Folate is essential because it helps prevent birth defects, specifically neural tube defects like spina bifida, which can occur in the early stages of pregnancy while the brain and spinal cord are forming. The good news is that most of these defects can be avoided by ensuring you have sufficient folate, whether from folate-rich foods or supplements.
How Folic Acid Prevents Neural Tube Defects in Pregnancy
The Institute of Medicine's Food and Nutrition Board of the National Academy of Sciences recommended that all women who can become pregnant get 400 mcg of folic acid each day, in addition to consuming food with folate from a varied diet, to reduce the risk of neural tube defects.
Additionally, folic acid supplementation in early pregnancy may help prevent cleft lip and cleft palate.
Approximately 13 babies a day are born with congenital heart disease in the UK. This is such a sad reality for these babies and their parents, however hope is on the horizon for expectant parents as research shows that maternal folic acid supplementation can significantly decrease the risk of these heart issues. Therefore we hope to see this number decline in years to come with greater awareness.
Folate can be naturally found in various foods, but it's worth noting that it can be sensitive to heat and water, making it important to prepare folate-rich foods gently. Some excellent sources include:
There’s no guarantee that you will get enough folic acid from food alone, so a supplement is important. If you have morning sickness in early pregnancy, it may be difficult to eat enough fortified foods to get the folic acid you need.
Planning to start a family? It's recommended to begin taking a daily folic acid supplement at least one month before actively trying to conceive and continue during your first trimester. If you haven't used folic acid supplements before, start as soon as you discover you're pregnant.
Folic acid, a crucial B vitamin, continues its role in maternal and child health even after pregnancy. While it's widely recognised for its importance during pregnancy, its benefits extend into the breastfeeding period as well.
Safety and Benefits
Folic acid is a normal component of breast milk and is safe for both the mother and baby when taken as a supplement during breastfeeding. It passes into breast milk in small amounts, which are not harmful to the baby. In fact, these amounts are beneficial, as they help ensure that both the mother and the baby receive adequate nutrients during this critical period.
Maternal Health and Milk Quality
For breastfeeding mothers, maintaining adequate folic acid levels is essential for their own health and to ensure the quality of their breast milk. Folic acid plays a key role in the production of red blood cells and helps prevent anemia, which can be a concern post-pregnancy. It also contributes to the mother's overall well-being, which is crucial for effective and nurturing breastfeeding.
Impact on Infant Development
The folic acid in breast milk contributes to the healthy growth and development of the infant. It is vital for the baby's developing immune system, cell division, and growth. Adequate folic acid levels in breast milk can help ensure that the baby's nutritional needs are met, supporting healthy development during these formative months.
Recommendations for Breastfeeding Mothers
Health experts recommend that breastfeeding mothers continue to take folic acid supplements. This ensures that their own nutritional needs are met and that their breast milk contains sufficient folic acid for the baby's development. The recommended dosage typically remains the same as during pregnancy, but it's always best to consult with a Doctor for personalised advice.
Generally, aiming for a supplement with at least 400 micrograms (mcg or µg) of folic acid when trying to conceive or during early pregnancy is advised. You can find standalone folic acid supplements.
And if you're looking for quality folic acid supplements, consider checking out Ethical Nutrition's Methylfolate Folic Acid. It's never too early to start prioritising your and your baby's health during this special journey!
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In the quest for optimal health, the combination of Vitamin D3 and Vitamin K2 is a game-changer. This essential duo plays a pivotal role in enhancing various health aspects, from bone strength to cardiovascular health. Here, we dive into the synergistic relationship between these two vitamins, highlighting their individual benefits and collective impact on overall wellness.
Vitamin D3, scientifically known as cholecalciferol, isn't just just a simple vitamin. Acting as a hormone-like substance, it's instrumental in facilitating calcium absorption in the gut. This process is crucial for maintaining strong bones and teeth. Beyond bone health, Vitamin D3 is a key player in immune function, mood regulation, and maintaining muscle health. Its benefits go further when combined with Vitamin K2, making this pairing a powerhouse of health benefits.
Vitamin K2, the lesser-known but equally important nutrient, works in harmony with Vitamin D3. While D3 enhances calcium absorption, K2 ensures that calcium is directed to the right places. Not all forms of K2 are created equal, with MK-7 being the most effective due to its longer half-life and higher bioavailability.
Vitamin D3 and K2 work in tandem not only to support bone health through improved calcium absorption and utilisation but also to maintain a healthy balance of calcium in the bloodstream, preventing its buildup in blood vessels. This synergy is crucial in reducing the risk of arterial calcification, thereby supporting cardiovascular health.
Beyond bones and hearts, Vitamin D3 and K2 contribute significantly to immune system strength. They enhance the body's natural defences against various infections and diseases, and there's emerging evidence suggesting their role in supporting mental health and mood regulation. Additionally, they may aid in regulating blood sugar levels and promoting healthy muscle function. This dynamic duo, with their multifaceted health benefits, underscores the importance of a balanced diet and possibly supplementation, especially in regions with limited sunlight exposure.
Navigating the world of supplements can be overwhelming. When it comes to choosing a Vitamin D3 and K2 supplement, look for a high-strength, well-balanced formula. Opt for supplements that offer Vitamin D3 as cholecalciferol and Vitamin K2 as MK7 for the best absorption and effectiveness.
To reap the maximum benefits, it's important to consider the timing of your supplementation. Since both vitamins are fat-soluble, taking them with a fat-containing meal is ideal. Regularity is key for optimal results, and consulting with a healthcare professional is always advisable, especially for those with specific health conditions.
While supplements are a practical way to ensure adequate intake, natural sources of these vitamins shouldn't be overlooked. Vitamin D3 can be sourced from sunlight and fatty fish, while K2 is found in fermented foods and leafy greens. Including these in your diet can significantly boost your nutrient profile.
Understanding the roles of Vitamin D3 and K2 in this journey is crucial for achieving enhanced well-being. Ethical Nutrition's Vitamin D3 and K2 supplement is crafted to deliver an optimal balance of these essential nutrients, tailored to support your health goals.
This supplement features a ratio that is particularly effective: 4000 IU of Vitamin D3 paired with 200 mcg of Vitamin K2. This higher strength of Vitamin D3 ensures adequate support for bone health, immune function, and overall well-being, especially in regions with limited sunlight. The corresponding 200 mcg of Vitamin K2 ensures that calcium is effectively utilised and directed to the bones, enhancing cardiovascular health by preventing arterial calcification.
Ethical Nutrition’s formula uses Vitamin D3 in the form of cholecalciferol, the most natural and easily absorbed variant, ensuring maximum efficacy. Equally important is their choice of Vitamin K2 as MK7, a form renowned for its superior absorption and longer half-life in the body. This combination not only promotes better calcium metabolism but also contributes significantly to maintaining overall health.
Don't just aspire for better health; actively pursue it. Discover how Ethical Nutrition's Vitamin D and K supplement can aid in your journey towards stronger bones, a healthier heart, and a robust immune system. Begin your journey to better health today – your future self will thank you. Shop now!
Atrial fibrillation (AFib) is a common heart rhythm disorder that affects millions of people worldwide. While medical advancements have provided various treatment options, there's growing interest in exploring natural alternatives for managing AFib.
In the field of all-natural treatments for addressing atrial fibrillation (AFib), one intriguing supplement has captured the spotlight - Magnesium Taurate. This unique compound, formed by combining the essential mineral magnesium with the amino acid taurine, holds promise in its potential to support heart health and manage AFib.
Did you know over 6.5 million adults in the UK have a magnesium deficiency?
One of the most crucial components of our daily nutrition is magnesium. More than 300 bodily activities, including the production of energy for cells, preservation of muscle and nerve function, and blood regulation, depend on it.
We consume a variety of foods that are rich in magnesium, including leafy green vegetables, nuts, brown rice, whole grain bread, avocados, dark chocolate, fruit, seafood, dairy products, and meat. However maintaining adequate magnesium levels through diet alone can be challenging for several reasons, e.g- soil depletion and poor diets.
In order to keep our bones strong, our bodies store about 60% of the magnesium we consume in our bones. However, if we don't consume enough magnesium in our diets, our bodies will use these reserves for our muscles and soft tissues.
If you're looking to increase your magnesium levels and support your heart health through diet, check out our free heart meal plans for inspiration. Or answer our quick questionnaire to have a personalised meal plan created to suit your dietary and health needs.
Can magnesium help with Atrial fibrillation? Magnesium and taurine, an amino acid with a number of health advantages of its own, are combined to form the molecule known as magnesium taurate.
Can you get taurine in a vegan diet? Only meat, fish, and dairy products naturally contain taurine, a vital amino acid. Taurine performs several healthy bodily processes, including bile synthesis, blood pressure balance, and GABA regulation, which affects mood.
Taurine and magnesium work together to generate magnesium taurate, which not only improves magnesium absorption but also has additional health advantages, making it the ideal daily supplement.
Due to the deficiency of taurine in their diets, vegetarians and vegans should also take it as a supplement.
Taurine is known for its antioxidant and anti-inflammatory properties, making magnesium taurate a unique compound that holds promise for various aspects of cardiovascular health, including AFib.
Magnesium deficiency has been associated with an increased risk of AFib, making it an essential nutrient to consider in AFib management.
Potential Benefits of Magnesium Taurate for AFib
Dr. Sanjay Gupta, a York Cardiologist, endorses the significance of magnesium in heart health. With years of experience in treating cardiovascular conditions, Dr. Gupta advocates the use of high-quality magnesium supplements to address AFib-related symptoms effectively. His expertise offers invaluable insights into the potential benefits of magnesium supplementation. He personally recommends Ethical Nutrition Magnesium Taurate to his patients. It’s the UK’s strongest fully reactive Magnesium Taurate supplement, with a high absorption rate it ensures maximum effectiveness in optimising your well-being.
In conclusion, the connection between magnesium deficiency and Atrial Fibrillation is a topic of growing importance. With insights from Dr. Sanjay Gupta, York Cardiologist, and the encouraging reviews from our satisfied customers, Ethical Nutrition's magnesium supplements present a promising approach to support heart health and manage AFib symptoms naturally. Take charge of your heart's well-being and explore the potential benefits of Magnesium Taurate with Ethical Nutrition today.
]]>The human gut, rapidly emerging as a central figure in our overall health and wellness, houses trillions of bacteria, fungi, and viruses. Our gastrointestinal (GI) tract, bustling with probiotics and other microbes, influences everything from our mental state to our cardiovascular health.
In our quest for understanding health, it's crucial to recognise that our wellbeing isn't solely dictated by our own biology. Beyond our human cells lies a rich ecosystem teeming with trillions of bacteria. Recent estimates suggest that we house approximately 39 trillion bacteria, closely rivalling our 30 trillion human cells. These aren't just passive residents; they hold an astonishing 150 times more genes than our human genome. But why is this significant?
This vast bacterial community, our microbiome, plays a vital role in myriad health areas. From detoxification and cardiovascular health to psychological wellbeing and hormonal balance, humans and our microbiota have co-evolved over eons, forging a symbiotic relationship. Advances in 'metabolomics' illustrate the profound impact of our microbial partners. For instance, variations in gut microflora influence how efficiently obese mice derive energy from their food, hinting at their role in energy metabolism.
Understanding the microbiome isn't just about identifying its members but delving deeper into the collective 'metagenome'. This combined genetic potential of both host and microbiome shifts our approach, emphasising the need to understand the combined potential of genes produced by both the host and its microbial residents.
The mysteries of the microbiome begin at birth. Recent findings indicate that the uterine environment might not be as sterile as once thought. The manner of birth, mode of feeding, and factors like antibiotic use in infancy all play pivotal roles in shaping this microscopic community. As we advance in age, our microbiota continues to evolve, influenced by health markers such as nutrition, medication, and inflammation. Even among centenarians, specific patterns emerge, pointing to the profound and lasting impact of the microbiome throughout our lives.
With this burgeoning understanding, our approach to health is shifting. There's an increased focus on harnessing the potential of our microbiota through lifestyle, diet, and supplements. This blog seeks to delve into the fascinating world of the human microflora, its multifaceted role in our health, and the promising research surrounding probiotics.
An astonishing fact to ponder is that approximately 90% of the body's serotonin, a pivotal neurotransmitter often hailed as the "feel-good" chemical, originates in the gut. This staggering percentage illuminates how our mood, appetite, sleep, and even our daily energy levels are intricately tied to the health and balance of our gut flora. When you think about the increasing demand for probiotic complexes to support gut health, it’s clear that many are recognising the gut's crucial role in neurotransmitter synthesis and regulation. Any imbalance in this microbial world can result in disruptions in serotonin production, which can significantly impact our emotional and psychological well-being.
Recent studies have been pivotal in uncovering the various ways our gut microbiota influences our mental health. When we discuss the benefits of a probiotic, we're often referring to specific strains of bacteria like Lactobacillus and Bifidobacterium. These biotic wonders have demonstrated potential advantages in addressing mood disorders. Through their influence on intricate neural pathways, notably the serotonergic and GABAergic systems, these beneficial bacteria operate as natural mood modulators. Their potential extends to offering relief from common mental health concerns like depression and anxiety.
Furthermore, it's not just human studies offering these insights. Animal research has provided invaluable data, with several studies pointing to the profound impact of gut bacteria on serotonin pathways, solidifying the connection between our resident probiotic organisms and our overall mood.
One area drawing immense attention from the scientific community is the gut-brain axis. This complex bidirectional communication channel links the gut and the brain, forming a seamless interplay. A core part of this system, the amygdala-hypothalamic-pituitary-adrenal (AHPA) axis, is deeply embedded in our stress response mechanism. Probiotic complexes, when introduced into this system, have shown potential in modulating stress resilience, cortisol management, and even anxiety levels.
While antibiotics can sometimes disrupt this delicate balance, introducing a probiotic while on antibiotics can help restore and maintain harmony within the gut, ensuring that the gut-brain axis remains functional and effective.
The complexity and capabilities of the gut transcend mood regulation. A deeper understanding of its functions reveals its involvement in our metabolic processes, weight management, and cardiovascular health. In fact, the correlation between a balanced gut and these crucial health parameters has driven many towards the incorporation of probiotic complexes in their daily routines.
The symbiotic relationship between our gut flora and various digestive conditions, especially Irritable Bowel Syndrome (IBS), has become a focal point for many researchers. IBS, characterised by symptoms such as abdominal pain, bloating, and erratic bowel habits, can be influenced by a multitude of factors including gut inflammation, genetic predispositions, and even our diet.
Probiotics, especially when considered as a supplementary solution, have displayed promise in alleviating IBS symptoms. For instance, the integration of a probiotic complex during a course of antibiotics might mitigate some of the digestive side effects often associated with antibiotic treatment. However, despite the positive indications, more comprehensive studies are essential to further validate these findings and discern the nuanced effects of different probiotic strains.
The global concern of obesity may have deeper roots within our gut than previously surmised. Preliminary research provides compelling evidence linking reduced microbial diversity in the gut to higher obesity rates. Such revelations accentuate the gut's role in extracting energy from food and its involvement in producing peptides integral to energy homeostasis.
The allure of probiotics and prebiotics doesn't stop at gut health. Their potential benefits have been associated with weight management and even reductions in waist circumference. Furthermore, studies have highlighted the positive influence of certain dietary interventions on the gut flora. This implies that by nurturing our gut microbiota, we can indirectly influence weight and metabolic health.
Our cardiovascular health finds an unlikely ally in our gut. Several probiotic strains, thriving in the bustling ecosystem of our intestines, have shown to be beneficial in enhancing cholesterol profiles and curbing inflammatory markers, which are paramount for heart health.
For example, while some bacterial strains have properties that can help manage cholesterol, others are capable of converting dietary components into molecules like TMAO, a compound linked to cardiovascular risks. This dual nature underscores the importance of maintaining a balanced gut flora, reiterating the potential of a probiotic complex in promoting holistic well-being.
In the realm of probiotics, it's not just about "good" bacteria; it's about understanding specific strains, their unique properties, and the various roles they play within our gut. Whether we're considering a general probiotic or a targeted probiotic complex to be used alongside antibiotics, knowing the specifics can make a world of difference.
Among the most researched and widely acknowledged probiotics, Lactobacillus Acidophilus stands out. With a recommended dosage usually comprising 10 billion organisms, this strain is instrumental in preserving the natural equilibrium of beneficial bacteria within the intestines. Beyond aiding digestion, it also plays a substantial role in bolstering immune functions. Its efficacy, especially when used in conjunction with antibiotics, has shown to alleviate certain antibiotic-induced side effects, further emphasising its significance.
Another formidable presence in the probiotic ensemble is Bifidobacterium Bifidum. Responsible for delivering around 5 billion organisms, this strain is especially valued for its aptitude in digesting dietary fiber. In doing so, it not only generates vital nutrients like short-chain fatty acids but also serves as a defensive barrier against the colonisation of detrimental bacteria within the intestines. Its potential as a biotic aid alongside regular medications, like antibiotics, can be especially noteworthy, ensuring that the gut remains resilient against undue imbalances.
Recognised primarily for its robustness, Lactobacillus Rhamnosus holds its own, particularly when it comes to navigating the acidic environment of the stomach. By delivering a healthy count of 5 billion organisms, this strain functions as a frontline defense against harmful bacteria, while also fortifying the intestinal wall. Research indicates that this strain, when part of a probiotic complex, can potentially augment the benefits of other strains, creating a more harmonized gut environment.
Distinct for its pronounced role in the decomposition of body waste and enhancement of mineral absorption, Bifidobacterium Lactis ensures that our digestive system operates at its peak. With a generous contribution to our gut, this strain eases symptoms associated with IBS and streamlines nutrient absorption, further elevating its status as an essential component of any comprehensive probiotic complex.
While the world of probiotics is vast, understanding the nuances between strains and their efficacy is crucial. However, there’s more to these beneficial microbes than meets the eye. The conversation often centres around quantity and diversity, but we must also address the importance of strain specificity and quality in a probiotic complex, especially when using alongside antibiotics.
