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Can Chondroitin Help Keep Your Joints Healthy As You Age?

Can Chondroitin Help Keep Your Joints Healthy As You Age?

Can Chondroitin Help Keep Your Joints Healthy As You Age?

The Importance of Cartilage and Joint Health

Both cartilage and joints are essential for the body’s movement.

Cartilage is a unique type of connective tissue in the body, made up of cells called chondrocytes. It is flexible, contains no blood vessels or nerves, and is a precursor to bone (1).

This flexible tissue is found throughout the body, primarily in the ears and nose, but also in the coverings of joints.

Cartilage covering the joints is meant to act as a cushion. These layers of cartilage are strong and thick, protecting them from the friction. Making of movements smooth and easy.

However, over time the cartilage that cushion the joints can wear away. The degeneration of cartilage is an inevitable part of aging, wearing away after years of physical activity.

This can cause serious and painful strain and inflammation of the joints, most commonly those of the knee. Other joints that are affected by worn cartilage include – hands, feet, spine, and hips (1).

The most common conditions caused by cartilage wear and tear and damage to the joints include (1):

  • osteoarthritis
  • runner’s knee (aka: chondromalacia patellae)
  • a herniated or slipped disk

The Essentials of Joint Health Across The Lifespan

Though degeneration of cartilage is an inevitable part of aging, there are steps you can take to stave off poor joint health.

Essential habits you should begin adding into your daily routine to keep your joints healthy throughout the lifespan:

  • Eat a healthy diet (high in omega-3 fatty acids and vitamin D)
  • Manage your weight
  • Practice good posture
  • Using padding or braces for irritated joints
  • Apply immediate hot or cold therapy for achy joints
  • Regular low-impact cardio exercise and range of motion exercises
  • Consume a reliable supplement, if needed

Although these habits are helpful for all, there may be some ssues beyond your control when it comes to joint health. These include – sex, family history, and occupation.

 

Supplements For Healthy Joints

When keeping your joints healthy, it may be necessary to add a supplement to your daily routine.

Joint supplements aim to both keep the joints strong and reduce discomfort associated with weakened cartilage.

When looking for reliable joint supplements you will see a number of ingredients, but the most common – and more effective – is chondroitin.

Chondroitin – also called chondroitin sulfate, chondroitin sulfuric acid, or chonsurid – is a natural component of cartilage (2).

This compound is an essential building block of the cartilage padding of our joints, but production of chondroitin naturally reduces with age; which is why it is common in joint supplements.

Chondroitin supplements can either be from natural, animal-derived sources, but can also be synthesized in a lab (2).

These supplements can be found individually, or also combined with glucosamine – another essential building block of the body’s cartilage.

Like chondroitin, supplemental glucosamine is found in natural sources (from shellfish) or can be created synthetically (2).

However, there is no data of taking chondroitin and glucosamine together or separately to be more effective (3).

Using Chondroitin as a Joint Supplement – Dosage, Benefits, and Possible Risks of Chondroitin

It is well known that chondroitin and glucosamine are building blocks of the body’s cartilage, but what makes them effective as joint supplements is still unclear.

More clinical research is needed to tell exactly how these type supplements benefit joint health (3). However, there is some data that trails have proven.

 

Dosage

Chondroitin is taken two to three times a day, with dosages ranging from 400 – 800 mg per day (3). Glucosamine is only taken once a day, at a dosage of 1,500 mg (3).

If the dosages of either of these compounds causes an upset stomach, its advised to reduce dosage or spread the dosages into smaller units throughout the day.

 

Benefits

The benefits of chondroitin (and glucosamine) that research has found in current and past trials have a focus on discomfort over long periods of supplementation (up to 2 years).

They include reduced (3):

  • Joint pain
  • Joint stiffness
  • Inflammation
  • Plus – supported already healthy joints (preventing breakdown of cartilage)

Possible Risks

The risks and side effects linked to joint supplements of chondroitin occur primarily in the stomach.

Including (3):

  • Nausea and vomiting
  • Diarrhea
  • Heartburn
  • Abdominal pain

Is a Chondroitin Joint Supplement Right for You?

If you’re looking for an extra boost to keep your joints healthy or are experiencing joint discomfort associated with aging, a chondroitin joint supplement might be right for you.

When selecting a chondroitin supplement, always ensure to use high-quality supplements from a reputable manufacturer.

