and after pictures may be impressive, but remember that you should never buy human growth hormone for sale because not only is it illegal, but HGH should only be administered by a doctor.

Is HGH dangerous? In its synthetic form (such as human growth hormone gel), it certainly can be very dangerous, especially when misused.

What are the negative effects of HGH? Side effects of HGH can include:

• Joint and muscle pain
• Carpal tunnel syndrome
• Increased insulin resistance
• Swelling in the arms and legs
• For men, enlargement of breast tissue (gynecomastia)

Individuals also tend to notice their fingers feeling swollen or their faces feeling fuller at doses of four IU and above. This side effect is temporary and has been shown to go away when the dose is lowered within two weeks after the HGH cycle is discontinued.

Final Thoughts

• The use of human growth hormone and the research confirming its anti-aging and performance-enhancing properties have increased throughout the years.
• Symptoms of human growth hormone deficiency include depression, fatigue, decreased muscle strength and mass, insulin resistance, hair loss, cardiovascular disease risk, memory loss, and delayed puberty in children.
• Increased energy levels, exercise performance, lean muscle mass, hair growth and stronger bones are few of the many human growth hormone benefits.
• Human growth hormone supplements (including HGH gel and HGH capsules) should not be taken unless advised by a healthcare provider.
• Prescribed legal HGH is given in injection form.
• The safest ways to boost HGH levels are natural. Natural ways to boost human growth hormone levels include exercise, sleep, liver detox, L-arginine and L-glutamine.

The post Human Growth Hormone (HGH) Benefits and How to Increase Naturally appeared first on Dr. Axe.

One of the things often overlooked when people are trying to improve their overall health, have more energy and sleep better is the importance of obtaining enough amino acids from different protein foods. Amino acids, including tryptophan, are the “building blocks of proteins,” and without a wide enough array of them in our diets, we actually can’t even survive, let alone thrive.

Of these amino acids, tryptophan plays an important role. In fact, eating tryptophan foods or taking supplements helps bring on natural calming effects, induce sleep, fight anxiety and can also help with ADHD.

Tryptophan has also been found to stimulate the release of growth hormones and even reduce food cravings for carbohydrates in some cases. That’s not all.

What Is Tryptophan?

Tryptophan (also called L-tryprophan) is an essential amino acid that acts like a natural mood regulator, since it has the ability to help the body produce and balance certain hormones naturally.

An important byproduct of tryptophan is 5-HTP (5-hyrdoxytryptophan), which works in the brain and central nervous system to boost feelings of well-being, connection and safety. It does this by increasing production of one of the body’s main feel-good hormones: serotonin. Serotonin is the same calming chemical released when we eat certain comfort foods like carbohydrates, which is why supplementing with tryptophan has been shown to help control appetite and contribute to easier weight loss or maintenance.

Serotonin works by transmitting signals between nerve cells and altering brain functions that affect mood states and sleep. In fact, supplementing with 5-HTP (made from tryptophan) has been shown to lower depression symptoms as well as many prescription medications can.

Amino acid therapy is somewhat of an emerging field, which is based on the fact that certain amino acids have been found to be very helpful with treating conditions like sleep disorders, depression, fatigue, anxiety and sexual dysfunctions. The best part about using targeted amino acids to help resolve health conditions and ease symptoms is that they’re completely natural, require no prescription and the vast majority of the time cause no side effects whatsoever.

We must get all the essential amino acids (like tryptophan, histidine, leucine and lysine, for example) through our diets since we can’t create on them on our own, but even other nonessential amino acids have many critical roles in the body.

Essential amino acids help the body produce the kinds that are nonessential, and together they’re important for building and repairing muscle tissue, helping with neurotransmitter functions, supplying the brain with enough energy, and balancing blood sugar levels, for example.

Tryptophan Foods

A benefit of consuming tryptophan from natural food sources is that this can help with absorption and also offer other benefits, such as providing other essential amino acids and healthy fats. Research shows that your diet can play a major role in helping you synthesize enough serotonin and controlling your moods, sleep and stress response.

Doctors now recommend that the best way to obtain tryptophan from your diet and take advantage of its benefits is to vary the sources of proteins and carbohydrates you eat, since this allows for the most serotonin to be produced overall.

One way to make sure you get enough tryptophan and other amino acids in your diet is to aim for having about 20–30 grams of protein with each meal, varying the types of high protein-foods or snacks you eat since different types offer different levels of amino acids. Both plant and animal foods provide tryptophan, but in general animal foods are a more concentrated and complete sources of all amino acids/proteins you need.

For the best results and strongest calming effects, combine the protein foods below with a small serving of unrefined carbohydrates (like potatoes, veggies, beans or even fruit) in order to help tryptophan cross the blood-brain barrier, where it can boost serotonin levels.

The recommended daily allowance for adults is between 250–425 milligrams per day. Ranked per small serving, here are the top tryptophan foods:

1. Roast lamb (3 ounces) — 353 mg
2. Chicken breast (3 ounces) — 343 mg
3. Pumpkin seeds (2 ounces) — 328 mg
4. Skirt steak (3 ounces) — 318 mg
5. Ground turkey (3 ounces) — 306 mg
6. Salmon (3 ounces) — 285 mg
7. Tuna fillet (3 ounces) — 285 mg
8. Roast turkey breast (3 ounces) — 244 mg
9. Firm tofu (3 ounces) — 222 mg
10. Edamame (3 ounces) — 156 mg
11. Canned sardines (3 ounces) — 154 mg
12. Eggs (two) — 154 mg
13. Hamburger patty, 97% lean (3 ounces) — 114 mg
14. Oatmeal (per cup cooked) — 94 mg
15. Red kidney beans (3 ounces) — 74 mg
16. Spinach (per cup cooked) — 72 mg

Other high-tryptophan foods include:

• spirulina
• raw dairy
• seeds
• nuts
• oats
• brown rice
• corn
• quinoa
• beans and legumes
• potatoes
• bananas

Risks and Side Effects

Because many protein foods cause tryptophan to have a lot of competition when it comes to selection and uptake in the brain, these foods don’t always raise blood plasma levels of serotonin as much as we might hope for.

For people struggling with mood disorders, insomnia or addictions, supplementing with 5-HTP can be a good way to directly increase serotonin. Low doses should be taken at first, and you should look for out side effects, including nausea, diarrhea, drowsiness, lightheadedness, headache or dry mouth.

Tryptophan or 5-HTP taken as supplements also have the potential to cause serotonin syndrome when combined with sedatives or antidepressants (such as MAOI or SSRI class drugs) so if you take any mood-altering prescriptions, don’t take tryptophan without first talking to your doctor.

Supplements also shouldn’t be taken by pregnant women, women who are breastfeeding, or anyone with active kidney or liver disease since this can cause complications.

Other potential side effects of amino acids like tryptophan include:

• dry mouth
• heartburn
• sexual dysfunction
• stomach pain
• headaches
• belching
• loss of appetite
• nausea
• diarrhea

In addition, if you experience drowsiness, fatigue, lightheadedness, muscle weakness or blurred vision, you should immediate stop using the supplement.

Benefits

1. Helps Improve Sleep Quality

There’s evidence that tryptophan has natural sedative effects that can help you sleep better and avoid insomnia, and as a result it can help improve overall health. A lack of sleep is a risk factor for problems like depression, decline in motor coordination, reduced concentration and memory, muscle aches, weight gain, and more.

A 2022 study on tryptophan shows the supplement can aid better sleep and reduce the time it takes to get to sleep.

2. Helps Lift Your Mood and Reduce Depression and Anxiety

Not only can tryptophan help you sleep more soundly, but studies have also shown it to be a natural mood lifter and offer protection against depression, anxiety and the numerous negative symptoms associated with high stress levels. Many studies have found that L-tryptophan converts to calming serotonin in the brain and helps make other essential amino acids more available, which in turn helps control someone’s moods and turn down production of stress hormones.

Some research indicates that reduced intakes of tryptophan can cause significant reductions in certain brain activities that promote happiness and that low serotonin levels are more common among people with anxiety and depression.

A 2016 study showed how higher doses of dietary tryptophan led to significantly less depression, irritability and anxiety among healthy participants. Importantly, the authors point out that this outcome differed from most existing research that relied on tryptophan supplements.

In addition, eating fewer tryptophan foods appears to cause more irritability and anxiety among healthy subjects when compared to when the same individuals ate more of a tryptophan-rich diet.

3. Reduces Headaches and Migraines

Studies have found that tryptophan depletion worsens pain associated with tension headaches and migraines, plus can cause aggravated nausea and sleep problems experienced by many migraine sufferers. Increased brain synthesis of serotonin seems to offer natural relief for headaches and migraine symptoms, including sensitivity to light, indigestion, pain and more.

A 2019 study revealed that subjects who had a median intake of nearly one gram of tryptophan per day reduced their odds of developing a migraine by nearly 60 percent.

4. Helps Address ADHD Symptoms

In this 2016 study, the role of amino acids in the blood in relation to attention-deficit/hyperactivity disorder (ADHD) was examined. Because of their impact on the synthesis of serotonin and dopamine, it appeared that decreased concentrations of the amino acids tryptophan, tyrosine and phenylalanine in the blood may contribute to ADHD symptoms.

Indeed, it was shown that a depletion of dietary tryptophan impaired sustained attention in adults with ADHD. It even weakened behavioral inhibition in hostile ADHD children with ADHD.

However, supplementing with tryptophan led to a decrease of ADHD symptoms in children with ADHD.

Further research has found similar results. A 2022 study concluded that “tryptophan modulation appears to alter aggressive behaviour in ADHD.”

How Much Do You Need?

There can be large differences in the actual needs of individuals when it comes to daily tryptophan intake. That’s because factors like someone’s age, weight/body composition, level of activity and digestive/intestinal health all affect how much is absorbed and used.

In general, if you simply get amino acids from foods rather than supplements, you aren’t at risk for consuming too much tryptophan, although supplements can raise this risk.

Research suggests that most healthy adults consume around 900 to 1000 milligrams of tryptophan daily. If you eat enough calories in general, vary your intake of protein and plant foods, and aren’t dealing with an intestinal disorder, chances are that you’re acquiring enough. However, you might benefit from consuming more if you notice signs of moodiness, irritability, fatigue and trouble sleeping well.

Final Thoughts

• Tryptophan (also called L-tryprophan) is an essential amino acid that acts like a natural mood regulator, since it has the ability to help the body produce and balance certain hormones naturally. Supplementing with tryptophan-rich foods or taking supplements helps bring on natural calming effects, induce sleep, fight anxiety and helps with ADHD.
• Some of the best tryptophan foods include cage-free eggs, spirulina, wild-caught fish, pasture-raised poultry, raw dairy, sesame seeds, cashews, walnuts, grass-fed beef or lamb, whole grain oats, brown rice, corn, quinoa, beans/legumes, potatoes, and bananas.

The post Tryptophan Benefits for Better Sleep & Moods appeared first on Dr. Axe.

You’ve likely seen the bottles for thermogenic supplements at the drugstore. They feature trim, slim men and women, flexing in bathing suits. The labels and advertisements are usually similar: lose pounds in days, build muscle quickly or other drastic results with these fat burners.

During a weight-loss plateau, you might even have been tempted to try these “miracle pills” yourself. However, the ingredients of thermogenic supplements must be scrutinized, as certain ones can be dangerous. Meanwhile, there are other, more natural ways to lose weight, such as consuming fat-burning foods.

What Are Thermogenics?

Thermogenic supplements are dietary supplements that rely on a concept called thermogenesis to promote fat loss in the body. Thermogenesis, simply put, is the production of heat. Thermogenic supplements increase heat production in the body so body fat is used as energy instead of fat.

Manufacturers claim that the supplements boost metabolism, suppress your appetite so you eat less throughout the day and encourage weight loss quickly, helping you lose those pounds faster after hitting the gym.

The active ingredients in thermogenic supplements vary by brand, but most contain a cocktail of stimulants like caffeine, guarana, green tea extract, garcinia cambogia and others. While some of these ingredients are “natural” — for example, caffeine is often included in the form of yerba mate or guarana — the amounts they’re used in can be considered unhealthy.

Interestingly enough, dietary supplements are not regulated by the Food and Drug Administration (FDA). They’re not considered drugs and, instead, are treated like special foods. So while every drug sold in the U.S., whether it’s prescription or not, must be proven safe and effective before it’s allowed on the market, thermogenic supplements don’t have to meet the same requirements.

Currently, drugs in the U.S. are treated as unsafe until proven; in the case of supplements, it’s the exact opposite. Thermogenics are considered safe until proven otherwise. Manufacturers don’t have to test their ingredients or pills in clinical trials, which could determine unsafe interactions with other medications.

The FDA does have the authority to force a company to stop selling a particular supplement — after the FDA proves the product poses a serious health risk. You read that correctly — it’s not until a significant amount of Americans have had an adverse reaction to a supplement that the FDA can begin to take action.

Ephedra, or ephedrine, was one such thermogenic supplement that was finally prohibited by the FDA because of many consumers getting sick or worse from it. In 2004, the FDA issued a disclaimer prohibiting the sale of dietary supplements containing ephedrine alkaloids because they presented “an unreasonable risk of illness or injury.”

However, because these supplements are self-prescribed and not under doctor supervision, there’s also no organized system for people who wish to report their side effects or bad reactions.

And when it comes to thermogenics, there can be many side effects if, again, you’re going with a product that contains some of the above ingredients.

Common Thermogenic Ingredients

While thermogenic supplements are brand-based, they use a variety of active thermogenic ingredients in order to supposedly increase heat production in the body so body fat is used as energy instead of fat.

Here are some of the most popular ingredients:

1. Caffeine

Caffeine is a compound that acts as a central nervous stimulant, increasing energy levels and alertness while helping to fight off fatigue. It’s found naturally in many food sources, including coffee, tea and cacao seeds. It’s also added to other products like soda and energy drinks as well.

Caffeine pills, on the other hand, are a type of supplement made using caffeine, either extracted from natural sources or manufactured synthetically. Like other supplements such as green coffee bean extract, guarana or coffee fruit, people typically use it as a quick and convenient way to take advantage of the unique health benefits associated with caffeine. In fact, research shows that caffeine consumption may help reduce the risk of depression, boost metabolism and even improve exercise performance.

Keep in mind that caffeine pills are different from caffeine powder, a supplement that the Federal Drug Administration has classified as dangerous and unlawful.

2. Guarana

Guarana is a type of climbing plant that is native to the Amazon. This plant is prized for the seeds from its powerful fruit. The seeds are very high in caffeine. They are often used as an additive in energy drink. Because of the guarana seed caffeine content, the seeds may come with other health benefits besides boosting energy levels.

In addition to fighting physical fatigue, some research indicates that guarana can help reduce mental fatigue as well. One study published in the journal Appetite showed that taking it was able to decrease mental fatigue associated with sustained mental effort in participants.

3. Green Tea Extract

According to some research findings, consuming antioxidants found in green tea, especially catechins and the compound called EGCG, may promote metabolic health and modestly prevent weight gain.

When 11 studies and articles were included in one 2009 meta-analysis that was published in the International Journal of Obesity, researchers found that “catechins or an epigallocatechin gallate (EGCG)-caffeine mixture have a small positive effect on weight loss and weight maintenance.”

4. Garcinia Cambogia

Garcinia cambogia is a tropical fruit, also known as the Malabar tamarind, that appears in popular weight-loss supplements. Supposedly, it prevents your body from making fat while stalling your appetite.

The key active ingredient found in the rind of garcinia cambogia fruit is hydroxycitric acid (HCA), which some research suggests can help certain people lose weight.

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

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

5. Yohimbine

Yohimbe (or yohimbine) is an herbal supplement. It is often sold in capsule or tablet form and goes by many names depending on how it’s sold.

Yohimbine may have certain fat-burning abilities and work even better while someone is fasting. Given that yohimbine can act as a mild stimulant, researchers have looked at whether it can help increase energy levels in those looking to become more active, or whether it has positive effects on reducing appetite, regulating blood sugar levels, or promoting growth of muscle mass that can then help with weight loss.

Although not every study has shown that yohimbe can have slimming effects, certain other studies have found positive results. One study found that yohimbine significantly increased mean weight loss in overweight female patients following a low-energy diet.

Possible mechanisms of action include: boosting lipolysis (the breakdown of fats and other lipids by releasing fatty acids into the blood) both during and following exercise, regulating insulin secretion, and reducing appetite.

Yohimbe also may act as a mild hallucinogenic, causing neurological reactions that can be wide-ranging. According to the Pavia Poison Control Center in Italy, “Yohimbine is currently approved in the U.S. for erectile dysfunction but has undergone resurgence in street use as an aphrodisiac and mild hallucinogen.”

6. Cayenne Pepper

Cayenne pepper (and its molecular compound found capsaicin) is a shrub that originated in Central and South America and now grows in subtropical and tropical climates. Its hollow fruit grows into long pods that turn red, orange or yellow when they ripen.

A study published in PloS One noted that consuming cayenne pepper for breakfast creates less appetite, so people eat less calories during the day. It also burns excess fat because it’s a metabolic booster. As one of the key anti-inflammatory foods, cayenne pepper benefits also include weight loss.

7. Forskolin

Extracted from the plant Coleus forskohlii, forskolin is a chemical compound that’s been used for centuries in various forms of natural medicine.

In recent years, forskolin supplements have been used to promote weight loss. There have been very few reputable studies regarding forskolin and its impact on weight loss in humans.

The first human research investigating the effects of forskolin on weight loss was conducted in 2005 at the University of Kansas and involved 30 overweight or obese men.  This 12-week study involved each man taking either a placebo or 250 milligrams of a 10 percent forskolin extract orally two times each day. It found forskolin to have a positive impact on body composition, decreasing body fat percentage and fat mass.

Later that year, a second human study conducted at Baylor University that was published in the Journal of the International Society of Sports Nutrition was conducted with 23 mildly overweight women. They were given the same dosage as the men in the first study, also for a 12-week period.

Unlike the first study, researchers found “no significant differences in fat mass or fat free mass,” meaning that body composition was not affected. In addition, no significant differences were found in any metabolic markers or blood lipids (such as increased testosterone found in the first study).

They did postulate that forskolin seemed to prevent the development of new fat mass. They found that the subjects taking it reported less fatigue, hunger and fullness.

8. Raspberry Ketones

Raspberry ketones are chemicals from red raspberries that are used for their flavor and fragrance. Although some supplement companies claim that raspberry ketones promote weight loss and increase lean body mass, there really isn’t enough scientific evidence that proves these claims to be true, at this point in time.

There are some studies involving rodents that have mixed reviews, but suggest that raspberry ketones may help to reduce food intake and thereby promote weight loss. A 2017 animal study out of Ohio State University found that raspberry ketone supplementation has limited benefit in fat loss beyond reducing food intake in mice fed a high-fat diet.

9. Taurine

Taurine is a type of amino acid that is found in the tissues throughout the body. It can also be produced in small amounts.

Taurine, or 2-aminoethanesulfonic acid, is a type of amino acid that is found in the body and is considered the most abundant amino acid in the heart, retina, skeletal muscle, brain and immune cells.

L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits. It’s also widely available in supplement form, and may be beneficial for people at risk for taurine deficiency, including those receiving parenteral nutrition or those with chronic heart, liver or kidney failure.

It is believed to be associated with a number of health benefits, such as increased fat-burning during exercise and improved heart health.

Risks and Side Effects

Thermogenic supplements can cause side effects, some severe, or longer-lasting health problems. Here are some of them.

1. Acute Liver Failure

As one of the largest organs in the body, the liver supports many essential metabolic functions, including transforming nutrients from the foods we eat into substances our bodies can use, processing harmful substances and breaking down fat for energy.

However, certain thermogenic supplements have been found to induce acute liver failure. It’s the loss of liver function that happens quickly, over days and weeks, instead of chronic liver failure, which happens slowly, over a longer period of time, such as in the case of an alcoholic.

2. Caffeine Overdose

In part because of its ubiquity, it’s simple to forget that caffeine is actually a drug. And because of the super high levels of caffeine often included in certain thermogenic supplements, it’s not uncommon for people to suffer a caffeine overdose. When this occurs, individuals can experience an increase in insomnia, nervousness, jitteriness and even vomiting.

It doesn’t take much for that to happen, either. Most supplements instruct users to take several pills a day. Combine that with a morning cup of coffee, some late afternoon tea and that’s a whole lot of caffeine in one person’s system.

Causing or increasing anxiety is also a major side effect of too much caffeine in the body. If you’re someone who suffers from stress or nervousness, caffeine can heighten those feeling and add anxiety to the mix. And if you are a naturally anxious person already, it’s likely you’ll experience increases in symptoms like fear, heart palpitations and tremors.

3. Chest Pain

Certain other active ingredients in particular thermogenic supplements can also cause adverse effects. Bitter orange, for example, is an herb made from the bitter orange tree. The extracts from bitter orange peel often appear in weight-loss supplements, but it’s now linked to such serious symptoms as chest pain, anxiety and even death.

4. Increases in Heart Rate and Blood Pressure

Another popular ingredient in weight-loss supplements is hoodia, a succulent African plant. Supposedly, the substance can trick your brain into thinking you’re full, but scant scientific evidence exists.

Instead, it’s known to cause significant increases in heart rate and blood pressure, plus can also impair liver function and cause headaches, dizziness and nausea.

5. Experiencing the “Unknown Cocktail” Effect

Many thermogenic supplements combine these active, potentially dangerous ingredients together. Dosage levels can be too high to begin with, but then combining these active ingredients together?

It also can be tough to isolate which ingredient a person will have a reaction to. Indeed, ingredients are often mixed up on labels or not even on the ingredients list; people could ingest something they’re allergic to unknowingly.

The post Best Thermogenic Ingredients to Burn Fat — or Are They Too Risky? appeared first on Dr. Axe.

People living in parts of northern Europe have been using cod liver oil for centuries to enhance immunity and protect them from dark, long winters. They have also used cod liver oil as a natural solution for rheumatism, aching joints and stiff muscles.

The primary source of cod liver oil was eating the fresh livers of Gadus morhua fish. While not very appetizing to most people, traditional populations felt it was worth it to benefit from cod liver oil’s numerous health-promoting effects.

What Is Cod Liver Oil?

Cod liver oil is a nutrient-dense source of essential vitamins, including vitamin D and vitamin A as well as anti-inflammatory omega-3 fatty acids. Considering most people don’t eat enough anti-inflammatory foods that provide both vitamin D and omega-3s — important nutrients that play a crucial role in cardiovascular, hormonal, immune, reproductive and neurological health — many adults and children can benefit from regularly supplementing with cod liver oil.

Cod liver oil comes from, you guessed it, cod liver! You can consume the oil either from eating fresh cod liver or, more commonly, from taking over-the-counter supplements. Each teaspoon of cod liver oil contains about 41 calories and 4.5 grams of fat, split between monounsaturated, saturated and polyunsaturated fatty acids.

The most beneficial aspect of taking cod liver oil is that it contains high levels of omega-3 fatty acids, the same type found in oily fish or seafood like salmon, mackerel and sardines. It’s also one of the few and best vitamin D–rich foods.

Nutrition Facts

One tablespoon serving of cod liver fish oil (13.6 grams) contains about:

• Calories: 123
• Total Carbohydrates: 0 g
  • Fiber: 0 g
  • Sugar: 0 g
• Total Fat: 13.6 g
  • Saturated Fat: 3.1 g
  • Polyunsaturated Fat: 3.1 g
  • Monounsaturated Fat: 6.4 g
  • Trans Fat: 0 g
• Protein: 0 g
• Cholesterol: 77.5 mg
• Sodium: 0 mg 
• Vitamin A: 4080 micrograms (453% DV*)
• Vitamin D: 34 micrograms (170% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Source of Anti-Inflammatory Omega-3 Fatty Acids

Cod liver fish oil is one of nature’s richest sources of omega-3 fatty acids, called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Due to their natural anti-inflammatory properties, omega-3s are often used to treat a variety of symptoms naturally, from coronary heart disease risk factors to depression or arthritis pain.

There are many studied benefits of omega-3 supplements or foods, including protecting and improving heart health, battling mental disorders and decline, reducing inflammation, fighting autoimmune diseases, lowering cancer risk, supporting the growth of healthy bones and joints, improving sleep quality, benefiting child growth and development, fighting menstrual pain, lowering the risk of macular degeneration, and improving skin health as you age.

The problem is that the vast majority of Americans have an imbalance of omega-3 to omega-6 fats in their diet. Omega-6 fats aren’t necessarily bad for you, but if they are consumed in large amounts without omega-3s, they cause inflammation, which is at the root of most diseases.

A healthy ratio is ideally around 2:1 omega-6 to omega-3 fats, but many people on the Standard American Diet (SAD) consume five to 10 times more omega-6 fatty acids than omega-3s. Omega-3 deficiency is on the rise because of the overconsumption of processed foods, fast or fried foods that contain refined vegetable oils (like soybean oil, canola oil, cottonseed oil and corn oil) filled with omega-6s. Supplementing with omega-3-rich cod liver oil is one way to lower inflammation and tip your fatty acid ratio back in favor of better health.

2. Supplies Critical Vitamin D

Cod liver oil is the top vitamin D food. Vitamin D acts more like a hormone in the body than a vitamin, since it affects neurotransmitter functioning, heart health and inflammatory responses. Synthesized by your own skin when you’re exposed to the sun’s UV light, the best ways to get enough vitamin D are to spend a little time outdoors without sunscreen and to eat vitamin D-rich foods.

Not only does vitamin D play a part in healthy bone metabolism, but it supports important functions of all of our cells. Because low vitamin D levels can interfere with our cells’ ability to multiply and replenish, vitamin D deficiency might increase the risk of becoming sick short-term, or, even worse, developing a chronic autoimmune disorder, cognitive or cardiovascular disease, diabetes, osteoporosis or cancer.

Many adults and children don’t get enough regular sun exposure year round due to living mostly indoor lifestyles, which is why vitamin D is a vital component of most multivitamins. One researcher reviewing the prevalence of vitamin D deficiency states in his 2008 review that “Vitamin D deficiency is now recognized as a pandemic.” Low levels of vitamin D are associated with rickets in children, osteopenia, osteoporosis (and related fractures), cancer, autoimmune diseases, high blood pressure, diabetes, rheumatoid arthritis, mental illness, autism and tuberculosis.

High doses of vitamin D taken alone might have potential side effects, which is why it’s now recommended to take vitamin D in combination with synergistic vitamin A and omega-3 fatty acids, such as how it’s found naturally in vitamin D–rich foods including cod liver oil.

3. Great Source of Vitamin A

Vitamin A is an important antioxidant that reduces oxidative stress (also called free radical damage) and, therefore, inflammation levels. It’s tied to the prevention of eye-related disorders, supports brain health, helps fight cancer and is important for hormone production. While most people eating a pretty well-balanced diet get enough vitamin A daily, deficiency is a risk for some people eating highly processed foods or not enough calories in general.

Recently, supplementing with vitamin A has come under debate, since high levels are thought to actually be harmful and potentially toxic, causing a condition known as hypervitaminosis A. However, this is generally caused by high-dose vitamin A supplements, not the amount found in a teaspoon of cod liver oil, which contains about 90 percent of your daily recommended allowance of vitamin A.

While consuming very high levels of vitamin A from supplements alone has been linked to some health concerns, obtaining vitamin A naturally from food sources can help improve the immune system. Eating plenty of vitamin A-rich foods is beneficial for bone growth, night vision, healthy cellular growth, testicular and ovarian function and much more.

Vitamins A and D are fat-soluble nutrients often found together in animal foods. Both act like precursors to active hormones, so we produce certain enzymes that convert each of these to active forms the body can use to regulate our immune system. In this case, vitamin A is converted to retinol. Obtaining vitamins A and D together is completely natural and allows these processes to happen in a way that protects us from toxicity.

4. Helps Prevent Heart Disease

Evidence shows that cod liver oil taken either in supplement or whole food form can help lower high triglycerides, a type of dangerous fat in the blood that raises the risk for heart disease. Cod liver oil also treats high blood pressure and helps to balance cholesterol levels.

A range of human and animal studies have proven high efficacy of omega-3 polyunsaturated fatty acids obtained from cod liver oil in preventing atherosclerosis (hardening and stiffening of the arteries) and its complications. Treatment either alone or in combination with statin drugs helps reverse risk factors in patients with hypertriglyceridemia and high triglyceride levels.

5. Lowers Risk for Cancer

High levels of vitamin D, obtained from both sun exposure and supplementing with cod liver oil, have been associated with lower risks of cancer. One study found that vitamin D from both the sun and cod liver oil could help prevent breast cancer in women due to having antiproliferative and proapoptotic effects on breast cancer cells, thereby reducing mammary tumors.

While sun exposure still seems to be the most relevant protective factor for getting enough cancer-busting vitamin D, cod liver oil may also help offset common deficiencies.

6. Prevents or Treats Diabetes

As a great source of essential healthy fats, cod liver oil can help control insulin resistance, inflammation and manage glucose (sugar) levels in the blood.  It’s even been shown to help lower symptoms of complications related to diabetes like kidney disease. Use of cod liver oil and vitamin D supplements during the first year of a baby’s life and use of cod liver during pregnancy can also help lower the risk for developing diabetes.

One 2007 study published in the Journal of Pharmacy and Pharmacology found that giving diabetic rats cod liver oil supplements for 12 weeks acted as a natural diabetes treatment. The cod liver oil supplements completely prevented endothelial deficiency and helped correct several biochemical markers for metabolic syndrome (a combination of diabetes and cardiovascular disorder risk factors).

Prior to supplementing with cod liver oil, the rats experienced elevated plasma glucose (sugar) levels and high triacylglycerol and high cholesterol concentrations in their blood. Cod liver oil helped manage the rats’ weight gain and entirely prevented plasma lipid abnormalities while also controlling insulin sensitivity and other factors.

7. Helps Treat Rickets and Rheumatoid Arthritis

At the beginning of the 20th century, scientists established that cod liver oil was a natural “antirachitic,” which meant thousands of mothers began forcefully spoon-feeding the stuff to unwilling children to avoid painful rickets. Cod liver oil use is associated with a reduction in pain, joint stiffness and swelling in patients with arthritis and other inflammatory conditions.

Cod liver oil may even help reduce the amounts of non-steroidal anti-inflammatory drugs patients with rheumatoid arthritis need.

8. Boosts Reproductive Health and Infant Development

Omega-3 fatty acids are important for reproductive health and ideal for a pregnancy diet. These fats found in cod liver oil and other aquatic sources are “precursors” to eicosanoids, compounds that affect cellular activity. Eicosanoids are involved in the inflammatory process and help to keep that in check, but they’re also associated with menstrual cycles, fertility and many hormone-related functions.

When you don’t have enough omega-3s in your diet, the functions fulfilled by eicosanoids can be disrupted, which is why increasing omega-3 intake may improve issues with the following hormone and reproduction-related conditions: (16, 17, 18, 19)

• dysmenorrhea (menstrual cramps)
• infertility
• inconsistent ovulation
• premature birth
• low birth weights
• infant brain development during pregnancy and breast-feeding
• preeclampsia
• postpartum depression
• menopause
• postmenopausal osteoporosis
• breast cancer
• low sperm count
• poor sperm motility

Results from a 2003 study conducted at the University of Oslo in Norway showed that children who were born to mothers who had taken cod liver oil during pregnancy and lactation scored higher on intelligence tests at age four compared with children whose mothers had taken corn oil instead.

9. Improves Brain Function

Regularly supplementing with fish oil as a natural remedy for depression has been associated with lower risks for depressive symptoms, due to both the higher intake of essential omega-3 fats and vitamin D.

A 2007 study published in the Journal of Affective Disorders found that omega-3 fatty acids from cod liver oil improved the outcome of depression and anxiety in the general population. The Hordaland Health Study followed 21,835 adults living in Norway for two years and discovered that the prevalence of depressive symptoms in those who used cod liver oil daily was 2.5 percent, as compared to 3.8 percent in the rest of the population. They also found that the prevalence of high levels of depressive symptoms decreased with increasing duration (0–12 months) of cod liver oil use.

There’s a strong connection between omega-3 intake or fish oil supplementation and prevention of cognitive decline, including Alzheimer’s disease. While no long-term human trials have successfully used fish oil to offset the development, there is tentative evidence that omega-3s it contains (as well as nutrients like vitamin B types, vitamins E, C and D) may serve to protect against cognitive decline and potentially decrease a person’s chance of developing this debilitating condition.

10. Helps Maintain Bone Health

Vitamin D is important for building and maintaining strong bones. Studies show that women who live in cold, northerly latitudes and don’t get enough sunlight tend to produce less vitamin D, which increases the risk for bone turnover, bone loss, fractures and also obesity.

Vitamin D supplementation, including from cod liver oil, has been associated with a significantly lower risk of bone fractures and might help naturally prevent osteoporosis from developing.

11. Fights Ulcers

In laboratory settings, cod liver oil has shown benefits for improving gastric ulcer healing and reducing gastric antisecretory effects observed in rats. The oil also seems to produce gastric cytoprotective effects and causes a significant reduction in the development of stress and pain caused by gastric ulcers.

Dosage Recommendations

Many fish oil supplements available today are unhealthy, contain fillers or synthetic ingredients, can be rancid and are not an ideal ratio of fatty acids. Look for a reputable brand and ideally one that also contains antioxidants like astaxanthin to keep the oil from oxidizing.

Fermented cod liver oil is also available by some brands, which means the livers were fermented to produce more vitamins and is predigested. Fermentation is a valuable process that makes nutrients much more bioavailable.

Since it’s not associated with any significant side effects, cod liver oil can be taken by most people in a varying number of dosages. For the average person, it’s best to get about 500 milligrams of EPA/DHA per day (at least two servings of a 3.5-ounce serving of oily fish), while up to 4,000 milligrams EPA/DHA is recommended in some cases, particularly if you’re aiming to treat or prevent heart disease. Figure out what works best for you, and focus more on the milligrams of EPA/DHA than an exact amount of fish oil.

How should you consume your fish oil? You can mix it with a small amount of juice, lemon water, a smoothie, apple sauce, yogurt, almond butter or anything else that helps disguise the slightly fishy taste. A reputable brand will not add flavor enhancers or remove the odor or taste, so be prepared. Some brands will add natural extract to improve the taste (like mint or lemon), so this is an option.

Store your bottle of cod liver oil in a cool, dark place or in the refrigerator to keep it from spoiling and going rancid.

Risks and Side Effects

When it comes to cod liver oil, and any type of fish oil or omega-3 supplement for that matter, it all comes down to the need for balance. Remember, you’re aiming to get about two times the amount of omega-3s to omega-6s in your diet, while the average American may get 5–10 times more omega-6s than omega-3s on a regular basis.

Omega-3 fatty acids suppress inflammation and omega-6 fatty acids promote inflammation, and we need some of both. This delicate relationship keeps your immune system working properly so you produce “defense mechanisms” against posed threats (toxins, bacteria, pathogens) when you need to, but don’t become overly inflamed in the process.

If you’re consuming wild-caught fish a couple of times a week and have a diet high in pastured animal fats and plant-based omega-3 foods, then taking an omega-3 supplement might not be totally necessary. However, the average person can really benefit from supplementing and eating well.

Cod liver oil can act like a blood thinner, so pregnant women, asthmatics or people taking high blood pressure medication or anticoagulants should speak to their doctor before beginning a fish oil regimen. While it’s safe for most people, there are some possible side effects, such as belching (having “fish burps”), bad breath, heartburn, nausea, blood stools, low blood pressure, high vitamin A and D levels and nosebleeds.

Final Thoughts

• The major benefits of cod liver oil include anti-inflammatory effects, vitamin D and A supply, preventing heart disease and diabetes, lowering cancer risk and improving brain function.
• There are no known major side effects to taking a cod liver oil supplement, so the dosage you choose will mostly depend on what you’re aiming to accomplish. Typical doses of EPA/DHA each day range between 500 and 4,000 milligrams.
• To use cod liver oil, it’s best to mix it into something that will temper the strong flavor it has, like a smoothie.

The post 11 Benefits of Cod Liver Oil: The Anti-Inflammatory Disease Fighter appeared first on Dr. Axe.

People are always on the lookout for a weight loss supplement that can simply melt away fat and leave muscle mass unaffected. However, when it comes to quick fixes in terms of changing your body composition, the facts about weight loss supplements are rarely as positive as the claims may sound. This is no different in the case of forskolin, a compound found in a plant that’s a member of the mint family.

But while it may not have mythical fat-burning power, forskolin does have several health benefits, both related and unrelated to weight loss/weight management. In the common quest to lose weight fast, see if forskolin has a role to play.

What Is Forskolin?

Extracted from the plant Coleus forskohlii (alternatively known as Plectranthus barbatus), forskolin is a chemical compound that’s been used for centuries in various forms of natural medicine. You may hear forskolin referred to by its plant name, or by names including: Indian coleus, borforsin, coleus, forskohlii or coleus barbatus.

Historically, Coleus forskohlii has been used in Brazil, eastern and central Africa, India, and other Asian countries. Coleus forskohlii, or Indian coleus, is often said to be an important part of Ayurvedic medicine, a millennia-old healing science that focuses on wholeness and entire body health.

According to Ayurveda and other traditional systems of medicine, forskolin benefits include its ability to help treat heart problems, digestive disorders, skin damage (such as burns or cuts), skin conditions (like eczema and psoriasis), urinary tract infections (UTI), asthma and various other conditions.

What is forskolin used for today? More recently, it’s played an important role in scientific research because of its ability to activate cAMP accumulation.

CAMP (also known as cyclic adenosine monophosphate or cyclic amp) is a “second messenger” that impacts various biological processes. These second messengers are responsible for helping your cells understand how to process the messages of various “first messengers,” like endorphins and hormones including epinephrine or serotonin.

The first messengers begin cellular processes, and then second messengers act as translators in cellular processes within your body. The activation of cAMP is important because cAMP helps regulate blood glucose and fat metabolism levels.

Does Forskolin Work for Weight Loss?

In recent years, forskolin supplements have been used to promote weight loss. This includes being used as an ingredient in thermogenic weight loss supplements. There have been very few reputable studies regarding forskolin and its impact on weight loss in humans. There have also been limited studies conducted on rats and mice.

The first human research investigating the effects of forskolin on weight loss was conducted in 2005 at the University of Kansas and involved 30 overweight or obese men.  This 12-week study involved each man taking either a placebo or 250 milligrams of a 10 percent forskolin extract orally two times each day.

It found forskolin to have a positive impact on body composition, decreasing body fat percentage and fat mass. Other significant results included an increase in testosterone levels and bone mass in the blood. Oddly, the group receiving it actually had higher testosterone levels at the beginning of the study than the control group. But while forskolin did seem to impact body composition, the participants in this study did not actually lose weight.

Later that year, a second human study conducted at Baylor University that was published in the Journal of the International Society of Sports Nutrition was conducted with 23 mildly overweight women. They were given the same dosage as the men in the first study, also for a 12-week period.

Unlike the first study, researchers found “no significant differences in fat mass or fat free mass,” meaning that body composition was not affected. In addition, no significant differences were found in any metabolic markers or blood lipids (such as increased testosterone found in the first study).

They did postulate that forskolin seemed to prevent the development of new fat mass. They found that the subjects taking it reported less fatigue, hunger and fullness.

In the rat study (from 2014), scientists administered forskolin and/or rolipram to 50 female rats over the course of 10 weeks, splitting them into five control groups, including a control group and four combinations of diet plus supplementation.

The rat study concluded that “both forskolin and rolipram stimulated lipolysis and inhibited body weight increase by increasing cAMP levels.” So, forskolin increases levels of cAMP, or cyclic amp, which is a molecule that in elevated levels helps boost fat burning compounds. The scientists found that forskolin did prevent weight gain, even on a diet that caused rats in other diet groups to gain significant amounts of weight. This is in line with the second study, finding that supplementation may help manage weight gain.

In a recent 2021 study on obese mice, the effects of forskolin were evaluated. Results showed that forskolin supplementation both helped glucose metabolism and lowered body fat in the high-fat diet-fed mice.

The bottom line is that forskolin does not seem to promote weight loss in human studies, but did so in a recent animal study. However, in most studies, both with humans and animals, forskolin may help prevent weight gain.

Benefits

1. Helps Manage Weight in Overweight/Obese People

As just discussed mentioned, forskolin does have promising results in its ability to prevent weight gain in already overweight or obese people. Used in conjunction with a healthy lifestyle, it can be used to help manage a healthy weight.

Another study supporting forskolin for weight management was conducted in 2011. The study tested the effects of a topical product that contained tetrahydroxypropyl ethylenediamine, caffeine, carnitine, forskolin and retinol.

After 12 weeks, circumference of all treated areas (including waist, hips, buttocks and abdomen) had decreased, and the appearance of cellulite decreased significantly by week eight. While this does not directly affect fat mass, it may be worth mentioning for those who are concerned about the physical appearance of body fat.

2. May Be Effective as Part of a Natural Treatment for Cancer

Forskolin activates protein phosphatase 2 (PP2A), an enzyme that causes rapid rates of cell division. A study in 2011 at the University of Madrid found that forskolin’s activation of the PP2A enzyme had anti-tumor effects on rectal cancer tumors, stopping their growth. The results of this study indicate that, depending on the type of rectal cancer a patient has, forskolin may have positive effects on slowing or stopping tumor growth.

Researchers also discovered that forskolin has the ability to cause apoptosis (cell death) in multiple myeloma cancer cells. Additionally, when taken with common chemotherapy drugs, it reduced the side effects caused by the treatments.

3. Reduces High Blood Pressure

One of forskolin’s most ancient uses is treating heart conditions, such as hypertension. A study done in India found Coleus forskohlii extract to effectively reduce blood pressure in more than 75 percent of the patients tested. This power against high blood pressure probably contributes to forskolin’s accepted use in improving heart health.

It’s possible to naturally reduce high blood pressure symptoms, and forskolin may be one piece of that puzzle. For those suffering from high blood pressure, it’s recommended to reduce intake of foods that make blood pressure higher (such as alcohol, sugar, high-sodium foods and caffeine), start eating foods proven to lower blood pressure (the Mediterranean diet, high-potassium foods, tea, dark chocolate and more), and use other natural blood pressure-lowering methods.

4. Lowers Blood Sugar Levels

A 2014 study on glycemia and oxidative stress in rats looked at forskolin’s effectiveness on the two conditions. The study, published in the International Journal of Medical Sciences, indicated that regular administration of forskolin (over the course of eight weeks) decreased fasting blood glucose levels. While this preliminary study shows that this supplement may help diabetic and prediabetic patients, more research must be done in order to prove its level of efficacy.

Interestingly, the study found no antioxidant activity significant enough to mention. Many champions of forskolin claim it to have significant antioxidant content, but this has not been proven. The evidence does, however, suggest its use to maintain normal blood sugar levels.

5. Helps Manage Asthma Attacks

Asthma, a condition in which airways become inflamed and swollen, is another condition historically treated by forskolin. It’s been found to be more effective than cromoglicic acid in at least one study testing forskolin’s ability to prevent asthma attacks, as participants taking it experienced about half of the asthma attacks as those taking cromoglicic acid.

Another experiment comparing forskolin to beclomethasone, a common steroidal inhaler treatment for asthma, found “no statistically significant difference between the forskolin and beclomethasone treatment groups,” indicating this may be a natural and relatively safe treatment option for asthma sufferers.

6. Treats Symptoms of Glaucoma

Forskolin has long been believed to effectively and naturally treat symptoms of glaucoma. Commonly, using it for glaucoma involves an injection directly into the eye, although some recent studies have researched the impact of orally administered supplements as well.

One such occasion focused on the control of intraocular pressure, the fluid pressure within the eye. Maintaining stable intraocular pressure is the goal of many common glaucoma treatments for patients with primary open-angle glaucoma, the leading cause of irreversible blindness in the world.

Researchers found that taking forskolin orally (along with another supplement, rutin) had a significant impact on pressure levels and offered an effective treatment for patients who had tried everything else short of surgery.

Forskolin vs. Garcinia Cambogia

The effects of forskolin are often claimed to be similar to that of garcinia cambogia, another popular weight loss supplement. Like forskolin, garcinia cambogia gives some minor aid in weight loss but is not effective at getting rid of belly fat.

Let’s take a look at the similarities and differences of these two weight loss supplements.

Forskolin and garcinia cambogia have the following in common:

• Help manage or aid in weight loss to a small degree (with garcinia cambogia having slightly more impact on the weight loss side)
• Lower blood sugar
• Are natural, unregulated supplements originating from plants
• Have been used in ancient natural medicine (especially in India) to cure various diseases
• Do not have agreed upon “normal” dosage levels
• Have potentially dangerous medicinal interactions
• Should not be taken by women who are pregnant

Forskolin and garcinia cambogia differ in these ways:

• Forskolin has minimal side effects, while garcinia cambogia has been linked with many dangerous side effects, including fatigue, brain fog and several more.
• Garcinia cambogia has been proven to help curb cravings and suppress appetite, while no significant evidence exists that forskolin does so.
• The benefits of garcinia cambogia that can be proven (in conditions unrelated to weight loss) are limited to lowering cholesterol. Forskolin, however, has been effectively proven to be a powerful catalyst in the treatment of various disorders, such as certain cancers, glaucoma, high blood pressure and more.

How to Use

You can buy forskolin in various forms. Over-the-counter forskolin powder is available in supplement form. It may also be prescribed in powder form via inhaler (for asthma), or injected directly into the eye as part of a glaucoma treatment regimen.

Like many supplements that are commonly used for weight loss, there are many disreputable companies selling what they claim to be forskolin extract that are dangerous and contain unnamed ingredients. If you buy forskolin, it’s best to go with pure forskolin extract. For safety reasons, it’s important to only purchase supplements from trusted companies.

Regarding forskolin dosage, always follow dosing instructions carefully. If you take medications or have concerns then be sure to take these supplements under the supervision of your healthcare professional.

Only doctors can prescribe inhaled or intravenous forskolin. If you believe these treatments may be beneficial to you, please see your healthcare professional for advice on the appropriate forskolin dosage that you should take.

Risks and Side Effects

What are the dangers of taking forskolin? While there are no noted forskolin side effects in some weight loss studies, it’s important to be aware of the few potential issues and interactions you could experience.

One lab study observed the effects of forskolin on genetic material and found evidence of genotoxicity, the destruction of DNA that can potentially lead to mutations and cancer. Taking forskolin may also cause rapid or irregular heartbeat in some people, so if you experience these symptoms while taking it, you should discontinue use and see your doctor immediately.

Is forskolin safe if you have high blood pressure? Forskolin appears to be safe and beneficial at managing high blood pressure, however it’s best to work with a healthcare professional in this case. Because of the way it lowers blood pressure, those with low blood pressure already should avoid taking forskolin.

Does forskolin interact with any medications? Anyone currently taking beta blockers or nitrates for chest pain should also steer clear of taking this supplement. People who are pregnant, nursing, have blood disorders, are about to have or just had surgery (within two weeks), or are suffering from heart disease should not take forskolin.

Some reports indicate inhaling it for asthma can cause throat irritation, cough, tremor and restlessness. Intravenous eye injections may cause stinging.

There are also preliminary indications that forskolin may increase cyst size in women with polycystic ovarian syndrome, so you should not take it if you have been diagnosed with PCOS.

Final Thoughts

• Forskolin is a plant-based molecular compound extracted from the Coleus forskohlii plant in the mint family. Natural health practitioners have prescribed forskolin extract for centuries to treat various diseases and health conditions.
• There is no scientific evidence to support that forskolin causes weight loss or burns fat, although it may prevent weight gain without changing your diet.
• That being said, there is evidence of forskolin benefits, such as helping with blood pressure regulation and offering protection against diabetes and gluacoma.
• You can purchase it in supplement form, but be cautious of the manufacturer and reseller, as many so-called “pure forskolin” supplements are dangerous and contain unnamed ingredients.

The post Forskolin for Weight Loss: Does It Work? Are There Other Benefits? appeared first on Dr. Axe.

Saw palmetto benefits have been known for a long time. In fact, the saw palmetto plant was used for medicine by the Native Americans of the Southeastern U.S., and in the early 20th century, men used the berries to treat urinary tract problems and increase sperm production — in addition to maintaining prostate health.

Today, saw palmetto supplements are some of the most commonly consumed supplements by men with prostate cancer and benign prostatic hyperplasia (BPH) thanks to the numerous saw palmetto benefits. In fact, by 2032, over $309 million in saw palmetto supplements is expected to be sold in the U.S., says Persistence Market Research.

Saw palmetto benefits include treating colds, coughs and sore throat, and this supplement is used as a natural remedy for asthma, chronic bronchitis, chronic pelvic pain syndrome and migraine headaches.

It’s also used to increase urine flow, promote relaxation and enhance sexual drive.

What Is Saw Palmetto?

Saw palmetto extract is taken from the deep purple berries of the saw palmetto fan palm, which is known as Serenoa repens. It grows as a tree or shrub and has lush, green leaves that fan out from its thorn stem.

It can reach heights of 10 feet in warm climates, with leaf clusters that can reach two feet or more.

Other common names for saw palmetto include American dwarf palm tree and cabbage palm. The plant is native to the West Indies, and in the U.S., saw palmetto grows in the warm climates of the Southeast Coast, from South Carolina to throughout Florida.

Saw palmetto benefits have been known for centuries, and the plant has been used in traditional, eclectic and alternative medicine. Its active ingredients include fatty acids, plant sterols and flavonoids.

The berries also contain high molecular weight polysaccharides (sugars), which may reduce inflammation and strengthen the immune system — thus adding immune system booster to the list of saw palmetto benefits.

The most important factor about Serenoa repens is that it’s been shown to slow the production of the enzyme 5-alpha reductase, so taking it is a strong step to improve prostate health. This enzyme converts the male hormone testosterone into dihydrotestosterone (DHT) — a sex steroid and androgen hormone.

While DHT is important because it plays a role in male development, it also contributes to many common health issues in men, such as loss of libido, an enlarged prostate and hair loss. By taking Serenoa repens supplements or using the extract of this beneficial plant, you inhibit the production of this hormone and help avoid these issues that are seen in middle-aged and older males, including enlargement of the prostate and BPH symptoms.

Saw palmetto berries may also help relieve chronic pain and migraines and reserve hair loss, in addition to other saw palmetto benefits.

Benefits/Uses

1. Treats Benign Prostatic Hypertrophy (BPH)

The most common form of an enlarged prostate is benign prostatic hyperplasia. The prostate usually stays at about the same size or grows slowly in adults, as long as male hormones are present.

It’s when the prostate becomes enlarged that men begin experiencing symptoms from BPH and lower urinary tract issues. The prostate gland can become inflamed or enlarged as men get older. The prostate then compresses the urethra, leading to difficulty with urination that results in bladder infections or bladder stones.

BPH can be caused by a variety of circumstances, including hormonal changes (such as excess estrogen), deteriorating blood vessels and a zinc deficiency.

Research shows that saw palmetto inhibits testosterone from binding to and stimulating prostate cells, which reduces the multiplication of prostatic cells and prostatic enlargement.

Other treatments for BPH, alpha blockers and 5-alpha-reductase inhibitors, can cause sexual dysfunctions themselves — while saw palmetto is a natural supplement that doesn’t have a long list of side effects. That makes it one of the best sources to increase testosterone naturally and improve prostate health the natural way.

One 2012 study conducted in Switzerland analyzed 82 patients in an eight-week trial. The patients took one capsule of 320 milligrams of saw palmetto extract daily.

At the end of the treatment, the International Prostate Symptom Score was reduced from 14.4 ± 4.7 to 6.9 ± 5.2. Investigators’ and patients’ assessments confirmed the good efficacy, and treatment was very well-tolerated and accepted by the patients.

A 2019 study declared that saw palmetto extract had therapeutic potential but also that saw palmetto products needed to be standardized for consistent efficacy in both the prevention and treatment of BPH.

2. Reduces Risk of Prostate Cancer

A systematic literature review of 11 studies identified saw palmetto supplements as one of the five commonly used forms of alternative medicine by men with prostate cancer.

Serenoa repens supplements work as 5-alpha reductase inhibitors — meaning they slow down the conversion of testosterone to DHT by blocking the enzyme and preventing its formation. According to research, DHT is responsible for prostate enlargement, which may be a cause of prostate cancer.

The science is still unclear on this matter, but studies on two 5-alpha reductase inhibitor prescriptions, Finasteride (Proscar) and Dutasteride (Avodart) found that men taking either drug were less likely to develop prostate cancer after several years than men getting an inactive placebo. The problem lies in the side effects of these medications — they can cause sexual side effects, such as lowered sexual desire and impotence.

Saw palmetto, on the other hand, can also inhibit DHT and help with urinary problems from BPH, such as trouble urinating and leaking urine — plus it regulates your testosterone levels, helps with libido and works as a natural remedy for impotence.

Studies have also found that saw palmetto inhibits the growth of prostatic cancer cells and may destroy dangerous cells. A study conducted at the Department of Biochemistry and Molecular Biology at the Peking University Health Science Center in Beijing found that saw palmetto induced growth arrest of prostate cancer LNCaP, DU145 and PC3 cells and down-regulated DHT, the hormone that leads to prostate enlargement.

Another interesting note about saw palmetto is the research that has been done to measure its effect on post-surgery recovery time. Prostate surgery (known as transurethral resection of the prostate or TURP) can require a lengthy recovery period, but research shows that taking 320 milligrams of saw palmetto daily for two months before prostate surgery can reduce the time spent in surgery.

It also helps with blood loss, the development of problems during surgery and the total time spent in the hospital.

3. Helps with Hair Loss

Saw palmetto extracts and supplements work as hair loss remedies because they keep testosterone levels balanced. As men age, the testosterone hormone is diminished, and the hormone called 5α-Dihydrotestosterone (DHT) increases.

The cause of hair loss is due to the hair follicles’ sensitivity to DHT, which is a male androgen hormone that causes follicles to shrink, resulting in a shorter life span and decrease of hair production.

Normally, after a hair falls out, another hair starts to grow from this same follicle — but if DHT is high, hair growth decreases. Saw palmetto benefits have the power to stop the conversion of testosterone into DHT, making it beneficial for hair growth.

Although the opinions about saw palmetto as an effective hair growth agent are mixed, especially when it comes to using saw palmetto for women, there are studies that indicate its use as beneficial.

One study conducted at the Clinical Research and Development Network in Colorado tested 34 men and 28 women, aged 18–48 years, who topically applied saw palmetto extract in lotion and shampoo base for three months. The results found that 35 percent of the participants had an increase in hair density.

This suggests that saw palmetto for hair loss may work as a natural approach for both men and women.

A 2020 review of evidence published in the Cochrane database, PubMed and Google Scholar found that Serenoa repens extract resulted in improvement in overall hair quality, total hair count and hair density among alopecia patients. Reports also show that saw palmetto was well-tolerated and not associated with serious adverse events.

4. Retains Testosterone Levels

Because saw palmetto inhibits the conversion of testosterone into DHT, the body can retain normal levels of testosterone. This helps with weight loss, strength management, pain response, hair loss and sex drive.

Today, low testosterone in males is rapidly growing, and this results in chronic fatigue, a stunt in libido and a decreased sense of well-being.

A case study reported in the American Journal of Medicine analyzed a 52-year-old man who was experiencing erectile dysfunction, low libido and fatigue. He took no medications and was otherwise healthy.

The study suggested that his metabolic status improved dramatically by increasing his testosterone counts. After three months, he already felt more energized, and his sexual function improved.

5. Supports Urological System

Saw palmetto benefits the urological system in men who have benign prostatic hyperplasia. This occurs because of an interaction with the receptors in the lower urinary tract that can lead to urinary dysfunction and overactive bladder.

Serenoa repens is also recommended to treat weakening urinary organs in elderly people or women after menopause because it strengthens the urinary organs and has been recommended as a natural remedy for kidney stones.

The Journal of American Medical Association released a 1998 review stating that saw palmetto is effective in improving urological symptoms and urine flow. For the review, 18 randomized trials with almost 3,000 male participants were analyzed.

Overall, 28 percent of the men taking saw palmetto showed fewer urinary tract symptoms, 24 percent showed improvement in peak urine flow and overall urine flow improved for 43 percent of the participants.

The results were comparable to the group taking Proscar — a prescribed medication — and they were much more promising than the men taking a placebo.

Another randomized, double-blind, placebo-controlled trial done at the University of Chicago Pritzker School of Medicine involved 85 men who randomly received either saw palmetto or a placebo for six months. The results indicate that saw palmetto use leads to a significant improvement in urinary symptoms in men with lower urinary tract symptoms compared with placebo.