Probiotic potency isn't merely about high numbers but about effective and viable organisms. An optimal probiotic product will ensure that the beneficial bacteria remain alive and active by the time they reach your intestines. This is vital, especially when considering probiotics alongside antibiotics, as the intent is to offset any bacterial imbalance caused by the medication.
In the dynamic world of probiotics, it’s a misconception that more strains automatically translate to a superior product. While having a diverse range of strains might seem advantageous, the real magic lies in the quality and the symbiotic relationship these strains share. A harmoniously blended probiotic complex offers strains that can work cohesively within our gut environment, supporting both digestion and the broader health implications discussed earlier.
The goal of a probiotic isn't to overhaul or replace our intrinsic microflora. Rather, the aim is to introduce and fortify the presence of beneficial bacteria in amounts that can positively influence our existing gut biome. By enhancing our internal microbial landscape, we cultivate a more balanced and health-promoting internal ecosystem. This approach is especially relevant when considering the use of probiotics on antibiotics, ensuring that we're complementing, rather than clashing with, our body's natural processes.
In our exploration of the intricate world of gut health, we've uncovered the immense influence of microorganisms on our overall wellbeing. From understanding the vast bacterial community within to harnessing the potential of high-dose, dairy-free probiotics that remain resilient even during travel and antibiotic courses, we're standing on the brink of a health revolution. As we navigate this evolving landscape, it's clear that nurturing our internal microbial ecosystem is paramount for holistic health. Embracing probiotics offers a promising path towards informed health decisions and a flourishing balance within.
If you're ready to take charge of your well-being and uncover the secrets of your gut's remarkable influence on your overall well-being. The journey to optimal health starts within, and our Advanced Biotic is here to guide you. With its powerful blend of probiotics, including the renowned Lactobacillus Acidophilus, Bifidobacterium Bifidum, Lactobacillus Rhamnosus, and Bifidobacterium Lactis, you're equipped to nourish your gut like never before.
Don't settle for ordinary probiotics. Our Advanced Biotic packs 50 billion bacteria per dose, ensuring you receive maximum benefit with each serving. Whether you're looking to enhance mood, support digestion, boost metabolism, or promote heart health, our dairy-free, top-quality Advanced Biotic will support you.
Experience the Advanced Biotic difference now: Check out our product here
1. Sender, R., Fuchs, S., & Milo, R. (2016). Are we really vastly outnumbered? Revisiting the ratio of bacterial to host cells in humans. Cell, 164(3), 337-340.
2. Rea, K., Dinan, T. G., & Cryan, J. F. (2016). The microbiome: A key regulator of stress and neuroinflammation. Neurobiology of Stress, 4, 23-33.
3. Yano, J. M., Yu, K., Donaldson, G. P., Shastri, G. G., Ann, P., Ma, L., ... & Hsiao, E. Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276.
4. Sarkar, A., Lehto, S. M., Harty, S., Dinan, T. G., Cryan, J. F., & Burnet, P. W. (2016). Psychobiotics and the manipulation of bacteria–gut–brain signals. Trends in Neurosciences, 39(11), 763-781.
5. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology: Quarterly Publication of the Hellenic Society of Gastroenterology, 28(2), 203.
6. Dinan, T. G., & Cryan, J. F. (2017). The microbiome-gut-brain axis in health and disease. Gastroenterology Clinics, 46(1), 77-89.
7. Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. International Journal of Molecular Sciences, 16(4), 7493-7519.
8. Turnbaugh, P. J., Ley, R. E., Mahowald, M. A., Magrini, V., Mardis, E. R., & Gordon, J. I. (2006). An obesity-associated gut microbiome with increased capacity for energy harvest. Nature, 444(7122), 1027-1031.
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12. Maldonado-Gómez, M. X., Martínez, I., Bottacini, F., O’Callaghan, A., Ventura, M., van Sinderen, D., ... & Walter, J. (2016). Stable engraftment of Bifidobacterium longum AH1206 in the human gut depends on individualized features of the resident microbiome. Cell Host & Microbe, 20(4), 515-526.
13. Sanders, M. E., Guarner, F., Guerrant, R., Holt, P. R., Quigley, E. M., Sartor, R. B., ... & Mayer, E. A. (2013). An update on the use and investigation of probiotics in health and disease. Gut, 62(5), 787-796.
14. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., ... & Calder, P. C. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514.
15. Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., ... & Reid, G. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502.
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When choosing a magnesium malate supplement, consider sourcing and production practices. Opt for reputable brands that prioritize high-quality ingredients and sustainable manufacturing. Look for brands that emphasize ethical sourcing, sustainability, and eco-friendly packaging.
This blog post provides an overview of the benefits and considerations of magnesium malate. It is not intended as medical advice. Please consult with a healthcare professional before starting any new supplement or making changes to your diet.
]]>You can be healthy and vegan. However, if you maintain a strict vegan diet, it's crucial to ensure your health through diet and lifestyle choices and to be aware of frequent vitamin deficits that might result from your diet.
If you're unsure of the nutrients your diet contains and what it might be lacking fill out our free Health Quiz, to see what our nutritionist recommends based on your diet.
While a vegan diet can be healthy and nutritious, it's important to make sure you're getting enough of all the essential nutrients. Some nutrients, such as vitamin B12, iron, and calcium, are more difficult to get from plant-based sources. That's why it's a good idea for vegans to take supplements to ensure they're getting enough of these nutrients.
Is your diet supporting your body? You can support your supplements from your food choices. Check out our FREE plant-based meal plans here.
Conclusion
A vegan diet can be healthy and nutritious, but it's important to make sure you're getting enough of all the essential nutrients. By taking supplements, you can ensure that you're getting the nutrients you need to stay healthy and strong.
Here are some additional tips for vegans:
By following these tips, you can ensure that you're getting all the nutrients you need to stay healthy and strong on a vegan diet.
Discover our range of vegan supplements and vitamins.
]]>Collagen is a protein that is found in the skin, bones, and connective tissues of animals. It is often used in health supplements and cosmetics because it is said to improve skin elasticity, reduce wrinkles, and strengthen bones.
The production of collagen may be having a negative impact on the environment. A recent investigation by the Bureau of Investigative Journalism found that collagen is being sourced from cattle raised on farms that are responsible for deforestation in the Amazon rainforest.
The investigation found that cattle ranches in the Amazon are clearing forests to make way for pasture. This deforestation is having a devastating impact on the environment, as it is destroying the habitat of countless animals and plants. It is also contributing to climate change, as forests absorb carbon dioxide from the atmosphere.
The investigation also found that some of the collagen that is being sourced from these farms is being used in health supplements that are sold by major brands. This means that consumers who are taking these supplements may be unwittingly contributing to deforestation.
If you are concerned about the environmental impact of collagen, there are a couple things you can do. First, you can choose to buy collagen supplements that are certified by a third-party organization, such as the Rainforest Alliance or the Forest Stewardship Council. These organizations certify that the collagen is sourced from sustainable forests.
You can also choose to buy collagen supplements that are made from plant-based sources. Vegan collagen supplements are not linked to deforestation and is a cleaner, sustainable way of supporting collagen production.
By taking these steps, you can help to protect the Amazon rainforest and ensure that the collagen you consume is not contributing to deforestation.
Our Vegan Collagen Factors contain L-Lysine, L-Proline, Glycine. Vitamin C, Vitamin A, Vitamin E and hyaluronic acid - everything your body needs to supercharge collagen production. Get yours today, click here.
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Read on to find out more of our top tips and about the best vitamins that help boost your testosterone levels.
]]>Testosterone is the male sex hormone, though both males and females have testosterone. In males, testosterone is primarily produced in the testes, while a much smaller amount of testosterone (often as little as 10% of a man’s) is produced naturally in females by the ovaries.
Testosterone’s primary role is as a sex hormone, aiding in the production of sperm and boosting libido, but it also affects muscle and bone mass, red blood cell production, and mood in both sexes. In men, testosterone influences how and where the body stores fat.
Having low levels of testosterone can produce the following symptoms:
A simple blood test is the easiest way to find out for sure if your levels are low or not. While you can go to speak to your doctor for a blood test, there are now plenty of convenient at-home blood tests you can do with a finger prick.
While healthy ranges vary depending on which health provider you ask, normal levels are approximately 280-1,100 ng/dl for males and 15-70 ng/dl for females.
While being over the age of 30 does mean male levels of testosterone drop, it does not mean your testosterone level should be considered low. Having low testosterone may be a result of:
If you have low testosterone, there is plenty you can do to naturally increase the amount of testosterone your body produces. Here are some of the best ways:
Here are some of the compounds that help the body naturally produce healthy amounts of testosterone and their testosterone supplement benefits:
Zinc: Zinc is an essential mineral for the production of testosterone. It promotes the secretion of luteinizing hormone, which is responsible for stimulating testosterone production in males. Additionally, zinc helps to protect testosterone from oxidation and breakdown. Furthermore, studies have shown that supplementing with zinc can increase both total and free testosterone levels in men, providing a natural way to boost energy and libido.
Selenium: Selenium helps to enhance semen mobility and increases serum testosterone in males. It works by increasing the amount of luteinizing hormone, which stimulates the production of testosterone in the body. Studies suggest that it may also increase sperm count and reduce inflammation. Additionally, selenium has antioxidant properties that can help protect against cell damage and improve overall health.
Chromium: Chromium promotes healthy muscle growth and boosts testosterone levels. It can increase testosterone levels by up to 4%, thereby improving libido, strength, and muscle mass. Chromium also supports healthy blood sugar levels, which can further improve overall hormonal balance in men. Additionally, the mineral may help boost metabolism, allowing men to burn fat more efficiently and maintain lean muscle mass.
Nettle root: Nettles may be annoying in the summer, but their leaves and roots are natural boosters of testosterone. It has been found to increase the amount of free active testosterone in the body, giving users an improved energy level and metabolism. Nettle root also helps balance blood sugar levels, which can lead to reduced stress and better hormonal balance overall.
Ashwagandha: This root has made an impression on the scientific community due to its ability to help reduce stress and ease insomnia, amongst other benefits. Ashwagandha also boosts DHEA (a hormone that helps the body create other hormones) and testosterone levels. In a study of men aged 40-70, it helped increase testosterone levels by 15-18%.
Maca root: Maca root helps improve libido along with sperm mobility and production. It also can enhance energy levels and stress-resistance, which are both key factors for boosting testosterone.
Ginseng: Ginseng has been seen to increase testosterone levels in both men and women. Studies have shown that it also increases sperm count and quality, as well as improving general vitality and energy levels. Ginseng may be beneficial for boosting sex drive, fertility, and even muscle growth.
L-Carnitine: L-Carnitine helps to naturally boost testosterone levels by improving the transport of fatty acids into cells, which then get converted into energy. This increased energy helps improve sexual stamina and libido, increase blood flow during erections, and provide essential nutrients for hormone production.
L-Arginine: L-arginine promotes the secretion of LH (luteinizing hormone) which is necessary for the production of testosterone. Additionally, L-Arginine can also help reduce inflammation, improve heart health, and promote sexual performance.
L-Citrulline: L-Citrulline is a powerful nutrient for boosting testosterone levels. It is converted by the kidneys into L-Arginine, which can help improve blood flow and stimulate testosterone production. Studies have shown that supplementing with L-Citrulline can significantly increase testosterone levels in men, resulting in higher energy levels, stronger libido, improved muscle growth and recovery, as well as improved overall health.
Superoxide Dismutase: Sounding a little like a supervillain, this compound helps increase testosterone levels and sperm mobility. It boosts testosterone levels by removing harmful compounds, like free radicals and oxidation, from the body. It also increases sperm mobility and provides a protective effect against damage caused by environmental stressors. Additionally, it can help reduce inflammation in the body, which helps improve testosterone production and optimise hormone balance.
All of these important and helpful compounds are included in our Testosterone Complex supplement.
Vitamin D: Research shows that people with low levels of vitamin D are also low in testosterone. A study in 2017 took this further and found that taking a vitamin D supplement helped improve testosterone levels. Pick up some of our Vegan Vitamin D carefully sourced from lichen to provide a concentrated natural source of vitamin D3 (1000iu/25ug).
If you’re looking for where to buy testosterone supplements in the UK that are all-natural and will help support your body holistically, you need Testosterone Complex.
Testosterone Complex offers you complete testosterone support, while also supporting your overall health and wellness goals. All our supplements are vegan, natural, and eco-friendly, so you can feel as good as possible about prioritising your health. To try Testosterone Complex for yourself, click here.
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Sleep is essential to good health, yet it’s one of the least understood bodily processes.The good news is you can drastically improve your quality of sleep with just a few tweaks to your daily routine. Read on to find out more of our top tips and about the best vitamins that help with sleep!
]]>Sleep problems aren’t rare - 36% of UK adults have difficulties sleeping at least once a week, and over 14% of adults are getting less than 5 hours of sleep a night. Over time, the cumulative effects of lack of sleep can contribute to or cause the development of serious conditions such as heart disease, diabetes, obesity, and depression.
While these effects are concerning, most of us aren’t willingly losing out on our sleep, and just want to find a solution to constantly feeling tired and stressed. The good news is you can drastically improve your quality of sleep with just a few tweaks to your daily routine. Read on to find out more of our top tips and about the best vitamins that help with sleep!
There are 4 stages of sleep - 1 stage is REM (rapid eye movement) and 3 stages make up non-REM sleep. REM sleep is when our body relaxes but our eyes continue to move rapidly, and non-REM sleep is when our entire body is relatively still.
The different stages are defined by the activity in the brain. Here’s how it breaks down:
Stage 1: Non-REM sleep that lasts around 1-5 minutes and is the time when you’re dozing off and the body is starting to relax.
Stage 2: Non-REM sleep that lasts 10-60 minutes and is the time when your body starts to fall into a relaxed state, with a much slower rate of breathing and heart rate, and eye movement stops. This is the “biggest” stage, as we typically spend about 50% of the night in this stage.
Stage 3: Non-REM sleep that lasts 20-40 minutes (this is also known as deep sleep) is the stage our body and brain are most at rest. Our brain activity drops to delta waves and our body goes into rest-and-repair mode. We mostly experience this stage in the first half of the night, and each deep sleep phase gets shorter throughout the night.
Stage 4: REM sleep, lasts 10-60 minutes and is the phase when our brain activity picks up. While our eyes and the muscles that control breathing continue to move, our body goes into a state of atonia, which is temporary paralysis. REM sleep stages start short and lengthen over the night, and make up about 25% of our sleep.
This cycle will then repeat.
In most cases, tiredness is caused by a lack of consistent good-quality sleep, a lack of balanced healthy nutrition, or chronic stress. If you feel as though you’re not suffering from any of these issues and feel tired all the time, it’s worth reaching out to your doctor for further advice.
Here are some of the main reasons why people struggle to sleep:
Other reasons why you may be struggling include:
It’s best to start with natural remedies before you think about talking to a doctor about possible medications unless you’re already experiencing another condition that makes sleep difficult for you (such as chronic pain), though natural remedies will help you, too. Here’s how to sleep better at night naturally:
Wondering what supplements increase deep sleep? Taking natural supplements can help support you and help you find better and deeper sleep, faster. We’ve packed our Deep Sleep Complex supplement with all the best natural supplements to help you find better sleep:
It’s worth noting that because so many of the above supplements support the healthy production of serotonin, they’re all known for their benefits in helping you reduce stress and anxiety, which will further help you find better sleep.
If you’re looking for all-natural vegan and eco-friendly supplements for sleep in the UK, look no further than our Deep Sleep Complex. Packed with all the essential nutrition you need to get better sleep, you’ll soon find you feel better rested! To get your hands on our Deep Sleep Complex, click here.
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In a 2013 study tinnitus patients with low B12 vitamin levels, audiometric tests conducted after B12 vitamin treatment revealed a significant improvement in hearing levels.
Currently, there is no recommended dosage of vitamin B12 for tinnitus specifically. However a safe dosage of vitamin B12 is 1000mcg per day of the methylcobalamin form.
Vitamin B12 is involved in many processes in the body, including supporting nerve function and red blood cell production. A 1993 study found that people with tinnitus had lower levels of vitamin B12 than people without tinnitus. Because vitamin B12 plays a role in maintaining healthy nerves, a deficiency can lead to tinnitus.
In addition to being involved in nerve function, vitamin B12 is also necessary for the production of red blood cells. Red blood cells transport oxygen throughout the body. When there aren't enough red blood cells or they're not functioning properly, it can lead to anaemia. Anaemia has been linked to tinnitus in several studies and may be one reason why people with tinnitus are more likely to have low levels of vitamin B12.
There are a number of reasons why vitamin B12 levels might be low. The use of stomach acid blocking medication can reduce vitamin B12 levels. People consuming vegan diets may also have low B12 if they aren't consuming it from supplements or fortified foods. Finally, some people have genetic mutations which means they require more vitamin B12 than other.
If you have tinnitus, you might be wondering if there's anything you can do to ease your symptoms. While there's no cure for tinnitus, some research suggests that taking a supplement of vitamin B12 may help improve symptoms for some people. Vitamin B12 is essential for many processes in the body and a deficiency can lead to tinnitus. Talk to your doctor about getting a Vitamin B12 blood test and whether taking a supplement might be right for you.
If you'd like to try a superior natural form of vitamin B12 click here.
]]>If you're one of the millions of people in the UK dealing with anxiety, you may be looking for a natural way to find relief. Magnesium taurate is a food supplement that's often touted for its ability to reduce anxiety and promote calmness. But does it really work? Let's take a closer look at the science behind magnesium taurate to see if it lives up to the hype.
Magnesium taurate is a compound made up of magnesium and the amino acid taurine. Magnesium is a natural mineral that's involved in hundreds of biochemical reactions in the body, including muscle contraction, nerve function, blood sugar regulation, and blood pressure control. Taurine is an amino acid that plays a role in cardiovascular health and nervous system function.
It's theorised that taurine helps magnesium enter the brain more effectively and could partly explain the high potential for magnesium taurate as a anxiety-supporting compound.