Also, it is always important to seek the advice of a trusted medical professional when deciding to take a new supplement or if you experience discomfort when using a new health product.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/health/cartilage
  2. https://www.healthlinkbc.ca/health-topics/aa59277spec
  3. https://www.healthline.com/health/joint-supplements
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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Xylitol: A Natural, Non-Sugar Sweetener With The Potential To Boost Your Health

Xylitol: A Natural, Non-Sugar Sweetener With The Potential To Boost Your Health
Xylitol: A Natural, Non-Sugar Sweetener With The Potential To Boost Your Health

Xylitol: A Natural, Non-Sugar Sweetener With The Potential To Boost Your Health

 

Xylitol is a sugar alcohol used as a sugar replacement.

Unlike synthetically produced sugar-replacements, xylitol is a natural product harvested from a variety of different plants.

This non-sugar sweetener has been a great alternative to sugar; preventing blood sugar spikes and providing low-calorie sweet options.

But, limited research has also shown that xylitol has the potential to provide several other health benefits. Including – oral health and skin condition.

More clinical studies must be done to prove its full effects, but the future for xylitol in the health world looks promising.

 

What Is Xylitol And How Can It Benefit Your Health?

Xylitol is a sugar alcohol and non-sugar sweetener.

The substance is an natural alcohol derived from several fruits, vegetables, and trees. The most common sources of xylitol are Birchwood trees and corncobs (1).

This sugar alcohol is a common ingredient in natural oral care products. However, its frequently used as a sweetener in recipes and drinks, but also sugar-free chewing gums, candies, mints, diabetes-friendly foods.

And though it looks and taste like sugar, it cannot be metabolized by harmful bacteria. This is because xylitol cannot be processed by bacteria like sugar, it limits the production of toxins and plaques from bacteria digestion (1). Plaque, being the root cause of several diseases in the body when build-up occurs.

With access to limited food sources, pathogenic bacteria will starve and die.

Additionally, this sugar alcohol has been connected to other positive health outcomes like improving oral health and the condition of skin.

 

4 Benefits of Xylitol

Xylitol provides several benefits; though more studies are needed to know it’s true potential.

Many benefits are linked to its ability to help regulate  blood sugar spikes and evade harmful bacteria. Unlike sugar.

The four most recognized benefits of xylitol include – having a low glycemic index, preventing other bacterial infections, improving oral health, and improve skin strength and condition.

  1. Has A Low Glycemic Index

Having a low glycemic index is what xylitol is most known for.

As a non-sugar sweetener, it doesn’t cause spikes in blood sugar. Also, it doesn’t cause spikes in insulin release (2).

This is especially important for people with diabetes or for those who are concerned about blood sugar spikes.

There are several sugar alternatives on the market, but xylitol is one of the only natural sugar alcohol options out there.

 

  1. Beneficial For Oral Health 

Xylitol has shown promising results in its ability to maintain proper oral health. 

And though it looks and taste like sugar, it cannot be metabolized by the bacteria of the mouth.

This sugar alternative cannot be processed by bacteria like sugar, it limits the production of plaque, which is beneficial as plaque is the root cause of several oral diseases.

Also, it reduces bacteria in the mouth as it limits their main food source, the pathogens will first stave and die (1).

 

  1. Helps Treat Ear And Yeast Infections

Similarly to the benefits of oral health, xylitol not being a food source for bacteria has made it an potentially effective treatment aid for bacterial infections.

Though it isn’t a direct treatment, xylitol has been shown to help reduce infections caused by bacteria. These include inner ear infections, yeast infections, etc.

It’s ability to lessen the effect of infections comes both from its ability to reduce plaque production – in ear infections, dental plaque builds up behind the eardrum and causes infections – and promoting bacterial starvation to reduce bacteria numbers (2).

 

  1. May Boost Collagen Production

One of the most surprising benefits of xylitol is its potential to boost collagen production.

Collagen is the most abundant protein in the body, but is found primarily in the skin and connective tissue (1).

Increased collagen production can improve skin strength and reduce the effects of aging.

Intake recommendations

There are currently no exact intake recommendations for xylitol, but studies have suggested a rough maximum intake per day.

These studies indicate that up to 30 tablespoons (400 grams) of xylitol can be consumed per day without negative side effects (1).

 

Potential side effects

Xylitol is tolerated well by the general population,.

However, some may experience digestive side effects when too much is consumed or consumed too quickly.

Digestive discomfort can occur two ways when consuming too much xylitol/sugar alcohols:

  1. Causes excess water to be pulled into the intestine
  2. Excess sugar alcohols are fermented by gut bacteria

Both excess water and fermentation causes bloating and diarrhea. Fermentation of xylitol also lead to gas (1).