This study shows that saw palmetto can be an effective home remedy for UTI.

Supplement Forms

You can purchase dried saw palmetto berries in some health food and vitamin stores. You may see the scientific name Serenoa repens saw palmetto on the label.

You can find dried berries that have been pulverized to powder and made into capsules, tablets, tinctures, teas or extracts as well.

Saw palmetto capsules are sold in most health food or convenient stores with a vitamin section.

The product label should indicate that contents are standardized and contain 85 percent to 95 percent fatty acids and sterols, so be sure to read the label before you make a purchase.

Recommended Dosage

• The general daily saw palmetto dosage ranges from 160–320 milligrams. This depends on your health condition, and it should be decided with the guidance of your health care provider.
• When using saw palmetto to treat BPH, the recommended dose is starting with 320 milligrams daily for four months. Some healthcare professionals may recommend a higher dosage of 320 milligrams three times a day and then dropping down to 320 milligrams once a day after a four-month treatment period.
• For treating early stages of BPH, take 160 milligrams twice a day.
• For future prostate surgery (called transurethral resection of the prostate), take 320 milligrams daily for two months before scheduled surgery.
• For the treatment of bald spots, take 200 milligrams twice daily, combined with 50 milligrams of beta-sitosterol twice daily.
• You can drink saw palmetto tea, but keep in mind that the fatty acids, its most active ingredients, are not soluble in water and won’t be as effective as capsules.

Risks, Side Effects and Interactions

A systematic review done in 2009 measured the adverse side effects of saw palmetto when used for the treatment of lower urinary tract infections and BPH. After reviewing a number of randomized trials, evidence suggests that adverse events associated with the use of saw palmetto are mild and similar to those with the placebo.

The most frequently reported saw palmetto side effects are abdominal pain, diarrhea, nausea, fatigue, headache, decreased libido and rhinitis.

Saw palmetto may not be safe to use during pregnancy or when breastfeeding. It acts like a hormone, and this could be dangerous to the pregnancy, so be sure to consult your doctor before use.

Some birth control pills contain estrogen, and saw palmetto might decrease the effects of estrogen in the body. Taking saw palmetto along with birth control pills might decrease the effectiveness of birth control pills.

Serenoa repens may also decrease estrogen levels in the body, so taking saw palmetto along with estrogen pills might decrease the effectiveness of the estrogen pills and affect your hormonal balance.

Saw palmetto might slow blood clotting, so taking saw palmetto along with medications that also slow clotting might increase the chances of bruising and bleeding. Some medications that slow blood clotting include:

• aspirin
• clopidogrel (Plavix)
• diclofenac (Voltaren, Cataflam, others)
• ibuprofen (Advil, Motrin, others)
• naproxen (Anaprox, Naprosyn, others)
• dalteparin (Fragmin)
• enoxaparin (Lovenox)
• heparin
• warfarin (Coumadin)
• and others

If you’ve never taken saw palmetto before, it’s wise to discuss your intentions with your health care professional in order to pinpoint an appropriate dosage and to rule out possible interactions.

Final Thoughts

• Serenoa repens extracts are taken from the berries of the saw palmetto fan palm.
• Saw palmetto benefits are best known for the ability to slow the production of the enzyme 5-alpha reductase, which promotes prostate health. Research suggests that saw palmetto benefits could be used to treat benign prostatic hypertrophy (BPH) and reduce the risk of prostate cancer.
• Other saw palmetto benefits include preventing hair loss, maintaining normal testosterone levels and supporting urological function.
• The general recommended saw palmetto dosage is between 160–320 milligrams daily.
• Before using saw palmetto, consult your health care professional to decide on the appropriate dosage and rule out any potential pharmaceutical interactions.

The post Saw Palmetto Benefits for the Prostate and Hair Loss appeared first on Dr. Axe.

Have you heard about the health benefits of activated charcoal? Although there is some confusion and skepticism out there about its safety and efficacy, activated charcoal that comes from a natural source is not only safe, but effective for promoting detoxification.

Activated charcoal is a potent natural treatment used to trap toxins and chemicals in the body, allowing them to be flushed out so the body doesn’t reabsorb them. It can be made from a variety of sources, like coconut shells.

It’s also important to note that activated charcoal is not charcoal used in your barbecue grill!

What is the difference between charcoal and activated charcoal? Well, for one thing, barbecue charcoal contains many toxins and chemicals, which is why it should never be consumed.

Activated charcoal is made from natural sources, and it’s used medicinally for major conditions, like poisoning and overdoses. It’s also a natural way to cleanse the body of chemicals that build up over time and deplete your health.

What Is Activated Charcoal?

Activated charcoal is created by the controlled decomposition of carbon-based compounds, such as coconut shells or peat (vegetable matter). To make activated charcoal, these natural sources are “activated” with gases at high temperatures, which expands its surface.

This results in a very porous final product, which allows for the adsorption of drugs and toxins.

What is activated charcoal used for? One of the most popular activated charcoal uses is for the safe and effective treatment of poisoning and drug overdoses. In fact, emergency trauma centers across the world use it. It’s also used in homeopathy.

In addition, it’s used to reduce bloating and gas, lower cholesterol, treat bile flow problems safely during pregnancy (intrahepatic cholestasis), and even prevent hangovers. Research also shows that activated charcoal works better than stomach pumping (called gastric lavage) in some situations.

So, how does activated charcoal work? It works by trapping toxins and chemicals in its millions of tiny pores. However, it’s not typically a remedy for the ingestion of corrosive poisons like petroleum, alcohol, lye or acids.

It doesn’t absorb the toxins. Instead, it works through the chemical process of adsorption. In the body, absorption is the reaction of elements, including nutrients, chemicals and toxins, soaked up and assimilated into the bloodstream. Adsorption is the chemical reaction where elements bind to a surface.

The porous surface of activated charcoal has a negative electric charge that causes positive-charged toxins and gas to bond with it. These nooks and crannies that enhance toxin elimination inside the body are the result of a heating process, which is what allows the charcoal’s “activation.”

Health Benefits

Whenever you take activated charcoal, it’s imperative to drink 12–16 glasses of water per day. It’s very important to consume adequate amounts of water in tandem with activated charcoal to prevent dehydration. This helps flush out the toxins quickly and prevents constipation experienced by some individuals, as well.

In addition to being a safe and effective treatment for the removal of toxins and poison from the system, additional activated charcoal uses include deodorizing and disinfecting, and it’s an important step to treat Lyme disease.

Here are the top 10 activated charcoal benefits:

1. Can Whiten Teeth

Have your teeth become stained from coffee, tea, wine or berries? For the many people wondering if activated charcoal whitens teeth, they’re in luck.

Activated charcoal helps whiten teeth while promoting good oral health. It does this by changing the pH balance in the mouth, thereby helping prevent cavities, bad breath and gum disease.

It also works to whiten your teeth by absorbing plaque and microscopic tidbits that stain teeth. This activated charcoal use is cost-effective and an all-natural solution for a bright smile.

According to research done by a professor of dentistry at King’s College London, “charcoal toothpastes may be found to help remove external (extrinsic) staining on teeth without negative abrasive effects.” She adds that toothpastes containing charcoal may be most effective when used to delay the recurrence of surface staining on intact teeth after a professional cleaning and polishing.

When you are using charcoal toothpastes, make sure to check the ingredients for unwanted additives. It’s also important to know that activated charcoal will only work on surface stains that its able to bind to, allowing it to pull the stains from your teeth.

Plus, researchers caution to use it in moderation, since it has an abrasive effect that can wear down tooth enamel.

2. Helps Alleviate Gas and Bloating

Activated charcoal pills or powders can be used to alleviate uncomfortable gas and bloating. It works by binding the gas-causing byproducts in foods that cause discomfort.

A study in the American Journal of Gastroenterology found that activated charcoal prevents intestinal gas following a typical gas-producing meal.

Further research published in UCLA Health indicates that when charcoal is combined with simethicone, a medicine that’s used to break apart gas bubbles, it’s even more effective for reducing gas and bloating.

For even more evidence, a study published in 2020 concluded “that activated charcoal can be used to reduce gastrointestinal gases efficiently, providing an inexpensive, safe and easy-to-use method to improve visualization in routine abdominal ultrasound scans in adults.”

Some people find that activated charcoal for diarrhea is also effective, especially when the diarrhea is caused by toxic overload.

3. Helps Treat Alcohol Poisoning (and Prevent Hangovers)

While activated charcoal does not adsorb alcohol, it does help quickly remove other toxins from the body that contribute to poisoning. Consumption of alcohol in its pure form is rare. Mixers that include artificial sweeteners and chemicals are common.

Activated charcoal treats poisoning by removing these toxins.

In addition, when activated charcoal is taken at the same time as alcohol, some studies show it can significantly reduce blood alcohol concentrations. Princeton University’s First Aider’s Guide to Alcohol indicates that activated charcoal is administered in some situations related to alcohol. This includes if the individual is unconscious or showing signs of acute alcohol poisoning.

4. Mold Cleansing

Most people don’t think about mold living in their bodies, but it can. Toxic mold can cause depression, kidney and liver failure, decreased brain function, heart disease, eye irritation, headaches, vomiting, impaired immune system function, and severe respiratory distress.

Homes that have flooded, or even those with small leaks under a sub-floor or in the walls, can create an environment where mold can thrive. Poor ventilation contributes to the problem, and bathrooms, basements and laundry rooms are particularly prone to mold growth.

Using activated charcoal can help mitigate areas of mold overgrowth in your home. Studies have found that activated carbons, or charcoals, have effective binding capacity and are able to produce a significant reduction in mold absorption. Charcoal has also proved to be an effective agent for removing 90 percent of mold in a tested solution.

Be sure to keep a look out for symptoms of mold exposure, like wheezing, rashes, watery eyes, coughing or headaches, especially when they can’t be linked to other health issues. If you notice these signs, your home should be evaluated for mold spore levels, even if no visible mold is detected. It can thrive behind drywall, under floors and in ventilation ducts, and you may not even realize the levels are high until you have testing done.

5. Water Filtration

It effectively traps impurities in water including solvents, pesticides, industrial waste and other chemicals, which is why activated charcoal filter systems are used throughout the world. However, these filtration systems are not able to trap viruses, bacteria and hard-water minerals.

According to a study published in the Journal of the Canadian Dental Association, activated carbon filters (activated charcoal), removes some fluoride. Avoiding fluoride and detoxing from it are important for oral health, proper immune system functioning, and healthy kidneys and liver.

Drinking water is essential to good health — however, typical tap water is toxic and laden with chemicals, toxins and fluoride. It’s a good idea to limit ingestion whenever possible and use an activated charcoal water filter.

6. Emergency Toxin Removal

One of the most common activated charcoal uses is to remove toxins and chemicals in the event of ingestion. Most organic compounds, pesticides, mercury, fertilizer and bleach bind to activated charcoal’s surface, allowing for quicker elimination, while preventing their absorption in the body.

Activated charcoal can also be used as an antidote in the event of an accidental, or purposeful, overdose of many pharmaceutical drugs and over-the-counter medications. It’s effective for aspirin, opium, cocaine, morphine and acetaminophen overdose.

Research published in the British Journal of Clinical Pharmacology indicates that a growing body of observational data demonstrates that single-dose activated charcoal can elicit substantial reductions in drug absorption in acutely poisoned patients.

It’s important that the proper amount is administered as quickly as possible — definitely within an hour of ingestion. In addition, activated charcoal can be used in cases of food poisoning when nausea and diarrhea are present.

In the event of an emergency when ingestion of a drug, toxin or chemical has taken place, it’s imperative to call 911 immediately. If you have activated charcoal on hand, be sure to tell the operator, who may advise to administer it prior to the first responders’ arrival.

Depending on the amount of a drug, toxins or chemicals ingested and types of toxins, multiple doses may be required. At the hospital, physicians are able to administer more as needed.

7. Skin and Body Health

Activated charcoal uses extend beyond internal applications. For external treatments, it’s effective at treating body odor and acne, along with relieving discomfort from insect bites, rashes from poison ivy or poison oak, and snake bites.

Just like it works inside the body, when applied topically as an activated charcoal mask or mixed with other ingredients like aloe vera, it’s able to bind to poison, toxins or dirt that contribute to skin issues or bite reactions.

In addition to these skin benefits, activated charcoal has also been shown to help reduce foul odors that are associated with blistering disorders and extensive skin loss. It can be used to reduce odor when combined with baking soda.

8. Digestive Cleanse

Activated charcoal helps promote a healthy digestive tract by removing toxins that cause allergic reactions, oxidative damage and poor immune system function. By removing the toxins from your system, you can reduce joint pain, increase energy and increase mental function.

Environmental factors, including pesticides on food, chemicals in the water we drink and exposure to mold, create a toxic burden in our bodies. It’s important to routinely cleanse the gastrointestinal tract to support overall health and wellness.

Plus, it may turn out that activated charcoal doesn’t destroy the good bacteria along with the bad bacteria in your gut. Remember that charcoal is adsorbent rather than absorbent.

At least one study published in the Journal of Veterinary Medical Science demonstrates that activated charcoal may be able to somewhat differentiate between what it should and should not adsorb. The researchers conducting this study found that “activated charcoal showed lower binding capacity to the normal bacterial flora tested than that to E. coli O157:H7 strains.”

So it appears as though toxin-producing strains of E. coli were more likely to be adsorbed by the activated charcoal while normal bacterial flora in the intestine, including Enterococcus faecium, Bifidobacterium thermophilum and Lactobacillus acidophilus, were more likely to be left alone.

9. Anti-Aging

Activated charcoal uses include helping prevent cellular damage to the kidneys and liver, as well as supporting healthy adrenal glands. It’s imperative to cleanse toxins and chemicals routinely from the body.

Activated charcoal benefits major organs by helping the body flush out the toxins and chemicals that cause the internal damage. Studies show that it’s able to remove organic and inorganic compounds from the body, and it tightly binds with metallic compounds.

Aging is a natural part of life, but due to the toxic load we are exposed to through food, our homes and workplaces, and our environment, to prevent premature aging we must get rid of them.

10. Helps Reduce High Cholesterol

Studies around the world show that activated charcoal reduces bad cholesterol and increases good cholesterol as much as some prescription medications. In one study, total cholesterol decreased by 25 percent, LDL cholesterol decreased by 41 percent, while HDL increased by 8 percent — in just four weeks. Study participants took three doses of eight grams each for the period of the study.

Related: How to Use a Konjac Sponge (+ the Benefits for Skin)

11 Activated Charcoal Uses

If you don’t know how to use activated charcoal for specific conditions or situations, follow these recommendations:

1. Dental Health

For teeth whitening with activated charcoal, wet a toothbrush, and dip it into activated charcoal powder. Then brush your teeth as you would normally, but pay special attention to the areas that show the most staining.

Sip a bit of water, swish it through your mouth thoroughly and spit. Then rinse your mouth well until your spit is clear.

For best results, brush your teeth with activated charcoal powder two to three times per week. If your teeth become sensitive to activated charcoal use, then stop using it.

2. Reduce Gassiness

The activated charcoal dose for alleviating gas is about 500 milligrams one hour prior to a typical gas-producing meal, with a full glass of water. Follow this with an additional glass of water immediately thereafter to help get the charcoal into your system, where it can bind with gas-producing elements.

3. Mold Cleaning

If there is visible mold in your home, it must be mitigated properly. It’s important to wear gloves and a protective mask to keep from inhaling toxic mold during cleanup.

You can use a mixture of activated charcoal, baking soda, apple cider vinegar, tea tree oil and borax to clean mold off hard surfaces and prevent mold from growing in the future.

4. Water Filtering

Activated charcoal water filters are available for whole-home systems, as well as countertop models. Drink eight to 10 glasses of pure water per day to help soothe the digestive tract, fight fatigue, keep organs operating, and provide lubrication for joints and tissues.

5. Toxic Overload or Overdose

Adults should take 25 grams at onset of diarrhea and nausea symptoms or when food poisoning is suspected, and children should be given 10 grams. Increase dosage as necessary.

Remember, it’s essential that adequate water is consumed when activated charcoal is taken. In the event of poisoning, call 911 immediately.

Proper dosing is imperative. According to the University of Michigan Health System, 50 to 100 grams (not milligrams!) are used in cases of poisoning in adults and 10 to 25 grams for children. Activated charcoal for dogs is sometimes given to absorb poison under the care of your veterinarian.

6. Bug Bites

After a mosquito bite or bee sting, mix one capsule of activated charcoal with ½ tablespoon of coconut oil, and dab on affected area. Reapply every 30 minutes until itching and discomfort are gone.

As activated charcoal stains nearly everything it touches, wrap the area with a bandage.

7. Snake and Spider Bites

To treat bites from snakes and spiders, including the brown recluse or black widow, you want to cover a larger area than just a small bandage, as the bacteria and viruses that lead to tissue damage need to be mitigated quickly.

Create a wrap out of fabric that’s big enough to go around the affected area twice. Dab the mixture of coconut oil and activated charcoal on the fabric, and wrap. Secure the area with bandages.

Reapply every two to three hours, rinsing well between applications.

8. Acne

To treat acne, mix one activated charcoal capsule with two teaspoons of aloe vera gel, and smooth the combination over your face. Let it dry, and then rinse it off completely.

The activated charcoal binds with environmental toxins and dirt that contribute to acne. It’s also good for spot treatments.

9. Digestive Cleanse

To promote an activated charcoal detox of your digestive system, take 10 grams 90 minutes prior to each meal, for two days. You can use activated charcoal tablets or use powder to make an activated charcoal drink.

During the cleanse, eat only organic fruits and vegetables, grass-fed meat, and wild fish. If during the cleanse you experience constipation, this is a sure sign you’re not consuming enough water! Drink a glass of warm water with a slice of lemon and a touch of honey every half hour until constipation is relieved.

10. Routine Toxin Removal

Take two activated charcoal capsules per day after exposure to nonorganic foods, heavy meals or after contact to other toxins. This supports better cognitive function, a reduction in brain fog, healthier kidney and liver function, and a healthier gastrointestinal tract.

11. Reduced Cholesterol

Take four to 32 grams per day for four weeks. Don’t take activated charcoal within 90 minutes to two hours of taking any prescription medication or supplements as it can prevent proper absorption.

Note of caution: Be careful when using activated charcoal topically or in powered form, for it can (and will) stain grout and fabrics. Protect counters, floors and clothing before using. If you have crowns, caps or porcelain veneers, it’s possible that activated charcoal will stain them.

Related: Aconite: Safe Homeopathic Remedy or Dangerous Poison?

Risk, Side Effects and Interactions

Is it safe to eat activated charcoal or to use it topically? For the activated charcoal uses mentioned here, it’s generally deemed safe for most individuals.

According to research published in the International Journal of Science and Research, activated charcoal is safe for most adults when used short term.

Activated Charcoal Dosage

The proper activated charcoal dosage depends on the condition that’s being treated or improved. According to information offered by the University of Michigan, for poisoning or drug overdose, activated charcoal is given at doses of 50–100 grams initially. This is typically followed by charcoal doses every two to four hours at a dose equal to 12.5 grams per hour.

Doses for children are generally around 10–25 grams. Because each case is different, it’s important to consult a local poison control center or emergency services in the event of an overdose or poisoning.

For preventing or reducing intestinal gas, doses range from 500 to 1,000 milligrams per day. For reducing cholesterol levels, four to 32 grams of activated charcoal per day is the most common dosage.

Potential Side Effects

Side effects of activated charcoal may include constipation and black stools or, in serious but rare cases, slowing or blockage of the intestinal tract, regurgitation into the lungs, and dehydration.

What does activated charcoal do to your stomach? When used in the appropriate amounts, it should help detox your digestive tract, but consuming too much may lead to digestive issues like constipation.

Before taking advantage of the many activated charcoal uses, you must consider how it may react in your body, especially if have certain medical conditions, such as intestinal bleeding or blockages, holes in the intestines, chronic dehydration, slow digestion, or a recent abdominal surgery.

Drug Interactions

Activated charcoal can interfere with the absorption of nutrients, vitamins and other supplements. It can also interfere with prescription medicine by decreasing how much medicine your body absorbs, which can reduce the effectiveness of the medication.

Take activated charcoal 90 minutes to two hours prior to meals, supplements and prescription medicine. Potential adverse interactions with the following drugs can occur:

• Naltrexone (used for alcohol and opioid dependence)
• Acrivastine
• Bupropion
• Carbinoxamine
• Fentanyl
• Hydrocodone
• Meclizine
• Methadone
• Morphine
• Morphine Sulfate Liposome
• Mycophenolate Mofetil
• Mycophenolic Acid
• Oxycodone
• Oxymorphone
• Suvorexant
• Tapentadol
• Umeclidinium
• Acetaminophin
• Tricyclic antidepressants
• Theophylline

Products and Where to Buy

You can find activated charcoal products at most health food stores and online. When selecting activated charcoal products for any of the uses above, it’s vital that you know the charcoal’s source. Not all activated charcoal pills or supplements are equal.

Look for activated charcoal made from coconut shells or identified wood species that have ultra-fine grains, like activated bamboo charcoal and activated coconut charcoal powder.

In the activated charcoal powdered form, many products have added artificial sweeteners to make them more palatable, but you should avoid these. Artificial sweeteners are loaded with chemicals, and frankly it doesn’t make sense to take activated charcoal to rid your body of chemicals and toxins if it’s loaded with chemicals.

Sweeten it naturally if desired with fresh juice or a natural sweetener.

Related: Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss

Final Thoughts

• Activated charcoal is created by heating charcoal from natural sources at high temperatures when combined with a gas or agent that expands its surface. This turns the charcoal into a porous material that sucks in chemicals, toxins or other impurities from its environment.
• There are many activated charcoal uses, including treating toxic overload or poisoning, reducing gas, cleaning mold, improving skin health, and reducing cholesterol levels.
• Activated charcoal is available in many forms, including as pills, tablets, capsules, powder, toothpaste and face masks.
• It is safe to eat activated charcoal and to apply it topically, but make sure you are using a high-quality product that doesn’t contain any fillers or additives. Stick to short-term use, and consult your health care professional if you are taking medications that may interact with activated charcoal.

The post Top Activated Charcoal Uses & Benefits, Plus Potential Side Effects appeared first on Dr. Axe.

Hydrochloric acid (also called HCL, HCL acid or betaine hydrochloride in supplement form) is considered one of the most important fluids (or “juices”) found in the human body. Hydrochloric acid is found inside the stomach and needed for many processes involved in digestive health.

Unfortunately as we age, our production of hydrochloric acid decreases — which can increase gastrointestinal issues like heartburn, bloating and poor nutrient absorption. Additionally, not producing enough hydrochloric acid can lead to many other problems, such as skin problems, including acne or rosacea, mineral deficiencies and autoimmune reactions.

Hydrochloric acid is a strong acid given that it has a low pH level, which helps to keep the stomach a very acidic environment. While normally we want to avoid having our bodies become overly acidic, preferring instead to remain slightly more alkaline, our stomach is an exception. The stomach should be a very acidic place (stomach acidity should remain between a pH of 1 and 2) because acid helps kill microbes and pathogenic bacteria that may be a threat to us.

Low stomach acid, meaning low levels of hydrochloric acid and other gastric juices, has been linked to many health conditions — including increased gas and bloating, heartburn or GERD, acid reflux symptoms, candida, bacterial overgrowth in the gut, and trouble digesting protein, just to name a few.

How can you naturally help increase your production of hydrochloric acid? First, it’s important to limit risk factors associated with low stomach acid, including crash dieting, stress and taking certain medications. You can naturally support your body’s ability to make gastric juices by eating an anti-inflammatory diet, exercising, practicing other healthy habits and supplementing with HCL if need be.

What Is Hydrochloric Acid?

What is hydrochloric acid (HCL), and what is it used for? Hydrochloric acid is a natural component of our gastric juices/gastric acid. It it produced by cells in the stomach and has a number of important roles when it comes to protecting us from infections. Gastric fluids help us break down the foods we eat so we can absorb their nutrients and get rid of waste.

Hydrochloric acid is secreted by parietal cells (or oxyntic cells) via a secretory network called canaliculi into a part of the stomach called the lumen. This is a process that is said to be a “large energetic burden,” meaning it requires a lot of energy. Your body is willing to spend a lot of resources producing HCL acid because it’s needed to protect against nutrient deficiencies, leaky gut, candida and much more.

Hypochlorhydria is the medical term for low stomach acid. The complete absence of hydrochloric acid specifically in the stomach is called achlorhydria (or gastric anacidity), which is associated with some serious health conditions like chronic gastritis or gastric carcinoma, pernicious anemia, pellagra, and alcoholism. Signs that you’re likely not making enough gastric juices include lack of appetite, fullness shortly after eating a small amount, pain and burning sensations, gas, constipation, and diarrhea.

What are some reasons you may be struggling with low production of hydrochloric acid, gastric juices and stomach acid? Low stomach acid is a very common problem among people living in Western industrialized nations for reasons including:

• Regularly taking antacids in order to reduce heartburn symptoms. Recent research indicates these drug often mask unresolved physiological problems and can cause further complications.
• Eating a poor diet that includes lots of processed foods
• Chronic stress
• Taking antibiotics and certain other medications
• Lack of exercise/enough physical activity or very intense exercise
• Alcoholism, smoking and exposure to other toxins
• Aging (it’s estimated that 30 percent to 40 percent or more of men and women over the age of 60 suffer from atrophic gastritis, meaning little or no acid secretion, and this condition is even more common among adults over 80).
• Food allergies/intolerances
• Eating disorders, malnutrition or extreme dieting/calorie restriction
• Pregnancy and hormonal changes may also cause changes in stomach acid production and initiate GI issues

While our bodies naturally make HCL, hydrochloric acid is also a synthetically made chemical compound that is used in numerous laboratory and industrial settings. There are dozens of different uses for hydrochloric acid, which has important roles in industries ranging from construction to food manufacturing. Some of the most important uses of hydrochloric acid include helping make steel, cleaning products and chemical solvents (more on these uses can be found below).

Benefits

1. Aids in Digestion and Fights Heartburn/Acid Reflux

What does hydrochloric acid do to help with digestion? Hydrochloric acid in your stomach helps you break down foods that you eat, especially protein, and assimilate nutrients. Pepsin is a digestive enzyme that has the role of degrading (breaking down) protein, but hydrochloric acid first needs to make pepsin’s job easier. Acidic gastric juices are also needed to signal the release of bile from the liver and enzymes from the pancreas. This supports the digestion and absorption of carbohydrates, fats, and essential nutrients like vitamins A and E.

What are some signs that you may not be producing adequate hydrochloric acid and that your stomach is not acidic enough? These include bloating, gas, burping, heartburn and acid reflux. It might seem counterintuitive, but acid reflux/heartburn are not usually due to high amounts of stomach acid but are actually associated with inflammation and even low stomach acid in some cases. Heartburn occurs when there’s dysfunction of the sphincter valve located at the top of your stomach that normally stops acid from being let out into the esophagus.

This valve won’t close and open properly if there’s inflammation in the GI tract and if the pH of the stomach is not highly acidic. When gastric acid reaches the esophagus, it causes symptoms including pain, burning, coughing, hoarseness, throat irritation, asthma and more.

Can high amounts of hydrochloric acid in the stomach cause ulcers or heartburn? The stomach itself does not get damaged by HCL because the lining of the stomach is protected by secretions that help form a thick mucus layer. Sodium bicarbonate is also found in the lining of the stomach, which helps to neutralize HCL’s effects.

Again, heartburn and peptic ulcers are usually the result of dysfunction of the mucus layer of the stomach and of the sphincter valve. Certain medications/drugs can also increase your chance of developing heartburn or stomach ulcers, especially antacids, antihistamines and proton pump inhibitors. These drugs inhibit the production of acid in the stomach. They work by neutralizing excessive acid that is already in the stomach, but this can have negative effects in the long term.

2. Has Antimicrobial Effects and Protects Against Leaky Gut

What are the effects of hydrochloric acid on the bacteria living within your gut? An article published in the journal PLOS One stated, “Gastric acidity is likely a key factor shaping the diversity and composition of microbial communities found in the vertebrate gut.”

Hydrochloric acid helps maintain a very acidic environment in the digestive system, making it difficult for dangerous microbes to survive. Gastric acid acts as a barrier against harmful microorganisms that can make their way into your gut. We need gastric acid to protect us against developing various types of yeast, fungal and bacterial infections.

Some studies suggest that hydrochloric acid may also help break down food allergens into smaller molecules, making them less likely to cause negative reactions and autoimmune responses. HCL is also helpful for preventing leaky gut syndrome because it’s needed in proper amounts (with pepsin) to digest proteins.

If you’re deficient in hydrochloric acid, over time small particles may not be fully broken down, leading them to cause damage to the lining of your intestines (also called intestinal permeability) ,which triggers autoimmune reactions and widespread symptoms. Certain studies have also found a correlation between low stomach acidity and increased infection by Helicobacter pylori (H. pylori), which contributes to ulcers.

3. Defends Against Candida

An overgrowth of fungus and yeast, called candida, can develop when the pH in the stomach is too alkaline and not acidic enough. Candida overgrowth syndrome, or COS, is the term used when candida has grown out of control in your body. It can spread through the intestines and also to other parts of the body, including the genitals, mouth and toenails.

Candida symptoms range considerably from person to person but can include exhaustion, cravings, weight gain, fluid retention and brain fog. A plethora of healthy bacteria in the gut and a properly functioning immune system are essential when fighting this stubborn infection.

4. Supports Skin Health

Believe it or not, struggling with common skin issues like rosacea, acne, eczema and dermatitis has been linked to low stomach acid production and increased secretion of pro-inflammatory cytokines in the gastric lining.

What can hydrochloric acid do for your skin? Some research has found that supplementing with hydrochloric acid and B vitamins may help reduce inflammatory skin symptoms like rosacea and redness in people with low stomach acid. Research suggests there is also a link between SIBO (small intestine bacterial overgrowth) and rosacea.

SIBO can occur due to low stomach aid because this allows pathogenic bacteria that would normally be killed in the stomach to reproduce in the small intestine where they shouldn’t survive. This increases inflammation that leads to skin being overly sensitive and easily irritated.

5. Helps with Nutrient Absorption (Especially Protein and Vitamin B12)

In addition to contributing to leaky gut, the inability to break down protein foods into useable amino acids can lead to deficiencies and widespread problems. This may contribute to symptoms like fatigue, mood-related problems, poor skin health, hair loss and much more.

Hydrochloric acid also facilitates absorption of other micronutrients, including vitamin B12, calcium, magnesium, zinc, copper, iron, selenium and boron. (Vitamin B12 is only properly absorbed in a highly acidic stomach, so low stomach acid can contribute to vitamin B12 deficiency. In fact, this is why people using proton pump inhibitors are known to be at an increased risk of having very low vitamin B12 levels.

Because it can interfere with absorption of essential minerals, lack or suppression of HCL has been associated with increase in osteoporosis and bone fractures.

Tips to Improve Production

Certain foods and lifestyle habits can help balance production of hydrochloric acid and limit symptoms like acid reflux. Below are foods to incorporate into your diet and other tips to overcome problems related to insufficient stomach acid:

1. Take Apple Cider Vinegar Before Meals

One of the best foods for balancing the pH in your stomach is apple cider vinegar. Apple cider vinegar is beneficial because it has a very low pH and is highly acidic, so it mimics some of the effects of gastric juices.

If taking apple cider vinegar helps alleviate your symptoms, such as heartburn and bloating, consider this a sign that you’re likely dealing with low hydrochloric acid production.

2. Reduce Processed Foods That Worsen Symptoms

Ultimately the goal is to restore your body’s ability to produce the right amount of HCL (not too much or too little). Reducing inflammation and removing highly processed foods from your diet can help. Try following this acid reflux diet to support overall gut health:

• Consume high-quality proteins and healthy fats in moderate amounts, rather than eating large portions. Avoid fried foods, fast food and creamy/oily dressings that may be hard to break down.
• Eat a variety of cooked and raw vegetables. Try including some with every meal to help increase your intake of magnesium, potassium, fiber and antioxidants.
• Avoid processed foods, refined grains, added sugars, too much alcohol or caffeine, and foods with additives.
• Test your reaction to removing  foods that may make heartburn symptoms worse, like chocolate, spicy foods, tomatoes, onions, mint, dairy products and citrus fruits. You may be able to reintroduce these foods after some time.
• Consume enough electrolytes via real sea salt, fruits and veggies, and drinking enough water.
• Eat probiotic foods daily, including fermented dairy (if tolerated), sauerkraut, kimchi or kombucha.
• If you experience various GI symptoms that lead to bloating, belching, etc., you might also consider trying an elimination diet or low FODMAP diet.

3. Change Your Eating Habits

• Don’t drink large amounts of water or fluids with meals or just prior to eating since this can dilute stomach acid.
• Eat smaller meals throughout the day rather than one to two big meals.
• Don’t eat very large amounts of fat all at once; spread your intake of healthy fats throughout the day.
• Eat mindfully, take your time and chew foods thoroughly.
• Drink ginger tea to soothe your stomach, or use ginger essential oil.
• Do not eat close to your bedtime. Give yourself enough time to digest before laying down by eating about three or more hours before bed.

4. Exercise and Manage Stress

• Exercise helps reduce inflammation, brings blood flow to the digestive organs and can be used to manage stress. Try to exercise daily for at least 30–60 minutes.
• High amounts of stress can lower hydrochloric acid levels, so do your best to keep stress levels under control. Try activities like yoga, meditation, movement/exercise, journaling, using essential oils, acupuncture, massage and deep breathing exercises.
• Get enough sleep, about seven to eight hours or more per night. Sleep deprivation can increase stress hormones, lead to cravings for unhealthy foods and worsen most digestive issues.
• Don’t try any crash diet or fad diet that causes extreme calorie restriction. This can reduce your production of stomach acid and contribute to widespread GI issues.
• Don’t stress your body by smoking, using recreational drugs or drinking high amounts of alcohol.

History

In many cultures, a traditional way to improve hydrochloric acid/stomach acid production was through taking digestive bitters, especially those containing apple cider vinegar and herbs. Stress reduction is also considered an important step in holistically treating stomach acid imbalances.

In Ayurveda, a traditional system of medicine that originated in India thousands of years ago, low stomach and and GI problems like acid reflux/heartburn are caused by excessive “heat” in the body and too much “pitta” energy. It’s recommended that to balance stomach acid, one should eat more cooling, soothing foods.

Foods that are said to make stomach acid problems worse in an Ayurvedic diet include citrus juices, tomatoes, chilies, onions, garlic, alcohol, fried foods and caffeine. Foods that can help balance stomach juices include those that are cold, astringent and bitter.

For example, peppermint tea and other herbal teas, pomegranate juice, watermelon, split moong dal, green leafy vegetables, banana, cucumbers, and chilled milk are all recommended. Stress reduction, sleep, massage, yoga and meditation are also encouraged to soothe an inflamed stomach. Additionally, herbs like holy basil, licorice, coriander and amla are used to reduce stress and normalize acid production.

In Traditional Chinese Medicine (TCM), stress is considered the major culprit of digestive dysfunction. Acupuncture is recommended as a natural treatment for various digestive disorders and symptoms, including acid reflux, gastritis, food allergies, ulcers, irritable bowel and colitis. That’s because it’s said to inhibit stimulation of cranial nerves that cause abnormal stomach secretions, changes in gastric fluids and stomach muscle contractions.

Acupuncture, a healthy diet, herbs, tai chi and stress management are all encouraged to improve “chi” (energy flow). These practices help the digestive organs (gallbladder, pancreas, liver and spleen) aid the stomach in breaking down food and reduce pressure that causes digestive pains.

Supplements and Dosage

What are hydrochloric acid supplements, and should you take them? If you have low stomach acid, taking an HCL supplement that also contains pepsin can be very helpful, especially if you seem to struggle with digesting protein. HCL with pepsin can be taken on a regular basis to help heal your GI tract, reduce symptoms like acid reflux and overall support digestive health.

Betaine hydrochloride is one type of supplement that can be a source of hydrochloric acid for people who have low stomach acid production (hypochlorhydria). While this supplement can be hugely beneficial for many people, it shouldn’t be taken by people with active ulcers or who are taking steroids, pain medications, or anti-inflammatory drugs. HCL supplements are also not recommended for pregnant or breastfeeding women.

• It’s best to start using hydrochloric acid supplements while you’re under the care of a physician. Once you and your doctor determine how you react to HCL supplements, you can adjust your dosage accordingly.
• Most people can benefit from taking hydrochloric acid with pepsin in doses of one 650-milligram pill prior to each meal. You can add additional pills as necessary to keep uncomfortable symptoms at bay.
• Start with a low dose, usually about one capsule with your biggest meal of the day. HCL with pepsin is most beneficial when you take it before eating a meal that contains protein.
• The ideal dosage of hydrochloric acid varies a lot from person to person. Some people need only one capsule per day to feel better, while others may need to take much higher doses (up to six or nine capsules per day) for their symptoms to really improve. If you experience a feeling of warmness in your stomach after supplementing with HCL, this means you’re taking enough and may even need to decrease your dosage.
• Ideally, you will not need to take HCL supplements for an extended period of time, since hopefully your body adjusts and begins to produce the right amount. If your symptoms improve within several weeks or months, consider lowering your dose gradually as you wean yourself off.

One thing to note is that hydrochloric acid is not the same thing as hyaluronic acid. Hyaluronic acid (also called hyaluronan) is an acid that mostly benefits skin and joint health. It’s a clear substance that’s produced by the body naturally and found in the greatest concentrations in the skin, joints, eye sockets and in other tissues.

It can be found in pricey anti-aging skin serums, joint-supporting formulas, cold sore treatments, eye drops and lip balms. Because HA is involved in slowing down collagen loss and reducing fluid or water loss, it helps improve joint lubrication, reduce pain, and treat various problems of the eyes and mouth.

Other Uses

HCL acid has been used for centuries by chemists and scientists for a variety of purposes. It was first discovered by the alchemist Jabir ibn Hayyan around the year 800. Historically, hydrochloric acid was referred to as muriatic acid, which it is still occasionally called.

As mentioned above, hydrochloric acid is not only produced naturally within the digestives system, but it’s also a synthetically made chemical compound that is used in many laboratory and industrial settings.

What is hydrochloric acid used for in everyday life? Some of the most common uses of hydrochloric acid include helping to make:

• Chlorides, fertilizers and dyes
• Electroplating and batteries
• Tin, steel, plastic, and other construction materials and metal products
• Aluminum etching, rust removal and metal cleaning
• Materials used in the photography industry, such as flash bulbs, inks and toners
• Textiles and leather
• Rubber
• Lubricants
• Agricultural products
• To create calcium chloride, a type of salt used to deice roads
• Cleaning and bleaching products and laundry and dishwashing soaps
• Chemicals used to treat pools and hot tubs
• As a catalyst and solvent in organic syntheses in lab settings
• In the food industry hydrochloric acid is used as an additive to stabilize milk, cottage cheese, dried egg products, ketchup, canned goods, bottled sauces, soft drinks, cereals and other processed food. It is also used to help form sugar and gelatin, reduce spoilage, and enhance texture or flavor. One common use in the food production industry is hydrolyzing starch and proteins in the preparation of various food products that need to be shelf-stable.

How is hydrochloric acid made for industrial use? The most basic thing to understand about hydrochloric acid’s formula is that hydrochloric acid is the aqueous (water-based) solution of hydrogen chloride (HCI) gas. In other words, it is formed by dissolving hydrogen chloride in water in order to make a strong acid that has corrosive properties. Something that is “corrosive” has the ability to damage or burn whatever it touches.

Hydrogen chloride also forms corrosive hydrochloric acid when it comes into contact with human body tissues, including the skin. It’s estimated that about 90 percent of hydrochloric acid is a byproduct from controlled chemical interactions, a processed called chlorination. This process involves chlorinated solvents, fluorocarbons, isocyanates, organics, magnesium and vinyl chloride. This is a preferred method for producing a very pure HCL product.

Is hydrochloric acid a strong or weak acid? Compared to other common acids, like vinegar or lemon juice, for example, HCL is very strong. Hydrogen chloride that is used to make HCL is considered a highly toxic, colorless gas. It produces white fumes on contact with moisture and humidity, which can be very dangerous to inhale. HCI fumes can cause coughing, choking, and inflammation of the nose, throat and upper respiratory tract. Upon contacting skin, HCI can also cause redness, pain, severe burns and even permanent eye damage.

Risks and Side Effects

If you come across HCL that is used in chemical/industrial settings, taking precaution is extremely important. What are side effects of hydrochloric acid that you should be aware of? First off, hydrochloric acid must be handled very carefully because it is a highly corrosive and sometimes toxic acid. Hydrochloric acid also has a distinctive, very pungent smell that can be off-putting and irritate the inside of the nose.

Can hydrochloric acid burn you? Yes, it can. It can also cause damage to the eyes, nose, throat, intestines and other organs. The Environmental Protection Agency (EPA) has not classified hydrochloric acid as a carcinogenic agent, yet it can be dangerous when not handled properly. The EPA considers hydrochloric acid to be a toxic substance and recommends protecting yourself when handling HCL by using equipment such as latex gloves, protective eye goggles, and chemical-resistant clothing and shoes.

Potential side effects of contact with hydrochloric acid can include:

• Corrosion to the eyes, skin and mucous membranes. It’s capable of causing severe burns, ulceration and scarring in humans.
• When inhaled, damage to the nose and respiratory tract. This can include irritation and inflammation of the nasal passageways and trouble breathing.
• Damage to the eyes, sometimes which can be permanent and affect vision.
• Pulmonary edema.
• Upon oral exposure, corrosion of the mucous membranes, esophagus and stomach
• Gastritis, chronic bronchitis, dermatitis and photosensitization.
• Dental discoloration and erosion of the teeth.

According to the FDA, even though some foods and beverages contain small amounts of hydrochloric acid, these small amounts are “neutralized and buffered during ingestion and digestion, or after absorption,” which means they are not believed to be dangerous.

What do you do if you get hydrochloric acid on your skin? If you accidentally get hydrochloric acid or another strong acid on your skin, immediately wash the area well with water and soap. The acid will interact with oils on your skin to produce a soapy feeling, so keep washing until the feeling is gone.

Where should hydrochloric acid be stored? HCL is reactive and corrosive product, so it cannot be stored in certain types of containers without ruining them. It should not be stored in metal containers, but some types of plastic containers (like those made with PVC, or polyvinyl chloride) can usually withstand exposure to hydrochloric acid.

Final Thoughts

• Hydrochloric acid (HCL) is a natural component of our gastric juices/gastric acid. It it produced by cells in our stomach and has a number of important roles in digestion processes and immune system support.
• It aids in digestion, fights heartburn and acid reflux, has antimicrobial effects, protects against leaky gut, defends against candida, supports skin health, and helps with nutrient absorption.
• HCL is also made synthetically to be used in many laboratory and industrial settings. Industrial uses of hydrochloric acid include making cleaners, steel, photography supplies, textiles, rubber and much more.
• There are many reasons you may be under-producing HCL (gastric juices). Some causes of low stomach acid include regularly taking antacids in order to reduce heartburn symptoms, eating a poor diet that includes lots of processed foods, chronic stress, taking antibiotics frequently, lack of physical activity, alcoholism, smoking, aging, food allergies, eating disorders and pregnancy.
• Steps to take in order to make the right amount of hydrochloric acid (not too much or too little) are eating an anti-inflammatory/acid reflux diet, exercising, managing stress, getting enough sleep and avoiding unnecessary medications/supplements that lower stomach acid.

The post Hydrochloric Acid: Stomach Acid that Defends Against GERD, Candida & Leaky Gut appeared first on Dr. Axe.

Anthocyanins are just one of the more than 6,000 different types of flavonoid polyphenol phytonutrients! Other types that have similar properties to anthocyanin include flavanols, flavones, flavanones, flavan-3-ols and isoflavones.

The reason we hear more about anthocyanins compared to other related antioxidants is because they are widely available in many fruits and veggies. Experts believe that most people who eat a varied, healthy diet probably consume nine times the amount of anthocyanins compared to other dietary flavonoids.

Most nutrient-dense plant foods provide many types of flavonoids, although they tend to be highest in just one or two.

Since anthocyanins cause foods to be red, purple and blue, do grapes contain them? How about eggplant and blueberries? The answer is yes, all of these foods plus many more provide us with anthocyanins and a number of other important nutrients too.

What are the benefits of eating nutrient-dense foods that provide anthocyanin? Some of the most important include protecting yourself against developing cardiovascular disease, cancer and neurological disorders.

What Are Anthocyanins?

Anthocyanins are a type of flavonoid, a family of powerful antioxidants that fight the effects of aging and oxidative stress. To date, more than 1,000 different anthocyanins have been identified.

What is the color of anthocyanins, and what does this tell us about where we can find them? The definition of anthocyanins is “blue, violet, or red flavonoid pigments found in plants.”

In regard to anthocyanin’s structure, anthocyanins are water-soluble, glycoside pigments that can vary in color depending on their specific pH. The exact type of anthocyanin that a fruit or veggie contains is partially what determines how deeply red, purple, violet, blue or even orange it will be. This is one reason why the same food, such as eggplants or onions, can come in many different shades.

Here’s the cool thing about most antioxidants: Not only do they benefit you when you eat them, but they also benefit the plants that contain them too. Plants produce phytochemicals like anthocyanin as a protective mechanism, and phytochemicals help build plants’ resistance and protect them from being destroyed.

For example, anthocyanin can offer a plant protection from being eaten by predators (like bugs, birds or rodents) and from environmental stressors, like ultraviolet light, cold temperatures and drought.

Anthocyanin Foods

Flavonoid phytochemicals are predominantly found in foods/beverages, including teas, honey, wines, fruits, vegetables, nuts, olive oil and cocoa.

Which foods are high in anthocyanins? The best way to obtain anthocyanin is to eat foods that are red, blue, purple, violet and orange (or some combination of these colors).

When an anthocyanidin molecule is paired with a sugar, this is called a glycoside, which is how colors/pigments are expressed in plant foods.

What veggies and fruits contain anthocyanins? The top anthocyanin foods include:

• Berries, especially black currants, elderberries, cranberries, tart cherry juice, blueberries, black raspberries, blackberries, huckleberries and strawberries. The freshly squeezed juices of these fruits are also sources. Certain “superfood” berries also contain anthocyanin, including elderberry, hawthorn berry, loganberry and açai berry.
• Red and purple grapes, especially Concord grapes
• Cherries
• Pomegranate (including the juice)
• Red wine
• Eggplants (especially the purple type, as opposed to white)
• Black plums
• Blood oranges
• Red cabbage
• Red onion
• Purple sweet potatoes
• Blue corn
• Purple and black carrots
• Edible flowers and herbs, including purple mint, purple passion flower, purple sage, butterfly pea, common violet, giloy and lavender
• Certain types of apples, such as red delicious

The exact amount of anthocyanin found in these foods can vary greatly depending on variables like where and how the food is grown, whether it’s organic or not, and how fresh it is when eaten.

You may have noticed that another purple food, beets, are not the list. Do beets contain anthocyanins? Beets may be purple, but this is actually due to betalain pigments, not anthocyanins.

Beets are still a very healthy food, however, so don’t shy away from eating them. Betalain pigments can also make foods violet or red. They are also antioxidants, just like anthocyanins, and have similar benefits, including fighting oxidative stress.

Benefits

What do anthocyanins do inside the body once we consume them?

We still have a lot to learn to about the exact bioactivity, uptake, absorption and roles of phytonutrients, including anthocyanin. We do know that anthocyanins seem to play a role in fighting free radical damage, which leads to aging and the formation of numerous diseases.

Beyond their capacity to fight free radicals/oxidative stress, anthocyanins have many other effects when it comes to protecting cells, tissues and vital organs that we’re still uncovering. For example, research suggests that anthocyanins have positive effects on gut health when they interact with microflora, which can help decrease inflammatory markers associated with many chronic diseases — plus they can support hormonal balance.

1. Protection Against Cardiovascular/Heart Disease

Overall, many studies have found that having just one to two (or ideally more) servings of anythocyanin-rich foods per day can protect you from problems related to high blood pressure and arteriosclerosis. While it’s great to have antioxidant-rich foods every day, even having them several times per week can improve your health.

One finding from the Iowa Women’s Health Study, which included more than 34,000 postmenopausal women, found that women who consumed anthocyanin-rich strawberries and blueberries once per week or more experienced significant reductions in risk of death from heart disease/coronary artery disease.

Another large body of research from the Nurses’ Health Study I and II, which followed over 46,000 women and 23,000 men for more than a decade, found evidence that the those with the highest intakes of anthocyanin (especially from blueberries and strawberries) had a significantly decreased risk for developing hypertension, myocardial infarction and/or having a heart attack compared to those with the lowest intake.

This was true even after controlling for other factors like exercise level, family history and body mass index.

Anthocyanin benefits for diabetes and pancreatic disorders have also been unearthed in recent years, and again the efficacy is attributed to the multiple, simultaneous biological effects these pigments cause in the body, including prevention of generation of free radicals, decreased lipid peroxidation, reduced pancreatic swelling, and decreased blood sugar concentrations in urine and blood serum.

2. Improved Immune Function

Anthocyanin bioflavonoids may provide protection from DNA damage and lipid peroxidation — plus they have anti-inflammatory effects and help boost production of cytokines that regulate the immune responses.

They have also been shown to support hormonal balance by reducing estrogenic activity, help regulate enzyme production that aids nutrient absorption, and strengthen cell membranes by making them less permeable and fragile.

3. Protection Against Cancer

Research suggests that anthocyanin can decrease the risk of developing various types of cancer due to its antioxidant, anticarcinogenic and anti-inflammatory effects. This has been demonstrated in both in vitro and in vivo research trials in humans and animals.

Studies show that anthocyanins have the ability to naturally fight cancer by blocking cell proliferation and inhibiting tumor formation by interfering with the process of carcinogenesis. One way anthocyanins inhibit tumorigenesis is by blocking activation of mitogen-activated protein kinase pathways.

4. Improved Cognitive Function

Studies have found that diets high in antioxidants like anthocyanin lead to reversal in certain age-related deficits that affect neural and behavioral parameters, including memory and motor functions. Anthocyanins have been credited with protecting memory, coordination and neural function in older populations.

One study out of Korea found that administration of isolated anthocyanins from purple sweet potato enhanced cognitive performance and inhibited lipid peroxidation in brain tissues in mice.

Another review on the effects of berry anthocyanins on cognitive performance and disease risk markers concluded that “this review provides evidence for the beneficial effects of berry anthocyanins on cognitive performance as memory improved.”

5. Enhanced Exercise Performance and Recovery

Antioxidants seem to improve physical performance by lowering exhaustion and the negative effects of excessive oxygen and radical accumulation during physical activities. In one double-blinded clinical trial that involved 54 female and male athletes, when one group was given 100 milligrams of anthocyanin pills per day for six weeks, the participants in that group were found to experience a significant improvement in their VO2 max (maximal oxygen consumption) compared to the second group that received 100 milligrams of placebo pills daily.

Some studies have also found that fruit juices that contain anthocyanin, such as 100 percent tart cherry and blueberry juices, have antioxidant and anti-inflammatory effects that wind up positively influencing muscle damage following exercise and the ability to properly recover.

There’s even evidence from animal studies that anthocyanins consumed as part of a high-fat diet can help inhibit both body weight and adipose tissue increases.

6. Enhanced Vision and Eye Health

Anthocyanin has been shown to help enhance night vision and overall vision by protecting the eyes from free radical damage. One study found that oral intake of anthocyanosides from black currants resulted in significantly improved night vision in adults.

Research suggests that enhancement of rhodopsin regeneration and protection against inflammation are at least two mechanism by which anthocyanins improve sight and protect the eyes.

In addition, some of the conditions that research suggests anthocyanins may help prevent include:

• Cardiovascular disease and risk factors, such as high blood pressure and hardening of the arteries
• Cancer
• Impaired immune function
• Diabetes
• Neurological disorders, such as Alzheimer’s disease and dementia
• Symptoms of poor cognitive function, including poor memory and trouble concentrating
• Fatigue
• Poor recovery from exercise/physical activity
• Vision loss
• Obesity

Anthocyanin  vs. Anthocyanidin

• Anthocyanin and anthocyanidin are subclasses of phenolic phytochemicals. They have similar benefits and uses but a different chemical structure. Anthocyanin is in the form of glycoside while anthocyanidin is in the form of aglycone.
• The most common types of anthocyanidins are cyanidin, delphinidin, pelargonidin, peonidin, petunidin and malvidin. Anthocyanidin is a reddish-purple (magenta) pigment and is found in berries and other red-colored vegetables, like sweet potatoes and purple corn.
• Anthocyanidins and anthocyanins are used as natural dyes and food-coloring agents. They also have use in pharmaceutical products given their various beneficial health effects.
• Both human and animal studies have found that anthocyanidins and anthocyanins possess strong antioxidative and antimicrobial activities. They can also help to improve vision and neurological health and protect against various diseases.

Supplements and Dosage

Is taking anthocyanin supplements as beneficial as eating anthocyanin foods? Overall, there’s still a lot to learn about the ways that supplementing with anthocyanins may be beneficial. As of now, experts recommend getting anthocyains from food sources rather than in isolated supplement form.

That being said, one review of 10 studies involving use of anthocyanin supplements found that supplementation significantly improved LDL cholesterol among diseased individuals or those with elevated biomarkers.

However, supplementing did not significantly affect other markers of cardiovascular disease. No adverse effects of anthocyanins were reported when adults were taking up to 640 milligrams per day.

Examples of anthocyanins that can be isolated and taken as supplements include those called cyanidin and pelargonidin. Cyanidin is an isolated glycoside, a subset of anthocyanin that can be taken in supplement form to support the immune system. Pelargonidin is another anthocyanidin that has a characteristic orange color.

These two supplements have been shown in some studies to to help fight oxidative stress and control blood glucose (sugar) levels.

Uses in Ayurveda and TCM

Long before scientific studies were conducted to isolate and investigate anthocynanin, foods containing this antioxidant were used in folk medicines around the world to improve health and fight disease. Traditional cultures have known about the healing effects of anthocyanin foods for centuries.

For example, historically, red, blue, black and purple foods have been viewed as remedies for conditions like liver disfunction, hypertension, vision disorders, microbial infections, fatigue, anxiety and diarrhea.

In Traditional Chinese Medicine (TCM), dark-colored plant foods that are blue or purple are said to help “break through patterns of stagnation.” In TCM, a food’s color tells a lot about its health effects.

Black foods are said to be warming and best for winter, while red foods are cooling and best for summer. Dark-colored foods also correspond with the element water and are linked to coolness and saltiness. They are said to support organs including the stomach, spleen and kidneys by improving the ability to store energy, balancing fluid metabolism and dispelling toxins.

Red foods, on the other hand, are associated with warmth, fire, summer, happiness and bitterness in TCM. Red foods are believed to support organs including the heart and small intestine. They help nourish blood, improve circulation, and reduce symptoms in people with anemia, palpitations, cold limbs, pale face, and lack of strength or energy.

In Ayurvedic medicine, red, purple and blue foods can be viewed as either warming or cooling. Grapes, cherries and oranges build heat, while berries, pomegranate, cabbage and eggplant reduce warmth.

All types of berries are especially valued in Ayurveda, since they are viewed as capable of reducing internal heat, soothing swelling, treating inflamed tissues and helping cool the blood.

In Ayurveda, foods also correspond with certain emotions. Red foods lift energy and fight lethargy and fatigue, while blue and black foods are calming and fight anxiety.

Side Effects

If you do wish to take anthocyanin in “supplement” form, it’s a good idea to drink 100 percent pure tart cherry juice, blueberry juice or pomegranate juice instead. These have been more widely studied than anthocyanin supplements and shown to have many benefits.

When purchasing anthocyanin capsules/pills, it’s important to buy from a reputable brand that lists the ingredients accurately on the label if you do go the supplement route.

One study found that over 30 percent of anthocyanin dietary supplements did not contain the fruit listed on the ingredient label, did not contain any anthocyanin at all or contained contents differing from those listed on the label. Another study found that the amount of anthocyanin in supplements can vary considerably, making it hard to know how much you are actually consuming and absorbing.

Recipes

The minimum amount of anthocyanin foods you want to have per week is about three servings (roughly one cup per serving), but more is even better. If possible, try to have some type of anthocyanin food every single day, whether it’s berries, tart cherry juice, red cabbage, red wine or eggplant.