Magnesium plays a role in biochemical reactions involving neurotransmitters like serotonin. Serotonin is a chemical that helps regulate mood and emotional balance. Low levels of serotonin have been linked to depression and anxiety. Because magnesium helps regulate serotonin levels, it stands to reason that magnesium supplementation could help relieve anxiety.
In addition to its role in regulating neurotransmitter levels, magnesium also helps to reduce stress hormones like cortisol. Cortisol is often referred to as the "stress hormone" because it's released in response to stress. High levels of cortisol have been linked to anxiety, so by reducing cortisol levels, magnesium can help to reduce anxiety.
Taurine also plays a key role in regulating a neurotransmitter called GABA (γ-Aminobutyric acid). GABA has a primary function of reducing excitability of the nervous system and low levels have been associated with anxiety disorders (1). Taurine can potentially help to normalise GABA levels by binding to GABA receptors as shown in the diagram below (2).
*Taurine Supplementation as a Neuroprotective Strategy. Nutrients 2022, 14(6), 1292.
There are some studies which suggest magnesium and taurine may help with anxiety but further research is needed (3, 4). Anecdotally many user experience improvements in anxiety and sleep but scientific research is required to confirm these effects. Regardless, magnesium taurate is a safe and effective compound and is therefore a low-risk product to trial.
If deficient in magnesium it can take up to 40 weeks to fully replenish levels so it's important to be patient when considering magnesium supplementation (5).
While research on magnesium taurate is limited, there is some evidence to suggest that magnesium and taurine may help to relieve symptoms of anxiety. If you'd like to learn more about magnesium taurate click here.
1. Anxiety disorders and GABA neurotransmission: a disturbance of modulation. Neuropsychiatr Dis Treat. 2015; 11: 165–175.
2. Taurine Supplementation as a Neuroprotective Strategy upon Brain Dysfunction in Metabolic Syndrome and Diabetes. Nutrients 2022, 14(6), 1292.
3. The effects of magnesium supplementation on subjective anxiety. Magnesium Research. 2016 Mar 1;29(3):120-125.
4. Taurine Partially Improves Abnormal Anxiety in Taurine-Deficient Mice. Adv Exp Med Biol. 2019;1155:905-921.
5. Chronic magnesium deficiency and human disease; time for reappraisal? QJM: An International Journal of Medicine, 111 (11), November 2018, Pages 759–763.
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Magnesium-Rich Foods
There are a variety of foods that are high in magnesium. Here are some of the best options:
Almonds:
28g of almonds contains 80 mg of magnesium or 20% of the Nutrient Reference Value (NRV). Almonds are also a good source of healthy fats, protein, fiber, and vitamins.
Avocados:
One avocado contains 58 mg of magnesium or 15% of the NRV. Avocados are also a good source of healthy fats and fiber.
Spinach:
30g of cooked spinach contains 157 mg of magnesium or 40% of the NRV. Spinach is also a good source of iron, calcium, and vitamins A and K.
Dark Chocolate:
One square of 70-85% dark chocolate contains 64 mg of magnesium or 16% of the NRV. Dark chocolate is also a good source of iron and fiber.
Bananas:
One medium banana contains 32 mg of magnesium or 8% of the NRV. Bananas are also a good source of Potassium and vitamins C and B6.
Tofu:
Half a cup of tofu contains 63 mg 47% fo the NRV . Tofu is also a good source of protein, iron, and calcium.
Supplementing with Magnesium
If you think you may be deficient in magnesium or if you want to maximize your intake for health reasons, consider supplementing with magnesium.
Talk to your doctor first to make sure supplementing is right for you as too much magnesium can lead to digestive issues like diarrhoea. When supplementing, look for forms like taurate or malate as they tend to be more bioavailable and more effective than other forms. The recommended dose is 150mg-200mg per day.
Conclusion
There are many foods that are high in magnesium including almonds, avocados, spinach, dark chocolate, bananas, tofu, and more. If you think you may be deficient in magnesium or want to up your intake for health reasons, consider supplementing with magnesium. Forms like taurate or malate tend to be more bioavailable than other forms.
For more information about supplementing with Magnesium click here.
]]>Vitamin B12 is a vitamin found in animal products, such as meat, fish, eggs, and dairy. It can be found in some vegan foods and drinks, but they are fortified, meaning the manufacturer added B12, rather than it occurring naturally. B12 also occurs in tempeh and some mushrooms but in small amounts. That means that anyone following a vegan diet needs to add B12 into their diet.
Vitamin B12 is a vitamin your body cannot create; it must be consumed through your diet. Since it’s only found in animal products, anyone who avoids animal products is more at risk of being deficient.
Vitamin B12 helps the body create healthy red blood cells and replicate healthy DNA, so it’s critical to your short and long-term health. While the liver can store excess B12 for later, you need to maintain your B12 intake to avoid a B12 deficiency.
If you avoid meat and dairy products, you’ll need to supplement your diet to ensure you get enough vitamin B12. If you've taken long term acid blocking medication or have a genetic mutation affecting vitamin B12 absorption you should ask your GP for a blood test and consider supplementation.
Mild vitamin B12 deficiencies may show little to no noticeable symptoms, so it’s important to be proactive about your B12 intake. Symptoms of more severe B12 deficiencies include:
Once you start looking into B12 supplements, you’ll see that they contain different forms of B12; either cyanocobalamin or methylcobalamin.
Cyanocobalamin is the most common form of B12 used in supplements, largely because it is the most cost-effective option. The body must convert cyanocobalamin into methylcobalamin, which is the active form of B12.
Taking a form of B12 that uses cyanocobalamin can be problematic if there is any reason why your body may struggle to convert it, such as digestive problems. Our B12 vitamin is made with the active form of B12 (methylcobalamin), which means your body can absorb it more easily. Studies have shown that the body excretesup to three times more B12 cyanocobalamin when taken orally than B12 methylcobalamin, proving this effect.
B12 with methylcobalamin and B9 with methylfolate are two of the most active forms of B vitamins and are essential for the methylation cycle in the body. This cycle is complicated and you don’t need to know how it works to understand its benefits; methylation helps your body detoxify, produce neurotransmitters, metabolise hormones, histamines, and amino acids, and protect DNA. When you give your body these “methyl” forms of these essential vitamins, it can reap these benefits more easily.
Sources vary on how much vitamin B12 adults need; while the NHS recommends that adults consume 1.5mcg of vitamin B12 a day, US sources recommend 2.4mcg a day, increasing to 2.6mcg if pregnant or 2.8mcg if breastfeeding.
Infants up to 6 months old need 0.4mcg a day, which they can get through their milk, provided it is fortified or the person breastfeeding them is consuming enough. Babies 7-12 months require 0.5mcg, children aged 1-3 require 0.9mcg, ages 4-8 need 1.2mcg, and children older need 1.5mcg.
Most vitamin B12 supplements and fortified foods will contain far more than the RDI to ensure the body has the opportunity to use as much as it needs, so if you’re taking a supplement, you won’t need to worry about whether or not you’re getting enough.
The good news is excess B12 that is picked up by the body can be stored in the liver for later use. As your stores increase, you’ll start to truly feel the benefits in the form of more energy.
Yes, vitamin B12 supplements are safe for those pregnant and breastfeeding, and it’s crucial to supplement your diet throughout your pregnancy to ensure you and your baby get sufficient levels of vitamin B12 if you don’t regularly eat meat or dairy.
No, there are no reported side effects, even at abnormally high doses - the body can flush unneeded B12 out of its system. That said, always stick to the dosage recommended on the packaging or by your doctor.
Taking our vitamin B12 supplement is incredibly simple! Simply take the
recommended dosage with or without food, alone, or with your other supplements. Vitamin B12 supplements show no significant adverse reactions with common medications, but if you’re currently undergoing treatment it’s always best to check with your doctor.
Vitamin B12 is an essential part of your diet, but if you follow a low-animal product diet, you’ll need to supplement your intake to ensure your body is getting the right amount of this vital nutrient so you can feel energised and protect your long-term health, too. Taking B12 with methylcobalamin is by far the best way to ensure your body can make use of the supplement you’re taking, which is why we chose to use it for our vitamin B12 supplement.
All our supplements are vegan-friendly, made from the highest-quality ingredients, and come in eco-friendly packaging so you can take care of yourself as you take care of the planet. Get your vitamin B12 supplement here, or get your daily needs as a part of our multivitamin.
]]>If you’re thinking about taking collagen to boost your bodies collagen production, you’re likely most interested in maintaining plump, youthful-looking skin for as long as possible. The health community has been gushing over the benefits of collagen in the last few years. It’s become one of the most popular ingredients in beauty products and supplements, but there’s one major problem with standard collagen: it’s not vegan.
Collagen is a protein that makes up the majority of structures in human tissue and is the most abundant in the animal kingdom; it’s in our skin, muscles, bones, cartilage, veins, and tendons. Collagen gives these structures some flexibility (more for our skin and muscles than for our bones).
Our bodies produce collagen, but as we age our bodies produce less of it, and that change is most obvious in our skin. Our skin tends to get drier, loses its elasticity, and volume. Vegan collagen will help boost your bodies own production of collagen by proving all the building blocks and nutrients.
There are three types of collagen on the market: marine, bovine, and vegan. Marine collagen is made from fish, while bovine collagen is made from cows and pigs.
It’s important to do your research into any vegan collagen supplement you’re considering as it’s, understandably, a relatively expensive product to create. Marine and bovine collagen are produced using the leftover parts from the meat industry, so it’s cheap to create. Many new vegan collagen products on the market are trying to compete with these animal-based collagen supplements on price, but that means they’re cutting corners on the quality of the vegan collagen in the supplement.
Like collagen, vegan collagen gives our tissue and bones some flexibility and elasticity, this is done by creating products with ingredients that act as building blocks and cofactors for effective skin and building your collagen support.
Vegan collagen is effective. Did you know it's more effective to stimulate your own collagen than to consume animal-based collagen? We should all be making enough collagen to keep our skin looking great, but stress and toxins can mean we need a little extra nutritional support to keep our collagen levels up.
Vegan Collagen reasons:
Our theory is that toxin exposure, stress and nutrient-lacking diets leave us a little depleted in the building blocks and nutrients our body needs to make collagen.
Collagen is what makes up the all important connective tissue in your body. It’s what keeps your skin smooth and elastic, your blood vessels from getting stiff, and your joints moving smoothly.
By taking a supplement you’re supporting all those tissues.
Vegan Collagen supplement beneifts:
From (around) the age of 25, we start to lose 1% of collagen from our bodies, so the earlier you start taking collagen, and boosting your collagen production, the better. That said, any time is a great time to start!
If you are looking to boost your body’s natural collagen production. The most important vitamins and minerals you need for collagen production are:
What to look for in a collagen supplement
Always check the source. Most collagen on the market will come from pigs, cows or marine life unless it’s specifically marked as vegan.
For best results choose a supplement with added vitamin C, especially the natural form from acerola cherry. Vitamin C improves collagen synthesis in your skin and body. Acerola is also packed full of other plant nutrients which boost microcirculation.
Introducing our new vegan collagen factors! Containing L-Lysine, L-Proline, Glycine. Vitamin C, Vitamin A, Vitamin E and hyaluronic acid, this balanced blend of botanics, amino acids, vitamins and minerals will all support, strengthen and boost the natural collagen in your skin.
We only include the highest quality ingredients, all our supplements are vegan, and are environmentally friendly. If you’re ready to add vegan collagen to your supplement routine to keep your skin and body looking and feeling your best, find our Vegan Collagen here.
Magnesium malate is a combination of magnesium and malic acid, a substance that can be found in apples, oranges, and other fruits. The malic acid ensures the magnesium is more easily absorbed by the body and has its own health benefits.
]]>Magnesium malate is a combination of magnesium and malic acid, a substance that can be found in apples, oranges, and other fruits. The malic acid ensures the magnesium is more easily absorbed by the body and has its own health benefits.
Magnesium citrate and magnesium malate are similar forms of magnesium, as they are both bound with acids (malic acid and citric acid) found in fruits, but have slightly different uses. While you can take either as a supplement, magnesium citrate is largely marketed and used for its laxative effects.
The benefits of magnesium malate include:
Anti-inflammatory - Magnesium is an anti-inflammatory, which means it helps reduce inflammation throughout the body. Chronic inflammation is linked to all of our biggest killers, from heart disease to cancer. The more we can do to reduce long-term inflammation in the body, the healthier we can be and feel.
Fights depression and boosts mood - Magnesium has been used to reduce the symptoms of depression since the 1920s, and studies have linked low levels of magnesium with a higher risk of mental health problems. More recent studies have had remarkable results; one study found that adults taking 450mg of magnesium daily for 12 weeks found magnesium was as effective as antidepressants.
Improves exercise - Magnesium is essential for healthy muscle function, oxygen absorption, electrolyte balance, and energy production, all of which are critical for optimal performance. Studies have shown that magnesium reduces recovery time and lactate build-up and helps improve performance.
Improves blood sugar regulation - Magnesium helps the body regulate blood sugar and increases insulin sensitivity, which is essential for those approaching or who have diabetes. It has even been proven to help regulate blood sugar in children with type 1 diabetes.
Reduces chronic pain from fibromyalgia - Studies have found that those suffering from fibromyalgia are often deficient in magnesium, and that boosting their magnesium intake (to around 300mg - 500mg daily) helped reduce pain.
Improves sleep - Magnesium is essential for high-quality sleep, as it helps produce melatonin. Taking magnesium malate for sleep can help you fall asleep sooner and lengthen your periods of deep sleep.
Headaches and migraines - Magnesium malate has been seen to help reduce occurrences of headaches and migraines. A study found that adults who took 1g of magnesium when they felt the start of a migraine attack found relief much faster than any other common medication.
Improves digestive health - Magnesium malate promotes healthy bowel movements because it draws more water into the digestive system, which helps move the food through the digestive tract. It also acts as a natural antacid, which helps to reduce stomach aches and heartburn.
Aids muscular function - Magnesium is critical for good muscle and nerve function, and that includes your heart. Magnesium helps to regulate your heartbeat, and so those deficient in magnesium are likely to experience irregular heartbeats and palpitations.
Similarly, supplementation with magnesium has been seen to help reduce premenstrual cramps and other symptoms of PMS.
Reduces blood pressure - Studies have found that magnesium can assist in lowering high blood pressure and early research suggests that it can help balance good and bad cholesterol levels.
Protects against bone loss - Around 50% of your body’s magnesium is found in your bones and a magnesium deficiency is associated with brittle bones (also known as osteoporosis). One study found that those deficient in magnesium experienced three times more fractures than those with sufficient levels of magnesium in the blood.
The body doesn’t “need” magnesium malate specifically, but it does need a sufficient supply of magnesium to work optimally so you can reap the benefits we discussed above. The difficulty with relying on getting magnesium through food alone is that it’s generally only available in small amounts, and that amount is dwindling with over-farming. The world’s topsoil is being depleted of essential nutrients, which leaves our food deficient.
Since some forms of magnesium aren’t easily absorbed by the body, taking magnesium with malate not only gives your body all the magnesium it needs, but it ensures it can absorb what you take, too.
You’ll start to see the benefits of magnesium malate after taking it consistently for about one week, especially if you take it at the same time of day.
You don’t need to take magnesium malate at a specific time and you can take it with or without food. If you’re taking magnesium malate for sleep, try taking it with your evening meal. If you’re taking magnesium malate for chronic pain, try taking it in the morning or twice a day.
It’s very difficult to take too much magnesium since excess can be removed by the body. If too much magnesium is somehow taken at an excessive rate over time, hypermagnesemia can occur, but it is rare. In most cases, the symptoms are not severe and the body can flush out the excess magnesium on its own.
Yes. Taking magnesium malate will not interfere with any other supplements you take and can even help your body because magnesium assists in so many bodily processes.
There are a lot of magnesium supplements out there, but few are eco-friendly, vegan, and all-natural. Fortunately, our Magnesium Malate is all those things and we only use the highest quality ingredients for our supplements. If you’re looking for high-quality magnesium malate in the UK, find our Magnesium Malate supplement here.
Methylfolate (also written as l-methylfolate, MTHF, or 5-MTHF) is a type of folate supplement. Folate is a B vitamin (B9) that naturally occurs in most vegetables, such as corn, broccoli, and asparagus, as well as citrus fruits, beans, and seeds.
Methylfolate offers a vast range of health benefits (as we’ll cover below), including benefits you can’t access simply by eating your fair share of vegetables. This makes this supplement a particularly beneficial one to add to your daily routine.
]]>What is methylfolate?
Methylfolate (also written as l-methylfolate, MTHF, or 5-MTHF) is a type of folate supplement. Folate is a B vitamin (B9) that naturally occurs in most vegetables, such as corn, broccoli, and asparagus, as well as citrus fruits, beans, and seeds.
Methylfolate offers a vast range of health benefits (as we’ll cover below), including benefits you can’t access simply by eating your fair share of vegetables. This makes this supplement a particularly beneficial one to add to your daily routine.
Methylfolate vs Folic Acid: What’s the difference?
“Folic acid” is the manufactured form of folate, which means it contains several types of folate which must be then converted by the body into methylfolate. Methylfolate is an active form of folate which means the body can use it as-is when consumed - it doesn’t need to convert it into anything else to use it. When you take a general folate supplement, your body has to overcome additional hurdles to use it, which can mean your body doesn’t use as much of it as it needs, especially if you’re experiencing health issues that make vitamin uptake more challenging.
Why take methylfolate?
Folate naturally occurs in plenty of vegetables, but eating enough daily can be challenging. The daily recommended intake of folate is 400mcg; one cup of broccoli (about 90g) contains 14% of your daily intake, which means you would need to eat the equivalent of 10 cups or 900g of broccoli to eat all your daily recommended intake. That’s a lot of broccoli!
While you can get folate from a variety of sources, it can be stressful trying to cram everything you need into your meals each day, and this is where supplements really shine.