As far as research has shown moderate, long-term intake of xylitol is safe (1).

Seek advice from a medical professional

It is always important to seek the advice of a trusted medical professional if you experience discomfort when using a new health product.

 

Author: Allison Lansman, RDN, LD

 

References

  1. https://www.healthline.com/nutrition/xylitol-101
  2. https://www.medicalnewstoday.com/articles/324155

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Vitamin A: 5 Benefits of Vitamin A, Sources, and Daily Requirements

Vitamin A: 5 Benefits of Vitamin A, Sources, and Daily Requirements

Vitamin A: 5 Benefits of Vitamin A, Sources, and Daily Requirements

 

Vitamin A is a vital micronutrient that keeps our bodies healthy.

Because it is not a nutrient the human body naturally produces, you must consume Vitamin A in your daily diet or by dietary supplements.

What is Vitamin A

Vitamin A isn’t actually a single vitamin, but instead is a group of fat-soluble compounds that can be stored in the body for later use.

These include retinol, retinal, and retinyl esters, which can be consumed in food or in dietary supplements (1).

Two forms of vitamin A is found in food – preformed vitamin A (retinol and retinyl esters) and provitamin A carotenoids (1). Preformed vitamin A is found in meat and animal by-products – like liver, dairy, and fish – while provitamin A carotenoids are found in plant foods – fruits, vegetables, and oils (1).

This micronutrient plays an important role in several vital body functions, which is why it needs to be consumed daily. These include supporting a healthy immune system, functioning as an antioxidant, keeping eyes healthy, strong hair skin and nails, and promoting fertility and fetal development.

5 Benefits of Vitamin A

  1. Healthy immune system support

Vitamin A boosts the immune system by stimulating immune response to illnesses and infections.

It is also involved in producing important immune cells (i.e., B-cells and T-cells) that help guide against disease.

  1. Functions as an antioxidant

Provitamin A carotenoids (from plant sources) have potent antioxidant properties (1).

These compounds fight free radicals that cause harmful oxidative stress on the body. They may prevent to some chronic disease and cognitive decline associated with oxidative stress (1).

  1. Keeps eyes healthy 

Vitamin A is essential for eye health.

In fetus, infant, and child health, vitamin A helps develop the eye tissue (macular tissue) (2).

As you age, vitamin A also helps keep eyes healthy and prevent disease like cataracts and blindness (2).

  1. Strong hair, skin, and nails

Vitamin A is most commonly associated with its effect on the skin – smoothing wrinkles and signs of aging – it also aids the hair and nails.

Vitamin A stimulates the production of sebum, which is a substance that prevents breakage (3).

It also strengthens and stimulates growth in thin, brittle nails.

  1. Promotes fertility and healthy fetal development

For both male and female reproduction, vitamin A is essential. It plays a role in both sperm and egg development (1).

It is also vital for placental health as well as healthy fetal tissue and cell development (1).

What is the daily requirement of Vitamin A

The recommended daily allowance (RDA) of vitamin A is 900 mcg per day for men and 700 mcg for women (1).

However, the tolerable upper limit (UL) of vitamin A is 3,000 mcg per day. It’s essential to stay under this limit, to avoid toxic levels within the body (1).

Vitamin A Deficiency And Toxicity

Vitamin A is an important vitamin for many functions of the body, but like any micronutrient, there are always risks of deficiency.

Symptoms of vitamin A deficiency include (2):

  • Dry skin
  • Acne breakouts
  • Irritated eyes
  • Poor wound healing
  • Infertility and difficulty conceiving
  • Impaired fetal growth
  • Night blindness

Opposite of deficiency, there is also the possibility of toxicity and chronic toxicity with vitamin A – also known as hypervitaminosis A.

Because it is a fat-soluble vitamin, all vitamin A derivatives – retinol, retinal, and retinyl esters – are stored in the body. If too much is consumed, it can cause potentially harmful side effects.

Interestingly, several symptoms of toxicity are similar or the same as those of vitamin A deficiency.

Symptoms may include (1):

  • Nausea and vomiting
  • Vision problems
  • Joint and bone pain
  • Sensitivity to sunlight
  • Hair loss
  • Dry and itchy skin
  • Delayed growth
  • Confusion
  • Jaundice

It is important to not that both deficiency and toxicity are rare, but understanding that the risks of each is important.

What are the best sources of Vitamin A?

Because Vitamin A is a vital nutrient, it’s important to meet the suggested intake recommendations every day via diet or dietary supplement.