Here are ideas for using anthocyanin foods in recipes:

• Make a smoothie in the morning that includes a variety of fresh or frozen berries. You can also add berries to oatmeal or yogurt.
• Make a slaw using raw red cabbage and red onion. Cabbage can also be braised, roasted, or added to soups and stews.
• Cook eggplant in tomato sauce with herbs and olive oil.
• Have a blood orange, some cherries or a plum for a snack in the afternoon or after dinner.
• Freeze some grapes, and then snack on them after dinner for a healthy dessert.

Here are recipes you can make at home using some of the top anthocyanin foods:

• Omega Berry Smoothie Recipe
• Blueberry Pudding Recipe
• Very Cherry Snack Bites Recipe
• Stuffed Cabbage Rolls recipe
• Eggplant Baba Ganoush Recipe

Final Thoughts

• Anthocyanin antioxidants are a type of flavonoid polyphenol, part of a family of powerful phytochemicals that fight the effects of aging and oxidative stress.
• Some of the many anthocyanin benefits that research has uncovered include fighting heart disease, cancer, memory loss and neurological disorders.
• Anthocyanin foods include berries (especially black currants, blackberries, blueberries, strawberries), eggplant, blood oranges, grapes, cherries, red onion, red cabbage and red wine.
• It’s recommended getting anthocyanins from foods whenever possible, rather than supplements. Drinking 100 percent tart cherry juice, pomegranate juice or blueberry juice (in small amounts) are other ways to add some to your diet.

The post Anthocyanin Benefits the Brain, Eyes & Immune System appeared first on Dr. Axe.

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

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

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

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

What Is Collagen?

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

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

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

As explained in the Journal of Supramolecular Structure:

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

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

What Causes Collagen Loss?

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

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

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

Nutrition Facts

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

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

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

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

Benefits

What does collagen do for your body? Below are some of the top collagen benefits:

1. Improves Health of Skin and Hair

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

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

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

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

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

Collagen for skin helps maintain elasticity and reduce potential dimpling.

2. Reduces Joint Pains and Degeneration

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

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

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

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

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

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

3. Helps Remedy Leaky Gut

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

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

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

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

4. Boosts Metabolism, Muscle Mass and Energy Output

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

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

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

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

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

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

5. Strengthens Nails, Hair and Teeth

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

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

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

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

6. Improves Liver Health

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

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

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

7. Protects Cardiovascular Health

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

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

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

Best Sources

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

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

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

Collagen Types

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

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

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

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

How to Prevent Collagen Loss

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

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

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

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

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

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

Supplements and Dosage

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

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

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

Collagen Peptides Supplements

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

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

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

How to Use

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

The top ways to consume more include:

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

Collagen vs. Gelatin

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

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

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

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

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

Side Effects

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

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

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

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

Final Thoughts

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

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

You’ve undoubtedly heard of chlorophyll, and you probably know that plants couldn’t live without it. Still, you may wonder: What is chlorophyll exactly, and are there chlorophyll benefits for humans?

As we learned back in science class, chlorophyll is a type of plant pigment responsible for the absorption of light in the process of photosynthesis, which creates energy.

Why is it important for humans beyond sustaining plant life? Turns out, chlorophyll is linked to natural cancer prevention, can block carcinogenic effects within the body and protects DNA from damage caused by toxic molds like aflatoxin — very similar to way in which chlorophyll-rich chlorella has anticancer properties.

It also holds major promise as a natural weight-loss ingredient, and those are just some of the major chlorophyll benefits for human health, all of which help cleanse the body and allow it to function at an optimal level.

What Is Chlorophyll?

Chlorophyll is the green substance in plants that makes it possible for them to make food from carbon dioxide and water. It’s found in all green plants, including leafy greens and other veggies we commonly eat, plus certain types of algae or bacteria.

Plants and algae use chlorophyll to trap light from the sun that’s needed for photosynthesis, which is why chlorophyll is considered a “chelate.” In fact, it’s considered the single most important chelator found in nature, since it gives plants energy, which then give us energy.

There are two main forms of chlorophyll found in nature: chlorophyll-a and chlorophyll-b. There is a small difference between the two types, basically that each absorbs light from the sun at slightly different wavelengths.

In natural plants containing chlorophyll, there is a ratio of 3:1 cholorophyll-a (a bluish-black solid) to cholorophyll-b (a dark green solid), which both work together to reflect the dark green pigment that’s visible to the human eye.

While chlorophyll is totally natural, a similar semi-synthetic mixture called chlorophyllin is made in laboratories and used in supplements, such as those marketed as “liquid chlorophyll.” These supplements have been in existence for more than 50 years and are commonly used to treat skin wounds, body odor, digestive problems and other health concerns with practically no dangers at all.

Chlorophyllin supplements are believed to help neutralize oxidants, which means they effectively decrease oxidative damage caused by factors like a poor diet, chemical carcinogens, UV light exposure and radiation.

Related: 6 Phytoplankton Health Benefits You Won’t Believe (#1 Is Uplifting!)

Benefits

1. Helps Fight Cancer

Studies have found that chlorophyll and liquid chlorophyllin can bind to potential carcinogens and interfere with how they’re absorbed within the human gastrointestinal track. This helps stop them from circulating throughout the body and reaching susceptible tissues, such as those within the joints or heart.

Reports by the Linus Pauling Institute at Oregon State University showed that chlorophyllin and chlorophyll were equally effective at blocking uptake of aflatoxin-B1 in humans and decreasing biomarkers of aflatoxin-induced DNA damage. Findings from several other animal and human studies suggest that these effects help lower the risk for certain types of cancers, including liver and colon cancer.

The mechanism by which chlorophyll decreases the risk for cancer development and cleanses the liver is by interfering with the metabolism of chemicals’ procarcinogen, which must first be metabolized in order to damage DNA. Within the human body, enzymes called cytochrome P450 activate procarcinogens and turn them into active carcinogens, which go on to attack healthy cells.

This means inhibiting their effects can help stop the process of chemically induced cancers.

Diets that are high in red meat and low in green vegetables are associated with increased colon cancer risk. This is sometimes blamed on toxins released from cooked meat, including one called haem, which increases colonic cytotoxicity and epithelial cell proliferation.

Some research suggests that human colon cancer cells experience “cell arrest” when exposed to chlorophyllin due to inhibition of ribonucleotide reductase activity, which helps protect DNA and boosts synthesis and repair.

This is why in recent years ribonucleotide reductase activity has come under investigation for naturally treating cancer and its many side effects.

In 2005, the Wageningen Centre for Food Sciences in the Netherlands studied whether green vegetables could inhibit the unfavorable properties of haem within the colon. Rats were fed either a control diet high in haem or a similar diet supplemented with chlorophyll for 14 days.

The results showed that the rats consuming haem experienced about eight times the amount of cytotoxicity of the colon compared to the beginning of the study. The rats given chlorophyll supplements were significantly protected from formation of the cytotoxic haem metabolites, which made the researchers conclude that green vegetables may decrease colon cancer risk because chlorophyll prevents the cytotoxic and hyperproliferative colonic effects of dietary toxins like haem.

2. May Improve Liver Detoxification

Another way by which chlorophyll might protect healthy cells and bodily tissue is by increasing phase II biotransformation enzymes. These promote optimal liver health and therefore the body’s natural elimination of potentially harmful toxins.

Some early studies involving animals indicate that chlorophyllin may reduce the risk for aflatoxin-induced liver damage or liver cancer by increasing activity of these phase II enzymes and removing bodily toxins.

Aflatoxin-B1 (AFB1) is associated with increased risk of hepatocellular carcinoma and liver cancer because it’s metabolized to a carcinogen that causes cellular mutations. In animal studies, supplementing with chlorophyllin at the same time as consuming high amounts of dietary AFB1 significantly reduced the amount of DNA damage that developed.

This is especially important for people who consume high amounts of grains or legumes, such as those living in underdeveloped nations.

In China, a randomized, placebo-controlled intervention trial involving 180 adults with a high risk of hepatocellular carcinoma and chronic hepatitis B infection gave participants either 100 milligrams of chlorophyllin or a placebo before meals three times daily. After 16 weeks of taking chlorophyllin, AFB1 levels dropped an average of 55 percent more in those taking chlorophyllin compared to those taking the placebo, suggesting chlorophyll supports liver health in a useful and safe way.

3. Speeds Up Wound Healing

Chlorophyllin seems to slow the rate at which harmful bacteria reproduce, making it beneficial for wound healing and preventing infections. Since about the 1940s, cholorphyllin has been added to certain ointments used to heal persistent open wounds in humans, such as a vascular ulcer and pressure ulcer.

It’s been found to help lower inflammation caused by injuries or wounds, promote healing and even control odors caused by bacteria accumulation.

4. Can Improve Digestion and Weight Control

Another way that chlorophyll improves detoxification is by speeding up waste elimination, balancing fluid levels and reducing cases of constipation. Additionally, preliminary research shows chlorophyll supports metabolism and increases the likelihood of success with weight-loss efforts.

A 2014 study conducted by the Department of Experimental Medical Science at Lund University in Sweden found that chlorophyll supplements taken along with a high-carbohydrate meal decreased feelings of hunger, elevated cholecystokinin levels and helped prevent hypoglycemia in overweight women.

Prior to the study, previous research had shown that chlorophyll, taken in the form of thylakoid supplements, helped balance the release of hormones that make us feel fuller, including cholecystokinin, ghrelin and insulin. While the studies so far have mostly looked at the weight-loss effects of chlorophyll taken by rodents, results suggest that it might help naturally suppress food intake and prevent body weight gain in humans too.

The small study done by Lund University observed 20 overweight females eating meals on three different occasions. The test meals consisted of a high-carbohydrate Swedish breakfast, taken with or without addition of chlorophyll in the form of thylakoids.

Thylakoids helped suppress hunger and increased secretion of satiety hormones following food intake, preventing compensational eating later in the day — which we would expect over time to help with weight loss and appetite control.

5. Protects Skin

There’s some evidence that chlorophyll boosts skin health due its antiviral properties, allowing it to help stop the development of cold sores within the mouth or genital area caused by the herpes simplex virus. Some early studies have found that when chlorophyll-containing ointment or cream is applied to skin, it helps reduce the number of sores that appear and speeds up healing time, making it a natural herpes treatment.

Chlorophyll might also be able to protect the skin from shingles, reducing symptoms like painful sores, plus lower the risk for skin cancer. Injecting chlorophyll directly into the skin or applying it via lotion has been found to help reduce the recurrence of cancerous cells in people with basal cell carcinoma, a very common type of skin cancer.

6. Fights Inflammation

The Tropical Botanic Garden and Research Institute in India suggests that chlorophyll from fresh green leaves has potent anti-inflammatory activities against dangerous bacteria and other environmental toxins.

It helps turn off a pro-inflammatory cytokine called lipopolysaccharide-induced TNF-α, making it a promising treatment option for inflammation and related chronic diseases that conventional medicine has failed to control.

Further research also confirms chlorophyll possesses anti-inflammatory properties.

Related: Tangerine Fruit: Benefits, Nutrition & How It Compares to an Orange

Risks and Side Effects

Because they are completely natural, chlorophyll and chlorophyllin are not known to be toxic. In fact, over the past 50 years there have been practically no toxic effects attributed to their consumption, even in people with weak immune systems, such as those healing from cancer.

While the risk for toxicity is extremely low, chlorophyllin supplements might cause minor adverse effects like green discoloration of urine or feces, temporary discoloration of the tongue, or mild indigestion/diarrhea. These usually go away quickly and are only caused by supplemental chlorophyllin use, as opposed to eating foods that naturally contain chlorophyll.

In pregnant women, chlorophyll or chlorophyllin supplements haven’t been researched very much, so at this time it’s not recommended that they’re used during pregnancy or when breastfeeding.

One interaction to keep in mind is that certain medications that increase sensitivity to sunlight (photosensitizing drugs) can interact with chlorophyll. This means taking these medications along with chlorophyll can increase sensitivity to sunlight even more and make you susceptible to burns.

Use chlorophyll supplements carefully if you take photosensitive drugs or are especially prone to sunburns, blistering or rashes when you’re exposed to UV light.

Related: Mustard Greens Nutrition, Health Benefits & Recipes

Foods

What’s the best way to detox using chlorophyll? The very best sources of chlorophyll found on the planet are green vegetables and algae.

Here are some of the top food sources to incorporate into your diet to experience all of the chlorophyll advantages.

• Leafy green vegetables: Green veggies like kale, spinach and Swiss chard get their signature pigment from a high concentration of chlorophyll. Ideally, every day you should consume some variety of leafy greens as part of your recommended five to seven servings of vegetables, but if you find this difficult consider juicing greens instead.
• Raw or lightly cooked foods: An interesting finding published by the Institute of Food Technologies is that chlorophyll content is decreased when green veggies are cooked, thawed after being frozen or when they start to spoil. For example, the amount of chlorophyll in spinach was decreased by about 35 percent after it was thawed and another 50 percent after it was boiled or steamed. To consume the most chlorophyll from your diet, try eating more of a raw food diet or lightly cooking your veggies using low temperatures.

Here is a list of the chlorophyll content (bound to magnesium) of selected raw vegetables:

• 1 cup spinach: 23.7 milligrams
• 1/2 cup parsley: 19.0 milligrams
• 1 cup watercress: 15.6 milligrams
• 1 cup green beans: 8.3 milligrams
• 1 cup arugula: 8.2 milligrams
• 1 cup leeks: 7.7 milligrams
• 1 cup endive: 5.2 milligrams
• 1 cup sugar snap peas: 4.8 milligrams
• 1 cup Chinese cabbage: 4.1 milligrams
• Chlorella: A type of blue-green algae that’s native to parts of Asia, chlorella is packed with chlorophyll in addition to many phytonutrients, amino acids, vitamins and minerals. Just like chlorophyll itself, chlorella is tied to healthy hormonal balance, detoxification, cardiovascular health, and lower levels of inflammation, blood pressure and cholesterol. In addition to consuming the algae, for convenience sake you can also take extracted chlorella supplements in either powder or tablet form.

Supplements and Dosage

In addition to eating green-colored foods that provide chlorophyll, there are also supplements that provide the beneficial properties of the plant pigment. Supplements and recommended doses include the following:

• Chlorophyllin supplements: Green algae like chlorella are often used to make chlorophyllin, which is found in most supplements. That’s because natural chlorophyll is not very shelf-stable and is prone to degradation, making it hard to consume and very expensive. Oral doses of chlorophyllin supplements taken in amounts about 100–300 milligrams per day (usually divided into three doses) have been used to safely treat conditions with almost no dangers for over five decades.
• Liquid chlorophyll and other common sources: Supplemental chlorophyll can be found in herbal treatments, including alfalfa (Medicago sativa) and silkworm droppings. If you have access to liquid chlorophyll, try adding a few drops to a glass of water once or twice a day. It will turn your water a bright green color, but rest assured that it doesn’t taste as bad as it might look and might help give you a little boost in energy when sipped throughout the day.

Related: Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes)

Conclusion

• Chlorophyll benefits include helping fight cancer, improving liver detoxification, speeding up wound healing, improving digestion and weight control, and protecting skin health.
• The primary reason chlorophyll is considered a superfood is because of its strong antioxidant and anticancer properties. Chlorophyll supports the immune system because it’s able to form tight molecular bonds with certain chemicals that contribute to oxidative damage and diseases, like cancer or liver disease.
• The very best sources of chlorophyll found on the planet are green vegetables and algae. Some of the top food sources to incorporate into your diet include green leafy veggies like kale, spinach and Swiss chard. Cooking these foods decreases the nutrient content and lowers the chlorophyll benefits you get, so eat them raw or lightly cooked to preserve the nutrients.
• Consuming chlorella, chlorophyllin supplements and liquid chlorophyll is also a way to get the antioxidant green color pigment in your system.

The post Chlorophyll Benefits: The Top Detoxifying Plant Pigment appeared first on Dr. Axe.

It was only a few decades ago that people started paying attention to nitric oxide. Named molecule of the year in 1992, it previously had been a pretty undervalued aspect of human health.

Several years later, in 1998, three scientists were given a Nobel Prize for their discovery that nitric oxide is a key molecule in the cardiovascular system that helps keep blood vessels healthy and regulates blood pressure.

We now know that nitric oxide can boost health in even more ways.

Does nitric oxide help sexually? Some studies show that boosting levels of nitric oxide in the body (such as with the herbal supplement yohimbe) may help with erectile dysfunction (ED) and possibly increase sexual arousal in general.

Today, supplements that raise nitric oxide levels are very popular. The interesting thing — you can’t take nitric oxide pills, but you can take supplements that contain ingredients that your body uses to produce nitric oxide.

Supplements aren’t the only option, though. You can also boost your nitric oxide levels naturally by eating foods rich in nitrates. Vegetables like beets and leafy greens are are especially high in nitrates. Exercise is another natural way to increase levels in the body. Could you use a nitric oxide boost in your life?

What Is Nitric Oxide?

The nitric oxide formula is NO, which means that this colorless gas is made up of one molecule of nitrogen and one molecule of oxygen. Nitric oxide, also called nitrogen oxide or nitrogen monoxide, is produced by almost every cell of the human body. Two amino acids, L-arginine and L-citrulline, boost nitric oxide production in the body. More specifically, the kidneys turn L-citrulline into L-arginine, which is a precursor to nitric oxide.

It is considered a mediator of cell-to-cell communication and plays an important role in a large variety of processes in the body, including inflammation, vasodilation and neurotransmission. It’s considered to be one of the most crucial molecules when it comes to the health of our blood vessels. Nitric oxide plays a very key role in vasodilation.

What is vasodilation? It is an opening or widening of blood vessels that results from relaxation of the muscular walls of the vessels.

Health Benefits

1. Lowers Blood Pressure

What does nitric oxide do to your body?It does many things, including acting as a vasodilator. That means it is able to encourage easier blood movement through the vessels so the heart doesn’t have to pump as hard. This helps decrease blood pressure. Studies to date demonstrates how dietary nitrate intake and the resulting increase in nitric oxide production acutely lower blood pressure in healthy humans.

In addition to positive effects on blood pressure, nitric oxide also can improve endothelial function. This is significant since endothelial dysfunction is known to contribute to the development of artherosclerosis, which can lead to a heart attack or stroke. A study published in 2014 in the Journal of Clinical Hypertension found that a single administration of an oral active nitric oxide supplement decreased blood pressure, improved vascular compliance and restored endothelial function in patients with hypertension.

2. Decreases Blood Clot Likelihood

In addition to decreasing blood pressure, another impressive nitric oxide function is its ability to boost heart health by making blood platelets less sticky. Why is this a good thing? When the platelets are less sticky, they are less likely to clump together and form a blood clot. Blood clots can be potentially deadly because they can cause strokes and heart attacks. Research shows that nitric oxide can help reduce the rate of clot formation as well as clot strength.

Researches from Johns Hopkins have also demonstrated using animal subjects how nitric oxide can decrease blood vessel inflammation and prevent clotting.

3. Helps Erectile Dysfunction and Boosts Sexual Arousal (for Men and Women)

Nitric oxide is the principal mediator of penile erection. It activates relaxation of the smooth muscle in the penis. Studies indicate that it increases blood flow, which is needed to initiate and maintain an erection.

As men age, there tends to be a decrease in nitric oxide synthase or NOS, which are the enzymes that cause the production of nitric oxide from L-arginine. With this decrease in NOS and hence NO, there tends to be a lowered erectile response. This can be a reason why a man struggles with erectile dysfunction.

The positive nitric oxide blood pressure effects are another reason why nitric oxide seems to help ED since high blood pressure and ED have been linked. The discovery of the nitric oxide erection relationship actually has led to the development of some of the most well-known impotence drugs in existence today. Nitric oxide also appears to play an important role in female arousal.

4. Supports Brain Health

Nitric oxide is also known to be a key player in brain health. It has been shown to be an important messenger in various organ systems, but it’s particularly important to the central nervous system, where it acts as an intermediary in cell communication in the brain.

Research conducted at the University of Leicester reveals how nitric oxide can change the “computational ability” of the brain, which points toward NO’s ability to help neurodegenerative diseases, such as Alzheimer’s disease. A scientific article published in 2015 highlights how a decrease of nitric oxide may explain the impaired ability of patients with Alzheimer’s (and other neurodegenerative diseases) to learn new information.

5. Aids Immune System

Many immune system cells produce and respond to nitric oxide. It plays a key role in the immune system and helps fight off disease.

A scientific review published in the Indian Journal of Biochemistry and Biophysics highlights how nitric oxide is “important as a toxic defense molecule against infectious organisms.” How so? One group of immune cells in particular, activated macrophages, inhibit pathogen replication by releasing a variety of effector molecules, including NO. This is just one nitric oxide pathway that helps fight off infection in the body.

6. May Boost Bodybuilding and Athletic Performance

Many athletes and bodybuilders take nitric oxide pre-workout because they believe it helps them work out harder and for longer. Is there any truth to this? Studies have provided mixed results.

One scientific review of 42 studies concludes that nitric oxide supplements may “improve tolerance” to aerobic and anaerobic exercise in untrained or moderately trained healthy subjects, but there doesn’t appear to be such a benefit for highly trained individuals. The review also points out that the majority of research has been conducted with a young male population, so additional research is warranted for female and elderly subjects.

Ways to Naturally Increase

Possible symptoms of a nitric oxide deficiency include hypotension, insomnia, anxiety, loss of libido and erectile dysfunction. Thankfully, there are many natural ways to boost nitric oxide levels in the body.

Are you wondering how to increase nitric oxide naturally through your diet? There’s really no such thing as “nitric oxide foods,” but there are foods that are known to boost nitric oxide in the body. These foods contain nitrates, which are then converted to nitrites.

Nitrites then are converted into nitric oxide in the body. Roughly 80 percent of dietary nitrates come from eating vegetables. If you look at any nitric oxide food chart, you’ll definitely find beets and beetroot at the top.

Foods rich in nitrates include:

• red beets
• leafy greens, including arugula (of leafy greens, this has been shown to be the best nitric oxide booster), Swiss chard, spinach and lettuce
• endive
• leeks
• radishes
• celery
• broccoli
• fennel
• Chinese cabbage
• turnips
• cucumbers
• carrots
• cauliflower
• herbs, like parsley and dill
• pomegranate juice
• oranges
• bananas

Since the cells use arginine to create nitric oxide, you can also consider increasing your arginine intake through high-protein foods rich in arginine, including grass-fed beef; wild-caught fish, cage-free eggs, dairy products like cultured yogurt, kefir, raw cheeses, seeds like pumpkin and sunflower seeds, seaweed, and spirulina.

A 2016 study published in the journal Nutrients reveals that a higher dietary intake of arginine is associated with increased blood levels of nitrites and nitrates, which are a measure of nitric oxide production in the body. To increase citrulline (another nitric oxide booster) intake through your diet, watermelon is the best source. 

Supplements and Dosage

Supplements known to possibly boost nitric oxide in the body include:

• Beet supplements: When you eat beets, nitric oxide levels can naturally increase in the body. Beets have been shown to be such an impressive nitric oxide booster that they are also available in supplement form as a juice, powder or capsule. A study published in 2018 found that drinking beetroot juice increased exhaled nitric oxide in healthy individuals. While research is still in its early stages, a scientific article published in 2014 concludes that “dietary nitrate supplementation appears to represent a promising new approach for enhancing aspects of the physiological response to exercise, such as muscle efficiency and oxygenation, which might augment performance.”
• L-arginine supplements: To increase levels of nitric oxide for ED, some people choose to take a L-arginine supplement. According to Mayo Clinic, some specific conditions where L-arginine supplements may be helpful include angina, high blood pressure and erectile dysfunction. What does L arginine do sexually? Some research shows that taking oral L-arginine might improve sexual function in men with erectile dysfunction due to a physical cause.
• L-citrulline supplements: When considering nitric oxide supplements for ED, L-citrulline is another option. Research shows that patients with erectile dysfunction are more likely to be low in the precursors to NO, which are L-citrulline and L-arginine. It appears that low levels of L-citrulline and L-arginine may increase erectile dysfunction risk by reducing the concentration of nitric oxide in the body. L-citrulline may also offer help for hypotension. One study published in the Journal of Applied Physiology found that L-citrulline was more effective than L-arginine at lowering blood pressure and enhancing exercise performance.

Recipes

These are some delicious recipes to try that are loaded with vegetables rich in dietary nitrates that can help boost nitric oxide levels in the body. Try the following:

• Roasted Beet Salad Recipe
• Warm Arugula Salad with Pecorino
• Sweet Beet Juice Recipe
• Baked Eggs and Spinach Recipe

Risks, Side Effects and Interactions

In the environment, nitrogen oxides are created naturally from things like wildfires, lightning and soil emissions. Man-made sources include internal combustion engines, power plants, fertilizer applications and agricultural burning.

Can too much nitric oxide be harmful? Nitric oxide is a toxic gas at high concentrations.

Inhaled nitric oxide can be dangerous. Sometimes it is used for newborn babies that have respiratory failure due to pulmonary hypertension. Inhaled nitric oxide side effects can include blurred vision, confusion, dizziness and sweating. More serious side effects can include rapid heart rate and bluish-colored lips, fingernails or palms.

Nitric oxide supplements side effects vary depending on which nitric oxide supplement you choose:

• Beetroot supplement side effects and interactions include sometimes making urine or stools pink or red.
• L-arginine supplements side effects and interactions include abdominal pain, bloating, diarrhea, gout, blood abnormalities, allergies, airway inflammation, worsening of asthma and low blood pressure
• L-citrulline side effects and interactions include potentially causing a dangerous drop in blood pressure, along with other drug interactions.

According to a paper published in 2016 in the journal Nitric Oxide, there currently is no valid, reliable test available to the public for testing nitric oxide levels in the body. There are saliva nitric oxide test strips on the market today, but they are “not likely to accurately assess nitric oxide bioavailability,” according to the paper.

Check with your health care provider before taking a nitric oxide supplement, especially if you are currently pregnant, nursing, being treated for a medical condition, or are taking other medications and or/supplements.

Final Thoughts

• Nitric acid uses include lowering high blood pressure, boosting brain and immune health, increasing workout performance and improving ED/sexual arousal.
• Is nitric oxide good or bad for your health? Similar to other key compounds found in the human body, in optimal amounts it can be a health booster in a variety of ways.
• Nitric oxide can be most easily and safely be increased via dietary sources. Foods high in nitric oxide really are foods that are high in nitrates, which boost nitric oxide production. These foods include beets, leafy greens like arugula, endive, leeks, parsley, broccoli and fennel.
• The top nitric oxide supplements don’t actually contain nitric oxide, but they do contain ingredients that are known nitric oxide boosters. One of the best nitric oxide supplements may be beetroot juice, powder or capsules since beetroot is known for its naturally high nitrate content.
• Two amino acids, L-arginine and L-citrulline, also boost nitric oxide production in the body. They are also available in supplement form to increase NO.
• Exercising on a regular basis also helps enhance the production of nitric oxide in the body.

The post Nitric Oxide Benefits & How to Increase Levels Naturally appeared first on Dr. Axe.

You’re probably familiar with honey and might even be a fan of bee pollen or royal jelly already, but have you heard about the other bee-derived ingredient that’s known to have incredible health properties? I’m talking about bee propolis, also called “bee glue.”

What is propolis? It’s a natural mixture produced by honeybees from a few things, including substances they collect from plants and trees.

This truly therapeutic substance not only guards beehives against intruders, but it can also help fend off and treat all kinds of unwanted health conditions.

It has actually been used medicinally by humans since ancient times. This isn’t surprising once you know that bee propolis benefits include having antimicrobial, antioxidative, anti-ulcer and anti-tumor properties.

Let’s look at why propolis may be your next bee product of choice.

What Is Bee Propolis?

Bee propolis is defined as a resinous mixture that honeybees produce by combining their own saliva and beeswax with exuded substances they collect from tree buds, sap flows and other botanical sources. Propolis color can vary depending on what the bee collects from nature to create it, but usually it is a shade of dark brown.

Propolis serves a huge purpose in the world of honeybees. They use it to seal undesirable small cracks and gaps in the hive, while larger gaps get filled with beeswax. This is hugely important because if these openings don’t get sealed up properly, the hive could have some very threatening invaders, like snakes and lizards.

When scientists have looked closer at the exact chemical composition of propolis, they have found that it actually contains more than 300 natural compounds, including amino acids, coumarins, phenolic aldehydes, polyphenols, sesquiterpene quinines and steroids.

In general, raw propolis is made up of approximately 50 percent resins, 30 percent waxes, 10 percent essential oils, 5 percent pollen and 5 percent of various organic compounds.

The interesting thing about propolis, which is also true for honey (including manuka honey), is that its composition is always going to vary depending upon the exact collection time, collection location and plant sources.

In case you’re thinking that bee propolis is a new health craze, I want to tell you that this bee product’s usage is said to date all the way back to the time of Aristotle circa 350 B.C. Ancient Egyptians were also known for using it in their mummification process, while the ancient Greeks and Assyrians loved it for its wound- and tumor-healing abilities.

Science and personal experience continue to show that bee propolis remains an incredibly medicinal substance today. Now, let’s look at some specific propolis benefits.

Related: Honey Water Benefits + How to Make It

Health Benefits

1. Helps Combat Cancer

One of my favorite bee propolis benefits is that it appears to possess anti-tumor and anti-cancer properties. Two propolis polyphenols in particular seem to be the most potent anti-tumor agents: caffeic acid phenethyl esters from poplar propolis and Artepillin C from Baccharis propolis.

Scientists believe that the ability of propolis to help prevent cancer from developing in both animal models and human cell cultures is likely the result of its ability to inhibit DNA synthesis in tumor cells as well as its capability to induce apoptosis (programmed cell death) of tumor cells.

A 2016 study evaluated the effects of propolis extracts from the northern region of Thailand on cancer cell growth. All of the extracts showed high antioxidant activity as well as high phenolic and flavonoid content. Overall, the propolis extracts showed anti-cancer activities and extended the survival of animal subjects who already had tumors.

This study concluded, “From these findings, it is evident that propolis extracts can be considered as a naturally obtained agent extremely useful in cancer treatment.”

2. Treats Candida Symptoms

Candida or candidiasis is an infection caused by Candida albicans, a yeast-like fungus. This is the most common type of yeast infection found in the mouth, intestinal tract and vagina, and it may affect skin and other mucous membranes.

If the immune system is functioning optimally, this type of yeast infection is rarely serious. However, if the immune system is not functioning properly, the candida infection can migrate to other areas of the body, including the blood and membranes around the heart or brain.

A study published in the journal Phytotherapy Research found that propolis extract inhibited oral candidiasis in 12 patients with denture-related inflammation and candidiasis, and a 2022 study explored its antifungal activities when derived from different regions, showcasing these effects across the board.

Other research published in 2011 in the Journal of Medicinal Food revealed that propolis seems to be the bee product with the highest antifungal activity as demonstrated by its effect on 40 different yeast strains, including Candida Albicans. Other bee products tested included honey, bee pollen and royal jelly.

3. Helps Stop Herpes (Cold Sores) Reproduction

Herpes simplex virus (HSV) infections are extremely common. HSV-1 is the main cause of herpes infections on the mouth and lips, which are commonly known as cold sores and fever blisters.

The herpes virus can live dormant inside a person’s immune system for a lifetime, periodically causing blisters that burst and turn into open cold sores or ulcers before healing.

When left alone, herpes cold sores usually last about 10 to 14 days and are uncomfortable for a variety of reasons — causing redness, pain, burning and often embarrassment.

The good news is that studies have demonstrated that propolis can stop both HSV-1 and HSV-2 from reproducing. A systematic review and meta-analysis of people with genital herpes and cold sores compared propolis to Zovirax, which is a common conventional treatment for genital herpes that lessens the symptoms of the infection.

What did researchers find? The subjects using the propolis had their lesions heal faster than those using the Zovirax.

4. Can Prevent and Treat Common Cold and Sore Throats

Scientific studies have shown that propolis extracts may naturally prevent as well as shorten the duration of the common cold, which can often include a dreaded sore throat.

One study administered an aqueous propolis extract to a group of very young school children for the entire duration of a year’s “cold season.” The exact daily dose was not shared, but the children treated with it had fewer colds with acute or chronic symptoms. The extract was also tolerated well.

In another scientific evaluation of the effects of bee propolis on the common cold, the group taking propolis extract (amount not indicated) became free of symptoms faster than the placebo group. Specifically, the cold symptoms for the propolis takers went away 2.5 times quicker than the subjects who took a placebo.

5. Fights Parasites

Giardiasis is a parasitic infection that can occur in the small intestine and is caused by a microscopic parasite called Giardia lamblia. You can contract giardiasis from contact with infected people or by eating contaminated food or drinking water.

Thankfully, this bee product has been found to possess antiparasitic properties.

A clinical trial looked at the effects of propolis extract on 138 giardiasis patients, both adults and children. The researchers found that the extract resulted in a 52 percent cure rate in children and a 60 percent elimination rate in adults.

6. May Improve Fertility for Females with Endometriosis

A pilot randomized, controlled trial looked at the effects of propolis supplementation on women with infertility and mild endometriosis. The researchers found that taking bee propolis at a dose of 500 milligrams twice a day for six months resulted in a pregnancy rate of 60 percent compared to only 20 percent in the placebo group.

Studies have yet to show if it can also benefit infertile women without endometriosis.

How to Use

Propolis extract, tincture, capsules, tablets, powder, spray, ointment and cream are all typically available for purchase at any health food store as well as online.

If you’re looking to take bee propolis internally, you have a lot of options, including a liquid extract, capsules, tablet or powder. If your health concern is in your mouth, like a sore throat, then a propolis spray is the way to go. If you’re looking to use propolis externally or topically, you can buy propolis ointment or propolis cream.

The recommended internal dose is typically 500 milligrams once or twice daily. For topical propolis products, always follow label instructions.

These are some specific and studied ways that bee propolis can be utilized:

• Common Cold and Sore Throat: 500 milligrams one to two times per day.
• Cold Sores: Apply propolis ointment to the cold sore four times per day.
• Genital Herpes: Apply a 3 percent propolis ointment to the lesions four times per day.
• Female Infertility and Endometriosis: 500 milligrams two times per day.
• Yeast Infection: Apply an alcohol extract containing 2 grams per 25 milliliters four times per day.
• Rheumatoid Arthritis: Apply a topical product according to package directions.
• Parasites: Consult a qualified health care practitioner on product and dosing.

Allergies, Risks and Side Effects

People who are allergic to honey, bee pollen, royal jelly, conifer or poplar trees should not use propolis unless tested first by an allergy specialist.

It also may increase the risk of bleeding in people who take blood-thinning medications or who have bleeding disorders. Since it may slow blood clotting, you should stop taking it at least two weeks before any scheduled surgery.

When it comes to parasitic infections like giardiasis, propolis should not be used as the only treatment for parasites without first consulting a physician.

If you have asthma, some experts advise avoiding it completely since it’s believed that some chemicals in propolis may make asthma worse. However, there has also been research that demonstrates helpful effects of this bee product for asthmatics.

If you have asthma, speak with your doctor before taking it.

If you’re pregnant or breastfeeding, check with your health care provider before taking propolis. If you have any ongoing health concerns or are taking any medications, check with your doctor before using it.

Final Thoughts

• While the honeybees use it to keep their hives hole and invader-free, humans use bee propolis both internally and externally for medicinal purposes.
• Benefits include potentially helping combat cancer, treating candida symptoms, stopping herpes, preventing and/or treating colds and sore throats, fighting parasites, and possibly even improving fertility for women with endometriosis.
• There are several ways to use it, including in extract, tincture, capsules, tablets, powder, spray, ointment and cream forms.
• Be careful if you have an allergy to any other bee products since there’s a strong likelihood you could be allergic to propolis as well.

The post Bee Propolis Benefits That Are Sure to Surprise appeared first on Dr. Axe.

Chromium, a type of chemical element that’s actually a hard and brittle metal, is a trace mineral needed by the body in small amounts for healthy functioning. What is chromium most well-researched for in regard to promoting health? Blood sugar and diabetes control, heart health, weight management and brain health are all known benefits of chromium.

Chromium plays a role in the insulin-signaling pathways that allow our bodies to control the amount of sugar we take in, helping balance blood glucose levels and giving us stable energy. Research also shows that chromium can help protect DNA chromosomes from damage, which means chromium may be able to halt cell mutations that can lead to various chronic diseases.

In addition, chromium is associated with longevity and improved cardiovascular health due to its role in metabolizing fats, in addition to proteins, carbs and other nutrients. But is it safe? In what amounts?

What Is Chromium?

According to the National Institute of Health, there are two types of chromium: 1) trivalent (chromium 3+), which is considered “biologically active” and can be found in foods, and 2) hexavalent (chromium 6+), which is considered toxic and unsafe for humans, so it’s used in industrial applications and isn’t meant to be acquired from foods. (Chromium 6 is a chemical that appears to cause cancer and was featured in the Erin Brockovich story that was made into a film, plus it infiltrated the tap water for over two-thirds of all Americans.)

What is chromium found in? Chromium is naturally present in many whole foods, including brewer’s yeast, certain kinds of meats, vegetables, potatoes and whole grains. Chromium enters the body mostly through diet since it’s stored in soil and rocks that penetrate the crops we wind up eating, plus in smaller amounts in the water that we drink. Drinking tap water supplies some of our chromium, as does cooking in stainless-steel cookware.

Deficiency Symptoms

According to the USDA, chromium deficiency isn’t very common in the U.S. and other developed nations since most people consume enough chromium on a daily basis on average to meet or exceed the “adequate intake” amount (the total amount needed to support health and prevent chromium deficiency).

On average, adult women in the U.S. consume about 23 to 29 micrograms of chromium per day from food (meeting their needs), and men consume about 39 to 54 micrograms per day (exceeding their needs), according to USDA reports. Even infants usually get enough chromium whether they’re breast-fed or formula-fed, since the average amount of chromium in breast milk of healthy, well-nourished mothers is about 0.24 micrograms per quart (the ideal amount that’s equal to the recommended daily intake).

On the other hand, some medical researchers believe chromium deficiency is much more prevalent, especially in people who don’t properly respond to insulin — which is a good deal of the population that’s overweight and eats a poor diet. People with diabetes and the elderly are more likely to have a chromium deficiency than otherwise healthy adults or children.

When a chromium-based deficiency does occur, common symptoms include:

• poor blood glucose control
• worsened levels of weak bones and bone loss
• low energy, fatigue
• poor skin health
• higher risk for high cholesterol and heart complications
• low concentration and poor memory
• worsened eye health
• mood changes, like increases in anxiety
• changes in appetite
• changes in weight
• stunted growth and development
• delayed time in healing wounds or recovering from surgery

Recommended Daily Intake

The established Dietary Reference Intakes of chromium were developed by the Institute of Medicine of the National Academy of Sciences in 1989 and are based on the amount needed by people who are otherwise healthy, so your exact needs may differ a bit depending on your current health, weight and level of activity.

Adequate intakes for chromium are based on age and gender and are as follows:

• Infants 0 to 6 months: 0.2 micrograms
• Children 7 to 12 months: 5.5 micrograms
• 1 to 3 years: 11 micrograms
• 4 to 8 years: 15 micrograms
• 9 to 13 years: 25 micrograms for boys, 21 micrograms for girls
• Teens 14 to 18 years: 35 micrograms for boys, 24 micrograms for girls
• Adults 19 to 50 years: 35 micrograms for men, 25 micrograms for women
• Women who are pregnant: 30 micrograms
• Women who breastfeeding: 35 micrograms

Other health care professionals recommend more chromium to help with blood sugar control, especially for people with existing cases of mild or serious insulin-resistance or diabetes; 200 micrograms a day as part of a multivitamin is recommended by many nutrition experts, and high doses up to 1,000 micrograms for those with type 2 diabetes or metabolic syndrome are prescribed in some cases.

Health Benefits

1. Helps Control Blood Sugar and Prevent Diabetes

Chromium can help enhance the role of insulin, the critical hormone that controls blood sugar and helps bring glucose into cells where it’s used for bodily energy. Chromium also supports a healthy metabolism and storage of nutrients throughout the body, since it can help you better absorb and distribute nutrients from carbohydrates, fats and proteins found in the foods you eat.

Brewer’s yeast (also called nutritional yeast), for example, is a high source of chromium and has been found to help support metabolism of sugar (in the form of glucose) within the blood, which is beneficial for preventing glucose-intolerance, insulin-resistance and diabetes formation. 

One study conducted by the Human Nutrition Research Center U.S. Department of Agriculture found that when individuals being treated for type 2 diabetes were either given a placebo or chromium supplements over a four-month period each day while continuing to take normal medications and not changing eating habits, insulin values and cholesterol levels decreased significantly in the group given supplemental chromium compared to the placebo group.

However, it’s important to note that studies show mixed results when it comes to chromium’s effectiveness in preventing diabetes. Many studies show beneficial effects, but others show that chromium doesn’t have a strong ability to control blood sugar in people prone to diabetes without combining it with any other intervention methods.

2. Helps Reduce High Cholesterol

Chromium is needed for normal metabolism of fats, including cholesterol. Research shows a link between higher chromium intake and healthier arteries and levels of blood cholesterol. Some studies even show that people who die from heart disease tend to have lower levels of chromium in the blood at the time of death.

When researchers at the Department of Medical Education of Mercy Hospital and Medical Center tested the effects of chromium supplementation in adults over a 42-day period, the participants experienced lowered levels of total cholesterol and lower levels of low-density lipoprotein (LDL) “bad” cholesterol when taking chromium compared to the placebo group.

3. May Help Prevent Weight Gain and Overeating

Chromium (in the form chromium picolinate or CrPic) has been associated with a reduction in the risk for obesity, less weight gain and may positively affect food intake. At this time, the exact mechanism by which chromium affects hunger and weight is still unknown, but some studies find that higher chromium intake is associated with a reduction in adipose tissue (fat accumulation on the body) and better controlled eating.

One study done by the Biomedical Research Center at the Louisiana State University found that chromium supplements effectively helped modulate food intake in healthy, overweight, adult women who reported craving carbohydrates. After comparing the effects of chromium versus placebo in 42 overweight women over an eight-week period, the group taking 1,000 milligrams of chromium daily experienced reduced food intake, reduced hunger levels, fewer fat cravings and a slight decrease in body weight.

4. Helps Maintain Brain Health and Fight Cognitive Decline

Recent studies highlight the role of healthy insulin response in maintaining brain health and cognitive function into old age. Because chromium is capable of improving glucose levels and insulin response, it may act as a beneficial modulator of brain function and is associated with a reduction of age-related alterations of the brain.

Specifically, chromium is linked to healthier hypothalamic functions. The hypothalamus is extremely important, a central part of the autonomic nervous system that helps control body temperature, thirst, hunger, sleep and emotional activity. Research suggests that chromium can help keep the hypothalamus in a more youthful state, better regulate appetite in elderly adults and prevent negative effects on brain neurons caused by aging.

Many other parts of the brain may also benefit from higher chromium levels, including the the pineal gland and thymus, which are also impacted by insulin control.

5. May Help Improve Skin Health and Prevent Acne

Rapid changes in blood sugar levels are associated with acne and other skin reactions, so because chromium helps to balance blood sugar levels it is linked with improvements in skin health.

Foods rich in chromium (such as broccoli) also usually contain other phyotnutrients and antioxidants that can improve skin’s appearance and help fight acne or common signs of aging.

6. Supports a Healthy Metabolism and Energy Levels

Getting adequate amounts of trace minerals like chromium, calcium and magnesium are especially important for people who are active, since these micronutrients are needed to ensure the capacity to boost energy (calorie) expenditure, muscle and work performance.

Especially when someone restricts her body weight by eating less food and exercising, she needs to make sure to include plenty of chromium-rich foods in her diet in order to keep her metabolism running strong. Eating chromium-containing foods is important to make up for the loss of chromium being excreted through extra urine and sweat due to the recovery period following exercise.

7. Helps Maintain Eye Health

What is chromium useful for when it comes to protecting your eye sight? Chromium can help protect from age-related eye disorders like glaucoma. Glaucoma is related to diabetes and caused by a buildup of fluid in the eye, adding harmful pressure to the eye’s delicate optic nerve, retina and lens, which can eventually lead to blindness.

Chromium can lower the risk for diabetes and related eye disorders because of its beneficial role in controlling blood glucose.

8. Helps Protect Bones From Fractures and Osteoporosis

Chromium is known to slow the loss of calcium, so it might be beneficial for preventing bone loss and bone-related disorders that are especially common in older women. Therefore, it’s also a natural remedy for osteoporosis.

Best Food Sources

At this time, there isn’t a reliable database of chromium content within common foods that’s been authorized by the USDA or another credible authority. Another factor that makes it difficult to know what the best food sources are of chromium is that chromium content varies widely within a particular food depending on where it was grown, since soil quality has a lot to do with chromium’s presence.

Other natural factors that affect how much chromium is present in foods are the time of year the food was grown, the exact plant species, the ripeness of the food and how long it’s been sitting since being harvested — and possibly contamination from the environment. Chromium can also increase in concentration when it leaks into a food during cooking from stainless steel or nickel pots and pans.

According to the USDA, below are 12 of the best food sources for obtaining more chromium naturally through your diet (percentages based on the RDA for the average adult woman):

• Broccoli — 1 cup cooked: 22 micrograms (88 percent DV)
• Grapes/Grape Juice (pure, unsweetened) – 1 cup juice: 8 micrograms (32 percent DV)
• Potatoes — 1 cup: 3 micrograms (12 percent DV)
• Garlic — 1 teaspoon: 3 micrograms (12 percent DV)
• Basil — 1 tablespoon: 2 micrograms (8 percent DV)
• Grass-Fed Beef — 3 oz: 2 micrograms (8 percent DV)
• Oranges/Orange Juice (pure, unsweetened) — 1 cup: 2 micrograms (8 percent DV)
• Turkey — 3 oz: 2 micrograms (8 percent DV)
• Green Beans — 1 cup cooked: 2 micrograms (8 percent DV)
• Red Wine — 5 ounces: (varies widely) 1–13 micrograms (4–52 percent DV)
• Apples — 1 medium: 1 micrograms (4 percent DV)
• Bananas — 1 medium: 1 micrograms (4 percent DV)

Are Chromium Supplements Necessary and Safe?

The benefits of taking chromium supplements is still somewhat controversial and questioned by some medical experts, since studies to date show mixed results.

Dietary supplements containing chromium include chromium picolinate, chromium polynicotinate and several other related types. You can buy chromium-based supplements in tablet or capsule form, plus as part of a multivitamin, but since we only need such a small amount and most people already consume enough, it isn’t usually necessary for most adults.

Because researchers still find it hard to verify a specific biological role of chromium in the body, meaning one that other minerals or substances can’t carry out effectively without chromium, there isn’t agreement in the health community whether people should take a chromium supplement regularly or not. Most nutrition experts believe that food sources are a much healthier way to obtain the right amount of chromium.

For example, in 2014, the European Food Safety Authority published a report stating that chromium has no proven beneficial effects on health in otherwise healthy adults, so chromium was removed from the list of essential nutrients. On top of this, a chromium supplement can sometimes be expensive, which might deter people from consistently taking them.

What is chromium potentially capable of doing to our health if we consume too much of it? Most studies show that chromium is safe within moderate amounts but that too much can cause toxicity and some serious effects. Luckily, chromium overdoses are very rare since chromium only enters cells in very small amounts, while the rest gets flushed from the body somewhat easily. When someone does acquire too much (very likely from supplements and not food sources), chromium can potentially enters cells and lead to DNA damage, so it’s always smart to avoid taking any more than the recommended dose.

As with all nutrients, also try to obtain enough from natural whole food sources; this way you know you’re acquiring the right mix of vitamins and minerals that nature intended, without posing much of a risk for overdoing it on any particular nutrient.

Precautions and Side Effects

The chromium that you get from food sources alone won’t cause any problems, but taking high levels in supplement form can potentially interact with certain medications and worsen existing health conditions.

Excessive chromium is sometimes linked to digestive problems, like stomach aches, along with low blood sugar levels (hypoglycemia). Chromium toxicity, which can occur when very high levels are present within the body, has the potential to cause damage to vital organs like the liver, kidneys and heart.

Although it’s very rare and unlikely to happen, chromium toxicity is marked by changes in nerve signaling and heart beat, so always be sure not to take high doses of supplements without first speaking with a doctor.

The post Chromium Benefits for Blood Sugar, High Cholesterol & More appeared first on Dr. Axe.

You may never have heard of diatomaceous earth before, but chances are you’ve consumed or used plenty of products that contain it. What is diatomaceous earth, and does it really work?

Diatomaceous earth is a powder that comes from the cell walls or shells of diatoms, or aquatic organisms. It’s commonly used by humans to promote detoxification, aid digestion, and improve skin and hair health.

For example, diatomaceous earth for fleas is extremely effective for your pets — but diatomaceous earth has many uses beyond that, with an astounding ability to kill pests and harmful substances in your home and purify liquids.

If you haven’t used this organic substance in your diet, home or garden yet, you’ll want to learn about its many benefits.

What Is Diatomaceous Earth?

Diatomaceous earth is a natural product made up of fossilized remains of tiny, aquatic organisms called diatoms. Composed of the cell walls/shells of single cell diatoms, it easily crumbles to a fine powder.

In fact, the composition of the diatom cell walls are biogenic silica. The substances used to make diatomaceous earth are safe and taken directly from the sea, since diatom silica deposits accumulate over time in the sediment of rivers, streams, lakes and oceans.

Diatomaceous earth goes by many names other than diatomaceous earth, including:

• dinosaur dust
• miracle mineral
• fossil shell
• ancient treasure

The National Pesticide Information Center indicates that diatoms found in diatomaceous earth are actually skeletons that are made up of silica, a very common type of matter found in nature that makes up about 26 percent of the Earth’s crust. There are various types of natural silica, many of which you probably recognize, including:

• sand
• emerald
• quartz
• feldspar
• mica
• clay
• asbestos
• glass

Silica used to make diatomaceous earth is a key common component of the earth’s rock, sands and clays. Silica is an important component of human ligaments, cartilage and musculature and is also abundant in plants since it facilitates their growth and development.

Studies demonstrate that it’s a healthy essential mineral for the body to build strong bones, hair, nails and teeth, and it’s needed to carry calcium into various parts of the body.

Research published in the Journal of Nutrition, Health and Aging shows that many forms of silica exist in nature, and compelling data supports myriad beneficial effects of consuming more silica. Orthosilicic acid is the form of silicon predominantly absorbed by humans and found in numerous tissues, including nails, bones, tendons, the aorta, the liver and the kidneys.

Compelling evidence exists that suggests silica is essential for health and has a strong anti-aging effect. Deficiencies in silica can contribute to:

• abnormal growth
• deformities in skull and peripheral bones
• joint pain caused from poorly formed joints and reduced contents of cartilage and collagen
• disruption of mineral balance
• damage to the femur and vertebrae

Types of Diatomaceous Earth

What are some products that contain diatomaceous earth? Diatomaceous earth is available in two different grades:

• Food-Grade — meant to be taken internally by humans
• Non-Food-Grade — used in industrial practices

Some common products that contain diatomaceous earth include dusts, powders (or a “powder duster”) and pressurized liquids that are used on the outside of buildings, on farms, in gardens, and in human and pet foods.

It usually comes in the form of a white powder and is also used in water filtering, food manufacturing, skin products and farming to naturally eliminate free radicals, viruses, insects, parasites and other harmful organisms by binding to them and drying them out. It also has the ability to improve the body’s use of calcium, support bone mineralization, protect joints and fight effects of aging.

Diatomaceous earth comes in several forms:

• granulated diatomaceous earth, a raw material made from crushing silica that’s usually available as a powder and safe for human consumption (to be food-grade, it must contain less than 1 percent crystalline silica)
• milled or micronized diatomaceous earth, a very fine substance used in pesticides and insecticides
• calcined diatomaceous earth, a heat-treated and activated form used in liquid filtering and explosives

You can purchase food-grade diatomaceous earth in some health food stores or online. Diatomaceous earth for your garden or pest control is also available at many home improvement stores.

Benefits for the Body

1. Detoxifies the Body

Diatomaceous earth — also known as diatomite — works like a natural detoxifying agent within the body, killing parasites and viruses that can contribute to illnesses while also helping to clean the blood. It’s also inexpensive, simple to use and much safer than many store-bought detox products or plans.

Some of the benefits of using diatomaceous earth internally include:

• reducing odors
• helping curb gas
• cleansing the digestive tract
• boosting liver function
• absorbing harmful toxins within the blood

How does diatomaceous earth work to help with detoxification?

Silica works similarly to antioxidants found in high-antioxidant foods because it retains its traits as a stable particle even while continuously suspended in a liquid medium, allowing it to fight free radical damage. It’s broken down into a colloidal, which acts like a detoxifier for the blood since it carries an electrical charge that attaches to free radicals and other harmful toxins.

Silica particles can then neutralize the charge of free radicals and remove them from the body through sweat, urine and feces, which slows oxidative damage and has anti-aging effects.

A study published in the American Journal of Clinical Nutrition found that silica also helps eliminate heavy metals from the body, such as aluminum, making it perfect for a heavy metal detox. In studies, it has been shown to have a high-aluminum affinity and reduces aluminum availability from the human gastrointestinal tract.

2. Fights Parasites

A 2011 study published in the Oxford Journal of Poultry Science suggests that diatomaceous earth has the potential to be an effective treatment to help control internal worms (parasites). Interestingly enough, this was observed in hens that produce organically raised, free-range eggs.

Giving two breeds of commercial egg-laying hens diatomaceous earth improved production of their eggs and egg quality compared to control groups, effectively working as a parasite cleanse in the process.

The two groups of hens used in the study were found to differ in their resistance to internal parasitic infections, which was observed by examining their gastrointestinal tracts. The hens fed diatomaceous earth had significantly lower incidences of infections.

Those fed diatomaceous earth were also significantly heavier in weight, laid more eggs and consumed more feed than hens fed the control diet — plus their eggs had larger yolks and therefore were more concentrated with nutrients.

3. Improves Joint, Bones and Ligaments Health

A 2007 study published in the Journal of Nutrition Health and Aging stated that dietary silicon is beneficial to bone and connective tissue and helps prevent low bone mass (osteoporosis), which is considered “a silent epidemic of the 21st century.”

Silica within diatomaceous earth helps with normal bone metabolism and joint formation, with evidence over the past 30 years suggesting there’s a positive association between dietary silicon intake and better bone mineral density. Thus, diatomaceous earth makes a healthy addition to any osteoporosis diet and treatment plan.

A number of possible mechanisms for how this works have been suggested, including the possibility that silicon helps with synthesis of collagen (used to form joints, the lining of the digestive tract and connective tissue) and within the mineralization of bones. While more research is still needed, it appears that silica supplementation can be used to help support normal metabolic processes, preserve healthy joints and prevent bone disorders.

4. Helps Clean and Protect Skin, Nails and Teeth

Since it has natural abrasive qualities and kills parasites, diatomaceous earth is used in many toothpastes, skin exfoliators, polishes and skin scrubs. Research suggests that just like other beneficial clays — like bentonite clay benefits and uses — diatomaceous earth dries out harmful toxins and leaves behind clean, smoothed skin with little to no side effects.

It also seems to have anti-aging effects by helping with the use of calcium in forming strong bones, nails and teeth.

Benefits for the Home

1. Helps Purify Water

Diatomaceous earth is used in many filtration products, including the trademarked brand name Celite, because its chemical composition makes it a great filtration aid. It’s able to filter very fine particles that otherwise pass through or clog filter papers.

This makes it a common product used in filters to help prevent tap water toxicity and also purification practices for fish tanks. Additionally, it’s also important for manufacturing beer, wine, syrups, sugar and honey without removing or altering their color, taste or nutritional properties.

A study published in the Journal of Applied and Environmental Microbiology found that diatomaceous earth helps kill viruses and purify liquids. Viruses have been found to be dangerous and abundant in certain sources of drinking water, raising the risk for viral infections and having a significant impact on bacteria and algae populations in the ecosystem.

Researchers tested the effects of a filter containing diatomaceous earth on tap water that was contaminated with heavy metals and various viral strains. The results of the study showed that diatomaceous earth helped absorb up to 80 percent of the viruses present, which were all present in the liquid, even after filtration.

2. Kills Insects and Other Harmful Substances in Your Home

In the U.S., diatomaceous earth is classified under the Federal Insecticide, Fungicide, and Rodenticide Act as a safe substance for household use. How does diatomaceous earth work to get rid of insects and pests?