Vitamins B9 and B12 (the two new supplements we’re adding to our range!) are essential for the healthy production of red blood cells, which helps protect you from anaemia. Anaemia can cause dizziness, shortness of breath, and irregular heartbeat, amongst other detrimental symptoms. Taking both of these supplements will ensure you aren’t at risk of anaemia from folate deficiency.
For pregnant women, getting enough folate each day is essential, as a folate deficiency can cause spinal defects in babies.
Methylfolate offers specific benefits, which we’ll look at next.
What are the benefits of taking methylfolate?
6 incredible benefits of taking methylfolate are:
It can help relieve depression: one of the most talked about benefits of taking methylfolate is its effects on depression. Much of the research has looked into its effectiveness in relation to antidepressants (see below), but methylfolate may offer benefits independently, too. Methylfolate is the only form of folate that can cross the blood-brain barrier to enter the brain, where it can play an important role in the carbon cycle metabolic pathway that aids in the production of serotonin, dopamine, and norepinephrine, all of which help elevate our mood.
Improves the effectiveness of antidepressant medication: Studies have found that methylfolate enhances the body’s response to antidepressant medications, helping people feel better faster and even go into remission after 12 weeks of treatment.
It can slow or stop the progression of cancerous cells by inactivating genes that promote cancer growth and has also been seen to make chemotherapy more effective. It can also permeate the blood-brain barrier, unlike normal folate, which may prove useful in the treatment of brain tumours.
It ensures healthy spinal cord development in babies: If you’re planning to get pregnant or have recently found out you’re pregnant, it’s vital to get at least the daily recommended intake of folate (400mcg) as it helps prevent developmental issues.
Decreases risk of anemia: Our bodies need folate to produce healthy red blood cells, and those deficient in folate can experience anemia.
It bypasses a gene mutation: There is a type of gene mutation that means that the body does not naturally convert folate from food into methylfolate. This gene mutation does not always have obvious symptoms, as the most common are fatigue, anxiety, and depression. Taking methylfolate directly can bypass this gene and give the body what it needs. (If you’ve struggled with these symptoms, your doctor can look at your homocysteine levels in your blood to see if you have this gene.)
Are there any side effects to taking methylfolate?
Since folate is a naturally occurring and abundant vitamin in our food, very few people experience any side effects. Unless you experience an allergic reaction (which is a risk when taking any new supplement), there are no serious risks.
Some minor side effects reported include stomach discomfort (if you have a sensitive stomach, take it before or after a meal rather than without food) and unusual changes in mood, such as overactivity and irritability, though these are rare.
It’s also worth noting that the only people found to experience negative side effects when taking methylfolate are those diagnosed with unipolar and bipolar depression. Some unipolar and bipolar patients included in a successful study on the benefits of taking methylfolate while taking antidepressants were seen to experience increased agitation and mania, though even the number within this subset of people was very small, and symptoms went away as soon as they stopped taking the supplement.
Is methylfolate safe for those pregnant and breastfeeding?
Yes, methylfolate is safe for anyone pregnant or breastfeeding, and it will not harm a nursing baby. In fact, folate supplements are recommended by the NHS for women trying to get pregnant until the end of the first trimester. The NHS recommends you take a 400mcg daily supplement to ensure the healthy development of your baby.
It’s always best to consult your doctor before taking a supplement when pregnant or breastfeeding, but most people should be able to take it worry-free.
How do I take methylfolate?
Simply swallow the recommended dosage as directed on the supplement packaging, unless told otherwise by your doctor. You can take methylfolate with or without food, with or without other supplements, at any time of day (though some experts believe taking it in the morning or at lunchtime is most beneficial). There are also no reported adverse reactions with other medications, but as always, check with your doctor.
Where can I buy a methylfolate supplement in the UK?
Methylfolate can be created by the body converting folate, but a gene mutation, digestive issues, other illnesses, or a poor diet can restrict how much our bodies create. Supplementing your diet with methylfolate is the best way to ensure you stay in good health and feel positive. Our supplements are vegan-friendly, high-quality, and eco-friendly, so you can be happy in the knowledge that you’re bettering the planet as well as your body.
You can find our methylfolate supplement here.
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If you’ve ever seen a commercial for a dairy product, especially milk and yogurt, then you’ve likely heard the word “calcium” used a lot.
Even outside of commercials and marketing, calcium is still one of the most recognisable nutrients nowadays. And many people hear it in contexts such as children’s health.
And that’s for a good reason: calcium is an essential nutrient that we all need to live healthy lives. And despite that, the body doesn’t naturally produce calcium, so we need to acquire it through our diet.
But what exactly is calcium? How can it benefit the body? And if it’s so nutritious, how can we get enough of it if our bodies don’t produce it?
That’s what we’ll discuss in this post, along with other things you should know about calcium. So stick around for more!
Calcium is a mineral nutrient that plays a vital role in several body functions, such as blood circulation, muscle contraction, and communication between the brain and other organs.
Although calcium is the most abundant nutrient in the body, almost all of it is in the bones and teeth. As a result, calcium improves the bone’s structural strength, which is one of its most popular benefits.
However, about 1% of the calcium in your body is stored in the nerves, muscles, and blood. And that 1% is enough to take part in several crucial body processes, as we’ll soon talk about.
Despite its importance, calcium doesn’t occur naturally in the human body. Instead, you’ll have to source your calcium from your diet. And as many people know, some of the foods highest in calcium are dairy products, such as milk and cheese.
However, you can also find calcium in other foods like certain vegetables or legumes. Alternatively, you could also use supplements as a direct source of calcium.
Unlike other nutrients that come in many forms, calcium is a pretty simple mineral and is only essential in one form. However, it varies in how you can take it as a supplement.
There are ways to prepare and deliver calcium, such as citrate (this post’s namesake), malate, oxalate, and more. However, only four, namely carbonate, citrate, lactate, and gluconate are predominant as supplements. The former two alone constitute the majority of calcium supplement forms.
At face value, calcium carbonate, also known as calcite, sounds like the best way to take calcium since it has the highest amount of elemental calcium at 40%.
It’s also the cheapest and most widely available form on the market, so many “calcium newbies” tend to flock towards it since they hear it mentioned a lot.
One big downside to calcium carbonate is that it’s difficult for the body to absorb as it needs stomach acids to be fully absorbed.
As a result, if you’re taking calcium carbonate, you should do so after a meal and have a glass of water right after taking it.
But even when you take these measures, calcium carbonate tends to cause an upset stomach, sometimes with constipation, gas, and mild bloating.
Calcium carbonate may be more popular, but calcium citrate is quickly catching up as more people are realizing its benefits. So what’s calcium citrate?
Although calcium citrate contains less elemental calcium than its carbonate counterpart, with “only” 21% calcium, it’s widely considered the better option for calcium supplementation since it’s much easier to absorb than calcite and doesn’t require high levels of stomach acid.
The lower elemental calcium percentage means that one calcium citrate tablet might not be enough for you, and instead, you’ll have to take two. However, this isn’t an issue for most people considering the upsides of taking calcium citrate over carbonate.
Since it’s easier to absorb, calcium citrate is by far the better choice for people with digestion problems, those with low stomach acidity, or those who take medication that reduce acidity, such as heartburn medications.
Moreover, it’s often prescribed to senior citizens or those with gastric or digestive diseases, such as irritable bowel syndrome, inflammatory bowel disease, gastritis, or celiac disease.
And since it requires minimal acid to absorb, calcium citrate can be taken without eating a meal beforehand. So if you opt for it, you’re not restricted by your dietary schedule.
Just like calcium citrate, calcium lactate can be taken on an empty stomach and requires very little stomach acid to absorb, which makes it convenient in that regard.
However, its 13% elemental calcium content is nearly half that of calcium citrate, which makes it inconvenient and expensive compared to the latter option.
Calcium gluconate is rarely used as a calcium supplement due to its low 9% elemental calcium availability. And just like calcium carbonate, calcium gluconate tends to cause an upset stomach.
The most common use of calcium gluconate is for patients with hypocalcemia who require emergency care. And those patients often take calcium gluconate intravenously (IV) for quick delivery.
As we’ve mentioned a few times, calcium is an essential nutrient since it serves a vital role in several important body functions, as we’re about to discuss.
Moreover, you can easily notice the importance of calcium when you look at people who suffer from calcium deficiencies and the problems they subsequently face, ranging from dizziness and fatigue to serious bone diseases like osteoporosis. But we’ll talk about that in due time.
For now, let’s focus on the benefits of calcium.
Calcium plays a huge role in your bones' strength and structural stability. And that's no surprise when you consider that 99% of calcium in your body is stored in the bones.
Nobody is above or below the age threshold for needing calcium. Everybody needs it from childhood to old age.
For instance, young children need calcium to help develop and grow their bones, while senior adults need it to maintain as much bone mass as possible in late life, during which many people lose a lot of bone mass.
Even healthy adolescents and adults can benefit from calcium, which helps them maintain bone strength and reduce the risk of developing bone diseases, such as osteoporosis.
And it's not just bones, but teeth as well. Adequate calcium levels can help prevent and combat dental problems such as tooth cavities, decays, and even loss of teeth. Just make sure you bundle it with proper dental hygiene.
In science terms, calcium plays a role in nerve functions related to muscles by transmitting nerve impulses to the muscle fiber. Moreover, calcium helps the myosin and actin inside the muscle fiber interact, facilitating the contraction and relaxation of muscles.
In simpler terms, calcium helps the protein inside muscles carry out its roles. When calcium is inside the muscle fiber, the muscle contracts. And when the muscle pumps out calcium after using it, the muscle relaxes.
This is important as it helps with muscle movement.
Calcium is a key player in the "internet" of neurons moving around the body. Not only is calcium involved in moving neurotransmitters around the body and transmitting electric signals down nerve endings, but it also plays a role in brain development.
Although brain development doesn't rely on calcium, it can still benefit from it, as calcium helps with cell growth and metabolism.
Premenstrual syndrome, or PMS for short, is a widespread problem that many menstruating women face every month. If your menstrual pain is so severe that it interferes with your daily life, then it's probably PMS.
But before you buy an over-the-counter PMS pain reliever or something similar, you should consider what your body needs. And in this case, one of the most potent nutrients to alleviate PMS is calcium.
One study found that taking calcium can reduce the effects of mood disorders during PMS, specifically anxiety, depression, mood swings, and water retention.
These changes happen due to how calcium regulates hormones and nerve functions. So if you struggle with PMS, you might want to consider increasing your daily calcium intake.
Some groups of people need calcium more than others due to their nature. One of these groups is older (postmenopausal) women, whose bodies stop producing estrogen around age 50, which causes them to lose bone mass and could lead to other serious diseases.
And although calcium is not an estrogen replacement, it can still go a long way in helping postmenopausal women retain their bone mass for as long as possible and avoid developing other diseases related to poor bone health.
Although the evidence so far is technically inconclusive, many studies have found a link between taking calcium supplements and a reduced risk of colon cancer, such as this study and this one.
There are many more examples of similar studies, all of which demonstrate a link, but an inconclusive one that needs to be further researched.
That link is likely due to calcium protecting colon cells from being eaten away by bile acids roaming around the digestive tract.
However, until further research confirms or denies it, we won't rule out the possibility that calcium supplements help prevent colon cancer because even if it doesn't, you're still getting plenty of benefits out of calcium, and there's no added risk.
As we said above, you can easily notice how essential calcium is when you look at cases of calcium deficiency, also known as hypocalcemia.
In most people, the main reason for calcium deficiency is a bad diet. Not eating enough foods that contain calcium or taking enough supplements can result in deficiency since the body doesn't naturally produce calcium.
However, some conditions can lead to calcium deficiency, such as age-related diseases, genetic disorders, or congenital disabilities.
Whatever the source of calcium deficiency in a person, it's relatively easy to get it treated by taking enough calcium either through natural sources or supplementation.
But first, we think it's important you know the complications of hypocalcemia, so let's dive in.
As we said above, the most common cause of calcium deficiency is simply not intaking enough calcium over a long period, especially during childhood when development is essential for the child's health.
This doesn't happen overnight, though. For example, you won't be deficient in calcium if you don't eat enough dairy for a day. On the contrary, it typically happens due to unideal eating habits.
In these cases, the most straightforward solution is to incorporate foods rich in calcium into your diet.
Sometimes, though, the deficiency is outside of a person's control. For example, suppose you're lactose intolerant. In that case, you probably consume very little to no dairy products, such as milk and yogurt, which happen to be some of the richest natural sources of calcium.
In other times, you may be taking an amount of calcium that's typically adequate for your age and sex, but due to factors such as hormonal changes or injuries, your body requires more calcium.
Fortunately, it's relatively easy to alleviate hypocalcemia in these instances by taking calcium supplements in adequate amounts.
You can also get calcium deficiency from some less obvious causes, such as vitamin D deficiency. That's because vitamin D helps the body absorb calcium, so when there isn't enough vitamin D, calcium absorption is more challenging.
And if you take medication that inhibits the production of stomach acids, such as heartburn medication, it might be harder for the body to absorb calcium as well.
This might also result from diseases that also inhibit stomach acids or affect the digestive tract similarly, such as gastritis, celiac disease, or irritable bowel syndrome.
If you fall in that category, you could take more calcium to combat it, but it's best to speak with your doctor about this possibility and see what can be done.
Although calcium is essential for everybody regardless of age or sex, some groups are more dependent on calcium.
For example, calcium is necessary for all children to develop their bones and grow, which is why many food companies incorporate calcium in children's foods and formulas.
Apart from that, older adults need calcium to retain as much of their bone mass as possible. This especially applies to postmenopausal women whose bodies no longer produce estrogen and can lose bone mass far more quickly.
You won't notice symptoms of calcium deficiency if the case is relatively minor. However, if the problem goes untreated, the symptoms will worsen over time and lead to more severe conditions.
Some of the first symptoms you may notice are muscle problems. For example, you may experience muscle aches or cramps, especially if you put strain on them.
You might also not feel your muscles altogether. Muscle numbness is relatively common among patients with hypocalcemia, especially in their limbs.
Calcium deficiency can also leave you feeling weak or sluggish all the time. And we're talking extreme fatigue here, which could lead to lightheadedness, brain fog, and even insomnia.
Nails are also a big indicator of calcium deficiency as low calcium levels can lead to dry and brittle nails that break away easily.
If you leave a case of calcium deficiency to its devices, the condition will worsen, and more severe diseases will likely develop.
Bone health is probably the biggest loser in this unfortunate scenario. Because although the bones store almost all of the calcium in the body, you'll need to refresh their deposits if you want to keep them strong.
When calcium outside the bones is low, it borrows from the skeleton, making them weak and brittle.
Over the years, this can develop into skeletal diseases like osteopenia and osteoporosis.
These bone problems also affect dental health since both are so closely tied together.
If you recall from above, we talked about how calcium is probably the best nutrient to combat premenstrual syndrome in adult women. By that virtue, a calcium deficiency has the opposite effect: it can cause severe cases of PMS.
The recommended daily intake of calcium is about 1,000 mg for adults and 1,200 for older adults, defined as women over 50 and men over 70.
There's no reason to go over this limit. In fact, doing so will likely result in more harm as your body develops hypercalcemia due to the calcium buildup, which can cause digestive problems.
Your body could also direct its resources to absorbing calcium and neglecting other nutrients like zinc and iron.
Now let’s look at some of the best ways to source your calcium, both natural and supplementary.
This one goes without mentioning. Dairy products are renowned for their calcium content.
🥛One cup of cow milk has about 300 mg of calcium, meaning only 3 cups are enough to fulfill most of your daily calcium intake.
Milk is also a good source of protein, vitamin A, and, most importantly, vitamin D, which helps the body absorb calcium.
Dairy products like cheese and milk have slightly less calcium content but still plenty. For example, a cup of yogurt has nearly 250 gm of calcium.
Although fish meat itself isn’t a source of calcium, some types of fish are. We’re talking specifically about fish that are eaten with their bones, like small mackerels and sardines.
White beans, lentils, and tofu are all great sources of calcium. One cup of white beans or lentils delivers about 170 gm of calcium, while a cup of tofu is "only" 120 gm, which is still plenty.
Many seeds are considered superfoods due to their high nutritional value. For example, just one tablespoon of poppy seeds delivers over 100 gm of calcium. Sesame seeds don't carry as much calcium but are also rich.
We often talk about leafy greens like kale and spinach in these blog posts, and for a good reason.
Just like how they're rich in many other nutrients, leafy greens are packed with calcium. For example, one cup of kale has 100 gm of calcium.
The ultimate question many people face is whether to choose calcium citrate or carbonate. And we're here to answer that not with opinions but with science.
Apart from the fact that calcium carbonate can cause a mildly upset stomach, calcium citrate is more easily absorbed than calcium carbonate by about 25%.
So although calcium carbonate has a higher percentage of elemental calcium, more of it goes to waste and will be a nuance to your digestive tract along the way.
Instead, calcium citrate is better absorbed, doesn't require so much acidity in your stomach, and doesn't cause digestive problems.
That's why we're happy to provide you with the most effective and healthiest way to intake your calcium through our calcium citrate formula.
Just two tablets every day can go a long way in fulfilling your body's calcium needs, all in a cruelty-free and conscientious manner.
Calcium is an essential nutrient to the body. But unfortunately, the body doesn’t produce calcium on its own, so you must adjust your diet to eat foods rich in calcium or take supplements if that’s not enough.
One of the most popular forms of calcium supplements is calcium carbonate. And while it has a good amount of elemental calcium, it has its faults, such as causing an upset stomach and other digestive problems.
For these reasons, we recommend you stick with calcium citrate, which is much easier for the body to absorb and delivers a good amount of calcium.
That's why we're bringing you our recent calcium citrate supplement, which we've catered explicitly for two things above all: health and convenience.
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Many digestive enzymes are crucial to maintaining a healthy digestive process. Yet, most people don't know anything about digestive enzymes or the disorders related to them beyond lactose intolerance.
To get an idea of how important digestive enzymes are, consider how uncomfortable it is when you get heartburn or diarrhea. Now imagine living with these symptoms constantly!