As mentioned, two different forms of vitamin A is found in different food sources. Preformed vitamin A is found in meat and animal by-products – like liver, dairy, and fish – while provitamin A carotenoids are found in plant foods – fruits, vegetables, and oils (1).

Consult with a healthcare professional to discuss if you are consuming an adequate amount of vitamin A through your daily diet or are at risk for deficiency.

If you are having difficulties meeting your vitamin A daily intake requirements through your diet, supplements are also recommended.

Vitamin A can be found in most multivitamins, but is also available alone as a dietary supplement or in combination with other nutrients.

Always insure you are using reputable companies to source your vitamin A supplements and are not consuming over the daily UL, to avoid toxicity.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/vitamin-a
  2. https://www.healthline.com/nutrition/vitamin-a-deficiency-symptoms
  3. https://www.medicalnewstoday.com/articles/318403#7

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Aloe Vera: A Succulent With Medicinal Properties

Aloe Vera A succulent with medicinal properties
Aloe Vera A succulent with medicinal properties

Aloe Vera: A Succulent With Beneficial Properties

 

Aloe Vera is a popular gel-like substance derived from the Aloe Vera plant.

The gel is included as an ingredient in many natural supplements. This is because aloe contains many beneficial vitamins.

It provides a group of health benefits.

Aloe Vera most well-known for its proven benefits to several conditions of the skin, hair, and nails. Also, its shown benefits to wound healing and oral and digestive health.

What Is Aloe Vera And How Can It Benefit Your Health?

Aloe Vera is a long-standing remedy that has been used for thousands of years to treat various health conditions and promote overall health.

Aloe plants are a type of flowering succulent. It is native to many areas across the world, but is most commonly found in Africa, Madagascar, and the Arabian Peninsula.

From the aloe plant, the gel inside the aloe leaves is used to create medicinal gels, creams, salves, ointment, and more (1). There are also aloe juices and liquids that are safe for consumption

Traditionally, the aloe plant has been used to health wounds, treat and sooth burns, maintain the skin, and ease stomach issues (1).

It is also a potent antibacterial at high concentrations with anti-microbial properties. Aloe Vera inhibits the activity of and reduces growth of harmful bacteria. Especially bacteria in wounds and the mouth.

Aloe Vera is most known for its anti-inflammatory and immune-boosting effects from a combination of anti-inflammatory enzymes, fatty acids, antioxidants, and hormones it contains (1).

Micronutrients and Beneficial Compounds in Aloe Vera

Aloe Vera contains lots of different compounds that provide many benefits.

These include:

VitaminsAloe Vera contains a variety of essential vitamins. These vitamins are required by our body to perform daily activities. Each vitamin serves a different process, but the vitamins that you will find in Aloe Vera include: vitamin A, C, E, B-12, and B-9.

Antioxidants – Some vitamins found in Aloe Vera function as antioxidants; including vitamins A, C, and E. Antioxidants help with reducing oxidative stress, inflammation, and damage to tissues.

EnzymesAloe Vera contains 8 different enzymes, but the most known is A. vera enzymes (2). A. vera helps reduce inflammation, typically of the skin.

Fatty acids – There are a few plant steroids that provide anti-inflammatory action and anti-septic properties (2).

Salicylic acid – This acid occurs naturally in Aloe Vera and is a common additive to skincare products. It enhances skin moisture and provides exfoliation.

Hormones – The hormones in Aloe Vera (auxins and gibberellins) help heal wounds and prevents inflammation (2).

4 Benefits of Aloe Vera

Aloe Vera provides several health benefits.

Including – healing burns and wounds, improving oral health, boosting digestive health, and may help with acne.

  1. Heals Burns and Wounds

Healing both burns and wounds is a well-known property of Aloe Vera.

The components of aloe gel – antioxidants, anti-inflammatory enzymes, moisturizing acids, and anti-septic fats – help skin abrasions heal correctly and at a quicker pace. 

  1. Beneficial for Oral Health 

Aloe Vera has recently been used as an alternative, natural mouthwash.

When used for oral health purposes, Aloe Vera inhibits the activity harmful bacteria of the mouth through its anti-sceptic and anti-microbial properties.

In clinical research, this has shown to directly inhibit the two most harmful strains of bacteria in the mouth (Streptococcus mutans and Streptococcus sobrinus). 

  1. Improve Digestive Health

Aloe Vera may benefit the digestive tract.

When aloe juice is ingested, the anti-inflammatory and decreases irritation of the stomach and intestinal.