It’s a natural insecticide, since it absorbs lipids from the waxy outer layer of insects’ exoskeletons, which causes them to dehydrate and die of water deficiency. This is why it’s also useful in food preservation, as a natural home deodorizer and cleanser, and for helping to treat livestock suffering from parasites.

Does diatomaceous earth kill fleas and ants? Research suggests that using diatomaceous earth can help eliminate bed bugs, house dust mites, cockroaches, ants (such as ant hills), fleas and other pests within your home without the use for harsh chemicals.

The website for Pest Control Technology indicates that silica gels have been used by the pest control industry for more than a half century since they safely produce an electrostatic charge that helps them adhere to critters crawling over treated surfaces.

Silica gel and diatomaceous earth have been found in studies to kill pests by removing a portion of the razor-thin, waxy outer coating that helps an insect conserve moisture. This allows them to work better than other products that rely on abrasion or poisoning.

Related: What Is Silicon Dioxide and Is It Safe?

How to Use

You may have wondered, “Is diatomaceous earth toxic or healthy for humans?”

Diatomaceous earth is safe for humans and animals to consume, and it’s also beneficial for skin — so it’s used both inside and outside the body. Just be sure to check the source, and make sure your product is food-grade. Skip using internally if it is not.

The U.S. Food and Drug Administration lists food-grade diatomaceous earth as “Generally Recognized as Safe,” which means that it’s legally allowed to be added to many different types of foods, beverages and supplements. Small amounts of silica are normally present in all body tissues and usually found in urine, too, so it’s well-tolerated and not known to cause many side effects.

Today there are over 150 pesticide-related products registered for use both indoors and outdoors that contain diatomaceous earth. There are also thousands of non-pesticide, food-grade diatomaceous earth products that are used on the skin, in food, in products for pets, and in supplements or medications.

There are a number of ways to use diatomaceous earth. Some of the most popular diatomaceous earth uses include:

• pet nutrition products
• products used on pets like dogs and cats to kill fleas
• bed bug-killing treatments
• sprays and products used for pest control, including cockroaches, crickets, fleas, ticks, spiders
• rodent sprays
• water filters
• skin care products
• toothpastes
• foods and beverages, such as in beer and wine
• anti-caking and clarifying ingredients used in food manufacturing
• supplements and medicines
• rubbers and paints used in construction
• abrasive products used as defoliators and for cleaning

Here are the recommended tips to subscribe to for safe use of diatomaceous earth as a detoxification agent and to protect bones and joints (but always consult with your health care provider before starting a new supplement routine):

• Take about one teaspoon of food-grade diatomaceous earth with liquid once a day. It’s best used on an empty stomach at least one hour before or two hours after eating.
• Drink an additional cup after each dose of diatomaceous earth to improve its effects. In general, make sure to consume plenty of water with diatomaceous earth and stay hydrated.
• Increase your dosage slowly over several weeks, working your way up from one teaspoon to two teaspoons daily, or one tablespoon max. Split the dosage into two parts taken in the morning and one at night.
• Take diatomaceous earth 10 days on and 10 days off for 90 days to effectively and safely detox. Another strategy is to take it daily for a few weeks at a time as you track symptoms, stopping and starting again throughout the year. It’s safest when you give your body breaks and don’t use it continuously for very long periods of time.
• As a note of caution, initially you might notice some mild side effects that can develop as your gut environment changes, yeast dies off and your body releases stored toxins. This can include mild headaches, fatigue and flu-like symptoms, which should diminish within a couple weeks.

Wondering what diatomaceous earth tastes like? If you eat diatomaceous earth, you’ll find that it’s basically tasteless and has a rough, gritty texture.

You can take it with liquid, even enhancing the taste with juice, yogurt or a smoothie if you prefer. It won’t dissolve when mixed into liquid, so it’s normal to see some residue. You can stir vigorously before consumption to break it up, but it’s still going to leave behind some chalkiness and a gritty texture, which is why disguising it is a a good tip.

Here’s how to use diatomaceous earth in your home:

1. Brush and vacuum carpets or any area where you think bugs, insects or fleas could be lurking. This will improve the efficacy of diatomaceous earth for fleas and other pest problems because it aggravates them and gets them to move, which allows diatomaceous earth to work better.
2. Apply diatomaceous earth powder where needed in your home, yard, carpets, car, etc. Rub the powder into the carpets with a broom. Use enough to finely cover the surface but not too much that it’s easy to breathe in a lot.
3. Let the powder sit for about four to 12 hours before vacuuming. It’s recommended that you repeat this process once a week for a total of three to four weeks. This process can be done every few years or as needed.

Risks and Side Effects

Is diatomaceous earth safe? Although it’s generally recognized as safe to use on the body or to consume, some people react to diatomaceous earth by experiencing irritation and other side effects.

It’s possible for diatomaceous earth to irritate the nose and nasal passages when you breathe it in. If consumed in large amounts, it can contribute to coughs and shortness of breath.

It also has the potential to irritate the skin and cause some mild irritation and dryness. If you have sensitive skin, eyes or nasal passages, it’s a good idea to monitor your symptoms and watch out for any strong reactions.

It’s also recommended that you keep diatomaceous earth away from babies and small children who might be more sensitive to diatomaceous earth’s effects and can react to it by experiencing irritations.

As far as long-term exposure goes, in animal studies generally no health effects have been observed even after applying diatomaceous earth to animals’ skin five times per week for several weeks. In a rat study, researchers fed rats high doses of diatomaceous earth for six months and found no evidence of reproductive or developmental effects.

That said, there’s some evidence suggesting that inhaling a very small amount of crystalline silicon over time (the kind used in small quantities in some diatomaceous earth products, especially pesticides) might contribute to silicosis, chronic bronchitis, and other lung and respiratory problems in a small percentage of cases. However, the risk seems low considering the vast majority of diatomaceous earth used in products for human consumption is amorphous, not crystalline.

Impact on the Environment

Wondering if garden-safe diatomaceous earth can harm animals or contribute to environmental pollution? Evidence shows this is very unlikely and that diatomaceous earth is actually nontoxic to mammals, fish and aquatic invertebrates.

It’s commonly encountered by birds and other wildlife in nature but has been found to be harmless to birds, fish and other wildlife in numerous studies.

In fact, silica is naturally plentiful in the ocean, and seawater contains vast amounts of diatomaceous earth. The skeletons of many types of sea life and marine organisms are actually made using silica, and therefore it seems to pose no major risks to most species.

As far as plants go, diatomaceous earth can actually be beneficial since it’s used as a growing medium in potted plants. It’s sold as a soil additive and helps soil retain water and nutrients, while allowing for more oxygen circulation and killing off parasites.

It also helps preserve foods naturally (such as grains or legumes, which can grow mold) and helps replenish soil so more plants and food can be grown for livestock and human consumption.

Final Thoughts

• Diatomaceous earth is an organic product made up of fossilized remains of tiny, aquatic organisms called diatoms.
• Diatomaceous earth benefits include detoxifying the body; purifying liquids; parasite control; killing insects and other harmful substances in your home; improving joint, bone and ligament health; and cleaning and protecting skin, nails and teeth.
• Diatomaceous earth has been used for years as a safer pesticide option. Today, there are over 150 pesticide-related products registered for use both indoors and outdoors that contain DE.
• Diatomaceous earth is available in two different grades: food-grade (meant to taken internally by humans) and non-food-grade (used in industrial practices).
• Granulated diatomaceous earth, milled or micronized diatomaceous earth, and calcined diatomaceous earth are all available.

The post What Is Diatomaceous Earth? Benefits for Health & Home appeared first on Dr. Axe.

Do you eat enough high-fiber foods? If not, you may want to consider a daily fiber supplement. Many people turn to fiber supplements for constipation.

There are also hopes that if you take fiber supplements weight loss may result. Does fiber help you lose belly fat? Yes, studies indicate that fiber, especially soluble fiber, may to help to reduce belly fat.

So how much fiber per day are you even suppose to eat? According to the Academy of Nutrition and Dietetics, the recommended daily amount of fiber is about 14 grams for every 1,000 calories — or about 25 grams for women and 38 grams for men. In the U.S., a 2022 study showed that the mean dietary fiber intake is 17 grams per day with only 5 percent of the population meeting adequate intake levels. That means 95 percent of Americans do not get enough fiber.

Of course, the best way to obtain fiber is to consume it through a healthy fiber diet, particularly rich in vegetables, fruits, beans and nuts. However, many people struggle with meeting daily fiber goals. This is when a natural fiber supplement may be a healthy addition to your daily routine.

What is the best fiber supplement? That answer varies depending upon whom you ask, but there are definitely some options that are better than others — and a natural fiber supplement free of harmful ingredients is definitely a smarter choice.

Types of Fiber Supplements

Fiber supplements come in many shapes and sizes. You can opt for an insoluble fiber supplement or soluble fiber supplement. What’s the difference? Insoluble fiber increases stool bulk, while also helping balance intestinal pH levels. This variety of fiber promotes regular bowel movements and helps ward off constipation. Insoluble fiber does not dissolve in water and does not ferment with bacteria in the colon.

Soluble fiber, on the other hand, does dissolve in water, and it forms a gel-like material that can help lower blood cholesterol and glucose levels.

You may be wondering about some mainstream or conventional fiber supplements. For example, is Benefiber or Metamucil better? The Metamucil fiber supplement contains psyllium husk (a natural fiber source), but it also contains questionable ingredients, such as artificial orange flavor, yellow 6 and aspartame. Yellow 6 is a food dye that contains benzidine, a human and animal carcinogen permitted in low, presumably safe levels in food dyes.

The main ingredient in Benefiber® is wheat dextrin, a natural soluble fiber. In addition to wheat dextrin, Benefiber orange also contains citric acid, natural orange flavor, potassium citrate, aspartame, gum acacia, acesulfame potassium, maltodextrin, lactose (milk), triglycerides, sucrose acetate isobutyrate (adds a trivial amount of sugar), modified cornstarch, Yellow 6 and Red 40.

You can choose a fiber powder supplement, which is taken with a liquid like water. This powdered variety can also be added to things like oatmeal, yogurt, applesauce or homemade muffins. Fiber supplement pills or chewable tablets are other options that can be convenient, especially if you’re looking to take them on the go or while traveling,

Fiber supplements generally contain “functional fiber.” Functional fiber can either be naturally sourced, or it can be created in a lab. Natural fiber sources that are used include lignin (a compound found in plant cells), cellulose (a sugar found in plant cells), pectin (a sugar found in fruits and berries) and psyllium husk (the only supplemental fiber shown to help lower LDL “bad” cholesterol). Examples of manufactured fibers include polydextrose, polyols (also called sugar alcohols) and maltodextrins.

Health Benefits

The benefits of a high-fiber diet include:

• Healthy bowel movements and reduced likelihood of constipation or diarrhea.
• Decreased risk of hemorrhoids, small pouches in the colon (diverticular disease) and colorectal cancer.
• Lower cholesterol levels, specifically from soluble fiber.
• Potentially reduced blood pressure and inflammation.
• Blood sugar control by slowing the absorption of sugar. Insoluble fiber may also reduce the risk of developing type 2 diabetes.
• Helps healthy weight goals since fiber makes you feel more full which then makes you more likely to eat less and stay satisfied longer.
• Generally shown to extended the length of life by reducing the risk of death due to heart disease and all cancers.

How to Choose the Best Fiber Supplement for You

What is the best fiber supplement to take?

The best fiber supplement depends upon your particular health goals and health concerns.

What is the best fiber supplement for weight loss?

Glucomannan, also known as konjac fiber, may be the best choice for weight loss, according to some research, but studies to date have been mixed.

What is the best fiber supplement for constipation?

Both soluble and insoluble fiber supplements can improve constipation. Psyllium husk powder is a soluble fiber and prebiotic so that’s one option. Another option is an insoluble fiber like ground flaxseeds.

What is the best fiber supplement for diarrhea?

If you’re struggling with a case of diarrhea, soluble fiber supplements are usually most helpful since they absorb water and increase stool mass.

What is the best fiber supplement for IBS?

Opt for a fiber supplement with insoluble fiber. According to a scientific article published in the International Journal of Molecular Medicine, “Fiber supplementation, particularly psyllium, is both safe and effective in improving IBS symptoms globally.”

What is the best fiber supplement for diverticulosis?

Psyllium is again often recommended for patients with diverticulosis.

What is the best keto fiber supplement?

Of course, the best fiber supplement for keto dieters has to be a sugar-free, low-carb fiber supplement. Some options include acacia fiber, ground flaxseed or a psyllium fiber supplement.

Dosage Recommendations

Read product labels carefully, and do not exceed recommended daily doses of a dietary fiber supplement unless directed otherwise by your health care provider. Daily fiber dosages are typically based on age. If you are unsure about your ideal daily fiber dosage, talk to your doctor for more information or if you have any questions.

When starting a fiber supplement, start slowly by adding between two and three grams more fiber each day to allow your body time to adjust. Take supplements with a large glass of water, and make sure you stay hydrated throughout the day.

When should you take a fiber supplement?

Fiber supplements can decrease the absorption of other medications so it’s typically advised that you take fiber supplements at least two hours apart from when you take other medications. If taking fiber for weight loss, it’s commonly recommended to take it before meals.

Safety, Risks and Side Effects

Is too much fiber bad? It is possible to take in too much fiber via your diet and/or supplements. Fiber supplement side effects (also signs of too much fiber in general) can include bloating, gas, constipation, cramping and/or diarrhea.

It’s also possible to experience a decrease in appetite or early satiety. Symptoms like bloating and gas can occur with the introduction of a fiber increase and then get better with time.

Other negative effects of excess fiber intake, especially over 70 grams per day, can include reduced absorption of key micronutrients like calcium, magnesium, zinc and iron. It’s also rare yet possible to experience an intestinal blockage if too much fiber is consumed with not enough fluids.

If you have diabetes, it’s important to know that fiber supplements can decrease blood sugar levels, which may require an adjustment in your insulin or other medications.

Check with your pediatrician before using a fiber supplement for kids. Also check with your health care provider before using fiber supplements if you are pregnant, nursing, have a medical condition (especially intestinal problems, such as a history of a bowel blockage or Crohn’s disease) and/or are currently taking medication.

The post How to Choose the Best Fiber Supplement for Constipation, Weight Loss & More appeared first on Dr. Axe.

If you’re interested in anti-aging supplements that claim to help slow the onset of disease, then look no further than those that boost levels of the coenzyme called NAD.

What are NAD+ supplements used for? They’re used mostly for helping slow down negative effects of aging, such as chronic disease development, muscle loss and fatigue.

As we get older, our NAD levels naturally decline, which is linked with various health problems. Research suggests that in our 20s, levels in our brain tissue start to drop. By our 40s, levels in our skin are on a decline.

More research in humans is still needed to confirm if, and how exactly, an NAD supplement works to help promote cellular health in older adults. Based on the evidence available right now, which is mostly from mice and yeast studies, this supplement seems to help reverse mitochondrial decay, repair DNA, and supports healing of brain tissue, blood vessels and more.

What Is NAD?

What does NAD mean? It stands for nicotinamide adenine dinucleotide, a type of coenzyme found in humans, animals, yeast and basically all living things. Coenzymes are needed in the body to allow other enzymes to work.

A basic definition of nicotinamide adenine dinucleotide is a cofactor found in all living cells. It’s involved in energy metabolism and a number of bodily processes that allow life to be possible. According to a 2020 study, NAD+ can directly and indirectly influence many key cellular functions, including metabolic pathways, DNA repair, chromatin remodeling, cellular senescence and immune cell function.

NAD+ is made up of two nucleotides, the building blocks for nucleic acids, which form DNA.

Studies have linked the use of an NAD supplement with healthy aging benefits such as:

• Improved energy, mental clarity and alertness, due to its positive effects of cellular processes that support cognitive function
• Improved memory and help treating Alzheimer’s disease and dementia
• Enhanced athletic performance and muscle function
• Better protection against certain cardiovascular problems
• Reduced symptoms associated with chronic fatigue syndrome
• Protection against vision loss and signs of skin aging
• Regulation of circadian rhythms and appetite

What’s the difference between NAD and NAD+?

What is NAD+, and how is its function different than that of NAD’s? The difference all comes down to the charge of these coenzymes.

NAD+ is written with a superscript + sign because of the positive charge on one of its nitrogen atoms. It is the oxidized form of NAD.

It’s considered “an oxidizing agent” because it accepts electrons from other molecules. Although they are different chemically, these terms are mostly used interchangeably when discussing their health benefits.

Another term you may come across is NADH, which stands for nicotinamide adenine dinucleotide (NAD) + hydrogen (H). This is also used interchangeably with NAD+ for the most part.

Both are nicotinamide adenine dinucleotides that function as either hydride donors or hydride acceptors. The difference between these two is that that NADH becomes NAD+ after it donates an electron to another molecule.

NAD Precursors

Precursors are molecules used in chemical reactions inside the body to create other compounds. There are a number of precursors of NAD+ that result in higher levels when you consume enough of them.

Our body synthesizes NAD+ from five different precursors which can be obtained through diet:

• Nicotinamide riboside (NR)
• Nicotinamide mononucleotide (NMN)
• Nicotinic acid (NA)
• Nicotinamide (NAM)
• Tryptophan

Some of the most important precursors for increasing NAD levels are various forms of vitamin B3: nicotinic acid (niacin), NAM and NR. Meanwhile, NR is considered by some experts to be the most efficient precursor to NAD+.

One study found that one single dose of NR could increase NAD+ levels in humans 2.7-fold. Other forms of vitamin B3 that seem to be less effective for boosting levels are nicotinic acid and nicotinamide.

How Your Body Uses NAD

Nicotinamide adenine dinucleotide is described as a “helping molecule” because it binds to other enzymes and causes reactions in the body that have positive outcomes on your health.

Other factors that make this coenzyme so important for healthy aging include its effects on sirtuin “anti-aging” proteins, mitochondrial activity, and involvement in regulating oxidative stress (a cause of many chronic diseases) and circadian rhythms (our “internal clocks”).

According to an article published in Scientific America, “A prominent theory of aging holds that decaying of mitochondria is a key driver of aging.”

As mitochondria lose some of their power, this seems to contribute to diseases and symptoms tied to aging, including heart failure, cognitive decline/neurodegeneration and fatigue.

Mitochondria are specialized structures found in cells. They participate in many cellular processes, including helping to extract the energy that is stored in nutrients and transforming it into a form of energy that can power the body’s cells.

A study in mice found that increased NAD+ levels could restore mitochondrial function. NAD+ has a key role in mitochondrial function because it is the main coenzyme responsible for the delivery of the electrons that are extracted from food to the electron transport chain for ATP production.

It is therefore as important for cellular energy as ATP itself. 

NAD+ and Sirtuins

A group of proteins that are linked with anti-aging effects, called sirtuins, rely on NAD+ to function properly. Sirtuins have been found to play a role in regulating cellular and mitochondrial health.

Some animal studies show that they play a role in maintaining the length of telomeres, which is linked to longevity.

In studies conducted using yeast, activation of sirtuin proteins has been shown to help expand life span, although we still don’t know exactly how this carries over to humans.

Another enzyme with potential anti-aging effects is called poly (ADP-Ribose) polymerases (PARPs), which some studies shown NAD+ can also help activate.

Benefits

Molecules that can be taken in supplement form to increase NAD levels in the body are referred to by some as “NAD boosters.”

Studies conducted over the past six decades suggest that the following are some of the many benefits associated with taking an NAD supplement:

1. Can Help Restore Mitochondrial Function

According to a 2021 Molecular Metabolism study, for NAD+ depletion associated with aging-related neurodegenerative disorders, NAD supplements, treatment with NAD+ precursors or sirtuin activators may help restore mitochondrial function.

2. May Help Repair Blood Vessels

NAD supplementation may aid in repair and growth of aged blood vessels. There’s also some evidence it can help manage heart disease risk factors like high blood pressure and high cholesterol.

Essentially, some NAD+ precursors — nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) — have the potential to be vasoprotective. That means they can act to alleviate or prevent conditions or diseases that affect the blood vessels. One study demonstrated that these precursors presented an effective vasoprotective mechanism to maintain healthy endothelial cells.

3. May Improve Muscle Function

A 2020 study with patients who had a systemic NAD+ deficiency were administered an increasing dose of NAD+-booster niacin (a vitamin B3 form of 750–1,000 mg/day) for 10 months.

As expected, blood NAD+ levels increased in all subjects, up to 8-fold, while muscle NAD+ of patients reached the level of their controls. Muscle strength and mitochondrial biogenesis increased in all subjects. Niacin turns out to be an efficient NAD+ booster for treating mitochondrial myopathy.

4. Potentially Helps Repair Cells and Damaged DNA

Some studies have found evidence that NAD+ precursor supplementation leads to an increase in DNA damage repair. NAD+ is broken down into two component parts, nicotinamide and ADP-ribose, which combine with proteins to repair cells.

A 2022 study noted that NAD+ helped regulate various aspects of DNA integrity, damage repair and gene expression.

5. May Help Improve Cognitive Function

Several studies conducted on mice have found that mice treated with NAD+ precursors experienced improvements in cognitive function, learning and memory. Findings have led researchers to believe that NAD supplement may help protect against cognitive decline/Alzheimer’s disease.

The 2021 Molecular Metabolism study above also found that NAD supplementation can enhance neuronal function, which can improve cognitive function.

6. May Help Prevent Age-Related Weight Gain

A 2012 study showed that when mice fed a high-fat diet were given an NAD supplement, they gained 60 percent less weight than they did on the same diets without the supplement. One reason this may be true is that nicotinamide adenine dinucleotide helps regulate production of stress- and appetite-related hormones, thanks to its effects on circadian rhythms.

Types and Dosage Recommendations

According to a 2022 Frontiers in Nutrition study, healthy volunteers received 250 mg/day of the NAD precursor NMN for 12 weeks and were about to tolerate it safely. NAD+ blood levels were significantly increased.

The precursor nicotinamide riboside (NR), also called niagen, is available in tablet or capsule form. A typical dosage of NR supplements is about 200 to 350 milligrams, taken once or twice daily. In studies, doses of 100, 300 and 1,000 milligrams of NR daily have been shown to have positive effects and produce dose-dependent increases in blood levels of NAD+.

Doctors will sometimes prescribe higher doses of NAD therapy for patients in the form of intramuscular (IM) or intravenous (IV) NAD injections. This type of treatment may be used to manage symptoms of Parkinson’s disease, dementia or depression, for example.

Other Ways to Increase Levels

Humans get NAD+ from their diets, specifically from eating protein-rich foods (foods made up of amino acids). Your diet can provide you with not only amino acids and vitamin B3, but also other precursors of this coenzyme, including tryptophan and nicotinamide mononucleotide (or NMN).

Here’s how to increase NAD levels naturally:

• Consume cow’s milk, yeast and beer, which research shows all contain small amounts of NAD precursors
• Consume high-protein foods
• Consider trying the keto diet to increase ketone levels, which may increase NAD levels, according to studies
• Consider using the herbal supplement yohimbe
• Exercise regularly
• Incorporate intermittent fasting into your routine
• Avoid high alcohol intake

Precautions and Side Effects

NAD supplement options are generally well-tolerated and don’t seem to pose much risk for side effects when used for durations of about 12 to 24 weeks. Certain side effects are still possible, however, and may include nausea, fatigue, headaches, diarrhea, stomach discomfort and indigestion.

Final Thoughts

• What is NAD? It stands for nicotinamide adenine dinucleotide, which is a coenzyme found in cells of all living beings.
• NAD supplement treatments have gained attention recently as potential anti-aging compounds.
• Nicotinamide riboside (NR) seems to be the most important precursor of nicotinamide adenine dinucleotide that helps increase levels. NR is an alternative form of vitamin B3 that can be taken as a supplement.
• Here’s how to increase levels naturally: Consume cow’s milk, yeast and beer (in moderation); eat foods with protein and B vitamins; fast; exercise regularly; avoid high alcohol consumption.

The post NAD Supplement Benefits & Ways to Increase Levels Naturally appeared first on Dr. Axe.

Let’s face it: Amino acids are crucial to pretty much every aspect of health. These compounds are the building blocks of proteins, which make up our skin, hair and muscles and perform a variety of functions in the body. When it comes to health, though, some amino acids, like L-carnitine and glycine, stand out from the rest.

Found only in small amounts in certain foods like beef, fish and chicken, it’s safe to say that many of us aren’t getting enough L-carnitine in our diets. Fortunately, it’s also available in capsule, liquid or injection form to help supply a quick and concentrated dose of carnitine.

This superstar supplement has been shown to do everything from enhance athletic performance to bring fat burning to the next level. Here’s what you need to know about this important amino acid and what it can do for you.

What Is L-Carnitine?

Carnitine is a type of amino acid that benefits energy levels by transporting fatty acids into the mitochondria where they can be burned up and used as fuel. For this reason, many take carnitine as a weight loss supplement to help bump up fat burning.

Carnitine occurs in two forms, or isomers: L-carnitine and D-carnitine.

L-carnitine is the active form that plays a role in energy metabolism and production. It is produced within the body, but it can also be taken as a supplement or found in many different protein foods as well.

In supplement form, it’s available as a capsule, liquid or even injectable.

A deficiency in carnitine can be caused by an inadequate intake, excess loss through diarrhea or dialysis, liver disorders, the use of certain medications, and some genetic disorders.

Additionally, because it is primarily found in animal products, vegans and vegetarians are at a higher risk of deficiency.

Although many people take L-carnitine as a way to speed up weight loss and fat-burning, carnitine benefits include enhancing brain function, preventing muscle damage, regulating blood sugar and increasing endurance as well.

Different Types

There are several different forms of carnitine available. Here are a few of the most common types:

• Acetyl-L-carnitine: This type of carnitine is thought to benefit brain health and memory, as shown in animal studies, and has been processed so that it’s able to easily pass the blood-brain barrier.
• D-carnitine: Also known as the inactive form of carnitine, supplementing with this form can actually cause a carnitine deficiency by blocking the absorption of other active forms, according research on rats.
• L-carnitine L-tartrate: This type is often found in sports supplements, thanks to its ability to reduce muscle soreness and boost physical performance.
• Propionyl-L-carnitine: This form helps increase levels of nitric oxide in the body, which dilates the blood vessels to promote better blood flow.
• L-carnitine fumarate: Preliminary research suggests that this type of carnitine could help support bone health to protect against age-related bone loss.

Benefits

1. Increases Endurance

Because L-carnitine plays a central role in energy production, many use it for bodybuilding and athletic performance as a way to enhance endurance and boost energy levels.

In one study out of Turkey published in the Journal of Strength and Conditioning Research, giving professional soccer players three to four grams of L-carnitine before exercise was found to prolong the time it took to reach exhaustion.

Similarly, an animal study out of India published in the journal Wilderness & Environmental Medicine showed that giving rats L-carnitine improved exercise endurance.

For this reason, supplementing with this amino acid may especially benefit endurance athletes, such as long-distance runners, swimmers or cyclists.

2. May Enhance Weight Loss

Many people look to L-carnitine as a way to help shed unwanted pounds and lose weight fast. When combined with diet and exercise, some studies have found that supplementing with it can, in fact, be an effective way to enhance weight loss.

One analysis of research out of Iran looked at the results of nine studies and found that supplementing with carnitine led to a significantly greater amount of weight loss as well as a larger drop in body mass index compared to a control group.

However, L-carnitine weight loss results may vary, and other studies have turned up mixed results.

In a study out of Australia published in the International Journal of Sports Nutrition and Exercise Metabolism, for instance, 36 obese women took either L-carnitine or a placebo and completed eight weeks of aerobic training. At the end of the study, researchers concluded that L-carnitine had no impact on either total body mass or fat mass.

Then, a 2020 systematic review and meta-analysis of 37 randomized, controlled clinical trials found that “l-carnitine supplementation provides a modest reducing effect on body weight, BMI and fat mass, especially among adults with overweight/obesity.”

While L-carnitine may work for some people, it shouldn’t be considered a quick fix. Pair it with regular exercise and a healthy diet to see maximum results.

3. Prevents Muscle Damage

Besides increasing endurance and amping up weight loss, this amino acid also makes a useful supplement for athletes looking to prevent and protect against muscle damage.

In one 2014 study published in the Asian Journal of Sports Medicine, 21 male athletes were given either L-carnitine or a placebo daily for two weeks prior to an athletic test. Compared to the control group, those who took L-carnitine were found to have lower levels of certain markers that indicate muscle damage.

Furthermore, research in 2018 “demonstrated that l-carnitine alleviates muscle injury and reduces markers of cellular damage and free radical formation accompanied by attenuation of muscle soreness,” while a 2020 study revealed that “L-carnitine supplementation ameliorated muscle damage only in resistance training groups and untrained population.”

Updated research in 2023 relayed the following information:

4. Helps Amp Up Fat-Burning

Besides increasing weight loss, this amino acid also helps kick up fat-burning as well.

In one study conducted in Germany, overweight participants received a regular diet, either with or without the addition of L-carnitine. After 10 days, L-carnitine was found to significantly increase the breakdown of fat.

Another study published in the Journal of Physiology showed that increasing the amount of carnitine in the muscles helped prevent fat gain by increasing fat burning and energy expenditure during physical activity.

5. Could Boost Brain Function

L-carnitine isn’t just good for your body — it’s good for your mind as well. In fact, promising research has found that it may positively impact brain function and cognition.

One study conducted by the University of Catania in Italy and published in the American Journal of Clinical Nutrition looked at the effects of daily L-carnitine supplementation on mental and physical fatigue in elderly participants over 100 years old. Not only was it found to reduce total fat mass and increase muscle mass, but it also helped decrease fatigue and improve cognitive function.

Other studies have even found that acetyl-L-carnitine, another form of L-carnitine, could help reverse cognitive decline and improve memory in patients with Alzheimer‘s disease.

A 2020 update did caution, however:

Based on the currently available evidences, the role of ALC [acetyl-L-carnitine] in AD and other cognitive disorders is still under debate. Future multicenter double-blind, randomized, placebo-controlled trials in a large and homogeneous sample of patients should focus on higher doses and more prolonged treatment. Longitudinal studies with multidimensional assessments and a wide range of outcome measures are also needed before a systematic application of ALC in clinical practice.

6. Regulates Blood Sugar

Some promising research has shown that carnitine supplementation could aid in maintaining normal blood sugar levels and fighting insulin resistance.

Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells, where it can be used as fuel. Too much insulin can lead to insulin resistance, decreasing its effectiveness and resulting in high blood sugar.

A study out of Rome published in the Journal of the American College of Nutrition showed that infusing people who had diabetes with L-carnitine improved insulin sensitivity and increased the uptake of sugar from the bloodstream.

Another small study in 2010 conducted at Sapienza University’s Department of Clinical Medicine in Rome found that combining L-carnitine with caloric restriction helped reduce insulin resistance and increase sensitivity.

Risks and Side Effects

When used as directed, carnitine can be safe and effective with minimal risk of side effects. Common L-carnitine side effects that may occur for some include stomach pain, nausea, vomiting and diarrhea.

L-carnitine may increase the risk of seizures in those with epilepsy. If you’ve had a seizure before, you should not take carnitine.

Additionally, carnitine may worsen symptoms of hypothyroidism. If you have an underactive thyroid, you should consult with your doctor before taking this amino acid.

When starting carnitine, as with any supplement, it’s best to start with a low dose and increase slowly to assess tolerance. If you experience any negative side effects, be sure to report to your doctor to determine if supplementation is right for you.

Finally, keep in mind that carnitine may enhance fat loss and weight loss for some people, but it should be used in combination with a healthy diet and active lifestyle to see the most results.

Food Sources

Animal products are the best natural sources of L-carnitine, with foods like grass-fed beef packing in the highest amount per serving. It can also be found in small amounts in some sources like vegetables and grains.

Here are the foods that contain the most L-carnitine per serving, according to the National Institutes of Health:

• Beef steak, cooked, 3 ounces: 42–122 milligrams
• Ground beef, cooked, 3 ounces: 65–74 milligrams
• Whole milk, 1 cup: 8 milligrams
• Codfish, cooked, 3 ounces: 3–5 milligrams
• Chicken breast, cooked, 3 ounces: 2–4 milligrams
• Ice cream, 1/2 cup: 3 milligrams
• Cheddar cheese, 2 ounces: 2 milligrams
• Whole wheat bread, 2 slices: 0.2 milligram
• Asparagus, cooked, 1/2 cup: 0.1 milligram

Supplements and Dosage

Although carnitine can be found naturally in plenty of food sources, it’s also available in supplement form as well.

The first step is deciding what form to use and when to take your supplement. It can be found in L-carnitine liquid, capsule and injectable forms for a quick and convenient way to boost your carnitine levels.

For oral L-carnitine, be sure to take it with meals to maximize its effectiveness.

The standard L-carnitine dosage is 500–2,000 milligrams daily. Based on most current research available, a dose of up to two grams per day can be used safely and effectively with minimal side effects.

The dosage may vary by the type of L-carnitine supplement, however. Acetyl-L-carnitine, for example, can be used in doses up to 2,500 milligrams per day while the dose for L-carnitine L-tartrate, a form typically used to enhance athletic performance, can range all the way up to 4,000 milligrams.

Keep in mind that when adding any supplement into your routine, you should always start with a low dose and work your way up to ensure you’re able to tolerate it without adverse side effects.

Related: L-Glutamine Benefits Leaky Gut & Metabolism

Uses and Recipes

Most people use L-carnitine to help boost weight loss and increase fat burning. However, there are many other potential reasons you may want to add carnitine into your diet.

It can help correct deficiencies, boost brain function, prevent muscle damage, increase endurance and enhance athletic performance.

It can also be incredibly useful for vegans and vegetarians who may have a limited intake of carnitine-rich foods. Taking a supplement can be an easy way to help meet your needs for this crucial amino acid.

If you’re looking for some ways to increase your carnitine intake without the use of a supplement, including a few servings of carnitine-rich foods can help. Here are some recipes that are high in carnitine for you to try out:

• Steak Fajitas
• Garlic Baked Chicken
• Seared Grass-Fed Steak
• Savory Baked Fish

Final Thoughts

• What is L-carnitine? Carnitine is an amino acid that works by transporting fatty acids to the mitochondria where they can be broken down into fuel.
• This amino acid is produced in the body and is also found in small amounts in certain types of food, like animal products.
• Although safe in moderation, potential carnitine side effects include stomach pain, nausea, vomiting and diarrhea.
• When paired with a healthy lifestyle and nutritious diet, taking carnitine could offer a variety of health benefits.
• In fact, studies show that L-carnitine helps benefit endurance, enhance weight loss, prevent muscle damage, amp up fat-burning, boost brain function and regulate blood sugar.

The post L-Carnitine Benefits Endurance, Fat Burning and Brain Function appeared first on Dr. Axe.

Enzymes are substances made of protein that help stimulate chemical reactions. One of these enzymes crucial to human health is called lipase.

What is lipase exactly? Lipase is one of our most vital digestive enzymes released mainly by the pancreas into the small intestine to help the body process and absorb fats.

By breaking down and helping the body to absorb fat, it does so much more for the body than you would expect. For instance, it can naturally help major digestive disorders like celiac disease and serious health conditions like cystic fibrosis.

Lipase is often taken in combination with the two other vital enzymes: protease and amylase. While lipase breaks down fats, protease processes proteins and amylase takes care of carbohydrates. When all of these enzymes are at the proper level in your body, your digestion and overall health can really be optimal.

Testing can be done to figure out where your enzyme levels should be. If you suffer from digestive trouble when you consume fatty foods, then a lipase deficiency could be to blame.

Keep reading to learn how lipase is utilized by your body and how it can help you or someone you love overcome some pretty serious health concerns.

What Is Lipase?

Lipase is an enzyme that splits fats so the intestines can absorb them. It hydrolyzes fats like triglycerides into their component fatty acid and glycerol molecules. It is found in the blood, gastric juices, pancreatic secretions, intestinal juices and adipose tissues.

Your body uses triglycerides for energy, and you do need some triglycerides for good health. However, high triglyceride levels can raise your risk for heart disease and can also be a sign of metabolic syndrome. That’s just one of the reasons why it’s so important to have lipase doing its job!

What is considered a healthy lipase level varies greatly. Some labs say up to 85 U/L is healthy while others believe up to 160 U/L is a healthy lipase level.

Lipase Test

In order to find out your lipase level, you will need to have a lipase blood test. Make sure to fast for eight hours prior to the test. Your health care provider may also ask you to stop taking medicines that may affect the test, including pain medications like codeine, morphine, indomethacin, birth control pills, thiazide diuretics, cholinergic drugs and others.

Similar to amylase testing, lipase testing is often conducted to check for diseases of the pancreas, most commonly acute pancreatitis. Lipase testing can help diagnose pancreas issues because it shows up in the blood when the pancreas is damaged.

This test may also be done for familial lipoprotein lipase deficiency.

“Normal” levels can vary between laboratories. However, normal results are usually between 0 to 160 units per liter. Test results are usually available within 12 hours.

If you find out that you have elevated lipase levels, it could be due to:

• Bowel obstruction
• Cancer of the pancreas
• Celiac disease
• Duodenal ulcer
• Infection or swelling of the pancreas

In acute pancreatitis, lipase levels are frequently very high, often five to 10 times higher than the upper limit of normal. Lipase concentrations typically rise within four to eight hours of an acute pancreatic attack and remain elevated for up to seven to 14 days.

Health Benefits

Lipase is absolutely key to proper fat digestion, which affects so many bodily functions as well as health conditions. Most people do not need additional lipase.

However, if you have any of the following health conditions, then having more of this enzyme might likely be helpful.

1. Help for IBS

Supplements containing lipase and other pancreatic enzymes can help reduce bloating, gas and fullness following a meal, especially one high in fat. These symptoms are commonly associated with digestive troubles like irritable bowel syndrome (IBS).

Research has also shown that some patients with irritable bowel syndrome may have exocrine pancreatic insufficiency, which is the inability to properly digest food due to a lack of digestive enzymes made by the pancreas.

A 2010 study looked at the prevalence of exocrine pancreatic insufficiency in diarrhea-predominant IBS patients and found that insufficiency was detected in at least 6.1 percent of patients studied. The study points toward pancreatic enzyme therapy as a way to reduce unpleasant symptoms like diarrhea and abdominal pain for IBS sufferers who have underlying pancreatic insufficiency.

2. Cystic Fibrosis

Cystic fibrosis (CF) is an inherited disorder that disrupts normal functions of epithelial cells, the cells that line the passageways of many of our most important organs — including the lungs, respiratory system, liver, kidneys, skin and reproductive system.

People with cystic fibrosis produce abnormally thick, sticky mucus and often have nutritional deficiencies because mucus blocks pancreatic enzymes from getting to the intestines. Taking pancreatic enzymes, including lipase, can help the body of a CF sufferer to better absorb much-needed nutrition and energy from food.

3. Celiac Disease

Celiac disease is a type of autoimmune disease characterized by an inflammatory response to gluten that damages tissue within the small intestine. The small intestine is the tube-shaped organ between the stomach and large intestine, where a high percentage of nutrients are usually absorbed — however, in people with celiac disease, this process stops working right.

Symptoms of celiac disease can include abdominal pain, bloating, weight loss and fatigue.

First and foremost, it’s crucial to follow a completely gluten-free diet by avoiding all products containing wheat, barley or rye. In addition, pancreatic enzymes, including lipase, have been shown to help treat celiac disease.

In a double-blind, randomized study of children with celiac disease, the children who received pancreatic enzyme therapy (including lipase) had a modest weight gain compared to those who received placebo. The weight gain happened during the first month, and the study concludes that pancreatic enzymes seem to be especially helpful during the first 30 days after diagnosis.

This finding is helpful and significant since kids and adults with celiac disease often experience diarrhea, weight loss, abdominal pain, bloating, fatigue or painful skin rashes. In fact, about half of all people diagnosed with celiac disease experience weight loss.

4. Gallbladder Issues

The gallbladder is a little pear-shaped pouch tucked behind the lobes of the liver. Its main job is to store ]\ the cholesterol-rich bile that’s secreted by the liver, and this bile helps your body digest fatty foods with the help of lipase.

If you have gallbladder issues or don’t have a gallbladder at all, then a supplement containing lipase can be very helpful. 

Lipase is absolutely key to proper fat digestion and absorption. If you have had your gallbladder removed already, you might find that you have trouble digesting certain foods, especially fatty foods.

Lipase enzymes can be an excellent natural gallbladder treatments since they help improve fat digestion and the use of bile.

5. Healthy Cholesterol Levels and Cardiovascular Health

Since lipase helps the body digest fats, a deficiency can lead to higher, unhealthy levels of cholesterol and triglycerides, which in turn can directly contribute to cardiovascular issues. People who are deficient in lipase tend to have high levels of cholesterol and fat in their blood.

When triglyceride levels near 1,000 mg/dL, individuals can develop pancreatitis (a serious inflammation of the pancreas) in addition to heart disease. High triglyceride levels are also linked with obesity, type 2 diabetes and metabolic syndrome.

6. Boost Nutrient Absorption

Having sufficient lipase levels helps your body properly absorb vitamins and minerals from the foods you eat. It’s not just important to eat the right foods — it’s also extremely important to have the right balance of enzymes to process these healthy foods!

Pancreatic enzyme replacement therapy is currently the mainstay of treatment for nutrient malabsorption.

7. Weight Loss

Research has shown that lipase could be complementary to weight loss since it breaks down fat that is in the body. In fact, scientists were able to manipulate lipase and triple its power by flipping on a molecular “switch” that turns the enzyme on and off. They actually succeeded in making lipase enzymes work three times harder, increasing fat digestion from 15 percent to 45 percent of the time.

This scientific discovery published in the Journal of the American Chemical Society could really help people struggling with obesity and serious related health problems, like heart issues and diabetes. Additionally, knowing about and being able to manipulate this enzymatic “ignition switch” seems like it will work for all enzymes.

If scientists are able to figure out how to turn enzymes on and off, then there could potentially be a way to help treat all kinds of health conditions involving enzymatic activity.

Foods and Supplements

Studies have shown there are foods that contain lipase, including:

• avocado
• walnuts
• pine nuts
• coconuts
• lupini beans
• lentils
• chickpeas
• mung beans
• oats
• eggplant

When it comes to raw nuts, seeds and beans, it’s best to soak and sprout them before consumption because they naturally contain enzyme inhibitors, which can block enzyme function.

Lipase supplements are available at your nearest health store or online. I recommend a full-spectrum enzyme blend. They can be derived from animal or plant sources.

Lipase is often commonly available in supplement form along with other enzymes, like protease and amylase.

Vegan enzyme supplements are also readily available. In most cases, the lipase in these products are is derived from Aspergillus niger. This is a fungus-based, fermented product rather than ox or hog bile, which is the usual extract used for lipase supplements.

Dosing can vary depending on the supplement you choose. Speak with your doctor about the right dosage for your specific health concern.

Standard lipase dosage for adults is 6,000 LU (Lipase Activity Units) or one to two capsules three times per day 30 minutes before meals on an empty stomach.

For digestion problems due to a disorder of the pancreas (pancreatic insufficiency) that is associated with cystic fibrosis, a typical dose for an adult is 4,500 units per kilogram of lipase per day. It’s best to start off with a low dose and gradually increase until there is a benefit, but do not take more than the recommended dose without checking with your health care provider.

You should not give enzymes to children under the age of 12 unless under a doctor’s supervision.

Risks, Side Effects, Drug Interactions

Lipase is a safe supplement for most people. Minor side effects can include nausea, cramping and diarrhea.

If you are pregnant or breastfeeding, speak with your doctor before taking any enzyme supplement. If you have cystic fibrosis, high doses of lipase might make some of your symptoms worse.

If you are currently taking Orlistat or digestive enzymes, then you should not use lipase without first talking to your health care provider. Orlistat (Xenical or Alli) is a medication used to treat obesity that blocks the ability of lipase to break down fats so taking Orlistat interferes with the activity of lipase supplements.

If you are taking other digestive enzymes, like papain, pepsin, betaine HCL and hydrochloric acid, they can destroy lipase enzymes. To prevent this from happening, you can look for enteric-coated lipase enzyme products, which are protected against destruction by stomach acid.

As always, talk with your health care provider before taking any enzyme supplement if you have any ongoing health concerns or are taking any other medications or supplements.

Final Thoughts

• Lipase not only helps your body properly break down both healthy and unhealthy fats, it also helps your body absorb vital nutrients from the foods that you eat.
• You can eat all of the healthy foods in the world, but having proper levels of vital enzymes like lipase will ensure those smart choices ultimately benefit your health.
• You don’t want to have too little lipase, but you also don’t want to have too much. If you have a feeling that your levels are not where they should be, a simple blood test can give you the answer.
• Lipase has been shown to be helpful for so many common as well as serious health concerns, including but not limited to indigestion, cystic fibrosis, celiac disease and irritable bowel syndrome.
• It can also make major positive contributions to the health of your gallbladder and heart.

The post Lipase: The Digestive Enzyme that Helps Fight Major Diseases appeared first on Dr. Axe.

The most well-known of red yeast rice benefits is by far its potential to lower cholesterol. Many people with high cholesterol turn to red yeast rice supplements to avoid the dangers of statins. These cholesterol-lowering drugs known as statins have been linked with some really concerning side effects, including memory loss, liver damage, muscle pain, high blood sugar, and even development of type 2 diabetes.

Scientific studies have demonstrated that supplementing with red yeast rice can lower overall as well as LDL cholesterol, aka “bad cholesterol.” According to Traditional Chinese Medicine, benefits of red yeast rice also include improvements in circulation and digestion.

Let’s take a look at the possible benefits of red yeast rice supplements as well as the controversy surrounding this natural over-the-counter remedy.

What Is Red Yeast Rice?

Red yeast rice is created by fermenting a type of yeast called Monascus purpureus with rice. Once the rice is combined with the fermenting yeast, the resulting red yeast rice is bright reddish purple in color. Red yeast rice extract is used to make a red yeast rice supplement.

It contains the naturally occurring chemical monacolins, which block the production of cholesterol. One of these monacolins sometimes found in red yeast rice supplements, called monacolin K, has been controversial because this chemical is said to be an active statin-like compound with the same chemical makeup as popularly prescribed statins like lovastatin and mevinolin. This is a concern because we know the potential dangers of statins include muscle pain and weakness, neuropathy, heart failure, dizziness, cognitive impairment, cancer, pancreatic rot and depression.

Experts aren’t clear on whether red yeast rice successfully lowers cholesterol because it contains monacolins or because of its naturally occurring plant compounds like phytosterols and isoflavones as well as its unsaturated fatty acid content.

In 1998, the U.S. Food and Drug Administration (FDA) began to regulate manufactures of red yeast rice supplements and said that supplements containing monacolin K are considered drugs rather than dietary supplements. Since that time, the FDA has taken legal action against companies making red yeast rice supplements with greater than trace amounts of monacolin K.

The FDA states that while red yeast rice products that have considerable amounts of monacolin K may effectively lower blood cholesterol levels, blood glucose levels and blood pressure — along with lowering the risk of heart problems and death in people with metabolic syndrome — these products are considered to be unapproved new drugs and cannot be sold legally in the U.S.

What about red yeast rice products that contain very little monacolin K? The FDA states that “it’s unknown if these products are effective in reducing cholesterol levels or improving other areas of health.”

Benefits

1. Help for High Cholesterol

When cholesterol lowering foods don’t make enough of an impact, cholesterol lowering supplements can be investigated. Red yeast rice supplements are most often taken to naturally lower hyperlipidemia or high cholesterol. The red yeast (Monascus purpureus) used to make red yeast rice has been shown to stop the action of an enzyme in the human body that helps form cholesterol. There have been many studies showing the positive effects of red yeast rice extract on cholesterol.

A 2019 study stated that “the extract of red yeast rice is the most effective cholesterol-lowering nutraceutical on the market.” The effectiveness of red yeast rice for lowering cholesterol is directly related to the amount of monacolin K with the extract (up to 10 mg/day). Consuming red yeast rice with monacolin K daily basis reduced low-density lipoprotein (LDL) or “bad” cholesterol plasma levels between 15 percent and 25 percent within 6 to 8 weeks.

Meanwhile, the same study determined that a daily consumption of between 3 and 10 mg monacolin K only had minimal associated risks, with no additional cardiovascular risk factors.

A 2010 study published in the American Journal of Cardiology examined the effects of red yeast rice supplementation on patients who could not tolerate conventional statin drugs. The results for the 25 patients treated with red yeast rice for at least four weeks or more were pretty impressive. On average, for the people taking red yeast rice who could not tolerate statins, their total cholesterol decreased by 13 percent, LDL cholesterol went down by 19 percent and the red yeast rice was generally well-tolerated.

Another study published in the European Journal of Cardiovascular Prevention and Rehabilitation evaluated the effects of red yeast rice (also called Went rice) on 79 patients with high cholesterol between 23 and 65 years of age. These patients took either 600 milligrams of red yeast rice or a placebo two times per day for a total of eight weeks. The study results revealed that the subjects who took the red yeast rice showed “significantly greater reduction” in LDL (“bad”) cholesterol levels as well as total cholesterol.

2. Fewer Muscle Fatigue Symptoms

One of the main complaints with statin users is muscle fatigue. In fact, it’s estimated that between 1o percent to 15 percent of statin users experience skeletal muscle issues. A 2017 study investigated the effects of 60 patients with abnormally high cholesterol levels and with low to moderate cardiovascular risk taking either simvastatin or red yeast rice.

After four weeks of taking either the statin or the red yeast rice, the subjects who took the simvastatin had a significantly higher muscle fatigue score compared to the red yeast rice group, who experienced no significant changes in muscle health. Even though both groups had decreases in their cholesterol, the researchers noted that the statin takers engaged in less physical activity. Overall, this study concludes that red yeast rice worked just as well for subjects as the statin but with less fatigue.

3. Possible Obesity Aid

A 2015 study published in the Journal of Medicinal Food looked at how effective red yeast rice is in the treatment of obesity and high cholesterol, which are two common health concerns that often occur together.

The researchers separated animal subjects into five groups: normal diet, high-fat diet with no treatment, and three high-fat diet groups given either one gram per kilogram a day of red yeast rice for eight weeks, one gram per kilogram a day of red yeast rice for 12 weeks or 2.5 grams per kilogram daily for eight weeks.

What did the researchers find? The supplementation with red yeast rice actually prevented weight again and also improved the atherogenic index of subjects. The atherogenic index of plasma provides information about cholesterol ratios in the body, and it is used asa marker to predict the risk of atherosclerosis and coronary heart disease. The conclusion of the study: “These findings suggest that red yeast rice has therapeutic potential in treating obesity and hyperlipidemia.”

4. Reduction in Biomarkers of Oxidative Stress

In 2017, results were published for a double-blind, placebo-controlled, randomized trial that involved 50 patients with metabolic syndrome  and the effects of a supplement containing both red yeast rice and olive extract. Metabolic syndrome is a health disorder that involves having a combination of three or more of the following health issues: abdominal obesity, hypertension, high blood sugar, elevated triglyceride levels or low HDL (“good”) cholesterol.

This trial found that supplementing with red yeast rice and olive extract greatly decreased lipoprotein-associated phospholipase A2 (Lp-PLA2) as well as oxidized low-density lipoprotein (OxLDL). This is significant since Lp-PLA2 and OxLDL are biomarkers of oxidative damage or stress, which plays a major role in disease formation. In this case, reduction of these two markers have been associated with a lower risk of heart disease in people with metabolic syndrome.

5. Improvement in Insulin Sensitivity

A study published in the World Journal of Cardiology in 2012 demonstrated that red yeast rice extract may also help with healthy maintenance of normal blood sugar levels. This study specifically looked at the effects of a supplement containing berberine, red yeast rice and policosanol compared to a placebo on insulin resistance in people with metabolic syndrome.

After 18 weeks, the group who took the supplement containing red yeast rice had a significant decrease in insulin resistance as well as both LDL and overall cholesterol.

How to Use & Dosage Recommendations

Red yeast rice supplements are extremely easy to find at your local health store or online. Any red yeast rice supplement should be taken with food. It is also best taken with coenzyme Q10 (at least 90–120 milligrams daily) to prevent deficiency in CoQ10.

What about the best red yeast rice dosage? Most studies have used a standardized extract of 600 milligrams taken two to four each day — so that can be 1,200 milligrams twice a day, which is equivalent to 600 milligrams four times per day or 2,400 milligrams per day. At least one study has shown that elderly individuals who took 1,200 milligrams (1.2 grams) of red yeast rice every day for eight weeks did not have any major side effects.

The amount of monacolins in red yeast rice supplements can differ since manufacturers can use various yeast strains and fermentation processes. Some research has shown that the amount of monacolin in red yeast rice supplements ranged more than 60-fold, from 0.09 to 5.48 mg per 1,200 mg of red yeast rice.

History

Red yeast rice is also sometimes referred to as several other names, including red yeast rice, Went rice, red fermented rice, red rice koji, akakoji, red kojic rice, red koji rice or anka.”Koji” in Japanese means “grain or bean overgrown with a mold culture.” Red yeast rice has been used in Traditional Chinese Medicine for over a thousand years to address health concerns related to poor circulation and poor digestion.

In Asia as well as Chinese communities in North America, powdered red yeast rice is used to color a variety of consumable products, including tofu, meat, fish, cheese, vinegar and pastries. Can you taste the red yeast rice? It’s said that adding red yeast rice to foods provides a subtle yet enjoyable flavor.

Red yeast rice can also be found in some alcoholic drinks, such as Korean rice wines and Japanese sakes. As you might expect, adding red yeast rice to the beverages results in a reddish tint.

In Asia, naturally occurring red yeast rice is commonly consumed on a regular basis. It is estimated that people in Asia are eating somewhere between 14 to 55 grams of red yeast rice each day.

Risks and Side Effects

Anyone under the age of 20 should not use red yeast rice supplements. You should also avoid red yeast rice if you have an allergy or sensitivity to rice, red yeast or members of the Monascaceae (yeast) family.

Research has shown that red yeast rice side effects (often mistakenly searched for as “red rice yeast side effects”) are typically mild. Side effects of red yeast rice can include headache, upset stomach, heartburn, gas or dizziness. Muscle aches and weakness are also possible, especially if the red yeast rice supplement contains high levels of monacolin, and can result in a rare yet serious condition called rhabdomyolysis. If you experience muscle aches and weakness, discontinue use of red yeast rice and contact your healthcare professional.

Red yeast rice supplements should not be taken while breastfeeding, pregnant or trying to become pregnant. It’s also recommended to avoid red yeast rice if you have kidney disease, liver disease, thyroid issues, musculoskeletal disorders or if you have a higher risk of cancer. You should also avoid red yeast rice if you have any kind of serious infection or physical condition, have had an organ transplant, or if you consume more than two alcoholic beverages per day.

It is recommended to avoid taking red yeast rice if you are already taking any of the these medications already:

• Statins or other cholesterol drugs
• Serzone (an antidepressant)
• Antifungal drugs
• Immune system suppressing drugs, such as cyclosporine
• The antibiotics erythromycin and clarithromycin (Biaxin)
• Protease inhibitors used to treat HIV

It’s a good idea to take a red yeast rice supplement under the supervision of a health care professional, especially if you are being treated for any health concerns or are currently taking any medication.

Final Thoughts

• Studies indicate that red yeast rice can benefit some major health concerns, especially high cholesterol.
• For those people taking a statin, ask your healthcare professional what they think of taking a red yeast rice supplement instead. Some physicians are known to be willing to have their patients try a scientifically researched supplement like red yeast rice.
• If you have high cholesterol, it’s also crucial to focus on your diet and exercise. If you do decide to try red yeast rice, make sure it is from a reputable source, ideally one that has strict standards for evaluating the supplements it sells to customers like you.

The post Red Yeast Rice: The Truth Behind This Controversial Cholesterol-Lowering Supplement appeared first on Dr. Axe.

Vitamins and minerals play a vital role in supporting the body’s energy production and overall vitality. These essential nutrients are involved in various metabolic processes, helping convert carbohydrates, fats and proteins into usable energy. From B vitamins that aid in energy metabolism to minerals that facilitate oxygen transport and cellular function, understanding the role of vitamins for energy can empower us to make informed choices for optimal health and well-being.

Top 12 Vitamins for Energy

There are several vitamins that play a crucial role in boosting energy levels. Here are some of the top minerals and vitamins for energy and how they contribute to everyday energy production.

1. Vitamin B12

Vitamin B12 is involved in the formation of red blood cells and the maintenance of nerve cells, both of which are essential for energy production. It also helps convert food into glucose, which the body uses for energy, and allows for neurotransmitter signaling that makes your muscles contract throughout the day.