Heartburn and diarrhea are only a few complications of digestive enzyme deficiency. So what are digestive enzymes? Is there only one type of them? And what are their sources?
Digestive enzymes are substances that aid digestion and help your organs absorb nutrients from your food. They're typically found in digestive organs and components, such as the mouth’s saliva, the pancreas, the small intestine, and the digestive tract.
Digestive enzymes break food down into smaller nutrients, making them more easily absorbed during digestion. Think of how we chew food to make it easily swallowable and how difficult it would be to swallow a whole piece of food. Digestive enzymes work like that; they're the teeth, and nutrients are the food.
There are many digestive-enzyme types that differ based on the nutrients they target and the organs that secrete them, such as the salivary glands, the pancreas, or the small intestine. Nevertheless, these are some of the most important digestive enzymes produced in the human body:
Lipase is the digestive enzyme for fat. This pancreatic enzyme works with the bile stomach acid in your liver to break down fats into fatty acids.
Although generally considered pancreatic enzymes, some other organs, such as the stomach and salivary glands, produce small amounts of lipase enzymes. But the pancreas produces much larger quantities in comparison.
Lipase is also crucial for breaking down fat-soluble vitamins A, D, E, and K, and without it, they won’t be absorbed well.
Amylase is the digestive enzyme for carbohydrates. It’s produced by the pancreas and the salivary glands to break down complex carbohydrates into simple sugars that can be easily absorbed during digestion.
The digestion process begins in the mouth when the amylase in the saliva is mixed with food as you chew. And you can easily observe this yourself by chewing a piece of bread; you’ll feel it become sweeter the more it stays in your mouth.
Amylase levels in the blood are also used as pointers for problems in the digestive tract and pancreas.
Protease is the digestive enzyme for protein; it digests proteins from food into small peptides or basic amino acids. In turn, individual amino acids play a role in vital body functions like cell division, blood clotting, and immune system health.
Proteolytic enzymes are produced in the stomach and pancreas. These enzymes have several names, such as proteolytic enzymes, proteinases, pepsin, and peptidases. However, the latter two are types of proteases rather than synonyms.
Proteolytic enzymes also help keep germs out of your digestive system. So having a protease deficiency will allow some germs to pass to your small intestine and spread toxins there.
Lactase enzymes are produced by enterocytes cells in the digestive tract, and they help digest lactose sugars found in milk and other dairy products.
Lactose sugars are probably the most known due to the infamous condition of lactose intolerance, a common digestive enzyme disorder in many parts of the world.
People who are lactose intolerant can’t digest lactose well, so the unabsorbed lactose goes to the gut where bacteria eat it, causing an upset stomach and bloating due to the fermentation process of bacteria.
Sucrase enzymes are produced and stored in the small intestine, where they take sucrose sugars (such as those found in table sugar) and break them down into their building blocks, the simple sugars glucose and fructose.
If your body is unable to break down sucrose, you likely have sucrose intolerance, which is similar to lactose intolerance and results in an upset stomach and diarrhea. And some health conditions, like celiac disease, play a factor in sucrose intolerance as well.
The small intestine releases maltase enzymes to break down malt sugar into two simple glucose molecules, which are easier to digest in the tract and absorb in the bloodstream.
Maltose sugars are commonly found in bread, grains, breakfast cereals, and fruits. Starch is also partially transformed to maltose by amylase enzymes. Then maltase enzymes continue breaking down the maltose as well.
As you can probably guess from the name alone, digestive enzymes are vital for healthy digestion, which correlates to your overall health.
Having poor digestive health can have several implications. And if you already suffer from any of them, you'll know how uncomfortable it is to live with health conditions like abdominal pain, intestinal inflammation, or irregular bowel movements.
But with appropriate levels of naturally-occurring digestive enzymes, you can avoid many of the gastrointestinal diseases that digestive enzyme insufficiency causes, which snowballs into bigger benefits, as we’re about to discuss.
Digestive enzymes work to break down complex nutrient structures into simpler building blocks. So they’re crucial for proper food digestion and nutrient absorption.
By boosting nutrient absorption, your organs can concentrate their efforts on other metabolic processes instead of digestion, therefore increasing energy levels and supporting other bodily functions.
Also, high lactase activity and good levels of pancreatic enzymes, like amylase, can break down starch and lactose into productive simple sugars, fueling your body.
Bromelain, papain, pancreatin, and other proteolytic enzymes help digest proteins in the body, making them more abundantly available in a ready-to-use form, which the body can use to regulate protein-reliant processes like the inflammatory response.
The inflammatory response is vital for your health. For example, you'll experience chronic pain and fatigue when inflammation is high, and those can spiral into headaches, migraines, joint pain, and more.
When the inflammatory response reduces inflammation, it’ll also alleviate these symptoms. Reduced inflammation also has great anti-aging benefits, especially for maintaining youthful skin.
Digestion is heavily reliant on the pancreas, gallbladder, and liver. So when your body isn't able to digest food properly, you might develop a digestive disorder, which will have implications on these organs, especially the former two.
For example, pancreatic cancer and chronic pancreatitis are some of the more common pancreas diseases that a digestive disorder can cause.
And when pancreatic juices are low, it affects the bile duct, which relies on these juices for digestion. This could result in several diseases, including cystic fibrosis.
But with the right diet and digestive enzyme supplements, you’ll keep your digestive system safe and hopefully avoid these diseases.
People typically experience digestive discomfort when they eat something containing complex nutrient molecules because their bodies are unable to break them down. These complex nutrients then end up "clogging" the digestive system and causing various unpleasant symptoms.
For example, people with sucrose or lactose intolerance experience bloating, gas, diarrhea, or an upset stomach if they consume sucrose or lactose. Similarly, people with Coeliac Disease experience the same symptoms when they eat anything containing gluten.
There are tiny hair-like cells lining up your small intestine to absorb simple nutrient molecules like glucose. But if what reaches these cells is a complex nutrient that your body couldn’t break down, it can damage your villi, causing leaky gut syndrome and aggravating your intestinal walls.
This can also cause your immune system to identify the complex nutrient as a trespasser and start fighting it, therefore “shifting” the focus of your immune system away from other parts of that body that need it.
IBS is a condition where you intermittently experience symptoms like bloating, cramps, constipation, and diarrhea for varying periods of time, be it a couple of days or several months. Unfortunately, up to 20% of Americans have reported experiencing IBS symptoms.
And although IBS won’t increase the risk of pancreatic cancer or any other life-threatening disease, it can still damage your digestive system. Not to mention, it’s quite uncomfortable to deal with.
While there’s no cure for IBS, taking a good digestive enzyme supplement can significantly relieve these symptoms. The enzyme supplement will maintain healthy levels of digestive juices, therefore aiding your digestive system in breaking down food.
A shortage/imbalance in digestive enzymes can cause many disorders that disrupt your digestive system and cause discomfort. If you suffer from a digestive disorder, it's essential to know what you lack and what your body needs to acquire.
For example, if your body isn’t properly digesting starch, you’ll need to implement more maltase-rich foods or supplements in your diet. However, keep in mind that it's best to consult a doctor and take the necessary tests before getting a digestive enzyme supplement.
The brain relies on neurotransmitters, which are the messengers that enable it to communicate with the body. And these neurotransmitters need protein to stay healthy.
So if you're not getting an adequate amount of protein, or your body refuses to break it down, it could negatively impact your neurotransmitters, which has bad effects on your mental health.
Furthermore, mental health is significantly affected by any inflammation in the nervous system. And as digestive enzymes can reduce inflammation, they’ll help improve your mental health in a roundabout way.
Digestive enzyme insufficiency/deficiency has many health implications and can cause various digestive problems. And there are many factors and disorders that can cause digestive-enzyme insufficiency itself.
Some of these disorders happen during birth, while others occur in infancy or old age, and they're mainly out of people’s control. However, sometimes this deficiency is lifestyle-related.
Either way, the results are the same and require treatment. But first, it's essential to understand what it means not to get enough digestive enzymes.
If you have EPI, your pancreas isn’t producing the enzymes you need to break down food, meaning the food could pass through your intestines undigested, and you won't get much nutritional value out of it.
Chronic pancreatitis is the leading cause of EPI, and most pancreatitis cases eventually develop this insufficiency. However, it can also result from celiac disease, inflammatory bowel disease, diabetes, or having had surgery near the pancreas or tract.
As the name suggests, CSID is when your body isn't producing enough sucrase or isomaltase, which are essential enzymes for digesting complex sucrose (table sugar) and maltose (malt sugar) molecules. CSID is primarily genetic. But fortunately, it's a relatively rare disease.
Dyspepsia refers to the feeling of fullness and early satiety after a meal, which sounds normal. But with external factors like peptic ulcers, it can turn to functional dyspepsia, which will feel like you’re full for no reason.
Foods with high-fat content are what mostly cause or worsen functional dyspepsia, so a good solution is taking proper digestive enzyme supplements, specifically ones that are lipase-rich.
People with lactose intolerance don’t have enough lactase to digest the complex lactose sugars in milk and dairy products. So they experience digestive discomfort if they consume any dairy products. Fortunately, digestive enzyme supplements can help relieve symptoms of lactose intolerance by providing your body with more lactase.
As you age, your body typically produces fewer digestive enzymes, which could lead to malnutrition since you won't get as much nutritional value out of your food as you need.
Malnutrition is especially dangerous to older people. And depending on age, it could be a mortality risk. So we recommend older adults get their enzyme levels checked then get proper supplementation if needed.
Enzyme deficiencies aren’t only genetic or caused by disease. Your lifestyle choices can also have an impact on your bodily functions.
Smoking, binge eating, drinking too little water, excessive alcohol drinking, and lack of exercise are among the most common lifestyle-based causes of digestive enzyme deficiencies. And, stress and malnutrition are major factors, too.
Unlike more popular supplements like vitamin C and omega-3, there isn't a standard recommended dosage for digestive enzyme supplements, especially since there are many types, and people can mix and match them depending on their needs.
Generally, you can follow the recommended dosage on the digestive supplement label. However, we recommend you research the type of enzyme supplemented to read more about the recommended doses for extra certainty.
Digestive enzymes are naturally available in most foods. However, certain foods stand out among the rest for having a healthy abundance of natural digestive enzymes, so you should incorporate them into your dietary palette.
Moreover, digestive enzyme supplements can massively help if you’re unable to get enough digestive enzymes from your diet.
Pineapples are rich in bromelain, a proteolytic enzyme that helps digest proteins by breaking them down into their basic building blocks: peptides and amino acids. Bromelain is also widely available as a supplement for people who struggle with protein digestion.
Since the bromelain enzymes in pineapples are susceptible to heat, we recommend you eat your pineapples raw and fresh. You could also add it into a smoothie or a fruit salad for a nice dessert.
Papaya is a tropical fruit containing plenty of digestive and proteolytic enzymes that help break down proteins and absorb amino acids.
However, unlike pineapples, papaya fruits contain papain enzymes, which are different protease enzymes. And it's best to eat papayas raw and fresh since they're also susceptible to heat.
It seems like avocados always find their way in any blog post related to health! But it’s deservedly so; avocado is a delicious fruit that's nutritionally packed, high in healthy fats, and low in sugar.
Avocados contain lipase enzymes, which break down complex fats and oils into simpler fatty acids and glycerols, which are easier for the body to digest. And although the pancreas already secretes lipase, your body can sometimes use the extra help. So, try eating an avocado after a high-fat meal for easier digestion.
Bananas are famous for their high potassium content. However, did you know they’re also rich in natural digestive enzymes?
Bananas contain amylase and glucosidase enzymes. These two enzymes break down complex carbohydrates into simple-structured and easy-to-absorb sugars.
Amylase and glucosidase enzymes take effect before you even eat the banana as it's ripening. That's why a ripe banana typically tastes sweeter than an unripe one.
Raw honey is often used as a traditional remedy for many different conditions. Well, now we’re here to tell you that you can also consume it for better digestion. It contains:
Just make sure you use raw honey if you want all these benefits since processed honey is often heated well beyond the breaking point of these enzymes.
Like honey, ginger has a long history of being used in traditional medicine and home remedies, thanks to its numerous benefits. And some of those benefits lie in its digestive enzymes, zingibain, which break down proteins.
People officially diagnosed with an enzyme deficiency need to take prescription digestive enzymes recommended by their doctors.
The most popular prescription digestive enzyme is the FDA-approved pancreatic enzyme replacement therapy (PERT), including lipase, amylase, and protease enzymes.
Also, most cystic fibrosis patients have some form of digestive disorder, such as pancreatic enzyme insufficiency, so they rely on PERT for their digestive enzymes.
Many people don't go to a doctor for a digestive disorder diagnosis and instead opt for over-the-counter (OTC) digestive enzymes.
This is generally fine for less-serious problems, such as heartburn, acid reflux, upset stomach, and diarrhea. For these instances, taking any of the three major enzymes (amylase, protease, lipase) can significantly help relieve your condition.
If you want a trusted source of high-quality enzyme supplementation, check out our new product, made entirely of pure organic and naturally-occurring ingredients.
Here at Ethical Nutrition, we have a code of providing the most efficient supplements in the most sustainable way possible.
That’s why all our supplements, including our digestive enzyme supplement, are vegan, have no unnecessary additives, and are delivered in fully recyclable packaging.
Moreover, our products cater to your convenience; only one digestive enzyme tablet is enough to fulfil your recommended daily intake.
Digestive enzymes are classified by the type of nutrient they break down, and they’re crucial for proper nutrient absorption and digestion.
The three major digestive enzymes are lipases, proteases, and amylases, which digest fats, proteins, and carbs.
However, other important enzymes like maltase, sucrase, and lactase break down complex sugars into simpler, more digestible building blocks.
Unfortunately, digestive disorders can develop due to many factors, which can be genetic, age-related, or lifestyle-based.
In any of these cases, though, you’ll need proper supplementation to remedy the enzyme deficiency. So check out our most recent digestive enzyme supplement, which will work wonders for your digestive health!
The good news is that, while these numbers are scary, blood pressure is an element of your health you have an immense amount of influence over. Just a few lifestyle tweaks can help you reduce your blood pressure to a healthy level and avoid such a bleak health forecast.
Today, we’re going to guide you through exactly what blood pressure is, what your blood pressure numbers mean, what causes high pressure, and 5 of the best ways to lower it naturally.
Blood pressure is the measurement of how much force your blood pumping around your body is exerting on your artery walls. Each pump (or heartbeat) forces blood around your body - the pressure caused by this active “pump” is called systolic pressure, while a measurement of the pressure taken in between beats is called diastolic pressure.
Blood pressure is constantly in flux, increasing when you’re active or stressed, and decreasing when you’re relaxed and at rest. If you’re nervous, you may find your blood pressure reading is slightly higher than it would be if you were relaxed, but stress should not make a significant difference to your numbers. If you’re feeling extremely stressed or anxious, it can raise it by as much as 10 points.
Whenever you measure your blood pressure, you’ll receive two numbers - one of which is your systolic pressure (the pressure when your heart beats), and the other is your diastolic pressure (the pressure when your heart is at rest).
The number on top of the line is your systolic pressure, and the number below it is your diastolic pressure. The higher number will always be your systolic pressure. When read aloud, blood pressure is read as [systolic pressure] over [diastolic pressure]. For example, 125 over 78.
Blood pressure categories are the same for everyone, regardless of weight and height. Here’s how to know if you have high blood pressure:
Low blood pressure: less than 90/60
Normal/ideal blood pressure: 91/61 - 120/80
Elevated blood pressure: 121/81 - 129/80
Stage 1 high blood pressure (hypertension): 130/81 - 139/89
Stage 2 high blood pressure (hypertension): 140-90 or higher
Hypertensive crisis: 181/121 or higher
(If you experience hypertensive crisis without any symptoms, wait 5 minutes and then take your blood pressure again. If you get the same reading, call your doctor or 101. If you have any symptoms such as chest pain, difficulty breathing, blurred vision, and so on, call 999.)
“Hypertension” is the scientific word for high blood pressure, and so symptoms of hypertension may be:
“Secondary hypertension” is high blood pressure that is caused (or more often, comes hand-in-hand with) another condition. These conditions include disease of the adrenals or kidneys, obstructive sleep apnea, and thyroid problems (hypothyroidism or hyperthyroidism). This type of hypertension is rare since hypertension is usually a cause of other diseases, rather than the other way around. The symptoms of secondary hypertension are usually the same as those for “normal” hypertension, though you may also see a worsening of your condition’s symptoms.
High blood pressure is usually caused by a combination of risk factors, that include:
Secondary hypertension is usually caused by:
Other risk factors (factors that make you more likely to suffer, but aren’t necessarily a cause) are:
As you can see, the majority of risk factors are within your control - you choose what you put in your mouth, whether or not to smoke cigarettes, and how much movement you get throughout the day. That’s not to say it’s always easy to make the right choice - other factors (societal and social pressures, mood disorders, stress, etc.) will impact how easy you find it to make healthy choices.
It’s important to realise that the choices you’ve been making (consciously or otherwise) may be detrimental to your health, but can be changed. Blood pressure can quickly return to a normal range when lifestyle choices are modified - studies have seen it take just 3 days to 4 weeks to return to a normal range.
To help you lower your blood pressure and ingrain new healthy habits that will keep you fit and well long into your twilight years, here are 5 of the best ways to lower your blood pressure naturally.
For most people, it’s an unwelcome truth that what gave them high blood pressure in the first place was years of putting unhealthy foods into their mouths. Your first step when looking to lower blood pressure naturally should be to start thinking before you put something into your mouth. Here are some easy tips to implement:
Stop smoking: if you smoke, cut back, switch to vaping, or quit altogether - there are absolutely no health benefits. The good news is your body starts healing itself every time you finish a cigarette, so stub out that last one and make a change. Most people experience notable improvements in lung function after just 1 month of quitting, no matter how long they’ve smoked for.