The top vitamin B12 foods include animal products, such as grass-fed beef, lamb, wild salmon, eggs, feta cheese, cottage cheese and beef liver.

2. Vitamin B6

Vitamin B6 is necessary for the metabolism of carbohydrates, proteins and fats. It helps convert stored nutrients into usable energy and supports the production of neurotransmitters that regulate mood and energy levels.

The best vitamin B6 foods for energy include turkey breast, chicken breast, grass-fed beef, tuna, organ meats, avocado, pinto beans and sunflower seeds.

3. Vitamin C

Vitamin C is an antioxidant that plays a role in energy production by facilitating the absorption of iron, which is necessary for the transport of oxygen throughout the body. It also supports the synthesis of carnitine, a compound that helps convert fat into energy, and it boosts immune function, making you less likely to experience common respiratory infections like the common cold.

Citrus fruits, strawberries, kiwi, bell peppers and leafy green vegetables are among the top vitamin C foods for steady energy and healthy immune system function.

4. Iron

Iron is an essential mineral involved in energy production because it helps carry oxygen to the cells and is a key component of hemoglobin, a protein in red blood cells.

Iron-rich foods include liver, spirulina, grass-fed beef, chicken, black beans, eggs, pumpkin seeds, lentils and spinach.

5. Magnesium

Magnesium plays a crucial role in converting food into energy. It is involved in over 300 biochemical reactions in the body, including those related to energy metabolism.

The best foods high in magnesium are cooked spinach, amaranth and other whole grains, nuts and seeds, legumes, black beans, and dark chocolate.

6. Coenzyme Q10 (CoQ10)

CoQ10 is a vital nutrient involved in the production of adenosine triphosphate (ATP), which is the primary source of energy in cells. It also acts as an antioxidant that fights disease by canceling out free radical damage in the body.

Good food sources of CoQ10 include organ meats, fatty fish, nuts and seeds. It can also be taken in supplement form, with doses generally ranging from 100-200 milligrams daily.

7. Vitamin D

Vitamin D plays a role in energy production by supporting muscle function and reducing fatigue. It also helps regulate mood and overall well-being.

Sunlight is the primary source of vitamin D, and it can also be obtained from fatty fish, fortified dairy products and certain mushrooms. Vitamin D supplements can help you to avoid a deficiency when getting enough direct sunlight isn’t possible. Look for a vitamin D3 supplement from a reputable source.

8. Thiamine (Vitamin B1)

Thiamine plays a crucial role in energy metabolism by helping convert carbohydrates into usable energy. It assists in the production of ATP, which is the primary energy currency of cells, providing a sustainable source of energy for bodily functions and promoting overall energy levels.

Some of the best thiamine foods include nutritional yeast, seaweed, sunflower seeds, beans, legumes, macadamia nuts, asparagus and Brussels sprouts.

9. Riboflavin (Vitamin B2)

Riboflavin, or vitamin B2, is involved in the process of energy metabolism, helping the body convert carbohydrates, fats and proteins into usable energy. It also plays a crucial role in the production of ATP, the energy currency of cells, ultimately supporting the body’s energy production and overall vitality.

The best riboflavin foods for energy include beef liver, yogurt and other dairy products, spinach, almonds, quinoa, eggs, feta cheese, and lentils.

10. Niacin (Vitamin B3)

Like other B vitamins, niacin plays a role in the conversion of carbohydrates, proteins and fats into energy through energy metabolism. Niacin also helps the body produce ATP, the primary source of energy for cells, and it contributes to healthy cognitive function.

The top niacin foods include chicken, turkey, liver, tuna, wild salmon, grass-fed beef, green peas, brown rice, mushrooms and avocado.

11. Pantothenic Acid (Vitamin B5)

Pantothenic acid (or vitamin B5) is involved in energy production and the synthesis of various hormones and neurotransmitters. It’s also involved in nutrient absorption and the synthesis of coenzyme A, which is necessary for the production of ATP.

The top vitamin B5 foods include chicken liver, sunflower seeds, avocado, portobello mushrooms, wild salmon and lentils.

12. Zinc

Zinc is important for energy metabolism as it participates in various enzymatic reactions involved in the breakdown of carbohydrates, proteins and fats. It supports the conversion of food into energy and plays a role in maintaining optimal cellular energy production, helping boost overall energy levels and support metabolic processes in the body.

Foods high in zinc include lamb, grass-fed beef, chickpeas, cashews, pumpkin seeds, yogurt, eggs and turkey.

Other Natural Ways to Boost Energy

Aside from consuming foods rich in these vitamins for energy, there are various natural ways to boost energy levels. Here are some strategies to consider while also adding the minerals and vitamins for energy mentioned above into your diet:

1. Stay hydrated: Dehydration can lead to fatigue and decreased energy levels. Make sure to drink enough water throughout the day to maintain proper hydration.
2. Get regular exercise: Engaging in physical activity increases blood flow and oxygen circulation, providing a natural energy boost. Aim for at least 150 minutes of moderate-intensity exercise per week to improve energy levels.
3. Prioritize quality sleep: Lack of sleep can significantly impact energy levels. Establish a consistent sleep schedule, and aim for seven to nine hours of quality sleep each night. Consider taking natural sleep aids to reset your circadian rhythm.
4. Manage stress: Chronic stress can deplete energy reserves. Practice stress management techniques, such as meditation, deep breathing exercises, walking outdoors, yoga or engaging in hobbies that help you relax.
5. Eat a balanced diet: Consume a well-balanced diet that includes whole grains, lean proteins, fruits, vegetables and healthy fats. Avoid excessive consumption of sugary and processed foods, as they can lead to energy crashes.
6. Limit caffeine intake: While caffeine can provide a temporary energy boost, excessive consumption or reliance on it can disrupt sleep patterns and lead to energy crashes. Stick to one to two cups of coffee early in the day to boost energy while avoiding sleep disturbances.
7. Take short breaks: Incorporate short breaks throughout the day to rest and recharge. A brief walk, stretching or simply stepping away from your work can help rejuvenate your energy levels.
8. Practice mindfulness and deep breathing: Taking a few minutes to practice mindfulness or deep breathing exercises can help increase focus, reduce stress and improve overall energy levels.
9. Maintain a healthy weight: Excess weight can contribute to feelings of sluggishness and low energy. Maintain a healthy weight through a balanced diet and regular exercise.
10. Socialize and engage with others: Spending time with loved ones and pets, engaging in social activities, and participating in hobbies or interests can boost mood and energy levels.

Risks and Side Effects

Eating nutrient-rich foods full of minerals and vitamins for energy generally does not pose significant side effects. However, individual sensitivities or allergies to specific foods can cause adverse reactions in some people.

It’s also important to be mindful of portion sizes to ensure that you aren’t consuming too many calories throughout the day.

While nutrient supplements can be beneficial for energy, be aware of some potential side effects, which may include:

• Digestive issues: Certain supplements, such as high-dose B vitamins, can cause digestive discomfort, including nausea, stomach cramps or diarrhea.
• Sleep disturbances: Stimulant-based energy supplements, especially when consumed close to bedtime, can disrupt sleep patterns and lead to insomnia or poor sleep quality.
• Allergic reactions: Some individuals may be allergic or sensitive to certain ingredients in energy supplements, resulting in allergic reactions, such as rash, itching or swelling. If you experience any of these allergy symptoms, discontinue use of the supplement immediately.
• Interactions with medications: Some herbal or botanical supplements may interact with certain medications, so consult a health care professional before taking supplements if you are on prescription medications.

Read and follow the recommended dosage guidelines for supplements and vitamins for energy carefully, as excessive intake can increase the risk of side effects.

Conclusion

• Vitamins and minerals play a vital role in supporting the body’s energy production and overall vitality.
• By supporting metabolic processes such as converting carbohydrates, fats and proteins into usable energy, certain nutrients can boost energy levels while maintaining healthy body function.
• Some of the top supplements and vitamins for energy include vitamin B12, vitamin D, iron, vitamin C and more.

The post Top 12 Supplements & Vitamins for Energy appeared first on Dr. Axe.

Berberine comes from China and India, where it was first utilized thousands of years ago in Traditional Chinese Medicine and Ayurvedic medicine. What is berberine used for today? It’s been shown in studies to have many pharmacological effects, including antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering capabilities.

Extracts and supplements made from this compound, such as berberine HCL, are generally inexpensive, safe and well-known for their broad antibacterial activities. They may even be able to help naturally treat conditions without the use of antibiotics.

What Is Berberine?

Berberine (also known as berberine hydrochloride) is a natural isoquinoline alkaloid found in a wide variety of herbs, including goldenseal, barberry, goldthread, Oregon grape and tree turmeric.

Within these plants, the berberine alkaloid can be found in the stem, bark, roots and rhizomes (rootlike subterranean stems) of the plants. It has a deep yellow color — so much so that it has been used as a natural dye.

Berberine is found in a group of shrub plants called Berberis. It is also the main active component of two herbs that are popular in natural medicine: Coptidis Rhizoma and Phellodendri Chinensis Cortex.

In Traditional Chinese Medicine, these herbs have been used to naturally treat diabetes for centuries. This compound also has a long history of use for managing bacterial gastroenteritis, diarrhea and other digestive diseases.

Alkaloids are defined as a class of organic compounds of plant origin containing mostly basic nitrogen atoms. Consuming them can have pronounced physiological actions on humans, especially pertaining to cardiovascular and metabolic health.

A growing number of studies have uncovered evidence that berberine benefits can include protecting against:

• Metabolic syndrome
• Diabetes
• Gastrointestinal infections
• Heart disease
• High cholesterol
• Hypertension (high blood pressure)
• Immune challenges
• Joint problems
• Low bone density
• Weight control
• Possibly depression and cognitive decline
• Potentially formation of cancer cells

Why is this? It’s due to the molecule structures berberine possesses. Its molecular formula is C20H18NO4, and like other protoberberine alkaloids — such as jatrorrhizine — it can do wonders for health.

Health Benefits

1. Potential Diabetes Treatment

In one study, berberine was found to help lower blood glucose. This can help prevent and treat type II diabetes and its complications, including diabetic cardiovascular disease and diabetic neuropathy.

It’s also been shown to have positive effects on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome.

One of the most impressive studies compared taking 500 milligrams of the compound two to three times daily for three months to taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing it as a “potent oral hypoglycemic agent.”

Additional studies have also indicated that berberine improves glucose uptake and lipid metabolism disorders. For example, a study published in Evidence-Based Complementary and Alternative Medicine demonstrated that berberine can improve insulin sensitivity by adjusting adipokine secretion.

Thanks to its effects on insulin sensitivity, this compound may also help prevent kidney damage, according to some studies.

2. May Help Lower High Cholesterol and High Blood Pressure

There’s evidence that berberine may help lower high LDL, total cholesterol and high blood pressure levels.

A study published in the journal Metabolism showed that berberine reduced serum cholesterol along with triglyceride levels in type 2 diabetic patients. It seems to work by inhibiting PCSK9, which, as research from Harvard Medical School notes, helps lower cholesterol.

A separate study found that the combined administration of red yeast rice — well-known for its ability to naturally lower cholesterol — and berberine may provide a broader range of cholesterol protection with a lower risk of serious adverse effects compared to prescription statin therapy.

In animal studies, berberine has been shown to decrease abnormally high concentrations of fats and lipids in the blood by promoting the excretion of cholesterol from the liver and inhibiting the intestinal absorption of cholesterol.

Because it can lower blood sugar, improve LDL cholesterol and triglyceride levels, reduce testosterone levels, and lower waist-to-hip ratio, it offers benefits for women with polycystic ovary syndrome as well.

It can also improves blood pressure levels and circulation among people with metabolic syndrome when consumed with a healthy diet high in antioxidants or supplements such as folic acid, coenzyme Q10 and astaxanthin.

3. May Help Support Weight Loss

Berberine is one of few compounds that is capable of activating adenosine monophosphate-activated protein kinase (or AMPK). AMPK is an enzyme inside the human body’s cells, which is often called a “metabolic master switch” since it plays a crucial role in regulating metabolism.

AMPK activation boosts fat burning in the mitochondria, which is why studies have demonstrated that berberine may help stop fat accumulation in the human body and protect against metabolic syndrome.

In one study published in Phytomedicine, obese adults were given 500 milligrams of berberine orally three times per day for a total of 12 weeks. The efficacy and safety of the treatment was determined by measurements of body weight, comprehensive metabolic panel, blood lipid and hormone levels, expression levels of inflammatory factors, complete blood count and electrocardiograph.

Overall, this study displayed that berberine is a potent lipid-lowering compound with a moderate weight loss effect.

4. Potential Protection Against Cognitive Decline

Studies have evaluated the therapeutic potential of berberine against neurodegenerative diseases like Alzheimer’s disease, Parkinson’s disease and trauma-induced neurodegeneration. While more research is warranted, one study revealed that there are multiple positive effects of berberine — some of which enhance neuroprotective factors/pathways and others that counteract neurodegeneration.

Animal studies have also shown that it may help fight depression. There’s evidence that berberine possesses protective central nervous system activities, particularly the ability to inhibit monoamine oxidase-A, an enzyme involved in the degradation of norepinephrine and serotonin, that has mood-lifting effects.

5. Can Help Manage SIBO

Patients who suffer from small intestine bacterial overgrowth (SIBO) symptoms have excessive bacteria in their small intestines. Present conventional treatment of SIBO is limited to oral antibiotics with inconsistent success.

The objective of one study published in Global Advances in Health and Medicine was to determine the remission rate of SIBO using an antibiotic versus an herbal remedy. It found that the herbal treatment, which included berberine, worked just as well as antibiotic treatment and was equally safe.

6. Supports Heart Health

Part of berberine’s positive effect on heart health likely stems from the compound’s ability to help keep blood sugar levels and obesity in check, both of which can raise the risk of coronary heart disease.

It also stimulates the release of nitric oxide, a signaling molecule that relaxes the arteries, increases blood flow, lowers blood pressure and protects against arteriosclerosis.

In research published in the World Journal of Cardiology, people who took berberine had better heart function and were better able to exercise than those who took a placebo.

The cardiovascular effects of berberine also suggest its possible clinical usefulness in the treatment of arrhythmias and heart failure.

7. May Improve Lung Health

Research suggests that berberine benefits lung function due to its anti-inflammatory effects. This alkaloid has even been shown to reduce the effect of cigarette smoke-induced acute lung inflammation.

In one study published in the journal Inflammation, mice were exposed to cigarette smoke to cause acute lung injury and were then given 50 mg/kg of berberine intragastrically. Upon examination of lung tissues, it was found that cigarette smoke caused inflammation of the lung’s alveoli along with cellular edema or abnormal fluid retention.

However, pretreatment with berberine significantly lessened lung inflammation and ameliorated cigarette smoke-induced acute lung injury through its anti-inflammatory activity.

8. May Protect the Liver

Is berberine good for the liver? Although more research is needed to confirm it can defend against liver diseases, early research suggests that berberine supports the liver by decreasing blood sugar, insulin resistance and triglycerides, which are markers of liver damage in people with diabetes and viruses like hepatitis.

It may also offer support for people with fatty liver disease. Studies have found that berberine exerts anti-hyperglycemic and anti-dyslipidemic effects, meaning it improves glucolipid metabolism, which can help address root causes of fatty liver disease.

9. Potentially Has Anti-Cancer Effects

There is increasing research on the regulation of cancer cell metabolism by berberine hydrochloride. That’s because berberine may help induce cancer cell death.

Its anticancer activity, specifically inhibiting growth and proliferation of cancer cells, makes it likely to become a natural component of the nanoparticulate delivery systems used for cancer berberine therapy. For example, berberine induced apoptosis of human tongue cancer cells in research conducted at China Medical University.

Supplement Uses and Dosage

Berberine can be found in supplement form, most commonly as berberine HCL, online or in most health food stores.

Be careful not to confuse berberine with piperine (black pepper extract), berberrubine (a metabolite) or berberol (a brand name mixture of tree turmeric and milk thistle).

Since berberine has a short half-life, you generally need to take this supplement in divided doses (such as three times a day) to keep stable levels in your blood.

Many studies use dosages of 900 to 1,500 milligrams per day. It’s most commonly recommended to take 500 milligrams three times per day for a total of 1,500 milligrams per day.

It should be taken with a meal, or shortly after, to take advantage of the blood glucose and lipid spike that comes with eating a meal. High doses taken acutely may cause stomach upset, cramping and/or diarrhea, which is another good reason to take berberine in multiple doses throughout the day.

You can work with a natural health care practitioner to determine the dose that works best for you.

Some people also apply berberine directly to the skin to treat burns and to the eye to treat bacterial infections, like trachoma, that frequently causes blindness. It has been shown to be effective against a wide range of bacteria, protozoa and fungi that can affect the skin.

Risks, Side Effects and Interactions

What are side effects of berberine? If you have a medical condition or are on any medications, including antibiotics, then it is recommended that you speak to your doctor before taking it.

This is especially important if you currently take blood sugar-lowering medications.

Since it can lower blood sugar, diabetics who are controlling their blood sugar with insulin or other medications must use caution when using this supplement to avoid dangerously low blood sugar levels. People with low blood pressure should also be careful when using it since it can naturally lower blood pressure.

Pregnant and nursing women should not take berberine.

Is berberine safe to take long term? It’s best to speak with a doctor if you plan to supplement with it for more than 12 weeks.

Overall, this alkaloid has an outstanding safety profile. The main side effects are related to digestion and are minor, as there are some reports of cramping, diarrhea, flatulence, constipation and stomach pain.

Again, by sticking with recommended smaller dosages — spread out through your day and after meals — these possible minor negative berberine side effects can be avoided all together.

Final Thoughts

• Popular in traditional Chinese and Ayurvedic medicine treatments, berberine is a natural alkaloid found in a wide variety of herbs.
• It’s proven to possess antibacterial, antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering effects.
• Berberine benefits include potentially treating diabetes, lowering high cholesterol, combating obesity, protecting against neurological diseases, treating SIBO, supporting heart health and boosting lung health.
• It also shows potential for cancer inhibition, digestive issues, osteoporosis, burns, bacterial infections and even depression, though further research is needed.
• Berberine side effects are rare when moderate doses are taken, but it can lower blood sugar and blood pressure, so those who take medications must use caution when using this supplement.

The post Berberine Benefits for Diabetes & Digestive Problems appeared first on Dr. Axe.

If you’re someone who works out regularly, enjoys strength training or even competes athletically, then a supplement that decreases fatigue and speeds up exercise recovery probably sounds pretty appealing. One such supplement that is growing in popularity among s bodybuilders and athletes is turkesterone, a type of natural steroid compound that is linked improved strength, fat burning, muscle building and energy.

What Is Turkesterone?

What is turkesterone made from? Turkesterone is a concentrated type of ecdysteroid (also called a phytoecdysteroid), a compound that is naturally found in some insects and plants.

Ecdysteroids have anabolic and adaptogenic effects, so they’re isolated and used to make supplements that are taken for purposes such as to boost muscle growth and athletic performance.

What foods contain turkesterone? While some ecdysteroids are found in foods like spinach, quinoa and yams, turkesterone is not abundant in any common foods.

Instead, it naturally occurs in thistle-like plants, most of which grow in Central Asia, such as places like Siberia, Asia, Bulgaria and Kazakhstan. Plants that it’s commonly extracted from include those called leuzea or maral root and Ajuga turkestanica.

Compared to other types of ecdysteroid supplements, such as ecdysterone, studies suggest that turkesterone seems to be a bit more potent, especially in regard to its anabolic (muscle-building) effects. It’s also pricier than ecdysterone, which is why some people prefer to use ecdysterone in its place.

Is turkesterone a steroid? Ecdysteroids are naturally occurring steroids that have a similar chemical structure to androgens, including the “male reproductive hormone” testosterone (although women produce some testosterone, too). This means they can have some of the same effects as testosterone when it comes to promoting muscle growth.

Some studies suggest that turkesterone supplementation may help with maintenance of healthy/normal testosterone levels. However, taking a turkesterone supplement is not the same thing as taking synthetic/anabolic steroids or testosterone, since it doesn’t bind to the same androgen receptors in the body.

Turkesterone is not considered to be an artificial hormone, and it’s not used for hormone replacement therapy like some other hormone medications are.

Benefits

When it comes to putting on lean muscle mass and building strength, how good is turkesterone? Here’s what research tells us about its potential benefits:

1. May Help You Put on Muscle Mass

There’s evidence that turkesterone can help increase muscle growth and one’s muscle-to-fat ratio, thereby improving body composition. It may also have some anti-obesity and metabolic-boosting effects, according to certain animal studies.

It seems to do this by lowering lipid absorption, possibly shifting glucose metabolism and fighting insulin resistance, and supporting muscle synthesis in several ways, such as by boosting uptake of the amino acid leucine in muscle cells.

2. May Enhance Exercise Performance

Ecdysteroids can increase ATP synthesis, which helps power muscles, improve endurance and prevent feelings of fatigue. This can translate to more intense workouts and help with building strength and stamina.

There’s lots of anecdotal evidence from users of edystreoids that they help improve one’s ability to lift more and recovery more easily after tough workouts.

3. Can Assist in Muscle/Exercise Recovery

Studies show that turkesterone can help repair muscle fibers that have been broken down after exercise and increase glycogen concentrations in muscles, which can help remove lactic acid and support workout recovery.

Additionally, it’s thought to help maintain a positive nitrogen balance, which facilitates muscle growth.

4. Has Adaptogenic (Stress-Fighting) Effects

Turkesterone is considered an adaptogen, much like ashwagandha or rhodiola. It supports mental health by helping the body cope with stress and fatigue.

Some find that it improves sleep and reduces anxiety, brain fog, feelings of “burnout” and low motivation, which can be a symptom of depression.

Mechanisms of action are thought to include its ability to support neurotransmitter production and assist in gut health, which helps promote a healthy “gut-brain connection.”

It may also help fight inflammation, boost antioxidant status, and improve digestion and immune function, as immunity is compromised when someone is under a lot of stressed and fatigued.

Risks and Side Effects

Turkesterone and other ecdysteroids are thought to be safer overall than anabolic steroids, mostly because they don’t bind to androgen receptors, which can cause side effects. This means they are unlikely to cause any serious steroidal side effects, such as changes in appetite, mood, libido, hair growth, skin health or sleep.

That said, there are potential turkesterone side effects to be aware of, which can include nausea, upset stomach, lightheadedness and other digestive issues. To avoid these side effects, don’t take it on an empty stomach, and always follow dosage recommendations.

Is it legal to use ecdysteroids such as turkesterone? Yes, you can purchase this product in stores and online, sometimes it listed as ajuga turkestanica extract. It won’t show up on a drug test and is legally used by some athletes and bodybuilders.

In the U.S., ecdysteroids are currently not banned or treated like anabolic/artificial steroids, however some are on the World Anti-Doping Agency (WADA) 2021 “Monitoring Program List.” This means WADA intends to gather more information about these substance to determine if they should be prohibited by competitive athletes or not in the future.

How to Use/Dosage

A general recommendation is to begin taking a turkesterone supplement in dosages of 500 milligrams per day, typically in two divided doses. This amount should be taken for eight to 12 weeks (about two to three months) initially, before taking a break.

Because it shouldn’t cause dependence, most people can usually take turkesterone on and off for long periods of time, unlike other steroid drugs. It has the advantage over anabolic steroids of not requiring post cycle therapy, which is used to help balance hormones.

When purchasing turkesterone supplements (or ajuga turkestanica extract), be sure to check the yield amount of the active ingredient. This ensures you’re taking a potent and pure product.

Look for capsules or extracts containing about 95% turkesterone. As of 2021, turkesterone is an expensive supplement to produce and purchase, but manufactures believe that in the coming years technological advances should allow for the price to come down.

Final Thoughts

• Turkesterone is a type of phytoecdysteroid that is derived from some thistle plants that are native to Central Asia.
• Some people add a turkesterone supplement to their workout routine for potential benefits including boosting muscle mass, strength, power and exercise recovery.
• It may also have mental-health-boosting effects, including for your mood, sleep and energy.
• Turkesterone side effects are rare and mild but can include nausea if you take it on an empty stomach. A standard dosage recommendation is 500 mg/day divided into two doses, taken with a meal.

The post What Is Turkesterone? Benefits of This Muscle-Building Supplement appeared first on Dr. Axe.

When it comes to improving memory and learning, recent research suggests that alpha GPC may be extremely beneficial. That’s because A-GPC works to deliver choline to the brain, stimulating an important neurotransmitter that promotes cognitive health.

Studies suggest that alpha GPC is one of the best nootropic brain supplements on the market. It’s a brain-boosting molecule that has proven to be safe and well tolerated by elderly patients who are looking to improve symptoms of dementia as well as young athletes who are hoping to boost their physical endurance and power.

Similar to the brain-boosting benefits of phosphatidylserine, a-GPC serves as a natural treatment for Alzheimer’s disease and can work to slow down age-related cognitive decline.

What Is Alpha GPC?

Alpha GPC, or alpha glycerylphosphoryl choline, is a molecule that serves as a source of choline. It’s a fatty acid found in soy lecithin and other plants, and it’s used to make supplements for cognitive health and improved muscle strength.

Alpha GPC, which is also referred to as choline alfoscerate, is valued for its ability to deliver choline to the brain and help the body to produce the neurotransmitter acetylcholine, which is responsible for many of choline’s health benefits. Acetylcholine is involved in learning and memory, plus it’s known to be one of the most important neurotransmitters for muscle contraction.

A-GPC is able to cross the blood-brain-barrier, unlike choline bitartrate, another popular choline supplement on the market. This is what enables its promising effects on the brain and why it’s used for the treatment of dementia disorders, including Alzheimer’s disease.

Benefits

1. Improves Memory Impairment

Alpha GPC is used to improve memory, learning and thinking skills. It does this by increasing acetylcholine in the brain, a chemical that plays an important role in memory and learning functions. Researchers indicate that alpha GPC shows promise in improving cognitive symptoms related to Alzheimer’s disease and dementia.

A 2003 double-blind randomized, placebo-controlled trial published in Clinical Therapeutics assessed the efficacy and tolerability of alpha GPC in the treatment of cognitive impairment due to mild-to-moderate Alzheimer’s. Patients were treated with 400-milligram capsules of a-GPC or placebo capsules three times daily for 180 days. All patients were assessed at the beginning of the trial, after 90 days of treatment and at the end of the trial after 180 days.

In the alpha GPC group, all assessed parameters, including the Alzheimer’s Disease Assessment Scale for cognition and behavior, and the Mini-Mental State Examination, consistently improved after 90 and 180 days of treatment, whereas in the placebo group they remained unchanged or worsened.

Researchers concluded that a-GPC is clinically useful and well-tolerated in the treatment of the cognitive symptoms of dementia disorders, and has potential as an Alzheimer’s natural treatment.

2. Boosts Learning and Focus

There’s plenty of research supporting alpha GPC’s benefits for people with cognitive impairments, but what about its efficacy in people who don’t suffer from dementia? Studies show that alpha GPC can boost focus, memory and learning in young, healthy adults, too.

The American Journal of Clinical Nutrition published a cohort study involving dementia-free participants found that higher choline intake was related to better cognitive performance. Areas of cognition that were assessed include verbal memory, visual memory, verbal learning and executive function.

And a study published in the Journal of the International Society of Sports Nutrition showed that alpha GPC supplementation was beneficial for certain physical and mental performance tasks when used by young adults. Serial Subtraction Test scores were 18 percent faster in those receiving 400 milligrams of a-GPC compared to those receiving 200 milligrams of caffeine. Plus, the group consuming caffeine had significantly higher scores for jitteriness compared to those in the alpha GPC group.

3. Improves Athletic Performance

Studies support the ergogenic properties of alpha GPC. For this reason, athletes are becoming more and more interested in a-GPC for its potential ability to improve stamina, power output and muscle strength. Supplementing with a-GPC is known to help improve physical strength, encourage the building of lean muscle mass and shorten recovery time after workouts.

Studies suggest that alpha GPC elevates human growth hormone, which plays a role in cell regeneration, growth and maintaining healthy human tissue. Growth hormone is known for its ability to improve physical capacity and exercise performance.

There have been a number of studies assessing the efficacy of alpha GPC on physical endurance and power. A 2008 randomized, placebo-controlled, crossover study involving seven men with resistance training experience indicates that a-GPC does indeed affect growth hormone levels. Participants in the experimental group with given 600 milligrams of alpha GPC 90 minutes prior to resistance exercise.

Researchers found that compared to baseline, peak growth hormone levels increased 44-fold after alpha GPC use, compared to 2.6-fold after using the placebo. A-GPC use also increased physical force, with peak bench press force being 14 percent greater compared to placebo.

Beyond increasing muscle strength and physical force, growth hormone is also known to enhance weight loss, strengthen bones, boost mood and improve sleep quality.

4. Improves Recovery from Stroke

Early research suggests that a-GPC may be beneficial for patients after they have suffered from a stroke or a transient ischemic attack (called a “mini stroke”). This is due to alpha GPC’s ability to work as a neuroprotective agent and support neuroplasticity through nerve growth factor receptors.

In a 1994 study, researchers in Italy found that alpha GPC improves the cognitive recovery of patients with acute stroke or mini-stroke. After suffering from a stroke, patients received an injection of 1,000 milligrams of alpha GPC for 28 days, and then 400 milligrams three times a day by mouth for the following 5 months.

Researchers reported that at the end of the trial, 71 percent of patients displayed no cognitive decline or forgetfulness. Also, patient scores for the Mini Mental State Test improved significantly. In addition to these findings, there was a low percentage of adverse events after using alpha GPC and researchers confirmed its excellent tolerability.

5. May Benefit Epilepsy Patients

A 2017 animal study published in Brain Research sought to evaluate the effect of alpha GPC treatment on cognitive impairment following an epileptic seizure. Researchers found that when rats were injected with a-GPC three weeks after induced seizures, the compound improved cognitive function and increased neurogenesis, which is the growth of nervous tissue.

This study suggests that alpha GPC may be useful for patients with epilepsy because of its neuroprotective effects, and it can potentially ameliorate seizure-induced cognitive impairment and neuronal injury.

Alpha GPC and Choline

Choline is an essential micronutrient that’s needed for many body processes, especially brain function. It’s needed for the proper functioning of the key neurotransmitter acetylcholine, which acts as an anti-aging neurotransmitter and helps our nerves to communicate.

Although the body makes a small amount of choline on its own, we must obtain the nutrient from food sources. Some foods high in choline include beef liver, salmon, chickpeas, eggs and chicken breast. However, some reports show that the choline found in food sources isn’t properly absorbed by the body, which is why some people suffer from a choline deficiency. This is because choline is processed partially in the liver and people with liver dysfunction won’t be able to absorb it.

That’s where alpha GPC supplements come into play. Some experts recommend using choline supplements like a-GPC to boost brain function and help retain memory. It’s believed that alpha GPC, and CDP choline, is the most beneficial for the body because they closely mimic the way that choline is found naturally in foods. Like choline that’s naturally absorbed by the foods we eat, alpha GPC is known for its ability to cross the blood-brain-barrier when it is ingested, helping the body to convert the choline into the very important neurotransmitter acetylcholine.

Alpha GPC is a potent type of choline. A 1,000-milligram dose of a-GPC is equivalent to about 400 milligrams of dietary choline. Or, in other words, alpha GPC is about 40 percent choline by weight.

A-GPC vs. CDP Choline

CDP choline, which is also known as cytidine diphosphocholine and citicoline, is a compound that’s made up of choline and cytidine. CDP choline is known for its ability to help transport dopamine in the brain. Like alpha GPC, citicoline is valued for its ability to cross the blood-brain-barrier when ingested, which accounts for its memory-boosting and cognitive-enhancing effects.

While alpha GPC contains about 40 percent choline by weight, CDP choline contains about 18 percent choline. But CDP choline also contains cytidine, which is a precursor to the nucleotide uridine. Uridine is known for its ability to increase the synthesis of cellular membranes, and it, too, has cognitive-enhancing properties.

Both a-GPC and CDP choline are known for their cognitive benefits, including their role in supporting memory, mental performance and focus.

How to Use

In the U.S., alpha GPC is available as a dietary supplement that’s taken by mouth. It’s easy to find alpha GPC supplements online or in vitamin stores. You’ll find it in capsule and powder forms. Many products containing a-GPC recommend taking the supplement with food for it to be most effective.

A-GPC supplements are most commonly used to improve memory and cognitive performance. It can also be used to boost physical endurance and performance.

Most alpha GPC supplements are derived from soy, so people with a soy allergy should not consume them without checking the label carefully.

A-GPC is known to be hygroscopic, which means that it pulls moisture in from the surrounding air. For this reason, supplements need to be stored in an air-tight container and shouldn’t be exposed to the air for a long period of time.

Dosage Recommendations

The standard dosage of a-GPC varies depending on the health benefits that you are looking to achieve. Alpha GPC products commonly recommend between 200 milligrams and 600 milligrams per day.

To improve physical endurance and power, the most common dosage used in studies involving healthy athletes was 600 milligrams taken 90 minutes prior to physical activity or training.

Studies measuring the benefits of alpha GPC for improving cognitive function suggest that higher doses of 1,200 milligrams per day, divided into three doses, may be effective for patients with mild to moderate Alzheimer’s disease.

It’s advised to start with the lowest possible effective dose of alpha GPC supplements and build gradually if needed.

Risks and Side Effects

Alpha GPC supplements are generally recognized as safe and well tolerated for healthy adults, but side effects may occur in some cases. Possible a-GPC side effects include fatigue, nausea, headaches, upset stomach, diarrhea, heartburn and nervousness. And some individuals experience low blood pressure and lightheadedness after ingesting alpha GPC.

It may be dangerous to take high doses of alpha GPC, so make sure to stick to the recommended dosage to avoid adverse side effects.

It’s important to note that many a-GPC supplements are derived from soy lecithin. Soy lecithin is a controversial substance that’s added to many processed and packed foods. Some people experience negative reactions to consuming soy products, like nausea, bloating, upset stomach and rashes on the skin. When choosing an alpha GPC supplement, opt for products that are made from organic fermented soy when possible.

There’s not enough research to support the safety of a-GPC supplements for women who are pregnant or nursing, so as of now it should be avoided in these cases.

Final Thoughts

• Alpha GPC is used to deliver choline to the brain across the blood-brain barrier. It serves as a precursor of acetylcholine, a neurotransmitter that promotes cognitive health.
• Alpha GPC supplements can be used to benefit your cognitive health by improving memory, learning and focus. Research also shows that a-GPC works to boost physical stamina and increase muscle strength.
• The standard recommended dosage for alpha GPC supplements is between 200 and 600 milligrams per day, although studies on Alzheimer’s show that doses as high as 1,200 milligrams per day can be effective and well-tolerated.

The post Alpha GPC Supplement: Can It Boost Memory & Learning? appeared first on Dr. Axe.

Because it may help turn off reactions of the immune system that drive up inflammation and swelling, boswellia is a potential natural treatment for cancer , capable of helping to fight pain in addition to inflammation. Boswellia serrata extract is so powerful that today it’s considered comparable to NSAID pain relievers (the leading type of chemical anti-inflammatory medications).

Boswellia extract has been used safely and without complications for thousands of years. The chemical structure of boswellic acids closely resemble those of steroids.

Sound too good to be true? Let’s take a look at how boswellia can help curb your pain, clear up respiratory or sinus infections fast, improve inflammatory bowel disease and even potentially protect you from cancer.

What Is Boswellia?

Frankincense oil is the common name for the resinous extracts derived from trees of the genus called Boswellia, part of the Burseraceae plant family. Boswellia serrata is a tree native to India that produces special compounds that have been found to have strong anti-inflammatory, and potentially anticancer, effects.

In fact, long before inflammation-lowering medications and supplements existed, extracts derived from different species of the boswellia tree were used to treat all sorts of inflammatory conditions, such as arthritis, inflammatory bowel disease and heart disease.

Other types of related boswellia trees, including boswellia sacra and boswellia carteri, grow in areas such as Oman in the Middle East and parts of Northern Africa. These species of boswellia have similar healing abilities to boswellia serrata, such as helping to fight arthritis or tumor growth. Over 20 different Boswellia species exist, most of which grow in the northeast African region where it’s estimated that about 75 percent of the species originated.

What makes these plant extracts so beneficial for preserving health and fighting disease? A lot of it has to do with how different chemical compounds regulate the immune system, specifically how some inhibit certain pro-inflammatory cytokines and mediators that can damage DNA, feed tumor growth and destroy healthy cells.

Over the past several decades, research has given us a better understanding of how boswellia and frankincense oils may benefit our health and boost the immune system. Boswellia extracts seem to lower inflammation and support immune function on multiple levels, including:

• interfering with cytokine production that raises inflammation (interferon gamma, interleukin-4 and tumor necrosis factor-alpha)
• delaying reactions to sensitivities
• helping regulate lymphocytes (white blood cells) and T-cells interactions
• regulating production of immunoglobulin G (IgG) antibodies, which protect the body from bacterial and viral infections
• regulating production of immunoglobulin M (igM) antibodies, which are found mainly in the blood and lymph fluid

Resins from different species of the boswellia tree contain about 5 percent to 10 percent pure essential oils, which possess numerous protective compounds, including:

• monoterpenes
• diterpenes
• triterpenes
• tetracyclic triterpenic acids
• four major pentacyclic and boswellic triterpenic acids, one of which is acetyl-11-keto-β-boswellic acid, considered the most potent inhibitor of 5-lipoxygenase, an enzyme responsible for inflammation (4)

What does all of this mean in simple terms? Boswellia helps lower inflammation and prevents autoimmune diseases. Inflammation is the response of bodily tissues to any form of irritation, injuries, infections or disorders of the immune system. Whenever you feel pain, redness, swelling and sometimes loss of function, this is inflammation attempting to heal you.

Leukotrienes are small chemicals that contribute to inflammation by promoting free radical damages, autoimmune responses, cell adhesion and migration of the cells to any injured areas.

Benefits

1. Lowers Inflammation

Among the valuable boswellia tree extracts that researchers have identified, several stand out as being most beneficial, including terpenes and boswellic acids, which are strongly anti-inflammatory and protective over healthy cells. Terpenes are strong-smelling chemicals found in certain plants, including some we associate with having antioxidant abilities, such as eucalyptus, basil, peppermint and citrus trees.

Terpenes play a vital role in protecting the plants that contain them, since their strong aroma can fight off insect predators, defend plants from environmental stresses and act as building blocks for important chemical processes. In the human body, terpenes can do the same thing, lowering free radical damage and prolonging health.

Other chemical compounds have been identified in boswellia that naturally reduce the inflammatory response by controlling T-lymphocytes, especially one called AKBA (3-O-acetyl-11-keto-beta-boswellic acid). Although it works similarly to NSAID pain relievers, AKBA’s exact mechanisms of action are very different because they target different inflammatory enzymes. Because they’re better able to preserve the integrity of the stomach and gut lining, boswellia extracts cause less side effects and pose less risk for toxicity compared to NSAIDs.

AKBA helps fight pain thanks in part to its ability to inhibit an enzyme called 5-LOX (5-lipoxygenase) and therefore shuts down mechanisms of leukotrienes, which are inflammatory mediators produced by the process of oxidation (specifically of arachidonic acid). AKBA has shown to be effective in helping to fight against a large number of inflammatory diseases, such as arthritis, bronchial asthma, chronic colitis, ulcerative colitis, Crohn’s disease and cancer.

Another active component of boswellia is called incensole acetate, which has similar powers over lowering inflammatory reactions, especially those that target the brain and speed up cognitive decline. Studies show that incensole acetate is protective over neurons, helps fight the formation of tumors and has mood-enhancing benefits, making it a potential natural antidepressant and anti-anxiety compound.

2. Reduces Joint and Arthritis Pain

Another study published in the Journal of Phytotherapy and Phytopharmacology found that boswellia serrata assisted in treating osteoarthritis symptoms such as knee pain, knee jerking and pain while walking significantly better than treatment with a placebo. Researchers concluded that the anti-inflammatory, anti-arthritic and analgesic activities of boswellia make it a promising treatment for decreasing knee pain, increasing knee flexion and increasing walking distances in those prone to frequent swelling in the knee joints.

In dietary supplement form, it’s often used in conjunction with other ingredients that support joint health and connective tissue healing — including dimethyl sulfide and sulfone DMSO, glucosamine, chondroitin, and MSM (methylsulfonylmethane).

3. May Help Fight Cancer

Research shows a link between AKBA and protection against brain, breast, colon, pancreatic, prostate and stomach cancers. The potential cancer-fighting properties of boswellia extracts and frankincense oil are in part due to how they influence our genes to promote healing, plus how they curb serious side effects of cancer treatments.

One of the most challenging and devastating things about battling cancer is suffering through the life-threatening and painful side effects that treatments like chemotherapy and radiation often cause. However, boswellia extracts, such as those derived from the species boswellia carteri, show promise for fighting these complications.

For example, frankincense and boswellia extracts have been shown to fight joint pain, swelling in the brain, digestive complications and migraine headaches without destroying healthy cells that leave people vulnerable to infections.

4. Speeds Up Healing From Infections

Boswellia is capable of lowering severity of infections of the respiratory or sinus tracts. Research shows boswellia also helps prevent allergies and asthma, eliminates phlegm in the lungs and acts as an anti-inflammatory in the nasal passages, which makes it easier to breath.

In Traditional Chinese Medicine, frankincense has been used as a natural remedy for improving blood circulation, speeding up healing time and in relieving pain from a variety of bacterial or viral infections, such as colds or the flu, leprosy or gonorrhea. Studies also show that boswellia carteri and boswellia serrata extracts serve as a natural antiviral and can help treat strong and serious viruses, such as the flu or those caused by insect bites.

5. May Help Prevent Autoimmune Disease

One of the oldest uses of frankincense oil and boswellia is treating a variety of autoimmune ailments, especially common inflammatory diseases including asthma, arthritis and chronic bowel diseases. Boswellia interferes with autoimmune disease development, since it seems to help control the production of immunoglobulins, or antibodies, which are made by the immune system to fight potential threats: bacteria, viruses, fungi and toxins.

The fact that boswellia serrata has inhibitory actions that decrease production of leukotrienes has received high attention by researchers who study chronic inflammatory diseases that are rooted in increased leukotriene activity. As one study published in the International Journal of Phytotherapy and Phytopharmacology states,

At the end of the cascade of events in the cellular immune system, as far as it directs to various tissues of the body — i.e. autoimmune diseases — formation of oxygen radicals and proteases play an important destructive role … it’s not surprising that positive effects of boswellia in some chronic inflammatory diseases including rheumatoid arthritis, bronchial asthma, osteoarthritis, ulcerative colitis and Crohn’s disease have been reported.

Your immune system constantly makes different types of antibodies to fight off various diseases (or “antigens”), but sometimes this process goes wrong and antibodies can actually be created that fight your very own bodily tissue, including healthy tissue that forms your organs. When this takes place, autoimmune disease occurs, which can affect nearly every system within the body.

Many studies have shown that boswellia extracts help treat inflammatory bowel diseases (IBD) including ulcerative colitis, Crohn’s disease and collagenous colitis. IBS is a term for a group of intestinal disorders that cause prolonged inflammation of the digestive tract, especially the bowel lining that’s important for normal nutrient absorption and waste elimination. IBS can also affect other parts of the digestive system, including the mouth, esophagus, stomach, and small and large intestines. Research shows that leukotrienes play a large role in igniting inflammation that disrupts normal bowel function.

Boswellia may help patients enter remission from IBS since it reduces inflammation/swelling associated with bowel diseases, restores normal bowel cell structures, improves stool properties significantly and helps heal openings in the bowel wall. One study published in the European Journal of Medical Research found that 350 milligrams of boswellia serrata extract given three times daily for six weeks resulted in patients experiencing improvements in all parameters tested. A whopping 82 percent of IBD patients went into remission, which was even more than the percentage of patients who were using the standard prescription for IBD called sulfasalazine.

Similarly, supplementation with boswellia has been shown to be effective for facilitating remission in patients with collagenous colitis, another type of IBD that causes abdominal pain, rectal bleeding, diarrhea and lots of discomfort. In a study done by the Department of Medicine at Medical College Jammu in India, boswellic acids were found to inhibit the enzyme 5-lipoxygenase, which is a major contributor to the disease. Twenty patients were given boswellia serrata (900 milligrams daily divided in three doses for six weeks), and at the end of the trial, 18 out of 20 patients showed an improvement in one or more of the parameters tested while 14 out of 20 went into remission.

Types

While Boswellia serrata is likely the most popular type of boswellia used to treat various disorders and symptoms, it’s not the only type. There are at least three other popular forms of boswellia: boswellia carteri, boswellia frereana and boswellia sacra. Other species also exist, although they are used less frequently in oils and supplements.

Each type comes from a different boswellia plant species, although all are closely related so they tend to be used medically in similar ways. While boswellia serrata grows in India, boswellia sacra grows in Oman (a country located near Saudi Arabia, Yemen, United Arab Emirates) along with parts of Northern Africa, such as Somalia. Boswellia carteri also grows in parts of East Africa and in China.

Boswellia carteri contains high levels of incensole acetate and triterpene acids, two chemicals tied to tumor prevention and strong anticancer effects. Boswellia carteri has been the subject of many studies investigating tumor cells and shows positive effects on stimulating the immune system and treating various forms of cancer, including bladder cancer.

The species of boswellia that produce frankincense resin (or extract) are made into oils that come in varying concentrations or “grades”. An oil’s grade/concentration depends on a few factors, including variables such as:

• the time of year that extracts were harvested
• how extraction and processing were performed
• and how pure the finished product is.

The soil and climatic conditions used to grow boswellia trees are partly responsible for the different types of frankincense resins available on the market today. However, not all frankincense essential oils will contain Boswellic acids (BAs), even if they are of high quality. Research shows that boswellia carteri and serrata extracts usually contain around seven types of Boswellia acids.

But some oils labeled as frankincense, such as those made from boswellia frereana, are not likely to contain much (or any) Boswellic acids because they aren’t naturally prolific in the plant’s resin. This doesn’t mean that other species of Boswellia are not beneficial however; boswellia frereana extract has still been shown to contain powerful compounds that help prevent collagen degradation and inhibit production of pro-inflammatory mediators.

It’s believed that boswellia sacra trees are capable of growing in tough climates and in soil that is very rocky, which allows them to survive and live longer. Boswellia sacra trees begin to yield frankincense resin after they’re about 8–10 years old, at which point they give off the precious sap several times per year. The last tap of the year is said to be the best, producing the highest-quality oil, which is mostly concentrated with bioavailable terpenes, diterpenes and sesquiterpense.

Experts say that the color of frankincense resin is directly related to its quality. When resin is clearer, it’s considered higher quality. Frankincense CO2 is said to be an exceptional grade, which is usually grown in the wild in parts of Somalia. The CO2 process helps to capture a broader spectrum of the beneficial volatile oils and produces a “clear, rich, smooth, and outstanding aroma.”

How to Use

You can take boswellia as a supplement or use frankincense essential oil. Frankincense oil has many uses ranging from healing your skin to speeding up recovery when you’re sick, making it one of the most popular essential oils used worldwide.

Use a few drops of pure frankincense essential oil placed under your tongue, on the roof of your mouth or mixed into tea to safely take it internally. You can also use frankincense essential oil by adding it to an oil burner or diffuser, which helps break up mucus, cleanse the nasal passages, and ease pain from respiratory or sinus conditions.

To use frankincense on your skin, mix it with a carrier oil like coconut oil or jojoba oil and do a patch test first to make sure you don’t react negatively before using it on larger areas of your skin. If you’re prone to sinus infections, allergies or asthma, then add a few drops to a cloth and inhale deeply several times per day.

If you rather take boswellia in supplement form, look for a high-quality powdered capsule that’s convenient and just as effective. Check for the species name — whether Boswellia Serrata, Boswellia Sacra or Boswellia Carteri — and avoid brands that use artificial fillers and additives.

Look for standardized extracts that contain at least 37 percent boswellic acids, which might be labeled as boswellin. Higher percentages around 65 percent or more are even more pure and effective. When it comes to proper dosages, it depends on how concentrated the extract is and the level of boswellic acids present, so always start slowly and carefully follow the directions on the package.

The following dosages of boswellia are often recommended, although it depends on your specific goals and current health condition:

• For lowering inflammation, take 600 to 900 milligrams of boswellia standardized (60 percent to 65 percent boswellic acid). This dosage might require taking several capsules daily.
• For treating inflammatory conditions like arthritis, osteroarthritis, asthma, chronic pain, inflammatory bowel disease or injuries, try a higher dose between 900–1,200 milligrams per day.

Regardless, please consult your health care professional about any potential boswellia supplementation.

Boswellia vs. Turmeric

Both boswellia and turmeric (which contains the active ingredient curcumin) are botanicals that have been trusted by holistic practitioners for many, many years. They’re similar in many ways since both help treat various inflammatory conditions and have similar mechanisms of action, including modulation of cytokines, downregulation of NF-kB (a pro-inflammatory pathway) and the inhibition of cyclooxygenase enzymes.

Turmeric has constituents that have been found to exert antioxidant, anti-inflammatory and anti-mutagenic activity, which means it helps combat many of the same illnesses that boswellia does.

Researchers indicate that anti-inflammatory herbal agents might be even more protective when they’re used together, which makes curcumin and boswellia a great team. The strong synergy of multiple constituents seems to be more effective than using single purified compounds alone.

Another benefit of turmeric and boswellia used together is that interactions of their co-occurring phytochemicals might help prevent toxicity that can occur when using only one of these herbs. It doesn’t seem dangerous to use both together, and you might see improvements in symptoms faster if you do — but remember that it’s still important to read directions and follow dosage instructions carefully even when using natural herbal products.

Side Effects

Boswellia and frankincense seem to be well-tolerated by children, but if you’re pregnant, don’t plan on taking boswellia without speaking with a qualified health care practitioner first. If you’re currently taking NSAID medications, don’t take boswellia extract without guidance from your doctor.

Keep in mind that it might take several months for boswellia to have the most effects, so give it time to work best and reduce pain or swelling before stopping.

Final Thoughts

• Boswellia serrata extract is so powerful that today it’s considered comparable to NSAID pain relievers.
• The five biggest benefits of boswellia include lowering inflammation, reducing joint and arthritis pain, helping fight cancer, speeding up healing from infections and potentially preventing autoimmune diseases.
• Boswellia and turmeric are very similar in their benefits, and researchers believe that anti-inflammatory herbal agents might be even more protective when they’re used together.

The post Boswellia Benefits for Inflammation, Joints, Cancer & Autoimmune appeared first on Dr. Axe.

While you may not be familiar with the term specifically, you probably already rely on glycine every day to strengthen your body and, frankly, allow it to work properly.

What is glycine used for? This amino acid is essential for many different muscle, cognitive and metabolic functions. It helps break down and transport nutrients like glycogen and fat to be used by cells for energy. In the process, it supports your muscular, immune, digestive and nervous systems.

In the human body, glycine is found in high concentrations in the skin, connective tissues of the joints, and muscle tissue. As one of the key amino acids used to form collagen and gelatin, glycine can be found in bone broth, some types of meat, and other protein sources. In fact, glycine (along with many other nutrients like proline and arginine) is part of what gives “superfood” bone broth its amazing healing abilities.

Amino acids such as glycine can be found in supplement form, too but it’s easy — and probably even more beneficial — to acquire them from natural food sources.

What Is Glycine?

Classified as a “non-essential” (also called conditional) amino acid, glycine can be made in small amounts by the human body itself, but many people can benefit from consuming a lot more from their diets thanks to its numerous beneficial roles.

Glycine is the second most widespread amino acid found in human enzymes and proteins, which is why it has roles in nearly every part of the body.

It’s one of 20 amino acids used to make protein in the body, which builds the tissue that forms organs, joints and muscles. Of the proteins in the body, it’s concentrated in collagen (the most abundant protein in humans and many mammals) and also gelatin (a substance made from collagen).

Some of the most attractive attributes include promoting better muscle growth, healing the lining of the GI tract, and slowing down the loss of cartilage in joints and skin.

While high-protein foods (like meat and dairy products) do contain some glycine, the best sources — collagen and gelatin — can be hard to get. These proteins are not found in most cuts of meat and instead are obtained from consuming parts of animals that today most people throw away: skin, bones, connective tissue, tendons and ligaments.

People who are ill, recovering from surgery, taking medications that hinder certain metabolic processes or who are under a lot of stress can all use extra glycine for recovery.

According to some research, glycine can be used to help lower symptoms in people suffering from conditions like ulcers, arthritis, leaky gut syndrome, diabetes, kidney and heart failure, neurobehavioral disorders, chronic fatigue, sleep disorders, and even certain cancers.

Some of the many health benefits of glycine include:

• helping build lean muscle mass
• preventing sarcopenia (muscle loss, muscle wasting or deterioration)
• playing a role in the production of human growth hormone
• boosting mental performance and memory
• helping prevent ischemic strokes and seizures
• protecting skin from signs of aging or cellular mutations
• protecting collagen in joints and reducing joint pain
• improving flexibility and range of motion
• stabilizing blood sugar and lowering risk for type 2 diabetes
• improving sleep quality
• lowering inflammation and free radical damage by increasing glutathione production
• reducing risk for certain types of cancer
• building the lining of the gastrointestinal tract
• producing bile salts and digestive enzymes
• helping reduce allergic and autoimmune reactions
• boosting energy levels and fighting fatigue, stress and anxiety
• helping produce red blood cells
• helping control symptoms of seizures, schizophrenia and mental disorders

Benefits

Among all of these benefits, here are several key ways glycine is used in the body:

1. Promotes Muscle Growth

Glycine has been found to help inhibit the deterioration of valuable protein tissue that forms muscle and boosts muscle recovery.

In fact, it’s considered as an “anti-aging amino acid” because of how it helps maintain lean muscle mass into old age, stimulates the secretion of human growth hormone, prevents loss of cartilage in joints, and even improves daytime energy, physical performance and mental capabilities (all important for athletes).

Glycine is used during the biosynthesis of creatine, which provides muscles with a direct source of fuel to repair damage and grow back stronger. It also helps provide cells with energy thanks to its role in the conversion of nutrients from your diet, helping feed hungry muscle tissues and boosting endurance, strength and performance.

Additionally, studies suggest it seems to benefit hormone production and regulation, helping the body naturally synthesize steroid hormones that regulate the ratio of fat to muscle mass and control energy expenditure.

2. Repairs and Protects Joints and Cartilage

Together with other amino acids found in bone broth (especially proline), glycine plays a part in the formation of collagen, promoting the growth and function of joints, tendons and ligaments.

Approximately one-third of collagen is composed of glycine, and collagen is crucial for forming connective tissue that keeps joints flexible and able to withstand shock. This is why collagen hydrolysate is often used for the treatment of degenerative joint diseases like osteoarthritis.

As people get older, it’s especially important to consume enough protein (amino acids) in order to repair damaged tissues within joints that suffer due to ongoing free radical damage.

Glycine has been shown to be essential for the formation of stretchy, flexible cartilage, helps heal damaged joints, and can prevent loss of mobility and functionality in older adults.

3. Improves Digestion

Amino acids, including glycine and proline, help rebuild tissue that lines the digestive tract, keeping food particles and bacteria inside the gut where they belong, rather than allowing tiny openings to form that pass particles to the bloodstream where they trigger inflammation.

Glycine helps form two of the most important substances that make up the gut lining: collagen and gelatin.

Collagen and gelatin help people with food allergies and sensitivities tolerate foods more easily, can soothe the lining of the GI tract in people with inflammatory bowel diseases or indigestion (including leaky gut syndrome, IBS, Crohn’s, ulcerative colitis and acid reflux), and even promote probiotic balance and growth.

Within the GI tract, glycine also acts like a metabolic fuel. It’s needed to manufacture bile, nucleic acids, creatine phosphate and porphyrins to be used to break down nutrients from your diet.

For example, it helps break down fats by aiding with the production of bile acids and helps transport glycogen to cells to be used for energy in the form of ATP. Evidence also shows that glycine can help stabilize blood sugar levels, leading to more lasting energy and preventing sugar cravings and fatigue.

There is also evidence from research conducted on rats that “L-glutamine and/or glycine supplementation is beneficial for the repair of the colonic wall of rats.”

4. Slows the Effects of Aging and Builds the Immune System

Glycine helps form glutathione, a valuable antioxidant that’s used to prevent cellular damage and various signs of aging.