Focus on fresh: The fresher the food, the fewer preservatives it will contain (which are usually sugar or salt) and the more nutrients it will contain. Focus on eating as much fresh fruit and vegetables as possible and try to cook for yourself at home. There are hundreds of thousands of healthy recipes on the internet, but here’s a good place to start: NutritionStudies.org/Recipes.
Increase fibre intake: Fibre isn’t just good for your digestive system, it also affects the way your body manages blood glucose levels. High fibre foods keep you full for longer and make sure you don’t experience an energy crash. Focus on eating fruit and vegetables, wholegrains, and legumes (beans!).
Lower your intake of dairy and red meat: Numerous studies have found the effects of eating a diet high in red meat and some dairy can put you at a higher risk of high blood pressure and a higher risk of developing cancer. The body also finds it more challenging to metabolise red meat, and the process releases chemicals in the body that further increases blood pressure. Try to opt for lean white meat or vegetarian meals for the majority of your meals.
If you’re looking for some specific foods to add to your diet, studies have found that beetroot, garlic, ginger, and green tea all have beneficial effects on lowering blood pressure.
We know that getting a completely balanced diet every day isn’t easy - even if you’re eating incredibly well, it takes meticulous planning and tracking to get all of your nutritious daily needs exclusively through what you eat. While it’s always best to get as much as you can through your food, taking a daily supplement is the best way to be sure you’re getting enough.
Here are some of the vitamins and minerals you should be paying attention to in your diet:
We often get the question “does magnesium taurate lower blood pressure?” Magnesium taurate has become one of the most popular supplements for those looking to control and lower their blood pressure, and we’re happy to say that this isn’t just marketing - studies have shown that taking magnesium taurate orally significantly restores blood pressure when taken in tandem with a healthy diet. To see the benefits of magnesium taurate for blood pressure, it must be taken at doses of more than 500-1,000mg a day. That’s why our magnesium taurate supplement is packed with 1720mg of pure magnesium taurate - you can find that here.
In studies, taking vitamin D for blood pressure has been found to reduce systolic pressure in those over 50 or overweight. As more studies are being done on vitamin D, we’re seeing that a vitamin D deficiency is being linked to a wide range of conditions, so it’s important to make sure you’re getting enough for your overall health, as well as your blood pressure. Getting vitamin D naturally can be difficult if you don’t consciously choose vitamin D-fortified foods or eat fish, beef liver, or egg yolks, so it’s an important supplement to add to your diet if you dislike fish or are vegetarian or vegan. Our Vitamin D3 supplement contains all the daily vitamin D you need, so get that here if you don’t typically eat a lot of fatty fish.
B vitamins B2, B6, and B9 are particularly beneficial for lowering blood pressure. B2 (riboflavin) has been shown to lower blood pressure in adults with a gene mutation that makes them predisposed to high blood pressure, while B9 (folic acid) can help prevent high blood pressure in later life and lower blood pressure in those already diagnosed with heart disease.
Vitamin C is an essential vitamin for many bodily processes, but studies have also found that vitamin C supplements help lower blood pressure when taken at 300mg to 1,000mg a day. Our vitamin C supplement is the easiest way to ensure you’re getting all you need.
Omega 3 fatty acids have a direct effect on lowering blood pressure by activating certain “BK channels” in the body. For us laypeople, that means that eating fish, nuts and seeds, and some fortified foods will help actively lower our blood pressure. If you have a nut allergy, dislike fish, or otherwise don’t get much of this in your diet, it’s best to take an omega 3 supplement like ours, which is made using algae instead of fish sources (so it’s vegan and won’t provoke nut allergies).
Finally, we can’t talk about lowering blood pressure without talking about movement. We’re using the word “movement” here because you don’t have to be getting what we typically think of as exercise to benefit. Frequent low-level activities such as walking, taking the stairs, cleaning the house, gardening, and similar activities are just as beneficial as a workout. In fact, plenty of low-level exercise throughout the day can be more beneficial than an intense workout for an hour first thing in the morning before sitting the rest of the day for your blood pressure.
Regardless of how you like to exercise, try to encourage regular blood flow. Walk around every hour or so, try a standing or treadmill desk if you’re tied to a computer for most of the day, or try to fit in 3 walks a day, one in the morning, one at lunchtime, and one before dinner. Remember, anything more than you’re doing now is better than perfection!
If you incorporate these 3 top tips into your life, you’ll soon start to see the benefits when you check your blood pressure. If you make these lifestyle changes and still don’t feel beneficial effects, talk to your doctor in case there’s something out of your control causing your blood pressure to be high.
If you’re currently taking statins or another medication to help you lower your blood pressure, make sure you monitor your blood pressure daily as you make positive lifestyle changes and keep your doctor updated as it changes. As your blood pressure lowers back into the normal range, your doctor will likely need to lower your dose or help you transition off of the medication, so work closely with your doctor.
Supplementing your diet is the best way to ensure your body gets all the nutrition it needs to function at its best - to get your hands on the beneficial supplements we’ve talked about in this article, click here.
]]>But since omega-3 fatty acids are an essential nutrient that the human body doesn’t produce on its own, we believe everyone should know about them so they can start implementing them in their nutrition regime.
So follow along as we explain everything you need to know about omega-3 fatty acids in this article, such as their different types, sources, and more.
Omega-3 are polyunsaturated fatty acids, which are the building blocks of fats in the human body.
Omega-3 fatty acids are considered an essential group of nutrients for us. And since our bodies can’t make them on their own, we have to rely on our diet to obtain them.
And we can’t ignore omega-3 since it plays a vital role in brain and eye retina functions. It’s also excellent for pregnant women for healthy baby development.
Unfortunately, omega-3 levels are generally low in Western countries since their sources aren't as common in Western diets as many other essential nutrients are. Still, you can remedy this by knowing what to eat or by taking supplements if your diet doesn't provide enough omega-3.
DHA is the most important type of omega-3 since it’s a crucial structural component in the brain's nerve cells, eye retinas, and some other organs, and it plays an important role in their functions. These benefits extend to developing infants too! And that's why taking omega-3 in pregnancy is important for the baby's development. Even more, many baby formulas use it for its benefits to newborn babies and their development.
DHA has more benefits still, like improving cardiac health and blood pressure as well as helping combat neurodegenerative diseases like Alzheimer's later in life.
DHA omega-3 is mostly found in seafood. And since Western diets are more red meat and nut heavy, DHA omega-3 levels are relatively low in the West.
EPA is the second most important type of omega-3 since part of it can convert to DHA while the rest plays an essential role in some body functions. The most important role of EPA is forming eicosanoids signal molecules, which reduce inflammation levels.
And by reducing inflammation, EPA helps alleviate the many conditions that inflammation can cause, such as arthritis, asthma, menstrual pain, and more.
Research even shows that the EPA is the best type of omega-3 fatty acids to reduce depression and anxiety, which is another great benefit in our book.
Like DHA, EPA is mostly found in seafood.
Lastly, ALA omega-3 is the least crucial of the three main types and is the most abundant in our diets since we can easily find it in many high-fat foods like seeds and walnuts.
And while ALA can convert into EPA and DHA, our human bodies aren't very good at this process since only a small yield of the ALA successfully converts to its more useful siblings.
Instead, your body will use up most ALA omega-3 for energy, so you shouldn't rely on ALA to be your primary source of omega-3 fatty acids.
Omega-3 has many health benefits, and we'd need an entire research paper to cover them all. However, we've picked the most significant benefits of omega-3 and listed them here for your convenience.
Even before omega-3 was discovered, people always knew that fish was important in reducing the risk of heart disease since communities that mainly ate fish had lower rates of these diseases than others.
Now we know that omega-3 is the reason as it carries many benefits that all collectively reduce the risk of heart disease.
These benefits include lowering blood pressure, reducing blood clots and plaque, and increasing HDL (good cholesterol) levels.
Moreover, omega-3 has anti-inflammatory properties and reduces LDL (bad cholesterol) levels.
Chronic inflammation happens when inflammation goes on for too long, and it's one of the leading causes of most injuries and diseases in the West, such as heart diseases, arthritis, and anxiety.
And by lowering inflammation levels, omega-3 helps lower the risk of diseases associated with chronic inflammation, such as arthritis and asthma in children.
Since DHA is an important component of the nerve cells in your eye retina, it’s no surprise that DHA omega-3 helps improve eyesight.
Research has shown that people with omega-3 deficiency symptoms have problems with vision and eyesight. And on the other hand, people who get adequate DHA omega-3 are less likely to develop vision-related diseases.
Omega-3 can slow down the ageing process by inhibiting neurodegenerative diseases and reducing the risk of developing Alzheimer’s, mainly when the symptoms are still mild.
Moreover, DHA omega-3 is a big player in skin health and the health of cell membranes, which make up a big chunk of your skin. So maintaining good DHA levels can help slow down skin ageing, reduce acne and other skin diseases, and keep your skin moist and hydrated.
By boosting calcium levels in your bones and reducing inflammation, omega-3 improves bone and joint health and even treats skeletal disorders like arthritis and osteoporosis.
Omega-3 for kids can help improve attention spans and fix children’s inability to complete specific tasks, which are common symptoms of ADHD.
This isn't surprising since we already discussed how DHA omega-3 is a crucial component of nerve cells in the brain.
If the child has had adequate omega-3 levels for most of their life, then they have a much lower chance of developing ADHD in the first place.
We’ve known for a while that omega-3 can combat mental disorders like depression and anxiety but weren’t sure which type is the most effective. But we now know that EPA is the best type of omega-3 at treating mild to moderate depression.
Moreover, some studies have shown that omega-3 can inhibit or prevent mood swings and psychotic episodes in schizophrenia and manic patients.
The benefits of omega-3 fatty acids aren’t exclusive to children and adults; they extend to infant formation in the womb, too.
DHA is particularly useful for baby development in the womb since it supports the development of their brain and eyes.
Even newborn babies can benefit from omega-3. Therefore many baby formulas include it, as eyesight in babies who take DHA-supported formulas is better than in babies who don’t.
And as mentioned above, babies who get adequate omega-3 are less likely to develop ADHD later as children.
We mentioned earlier that the typical Western diet generally results in an omega-3 deficiency. Now let’s see why exactly that is.
The Omega-3 to Omega-6 RatioFor starters, both omega-3 and omega-6 are essential fatty acids that our bodies don't produce, so we have to rely completely on our diet to get them.
However, unlike most nutrients, omega-3 and omega-6 don’t need to exist in a fixed quantity for our bodies to get their benefits.
That’s not to say you can have zero or an infinite amount of either, but rather that your body cares more about the ratio between them than the quantities you take them in.
But when it comes to their sources, omega-3 is common in seafood, while omega-6 is common in nuts, vegetable oil, and eggs.
Considering how in the West, we tend to eat more nuts, oil, and eggs than seafood, it’s no surprise that omega-6 tends to exist in much larger quantities than omega-3.
Even when we eat chicken or meat, we know they're often fed foods rich in omega-6 during their lives, which moves on to our bodies.
On the other hand, communities that prominently eat fish can have an unbalanced ratio of omega-3 to omega 6, such as 4:1, which is also bad.
The optimal ratio of omega-3 to omega-6 is often considered to be around 1:4. However, some studies show that these ratios are around 1:17 in most modern Westerners and can sometimes reach a whopping 1:30.
Omega-3, just like everything else, should be taken in moderation. And fortunately, you can take a lot of omega-3 before any adverse effects appear.
The USA Food and Drug Administration RDA for omega-3 caps at 3g of DHA and EPA a day, while the European Food Safety Authority puts that number at 5g.
It’s important to avoid taking too much omega-3 since the vitamin A in omega-3 can be toxic in high quantities.
Algae is the primary natural source of omega-3. We can find omega-3 in fish since they eat algae or other fish that eat omega-3 algae, but they're the middleman. That's why getting your omega-3 from algae is the better choice for you.
Moreover, if you follow a vegan or vegetarian diet, you can get your omega-3 plant-based without contributing to the fish farming cycle that disrupts the environment.
Fish is a rich source of omega-3, but they get their omega-3 from algae since their bodies can’t produce it.
So if you’re solely looking for omega-3, we recommend you stick to algae since fish aren’t the best option for this.
That’s because fish can contain industrial waste or other artificial toxins from modern agricultural practices that focus on quantity over quality.
Moreover, fish oils are an unsustainable source since the industry produces so much environmental damage and the end product isn’t even pure in most cases.
Knowing how hard it is nowadays to get adequate omega-3, you might have to resort to supplementation, and we’re happy to offer you the best option in the market here at Ethical Nutrition.
We recently launched our new fish-free omega-3 tablets, which are 100% vegan as they’re made from algae.
Moreover, our omega-3 algae capsules provide you with all the essential DHA and EPA your body needs.
In their natural form, omega-3 fatty acids exist as triglycerides in algae and the fish that eat them.
However, most food chemists convert omega-3 from triglyceride to ethyl ester because this allows them to manipulate how much DHA and EPA exist in the supplement.
And while ethyl esters can convert back into triglyceride form when you take them, we recommend you stick with triglycerides to skip this step, which we find unnecessary.
Moreover, since humans evolved to eat fish and the omega-3 in them in their natural triglyceride form, it’s unsurprising that this is the better way to intake it now. And research even shows that our bodies absorb triglycerides better than ethyl esters.
That’s why our fish-free omega-3 algae supplement is in triglyceride form.
We’ll wrap our guide on omega-3 fatty acids up with a quick recap.
First, DHA and EPA are essential omega-3 fatty acids that boost brain function, eye retina health, and anti-inflammation, among many other benefits.
Unfortunately, these omega-3 fatty acids are neglected in the modern Western diet that inadvertently focuses on omega-6 sources over omega-3 sources.
And while both fatty acids are essential, you need to maintain an omega 3 to 6 ratio of about 1:4 to reap the benefits of both.
So if you’re struggling with getting enough omega-3 in your diet, we encourage you to try our fish-free omega-3 capsules, an omega-3 vegan supplement that provides you with enough omega-3 to maintain a balanced diet as well as support and boost your overall health.
If you’ve read a lot of health advice throughout your life, we’re guessing there was never a shortage of vitamin C mentions along the way.
A lot of vitamin C advice probably goes along the lines of “A little under the weather? You’ll find some vitamin C in orange juice.”, “Down with the flu? Take some vitamin C powder with water.”, or “Are you seriously ill? Vitamin C!”
When vitamin C is frequently advised as the "everything antidote" that can alleviate any condition, it's easy to follow along without wondering what exactly this godsend is. We understand.
We don't mean to suggest that vitamin C is questionable, but we believe in health education and like to do our part. And in this article, our part is to tell you everything you need to know about vitamin C. So read on!
Vitamin C, also known as ascorbic acid or ascorbate, is an essential nutrient that experts agree is among the safest and healthiest nutrients out there. It’s also water-soluble, and the body doesn’t store it, so you need regular adequate nutrition to maintain good levels of vitamin C.
But why is it so widely popular? For starters, vitamin C is an essential player in many bodily processes, most notably boosting the immune system function, helping repair body tissues, supporting the production of some neurotransmitters, and acting as an antioxidant.
In simpler terms, vitamin C is often recommended because it supports the body in treating and preventing many conditions.
Secondly, you can always benefit from more vitamin C as long as you don't go overboard with it, kind of like water. Many medical professionals find that a higher level of vitamin C in the blood indicates good overall health.
If all that sounds too sciencey, don't worry, as we'll get into the benefits of vitamin C in detail soon.
Now let’s look at some of the biggest benefits of vitamin C.
Vitamin C boosts the body's immunity against diseases by two main ways: directly supporting the body's immune system as a structure and acting as an antioxidant.
Perhaps the most popular benefit of vitamin C is its direct positive effect on the immune system, innate and adaptive. In addition, vitamin C is tasked with important roles such as killing microbes, protecting the tissues from excessive damage, and supporting many immune cell functions.
Vitamin C boosts plasma levels in the blood as well, which improves the absorption of nutrients, hormones, and proteins to the body parts that need it most. It also helps the body get rid of waste and improves blood circulation throughout the body.
Secondly, the potent antioxidant properties of vitamin C help the body’s immunity as well.
The body usually contains some harmful substances called free radicals that roam around, damaging cells and tissues. If left to its own devices, free radicals could cause serious health ailments like heart diseases or cancer.
That's why antioxidants are essential for good health, and vitamin C is rich in antioxidant properties.
Vitamin C plays an essential role in creating enzymes that produce neurotransmitters, which are responsible for sending messages between the brain and the rest of the body.
More healthy neurotransmitters in the body make this communication more efficient, and cognitive function increases.
For reference, a 2017 research article published by Nutrients showed that people with more intact cognitive function had higher levels of vitamin C than those with impaired cognitive ability. And although this isn’t hard science yet, and more research is needed, we believe we can conclude from these results.
Vitamin C is essential in collagen production in skin cells, and the body depends on vitamin C for this purpose.
Collagen is a natural filling substance in your skin, essentially a cushioning that makes your skin look firm and young.
During youth, collagen is plentiful in the skin, but as we age, its production declines, which is one of the reasons wrinkles and fine lines start to appear. However, keeping your body stocked up with vitamin C can boost collagen production and slow down anti-aging.
Moreover, the antioxidant properties of vitamin C come to the rescue again. Vitamin C can slow down aging by neutralizing the free radicals in the skin that cause oxidative stress, which dulls the skin and may lead to premature aging.
The great thing about vitamin C is that it’s naturally present in many foods, especially the healthy ones we regularly eat, so most people don’t have an issue getting adequate vitamin C every day.
For reference, the recommended daily intake of vitamin C is 90 milligrams for adult men and 65 milligrams for adult women. See a table of recommended intakes for each specific demographic group here.
Still, it’s good to know the popular foods richest in vitamin C so you can resort to them if you need to. So let’s get into it.
Orange and other citrus fruits are traditionally well-known as sources of vitamin C, and it’s true. For example, a medium-sized orange contains 70 mg of vitamin C, a grapefruit contains 88 mg, a mandarin 24 mg, and a lime 13 mg.