A 2011 study published in the American Journal of Clinical Nutrition found that although glutathione deficiency in elderly people occurs because of a marked reduction in synthesis, supplementation with the glutathione precursors cysteine and glycine fully restores glutathione synthesis. This helps increase concentrations and lowers levels of oxidative stress and oxidant damages that lead to aging.

In certain studies, glycine has even been found to help prevent cellular mutations that lead to cancer. There’s some evidence that using targeted amino acid therapy can prevent the growth of cancerous cells by cutting off their energy supply and help turn down inflammation, which is linked to numerous other chronic conditions besides cancer.

This amino acid may also support cardiovascular and metabolic health too. Does glycine raise blood pressure? Most experts believe it doesn’t;  in fact there’s some evidence that glycine supplementation may help lower high blood pressure in patients with the metabolic syndrome or those at risk for heart disease. This is attributed to its ability to reduce free radicals and to increase the availability of nitric oxide.

One study found that higher intake of glycine (in terms of percentage of total protein) was significantly associated with a decreased risk of mortality from ischemic strokes in women. Supplementing with this amino acid following a stroke also seems to help with recovery.

It can also offer protection against type 2 diabetes by increasing insulin sensitivity/protecting against insulin resistance, according to recent studies. In fact it’s been found that glycine levels are lower in patients with obesity, heart disease and/or type 2 diabetes, but that insulin response improves as levels increase.

5. Calms the Nerves and Feeds the Brain

Studies show glycine benefits cognitive performance and the central nervous system because of how it plays a role in the metabolic synthesis of certain nutrients that the brain and nerves use for energy. One example is how it helps regulate nerve impulses throughout the body by balancing electrolyte levels, such as calcium, chloride and potassium.

Is glycine good for anxiety? Yes; due to its role in both nerve and neurotransmitter functions, glycine can improve sleep, mental performance, bodily sensations, moods, memory and behaviors. For example, glycine works with other amino acids, including taurine and gamma-amino butyric acid (GABA), as an inhibitory neurotransmitter.

It may reduce hyperactivity in the brain and even play a role in the treatment or prevention of mental disorders, including learning disabilities, schizophrenia, bipolar disorder/manic depression and epilepsy. It’s also been demonstrated to decrease psychotic symptoms, strokes and seizures when used with other supplements as part of a holistic treatment plan for mental/cognitive illness.

6. Fights Fatigue and Promotes Restful Sleep

Due to its roles in the central nervous system and the digestive system, glycine effects can include helping to boost energy levels, balance blood sugar and prevent fatigue.

Some evidence shows that glycine benefits sleep by boosting serotonin production which decreases anxiety and insomnia.

It can be used to calm anxiety or nervousness that keeps you up at night and gets in the way of getting good sleep — plus it helps directly bring nutrients to cells and tissue for energy at all times of the day.

According to research done by the Japanese Society of Sleep Research, glycine supplements improve sleep quality, lessen daytime sleepiness, and improve performance of memory recognition tasks.

One of its most important effects of glycine is helping carry out the biosynthesis of heme, a component of haemoglobin that helps produce and maintain red blood cells.

Red blood cells help carry oxygen around the body, support cellular functions, and provide the tissue, heart and brain with energy. In fact, glycine is often used in supplements meant to improve energy in athletes, fight fatigue caused by anemia, and help regulate blood sugar levels.

Top Foods

Getting more glycine into your diet is probably even easier than you think. What foods are high in glycine? Bone broth is one of the greatest source of naturally occurring glycine and other amino acids, is inexpensive, simple to make at home, and has far-reaching health benefits.

Bone broth — which is made from slowly simmering animal parts, including bones, skin and tendons, in stock — contains natural collagen, which releases important amino acids and other substances that are often missing from the typical Western diet.

However, if you’re not willing to consume bone broth — for example, you’re a vegetarian or vegan — this amino acid can be obtained from plant foods, too.

Plant-based sources include beans; vegetables like spinach, kale, cauliflower, cabbage and pumpkin; plus fruits like banana and kiwi. Other than bone broth, glycine can also be found in “complete sources of proteins” (animal proteins), including meat, dairy products, poultry, eggs and fish.

Don’t forget that it’s also found in high amounts in gelatin, a substance made from collagen that’s used in certain food products and sometimes for cooking or food prep. Gelatin isn’t commonly eaten in large amounts but can be added to recipes when making some gelatin desserts, yogurts, raw cheeses or even ice cream.

Supplements

When it comes to glycine supplements and dosage recommendations, here’s what you need to know:

• While some foods (especially animal proteins and bone broth) do provide some glycine, amounts tend to be small overall. This is why many can benefit from taking glycine supplements in order to prevent glycine deficiency.
• There is no established daily requirement or upper limit of glycine at this time. It’s believed that most people already get around two grams of glycine daily from their diets, but needs differ a lot depending on someone’s level of activity and state of health.
• Depending on the symptoms you’re looking to resolve, you might benefit from consuming 10 times the average amount or even more.
• Not all protein/amino acid supplements are created equal. The best glycine supplements are those made by reputable companies that use food-based ingredients and no close to no fillers.

Risks and Side Effects

Because glycine is a natural amino acid, there’s not much risk for consuming too much from your diet. In supplement form, higher doses of glycine (between 15–60 grams) have been used safely to help resolve chronic conditions like mental disorders without causing side effects. However this amount should be taken with supervision from a doctor.

It’s not known if giving glycine supplements to children, pregnant or breastfeeding women — or people with kidney or liver disease — is safe or likely to cause side effects. This means it’s best to avoid using glycine supplements in these cases for now.

Glycine supplements can also interact with certain medications when taken in high doses (such as those used by people with mental disorders, including clozapine).

Although for most people glycine is very safe (especially in food form), if you take medications it’s always a good idea to get your doctor’s opinion when you begin to use any supplements. Stop using amino acid supplements if you experience side effects like indigestion, restlessness, and so on.

Final Thoughts

• Glycine is a conditional/non-essential amino acid found in foods including bone broth, meat, poultry, eggs, dairy products and certain beans and veggies.
• Positive effects of glycine include helping to form collagen and gelatin, substances that are important for building connective tissue throughout the body.
• This amino acid is beneficial in both food and supplement form for people with joint pain, digestive disorders (like IBS, IBD or food sensitivities), fatigue, trouble getting enough sleep, anxiety, type 2 diabetes, and low immunity.
• There is no recommended daily amount of glycine or upper limit, but studies have found that it can be used safely in high doses up to 15–60 grams daily when necessary.
• Estimates show that most people eating a standard Western diet may be experiencing glycine deficiency, as most consume only about two grams from foods daily. This is likely because concentrated sources like animal tendons, skins and bones are often thrown out.

The post Glycine: The Muscle-Building, Brain-Boosting Amino Acid appeared first on Dr. Axe.

You know all about protein foods, but did you know there’s something in most of them that can fight disease, build bones and support the liver? It’s called l-methionine, or just methionine.

Methionine provides an important role relating to the growth of new blood vessels. While the body produces it on its own, supplementing with L methionine has been shown to help heal wounds and those experiencing Parkinson’s, drug withdrawal, schizophrenia, radiation, copper poisoning, asthma, allergies, alcoholism, liver damage and depression.

So what does all this mean? It means that methionine benefits the body in many ways, but it’s also important to not overdo it since the body produces it on its own as well as obtain it from the proper sources. So let’s examine the benefits of methionine along with the best methionine foods.

What Is Methionine?

First discovered by American bacteriologist John Howard Mueller in 1921, methionine, is an essential amino acid found in the body used to make proteins and peptides. It’s found in meat, fish and dairy products, as well as nuts and grains. Think protein foods, and you will likely find methionine.

How does it work in the body? The human body uses methionine to make creatine, another type of amino acid. Additionally, L methionine contains sulfur, which is used by the body for healthy growth and metabolism, and it’s responsible for a compound known as s-adenosylmethionine or “SAM-e,” which supports the the proper function of the immune system; neurotransmitters like dopamine, serotonin and melatonin; and cell membranes.

MSM supplements supply the body with extra sulfur for creating methionine, which helps in important bodily processes like making other chemicals, forming connective tissue, synthesizing/metabolizing foods and absorbing nutrients to be used for energy.

Benefits

1. May Help Reduce Risk of Colorectal Cancer

According to the Melbourne Colorectal Cancer Study, conducted in Melbourne, Australia, methionine, along with B vitamins and other minerals, may help reduce the risk of colorectal cancer. The study observed foods that were eaten as well as micronutrients, such as folate, methionine, and vitamins B6 and B12, and those with antioxidant properties like selenium, vitamins E and C, and lycopene.

Though the tests studied many of these vitamins, minerals and amino acids individually, overall, the data supports the conclusion that a diet containing all of these micronutrients, including methionine, may help lower colorectal cancer risks.

2. Can Lower Tremors in Parkinson’s Patients

A study was conducted on 11 patients who had untreated Parkinson’s disease. Participants were treated with methionine for periods from two weeks to six months and showed improvement in akinesia and rigidity, resulting in fewer tremors than usual. This shows methionine may be beneficial in treating Parkinson’s symptoms.

Additionally, the Michael J. Fox Foundation for Parkinson’s Research indicates that further studies are being conducted regarding the evidence that a part of the antioxidant enzyme system, specifically methionine, may play a critical role in prevention of aging related to oxidative damage and loss of dopamine, ultimately providing a potential treatment for Parkinson’s disease.

3. Builds Bone Strength

Methionine may help athletic performance (and even weight loss) due to its effects on bones. To better understand how methionine and endurance exercise affects the body, researchers at the Institute of Physical Education, Health and Leisure Studies at National Cheng Kung University in Taiwan gave rats different diets, some with l-methionine foods and others without.

After an eight-week period, exercise-trained subjects had a 9.2 percent lower body weight, which is no surprise given exercise can help anyone lose weight. However, part of what became evident was that there is an effect on bone volume, bone mineralization and bone mineral content compared to those subjects who were fed the diets without methionine supplementation.

Results indicate that the methionine combined with endurance exercise caused lower whole bone mass, size and/or strength, but it enhanced natural bone strength overall. This may be why there are claims that it can help athletic performance.

4. Aids Weight Loss

Creatine is a substance that comes from methionine, and creatine can not only help improve athletic performance, but also the body’s ratio of muscle to fat.

More research is needed in this area, but one study of 14 high-performance male adult judo athletes evaluated the contribution of their energy systems using oxygen uptake and blood lactate measurements. The results showed an increase in performance, which is thought to be due to the creatine effects during intervals and could be because of the loss in weight resulting in a better muscle to fat ratio.

5. Could Help Those Dealing with Drug Withdrawal

The Journal of Neuroscience conducted a study on rats who were induced with cocaine and how methionine can make a difference in the addictive qualities of the drug. When subjects were given methionine, it blocked the effects of the cocaine, making it less addictive than without the methionine.

While more research is needed, this may indicate L methionine can help those dealing with withdrawal by slowly lowering the effects and helping people kick the addiction — or even help prevent addiction in the first place.

6. May Support the Liver

The American Society of Nutrition reports that evidence indicates methionine metabolism may affect alcoholic liver disease. Liver disease is more prominent in areas of the world where there’s a problem with malnutrition, but it’s also a problem everywhere when it comes to alcohol abuse.

Research points to the ability for methionine, specifically SAMe, combined with folate and vitamins B6 and B12, to possibly help treat the effects of liver disease.

Top Foods

While you can purchase supplements, it’s likely that you’re getting all the methionine you need through your food — which is always the best way to obtain nutrition when possible. There’s a long list of foods that have methionine, with the highest levels coming from meat and fish sources, but here are a few to give you a sense of the variety of foods that contain it, based on levels of 200-calorie serving):

• Egg whites
• Free-range elk
• Free-range chicken
• Wild-caught fish, such as halibut, orange roughy, tuna, ling, pike, cod, cusk, sunfish, dolphinfish, haddock and white fish,
• Turkey

What About the Vegans?

According to the World Health organization, adults need about 13 milligrams per kilogram of body weight per day of methionine, and it’s best to make sure you don’t overdo it since it could cause health problems if too much is consumed on a regular basis.

Here are a few foods that can help vegans obtain healthy levels of methionine:

• Seaweed and spirulina
• Sesame seeds
• Brazil nuts
• Oats
• Sunflower butter

How to Use

This topic is still being investigated, but an interesting study was reported in Science News evaluating the effects on methionine as it relates to calorie restriction. Some researchers believe that it’s possible to have a longer life by cutting calories while enhancing nutrient density to include the consumption of methionine. Others think too much methionine can cause health problems.

So the question is: How much methionine do we need? It depends on a lot of other things, such as how much other amino acids you may be getting. Here are some average daily needs:

• Preschool children ages 2–5 need 27 mg/kg/day
• School children ages 10–12 need 22 mg/kg/day
• Adults 18+ need 13 mg/kg/day

Risks and Side Effects

As stated previously, we are able to obtain methionine from our food, and that is always recommended as a first option. Too much may cause health problems, so unless you’re deficient in methionine, there’s no reason to take supplements. However, if you choose methionine, creatine or SAMe supplements for any health purpose, it’s best to speak to your health care professional first.

Final Thoughts

• First discovered by American bacteriologist John Howard Mueller in 1921, L methionine, or methionine, is an essential amino acid found in the body used to make proteins and peptides.
• The body uses methionine to make creatine, contains sulfur and is responsible for SAMe, playing an important role in the proper function of the immune system, neurotransmitters and cell membranes.
• Methionine benefits include potentially helping reduce the risk of colorectal cancer, lower tremors in those with Parkinson’s, build bone strength, aid weight loss, treat drug withdrawal and support the liver.
• There’s a long list of foods that have methionine, with the highest levels coming from meat and fish sources. Vegan-approved sources include seaweed, spirulina, sesame seeds, Brazil nuts, oats and sunflower butter.

The post What Is Methionine? Benefits and Top Food Sources appeared first on Dr. Axe.

In recent years, there has been a growing interest in natural and healthy alternatives to artificial food colorings and additives. Among the remarkable discoveries in this realm is blue spirulina, an extract derived from a species of blue-green algae.

Beyond its striking hue, blue spirulina offers a range of potential benefits, making it an intriguing ingredient in the culinary and health industries.

Known for the presence of phycocyanin, a powerful antioxidant, blue spirulina owes its vibrant blue color to this pigment that sets it apart from other varieties of spirulina. Blue spirulina is reported to contain a significant amount of phycocyanin, contributing to its various health benefits, including reducing inflammation, supporting immune function and potentially even protecting against certain chronic diseases.

From vibrant smoothie bowls and baked goods to refreshing beverages, blue spirulina opens up a world of creativity for culinary enthusiasts while also contributing to your overall well-being.

What Is Blue Spirulina?

Blue spirulina is a natural extract derived from certain species of blue-green algae, particularly Arthrospira platensis. It’s renowned for its vibrant blue color, making it a popular ingredient in the food and beverage industry, as well as in health and wellness products.

Blue spirulina contains a powerful antioxidant pigment called phycocyanin, which is responsible for its distinct blue hue. It offers numerous potential health benefits, such as anti-inflammatory properties, antioxidant support and immune system enhancement.

Often used as a natural food coloring agent in smoothies, desserts, beverages and various culinary creations, blue spirulina adds an attractive blue or turquoise color to dishes, while also boosting health. It’s a nutrient-dense substance, containing essential vitamins, such as vitamin B12; minerals, including iron, calcium and magnesium; protein; and other beneficial compounds that contribute to overall nutritional support.

While blue spirulina and green spirulina are often confused, they are derived from different species of algae and possess distinct characteristics.

Here are the key differences between the two:

• Source: Blue spirulina is derived from specific species of blue-green algae, particularly Arthrospira platensis. Green spirulina, on the other hand, typically refers to the regular spirulina powder obtained from the species Arthrospira platensis or Arthrospira maxima, which has a greenish color.
• Pigment and Color: The primary difference between blue spirulina and green spirulina is their pigment composition. Blue spirulina derives its intense blue color from the phycocyanin pigment, which is a blue pigment with antioxidant properties. Green spirulina gets its green color from a combination of chlorophyll (green pigment) and other pigments.
• Nutrient Content: Both blue spirulina and green spirulina are nutrient-dense and offer various vitamins, minerals and protein. Their nutrient content, such as the protein and vitamin B12 content, can be similar as they come from similar algae species, but the exact nutrient composition varies depending on the growing conditions, processing methods and brands.
• Usage and Applications: Blue spirulina is primarily used as a natural food coloring agent to add a vibrant blue or turquoise hue to foods and beverages. Green spirulina, on the other hand, is commonly used as a dietary supplement due to its rich nutrient profile. It’s often available in the form of powder or capsules and typically consumed for its potential health benefits.

Here are a few of the most common types of seaweeds and algae that are used as foods and/or supplements:

• Hijiki
• Wakame
• Ogo
• Kelp
• Nori
• Kombu
• Arame
• Dulse
• Sea moss
• Spirulina
• Bladderwreck

Benefits

While green spirulina gets more credit for its health benefits, blue spirulina offers several, too. Here’s a breakdown of its potential perks:

1. Antioxidant and Anti-inflammatory Properties

Phycocyanin, the active component of blue spirulina, possesses powerful antioxidant properties that help protect cells against oxidative stress and damage caused by free radicals.

Studies show that phycocyanin also exhibits anti-inflammatory effects, potentially aiding in reducing inflammation in the body.

2. Immune System Support

The micronutrients in blue spirulina have been found to enhance immune system function. Vitamins C, E and B6 stimulate the production of white blood cells and support the activity of natural killer cells, which play a vital role in combating infections and diseases.

3. Detoxification and Liver Support

Phycocyanin has shown potential as a natural detoxifier, aiding in the removal of toxins from the body. It may also offer liver-protective benefits by promoting the production of essential liver enzymes that support detoxification processes.

4. Exercise Recovery and Muscle Support

Some studies suggest that because blue spirulina is rich in antioxidants, it may help reduce exercise-induced oxidative stress and muscle damage, potentially aiding in post-workout recovery and enhancing exercise performance.

5. Potential Anti-Cancer Properties

While more research is needed, early studies have indicated that phycocyanin antioxidants in blue spirulina may possess anti-cancer properties. It has shown promise in inhibiting the growth of certain cancer cells and promoting apoptosis (cell death) in tumor cells.

How to Use/Dosage

Blue spirulina has a relatively mild taste, which has been described as slightly earthy or grassy, with subtle hints of seaweed. Compared to green spirulina, the taste is much more subdued but can vary depending on the concentration and the other ingredients it’s mixed with.

Blue spirulina can be used in various ways to add a vibrant blue or turquoise color to food and beverages. Here are some common methods of using blue spirulina:

1. Smoothies and beverages: Add a small amount of blue spirulina powder to your smoothies, shakes or juices to give them a vibrant blue color. Start with a small quantity, and adjust according to your desired shade of blue.
2. Desserts and baked goods: Incorporate blue spirulina powder into desserts like puddings, ice creams, yogurt bowls or chia seed puddings to add a visually appealing blue tone, while boosting the nutrient content. It can also be used in cakes, muffins or cookies for a unique color twist.
3. Sauces and dressings: Mix blue spirulina powder into creamy sauces, salad dressings or dips to create eye-catching blue variations. Be mindful of the flavor compatibility, and adjust the quantity to avoid overpowering the taste.
4. Smoothie bowls: Blue spirulina can be used to create visually appealing smoothie bowls. Blend it with frozen fruits and a liquid base of your choice, and then top with your favorite toppings like granola, fresh fruits, coconut flakes or nuts.
5. Other creative uses: Blue spirulina is a natural food coloring that can be used in various creative culinary applications, such as making blue-hued pancakes, waffles or pasta. Use your imagination, and experiment with different recipes.

When using blue spirulina powder, it’s important to start with a small quantity and gradually increase to achieve the desired color. The intensity of the blue shade may vary depending on the amount used and the ingredients it is mixed with.

Additionally, be aware that using too much blue spirulina may result in a bitter taste, so it’s best to use it in moderation.

There is no universally established standard dosage for the colorant, so start with a small pinch or about 1/4 to 1/2 teaspoon of blue spirulina powder, and adjust as needed.

In the case of blue spirulina supplements or capsules, follow the recommended dosage instructions provided by the manufacturer. If you’re considering using blue spirulina as a dietary supplement for its potential health benefits, it’s important to consult with a health care professional to determine the appropriate dosage for your specific needs.

Risks and Side Effects

Blue spirulina is generally considered safe for consumption when used in appropriate amounts. However, as with any food or dietary supplement, there are a few potential risks and side effects to be aware of, including the risk of an allergic reaction and potential digestive issues, such as stomach cramps, nausea or diarrhea.

It’s also important to be aware that if blue spirulina is not sourced from reputable suppliers or processed under proper conditions, there is a risk of contamination with harmful substances such as heavy metals or microorganisms. To minimize this risk, it’s important to purchase blue spirulina from trusted sources.

Blue spirulina may interact with certain medications, such as immunosuppressants or anticoagulants. If you’re taking any medications or have underlying health conditions, consult with a health care professional before incorporating blue spirulina into your diet.

Also, exercise caution before using it if you are pregnant or breastfeeding.

Conclusion

• Blue spirulina is a natural extract derived from certain species of blue-green algae, particularly Arthrospira platensis. It’s a vibrant blue color, making it a popular ingredient in the food and beverage industry, as well as in health and wellness products.
• Blue spirulina is rich in antioxidants and some immune-boosting micronutrients, including vitamin C and vitamin E. It may also promote muscle recovery, and some studies suggest it may have anti-cancer properties.
• The colorant is largely used in the culinary world to add a bright blue color to baked goods, desserts and other dishes. When using it, start with a small amount (about ¼ teaspoon), and increase as needed.

The post Exploring Blue Spirulina: A Vibrant Natural Food Coloring Agent & Antioxidant-Rich Extract appeared first on Dr. Axe.

When it comes to DHEA and DHEA supplements, you may immediately think of bodybuilders. That’s because DHEA (technically, dehydroepiandrosterone) is considered a “pro-hormone” tied to longevity, lean muscle mass and a strong body.

But DHEA’s uses go far beyond improving someone’s body composition — it also helps improve bone density, promotes heart health, controls cholesterol levels, fights fatigue and improves production of important sex hormones like testosterone and estrogen.

What Is DHEA?

The truth is we all (men and women) naturally create DHEA in our bodies — the hormone plays a role in more than 150 different metabolic functions. In fact, it’s one of the most abundant hormones in the human body.

The adrenal glands are the primary producers of naturally occurring DHEA, but men also secrete it from their testes. Once produced, your body converts it to several other hormones, including androstenedione and several sex hormones, earning it the nick name “the parent hormone.”

In some ways, DHEA works like a natural anabolic steroid, since it boosts production of natural growth hormones that help build lean muscle mass and fight fat accumulation. That’s why the supplement form is popular among athletes and bodybuilders. In fact, although they’re normally very safe, the National Collegiate Athletic Association (NCAA) banned DHEA supplements because their benefits can be very strong.

DHEA levels naturally start to decline after the age of 30, which is precisely when many adults start to experience weight gain, sluggishness, lowered libido and other symptoms caused by higher levels of inflammation.

Considered to be one of the most rapidly-decreasing hormones in the human body, it pays to hold onto all the DHEA that you can. Every decade of life after the age of 30, DHEA loss accelerates. By the time someone reaches the age of about 75, they produce only about 10 to 20 percent of the original DHEA they created in their youth.

How It Works

The body makes DHEA on its own and then converts some DHEA to testosterone and estrogen, two powerful sex hormones needed for many different body functions beyond just reproduction. These hormones are important for maintaining high energy levels, a strong metabolism, heart, brain and bone health, which is why natural declines in levels in these hormones associated with aging can result in many unwanted symptoms.

There are no natural food sources of DHEA, although a few foods like yams and soybeans are used to create a synthetic version for supplements. These foods contain chemical substances that are very similar to DHEA so they can be altered in lab settings to create “bio-identical” DHEA hormones.

Because DHEA levels decrease with age, evidence shows that adults over the age of 30 acquiring or producing more DHEA enjoy better protection against numerous age-related diseases and loss in physical functions. Lower levels of hormones, including DHEA, even predict earlier death in older adults.

One of the most compelling reasons to use DHEA supplements involves their ability to boost the immune system and block disease reactivity. Clinical trials suggest that supplementing with DHEA can help lower inflammation and improve insulin sensitivity, allowing for better management of blood sugar levels and conditions like diabetes and heart disease. It’s also beneficial for boosting protein synthesis and therefore building bone density and lean muscle mass, helping to improve exercise performance and to lower common aches and pains.

It’s important to note that while DHEA seems to be beneficial for many older adults, studies done over the past several decades produced conflicting and inconsistent findings overall. Some people suffering from a lack of energy, sexual dysfunction, autoimmune reactions and other problems seem to improve greatly with DHEA use, but others might experience negative side effects, interactions or simply no results at all. Overall, it’s worth talking to your doctor about and doing your research before starting any DHEA supplement program.

Benefits

1. Lowers Inflammation

Chronic inflammation is the root of most diseases and is tied to just about every age-related health problem that exists. Restoring DHEA production, both naturally with certain lifestyle habits and also through use of supplements, can improve many youthful qualities. DHEA’s ability to lower inflammation and balance hormones helps facilitate higher energy levels, a leaner body and more vitality. DHEA taken in supplement form boosts certain hormone levels (like testosterone and estrogen), helps prevent autoimmune reactions and mood disorders like depression and improves overall quality of life in many ways.

Research shows that people with metabolic syndrome — a term characterized by a combination of risk factors related to high inflammation such as obesity/being overweight, having high cholesterol, high blood pressure and diabetes — tend to have lower levels of DHEA. Studies also show that obese adults tend to produce less DHEA compared to healthy weight adults. Scientists also associate low DHEA with inflammatory autoimmune disorders like lupus and arthritis.

Studies involving women with autoimmune disorders like lupus and thyroid disorders suggest that low DHEA levels negatively impact internal organs, the skin and the immune system. Research also suggests that DHEA supplementation may help improve symptoms of aches and pain, ongoing fatigue and inflammatory skin reactions safely without many, or any, side effects in many adults.

2. Helps Improve Bone Density and Muscle Mass

DHEA is associated with anti-aging effects that help protect bone loss and lower the risk for fractures or conditions like osteoporosis. Apart from aging, bone loss occurs at higher rates in people with thyroid or autoimmune disorders, poor diets, sedentary lifestyles, eating disorders and hormonal imbalances.

Some evidence suggests that higher DHEA levels improve estrogen production, resulting in higher bone mineral density in older or post-menopausal women. These women are most at risk for bone-related disorders.

Since sports organizations like the NCAA added DHEA supplements to their banned list, there’s been a lot of backlash. DHEA is not a synthetic steroid or performance enhancer that promotes abnormal muscle growth. It actually works more like a repair signal that helps the body recover from intense training and physical activity. It helps cells take up glucose for energy, supports many different functions of the metabolism and prevents fat accumulation, especially dangerous visceral fat.

3. Protects Against Depression, Cognitive Decline and Mood Swings

According to some studies, higher levels of DHEA may lower rates of major depression and improve overall emotional stability. Research suggests that supplementing with 25 to 200 milligrams of DHEA (depending on the individual case) can help lower depression and mood-related symptoms, including loss of pleasure (called anhedonia), loss of energy, lack of motivation, emotional “numbness,” sadness, irritability, inability to cope with stress and excessive worrying.

DHEA helps balance production of other hormones needed to maintain a positive outlook, energy and motivation, such as testosterone and estrogen. It also lowers the risk for many health conditions and symptoms, some of which contribute to depression. These include weight gain, sexual dysfunction, infertility and adrenal insufficiency (a serious condition in which the adrenal glands do not make enough hormones).

According to the National Institute of Health, DHEA can be used to slow or reverse cognitive decline as a result of aging, including improving thinking skills in older people and slowing the progression of Alzheimer’s disease. However, high doses are often needed to achieve these results, which can be risky. Several studies found that taking 50 milligrams of DHEA daily for four weeks might also help improve vision and memory loss in middle-aged and older adults.

4. Aids in Weight Loss and Building Muscle Mass

DHEA supplements are often used to help promote weight loss and to support athletic training with a focus on building lean muscle mass. 7-Keto, one type of DHEA supplement, helps adults maintain strong metabolism levels while aiding in the prevention of age-associated fat gain and muscle loss. It’s certainly not a magic bullet for weight loss, but it can be helpful for some people.

While calorie intake and energy expenditure are important factors involved in managing your weight, hormones play a crucial role, too. DHEA helps improve the body’s natural ability to use energy and burn fat, two metabolic processes that usually decline as someone ages. DHEA helps shuttle glucose to cells for energy, reduce insulin levels and stimulate fat burning. As I mentioned earlier, DHEA improves lean muscle mass. This helps you more efficiently burn calories, even while resting.

5. Improves Heart Health and Lowers Diabetes Risk

Acquiring more DHEA is linked to a lower risk of clogged arteries, blood clots, high cholesterol, heart disease and insulin resistance/diabetes in adults, although researchers still aren’t exactly sure why. DHEA may improve blood vessel function and reduce the risk for heart disease and diabetes by lowering inflammation, supporting a healthy metabolism, improving use of glucose and insulin and improving production of sex hormones.

Results of animal studies suggest that DHEA protects against the increase in dangerous visceral fat and the development of insulin resistance induced by a poor diet and lifestyle. Other research shows DHEA plays a protective role in the development of atherosclerosis (hardening of the arteries) and coronary heart disease by interfering with atherogenic processes and enzymes such as glucoso-6-phosphate dehydrogenase.

6. Decreases Sexual Dysfunction and Can Improve Libido

Although it’s not fool-proof or without risk for side effects, DHEA has helped many people overcome sexual dysfunctions, loss of libido, erectile dysfunction, hormonal imbalances and menopause symptoms like vaginal dryness. Study results over the years have been mixed, but some research demonstrates that lower levels of DHEA occur in men with erectile dysfunction. DHEA supplementation can benefit both men and women with various symptoms related to declining sex hormones, according to some studies.

Low testosterone and hormone deficiency in men (also sometimes called partial androgen deficiency) contribute to problems like aches, pains, weight gain, loss of functioning and sexual problems, but some research suggests that taking 25 milligrams of DHEA daily for one year might improve these symptoms.

Other evidence shows that taking DHEA for six months helps lower sexual symptoms related to nerve damage and diabetes, such as impotence.  Women taking 10 to 25 milligrams of DHEA daily could see a decrease in certain menopausal symptoms like hot flashes, vaginal dryness and weight gain.

Dosage

As you can see, DHEA offers a host of benefits. Still, more is not always better. It’s best to take DHEA supplements in low doses at first to give your body time to acclimate, and then gradually increase the amount over several months. Even when someone is around 25-years-old, they only produce 40 to 70 milligrams daily of DHEA, so supplements should be taken in relatively small doses. High dose pills should raise concern.

Because there is no guarantee of strength, purity or safety of DHEA products (they are not usually regulated by the Food and Drug Administration), it’s important to read labels, do your research when buying supplements and follow directions. It’s advised that you try to purchase DHEA directly from a doctor in order to ensure it’s authentic and not contaminated. DHEA comes in capsule, tablet, chewing gum, sublingual (under the tongue) drop and topical (on the skin) cream form, but the type you’ll want to use depends on what you’re using it for.

• According to the National Institute of Health, research suggests that taking between 20 to 50 milligrams of DHEA supplements daily should be sufficient and safe for most adults over the age of 30. Individual needs will vary, but less is usually better, especially at first.
• In some cases, DHEA is administered in high doses up to 200 to 500 milligrams daily to help treat certain disorders such as depression or lupus, but this should only be done under medical supervision.
• For treatment of major depression, cognitive decline and schizophrenia, 25 milligrams taken twice daily for six weeks is recommended.
• For improving bone healing and bone mineral density, 50 to 100 milligrams per day is recommended.
• For erectile dysfunction, menopausal symptoms and vaginal dryness, 25 to 50 milligrams per day is best.

Risks and Side Effects

DHEA is a powerful hormone and therefore works differently than other vitamins, minerals or supplements. Hormones are not easily excreted through urine and can cause problems when they are taken or produced in excess amounts, since all hormones need to balance each other out and work together. DHEA doesn’t have the same effects in everyone, and it’s important to keep in mind that it has a very complex biochemistry, making results somewhat “variable and unpredictable.”

DHEA supplements are not for everybody, and it’s important to follow directions carefully.

• People under the age of 30 should not use DHEA supplements, unless they are specifically being told to do so by their doctor and are being monitored. That’s because younger people under 30 tend to produce enough DHEA on their own, and taking more has the potential to alter levels of other hormones. Since it is converted to other sex hormones, taking too much DHEA can cause symptoms like acne, irregular periods, fertility problems, facial hair growth in women and elevated testosterone.
• Men being treated for prostate cancer should also not take DHEA, since a common way to treat and manage prostate cancer is to lower testosterone levels through medications. Taking extra DHEA can be counterproductive to this type of treatment and can slow recovery or cause side effects. Similarly, women being treated for breast cancer should also avoid DHEA supplements since it can increase estrogen, which is tied to higher risk for breast cancer development.
• Women who are pregnant or breastfeeding should not use DHEA because it affects sex hormones levels. For women looking to get pregnant in the near future, it’s best to get their doctor’s advice first.
• If you take any medications regularly (including blood thinners, anticonvulsants, hormone therapy and drugs for diabetes and heart or liver problems) or you have an existing serious medical condition, always talk to your doctor before you start using DHEA supplements to err on the safe side.

Final Thoughts

We all create DHEA in our bodies, however, levels of the hormones begin to drop off after the age of 30, increasing the risk for low-DHEA-related issues like inflammation, sexual dysfunction and mood disorders, among other issues.

DHEA supplementation helps improve lean muscle mass and promotes hormone balance. It is generally considered safe when taken in low doses. However, taking DHEA isn’t for everyone, and it isn’t a magic bullet. Not everyone who takes DHEA sees improvement, and some even experience negative side effects. Be sure to consult with your medical provider before taking DHEA supplements.

The post Is a DHEA Supplement Right for You? appeared first on Dr. Axe.

Taurine is a key amino acid involved in nearly every aspect of health, from heart health to brain function and beyond. In fact, animal research published in June 2023 even linked this amino acid to longevity.

Produced in the body and found naturally in a variety of food sources and supplements (including thermogenics), there are plenty of options to help you get your fix.

So where does taurine come from, what does taurine do, and is taurine bad for you?

Keep reading for everything you need to know about this important amino acid and the many potential taurine benefits that it can provide.

What Is Taurine?

So what is taurine? Taurine, or 2-aminoethanesulfonic acid, is a type of amino acid that is found in the body and is considered the most abundant amino acid in the heart, retina, skeletal muscle, brain and immune cells.

The word “taurine” stems from the Latin word taurus, which means bull or ox, because it was first isolated from ox bile in 1827 by German scientists Friedrich Tiedemann and Leopold Gmelin.

However, contrary to popular belief, there’s no association between taurine and bull sperm. In fact, it’s found in a variety of natural sources, both in the body and throughout the food supply.

Like other amino acids such as glutamine and proline, it is a conditionally essential amino acid. This means that the body is usually able to produce it on its own, except during times of illness and stress.

Like the ingredient guarana, L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits. It’s also widely available in supplement form, and may be beneficial for people at risk for taurine deficiency, including those receiving parenteral nutrition or those with chronic heart, liver or kidney failure.

Benefits

1. May Help Reduce the Risk of Heart Disease and Diabetes

Studies show that taurine may help reduce the risk of heart disease, thanks to its ability to decrease blood pressure and inflammation. In fact, according to a review published in Amino Acids, animal models suggest that a higher intake could help protect against heart disease and prevent fatty plaque build-up in the arteries.

Recent research shows that taurine exhibits an anti-inflammatory effect on cardiovascular disease, and it may even improve diabetes.

One study out of Japan found that taking 3 grams daily for seven weeks led to significant reductions in body weight and triglyceride levels, both of which are risk factors for heart disease. It also decreased the atherogenic index, a measure that is used to predict the risk of atherosclerosis and heart disease.

2. Possibly Helps Decrease Symptoms of Parkinson’s Disease

Studies indicate that taurine may help with the regeneration of brain cells, which could be beneficial for the treatment of neurodegenerative conditions like Parkinson’s disease.

Interestingly enough, research shows that people with Parkinson’s disease were more likely to have lower levels of taurine compared to a control group. Not only that, but lower levels were also associated with increased motor severity.

Although more research is needed on the potential taurine benefits for those with Parkinson’s disease, some research suggests that it could help reduce symptom severity by altering the activity of a specific enzyme involved in mitochondrial function.

3. Potentially Reduces Metabolic Syndrome

Metabolic syndrome is a group of conditions that increase the risk of heart disease, stroke and diabetes. These conditions include high blood pressure, excess belly fat, increased cholesterol or triglyceride levels and high blood sugar.

A 2016 review published in Food & Function analyzed a combination of human and animals studies, and reported that taurine was found to have “an efficient action against metabolic syndrome, which includes reducing triglycerides to prevent obesity, improving insulin resistance to regulate glucose metabolism, lowering cholesterol to prevent diet-induced hypercholesterolemia, and … reduce blood pressure.”

While more research is definitely needed, other research also indicates that it could be beneficial for preventing metabolic syndrome when paired with regular physical activity and a healthy, well-rounded diet.

 4. Aids Patients with Periodontal Disease

Taurine acts as an antioxidant, which means that it can help fight harmful free radicals and prevent oxidative stress in the body. (This means it may help fight hypertension and cardiac dysfunction.)

Some research also shows that it could be beneficial in the treatment of periodontal disease, which is a type of gum infection often caused by poor brushing and flossing.

One study conducted at Annamalai University in India found that administering taurine to people with chronic periodontitis reduced oxidative stress in the gums and blood, which could help promote healing and improve oral health.

5. May Improve Athletic Performance

Taurine has become a more commonly used athletic supplement, with many athletes looking to boost physical performance and enhance endurance.

In one study, eight middle-distance runners consumed 1,000 milligrams two hours prior to running, which was found to increase performance by an average of 1.7 percent.

Another study out of Japan showed that taurine supplementation was linked to improvements in strength and endurance, thanks to its ability to act as an antioxidant and protect against exercise-induced DNA damage.

Animal models and human studies have also found that taurine may help prevent muscle injury and increase fat-burning during exercise, both of which can be incredibly beneficial when it comes to boosting athletic performance.

6. May Help Slow Aging

While the mechanisms are not exactly clear, animal research from 2023 found that preventing and/or reversing taurine decline appears to extend longevity and improve health in several animal species, including worms, mice and monkeys. As the study authors note, “a decline in circulating taurine is a feature of aging in multiple species, including humans, with levels falling by ∼80% over the human life span.”

The good news is that exercising can help boost taurine levels in humans, which in turn could help combat aging and support longevity.

Foods Containing Taurine

Taurine is naturally found in a variety of meat and dairy products. For most people, this means that if you eat a balanced diet, you probably get all you need.

It’s also found in cow’s milk-based infant formula and may be added as a supplement to non-dairy-based infant formula as well.

According to the Food and Drug Administration (FDA), the typical omnivorous diet provides between 9–400 milligrams of taurine per day. Dietary intake on a lacto-ovo vegetarian diet is estimated to be about 17 milligrams per day, and many vegan diets are completely lacking in this important amino acid.

However, except during times of extreme illness and stress, the body is able to produce taurine on its own, and some research suggests that the body may excrete less to conserve levels when intake is low as well.

Although it’s often found in sports drinks and supplements, there are plenty of natural sources of this important amino acid available as well. Here are a few of the top taurine sources:

• Meat and poultry — 11 to 306 milligram/100 grams wet weight
• Seafood — 11 to 827 milligrams/100 grams wet weight
• Dairy products — two to eight milligrams/100 milliliters
• Breast milk and infant formula — four to seven milligrams/100 milliliters

Supplement Dosage Recommendations

Taurine supplements are available in capsule or powder form. The taurine dosage can vary depending on a number of different factors, but most supplements contain between 500–1,000 milligrams per serving.

However, doses up to 3,000 milligrams have been shown to be safe and associated with minimal risk of side effects.

Be sure to talk to your healthcare professional before starting supplementation if you have any underlying health conditions. Additionally, consider starting with a lower dosage and working your way up to assess your tolerance and prevent adverse effects on health.

Many also recommend using a taurine supplement for dogs or taurine for cats to help prevent complications and improve outcomes for pets diagnosed with dilated cardiomyopathy (DCM). However, most pets can meet their needs for this important amino acid through diet alone, so talk to your veterinarian to determine if supplementation is right for your furry friend.

Dangers and Potential Side Effects

Although it has been deemed as generally safe to consume, it’s important to practice moderation with all supplements to prevent any potential taurine side effects. Consult with your doctor before starting supplementation, and when possible, simply get it through a balanced diet.

When consumed in energy drinks, the potential for taurine danger can increase. Energy drinks have been linked to serious safety issues, leading to the ban of this important amino acid in several countries.

However, it’s unclear whether these health issues could be caused by taurine itself or its combination with caffeine and other potentially harmful ingredients.

While some research in animals suggests that taurine could be beneficial for mental health disorders like depression and anxiety, other studies have found that it could worsen symptoms of bipolar disorder and mania. If you have any mental health conditions, talk to your doctor before starting supplementation.

Supplementation is also not recommended for those with kidney problems, as it could worsen kidney function and exacerbate symptoms. Women who are pregnant or breastfeeding should avoid use as well, as research is lacking on the healthy and safety of supplementation for these populations.

Finally, taurine may also act as a natural diuretic to increase water excretion from the body. Therefore, it may interfere with certain medications such as lithium, which can decrease its effectiveness.

Final Thoughts

• What is taurine? This conditionally essential amino acid is found throughout the body, as well as in food sources like meat, dairy and seafood.
• What is taurine used for? Potential taurine benefits include improved heart health, a reduced risk of metabolic syndrome, enhanced athletic performance, better oral health and decreased symptoms of Parkinson’s disease.
• Taurine for dogs and cats can also be beneficial for animals diagnosed with DCM. However, it’s best to talk to your veterinarian before starting supplementation.
• Although it’s generally recognized as safe, it’s not suitable for everyone and may cause issues for some people.
• While you can get this important amino acid from supplements, it’s always best to get your nutrition from whole food sources whenever possible.

The post Taurine Benefits for Athletic Performance & Heart Disease appeared first on Dr. Axe.

Have you heard about this increasingly popular supplement that could help lower inflammation, fight the effects of stress and pain, raise immunity, and increase energy levels? It’s called MSM (methylsulfonylmethane).

What is the supplement MSM good for? It’s used to help treat literally dozens of illnesses, painful symptoms and disease.

For example, research suggests that MSM benefits include improving immune function, lowering chronic inflammation and helping to restore healthy bodily tissue.

The post MSM Supplement Improves Joints, Allergies and Gut Health appeared first on Dr. Axe.

As the world’s most popular dietary supplement, you can easily find an extensive range of multivitamin supplements to fit any age, gender and lifestyle on the shelves of grocery stores, pharmacies and health shops alike. Multivitamins have become household staples in many parts of the world, and surveys have even found that more than one-third of all Americans take multivitamins daily in the hopes of improving their health, warding off disease, and enriching their diets with any vitamins and minerals that they might be missing.

So do multivitamins work, and should you consider adding them into your daily routine? Let’s dive right in and take a look at what you need to know, along with the best vitamins for men and best vitamins for women to take.

What Are Multivitamins?

Multivitamins are a type of supplement that contain a combination of vitamins, minerals and other nutrients used to support better health. In the United States, the official multivitamin definition is any supplement with at least three vitamins and minerals that has minimal risk of adverse side effects and is without the addition of herbs, hormones or drugs.

Most people use multivitamins to help fill in nutritional gaps and prevent deficiencies in key vitamins and minerals. They have also been associated with a number of health benefits and may aid in promoting better eye health, improving memory and maintaining bone strength throughout the life span.

Multivitamins are available in pill, capsule, powder, liquid or even injectable form, and different formulations are available to fit the nutritional needs of just about anyone, regardless of age, gender or health status.

In the United States, multivitamins have been available since the early 1940s and have steadily grown in popularity since. In fact, it’s estimated that more than one-third of all Americans take multivitamins, and according to the National Institute of Health’s Office of Dietary Supplements:

MVMs (multi-vitamin/mineral) and MVs (multivitamin) accounted for 14% of all purchases of supplements and 38% of all sales of vitamin and mineral supplements in the United States in 2019. U.S. sales of all dietary supplements totaled an estimated $55.7 billion in 2020, including $21.2 billion for all supplements containing vitamins, minerals, or both, of which $8.0 billion was for MVMs and MVs.

Most health experts recommend prioritizing a nutritious, well-rounded diet to help meet nutritional needs over supplementation. However, multivitamins are often prescribed to those with limited intake, people with restrictive diets and those with certain conditions that may impair nutrient absorption. Multivitamins can also benefit older adults, pregnant women and those at risk for health issues like macular degeneration.

Related: The Best Postnatal Vitamins for Mom and Baby

Types

Your nutritional needs can vary based on many different factors. For this reason, the best multivitamin for men over 50 may be totally different than the best multivitamin for women.

Fortunately, there are many types of multivitamins available to fit any age and lifestyle. In fact, you can easily find a multivitamin for bodybuilding and gaining muscle, multivitamins designed specifically for people with kidney disease, and even vitamin supplements made to enhance the health of your hair, skin and nails.

They can be found in pill, powder, capsule or liquid form, making it easy to find something that works for just about everyone. Plus, different supplements contain different mixes of vitamins and minerals, so you can use your multivitamin to tailor to your specific health goals and round out your diet.

Related: Most Supplements Contain Magnesium Stearate — Is It Safe?

Multivitamin vs. B Complex Vitamin

Multivitamins typically contain most of the vitamins and minerals that your body needs, including vitamins A, C, D, E and K, as well as B vitamins like thiamine, niacin and vitamin B12. For this reason, they are most often used to help fill in the gaps in a balanced diet and may be especially useful for those who have restrictive diets, limited intake or just need some help squeezing in enough micronutrients each day.

B complex vitamins, on the other hand, contain only B vitamins, including a mix of thiamine, riboflavin, biotin, pantothenic acid, folic acid, vitamin B12 and vitamin B6. These supplements may be more useful for those who have well-rounded diets and meet most of their nutritional needs through food alone but are looking to support healthy energy levels, improve cognitive performance and promote mental health.

It’s usually not recommended to take both a B complex and multivitamin, as excess amounts of B vitamins are simply excreted through the urine. Instead, pick one or the other based on your personal nutritional needs and health goals.

Health Benefits

1. Corrects Nutritional Deficiencies

Micronutrient deficiencies can be at the root of serious issues like pellagra, anemia, bone loss, fatigue and constipation. Luckily, multivitamins can be used to help fill in any nutritional gaps in your diet and prevent vitamin and mineral deficiencies to optimize your health.

If you’re on any type of restrictive diet, in particular, you may be missing out on important nutrients that your body needs. People following a vegan or vegetarian diet, for example, are often lacking key micronutrients like iron, vitamin B12, zinc and calcium in their diets. Taking a multivitamin is the best way to ensure that you’re getting these essential vitamins and minerals in your daily diet.

2. Supports Healthy Pregnancy

Getting enough vitamins and minerals in your diet is absolutely essential to ensuring a healthy pregnancy, and each nutrient plays a specific role in fetal growth and development. Folate supports neural tube development, calcium supports bone growth, iodine prevents thyroid problems and iron keeps your blood healthy.

Doctors generally recommend that women who are pregnant or planning to become pregnant should take prenatal vitamins, which can help round out a well-balanced diet by supplying these key vitamins and minerals to ensure a healthy pregnancy. In fact, some studies show that multivitamin use is associated with a lower risk of certain birth defects, which can have long-lasting and even permanent effects on health.

3. Promotes Proper Growth and Development

Multivitamins can help provide many of the micronutrients that are necessary for promoting proper growth and development in children. This is especially important for children who may not be meeting their nutritional needs through diet alone.

For instance, one review published in the Archives of Disease in Childhood found that nearly 50 percent of children surveyed had vitamin A intakes below the recommended amount. Deficiencies in vitamins D and K have also been recorded in children, both of which can have serious consequences on long-term health and are easily preventable through the use of a multivitamin.

4. Helps Maintain Bone Strength

As you get older, it’s normal to gradually lose bone mineral density, increasing the risk of bone fractures and serious conditions like osteoporosis. Certain people are at an even higher risk of developing osteoporosis, including women, older adults and those with nutritional deficiencies.

Multivitamins can supply some of the important vitamins and minerals that your body needs to build and maintain strong, healthy bones, even as you get older. Studies show that calcium and vitamin D, in particular, can be combined to help reduce the risk of bone fractures.

However, the best multivitamin for women over 50 should include a mix of calcium, vitamin D, magnesium and phosphorus, all of which can promote bone health and reduce the risk of osteoporosis.

5. Improves Brain Function

The benefits of multivitamins extend far beyond physical health. In fact, some research shows that taking a daily multivitamin can also preserve brain function and boost mental health as well.

Interestingly enough, one study published by the Centre for Human Psychopharmacology at Swinburne University in Australia even found that daily supplementation with a multivitamin was able to improve memory in older men at risk for cognitive decline.

What’s more, multivitamins may also improve mood and reduce symptoms of depression. One study published in Psychopharmacology showed that multivitamin supplementation was linked to significant reductions in both anxiety and stress. Similarly, another study found that taking a multivitamin was effective at increasing alertness, improving mood and enhancing feelings of overall well-being.

6. Enhances Eye Health

Research suggests that taking a multivitamin can help improve eye health and aid in the treatment of conditions like macular degeneration, which is an eye disease the causes vision loss and is considered the leading cause of blindness around the world. Fortunately, studies show that taking multivitamins can help slow the progression of age-related macular degeneration.

Other studies have found that multivitamins may even reduce the risk of cataracts, another common condition that contributes to vision loss in older adults.

7. May Benefit Heart Health

It’s no secret that what you put on your plate has a major impact on the health of your heart. Certain nutrients can reduce cholesterol level, lower blood pressure and relieve inflammation to keep your heart functioning and in top condition. That may be why some studies have found that multivitamin use may be associated with a lower risk of heart attacks and death from heart disease.

However, evidence has been mixed on the effects of multivitamins on heart health, with several studies showing that supplementation may not have much of an impact on the prevention of heart disease. Therefore, more studies are needed to understand how multivitamins may impact heart health in the general population.

Best Multivitamins for Men

Men have different nutritional needs than women, so finding the best multivitamin for men can definitely be a challenge. The best men’s multivitamin should include enough of several important micronutrients that are directly involved in overall health and wellness to meet your daily needs and prevent deficiency.

Here are a few of the best vitamins for men, plus a few minerals that should definitely be included in your multivitamin:

• Vitamin A: helps maintain eye health, increases skin cell turnover and regulates immune function
• Vitamin B12: aids in red blood cell formation, DNA synthesis and brain function
• Vitamin C: acts as an antioxidant to fight free radicals, produces collagen, and protects against infection and disease
• Vitamin E: improves heart health, prevents oxidative damage to cells and relieves inflammation
• Vitamin D3: increases calcium absorption, builds strong bones and boosts immunity
• Magnesium: acts as a cofactor for over 300 enzymatic reactions and plays a role in energy metabolism, muscle contractions and brain health
• Selenium: protects cells, reduces the risk of thyroid problems and increases male fertility

Best Multivitamins for Women

Because women need different amounts of vitamins and minerals at different points throughout their life spans, the best women’s multivitamin should include a wide array of vitamins and minerals tailored to fit their recommended daily requirements.

Here are some of the best vitamins for women as well as a few important minerals that you may want to look for in your daily supplement:

• Vitamin A: keeps your skin glowing, wards off illness and infection, and maintains healthy vision
• Vitamin B12: boosts energy levels, promotes DNA production and optimizes brain health
• Vitamin C: aids in collagen synthesis to support healthy hair and skin, prevents cell damage, and enhances immunity
• Vitamin D3: supports bone health, increases calcium absorption and boosts immunity
• Calcium: promotes bone formation and strength to prevent osteoporosis and bone loss during menopause
• Folate: involved in DNA replication and necessary to prevent birth defects during pregnancy
• Iron: produces healthy red blood cells to help deliver oxygen to the body

Worst Multivitamins for Health

Not all multivitamins are created equally, and some may actually do more harm than good when it comes to your health. Many are often contaminated and can contain harmful fillers, additives and questionable ingredients, like food dyes, hydrogenated fats and genetically modified cornstarch. Not only can these ingredients potentially negate many of the health benefits of your daily multivitamin, but they may also come with long-term consequences to your health.

Your best bet is to check the ingredients label carefully, and steer clear of multivitamins pumped full of fillers, artificial food coloring and chemicals. Be sure to also buy from a reputable retailer, and opt for organic blends to make sure you’re getting the real deal.

Who Needs to Take One?

At this point, you may find yourself wondering: Should I take a multivitamin?

If you’re not following a well-balanced, healthy diet the majority of the time, adding a multivitamin into your routine may be a good idea. Additionally, if you are on a restrictive diet or have increased nutritional needs, you may also want to consider taking a multivitamin.

Vegans and vegetarians, those following a low-calorie diet, people with decreased food intake, and those who have recently undergone weight loss or bariatric surgery may need to take a multivitamin. Additionally, older adults, people with impaired nutrient absorption, athletes, and women who are pregnant or breastfeeding may also benefit from taking a multivitamin.

Dosage can vary widely based on the content of your multivitamin. It’s important to follow the instructions carefully to ensure you’re meeting your nutritional needs without overdoing it and increasing the risk of negative side effects.

If you have any questions or concerns or any underlying medical conditions that may alter your micronutrient needs, be sure to discuss with your doctor to find the right multivitamin for you.

What to Look For

There are many different forms of multivitamins available, making it easy to find one that works for you. Capsules and pills are the most common types, but you can also opt to take a liquid multivitamin if you have difficulty swallowing or prefer adding it to juices or smoothies instead.

Picking the best multivitamin for you is one surefire way to make sure you’re getting the most bang for your buck. If you have special nutritional needs, you may want to consider a multivitamin tailored to you. Women who are pregnant or breastfeeding, for example, may want to opt for a prenatal vitamin, whereas older adults can select a multivitamin that contains the specific nutrients that they need.

Additionally, be sure to check the multivitamin ingredients label carefully to be sure your supplement isn’t loaded with artificial fillers and additives, which are often used to extend shelf life and cut costs but can end up depleting the nutritional value of your multivitamin.

Look for multivitamins brands that produce supplements using real, whole-food sources rather than synthetic ingredients to boost absorption and bioavailability. Ideally, multivitamins should also be fermented, which means that they have undergone a natural process that allows them be digested and absorbed more efficiently.

Steer clear of formulas that contain both iron and calcium. Iron binds to calcium and impairs its absorption, so taking a multivitamin with iron and calcium at the same time is never a good idea. Instead, pick a multivitamin that contains just one and — if needed — take a separate mineral supplement with the other at a different meal.

When used as directed, potential multivitamin side effects are minimal and often resolve over time. Some of the symptoms most commonly reported include constipation, diarrhea, nausea or upset stomach. If symptoms persist, consider switching brands or discussing any concerns with your doctor.

Risks and Side Effects

Multivitamins can be a useful tool to ensure you’re meeting your nutritional needs. However, they shouldn’t be used as a replacement for a healthy, well-balanced diet rich in nutrient-dense foods. Not only do these foods contain an array of important vitamins and minerals, but they also contain other important nutrients, including fiber, protein and healthy fats.

Multivitamins are generally safe and can be used with minimal risk of side effects. Adverse symptoms often resolve on their own and are generally mild, including stomach discomfort, diarrhea and constipation.

Be careful when combining a multivitamin with other nutritional supplements, as this can cause you to consume certain nutrients above the established upper limit, increasing your risk of adverse side effects.

If you’re taking blood-thinning medications like warfarin, you may need to talk with your doctor before starting a multivitamin to ensure your intake of vitamin K remains consistent.

Smokers should also pay close attention to what their multivitamin contains and avoid supplements with high amounts of vitamin A or beta-carotene, as these supplements have been linked to a higher risk of lung cancer in some studies.

Additionally, if you have any underlying health conditions or are pregnant, it’s best to consult with a doctor or dietitian to find a multivitamin tailored to your nutritional needs. This is because certain conditions like kidney disease can lead to alterations in your nutrient requirements, so taking an over-the-counter supplement may provide too much or too little for your specific nutritional needs.