Lemons are also a top choice for vitamin C intake. An average-size whole lemon, including its peel, contains 80+ mg of vitamin C. Of course, we don’t expect you to eat the peel, so know that lemon juice contains just under 38 mg of vitamin C per 100 grams which is still plenty.
Because citrus fruits are so widespread, especially oranges and lemons, they’re among the most popularly taken sources of vitamin C.
Strawberries aren’t usually grouped with oranges and lemons as vitamin C high foods, but 100 grams of strawberries contains 59 mg of vitamin C - a little less but still comparable to the vitamin C content in citruses.
Kiwis are also a good source of vitamin C, rocking a 71 mg vitamin C content per kiwi. And remember, they’re not citrus fruits no matter what some people say or how much citric acid is in them!
Acerola cherries are among the richest foods in vitamin C out there, with an incredible 1644 mg of vitamin C in just one cup. If you can get your hands on some, we recommend you take small portions every day to reach your daily recommended intake.
Lastly, we can’t ignore guavas because a single guava contains a whopping 126 mg of vitamin C, almost one and a half times the recommended daily intake. In young people, a handful of pieces of guava is enough to fill their daily intake of vitamin C.
Now it’s time for the obligatory vegetable section in your health advice article. Because yes, vegetables contain so much nutrition that they make their way here as well.
We’ll talk specifically about the cruciferous vegetables you read about everywhere, and hopefully, we can convince you to start eating them if you’re not already!
A cup of raw kale contains 80 mg of vitamin C, but when cooked, the vitamin C content drops to 35 mg. We’re not suggesting you eat raw kale, as cooked kale has more antioxidant benefits for you that aren’t worth sacrificing for a little more vitamin C.
Brussels sprouts and broccoli contain a bit more vitamin C than kale, with 98 mg in one cup of cooked Brussels sprouts, while a cup of cooked broccoli contains 102 mg.
If you can get your hands on mustard spinach, then it’s your best cruciferous vegetable for vitamin C, containing a full 117 mg of vitamin C in a cup when cooked - more than enough to satisfy most people’s daily intakes.
Vitamin C can also be found in good quantities in some herbs. Although you probably won’t fill up your daily intake with just herbs, they’re useful to add to your food for that extra bit of vitamin C.
For example, one ounce of parsley contains 35 mg of vitamin C, about 38% of the recommended daily intake.
Thyme is also packed with vitamin C - the most packed out of all culinary herbs. One ounce of thyme contains 45 mg of vitamin C, about half the recommended daily intake. So even just a tablespoon or two of thyme can help your immune system a lot.
You can always use a vitamin C supplement if you’re unable to reach your recommended daily intake of vitamin C for whatever reason.
The best supplements are organic and aim to deliver the purest possible form of a nutrient. And that’s what we do with our new organic acerola cherry vitamin C powder here at Ethical Nutrition Co.
Remember when we talked about acerola cherries above and how one cup is packed with over 1600 mg of vitamin C? We’ve taken this powerful food and turned it into an organic powder with zero additives so that you can take pure supplementation with no side effects.
Just one daily dose provides vitamin C 250mg - well over the recommended daily intake and way under the dangerous limits, so you’re always in the sweet spot.
Also, natural vitamin C is better absorbed by the body than synthetic chemicals often found in supplements, which is another reason we made our powder as it is.
Think of vitamin C like water - you need a lot of both to survive and live healthily. More is generally even better (which is why we provide more than the recommended daily dose), but take massive doses and they’ll start to backfire.
The recommended maximum intake of vitamin C is a megadose of 2,000 mg, but although the risks are improbable, we’d recommend you stay under 1,000 mg to be safe.
Even if you go over the megadose, you might still be fine. However, you risk getting digestive distress such as diarrhea, nausea, acid reflux and vomiting, and heartburn.
If you’re getting into vitamin C supplementation instead of natural sources, check out our quick guide on the dos and don’ts.
First of all, resort to supplementation when your daily diet doesn’t provide you with vitamin C. For many people, their food contains more than enough vitamin C, and supplementation would be unnecessary.
Although the recommended daily intake for most adults usually doesn’t exceed 100 mg, with the only exceptions for breastfeeding women and smokers, we recommend you take more than your daily intake if it’s possible and convenient. Recall our water analogy above.
Even though the recommended maximum daily intake is 2,000 mg, we advise you never to go over 1,000 mg to stay on the safe side.
Also, don’t take supplements that aren’t pure or organic, so no additives, no sugar, and no preservatives. This means you’ll have to treat your supplements as if they were food, so don’t leave them lying around to spoil.
Thanks for reading our guide on vitamin C. To recap, vitamin C deserves its popularity as it plays a crucial role in many bodily processes. For example, it boosts your immunity, helps slow down aging, enhances your brain function, and has more benefits that have all been supported by science and research.
For most adults, the daily recommended intake is in the 65-90 mg range, which is naturally achievable through a healthy diet in most people’s cases. However, if your diet isn’t enough, then you can try out our organic acerola cherry vitamin C powder, which provides you with a perfect 250mg dose of vitamin C a day.
]]>Looking for a product to support you during menopause? Introducing our Meno Complex.
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Menopause occurs when you don’t have a period for at least a full year (12 months) and it’s not due to pregnancy, illness, or birth control. Most females experience their very first symptoms 4 years before their last period.
This complex is filled with 10 natural botanicals to help relieve common symptoms associated with menopause, such as mood swings, hot flushes, fatigue, joint ache, and cognitive impairment to help make your menopause journey a positive one.
]]>Menopause occurs when you don’t have a period for at least a full year (12 months) and it’s not due to pregnancy, illness, or birth control. Most females experience their very first symptoms 4 years before their last period.
It’s worth noting that 1 in 10 females experience their first symptoms 10-12 years before their last period, so your first symptom is not always the start of a 4-year countdown.
Symptoms can also continue for around 4 years after your last period, too.
Perimenopause is the period of time between when you first see symptoms (though it can begin without your notice) as your hormones change before your periods stop entirely. This period can last for months or years. While most people experience some perimenopausal symptoms, some “jump” into menopause with seemingly no warning.
Post-menopause is the term used to describe females who have stopped having periods for at least 12 months.
For most people, menopause occurs around the age of 51 or 52, though black and
Latina people skew a little younger, at around 50. That means most people will start experiencing their first symptoms of perimenopause around 46-48.
Around 1% of females begin perimenopause before the age of 40, while 5% experience perimenopause before 45. Both of these instances are referred to as ‘early menopause’.
During menopause, your female sex hormones that have been high during your menstruating years start to fall, which causes your ovaries to stop releasing eggs. Because there are no longer eggs, you’ll stop having periods and will no longer be able to get pregnant.
Everyone experiences menopause differently, just as we all experience puberty differently. Your experience may be quite different from your friends’ experiences, or even your sister’s, though other females in your family may have (or have had) relatable experiences.
The most obvious symptom of perimenopause and menopause are changes to your period. You may experience:
Other common menopause symptoms include:
Don’t worry; you won’t experience all of these consistently throughout menopause, but you may experience some or all of these at some point as your body changes from perimenopause to post-menopause.
If you’re around the age people commonly experience menopause (around 50-52) and are experiencing some of the above symptoms, you’re likely going through menopause. If you’re worried, your doctor will be able to put your mind at rest.
If you’re under 45 and experiencing some of the above symptoms, it’s best to talk to your doctor to have menopause diagnosed so you can put your mind at ease knowing the early menopause symptoms you’re experiencing are natural and to be expected. Your doctor can do a blood test to check your hormone levels, so checking is straightforward.
Symptoms can last for around 4 years after your last period.
For most people, menopause is just an uncomfortable experience, but some do experience some complications, which include:
To support your body, it’s also a good idea to take a menopause supplement and other supplements during this period of change and help prevent more serious complications such as brittle bones and cataracts.
Some of the best natural supplements for menopause include any natural supplement that contains phytoestrogens. Many of the unpleasant symptoms of menopause are caused by the fall in our oestrogen levels, a key female hormone. The rise and fall of oestrogen levels during our monthly cycle is often responsible for PMS symptoms, so it’s unsurprising that its decline causes us problems at this time.
Phytoestrogens can mimic some of the effects of oestrogen, without the more harmful effects such as mood swings. This helps balance our hormones at a time when they’re “swinging” up and down.
Our new supplement Meno Complex contains three of the best supplements for menopause because they contain phytoestrogens and antioxidants.
It’s also a good idea to take a multivitamin supplement to ensure your body has all the support it needs during this time of transition.
Meno Complex is an all-natural supplement that contains wild yam, sage, and red clover.
Wild yam has a long history of being beneficial for menstrual cramps and menopause, dating back to the 18th century. In the 50s, scientists realised that it contains diosgenin, a phytoestrogen that can help balance swinging oestrogen levels.
You may normally only come into contact with sage when it’s used to season your food in the colder months, but sage is full of antioxidants and other health benefits. For menopause, sage helps significantly reduce the severity and occurrence of hot flushes and forgetfulness.
Red clover contains phytoestrogens, a compound that naturally occurs in plants that mimics oestrogen in the body. Consuming phytoestrogens can help relieve symptoms of menopause (and PMS), such as hot flushes.
Besides taking a menopause supplement to help relieve your symptoms, some of the other ways you can feel better are:
There are plenty of places you can find menopause supplements in the UK, but our new supplement Meno Complex contains some of the best all-natural ingredients to support your wellbeing as you go through menopause. To get your supply of Meno Complex, click here.
Magnesium taurate is a magnesium salt of taurine that is commonly used as a dietary supplement. Magnesium taurate is used as a way to improve magnesium levels and taurine levels in the body. Magnesium taurate also provides a variety of health benefits, such as reducing blood pressure, improving heart health, and aiding with sleep.
Magnesium taurate is very well tolerated by most people, but there are a few potential side effects that should be taken into consideration. The most common side effect of magnesium supplementation is loose stools but this seems to be avoided with the taurate form.
Other potential magnesium side effects include abdominal cramping. This can usually be mitigated by reducing the dose or taking magnesium taurate with food.
Magnesium taurate can also interact with certain medications, so it is important to speak to a healthcare professional before starting supplementation. In most cases, magnesium taurate is a safe and effective way to increase magnesium levels.
When taking magnesium taurate supplements, there are a few things you can do to minimise the risk of experiencing side effects.
First, start with a lower dose and gradually increase as tolerated.
Second, take the supplement with food or after a meal to minimise the chances of gastrointestinal upset.
Finally, drink plenty of fluids throughout the day to avoid dehydration, which can worsen side effects such as headaches and muscle cramps.
By following these simple tips, you can minimise your risk of experiencing unwelcome side effects from magnesium taurate supplementation.
Magnesium taurate supplements are generally considered safe for most adults. However, there are a few things to be aware of before taking them.
First, magnesium can interact with certain medications, so it's important to talk to your doctor if you're taking any prescription drugs.
Second, if you have kidney disease, magnesium supplements can potentially worsen your condition. Therefore, it's important to talk to your doctor if you have any pre-existing health conditions before taking magnesium taurate supplements.
Finally, as with all supplements, it's important to follow the dosage instructions and not take more than the recommended amount. By following these precautions, you can help ensure that you'll stay safe and healthy while taking magnesium taurate supplements.
Magnesium taurate is a popular supplement for those looking to improve their health and well-being. But with so many products on the market, it can be difficult to know where to turn for high-quality products. Fortunately, there are a few key things to look for when shopping for magnesium taurate supplements.
Ethical Nutrition offer the UK's highest strength magnesium taurate which is third-party tested, rated 5 stars on trustpilot and is recommended by Dr Sanjay Guppta, a leading cardiologist.
Magnesium taurate is a mineral supplement that has been shown to offer a number of health benefits. However, it is important to be aware of the potential side effects associated with taking magnesium taurate supplements before you begin taking them. By following the tips we’ve outlined in this article, you can minimize your risk of experiencing any negative side effects while enjoying the many benefits magnesium taurate has to offer.
Are you ready to give magnesium taurate a try?
Veganism is a lifestyle that actively avoids animal products across all items consumed. It differs slightly from plant-based living as it spreads into all consumer choices we make. Like plant-based living, veganism involves omitting meat, dairy, eggs, and (often) honey from the diet, but it also avoids animal-tested products and animal-derived materials like leather, wool and silk.
The Vegan Society is a group working to help more people transition to veganism with confidence. The Vegan Society aims to see more trusted Vegan Society Trademarked products available in shops and conducts various campaigns to bring veganism forth as a mainstream lifestyle. This group offers information and guidance on several areas of veganism for those looking to go vegan, educators, healthcare professionals, plant-based brands, caterers, and the media.
The Vegan Society also coordinates a mentoring scheme called the Vegan Pledge. This scheme is designed to help potential vegans or new vegans, and the number of pledgers has increased hugely over the last year, with more than 1000 people pledging to go vegan every month.
Products that are Vegan Society registered feature the vegan trademark on their packaging. This symbol has been around since 1990 and helps users identify that a product doesn't contain any animal ingredients or by-products. You can find the vegan trademark symbol on almost 50,000 products worldwide, from cosmetics and household items to clothing, food and drink.
This stamp of approval is easy to identify and is a quick, easy way to confirm that a product aligns with your beliefs and dietary requirements at a glance.
Many people these days actively seek out the vegan trademark; it has become a clear indicator that a product is trusted and guaranteed to be animal-friendly. The Vegan Society registers individual products rather than entire brands, allowing non-vegan brands to shout about their vegan-friendly products and move with the times.
The vegan trademark is the most recognised worldwide trademark and can be found in 79 countries globally. With so many brands turning to the Vegan Society for validation among the vegan community, it's one of the best things a brand can do for its name.
At Ethical Nutrition, all of our products are registered by the Vegan Society, and we will register every new product as a brand principal. Our products have always been vegan, but we want to ensure our customers have complete certainty that our processes are cruelty-free and plant-based. All of our products are palm oil-free, additive-free and made here in the UK. We also ensure all our packaging is eco-friendly, so you know we give careful thought to everything we do.
To view our full range of Vegan Society Registered products, please click here.]]>Ashwagandha Root, also known as Indian ginseng, is a powerful supplement that’s popular worldwide. Ashwagandha contains a wide range of nutritional benefits and is often taken to help people deal with stress, anxiety, and depression, as well as improve overall health.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an ancient medicinal herb that has been used for more than 3,000 years and is native to India and North Africa.
Ashwagandha is an adaptogen (which means it helps your body manage stress) and provides your body with essential phytonutrients (plant nutrients) that provide you with a range of other benefits. Let’s take a closer look at the benefits of Ashwagandha.
Ashwagandha is believed to reduce cortisol levels. Cortisol is a stress hormone that the adrenal glands release when responding to stress stimuli or when our blood sugar levels drop too low.
Some people’s cortisol levels can become chronically high, leading to higher blood sugar levels and increased abdominal fat storage. Ashwagandha promotes antioxidant activity, protecting the nerve cells from dangerous free radicals.
Studies have reported that Ashwagandha can help reduce cortisol levels, but what this Indian plant extract is best known for is its ability to reduce stress and anxiety.
Research has reported that Ashwagandha can block our brains' stress pathway by regulating the nervous system’s chemical signalling. It has also been shown that Ashwagandha can reduce symptoms for those with anxiety, chronic stress and insomnia.
In a 60-day study of 64 people experiencing chronic stress, those who supplemented Ashwagandha reported an average reduction in anxiety and insomnia of 69%. This was particularly impressive when compared with an 11% reduction among those who received a placebo.
In that same 60-day study, 79% of the participants reported a reduction in severe depression symptoms, while the placebo group actually reported a 10% increase. While more studies need to be done on those suffering from clinical depression rather than high-stress symptoms, these results are well worth noting if you’re looking for a natural remedy to help you manage depressive thoughts.
Several studies have shown that Ashwagandha can reduce blood sugar levels in those with good health and those with diabetes. It regulates insulin secretion and the body’s sensitivity to blood sugar.
One four-week study of those living with schizophrenia also found that those treated with Ashwagandha had a much higher average reduction in fasting blood sugar levels than those who received a placebo. This study was conducted because second-generation antipsychotics are often associated with a higher risk of metabolic syndrome.
Ashwagandha has been seen to have anti-cancer properties. One study found that withaferin, a compound in Ashwagandha, can help induce apoptosis, which causes the death of cancer cells. Withaferin is believed to encourage the body to form reactive oxygen species (ROS) inside cancer cells, disrupting their function.
A 2014 study looked at tumours treated with withaferin alone or alongside an anti-cancer drug. The tumours showed a 70–80% decrease in growth, while the treatment also stopped cancer from spreading to other organs.
Another benefit Ashwagandha offers includes reducing inflammation, which is often associated with heart disease, arthritis and even cancer. Research now links chronic inflammation to almost all life-ending diseases, so the more natural anti-inflammatories you can get in your diet, the better.
Ashwagandha can also increase physical strength and muscle mass and even help you lose body fat. The studies in this area have been exclusively on men thus far, but they found that their muscle mass significantly improved and had a much larger reduction in body fat than the placebo group.
Ashwagandha has long been used to improve brain function, specifically memory, and studies reflect why. One study of men who took 500mg a day reported improvements in reaction time and focus, while another study of 50 adults taking 300mg twice daily reported improved memory, focus, and task performance.
Ashwagandha can improve heart health by reducing triglyceride (blood fat) levels and cholesterol. Triglyceride and (bad) cholesterol levels can lead to a risk of heart disease when not kept at a healthy level, so it’s important to do what you can to keep your levels low.
Ashwagandha root extract is usually ingested in 450–500mg capsules once or twice a day. Supplementing with Ashwagandha can be an easy, healthy and efficient way to improve one’s overall health and quality of life.
We recommend taking the whole herb because it contains so many beneficial nutrients.
As with anything we put into our bodies, the organic option is almost always the healthier one. For example, organic foods tend to provide more beneficial nutrients, like antioxidants, than non-organic food. Those with allergies to certain chemicals, foods or preservatives may experience relief from these symptoms when they exclusively eat organic foods. Organic produce typically contains fewer, if any, pesticides, fungicides and herbicides, so you know you’re not also ingesting anything bad for your health.