Final Thoughts

• Multivitamins are supplements that contain a mix of vitamins, minerals and other nutrients to help support better health.
• They can help correct nutritional deficiencies, support a healthy pregnancy, promote proper growth and development, and improve brain, eye, heart and bone health.
• Because nutritional needs can vary based on a number of different factors, the best multivitamin for men and the best multivitamin for women may be slightly different.
• Specific multivitamins are also available for older adults, children, people with certain health conditions and those with unique nutrient needs.
• For best results, be sure to find a multivitamin free of fillers and additives and produced from real, whole-food sources.
• Additionally, make sure to pair your multivitamin with a healthy, well-rounded diet to help promote better health long term.

The post 7 Multivitamin Benefits, Plus the Best Multivitamins for Men & Women appeared first on Dr. Axe.

With its sharp leaves and thick, knobby skin, the exterior of a pineapple doesn’t give any indication of the goodness inside. First, this fruit is known for its juicy, sweet golden flesh but increasingly also for its secret weapon: bromelain.

What most people don’t realize about pineapples is that they’re infinitely more useful to humans than just as a garnish for tropical drinks. Due to powerful enzymes that the pineapple contains — especially the protein-digesting enzyme called bromelain — this delicious fruit is also a food that operates like medicine.

What Is Bromelain?

Pineapple, a South American native and a cherished part of Hawaiian folk medicine, is one of the richest sources in the world of the enzyme bromelain. It is composed of several endopeptidases and compounds like phosphatase, glucosidase, peroxidase, cellulase, escharase and protease inhibitors. Usually bromelain supplements or extracts refer to enzymes extracted from pineapple stems or cores, rather than from the fruit’s flesh.

Used widely as a natural remedy to treat everything from indigestion to allergies, pineapple is not only brimming with this enzyme, but also vitamin C, vitamin B1, potassium, manganese and phytonutrients. While pineapple has many benefits, the real secret to its healing powers is definitely bromelain.

What is bromelain used to treat? In the medical world, this fascinating compound has traditionally been used as a potent anti-inflammatory and anti-swelling agent. Research have also shown that it has fibrinolytic, antiedematous and antithrombotic properties, meaning it helps prevent blood clots, edema and swelling.

In the past, this enzyme was also used as a meat tenderizer, reason being it helps to soothe and relax tense, inflamed muscles and connective tissue. Additionally, recent studies have found evidence that this enzyme may stop lung metastasis, which suggests that bromelain can be used to treat a wide variety of diseases, potentially including cancer.

A look at the scientific literature, which includes 1,600-plus articles evaluating the medicinal benefits of bromelain, shows that it has been used to treat a wide range of health problems, including:

• Connective tissue injuries, such as ACL tears
• Sprained ankles
• Tendonitis
• Allergies
• Arthritis, joint pain and osteoarthritis
• Digestive issues like heartburn or diarrhea
• Cardiovascular disorders
• Asthma
• Autoimmune diseases
• Cancer
• Inflammatory bowel disease
• Sinus infections, such as bronchitis and sinusitis
• Surgical trauma and slow healing of skin wounds or burns
• Poor absorption of drugs, especially antibiotics, and symptoms due to taking medications

Benefits

1. May Help Prevent Cancer

Pineapple is now recognized in the scientific community as one of the top cancer-fighting foods. In studies, bromelain has been found to have natural anti-cancer effects, including promoting apoptotic cell death and preventing tumor growth. It’s been shown in animal studies that it can induce the production of distinct cytokines, that it has antimetastatic efficacy and that it inhibits metastasis by reducing platelet aggregation.

Studies have linked bromelain to increased protection against breast and lung cancer, and the journal Anticancer Drugs published results from a clinical trial that suggested it affects malignant peritoneal mesothelioma — a rare cancer caused by asbestos exposure.

According to the study, it was uncovered that “The addition of bromelain increased the die off of cancer cells (cytotoxicity) significantly … Bromelain has the potential of being developed as a therapeutic agent in treating malignant cancer.”

2. Helps Treat Digestive Disorders

Why is bromelain good for you if you suffer from indigestion or a gastrointestinal disorder? Because it’s an enzyme that specifically helps with digesting proteins and has been found to help your body absorb nutrients and even medications more efficiently. Studies suggest that it decreases colonic inflammation and reduces secretion of pro-inflammatory cytokines that damage the gut lining.

Because studies indicate that it’s very effective at healing tissues within the gastrointestinal tract, bromelain is beneficial for people with any of the following GI problems:

• Inflammatory bowel disease
• Ulcerative colitis
• Dyspepsia, or peptic ulcers due to heliobactor pylori infections
• Colon cancer
• Constipation
• Crohn’s disease
• Heartburn
• Diarrhea

3. Supports Faster Recovery from Surgery and Injuries

Bromelain’s anti-inflammatory properties make it a great natural painkiller and alternative to taking pain-killing medications, such as aspirin. One study that evaluated bromelain’s ability to treat patients who had impacted third molars extracted found that it supported wound healing and helped decrease pain and swelling following the patients’ operations.

Most patients who undergo this surgery experience significant post-operative symptoms, and unfortunately, antibiotics and painkillers are not always effective at preventing infections or other discomfort during the healing process. Of the 80 people who participated in the study, those who were prescribed bromelain reported “significantly lower” post-operation pain, swelling and even redness compared to the control group prescribed a generic painkiller.

4. Fights Allergies and Asthma

The journal Evidenced-Based Complementary and Alternative Medicine highlighted the results of a study that investigated how bromelain affected mice suffering from asthma. The study produced some interesting results — for example, that bromelain reduces allergic sensitization and stops development of other inflammatory responses affecting the airways.

These findings suggests that this enzyme helps modulate the entire immune system. It can actually help prevent allergies by addressing the root cause — a hyperactive, oversensitive immune system. It was observed in the study that CD11c (+) dendritic cells and DC44 antigen-presenting cells were kept at bay when supplementing with bromelain, a sign that this enzyme is capable of targeting the underlying cause of asthma and allergies.

5. Helps Prevent or Treat Sinus Infections (Rhinosinusitis)

To see whether or not a daily dose of bromelain (300 FIP units, 600-milligram tablets) could help people suffering from chronic sinusitis (inflammation of the sinuses), researchers at the University of Cologne in Germany took 12 patients who had already had sinus surgery and treated them with bromelain for three months.

They discovered the following bromelain benefits: Total symptom scores improved, total rhinoscopy scores improved, overall quality of life was enhanced and there were no adverse effects reported.

Because surgery can oftentimes be ineffective at treating sinusitis, this research brings a lot of hope to people suffering from chronic sinus problems.

6. Helps Decrease Joint Pain

Due to its powerful anti-inflammatory and analgesic characteristics, bromelain is fantastic for reducing acute or chronic joint pain. The journal Alternative Therapies in Health and Medicine published a research trial that evaluated 42 osteoarthritis patients with degenerative spine or painful joint conditions.

Two 650-milligram capsules of bromelain were given to the patients two to three times each day on an empty stomach (depending on whether they had acute or chronic pain). Researchers discovered that pain decreased up to 60 percent in participants dealing with acute pain and more than 50 percent in those with chronic disorders.

The researchers’ conclusion was that “Bromelain has been demonstrated to show anti-inflammatory and analgesic properties and may provide a safer alternative or adjunctive treatment for osteoarthritis.” Therefore, bromelain may help remedy degenerative joint disease, arthritis and osteoporosis.

7. May Support Weight Loss

Does research suggest there’s any link between bromelain and weight loss? Its effects on weight management and fat cells are still under investigation, but there’s reason to believe that it may help with weight loss due to its anti-inflammatory effects, ability to reduce pain, and capability of improving physical abilities and digestion.

According to a 2017 article published in PLOS One, “stem bromelain (SBM) is used as an anti-obesity alternative medicine.” Some studies have found that bromelain helps downregulate adipocyte fatty acid-binding protein, fatty acid synthase and lipoprotein lipase. It may also inhibit adipogenesis (cell differentiation that can contribute to formation of fat cells) and reduce triglyceride accumulation.

Foods

Wondering what fruits have bromelain in them, other than pineapple, and are there any other ways to get it other than from eating certain foods? The only other fruit with some bromelain are grapefruits but not at the same quantity as pineapple.

There are three primary ways to incorporate bromelain into your natural health regimen:

1. Pineapple Core

First, of course, is eating the fiber-rich core of a juicy, ripe pineapple. Bromelain is not found in significant quantities in other fruits, although pineapple is sometimes eaten along with immature, green papaya to increase absorption and provide the beneficial enzyme called papain.

Eating pineapple (fresh or frozen) is the very best way to consume natural bromelain. It’s found in all parts of the pineapple but most concentrated in the core.

Keep in mind that the riper the fruit is, the softer the core will be. So, make sure you keep your pineapple out on your counter for an extra day or two — this way you’re not gnawing on a tough stem. Note that the flesh of a pineapple is also good for you but doesn’t have the high bromelain content like the core does. The core is where the highest concentration is found.

2. Juicing Pineapples

Juicing the core of the pineapple or throwing it into a smoothie along with other vegetables like cucumber is an easy way to consume bromelain. Drinking fresh pineapple juice has been suggested to be a powerful remedy against inflammatory diseases.

It’s recommended to drink four ounces a day to help prevent digestive issues and up to eight ounces to treat illnesses like ulcerative colitis, inflammatory bowel disease or constipation.

3. Bromelain Supplements/Extract

Bromelain supplements are usually found in the form of dried yellow powder, extracted from pineapple juice that is subjected to centrifugation, ultrafiltration and lyophilization. Taking a natural bromelain supplement or proteolytic enzyme supplement with bromelain can be quite effective if you’re treating a specific inflammatory or chronic disease.

If you are trying to improve digestion, you should take bromelain supplements with meals. For all other health conditions, you should take it on an empty stomach.

Supplements and Dosage

How much bromelain should you take each day? The most commonly prescribed dosage ranges between 80–320 milligrams, two to three times daily (so around 240–960 milligrams per day).

For specific conditions, higher doses may be prescribed. Below are suggested bromelain dosages depending on the condition you’re treating:

• To treat arthritis — 400 milligrams taken 1–2 times daily
• To help with allergies — 1,000 milligrams daily of bromelain and quercetin
• For help preventing cancer — 2,000 milligrams daily, ideally take with other proteolytic enzymes
• To improve digestion — 500 milligrams taken 3 times daily with meals; some people choose to mix bromelain powder into water and drink before meals
• For help with surgery recovery — 1,000 milligrams 3 times daily taken between meals

Bromelain should be taken on an empty stomach, unless you are taking it to improve digestion. Take it with meals if you’re using it for digestive purposes.

Bromelain is considered a natural supplement and not a medication, therefore it is not regulated by the FDA. However the Dietary Supplement Health and Education Act (DSHEA, 1994) allows the sale of bromelain-containing dietary supplements, especially for the use of treating skin wounds and burns.

In terms of where to buy it, look for bromelain in health food stores or line. Some of the best bromelain supplements combine it with other digestive enzymes, furthering their effects.

For example, you’ll find amylase (an enzyme needed to properly digest glucose) in a general digestive enzyme supplement that includes other key digestive enzymes as well. Look for a full-spectrum enzyme blend for general digestive improvement and other benefits.

Recipes

To make bromelain’s effects even more powerful, combine it with other anti-inflammatory compounds, such as quercetin or curcumin (the active ingredient found in turmeric). Quercetin is a flavonoid antioxidant found in beverages and foods like red wine, green tea, kale and blueberries. It helps fight free radicals and has antiviral, antimicrobial, anti-inflammatory and anti-allergic capabilities.

Turmeric is a powerful anti-inflammatory spice that is used medicinally as a natural alternative to, or in conjunction with, medications, such as NSAIDs, antidepressants (Prozac), anticoagulants (aspirin), arthritis drugs and even cancer treatments like chemotherapy.

Making a smoothie with berries, pineapple, greens and turmeric is one way to obtain all of these medicinal herbs and compounds together.

Below are recipes that will provide you with bromelain:

• Pineapple and Cilantro Smoothie Recipe
• Anti-Inflammatory Juice Recipe
• Pina Colada Smoothie Recipe
• Sweet and Sour Chicken with Pineapple Recipe

History

Pineapple has a long history of use in places, including Hawaii, South America and Asia. According to the Gale Encyclopedia of Alternative Medicine, “Bromelain was first isolated from pineapple juice in 1891 and introduced as a therapeutic supplement in 1957.”

Some of the earliest medicinal uses of pineapple included applying pineapple dressings to wounds and skin injuries to reduce swelling and promote healing, and drinking pineapple juice to treat stomach aches and improve digestion.

In Germany, bromelain has been safely used to treat connective tissue injuries, swelling following surgery and blood clots for decades. It is considered to be very safe when taken in moderate doses and continues to be associated with very impressive benefits as more studies are continue to be conducted.

Risks and Side Effects

Bromelain is usually well-tolerated and unlikely to cause side effects. However, there are some instances when it’s unsafe to take this enzyme. Because it helps prevent blood clots, it’s important to be especially careful when consuming extra pineapple or bromelain supplements if you’re any taking blood-thinning medications.

The same applies to surgery: Avoid taking it immediately following surgery unless you speak with your doctor first, as this can increase risk for bleeding.

Side effects that have been associated with this enzyme usually include gastrointestinal symptoms, such as nausea, change in feces and increased gas. Bomelain allergy symptoms are possible and can include itchy mouth or skin, developing a rash, trouble breathing, nasal congestion, and watery eyes.

Final Thoughts

• Bromelain is a protein-digesting enzyme extracted from the flesh and stem of the pineapple plant.
• Benefits of bromelain include reducing inflammation and swelling, promoting wound healing, easing digestion, reducing muscular or joint pain, benefiting heart health, and reducing allergies or asthma.
• It can be obtained from eating pineapple (especially the stem/core), drinking pineapple juice or from taking it in supplement form. Dosages range from about 200–2,000 milligrams daily (usually around 500–800 milligrams per day).
• This enzyme is very well-tolerated but shouldn’t be taken by people taking blood-thinning medications, who have bleeding disorders or who are allergic to pineapple.

The post Bromelain: the Pineapple Enzyme that Fights Multiple Diseases appeared first on Dr. Axe.

Many people spend countless hours using harmful beauty products to keep their skin looking vibrant and young. But there’s a better way. Hyaluronic acid can keep your skin glowing, and it also benefits your joints — all without the harmful side effects of toxic skin products.

Hyaluronic acid, also called hyaluronan, is often recommended by dermatologists and other physicians for its ability to improve skin’s texture and appearance, along with reducing joint pain and other symptoms associated with aging. Hyaluronic acid is probably most well-known for its inclusion in pricey anti-aging skin serums, but you’ll also find it joint-supporting formulas, cold sore treatments, eye drops and lip balms.

What Is Hyaluronic Acid?

So what is hyaluronic acid exactly, and how does it work? Hyaluronic acid is a lubricating, clear substance that’s produced by the body naturally. In the human body, hyaluronic acid is found in the greatest concentrations in the skin, inside joints, within the eye sockets and in other tissues where it helps retain collagen, increase moisture, and provide elasticity and flexibility.

Hyaluronic acid was originally derived from rooster comb. While that form is still available, it’s better to use hyaluronic acid that’s made from a lab-created fermentation process. It’s sold both in liquid and powder form. While liquid forms contain a preservative and perhaps even propylene gylcol and alcohol, powder does not and is preferable.

Today, hyaluronic acid is incorporated into different anti-aging beauty and health care products — you can now find hyaluronic acid lotions, creams, serums and supplements sold in health food stores. There’s a good chance your dermatologist even offers hyaluronic acid in injection form.

Hyaluronic acid is also a naturally occurring ingredient in bone broth, which is why adding more bone broth or protein powder made from bone broth to your diet can automatically increase your hyaluronic acid intake.

When applied topically, hyaluronic acid cannot be absorbed. Sodium hyaluronate, however, is the salt of hyaluronic acid. Because it is a much lower molecular size, sodium hyaluronate can penetrate the skin when applied topically, and thus appears in creams and other potions.

The biggest advantage that hyaluronic acid has to offer is that it has a very high capacity for retaining water, whether on the skin, in the eyes or within soft tissue. Hyaluronic acid is considered a glycosaminoglycan, which gives it its capacity to hold a large volume of water along with its high viscosity.

Throughout the body, hyaluronic acid is distributed in many different tissues, especially in the skin, where it provides moisture and structure. The skin accounts for about half of all the hyaluronic acid found in the entire body.

Other body parts where hyaluronic acid is concentrated include tendons and joints, the membranes of the eyes, the umbilical cord, synovial fluid, skeletal tissues, heart valves, lungs, aorta and prostate. Hyaluronic acid is basically a very long link of carbohydrate molecules bound together that hold water and therefore allow for fluid movement and pressure absorption.

Over the past two decades, emerging research has shown that beneficial functions of hyaluronic acid include hydration, lubrication of joints, a space-filling capacity within tissue and between cells, building the framework through which cells migrate, repairing tissue and wounds, regulating activation of inflammatory cells (inflammation), enhancing immune responses, repairing injury of fibroblasts, and maintaining skin’s epithelial cells.

Related: Alpha Arbutin Benefits for Skin + How to Use It

Health Benefits

1. Hydrates Dry, Aged Skin

Yes, hyaluronic acid is a hydrator. Many people report that their skin feels “dewier,” the bags under their eyes become lighter and their skin texture is smoother after applying serums containing hyaluronic acid.

The primary way in which hyaluronic acid helps improve appearance of “chronoaged skin” (skin aged due to sun exposure) is by reducing water loss. In fact, one reason that hormone replacement treatments sometimes cause the skin to look more youthful and less sun-damaged is because they increase the skin’s hyaluronic acid concentration.

Dryness, dandruff, drooping eyes or lips, and sagginess are associated with aging skin because as we get older molecules in our skin lose some of their ability to bind and retain water. This not only causes dryness, but also decreases skin’s volume. Skin aging is triggered by both intrinsic and extrinsic aging, meaning daily environmental exposure to pollutants and UV light, along with the “the normal process of aging.” Studies show there are multiple sites in the skin involved in the control of hyaluronic acid synthesis, deposition, cell and protein association and degradation.

Researchers have found that stratum corneum dryness caused from prolonged sun exposure plays an important role in wrinkle formation. It’s now been shown that wrinkles and fine lines are usually also more visible in low humidity compared to high humidity environments because they further reduce the water-holding capacity and elasticity of the skin.

Hyaluronic acid can help naturally reduce signs of aging by decreasing the “epidermis water loss” associated with sun exposure, skin dryness or flakiness.

Related: Phytoceramides for Smoother, Healthier, More Hydrated Skin

2. Helps Reduce Wrinkles

Within weeks of using a topical hyaluronic acid product, you may see a visible increase in skin surface hydration. Although most research shows hyaluronic acid may take six weeks or more to improve skin’s appearance, some studies have found that anti-wrinkle hyaluronic acid serums and eye creams can sometimes start to work within just two to four weeks of use.

For more substantial anti-aging results, dermatologists now use prescription injections or formulas containing hyaluronic acids (including Juvéderm Ultra Plus or Allergan) over the course of several months to reduce lip and eye sagginess.

Results from a 2014 double-blind, randomized clinical trial that appeared in the Journal of Cosmetic Dermatology showed that products containing hyaluronic acid effectively decreased the appearance of wrinkles and reduced skin sagging within 30 days of consistent use. Some study participants also reported experiencing fuller lips and increased cheek volume by the end of one month (two traits associated with having a youthful appearance).

The trial was carried out on 40 adult females who showed mild to moderate clinical signs of skin aging prior to the study, including decreased skin volume and alterations in the skin’s surface. After either applying a product called Fillerina (which contains six forms of hyaluronic acid) or a placebo product, results were measured after three hours and then seven, 14 and 30 days later.

Researchers found that after 30 days (and some starting after 14 days), those using Fillerina showed significant “improvements in facial contours and volumes” compared to the placebo group, and to the baseline measurements. The active treatment group experienced reductions in sagging of both the face and the cheekbones contours, improved lip volume, and decreased wrinkle depth and volume, while the placebo group saw no such improvements.

A separate study published in the The Journal of Clinical and Aesthetic Dermatology evaluated a new topical low molecular nano-hyaluronic acid preparation for wrinkles, skin hydration and skin elasticity in humans. Thirty-three women with an average age of 45 were studied over eight weeks to measure its anti-wrinkle efficacy of a new nano-hyaluronic acid.

Study results show statistically significant moisturizing effect, finer skin texture and improved skin elasticity. In conclusion, “The new nano-hyaluronic acid clearly demonstrated a significant benefit in decreasing the depth of wrinkles (up to 40 percent), and skin hydration (up to 96 percent) and skin firmness and elasticity were significantly enhanced (up to 55 percent) at the end of eight weeks.”

3. Sores, Sunburn and Wound Repair

Aside from lowering the appearance of wrinkles and dryness, hyaluronic acid is beneficial for treating cold sores and mouth sores, ulcers, wounds, bites and burns due to how it keeps damaged tissue moist. Tissue repair benefits also include sunburn relief. Many cold sore treatments for the lips and mouth contain hyaluronic acid gel to speed up the healing process and prevent cracking or bleeding.

Hyaluronic acid is part of the structural component of the mouth and the lips, which are made up of connective tissues made partly from collagen and water. Collagen and hyaluronic acid help give lips their structure and shape. Because hyaluronic acid binds to water, it hydrates the skin and tissues within the mouth/lips and keeps skin junctions tight, helps bring nutrients to damaged tissues, controls inflammation and helps fluids carry out waste.

4. Lubricates Achy Joints

Hyaluronic acid is found in all bones, connecting tissue, joints, tendons and cartilage structures throughout the body — especially a type called hyaline cartilage, which covers the ends of bones and provides cushioning. Because it helps buffer bones and provides resistance to wear and tear, hyaluronic acid is useful for lowering pains and tenderness associated with degenerative joint diseases.

It’s also found in another important part of our joints called the synovial membrane, which forms a coating over two articulating bones and produces synovial fluid. Synovial fluid is a “viscous fluid” that helps joints absorb shock, remain elastic and carry nutrients to cartilage.

Hyaluronic acid is now a popular substance used in supplements for treating osteoarthritis pain and injuries. It’s also been approved by the FDA for treatment of osteoarthritis when administered in relatively high doses through injections given by a health care provider.

Some research shows that lower doses can also be effective for reducing joint stiffness and chronic pain, although results seem to vary. The types of joint pains most commonly treated with hyaluronic acid include those of the elbows and knees.

5. Helps Reduce Dry Eyes and Eye Discomfort

The fluid inside the eye socket (called the vitreous humor) is composed almost completely of hyaluronic acid. Hyaluronic acid eye drops (such as the brand Hyalistil) can help relieve chronic dry eyes by replenishing moisture within the eye socket, helping with tear production and restoring fluid balance. Some studies have also found that hyaluronic acid helps suppress oxidative damage caused by UVB light within the cornea.

Doctors commonly use lubricating hyaluronic acid formulas to treat eye injuries and disorders, including cataracts, especially at the time before or after surgery when the eyes are most sensitive and dry. Hyaluronic acid drops can be beneficial during eye surgery or recoveries, including after cataract removal, corneal transplant or repair of a detached retina.

6. Protects Against Inflammatory Bowel Disease

Naturally occurring hyaluronic acid, like that produced by your body and found naturally in chicken collagen, is present in large particles that function in the gut that may help protect from or repair inflammatory bowel diseases like Crohn’s and ulcerative colitis.

Overuse of isolated hyaluronic acid, particles of which are smaller than naturally occurring ones, can sometimes result in increased inflammation in the gut. However, adding hyaluronic acid-rich foods and supplements in your diet, such as bone broth or protein powder made from bone broth, can help to encourage the gastrointestinal system’s natural healing process and potentially protect from leaky gut syndrome.

Related: Hydrochloric Acid: Stomach Acid that Defends Against GERD, Candida & Leaky Gut

Hyaluronic Acid vs. Glucosamine

• Like hyaluronic acid, glucosamine helps provide elasticity and structure within joints and tissue that can be used to lower pain.
• The primary difference between the two is that hyaluronic acid provides more lubrication due to how it holds water, while glucosamine provides more structure and strength.
• Hyaluronic acid is an integral component of synovial fluid and articular cartilage, where as glucosamine (especially when used with chondroitin sulfate) works by helping build cartilage. Basically, hyaluronic acid is more beneficial to the joint fluid and important for shock absorption, while glucosamine helps prevent cartilage/collagen loss.
• Many people experience the best results when they use these products together. It’s even been found that glucosamine increases hyaluronic acid production.
• Some anti-aging formulas contain several joint-supporting substances in addition to hyaluronic acid and glucosamine, such as manganese sulfate. Used together, these can all be effective for lowering osteoarthritis pains, improving functions of the cartilage matrix and replenishing synovial fluids.

Uses

Hyaluronic acid for your skin and eyes

• Hyaluronic acid injections: These are administered by doctors only, so talk a dermatologist about recommendations if you’re interested in using hyaluronic acid on your lips, eyes or skin.
• Hyaluronic acid cream/serum/lotion: Different brands contain varying concentrations and types of hyaluronic acid molecules. The most effective types have more than one size of hyaluronic acid molecules, since various sizes work in different ways. Studies have found that daily topical application of serums containing around 0.1 percent hyaluronic acid can lead to significant improvement in skin hydration, wrinkle appearance and elasticity.
• For treating dry eye: hyaluronic acid can be administered in liquid eye drop form three to four times daily for three months. Look for a concentration of hyaluronic acid around 0.2 percent to 0.4 percent, but also make sure to always read directions.

Hyaluronic acid supplements for joint pain

• According to the Arthritis Foundation, there are now several hyaluronic acid treatments approved for knee osteoarthritis in the U.S.: Hyalgan, Orthovisc, Supartz and Synvisc. These are often made from rooster or chicken combs and sometimes bacteria.
• In adults over age 18: 50 milligrams of hyaluronic acid can be been taken by mouth one to two times daily with meals.
• For people with osteoarthritis, research shows that 80 milligrams (containing 60 percent to 70 percent hyaluronic acid) taken daily for eight weeks helps relieve symptoms best.
• You can also talk to your doctor about hyaluronic acid injections. Some perform direct injections of about 20 milligrams into the painful joint once a week for several weeks to control pain and inflammation.

Precautions and Possible Side Effects

The FDA reports that hyaluronic acid products are normally safe when taken by mouth or used topically on the skin/mouth. Hyaluronic acid supplements and injections should be avoided by pregnant women or those who are breast-feeding, since it seems to be able to linger in breast milk and might be capable of negatively affecting a developing fetus or baby.

The FDA has approved the use of hyaluronic acid dermal fillers (usually in people over the age of 21) that have temporary effects. They are not permanent because they contain materials that are absorbed by the body over time, which does not seem to be harmful.

Most research suggests that hyaluronic acid dermal fillers in the treatment of facial wrinkles, folds and lines is generally safe if patients follow their doctor’s instructions afterwards. Some temporary side effects after receiving these injections are possible, such as mild inflammatory reactions and sensitivity to sunlight, but these tend to clear up within 2–7 days.

In very rare cases more serious side effects have occurred, including vascular changes (damage to the eyes due to blockage of blood vessels) and changes in eyesight.

Side effects of hyaluronic acid injections are more common when someone receives permanent fillers. It’s important that patients follow their doctor’s instructions after treatments, including avoiding wearing makeup for 24 hours after the injection, avoiding direct exposure to the sun or excessive heat for several days, using SPF 30 sunscreen daily and avoiding sports/vigorous activities during the week of the application. This helps limit the risk for inflammation and other adverse reactions.

When there are complications from hyaluronic acid filler injections, hyaluronidase is sometimes used to reverse the effects of the fillers. Hyaluronidases are enzymes that are able to break down HA.

Prescription and commercial products containing hyaluronic acid are usually made from either bacteria created within a lab or prepared from bird protein and cartilage. People with allergies to eggs or feathers should not use these products since they can trigger reactions and even bleeding. If you have allergies, always read ingredients and dosage directions so you’re not unsure of the type of hyaluronic acid you’re getting.

People using medications that affect blood clotting, such as warfarin (Coumadin) or aspirin, shouldn’t use HAhyaluronic acidsupplements since this can increase risk of bleeding.

Related: Polyglutamic Acid: A Powerful Moisturizer That Reduces Signs of Aging

Final Thoughts

• Hyaluronic acid is a lubricating fluid that’s naturally found in the skin, eyes, joints, fluid and connective tissue.
• Because hyaluronic acid has a very high capacity for holding water, it’s used in supplement, lotion, eye drop or serum form to give structure and moisture to damaged tissue.
• Certain types of hyaluronic acid also have anti-inflammatory properties and help reverse collagen/cartilage loss.
• Benefits of using hyaluronic acid including firming aging skin, reducing achy joints, moisturizing wounds and rewetting dry eyes.

The post Hyaluronic Acid Benefits for Skin and Joints appeared first on Dr. Axe.

Coenzyme Q10 (COQ10) is an essential element for many daily functions. In fact, it’s required by every single cell in the body.

As an antioxidant that protects cells from the effects of aging, CoQ10 has been used in medical practices for decades, especially for treating heart problems.

Although we create some of our own coenzyme Q10, there are still advantages to consuming more, and lack of CoQ10 is associated with damaging effects of oxidative stress. CoQ10 deficiency is thought to be linked with conditions such as diabetes, cancer, fibromyalgia, heart disease and cognitive decline.

Is CoQ10 right for you? Let’s find out.

What Is CoQ10?

The name may not sound very natural, but coenzyme Q10 is in fact an essential nutrient that works like an antioxidant in the body. In its active form, it’s called ubiquinone or ubiquinol.

Coenzyme Q10 is present in the human body in the highest levels in the heart, liver, kidneys and pancreas. It’s stored in the mitochondria of your cells, often called the cells’ “powerhouse,” which is why it’s involved in energy production.

What is CoQ10 good for? It’s used for important functions such as supplying cells with energy, transporting electrons and regulating blood pressure levels.

As a “coenzyme,” CoQ10 also helps other enzymes work properly. The reason it’s not considered a “vitamin” is because all animals, including humans, can make small amounts of coenzymes on their own, even without the help of food.

While humans make some CoQ10, CoQ10 supplements are also available in various forms — including capsules, tablets and by IV.

How CoQ10 Works

• To sustain enough energy to perform bodily functions, inside our cells tiny organelles called mitochondria take fat and other nutrients and turn them into useable sources of energy. This conversion process requires the presence of CoQ10.
• Coenzyme Q10 is not only necessary for producing cellular energy, but also for defending cells from damage caused by harmful free radicals.
• Coenzyme Q10 can exist in three different oxidation states, and the ability in some forms to accept and donate electrons is a critical feature in its biochemical functions that cancel out free radical damage.
• As a powerful antioxidant, Coenzyme Q₁₀ can increase absorption of other essential nutrients. It’s been shown that it helps recycle vitamin C and vitamin E, further maximizing their effects.

Should I Take a CoQ10 Supplement?

Who needs to take CoQ10? CoQ10 production naturally declines as we age past about 40 years old — just when we need our cells to help defend us most. This means older adults and those looking to age gracefully may wish to supplement with it.

Research suggests that natural synthesis of CoQ10, plus dietary intake, appears to provide sufficient amounts to help prevent a CoQ10 deficiency in healthy people — however, we produce less CoQ10 in older age, and people with certain health conditions, such as heart disease, also seem to make less.

CoQ10 Deficiency

Some contributing factors to CoQ10 deficiency/low levels, besides aging and genetic defects, are believed to include:

• Having chronic diseases, such as diabetes, cancer and congestive heart failure
• High levels of oxidative stress
• Nutritional deficiencies in B vitamins
• Mitochondrial diseases
• Taking statin drugs

Rarely, a person may suffer from “primary coenzyme Q10 deficiency,” which is a genetic defect that stops the body from properly synthesizing this compound. For these individuals, supplementing with CoQ10 is typically needed to help reverse brain- and muscle-related symptoms.

Benefits

1. Sustains Natural Energy

CoQ10 plays a role in “mitochondrial ATP synthesis,” which is the conversion of raw energy from foods (carbohydrates and fats) into the form of energy that our cells use, called adenosine triphosphate (ATP).

This conversion process requires the presence of coenzyme Q in the inner mitochondrial membrane. One of its roles is to accept electrons during fatty acid and glucose metabolism and then transfer them to electron acceptors.

The process of making ATP is crucial to every cell in the human body and also allows messages to be sent between cells. To maintain energy (down to the cellular level), ATP synthesis is vital, and it needs CoQ10 to do its job.

CoQ10 may even reduce fatigue related to exercise. Three separate double-blind, placebo-controlled studies in humans have shown improvements in exercise-related fatigue when supplemented with CoQ10 (at dosages between 100–300 milligrams per day).

2. Reduces Free Radical Damage

As both a water- and fat-soluble antioxidant, CoQ10 has been found to inhibit lipid peroxidation, which occurs when cell membranes and low-density lipoproteins are exposed to oxidizing conditions that enter from outside the body.

In fact, when LDL is oxidized, CoQ10 is one of the first antioxidants used to help offset the effects. Within mitochondria, coenzyme Q10 has been found to protect membrane proteins and DNA from the oxidative damage that accompanies lipid peroxidation and neutralize free radicals directly that contribute to nearly all age-related diseases (heart disease, cancer, diabetes, neurological disease, etc.).

One way this might be especially effective is found in a research study that discovered CoQ10 may help protect from some oxidative stress caused by insulin resistance and related to diabetes. Results are mixed on its effects on blood sugar, however.

3. Can Improve Heart Health and Offset Effects of Statin Drugs

Although experts feel that additional well-controlled clinical trials are still needed to prove its effects, CoQ10 has strong potential for prevention and treatment of heart ailments. It does this due its ability to improve cellular bioenergetics, acting as an antioxidant and boosting free radical-scavenging abilities.

What we do know is that CoQ10 supplementation may be useful for those taking statins and for people with high cholesterol. That’s because of its cholesterol-lowering effects.

Coenzyme Q10 may help reduce low-density lipoprotein (LDL) cholesterol and total cholesterol levels in some populations, including people with diabetes.

It may also lower side effects that statin medications can often cause, including fatigue. Statins are used to reduce an enzyme in the liver that not only decreases the production of cholesterol, but also further lowers the natural production of CoQ10.

It’s possible that CoQ10 can interact with lipid-lowering medications that inhibit the activity of HMG-CoA reductase, a critical enzyme in both cholesterol and coenzyme Q10 biosynthesis. A supplement of CoQ10 is often recommended to restore natural levels to their optimum marks and counter the effects of statin drugs, including muscle pain.

However, some evidence conflicts — as some reviews have found evidence is lacking to officially recommend CoQ10 supplementation for patients with statins.

This isn’t the only way CoQ10 can support the heart and circulatory system, though. CoQ10 can improve circulation — and it may be able to increase blood flow and improve exercise performance and capacity for people who have suffered heart failure.

Does CoQ10 lower blood pressure? Study results have been mixed overall. According to the National Institutes of Health, “The small amount of evidence currently available suggests that CoQ10 probably doesn’t have a meaningful effect on blood pressure.”

4. Slows Down Effects of Aging (Including Skin Changes)

Mitochondrial ATP synthesis is an important function for maintaining a fast metabolism, strength of muscles, strong bones, youthful skin and healthy tissue, and abnormal mitochondrial can cause issues.

Although supplementing with CoQ10 has not been shown to increase the life span of animals that have been tested with it, researchers believe it can slow down the age-related increase in DNA damage that naturally affects us all. Possible anti-aging benefits of consuming more CoQ10 include:

• Protection of the heart against stress-related aging.
• Protection of skeletal muscle genetic structure to keep those muscles strong, minimizing bone and joint injury risk.
• Improved fertility during your 40s by the reversal of egg degradation and increased production of ATP.
• Increased activity of antioxidants catalase and glutathione to protect cell membranes throughout the body from free radical damage.
• Reduced UV skin damage and signs of skin aging, such as wrinkles and loss of elasticity (when applied as topical cream and/or taken as a supplement). One randomized, placebo-controlled, double-blind study found that 150 mg/day of CoQ10 limited deterioration of viscoelasticity, improved smoothness and reduced some visible signs of aging when taken for 12 weeks.

5. May Help Protect Against Cancer

Within cells, CoQ10 helps transport proteins across membranes and separate certain digestive enzymes from the rest of the cell, which helps maintain optimal pH. It’s believed that diseases develop more easily in environments that have to work harder to maintain proper pH levels.

This, in addition to its major antioxidant capacity, may be one reason that cancer risk may be reduced among people with higher CoQ10 levels. Here are other reasons:

• Increasing impact of chemotherapy drugs and protect from side effects: Supplementing with CoQ10 during cancer treatment may help increase the cancer-killing potential of these medications (like doxorubicin and daunorubicin). There is also evidence that CoQ10 can protect the heart from DNA damage that can sometimes occur from high doses of chemotherapy medications.
• May slow or reverse spread of breast cancer: A 2017 article published in Future Oncology states: “Medical approaches are available for treatment of BC… A promising candidate is coenzyme Q10 which is an antioxidant that can target the mechanisms of BC tumor progression.” That’s not all. A 1994 study followed 32 breast cancer patients (ranging from 32–81 years old) classified as “high-risk,” due to the way their cancer had spread to lymph nodes. Each patient was given nutritional antioxidants, essential fatty acids and 90 milligrams per day of CoQ10. Not only did no patients die over the study period of 18 months, but no patient worsened during this period, all reported quality of life improvements and six patients went into partial remission. Two of the patients in partial remission were then given more coenzyme Q₁₀ (300 milligrams each day), both of whom went into totally remission, showing complete absences of previous tumors and tumor tissue (one after two months, the other after three months).
• Could help prevent colon cancer: One research study discovered CoQ10 significantly lowered oxidative stress in the colon that leads to colon cancer.
• Might play a role in the prevention of cervical cancer: Low levels of CoQ10 are seen in patients with cervical cancer, although it’s not clear why.
• May improve survival rate in end-stage cancers: A pilot study over nine years followed 41 patients with various primary cancers that had advanced to stage four and were given CoQ10 supplements plus an additional antioxidant mixture. Of the patients followed, the median time of survival was 17 months, five months longer than expected overall. In total, 76 percent of the patients survived longer than expected on average, with little to no side effects noted from the treatment.

6. May Protect Cognitive Health

In those with cognitive impairments, such as Parkinson’s disease, increased oxidative stress in a part of the brain called the substantia nigra is thought to contribute to symptoms.

CoQ10 has been shown to offset decreases in activity of mitochondrial electron transport chains that affect nerve channels and brain function, and studies show that people with cognitive disorders tend to have reduced levels of CoQ10 in their blood.

One randomized, placebo-controlled trial that evaluated the efficacy of 300, 600 or 1,200 milligrams a day given to 80 people with early Parkinson’s disease found that supplementation was well-tolerated and associated with slower deterioration of cognitive functions compared to the placebo. That being said, not every study has found coenzyme Q₁₀ to be effective over placebo.

Some preliminary studies have found positive outcomes in lab and research studies, and a few small human clinical trials, for CoQ10 to treat cognitive decline seen in other neurological diseases, including progressive supranuclear palsy, Huntington’s disease, amytrophic lateral sclerosis and Friedreich’s ataxia.

Regarding the most well-known neurodegenerative disease, Alzheimer’s disease, there have been little to no human trials conducted using CoQ10. However, research studies have found modestly positive results, making coenzyme Q₁₀ a possible addition to an Alzheimer’s diet and supplementation plan.

7. Could Improve Male Infertility

It’s possible CoQ10 can help improve fertility issues in men. In clinical trials, supplementation with coenzyme Q₁₀ significantly:

• Improved sperm motility (movement)
• Increased fertilization rates
• Boosted sperm count (especially when combined with selenium)
• Improved sperm morphology (size/form)
• Increased antioxidants in seminal plasma
• Aided in treatment of asthenozoospermia (diagnostically low sperm motility)
• Improved symptoms of Peyronie’s disease (a serious male infertility disease)

8. Helps Treat Symptoms of Fibromyalgia

Multiple clinical trials and case reports have found that CoQ10 may be a powerful natural method of treating fibromyalgia symptoms. In adults, the dosage was typically 300 milligrams per day, while one study on juvenile fibromyalgia focused on a 100 milligram dose.

Improvements included:

• reduction of overall pain symptoms
• less headaches
• reduction of fatigue/tiredness
• restored mitochondrial function
• reduced oxidative stress
• improvement in cholesterol markers (in the juvenile study)

COQ10 Foods

Coenzyme Q₁₀ is found naturally in our diets from foods, including fish, liver, kidney and the germs of whole grain.

The richest natural sources of dietary coenzyme Q10 are meat, poultry and fish, but vegetarian options, such as beans, nuts, some vegetables, eggs and dairy products, are also helpful for increasing your intake.

Some of the best foods for supplying CoQ10 include:

• Grass-fed beef
• Herring
• Free-range chicken
• Rainbow trout
• Sesame seeds
• Pistachio nuts
• Broccoli
• Cauliflower
• Oranges
• Strawberries
• Cage-free eggs
• Sardines
• Mackerel
• Organ meats, like giblets and liver

Currently, there is no specific dietary intake recommendation for CoQ10 established from the Institute of Medicine or other agencies.

Because it’s a fat-soluble antioxidant, it’s most easily absorbed when consumed with a small amount of healthy fats (just like vitamins E and A).

Although it can be obtained from certain foods, foods tend to only supply low doses, which is exactly why many experts recommend supplementing if you’re older or have a condition that may benefit from CoQ10 supplementation.

Symptoms of deficiency have not been widely reported or studied in much detail in the general population. It’s estimated that the average person’s diet contributes around 25 percent of total CoQ10.

The best way to obtain enough is to eat a varied, nutrient-dense diet – plus to consider supplementing if it makes sense for your individual situation.

COQ10 Supplements and Dosage

COQ10 is found in such low quantities in most foods that even a healthy diet might be an impractical way to meet the daily recommended dosages. Taking a daily, high-quality CoQ10 supplement in capsule form (which helps with easier absorption into the bloodstream) can close the bridge between this gap.

Dosage sizes of CoQ10 dietary supplements range anywhere from 50–1,200 milligrams per day. Most supplements fall in the 100–200 milligram range.

Depending on the condition a person is attempting to treat, the CoQ10 dosage recommendations can range from 90 milligrams up to 1,200 milligrams. This larger dose has typically been used only to study the neurological benefits of CoQ10 — most successful studies use between 100–300 milligrams.

The cost of taking 100 milligrams of a coenzyme Q10 ranges from 8 cents to over $3, depending on the specific brand and strength.

What’s important, and makes a big difference in terms of the benefits you’ll get from taking CoQ10 supplements, is that the concentration is actually equal to the amount listed. Some products use fillers or enhancers and may even supply less of a dosage than the manufacturer claims.

Look for products with reviews, certifications ensuring the listed dosage is correct and as minimal preservatives or fillers as possible, along with supplements that possess the right CoQ10 concentrations.

When should you take CoQ10, morning or night? While it can be taken any time that is most convenient, it’s best to take CoQ10 with a meal containing fat, since it’s fat-soluble. If you take a CoQ10 dosage that exceeds 100 mg per day, it’s best to split doses into two or three smaller servings, which will help with absorption.

There’s some evidence that taking CoQ10 at night may help with the body’s ability to use it, so a good option is taking it with dinner. However, some people report having difficulty falling asleep if they take CoQ10 close to bedtime, so this comes down to individual preference.

Risks and Side Effects

What are the risks of taking CoQ10? Although it’s considered to be very safe overall and has been used in the medical field for many years, CoQ10 side effects may still affect some people.

Potential CoQ10 side effects can include:

• Diarrhea
• Nausea
• Heartburn
• Upper abdominal pain
• Loss of appetite
• Headaches
• Insomnia
• Rashes
• Fatigue
• Dizziness
• Light sensitivity
• Irritability

Always read the dosage labels on your coenzyme Q10 supplements, and stick to them unless instructed otherwise by your health care professional.

Who should not take CoQ10? If you’re pregnant or breast-feeding, it’s probably best not to take CoQ10 supplements, since it’s not clear whether or not they’re safe in these cases.

Coenzyme Q10 supplements can decrease the anticoagulant efficacy of statins like warfarin and other common cholesterol-lowering medications (such as those known as HMG-CoA reductase inhibitor statins). Talk to your doctor about being monitored if you take these medications.

Final Thoughts

• CoQ10 is a natural substance found in the body and certain foods that helps fight oxidative stress and prevent tissue damage.
• What is CoQ10 good for? The top benefits of CoQ10 include having cholesterol-lowering effects, sustaining natural energy, improving heart and brain health, slowing signs of skin aging, and fighting some forms of cancer.
• Coenzyme Q10 is produced by the body naturally and also found in small amounts in some foods. CoQ10 foods include meat, fish, nuts, seeds, veggies and eggs. However, our ability to produce and use it decreases significantly with age.
• CoQ10 dietary supplement dosages range between 30—1,200 milligrams/daily, and the typically recommended dosage is between 100–200 milligrams each day for most conditions.
• CoQ10 side effects can potentially include digestive issues, fatigue, mood swings and fatigue, among others.

The post CoQ10 Benefits for Brain and Heart Health appeared first on Dr. Axe.

Zinc is an essential mineral that should be consumed every day in order to maintain overall health and perform hundreds of important body functions. Behind iron, it’s the second-most-abundant mineral in the body, and without enough of it, we’d suffer from weakened immunity, digestive issues, thinning hair and more. To avoid a zinc deficiency, supplements such as zinc sulfate are available for human consumption, in addition to agricultural and industrial purposes.

What exactly is zinc sulfate, and is it safe?

What Is Zinc Sulfate?

Zinc sulfate is an inorganic compound that’s a combination of sulfur and zinc, with the chemical formula ZnSO4. Products containing zinc sulfate can be powdered, granular, pelleted or tableted.

The compound is highly soluble in water and used in various applications due to its versatility and properties. It’s colorless, odorless and available as crystalline powder.

In agriculture, zinc sulfate is often used as a fertilizer to supplement zinc in the soil. Zinc is an essential micronutrient for plants, and its deficiency can lead to stunted growth and reduced crop yields. Adding zinc sulfate to the soil can help prevent or correct zinc deficiencies, promoting healthier plant growth.

Zinc sulfate also has various industrial applications, such as its use in the production of dyes, pigments and paints, along with its use in preserving wood.

In the health care industry, zinc sulfate is used for several purposes. It’s a common ingredient in over-the-counter remedies for colds, as it is believed to help reduce the duration and severity of symptoms. It is also used to relieve diarrhea in children.

Benefits/Uses

1. Works As Soil Fertilizer

Zinc sulfate is commonly used as a fertilizer to supplement zinc in the soil. A zinc deficiency in soil can adversely affect plant growth and crop yield. Therefore, adding zinc sulfate to the soil helps address deficiencies and promotes healthier plant growth to improve crop productivity.

2. Kills Moss

Zinc sulfate is used for moss control, especially on roofs or buildings. The sulfates react negatively with organic materials, and when used in power form, it attacks the organic makeup of moss, shocking and killing it.

3. Reduces Cold Symptoms

Zinc helps to control inflammation and prevent elevated inflammatory responses that occur when the body is fighting an infection. For this reason, zinc sulfate is often included in over-the-counter cold remedies and dietary supplements due to its potential to reduce the severity and duration of cold symptoms.

Research published in the Cochrane Database of Systematic Reviews indicates that zinc sulfate is associated with a significant reduction in the duration of cold symptoms.

A study published in Pediatrics International that involved 120 children found that although zinc sulfate had no effect on the duration of cold symptoms, it was effective in reducing the severity of symptoms, especially nasal symptoms.

4. Relieves Diarrhea

Zinc sulfate is used medically to relieve diarrhea. The World Health Organization recommends 20 milligrams of zinc daily for 10–14 days for children with diarrhea.

A 2020 study published in the New England Journal of Medicine concluded that lower doses of zinc, five to 10 milligrams daily, were also effective for relieving diarrhea and associated with fewer side effects, such as vomiting.

5. Industrial Applications

Zinc sulfate has applications in various industrial sectors, including its use in the production of dyes, pigments and paints, serving as a white pigment in some formulations. For the manufacturing of a white pigment called lithopone, zinc sulfate is used in the production of paints, plastics and ceramics.

Zinc sulfate is also employed as a preservative for wood, protecting it from decay and insect damage.

6. Animal Feed Supplements

Zinc sulfate is used as an essential component in animal feed supplements. It ensures that livestock and poultry receive adequate zinc intake, which is crucial for their growth, development and overall health.

Zinc plays a role in various biological processes in animals, including immunity, reproduction and enzyme function. Research shows that zinc sulfate supplementation is effective in improving zinc deficiency in cattle and can help with issues related to milk production.

Dosage

The proper dosage of zinc sulfate can vary depending on the intended use and the individual’s age, health condition and specific requirements.

For general reference, here are some commonly recommended dosage ranges for zinc sulfate in certain applications:

• Nutritional Supplements: The recommended dietary allowance (RDA) for zinc varies depending on age and gender. For adults, the RDA ranges from eight to 11 milligrams per day for women and 11–12 milligrams per day for men. Pregnant and lactating women may require higher doses, usually around 11–13 milligrams per day. When consuming zinc sulfate, it’s critical to consult with a health care professional to determine the appropriate dosage based on your specific needs and circumstances.
• Cold Remedies: When used as a treatment for cold symptoms, zinc lozenges or oral supplements may be recommended. The dosage and frequency can vary, but typical dosages range from 15–30 milligrams of elemental zinc per day for adults. Of course, it’s important to follow the specific instructions provided by the product and not exceed the recommended dosage or duration of use.
• Diarrhea: Zinc sulfate is sometimes recommended for children with diarrhea. The World Health Organization recommends 20 milligrams daily for about two weeks, but studies indicate that lower doses of five to 10 milligrams are also effective.
• Agricultural Applications: The appropriate dosage of zinc sulfate as a fertilizer for agricultural use depends on various factors, including soil conditions, crop type and zinc deficiency levels. Specific recommendations can be obtained from agricultural experts or based on soil testing to determine the optimal dosage for addressing zinc deficiencies in a particular farming situation.

Risks, Side Effects and Interactions

Humans need zinc to maintain normal body functions, and while zinc sulfate is generally considered safe when used in appropriate amounts, it is important to be aware of potential risks, side effects and interactions.

Here are some of the key considerations:

1. Side Effects: When taken in appropriate doses, zinc sulfate usually does not cause significant side effects. However, some individuals may experience gastrointestinal issues, such as nausea, vomiting, diarrhea or stomach cramps. These side effects are more likely to occur when high doses of zinc sulfate are consumed.
2. Copper Deficiency: Long-term and excessive use of zinc supplements, including zinc sulfate, can interfere with copper absorption in the body and lead to copper deficiency. Copper is another essential mineral that plays a vital role in various bodily functions, so it’s important to maintain a balanced intake of zinc and copper, and consult a health care professional if you’re considering long-term or high-dose zinc supplementation.
3. Interactions with Medications: Zinc sulfate may interact with certain medications, affecting their absorption and efficacy. For example, zinc supplements may reduce the absorption of antibiotics like tetracyclines and fluoroquinolones when taken simultaneously. Be sure to consult with a health care professional or pharmacist to check for potential interactions if you are taking any medications.
4. Allergic Reactions: Some individuals may be allergic or hypersensitive to zinc sulfate or other zinc-containing compounds. Allergic reactions can vary in severity and may include rash, itching, swelling, dizziness or difficulty breathing. If you experience any signs of an allergic reaction after consuming zinc sulfate, seek immediate medical attention.
5. Other Considerations: Pregnant or breastfeeding women, individuals with certain medical conditions (such as kidney disease), or those undergoing specific treatments should use caution and consult a health care professional before taking zinc sulfate supplements.

Conclusion

• Zinc sulfate is an inorganic compound that’s a combination of sulfur and zinc, with the chemical formula ZnSO4. It’s found in many forms, including as powder, pellets and tablets.
• Zinc sulfate is often used as a fertilizer to supplement zinc in the soil, and it has various industrial applications, such as its use in the production of dyes, pigments and paints, along with its use in preserving wood.
• In the health care industry, zinc sulfate is used in over-the-counter remedies for colds, as it is believed to help reduce the duration and severity of symptoms. It’s also used to relieve diarrhea in children.
• If you’re considering zinc sulfate consumption, speak to your health care provider for a recommended dose and duration of use. Excessive zinc sulfate intake may cause digestive side effects, such as stomach cramps, nausea and diarrhea.

The post The Potential Benefits and Applications of Zinc Sulfate appeared first on Dr. Axe.

Chondroitin is one of the most sought after joint supplements available on the market today, due to how it helps rebuild cartilage naturally and boosts recovery of tissue after injury or exercise.

As an important structural component of cartilage and one of the key substances that allows joints to withstand pressure, chondroitin is taken by many people with joint pain, osteoarthritis, and other signs of “wear and tear” due to aging. It’s commonly available in formulas containing similar and complimentary supplements, especially glucosamine and methylsulfonylmethane (MSM).

Although not every study has shown that chondroitin is capable of helping everyone who experiences joint pain, many studies do show support for its effectiveness and also safety.

Aside from offering relief to those with arthritis, chondroitin (and glucosamine) may help people dealing with conditions like chronic knee pain or sacroiliac pain (SI joint pain) that causes upper leg and lower back pain discomfort.

What Is Chondroitin?

Chondroitin is a natural substance found in the human body and a major component of cartilage. Drinking bone broth is probably the greatest way to obtain both glucosamine and chondroitin at home from a real food source, which is why it’s recommend as part of any arthritis diet plan. When found in supplement form, chondroitin can either be derived naturally from the cartilage of animals (including cows, pigs or sharks) or man-made.

The form of chondroitin made in laboratory settings is called chondroitin sulfate, which is a combination of chondroitin and mineral salts that help improve its absorption.

What do chondroitin supplements do? Both natural and laboratory-made chondroitin help build connective tissue throughout the body, including those that form joints and the gastrointestinal (GI) tract. Because it works by retaining water, chondroitin benefits include helping to add lubrication and flexibility to stiff or damaged tissues and joints.

How Chondroitin Works

Chondroitin is a major component of the human extracellular matrix (ECM), which is a component present within all tissues and organs that provides physical “scaffolding” for tissues. The ECM is composed of water, proteins and polysaccharides.

Chondroitin helps link together sugar and protein molecules and serves an important role in maintaining the structural integrity of tissue. Its primary benefit and mechanism of action is stimulating regeneration of cartilage, which is the connective tissue that cushions the ends of bones within joints.

Within chondroitin are tightly packed sulfate groups that form a barrier that can withstand compression, shock and even electrostatic charges that damage tissue. Chondroitin is technically a form of a complex carbohydrate, giving it shock and water-absorbing capabilities and making it crucial for allowing joint/bone movement without friction. This is why the loss of chondroitin from cartilage is a major cause of osteoarthritis that degenerates joints.

It’s also important for forming tissue elsewhere in the body, including the skin, GI tract and the brain. In regard to the the brain’s extracellular matrix, it helps stabilize normal brain synapses and protects the brain from injury. Following trauma to the brain, levels of chondroitin are increased rapidly to help regenerate new tissue in order to replace damaged nerve endings.

Benefits

1. Helps Treat Osteoarthritis Joint Pain

Estimates show that over 27 million adults in the U.S. live with osteoarthritis, which is the most common type of arthritis and degenerative joint disease that’s characterized by the breakdown of cartilage and increased joint pain. Chondroitin sulfate is commonly used to treat pains associated with osteoarthritis, especially forms that affect very susceptible body parts like the knees and hands.

Overall, studies have shown that use of chondroitin tends to cause modest improvements in joint pain over the course of several months, although some people experience even more benefits and more quickly — especially when combining several supplements together and making other changes like eating an arthritis diet to treat symptoms.

The University of Utah’s School of Medicine conducted the largest-ever clinical study investigating the effects of chondroitin and glucosamine, called “The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT).” According to reports released by the National Center for Complementary and Integrative Health, GAIT is the first large-scale, multicenter clinical trial in the U.S. to test the effects of the dietary supplements glucosamine hydrochloride (glucosamine) and sodium chondroitin sulfate (chondroitin sulfate) for the treatment of knee osteoarthritis.