Organic Ashwagandha is also better for those who are concerned about the planet and its inhabitants. Farmers who do not use synthetic pesticides also benefit local wildlife as there’s less chance of accidental poisoning. Organic Ashwagandha farming practices can use less energy, conserve water, reduce pollution, reduce soil erosion, and increase soil fertility. Organic Ashwagandha is also GMO-free and (ideally) doesn’t contain any other fillers or synthetic ingredients.
Ashwagandha is the ideal supplement for anyone who wants to support their overall general health, lower blood sugar levels, and/or manage their mental health. Supporting our mental health is just as important as our physical health, and Ashwagandha is one of the few natural supplements that has been seen to genuinely work for those who take it. When you choose your Ashwagandha supplement, make sure you choose an organic source to ensure your product has no filler products or pesticides, so you can get the best results possible.
]]>If you’ve decided to take control and make a conscious difference this year, then you’re in the right place. Read on to learn more about living a plastic-free lifestyle and why it’s so important to start making those changes now.
If you ask those who live plastic-free lives why they do it, there’s a high chance they’ll mention the ocean. Billions of plastic products are manufactured globally every day, 40% of which is used just once. Much of this plastic ends up in landfills or, even scarier, the ocean. It is believed there are 5.25 trillion pieces of plastic in the ocean, weighing around 269,000 tonnes. Each day, 8 million more pieces are believed to follow. Clearly, we need to do our part to reduce these startling statistics.
So, how can we start seriously reducing our plastic use in our daily lives? Here are 12 swaps to start making today.
Most teabags will biodegrade, but there are some companies that use polypropylene bags, a form of plastic, to prevent the bags from falling apart. Some also use plastic glue, which makes them non-recyclable. Since we all drink a lot of tea (60.2 billion cups according to the UK Tea and Infusions Association), it’s worth knowing what you can do to avoid these.
Firstly, consider using loose leaf tea and purchasing a metal strainer. Not only will this drastically reduce the number of tea bags you use, but it actually offers you a better taste and more health benefits from the tea. If you need to stick with bags, some brands to stick to are:
Teabag companies to avoid (at the time of writing – be sure to do your own research in the future):
So, how do you make the switch to plastic-free toothpaste? Well, you’re going to adapt to life without squeezy tubes. Yes, they’ve been a staple in our lives, but unless you’re a bodybuilder, you really aren’t getting the full amount from the tube anyway before you send it to the landfill. Here are some of the best brands to make the switch to:
Switching to plastic-free shampoo is another one that may take some getting used to, but is totally doable. Here are a few of the best:
Most of these companies also offer a conditioner.
Ditch the shower gel and swap to bar soap. It’s a plastic-free option that is often cheaper and longer-lasting than most commercial shower gels. If you prefer baths, look to bath bombs and salts so you can avoid plastic bottles. Some of the best are:
Making the switch to plastic-free deodorant will also help you use much healthier products on your body. Some of the best are:
Buy loose produce at the supermarket (or better yet, from your local farm or grocer). Most fruits come with their own handy, in-built little plastic-free packaging anyway- oranges, bananas and kiwis all have peels! For everything else, just make sure you wash it when you get home. Most of us scan and shop nowadays, so there’s no reason not to put things straight into your bag.
There isn’t actually a shortage of plastic-free toilet papers; the problem is many of them ship from East Asia. While you avoid the plastic, you don’t avoid the huge effects of getting it shipped to you, so make sure that whichever you choose is being shipped from a UK location. Some brands we love are:
The Ethical Superstore is a great place to find more.
Buy fresh bread in paper bags rather than loaves in plastic packaging. You may want to get there earlier in the day so your loaf is fresh, but it’s much better for the environment. Head to the local bakers if you’re feeling a little fancy, or break out those bread-making skills you learned during quarantine!
Wash your clothes using soap nuts instead of laundry detergent. If you haven’t heard of soap nuts, they’re an ancient Indian tree nut that is a member of the lychee family. On contact with water, these nuts release mild suds, making them a super cheap, plastic-free alternative to laundry detergent. If you’re going fully plastic-free with your laundry but will miss the smell of fabric softener, add a few drops of your favourite essential oil to the muslin bag of nuts. Alternatively, there are plastic-free detergents available.
Our vitamins come in eco-friendly pouches, and we offer reusable glass jars so it’s easy to keep your vitamins fresh. Stop looking in the supermarket aisles and source eco-friendly vitamins that are as good for your body as they are for the environment!
This list is by no means exhaustive, and there are myriad other ways you can live life ethically and sustainably. Transitioning to a plastic-free life may take a little time to adjust to, and it may take some trial and error as you learn what works for you. Living life plastic-free can also often mean saving money, so why not give yourself a challenge this new year and see which products you can swap out first?]]>Palm oil seems to be an ingredient in every product these days, and there’s much debate as to whether it’s worth the trouble. Some health experts claim that palm oil can provide certain health benefits, while others are sure that it poses a risk to the heart. There’s also the complex environmental and humanitarian issue of how and where we cultivate palm oil, which adds another layer to the complicated matter that is palm oil.
Palm oil comes from the fruit of the Elaeis Guineensis tree, which is indigenous to West and Southwest Africa. In this part of the world, people have used palm oil for over 5,000 years.
In South America, you can find a similar oil palm called Elaeis Oleifera, but it is not grown commercially to the extent that African palm oil is grown. However, it is common for a hybrid of the two plants to be used in commercial palm oil production.
Palm oil production has recently expanded to Southeast Asia, in particular, Malaysia and Indonesia. Since this expansion, Malaysia and Indonesia have become the highest palm oil producers globally as their consistently warm and moist climate is ideal for growing palm trees.
Palm oil is one of the cheapest and most popular oils worldwide, and people often use it in a culinary setting. Palm oil is a cooking staple in many West African kitchens, and people often use it for sautéeing or frying due to its high smoke point of 450°F (232°C).
Palm oil is also used as a stabilizer in foods like peanut butter, baking margarine, and vegan meat and cheese alternatives.
Palm oil is a multifaceted substance, causing much debate between health experts, environmentalists, humanitarians and corporations. While palm oil is cheap, easy to cultivate and versatile in food production, it’s not great for the rainforest. Nearly all oil palm grows on land that was once home to diverse tropical forests. Palm oil production has been heavily criticized by environmentalists as it threatens biodiversity and increases greenhouse gas emissions.
Thus far, deforestation has had devastating effects on global warming. Forests play a vital role in reducing the effects of greenhouse gasses by absorbing the atmosphere’s carbon. Without these trees, the pollution created by palm oil production and transport is felt even more sharply.
Deforestation obliterates native landscapes, causing otherwise unnatural changes in the ecosystem and threatening the diverse wildlife that should be existing peacefully. One species that has been affected by deforestation is the Bornean orangutans, which are critically endangered due to habitat loss.
Palm oil plantations have also been associated with human rights violations over the years. Plantation workers are not often paid enough to live, subjected to long, arduous workdays and unsafe working conditions. Local residents’ lives have also been affected as palm oil corporations have been known to clear farmland and forests without permission or notice. It’s not just the Bornean orangutan that has been displaced; it’s people too.
You can find palm oil in products such as:
Studies on palm oil’s effect on physical health have always clashed.
Unrefined palm oil has a reddish-orange pigment that comes from antioxidants called carotenoids. These carotenoids include beta-carotene, which the body converts into vitamin A. Palm oil is also a good source of tocotrienols, a form of vitamin E containing strong antioxidants that may support brain function.
However, another cardiovascular health study found favourable and unfavourable results when people substituted palm oil for primary dietary fats.
Palm oil can also increase blood clotting, and taking it with medications that slow clotting may reduce this medication’s effectiveness.
Another cholesterol study yielded conflicting results, but it was found that palm oil could increase the risk of certain heart disease. Repeatedly reheating palm oil can decrease its antioxidant capacity, contributing to heart disease.
In short, many studies have provided entirely varying results, depending on the location, age, sex and health of its subjects. Research seems inconclusive across the board, and most studies end their text with a disclaimer saying that more research is needed on this topic.
It may be worth asking: is the risk worth it if we can substitute palm oil for less environmentally and potentially physically harmful alternatives?
Currently, palm oil is one of the most commonly used oils in the world. But the damage it does to the planet, its wildlife, and potentially our health means that many of us are looking for more ethical, sustainable and healthy alternatives. Avoiding palm oil in products is not always easy, but if you do so whenever possible, you can help persuade more companies to stop using an oil that does so much harm to the environment or avoid adding it to their products in the first place. Thankfully, we can get similar health benefits from similar foods, and with more and more companies ditching palm oil in their products, we can hope for a less palm oil-heavy future.
]]>If you’re committed to making a difference, then you’re in the right place. Read on to learn about the zero-waste products and lifestyle tips you need to know.
The zero-waste movement is one of the most sustainable ways to live and aims to reduce how much we consume once and throw away. It’s not about never throwing things away; it’s just about making sure that the things you do throw out won’t harm the environment in the long term. A zero-waste lifestyle can reduce the number of materials that end up in landfills, prevent resource extraction and eliminate products that generate pollution when produced, transported or disposed of.
A zero-waste lifestyle may seem intimidating and unachievable, but it can be a great way to save money and live more sustainably. It’s just a case of getting into the habit of being prepared.
When it comes to changing our global carbon footprint and reducing waste, the most effective practice is for every individual to take small steps and build up. Here are some easy, simple and cheap ways to begin your journey towards a zero-waste home:
There are plenty of options if you want to give an eco-conscious gift that will last forever. Here are some options for zero-waste presents:
Biodegradable is defined as a product that can be decomposed by bacteria or other microorganisms through natural processes without causing any harm to the surrounding environment.
However, if something is biodegradable, that doesn’t mean that it will be fully broken down in a couple of days. In fact, something termed as ‘biodegradable’ can take anywhere between 6 months and hundreds of years to break down fully, depending on the product and the conditions.
If a product is compostable, it will break down into non-toxic components, typically biomass, carbon dioxide, and water, to be reused in the earth without causing harm.
Although decomposition rates vary, it must fully break down within 6 months for a product to be called compostable. This means that compostable products take a lot less time to break down than biodegradable products and can therefore be seen as the most environmentally friendly process.
The main difference between biodegradable products and compostable products is that compostable products need to be in very specific conditions to break down, whereas biodegradable products will break down, eventually, in any condition.
It is important to note that, even if a product or packaging says it is compostable, you can’t simply throw it on your compost heap at home. Many of these products are only compostable on an industrial scale, so you will need to carefully read the disposal instructions. Although this is not the most ideal situation, it is a lot better than simply going into a landfill, and not everyone has access to a garden compost heap.
The term degradable sounds like a good thing, but in fact, it’s really not. When it comes down to it, everything is degradable if given enough time. Some ‘degradable’ products can take hundreds, even thousands, of years to break down, and the worst thing is that they harm the environment in doing so, hence the omission of ‘bio.’
Plastic is the most talked-about ‘degradable’ product and one of the most environmentally harmful. Plastics break down into smaller and smaller pieces of plastic when exposed to the natural elements over hundreds of years due to chemical additives used in manufacturing. These chemicals start a reaction that allows the plastic to break down slightly faster than if those chemicals weren’t present. Eventually, the product breaks down into micro-plastics, which pollute our oceans and enter our food chain, causing possible harm to our health and the environment.
The best way to think about it is this: a rock can be worn away, but it will simply form sand. A degradable piece of plastic is the same. It will degrade, but it will simply degrade into microplastics.
You should aim to choose compostable products and packaging where you can, and recyclable everything you use that says it can be recycled. Products labelled ‘biodegradable’ may not be as environmentally friendly as manufacturers would like you to think, so do your research. Companies with eco-friendly practices will tell you about it! In many cases, biodegradable products simply take too long to break down to actually benefit the environment, even if they are non-toxic.
Compostable means that, when disposed of correctly, they will no longer exist in that form within just 6 months or so. This is kindest to our environment and actually puts something back in, without leaving any toxic substances behind.
Biodegradable materials are those that can break down naturally without depositing toxins, although, unfortunately, this isn’t always the case. You will need to do your due diligence if you want to do your best by the Earth.
Compared to standard alternatives, truly biodegradable materials are much more eco-friendly, take less energy to manufacture, and reduces the amount of waste going straight to landfill. These are the materials you should look out for.
Great examples of biodegradable materials include cardboard and paper (especially that lack dyes and inks – though some companies use eco-friendly inks). Cardboard and paper are both recyclable and reusable and take a lot less time to decompose than other materials, which is definitely biodegradable.
Biodegradable polymers are plastics that are designed specifically to be allowed to be decomposed by bacteria and other microorganisms through natural processes. These are natural polymers, including starch and cellulose, which are renewable and readily available, as opposed to the alternative synthetic polymers, typically created using petroleum, a non-renewable resource.
There is an increased amount of research going ahead into discovering more natural polymers such as these, which can be used as an alternative to harmful plastics, thankfully putting us on the right track towards a more environmentally friendly world.
As natural rubber (also known as latex) is a plant product, it is seen to be biodegradable. Yes, it will decompose, but it can still take weeks or possibly months to even begin to decompose.
However, the alternative is a synthetic rubber, created using man-made polymers containing petroleum. The manufacture of this type of rubber is harmful to the environment and is also likely to exist within the environment for a particularly long time after disposal, likely leaving behind toxic products.
The way we dispose of our waste is becoming increasingly important as people worldwide acknowledge their personal impact on the environment and our planet. Manufacturers need to take more responsibility for the products they are putting out there and begin to make crucial changes to the materials they use for both their products and packaging.
To ensure that we minimise our impact on the environment, all our packaging is made from FSC approved paper and 100% plastic-free and therefore completely sustainable. We even use vegetable inks to print directly onto our packaging, ensuring that the environment remains unharmed during recycling processes.
]]>Studies have shown curcumin to have powerful health benefits, and it is recommended by many as a treatment for a wide variety of conditions. Special interest is being taken in its abilities to alleviate pain and accelerate healing. But what does this mean for you? Read on for 7 incredible benefits of curcumin, as well as how to take it and any side effects to be aware of.
Much attention has been given to curcumin’s use as an anti-inflammatory to relieve pain. Studies have suggested that curcumin is more potent as an anti-inflammatory than ibuprofen and aspirin. These studies have shown that dosages of around 500 mg of turmeric taken twice daily offers significant benefits. Medical experts now believe that chronic inflammation is linked to many long-term and life-ending diseases, such as heart disease, lung disease, and more, so incorporating curcumin into your diet is a great thing to do.
Science suggests that curcumin may help treat and prevent various cancers, and it has been particularly connected with breast cancer, bowel cancer, stomach cancer and skin cancer. In laboratory experiments, curcumin seems to be able to kill cancer cells and prevent more from growing. Certainly, certain cancer rates are lower in those countries where turmeric is commonly part of the diet.
Several studies have shown a correlation between taking a curcumin supplement and reduced pain and more mobility in those living with osteoarthritis. Scientists working with mice have shown that curcumin significantly slows osteoarthritis disease progression and has a palliative effect. While studies on humans have been less conclusive, this research offers hope to many who live with the chronic pain of arthritis.
The Arthritis Foundation is very positive about the benefits of curcumin for pain relief and reducing stiffness for both osteo- and rheumatoid arthritis.
Along with its anti-inflammatory properties, curcumin is well known for its value as an antioxidant. It seems the effect is so strong it may prevent toxins from damaging your liver and help those who have health issues requiring the use of strong drugs that may, over time, cause liver problems. Antioxidants help reduce the damage free radicals can do in our cells, which help reduce signs of aging on the inside and out.
Apart from adding colour and flavor to food, curcumin may also help your gut to digest it. Researchers show that curcumin reduces inflammation of the gut and improves its permeability leading to improved digestion. There is even a suggestion that curcumin may help those who live with irritable bowel syndrome.
Although research is in its early stages, studies with animals indicate that curcumin could be important in controlling and preventing diabetes, a disease that is becoming ever more prevalent in Western society. Studies with rodents have seen curcumin reduce glycemia and hyperlipidemia, and so it shows promise as an effective treatment, especially since it is so readily available and cheap to buy and produce.
This is another area where scientists have not yet initiated human studies, but there is the very real possibility that curcumin may be of use in delaying or even reversing Alzheimer’s disease. It seems that curcumin can boost the levels of an important protein found in the brain and spinal cord. This protein, brain-derived neurotrophic factor (BDNF), improves the health of neurons and how those brain cells communicate with each other. Many people with brain conditions show reduced levels of this vital protein, and perhaps curcumin will help us fight this horrible disease.
Most studies and supplements recommend a daily intake of between 500 and 2000mg of turmeric a day, which works out at around 20-60mg of curcumin. The average Indian diet is at the upper limit of this, at around 2000-2500mg of turmeric (60-100mg of curcumin) a day, so you can safely take more.
Top Tip: Be aware that many turmeric products are marketed as 'curcumin' but just contain normal turmeric powder (the same stuff you'd find in your spice rack) and contain very small amounts of curcumin. On the ingredients list you should be looking for a specific curcumin dose of at least 100mg per day. You can boost curcumin absorption with piperine (from black pepper) making the curcumin you do take even more effective.
As with everything in life, curcumin should be taken in moderation. Taking too much risks irritating your gut as it stimulates the production of gastric acid; not a problem for most but a literal pain for a few.
Also, because of curcumin’s apparent blood-thinning effect, people on blood-thinning drugs like warfarin are best advised to talk to their doctor before taking a supplement.
Always stick to the recommended dose on any supplements you take.
The evidence overwhelmingly supports the health benefits of taking curcumin. Its antioxidant and anti-inflammatory properties are proven, so it is no surprise that it can help with the treatment of so many conditions and diseases. But, like most supplements, curcumin is not for everyone. All research shows that taking quantities of turmeric or a curcumin supplement will only benefit you, provided you stick to the suggested doses.
We're not permitted to discuss any nutritional supplements in this particular article but if you need some nutritional advice please get in touch here.
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