• The GAIT study compared the effects of glucosamine and chondroitin sulfate (used separately and also in combination) to effects of a placebo and also a prescription drug.
• 16 rheumatology research centers across the U.S. and over 1,500 patients participated in the study, which lasted six months.
• Patients received one of five treatments over the course of six months, including the use of glucosamine and chondroitin, celecoxib (a popular prescription drug used for managing osteoarthritis pain) or a placebo. A positive response to any treatment was defined as a 20 percent or greater reduction in pain after six months compared to the start of the study.
• Results of the GAIT study showed that for participants with moderate to severe pain, glucosamine combined with chondroitin sulfate provided statistically significant pain relief compared with the placebo — about 79 percent had a 20 percent or greater reduction in pain versus about 54 percent for placebo group.
• Chondroitin and glucosamine actually worked for more people than the prescription did — 70 percent of participants in the celecoxib group experienced pain relief compared to placebo.
• However, for participants in the mild pain subset, glucosamine and chondroitin sulfate seemed to do less to reduce their pain. These participants on average didn’t experience statistically significant pain relief like those with more severe pain did.

Results from another randomized, double-blind, placebo-controlled clinical trial that appeared in Arthritis and Rheumatism tested the effects of chondroitin taken by 162 symptomatic patients with osteoarthritis of the hand. The results showed that patients who experienced chronic hand pain and took 800 milligrams of chondroitin sulfate (CS) daily experienced on average modest pain relief, reduced morning stiffness and improvements in overall functionality within three to six months of regular use.

Researchers also found that the majority of patients experienced no adverse side effects due to chondroitin, which often can’t be said of other painkilling medications that can cause adverse effects like stomach ulcers, dependence, digestive issues, blood pressure problems and more. The researchers’ conclusion was that “CS improves hand pain and function in patients with symptomatic OA of the hand and shows a good safety profile.”

2. Helps with Injury and Exercise Recovery

Even for people without osteoarthritis, there’s evidence suggesting that chondroitin used with glucosamine helps preserve valuable cartilage, decreases pain, increases physical function and enhances self-care activities.

It can reduce joint stress following exercise or injury by helping the body synthesize new cartilage, keeping joints flexible and controlling the body’s natural inflammatory responses.

3. Improves Wound Healing and Skin Health

Chondroitin and glucosamine are also used together to help heal wounds, skin-related defects, inflammation of the skin and even in veterinary medicine. Chondroitin can help the body produce collagen, which is essential for skin health, healing and fighting the effects of aging on the skin.

Treatments made using chondroitin and glucosamine are often used for wound dressing even for severe wounds, plus applied over scrapes, burns and lesions to keep wounds moist and promote faster recovery. Some studies have even found that in patients with burns requiring skin grafting, the use of chondroitin in treatment gels can speed up healing time and help control inflammation significantly.

Another substance/supplement that chondroitin may be combined with to improve skin health is hyaluronic acid. Hyaluronic acid is found in skin, eye sockets, all bones, connective tissue, joints, tendons and cartilage structures throughout the body — especially a type called hyaline cartilage, which covers the ends of bones and provides cushioning. It’s a lubricating, clear substance that’s produced by the body naturally to increase moisture and provide elasticity and flexibility.

The primary way in which hyaluronic acid helps improve appearance of “chronoaged skin” (skin aged due to sun exposure) is by reducing water loss and therefore dryness, dandruff, drooping eyes or lips, and sagginess/loss of volume. You can find hyaluronic acid lotions, creams, serums and supplements sold in health food stores, plus it’s also a naturally occurring ingredient in bone broth,

Because it helps form synovial fluid and can buffer bones while providing resistance to wear and tear, hyaluronic acid is also useful for lowering pains and tenderness associated with degenerative joint diseases.

Chondroitin with Glucosamine

Chondroitin and glucosamine are often used together because they have similar mechanisms of lowering inflammation and treating pain — plus they’re considered very safe and pose little risk for side effects. You might also find formulas made with glucosamine, chondroitin and MSM.

What is glucosamine, and how is it different than chondroitin? Like chondroitin, glucosamine is a natural anti-inflammatory compound found in human cartilage and connective tissue. Technically, glucosamine is an amino sugar that the body produces and distributes wherever tissue is located. It’s naturally abundant in fluids that surround joints and in supplement form is sold for the same purposes as chondroitin sulfate.

Studies have found that glucosamine has cartilage-regenerating effects and boosts the strength and flexibility of joints. Glucosamine sulfate is the form most often used today to treat joint pains and osteoarthritis, which is a combination of glucosamine and mineral salts that the body can absorb easily.

What is glucosamine and chondroitin used for? Chondroitin used with glucosamine can help lower symptoms associated with loss of collagen and cartilage, which are found in tendons, joints, ligaments, skin and the digestive tract. These conditions can include tendonitis, bursitis and so on.

In healthy people, when cartilage becomes damaged due to overuse, injury or inflammation, new cartilage is normally produced to take its place. Unfortunately, as we get older our ability to regenerate lost cartilage and repair damaged connective tissue becomes less efficient.

In both humans and animals, glucosamine and chondroitin stimulate the production of new cartilage and can also help reduce inflammation in the process. Is glucosamine and chondroitin effective? To date, more research has been done in regard to glucosamine’s benefits, although the two are very often combined for better results. When taken together benefits include:

• reduced joint pain
• improvement in functionality for patients with arthritis
• improved skin health
• better digestive function
• bone healing
• faster wound healing

Supplements and Dosage

Supplements containing chondroitin can go by many different names depending on the product’s specific formula: chondroitin glucosamine, glucosamine sulfate and chondroitin sulfate are all names you might encounter, for example. While the terminology might seem confusing, the various forms available can mostly all be used in same way.

Look for chondroitin supplements in health food stores, major details that sell supplements, or online. If you’re unsure about whether chondroitin or glucosamine are right for you to take, ask your healthcare provider first — especially if you take other medications, such as pain killers.

At this time, there isn’t a daily recommended intake for chondroitin or glucosamine. The GAIT study used these supplements in the following dosages:

• Glucosamine when used alone: 1,500 milligrams daily, taken as 500 milligrams three times a day.
• Chondroitin sulfate dosage when used alone: 1,200 milligrams daily, taken as 400 milligrams three times a day. Other studies have used doses around 800 milligrams daily and still seen some results.
• Glucosamine plus chondroitin sulfate combined: same doses — 1,500 milligrams and 800–1,200 milligrams daily.
• All participants in the GAIT study also look an over-the-counter painkiller (acetaminophen) regardless of which treatment group they were in. Over-the-counter painkillers have been found to be safe with use of these two supplements, so participants were allowed to take up to 4,000 milligrams (500-milligram tablets) per day to control pain except for the 24 hours before pain was assessed.

Risks and Side Effects

What are the side effects of taking glucosamine and chondroitin? Both glucosamine and chondroitin have been found to be as safe as placebo (fake pills or sugar pills used in “blind studies”) and cause fewer side effects than some other medicines. Today, these supplements are available in tablet, capsule, powder or liquid form and can be safely consumed with most medications or other dietary supplements.

However, chondroitin may interact with the anticoagulant (blood-thinning) drug warfarin (Coumadin), so check wit your healthcare provider before taking this supplement if you’re using that drug.

Although these supplements are unlikely to cause strong side effects and can help control your pain naturally, they won’t necessarily work for every person. Therefore, they shouldn’t take the place of your other medications unless you’ve discussed this with your healthcare provider. It seems like these supplements are most helpful when used long term and in combination with other lifestyle factors — like an anti-inflammatory diet, exercise, stretching and stress reduction.

For the most effectiveness, a brand of high-quality chondroitin that combines several substances together should be taken for at least three months and used in proper doses. You’re more likely to experience chondroitin side effects if you take very high doses, so always read dosage directions carefully.

The good news is that these supplements are safe to take even if you’ve had problems with other painkillers. Studies show that using these supplements regularly for up to three years poses little risk for side effects.

How much benefit you get from taking them ultimately depends on your starting level of inflammation, the amount of joint deterioration you’ve experienced, your medical history and other lifestyle choices. Some studies have reported potential chondroitin side effects (or those from glucosamine-chondroitin combinations) that include: abdominal pain, heartburn, drowsiness, headaches and allergic reactions (especially if you have an allergy to shellfish).

Final Thoughts

• Chondroitin is a natural substance that helps build cartilage which helps cover the ends of bones and allows them to glide and move smoothly.
• What is chondroitin sulfate used for? Chondroitin benefits include supporting joints’ flexibility and lubrication, which aids in exercise recovery and helps fights inflammation, stiffness and pain. It can be used in place of NSAIDs in patients who need long-term treatment and help with pain management, including those dealing with arthritis/osteoarthritis or chronic injuries.
• Glucosamine, chondroitin and MSM are often used together to support joint health. Chondroitin and glucosamine are both considered to be very safe and effective ways to lower joint pain, plus they are associated with less side effects then most pain-killing medications.
• Most people do not experience chondroitin side effects, however, some will not notice significant improvements in pain when using these products.

The post Chondroitin Benefits for Osteoarthritis & Joint Pain appeared first on Dr. Axe.

Protein is incredibly important when it comes to your health. It makes up the structure of your bones, muscles and skin, and it is used to build tissues and synthesize hormones, enzymes and neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough essential amino acids in your diet is critical to maintaining optimal health and preventing protein deficiency.

What are amino acids, and how can you be sure you get the right mix to keep your body healthy? Here’s what you need to know.

What Are Amino Acids?

The official amino acids definition includes any organic compound that contains both a carboxyl and amino group. To put it simply, they are considered the building blocks of proteins.

For example, they make up a large portion of your muscles and tissues, and protein foods like meat, fish, poultry and eggs are composed of many different types of amino acids.

How many amino acids are there, and what is the role of amino acids? There are 20 amino acids in total, each of which plays a very specific role in the body and is distinguished by its respective amino acid side chains.

These amino acids are involved in almost every biological process and aid in:

• wound healing
• hormone production
• immune function
• muscle growth
• energy production
• and more

Your body needs all amino acids to function and thrive. Some can be produced in the body while others need to be obtained from food.

Getting enough through either dietary sources or supplementation can help enhance weight loss, preserve muscle mass, improve exercise performance, boost mood and promote better sleep.

Amino acids have an interesting and long history. Asparagine was the first amino acid to be discovered when it was isolated from asparagus nutrition by French chemists Louis Nicolas Vauquelin and Pierre Jean Robiquet in 1806.

Glycine, leucine and cysteine were soon found in subsequent years, and threonine, the last one to be discovered, was found in 1935 by William Cumming Rose, the same biochemist who also determined which are essential and how much the body needs to function and thrive.

In 1902, scientists Emil Fischer and Franz Hofmeister were the first to propose that proteins are composed of individual amino acids, hypothesizing that bonds are formed between the amino group of one amino acid and the carboxyl group of another, creating the amino acids structure known as a protein peptide.

In recent years, research has continued to unearth new ways that amino acids impact the body as well as a long list of potential benefits associated with supplementation, proving just how important these compounds can be to health.

Essential Amino Acids vs. Non-Essential Amino Acids

The 20 amino acids that your body needs can be further divided into two distinct categories: essential amino acids and non-essential amino acids.

Essential amino acids cannot be synthesized by the body, That means you must get them from food sources to help meet your needs.

How many essential amino acids are there? There are nine essential amino acids that you must obtain through the diet, including:

1. Lysine: Lysine is necessary for growth and tissue repair as well as the production of several hormones, proteins and enzymes.
2. Leucine: This essential amino acid is involved in protein synthesis, wound healing, blood sugar control and metabolism.
3. Isoleucine: Research shows that isoleucine aids in detoxification, immune function and hormone excretion.
4. Tryptophan: Tryptophan is one of the most well-known amino acids that increases levels of serotonin, a neurotransmitter that regulates mood, pain, appetite and sleep.
5. Phenylalanine: This amino acid helps produce other amino acids as well as neurotransmitters like dopamine and norepinephrine.
6. Threonine: Research indicates that threonine forms the foundation of connective tissues like collagen and elastin.
7. Valine: Valine supports brain function, muscle coordination and calmness.
8. Histidine: This amino acid maintains the health of myelin sheaths in the human body, which protects nerve cells against damage.
9. Methionine: Research suggests methionine keeps skin elastic and helps strengthen the hair and nails.

Getting a good variety of amino acids in your diet is crucial to maintaining overall health. A deficiency in any of these key essential amino acids can cause serious side effects that affect nearly every aspect of health, including immune function, muscle mass, appetite and more.

In contrast, non-essential amino acids can be produced by your body, meaning it’s not as crucial to get them through the foods that you eat. There are a total of 11 amino acids that make the non-essential amino acids list, including:

1. Arginine: Arginine stimulates immune function, fights fatigue and optimizes heart health. Creatine monohydrate is formed in the liver, pancreas and kidneys, mostly with the help of arginine, glycine and methionine.
2. Alanine: Research suggests that alanine aids in metabolism and provides energy for muscles, brain and central nervous system.
3. Cysteine: Cysteine is the main type of protein found in hair, skin and nails, and it is crucial for collagen production and skin health.
4. Glutamate: This non-essential amino acid acts as a neurotransmitter in the central nervous system.
5. Aspartate: Aspartate helps produce several other amino acids, including asparagine, arginine and lysine.
6. Glycine: Glycine functions as a neurotransmitter to support brain health.
7. Proline: Proline is found in collagen, which helps promote joint health, metabolism and skin elasticity.
8. Serine: Serine is necessary for fat metabolism, immune function and muscle growth.
9. Tyrosine: Tyrosine helps synthesize thyroid hormones, melanin and epinephrine.
10. Glutamine: Studies indicate that glutamine supports many metabolic processes and provides energy for the cells in the body.
11. Asparagine: Asparagine acts as a diuretic, and it optimizes brain and nerve cell function.

Some of the compounds on the amino acid list are also considered “conditionally essential.” That means they are usually not required by the body but may become essential under certain conditions, such as extreme illness or stress.

Amino acids can also be classified into other groups based on their structures and side chains, including:

• polar amino acids
• aromatic amino acids
• hydrophobic amino acids
• ketogenic amino acids
• basic amino acids
• acidic amino acids

Health Benefits

1. Enhance Weight Loss

Amino acids benefit weight loss by enhancing fat loss and preserving lean body mass. Supplementing with branched-chain essential amino acids, in particular, has been shown to be especially effective when it comes to weight loss.

Impressively enough, a study published in the Journal of the International Society of Sports Nutrition showed that consuming a supplement with branched-chain amino acids (BCAAs) while following an eight-week resistance training program led to significant increases in lean body mass and strength gains, plus greater decreases in percent body fat than consuming a whey protein supplement or sports drink. However, other research has turned up mixed results, indicating a need for additional studies in the future.

2. Preserve Muscle Mass

As the primary building blocks of muscle tissue, amino acids are absolutely essential to muscle maintenance and muscle growth. Plus, some studies have found that supplementing with essential amino acids can help prevent muscle loss, which is a common side effect that occurs with both aging and weight loss.

For instance, a 2010 study published in the journal Clinical Nutrition found that supplementation with essential amino acids helped improve muscle function for older adults on bed rest. Similarly, a study out of South Carolina found that supplementing with essential amino acids was effective at preserving lean body mass while promoting fat loss in athletes.

3. Improve Exercise Performance

Whether you’re a casual gym-goer or a competitive athlete, essential amino acids are definitely necessary if you’re looking to bring your workout to the next level. In fact, essential amino acids like leucine, valine and isoleucine are commonly used to help promote muscle recovery, prevent soreness and fight fatigue as part of a healthy, post-workout meal.

One large review of eight studies found that supplementation with BCAAs was able to reduce muscle soreness and improve muscle function following intense workouts. Another study conducted by Leeds Metropolitan University found that taking four grams of leucine daily helped enhance strength in men during a 12-week resistance training program.

Additionally, a 2020 study published in Clinical Nutrition concluded that 15 grams of essential amino acid supplementation was metabolically safe for healthy older adults with moderate protein intake and did not decrease insulin sensitivity when used in combination with aerobic exercise.

4. Boost Mood

Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining mental health. It’s used by the body to synthesize serotonin, a neurotransmitter that is believed to influence mood.

Research indicates that an imbalance in this important neurotransmitter can also contribute to serious problems like depression, obsessive compulsive disorder, anxiety, post-traumatic stress disorder and even epilepsy.

A 2015 study published in the British Journal of Nutrition reported that chronic treatment with tryptophan had beneficial effects on both cognitive and emotional function while also enhancing feelings of happiness. Meanwhile, other research has also found that tryptophan can help treat symptoms of depression and help alleviate anxiety.

5. Promote Better Sleep

In addition to its powerful mood-boosting effects, some evidence suggests that tryptophan may also help enhance sleep quality and treat insomnia as well. This is because it helps increase levels of serotonin, which is involved in the sleep cycle.

A large review published in the journal Evidence-Based Complementary and Alternative Medicine noted that there is evidence to support a sleep-moderating effect of tryptophan, although research is still mixed. Unlike many over-the-counter sleep medications, tryptophan is also well-tolerated and associated with minimal side effects, making it a great natural remedy to help promote better sleep.

6. Boost Skin Health

The skin is made up of fibrous proteins, including keratins, collagen and elastin. Because amino acids are the building blocks of these proteins, they play a role in skin health and appearance.

Research published in Advances in Experimental Medicine and Biology indicates that amino acids are important nutrients required for wound healing promotion, repair of the damaged skin, protection against sunlight damage, maintenance of a healthy skin microbiome, acid-base balance and water retention in cellular layers.

Food Sources

The best way to ensure you meet your needs for all nine essential amino acids is to include a wide array of essential amino acids foods in your diet.

Common proteins like meat, fish, poultry, eggs and dairy products are some of the top essential amino acids sources and typically considered complete proteins. This means they contain all of the essential amino acids.

For vegetarians, quinoa, buckwheat, and fermented soy foods like tempeh or natto are also considered complete proteins.

Keep in mind that, although many plant-based protein sources are considered “incomplete proteins” because they lack one or more of the essential amino acids, they can be combined with other foods to help fill in the gaps and make sure you meet your nutritional needs. Therefore, if you follow a well-balanced diet, it’s easy to get all of the essential amino acids that your body needs.

Which foods are high in amino acids? Here are a few of the top essential amino acids foods that you may want to add to your diet:

• Meat: beef, lamb, venison, etc.
• Fish: salmon, tuna, mackerel, sardines, etc.
• Poultry: chicken, turkey, duck, etc.
• Eggs
• Dairy Products: milk, yogurt, cheese
• Fermented Soy: tempeh, natto, miso
• Condiments: coconut aminos
• Legumes: lentils, beans, peas
• Whole Grains: quinoa, buckwheat, oats, amaranth, brown rice, etc.
• Nuts: almonds, walnuts, pistachios, etc.
• Seeds: chia seeds, pumpkin seeds, flaxseeds, etc.
• Plants: moringa

Amino Acid Supplements

Although amino acids are widely available in a variety of different food sources, you can also opt for supplementation to get a quick and concentrated boost of amino acids benefits. There are many different types of supplements available that differ in the type offered as well as the potential health benefits.

Protein powder supplements like whey protein, hemp protein powder or brown rice protein offer many essential amino acids that your body needs while delivering a hearty dose of protein. Collagen and protein powder made from bone broth are two other easy options that can provide a good amount of protein as well as an array of essential amino acids.

You can also opt for isolated amino acid supplements, such as tryptophan, leucine or lysine. Each of these has been linked to specific health benefits, and they’re all often used as natural treatments for conditions like cold sores, depression or insomnia.

Regardless of which type of amino acid supplement you select, be sure to follow the recommended dosage carefully to avoid unwanted side effects. If you do experience any negative symptoms, consider decreasing your dosage or discontinuing supplementation and consulting with a trusted health care practitioner.

Signs of Deficiency

What is amino acid deficiency, and what causes it? Also known as protein deficiency, this is a serious condition that occurs when you don’t consume enough amino acids to meet your daily needs.

It can result in a long list of negative symptoms, ranging from reduced muscle mass to bone loss and beyond.

Some of the top symptoms of an amino acid deficiency can include:

• Dry skin
• Splitting hair
• Hair loss
• Brittle nails
• Thinning hair
• Decreased muscle mass
• Impaired growth in children
• Increased appetite
• Decreased immune function
• Bone loss
• Puffiness and swelling

Protein deficiency can affect anyone who doesn’t get enough amino acids in the diet. Older adults and people with chronic conditions, such as cancer, are at an especially high risk for protein deficiency because they often have increased protein needs and decreased food intake.

Those following a vegan or vegetarian diet should also plan their diets carefully to ensure they meet their protein needs by eating a variety of plant-based protein foods.

Risks and Side Effects

Essential amino acids are necessary for many aspects of health, and a deficiency can cause a long list of serious side effects and symptoms. Following a well-rounded diet with plenty of essential nutrients and protein foods is key to preventing a deficiency and ensuring you get enough.

Consuming high amounts of protein from protein-rich food sources is unlikely to cause any negative side effects. However, it is possible to go overboard and consume too much protein, especially from protein supplements.

Some of the possible side effects of consuming too much protein include weight gain, kidney issues, constipation and bad breath.

If you notice any of these adverse symptoms or suspect you may have a protein deficiency, it’s best to consult with your doctor to address any concerns and find the best treatment plan for you.

Conclusion

• What is an amino acid? There are many different ways to define amino acid compounds, but amino acids function as the building blocks of protein molecules and make up a large portion of the cells and tissues in the human body.
• They can be further broken down into essential and non-essential amino acids. The essential amino acids definition includes any amino acid that your body is unable to produce on its own, meaning that it’s required to obtain through food sources instead. Non-essential amino acids, on the other hand, can be synthesized by your body and are not necessary to consume through the diet.
• How many essential amino acids are there? There are nine different ones, including lysine, leucine, isoleucine, phenylalanine, threonine, histidine, methionine, tryptophan and valine.
• Arginine, alanine, cysteine, glutamate, aspartate, glycine, proline, serine, tyrosine, glutamine and asparagine are on the list of amino acids that are considered non-essential.
• Essential amino acids may help promote weight loss, preserve muscle mass, improve exercise performance, promote better sleep and enhance your mood.
• To be sure you get the amino acids that your body needs, eat a well-balanced, healthy diet rich in protein foods like meat, fish, poultry, eggs, legumes, nuts and seeds.

The post Non-Essential vs. Essential Amino Acids + Benefits for Weight Loss, Muscle Gain and Even Mood appeared first on Dr. Axe.

Although it may have a well-deserved reputation as one of the top arthritis supplements on the market, glucosamine does far more than just relieve joint pain.

What are the benefits of taking glucosamine? Research shows that it can help decrease inflammation, lead to improved gut health and more.

Not only is glucosamine extensively studied and widely available in both pharmacies and over-the-counter, but it also ranks as one of the safest supplements available, even when used for several months or even years.

What Is Glucosamine?

Glucosamine is a compound naturally found within the cartilage of your joints. It’s made from chains of sugars and proteins bound together. It acts as one of the body’s natural shock-absorbents and joint lubricants, allowing you to move around while minimizing joint, bone and muscle pain.

Uses

Most of the research done on this supplement have looked specifically at the benefits of glucosamine sulfate, the natural chemical found in the human body. The “sulfate” seems to play an important part in joint health because it helps the body produce cartilage.

It appears to have a greater impact than other forms, including glucosamine hydrochloride or N-acetyl glucosamine.

There’s no current recommended daily dosage for glucosamine, but most people do best when taking 500–1,500 milligrams daily, whether alone or in combination with other supplements like sulfate, omega-3s or in a MSM supplement. This dosage is often used to help:

• lower inflammation and help reverse autoimmune reactions
• preserve joint health
• reduce joint pain and tenderness
• protect and repair gut lining
• fight irritation to the stomach, bladder and intestines
• treat inflammatory bowel disease and leaky gut syndrome
• rebuild tissue and stronger bones following fractures or injuries

Benefits

1. Improves Joint Health and Osteoarthritis

Why exactly is glucosamine good for joints? Researchers state that using glucosamine supplements, or obtaining it from natural sources like bone broth sources, can increase the amount of cartilage and synovial fluid someone maintains, helping to prevent joint breakdown and relieve pain.

Glucosamine is an amino-saccharide that helps create cartilage from compounds called aggrecan and proteoglycans. Since joint deterioration and loss of cartilage are common osteoarthritis triggers, it’s easy to see why studies suggest that it’s cartilage-building properties are important ways to naturally ease symptoms of the condition.

Although not every person with severe joint pain will benefit from glucosamine supplementation, many reviews report finding relief from pain within just six to eight weeks. Compared to many other supplements like chondroitin, glucosamine consistently ranks as one of the most effective for treating arthritis discomfort.

Studies and osteoarthritis research, including osteoarthritis randomized, placebo-controlled studies, show that taking about 800 to 1,500 milligrams of glucosamine daily can help millions of people suffering from degenerative joint diseases, preventing further damage, especially in commonly affected joints such as those in the knees and hips.

It has been shown to help offer relief from joint pain within 4–8 weeks, which might be longer than some prescriptions or over-the-counter painkillers, but it’s also a more natural and well-tolerated approach.

Glucosamine slows down deterioration of joints when used long-term and also offers other benefits that prescription painkillers cannot, such as reductions in chronic inflammation and improved digestive health. The results of taking it can differ from person to person, but some long-term users often report pain relief that allows them to avoid surgeries and lower or eliminate the use of medications.

The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), which is considered the most comprehensive trial ever done involving glucosamine, found that the combination of glucosamine and chondroitin sulfate used for eight weeks resulted in significant relief in the majority of study participants who had high amounts of joint pain. Many experienced improvements regarding their moderate-to-severe knee pain when using it for joint health.

2. Enhances Digestion and Eases Inflammatory Bowel Disorders

Glucosamine is vital for gut health as it serves an important role in the health of your microbiome, which has been shown to play a part in everything from chronic inflammation to disease development. In fact, one study out of Australia showed that supplementation with glucosamine sulfate may alter the composition of the beneficial bacteria in your gut, which could have far-reaching effects on health and immunity.

It’s even been shown to be an effective leaky gut supplement, combating a condition sometimes called “intestinal permeability,” in animal studies. This condition involves undigested food particles and proteins (like gluten, toxins and microbes) passing into the bloodstream through tiny openings in the lining of the GI tract.

Research suggests that glucosamine supplements, or naturally glucosamine-rich bone broth, could help repair damaged tissue and lower inflammation related to inflammatory bowel disease (IBD), a condition that is notoriously painful and hard to treat.

In 2000, researchers from University College School of Medicine found that glucosamine was an effective, inexpensive and nontoxic supplement used for treating chronic inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis.

They also showed that children affected by inflammatory bowel disease tend to have lower levels of glucosamine in the body. Interestingly, N-acetyl cysteine supplementation (GlcNAc) offered a mode of action distinct from other treatments, resulting in reduced symptoms in 75 percent of patients.

Other evidence suggests that glucosamine may also help repair the lining of the bladder, stomach and intestines.

3. Helps Relieve TMJ Symptoms

TMJ is a disorder related to the temporo-manibular joint in the jaw and is a common condition that affects young to middle-aged adults. It makes it harder to talk, eat and function normally.

How does glucosamine work for TMJ? Studies indicate glucosamine helps ease TMJ symptoms and pain in people with arthritis that affects the jaw.

One 2018 review out of Brazil showed that glucosamine was as effective as ibuprofen at relieving pain when taken over a 12-week period. Taking 500 to 1,500 milligrams of it daily for several months or years may help you sleep better, chew and heal while lowering inflammation in the jaw long-term.

4. Alleviates Bone Pain

Many people with bone pain, low bone density and a history of fractures can benefit from taking glucosamine, which also aids in bone healing. This is especially true if they also have chronic joint pain or a form of arthritis.

Some evidence suggests that it helps preserve articular cartilage surrounding bones, decreases pain, increases physical function and enhances activities in people with bone disorders or those who are at most at risk for bone loss, such as middle-aged and older women.

5. May Help Support Cardiovascular Health

Glucosamine has anti-inflammatory properties, and regular use is associated with lower levels of blood C-reactive protein, which is a marker for inflammation

According to an article published in the New England Journal of Medicine, results from animal and cross-sectional human studies suggest that glucosamine use lowers cardiovascular disease (CVD) risk.

In one study (the U.K. Biobank prospective study), researchers found an association between regular use of glucosamine and lowered CVD risk among almost 500,000 adults. Regular glucosamine users had significantly lower risks for overall adverse CVD events (15 percent lower), cardiovascular-related death (22 percent lower), coronary heart disease (18 percent lower), and nonfatal stroke (9 percent lower) compared to nonusers.

These associations were found to be especially strong for current smokers.

Supplement Types and Dosage

Glucosamine supplements can be found in several forms, including:

• Glucosamine sulfate (aka glucosamine sulphate)
• Glucosamine hydrochloride (glucosamine hcl)
• N-acetylglucosamine or acetylglucosamine

Glucosamine sulfate (or glucosamine sulphate) is considered the most beneficial and best oral form because it’s easily absorbed and has been extensively researched. It also contains sulfate, which is required for the production and maintenance of cartilage.

Glucosamine hydrochloride and N-acetylglucosamine, on the other hand, have not been as well-studied and are lacking the sulfate component necessary for cartilage production.

Below are recommended oral glucosamine dosage instructions for adults:

• For improving joint health and lowering joint pain: 500 to 1,500 milligrams daily (can be taken as 500 milligrams in three divided doses). You can use it in combination with other anti-inflammatory supplements, including turmeric and omega-3 fatty acids.
• For easing arthritis/osteoarthritis symptoms: 800 to 1,500 milligrams daily taken with 400 milligrams of chondroitin sulfate. This amount can safely be used long-term for up to three years. You can also use a topical cream containing 30 milligrams glucosamine, which you can apply to painful areas for up to two months at a time.
• For improving digestive health: 500 to 1,500 milligrams taken daily. You might want to combine it with other helpful supplements known to boost gut health like MSM, licorice root, digestive enzymes or probiotics.

Glucosamine vs. Chondroitin vs. Glutamine

Glucosamine, chondroitin and MSM are three of the most common supplements used to promote joint health, but there are several notable differences between them.

• Like glucosamine, chondroitin is a naturally occurring substance found in the connective tissue of your body. Chondroitin sulfate is a supplement that works like glucosamine to promote joint health and reduce inflammation, according to studies. Many joint health supplements combine glucosamine and chondroitin to take advantage of the unique health benefits of both.
• Methylsulfonylmethane (MSM) is a sulfur-containing compound that is found in the tissues of all living organisms. Similar to glucosamine, MSM can help improve immunity and decrease inflammation to alleviate joint pain.
• Glutamine, on the other hand, is a type of essential amino acid required by the body. It’s often found in supplement form and is used to enhance weight loss, increase fat-burning and build muscle mass and strength. Much like glucosamine, it has been shown to reduce intestinal permeability to reduce inflammation and protect against conditions like leaky gut syndrome.

Risks, Side Effects and Drug Interactions

Since it’s already present within the human body, glucosamine is usually very safe and well-tolerated. Many studies have found that daily use of it can improve symptoms in adults with a very low risk of side effects.

However, it can cause food allergy symptoms in those who have an allergy to the source used to make glucosamine supplements (such as shellfish). If you have a known shellfish allergy, make sure to carefully check the label and ingredient information, as many supplements are derived from crustaceans.

What are the side effects of taking glucosamine? Although rare, potential side effects of glucosamine supplements may include: indigestion, nausea, heartburn, diarrhea, constipation, skin reactions and headaches.

Research is limited on the effects of it on women who are pregnant or breastfeeding, so it’s best to avoid taking supplements during these times unless under medical supervision.

There is also some evidence that glucosamine supplements in high doses might have the potential to cause changes in cholesterol, insulin resistance and blood sugar levels in people with diabetes or high cholesterol, so be careful if you fall into these categories and consider consulting with your doctor to address any concerns. Be sure to also discuss potential interactions if you take medications like chemotherapy drugs, including etoposide, teniposide and doxorubicin.

Glucosamine for Dogs

Besides helping ease joint pain and improving digestive health in older adults, glucosamine can also be used to improve the quality of life for your furry friends, too. In fact, it’s a common ingredient in both chews and capsules designed to help improve joint function in dogs as they start to get older.

Vets typically recommend starting off with a “loading dose” for a few weeks and then scaling down to a lower maintenance dose for long-term use. Although symptoms can start to improve over a period of just a few weeks, your dog can continue taking glucosamine even longer to further protect and preserve joint health with advanced age.

Joint supplements geared specifically towards older dogs often contain a mix of ingredients, including glucosamine, chondroitin and MSM. They are typically available over-the-counter but can be prescribed by your veterinarian as well.

History and Facts

Glucosamine was first identified in 1876 by German surgeon, Dr. Georg Ledderhose, who had been conducting experiments on cartilage in Strassburg. It took another 63 years, however, until the stereochemistry of the compound was determined by British chemist, Norman Haworth, the same scientist who received a Nobel prize for his research on carbohydrates and vitamin C.

Although it’s generally considered safe, it has not been approved for medical use in humans by the Food and Drug Administration in the U.S. For this reason, it is classified as a dietary supplement rather than a medication.

In most of Europe, however, glucosamine is approved for use as a medical drug and is often recommended as a safe treatment for conditions like osteoarthritis. In 2003, the European League Against Rheumatism updated their recommendations for the management and treatment of knee osteoarthritis by evaluating the safety of commonly used medications. It was found to be one of the least toxic ingredients, scoring a 5 out of 100 in terms of toxicity.

Final Thoughts

• Glucosamine is a compound naturally found within the cartilage of your joints.
• It has anti-inflammatory properties and has been shown to improve joint health, enhance digestion, alleviate bone pain and reduce TMJ symptoms.
• Glucosamine, chondroitin and MSM are common medications used to treat joint pain. They are often used alone or together as part of a joint health complex.
• You can find glucosamine in some food sources, including bone broth, allowing you to take full advantage of the health-promoting properties of this powerful compound.

The post Glucosamine Benefits for Joint Pain, Osteoarthritis and More appeared first on Dr. Axe.

Have you heard the hype about SAM-e (s-adenosylmethionine)? It’s a dietary supplement that has been on the U.S. market for only 25 years, long after it was discovered in Italy in 1952. Although it’s only available by prescription in Europe to treat conditions like depression and arthritis, the supplement is becoming more and more popular in the U.S. for a number of health concerns.

SAM-e is made in the body from methionine, an amino acid that’s found in foods like egg whites, wild-caught fish, oats and sesame seeds. Your body needs it to make certain chemicals and to regulate key functions in our cells. Although SAM-e is found naturally in our bodies, the supplement you buy in stores is only a replication of the compound.

So is SAM-e worth the hype? It appears that the compound has potential as a natural anti-inflammatory, pain-relieving and mood-boosting agent, but more human studies are needed to determine how exactly we should be using it. Until then, you should use it with caution and under the care of your healthcare provider.

What Is SAM-e?

The brain synthesizes SAM-e, or S-Adenosyl-L-Methionine, from methionine, an essential amino acid that plays an important role in the growth of new blood vessels, and adenosine triphosphate, an energy-producing compound that acts as a source of fuel within our cells. It is made naturally in the body, and it has been found to regulate key functions in our living cells.

S-adenosylmethionine is involved in a vital process called methylation, which supports a number of biochemical reactions that take place in the human body, and is involved in gene expression, DNA repair, maintaining cell membrane fluidity, synthesizing proteins and neurotransmitters, and metabolizing fats and minerals. In fact, a recent review published in the Journal of Psychiatry & Neuroscience mentioned over 35 methylation reactions that involve SAM-e.

Scientifically speaking, S-adenosylmethionine is a methyl-group donor in the biosynthesis of DNA and RNA nucleic acids, proteins, phospholipids, epinephrine, creatine, melatonin and other molecules. What does this mean? Basically, SAM-e is involved in many metabolic processes throughout the body, and it plays a role in the formation, activation and breakdown of many chemicals, including hormones and proteins.

SAM-e increases the turnover of serotonin and may increase levels of dopamine and norepinephrine. It’s been shown to exhibit anti-inflammatory and analgesic effects and is often used to relieve pain while improving physical function.

When doctors found that conditions like depression and liver disease were associated with abnormal levels of S-adenosylmethionine in the body, researchers began to investigate the efficacy of SAM-e in the treatment of these types of health concerns.

Overall, there has been evidence that SAM-e may help improve a host of conditions, including depression, liver disease, osteoarthritis and fibromyalgia. However, researchers agree that more studies are needed to fully understand the mechanisms and medicinal potential of the supplement.

Potential Benefits

1. Works as an Antidepressant

Several placebo-controlled studies have demonstrated the antidepressant properties of S-adenosylmethionine, but as of now, the evidence is not conclusive. Research shows that SAM-e levels tend to be lower in depressed individuals compared to individuals who don’t report signs of depression, so it’s believed that it does have beneficial effects when used for depression, but most of the trials that have been conducted only lasted a few weeks and included a small number of participants.

A 2016 comprehensive review published in CNS & Neurological Disorders Drug Targets found that numerous studies show SAM-e affecting critical components involved in the pathophysiology of major depressive disorder, and several randomized controlled trials have supported that S-adenosylmethionine is superior to placebo and tricyclic antidepressants. Researchers also indicated that recent findings demonstrate SAM-e’s efficacy in patients that are non-responsive to selective serotonin reuptake inhibitors and serotonin-norepinephrine reuptake inhibitors.

An interesting study conducted by researchers in Melbourne, Australia, found that when SAM-e was used to treat major depressive disorder in adults, it was superior to the placebo among males but not among females. This double-blind, randomized clinical trial suggests that gender might impact the antidepressant efficacy of SAM-e, with greater therapeutic effects found among males.

That being said, more research is needed to fully understand the potential of S-adenosylmethionine as a treatment for depression and keep in mind that some of these studies involve using intravenous SAM-e rather than oral forms that are taken by mouth.

2. Relieves Osteoarthritis

Researchers are still looking into whether or not S-adenosylmethionine is an effective dietary supplement for the treatment of osteoarthritis, or degenerative joint disease. Animal studies show that SAM-e stimulates the production of cartilage, which is critical in reversing the disease process. It may also help reduce pain and stiffness because of its anti-inflammatory properties and its ability to increase glutathione levels.

A 2002 study published in the Journal of Family Practice found that SAM-e appears to be as effective as NSAIDs in reducing pain and improving functional limitation in patients with osteoarthritis. Plus, those taking SAM-e were less likely to report adverse effects when compared to patients using NSAIDs for osteoarthritis.

3. Improves Symptoms of Fibromyalgia

Fibromyalgia is chronic and widespread pain in the muscles and connective tissue. People with this condition often suffer from long-term pain, fatigue, depression and mood disorders.

Some evidence shows that S-adenosylmethionine has some beneficial effects on fibromyalgia symptoms, including a double-blind clinical evaluation that was conducted at Frederiksberg Hospital’s Department of Rheumatology in Denmark. When 800 milligrams of SAM-e were administered orally for six weeks, patients with fibromyalgia reported improvements in clinical disease activity, pain experienced during the last week, fatigue, morning stiffness and mood when compared to patients receiving a placebo.

4. Supports Liver Function

Research suggests that SAM-e biosynthesis is depressed in patients with chronic liver disease, and this depression may exacerbate liver injury. For this reason, it’s believed that SAM-e supplementation may represent a useful therapy for liver disease.

Researchers “support the efficacy and safety of SAM-e for the treatment of chronic liver diseases.” S-adenosylmethionine appears to be particularly useful in helping improve liver function and can be used as part of a medication regime for liver health; however, studies show that it does not improve outcomes or reduce the occurrence of adverse events for chronic liver diseases. Overall, more research is needed regarding the basic treatment of liver disease with SAM-e before concrete recommendations can be made.

5. May Improve Brain Function

S-adenosylmethionine plays a role in methylation, a vital process that supports a number of biochemical reactions in the body, including the brain. Because the ability to methylate declines with age, the risk of neurodegenerative diseases, like Alzheimer’s, increases. Evidence indicates that SAM-e levels are lower in patients with Alzheimer’s, which may compromise their metabolism and brain function.

Also, S-adenosylmethionine is involved in glutathione production, a powerful antioxidant that works from within the cell. Studies suggest that decreased glutathione levels may be involved in the pathology of Alzheimer’s and other neurodegenerative diseases.

Like most benefits associated with S-adenosylmethionine, it’s still unclear whether or not the supplement can definitely improve cognitive impairment in humans, but there are some promising animal studies on the topic.

An animal model meta-analysis that was published in PLoS One evaluated the effect of SAM-e on cognitive ability as measured by maze performance in mice. Maze performance is used to measure a rodent’s spatial learning and memory. After reviewing 13 experiments, researchers indicated that supplementing with SAM-e improved cognitive performance, especially in mice that were deficient in folate. They concluded that S-adenosylmethionine “may be useful in improving spatial memory in patients suffering from many dementia forms including Alzheimer’s disease.”

6. Works as Natural Pain Reliever

SAM-e supplements have become known for their natural pain-relieving effects, which is why people often take them for lower back pain relief, joint pain, PMS symptoms and abdominal pain.

Researchers are still collecting evidence on the analgesic properties of S-adenosylmethionine, but there are some promising studies out there. A 2013 pilot study conducted at the University of California found that oral SAM-e was able to reduce stomach pain among children. Eight children with functional abdominal pain received a median dose of 1,400 milligrams daily for a two-month period. Researchers reported an improvement in self-pain reports after the treatment period with SAM-e.

7. May Improve Asthma Symptoms

A 2016 animal study published in Experimental and Molecular Medicine found that S-adenosylmethionine had a suppressive effect on airway inflammation and fibrosis in mice with chronic asthma.

Researchers concluded that SAM-e may have potential as a novel therapeutic agent for patients with chronic asthma symptoms, but more human studies will be needed to test SAM-e’s ability to reduce oxidative stress and positively impact airway inflammation.

Dosage Recommendations

SAM-e can be taken orally, intravenously or with a muscular injection. In the U.S., it’s sold over-the-counter as a dietary supplement and can be found online or in health food stores.

When taking SAM-e supplements by mouth, the dosage recommendations range from 400–1,600 milligrams per day, depending on the condition being treated. Many doctors recommend starting with a smaller dosage of 400 milligrams a day and then increasing the dosage slowly if you are tolerating it well.

When using S-adenosylmethionine, read the label carefully to determine the best dosage for your age, weight and condition. SAM-e should be taken on an empty stomach, but keep in mind that it can be stimulating, so consider taking it earlier in the day so that it doesn’t disturb your sleep.

Risks and Side Effects

The side effects of SAM-e appear to be uncommon. When they do occur, they are usually minor complains like digestive issues or nausea, but there have been cases of SAM-e triggering side effects like anxiety, insomnia and nervousness.

S-adenosylmethionine may worsen symptoms of mania, so it’s advised that people with bipolar disorder do not take the supplement unless it’s under the supervision of their health care provider.

SAM-e may interact with certain medications or supplements, especially those that increase serotonin levels, such as St. John’s wort, L-tryptophan and antidepressant medications.

There’s also concern that SAM-e enhances the growth of Pneumocystis carinii, which can be dangerous for people who are immunocompromised, such as people who are HIV positive. Although more research is needed on this topic, anyone with a compromised immune system should not take S-adenosylmethionine unless doing so under the care of his or her doctor.

More research is needed to know whether or not it’s safe to use SAM-e during pregnancy or when breastfeeding. Studies involving children using SAM-e have been conducted and resulted in minimal toxicity, but do not start your child on SAM-e or any supplement without consulting his or her pediatrician first.

Final Thoughts

• SAM-e, or s-adenosylmethionine, is a compound that comes from methionine, an essential amino acid, and adenosine triphosphate, an energy-producing compound.
• SAM-e is made naturally in the body, and it has been found to regulate key functions in our living cells.
• Today, it’s widely available as an over-the-counter dietary supplement that’s a synthetic form of the natural compound.
• Although more research is needed to determine the exact mechanisms and benefits of SAM-e, there is evidence that it may serve as a potential therapeutic agent for the following conditions: depression, osteoarthritis, fibromyalgia, liver disease, cognitive impairment, chronic pain and asthma.

The post SAM-e Supplements: Worth the Hype or Waste of Money? appeared first on Dr. Axe.

Fiber is more than just a regulator — it’s also vital to deliver essential nutrients to the entire body. We obtain fiber most abundantly in our diets from whole grains, fruits and vegetables, but there are fiber supplements like psyllium husk available as well.

What if we don’t manage to consume enough fiber-rich foods on a daily basis or our personal health concerns (like constipation) could benefit from a fiber boost?

Many popular commercial brands of fiber supplements on the market today are loaded with artificial flavors, colors and fillers — yuck! Why take a product that possibly helps you in some way but might negatively affect you in other ways?

The best fiber supplements are 100 percent natural and 100 percent pure. Psyllium husk is a perfect natural way to step up your fiber intake on a regular basis — and reduced likelihood of constipation is just one of many potential psyllium husk benefits.

What is psyllium husk? Keep reading to find out!

What Is Psyllium Husk?

Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. Each plant can produce up to 15,000 tiny, gel-coated seeds, from which psyllium husk is derived. It also sometimes goes by the name ispaghula.

What is psyllium husk used for? It is best known as a natural laxative that is commonly found in health stores.

What is psyllium husk powder? Psyllium husk powder is an edible soluble fiber and prebiotic.

It’s often referred to as a bulking fiber because once it is ingested it expands, forming a gel-like mass by drawing water in from the colon. It then promotes easy, healthy elimination by sweeping waste out of the colon more quickly and efficiently.

In addition, psyllium husk is known to have positive effects on heart health and cholesterol levels. Studies have also shown that psyllium husk fiber is safe, well-tolerated and improves glycemic control for people with diabetes.

Unlike stimulant laxatives, psyllium is gentle and not addictive.

Dietary fiber found in psyllium husk may help with the following conditions:

• Cancer
• Colitis
• Constipation
• Diabetes
• Diarrhea
• Diverticulosis
• Hemorrhoids
• Heart disease
• Hypertension
• Irritable bowel syndrome
• Kidney stones
• Obesity
• Peptic ulcer
• PMS

Health Benefits

1. Relieves Constipation and Diarrhea

Constipation is a very common health issue. Chronic constipation is especially common in adults older than 60 years, and symptoms occur in up to 50 percent of nursing home residents.

Additional fiber intake in the form of psyllium is recommended by scientific studies to improve symptoms and provide natural constipation relief. Psyllium is recommended over magnesium-based laxatives, which should be avoided due to potential toxicity.

When combined with water or another liquid, psyllium husk swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. Psyllium has also been found to be superior to docusate sodium for softening stools by increasing stool water content and has greater overall laxative efficacy.

Since psyllium seed husk helps make elimination easier, it also helps naturally treat hemorrhoids, which are often the result of constipation.

Psyllium can also be used to help relieve mild to moderate diarrhea. It’s beneficial to diarrhea sufferers because it soaks up a significant amount of water in the digestive tract, which helps make the stool firmer and slower to pass through the system.

2. Can Help Lower Cholesterol

Research makes it very clear that psyllium seed husk is a therapeutic addition to a healthy diet and lifestyle for people struggling with high cholesterol levels.

In a double-blind, placebo-controlled parallel study, all subjects maintained their usual diets, which provided less than 300 milligrams of cholesterol per day and approximately 20 percent of energy from protein, 40 percent from carbohydrates and 40 percent from fat.

The study found that eight weeks of treatment with psyllium reduced serum total cholesterol levels by 14.8 percent, low-density lipoprotein (LDL) cholesterol by 20.2 percent and the ratio of LDL cholesterol to high-density lipoprotein cholesterol by 14.8 percent relative to baseline values. The reductions in total cholesterol and LDL cholesterol became progressively larger with time, and this trend appeared to continue at the eighth week.

Another study published in the Journal of the American Medical Association examined the effectiveness of psyllium seed husk as an adjunct therapy for people with mild to moderate high cholesterol levels. This study found that compared with placebo, psyllium achieved a 4.8 percent greater reduction in total cholesterol level and an 8.2 percent additional reduction in low-density lipoprotein cholesterol level, clearly displaying psyllium husk’s ability to lower cholesterol naturally.

3. Helps Manage Blood Sugar

Psyllium can help current diabetics as well as people trying to prevent diabetes since the dietary consumption of fibers like psyllium husk can assist in maintaining healthy glycemic balance in the body.

One study evaluated psyllium seed husk fiber’s effect on lipid and glucose levels as an adjunct to dietary and drug therapy in patients with type II diabetes. The study found that taking psyllium daily can help patients with type II diabetes control their blood sugar without negative side effects.

Another study obtained similar results, indicating a beneficial therapeutic effect of psyllium in the metabolic control of type II diabetics. Psyllium husk certainly looks like a wise choice in the daily task to keep blood sugar levels in check, as well as a natural treatment for diabetes.

4. Can Improve Heart Health and Blood Pressure

Adding high-fiber foods like psyllium seed husk to your diet can help to lower heart disease risk. More specifically, a diet high in water-soluble fiber like psyllium husk is associated with lower triglyceride levels and a lower risk of cardiovascular disease. 

A study in the European Journal of Clinical Nutrition evaluated the effects of psyllium in type II diabetic patients and found that psyllium not only improved blood sugar, but also reduced the risk of coronary heart disease.

Psyllium also has been shown to improve hypertension or high blood pressure, which has a direct negative effect on hearth health.

One main way to prevent hypertension is through a healthy diet. In a randomized clinical trial, six months of supplementation with psyllium fiber significantly reduced both systolic and diastolic blood pressure in overweight people with hypertension.

5. Healthy Weight Management

In our society, obesity is the most prevalent health issue affecting all age groups, and it leads to many serious health problems, including diabetes and chronic heart disease. Is psyllium husk good for weight loss? Psyllium husk is among the list of medicinal plants that have been shown to significantly decrease body weight.

Psyllium husk can be very helpful in maintaining and achieving a healthy weight since it encourages a feeling of satiety when it is consumed. Since we naturally eat less when we feel full, adding additional fiber to our diets in the form of psyllium husk can help us not overeat and can treat obesity naturally.

In addition, psyllium husk’s ability to improve the body’s natural elimination process positively affects weight as waste matter is removed more quickly and regularly from the body. A study published in Clinical and Experimental Hypertension in August 2007 found that psyllium supplementation for a six-month period led to a decrease in body mass index.

If you are trying to lose weight fast and looking to control overeating at meals, you can take psyllium husk shortly before or with a meal. Studies show that the addition of functional fiber, like psyllium husk, should be considered as a tool to improve success in weight-loss diets.

How to Use (Plus Dosage)

Wondering where to buy psyllium husk products? You can typically find psyllium in one or more forms at any health store and many online retailers. You can purchase whole psyllium husks, ground psyllium husk powder or psyllium husk capsules.

Some people find the whole husks to be more effective, especially when it comes to constipation, while others like the finer consistency of the powder. The powder is made by grinding the husks down so the gel ultimately produced is finer and has less of a grainy texture.

Similar to flaxseed supplements, it’s pretty much a matter of personal preference. Either way, when purchasing any psyllium supplement you should always make sure that the product is 100 percent pure, which means it is free of gluten, sugar, artificial flavors, artificial colors and fillers. 

Psyllium is a great natural alternative to gluten, xanthan gum, and other unhealthy and expensive binding agents used in baking. Since psyllium fiber is a soluble fiber, it becomes gelatinous and sticky in water. Researchers have found that by simply adding up to 5 percent of psyllium, they could improve the baking characteristics of bread.

When using psyllium as a binding agent in baking, you need to include additional liquid in your recipe to compensate for the water-absorbing ability of psyllium. It’s a good idea to let your dough or batter sit for a few minutes to give the psyllium a chance to gelatinize, and then you can add the appropriate amount of liquid to obtain your desired consistency.

Psyllium seed husk can be used in the making of breads, breakfast cereals, pasta and snack foods. Psyllium husk keto-friendly recipes like keto bread can be surprisingly delicious, too.

What is the typical recommended serving of whole psyllium husks?

• For adults and children over 12 years of age, it’s one tablespoon mixed into eight ounces of a liquid of your choice (water, juice, milk, etc.) one to three times daily.
• For children 6–12, the recommended psyllium husk dosage is one teaspoon one to three times daily.

What is the typical recommended serving of psyllium husk powder?

• For adults and children over 12 years of age, it’s one teaspoon mixed into a liquid of your choice one to three times daily.
• For children 6–12, the recommended dosage of psyllium husk powder is a half teaspoon one to three times daily.

Once the recommended serving of whole psyllium husks or psyllium husk powder is mixed well into at least eight ounces of liquid, it will thicken into a gel-like consistency (this is normal), and it should be consumed immediately. If the mixture is too thick, simply add more liquid.

Per serving, whole psyllium husks (one tablespoon) and psyllium husk powder (one teaspoon) are usually both around 15–30 calories with 3.5 to six grams of dietary fiber.

You can also purchase psyllium in capsule form. The amount of psyllium husk per capsule varies by company but typically contain around 500–625 milligrams per capsule. Follow the directions on the packaging for best results.

It is best to start by taking one serving of psyllium husk each day and gradually increasing to three servings per day if needed so the body can adapt. If minor gas or bloating occurs, reduce the amount you consume daily until your system adjusts.

All psyllium seed husk products should be stored at room temperature away from heat and light. Make sure to keep the supplement tightly closed to protect it from humidity. 

Risks and Side Effects

Since the fiber in psyllium husk absorbs water, make sure to drink enough water when taking psyllium products so your digestive tract is optimally hydrated. Sometimes consuming too much fiber without enough water can cause digestive discomfort, so water intake along with fiber intake is key.

What are side effects of psyllium? Without drinking enough liquid, psyllium husk powder can possibly swell in the throat, causing blockage or choking. Always make sure to have enough liquid with your psyllium as well as additional water afterward if needed to avoid unwanted psyllium husk side effects.

Avoid use of psyllium if you ever had esophageal narrowing or any other swallowing difficulties. Do not take psyllium husk products if you have any bowel obstructions or spasms.

Some people find that consuming soluble fiber like psyllium seed husk helps relieve some symptoms of irritable bowel syndrome (IBS), such as diarrhea and constipation. However, studies have found mixed results so talk to your doctor if you have IBS and would like to give psyllium supplements a try in your IBS diet.

Psyllium has also been found to be helpful in cases of ulcerative colitis or Crohn’s disease. Impressive research has shown that psyllium is as effective as the prescription drug mesalamine in maintaining remission of ulcerative colitis. The research is promising, but just to be safe you should speak with your doctor first to decide how much fiber is right for your specific situation.

Is it safe to take psyllium every day? According to Mayo Clinic, while it’s best to obtain fiber from foods, there’s no evidence that daily use of fiber supplements such as psyllium is harmful. Check with your doctor about ongoing daily usage.

As with all fiber supplements, do not take within one to two hours of prescription medications. If you are taking any type of medication or are under a doctor’s care, consult a health professional before using psyllium. 

Final Thoughts

• Fiber is a vital, health-boosting part of our diets, but some people struggle with getting enough fiber in their diets.
• Many popular commercial brands of fiber supplements on the market today are loaded with artificial flavors, colors and fillers.
• Psyllium is a natural shrub-like herb used to make psyllium seed husk products that are most commonly used for natural constipation relief.
• They are also used to help diarrhea, lower cholesterol, manage blood sugar, lower blood pressure and weight management.
• Psyllium powder can be taken in water or another liquid by itself. It can also be used in recipes. 
• Psyllium husk recipes like those for bread and other baked goods can not only be healthy and fiber-rich, but really tasty too! 

The post Psyllium Husk: The Supplement for Constipation, Cholesterol & More appeared first on Dr. Axe.

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

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

What Are Polyphenols?

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

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

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

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

• Flavonoids
• Stillbenes
• Lignans
• Phenolic acids

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

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

Best Polyphenols Foods

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

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

1. Fruits

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

2. Vegetables

• Artichokes
• Spinach
• Red onions
• Chicory

3. Beans

• Black beans
• White beans

4. Nuts

• Hazelnuts
• Walnuts
• Almonds
• Pecans

5. Beverages

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

6. Other Foods

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

Health Benefits

1. High in Antioxidants

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

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

2. Protect Against Heart Disease

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

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

3. Relieve Inflammation

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

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

Further, a 2023 study out of Denmark found that when polyphenols were combined with proteins from foods, specifically adding milk to coffee, it provided enhanced anti-inflammatory effects.

4. Prevent Blood Clotting

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

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

5. May Reduce Cancer Development

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

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

6. Support Blood Sugar Control

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

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

Polyphenols in Ayurveda and TCM

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

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

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

Polyphenols and Lectins

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

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

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

History

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

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

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

Risks and Side Effects

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

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

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

Final Thoughts

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

The post Polyphenols: The Natural Plant Compounds that Combat Inflammation appeared first on Dr. Axe.

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

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

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

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

What Is Adenosine?

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

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

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

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

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

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

Types

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

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

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

Benefits

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

1. Gives Us Energy and Supports Our Metabolism

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

2. Bolsters Heart Health

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