It’s also shown the ability to sooth certain digestive tract disorders (1).

  1. May Help with Acne

One of the most recognizable uses of Aloe Vera is its ability to help clear acne and improve the overall condition of the skin.

Aloe Vera is common ingredient in cleaners, toners, creams, and serums used to reduce acne and redness (1).

The antioxidants, enzymes, fatty acids, salicylic acid, and hormones naturally found in aloe gel make it a great skin remedy. It reduces stress and damage to tissues, reduces inflammation, provides moisture, and inhibits pathogenic action (2).

Dosage and Potential Side Effects

There are currently no exact intake or usage recommendations for Aloe Vera, but all forms are generally well tolerated.

Those who should be cautious when using Aloe Vera are women who are pregnant or breastfeeding, children under the age of 12, and those with certain diseases or already consuming specific prescription drugs (1).

Potential side effects of consuming or using too much Aloe Vera can include (1):

  • Low potassium
  • Muscle weakness
  • Diarrhea
  • Nausea and/or stomach cramps
  • Electrolyte imbalances

This far, research has shown that moderate, long-term use of Aloe Vera is safe.

Seek advice from a medical professional

It is always important to seek the advice of a trusted medical professional if you experience discomfort when using a new health product.

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/health/how-to-use-aloe-vera-plant
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/
  3. https://www.healthline.com/health/beauty-skin-care/aloe-vera-for-face#benefits
  4. https://www.healthline.com/health/7-amazing-uses-aloe-vera

 

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Phospholipids: An Essential Lipid That Keeps Your Body and Brain Healthy

Phospholipids: An Essential Lipid That Keeps Your Body and Brain Healthy
Phospholipids: An Essential Lipid That Keeps Your Body and Brain Healthy

Phospholipids: An Essential Lipid That Keeps Your Body and Brain Healthy

 

Like any other type of nutrient, lipids – better known as fats – come in many different shapes and forms.

Lipids are macronutrients – nutrients that are essential in large amounts every day to keep the body running at top condition.

They are part of the top three macronutrients needed by the body. Needing to be consumed daily through diet or supplements.

All three include (with AMDR % daily calorie ranges):

  • Lipids (20 – 35%)
  • Protein (10 – 35%)
  • Carbohydrates (45 – 65%)

Lipids are an essential nutrient for your body to function on a daily basis. They are involved in: providing the body with energy, make up a large portion of the structure in our cells, and help with hormone production.

However, there is still a lot of confusion about if lipid are good or bad.

So, what are they?

The answer – It depends.

Lipids – Good or Bad?

As stated above, lipids can be either good or bad. It just depends on what you choose.

Lipids – fats –  come in many forms, but can be split into three simple categories:

  • Trans fats
  • Saturated fats
  • Unsaturated fats

The Bad Fats:

Bad fats include: Trans fats and Saturated fats.

Both these types of fats can cause harmful effects to the body when consumed in large amounts.

They are both linked to increased cholesterol levels and increased risk of disease (1).

They are typically found in processed foods, meats, and animal by-products.

The Good Fats:

Good fats include: Unsaturated fats.

Unlike the ‘bad’ fats, good fats can be beneficial to the body and may reduce the risk of disease

Unsaturated fats can be either monounsaturated – found in olive oil and nuts – or polyunsaturated (known as Omega-3s)– found in fish and shell-fish (1).

Types of Lipids Important in the Body

Once you consume good fats in the diet, they are broken down to lipids that the body can actually use. And, are essential for our body to function correctly.

Lipid forms important for the body include:

  • Triglycerides – Excess fat in the diet is turned into triglycerides. They are stored in fat cells in the body and are released slowly for energy between meals (2).
  • Sterols – Sterols play a large part of ‘regulation’ in the body. They are used in the production of hormones that help in body signaling and growth. They also help make up the structure of cell membranes (3).
  • Phospholipids – Like sterols, phospholipids are an important component in the structure of cell membranes. They also play a part in the cell’s chemical and electrical signaling (4).

What are Phospholipids

Phospholipids are important types of lipids broken down from dietary fat in the body.

As already stated, they are important for the structure of our body cells. They also play a key part in cell communication with the body and nervous system (4).

There are over 10 different types of phospholipids in the body and all play a part in build the outermost layer of out cell – the lipid bilayer of the cell membrane, which helps cells travel through the body.

But 4 phospholipids are most common are have additional traits (4) –

  • PC (phosphatidylcholine) – The most common phospholipid in the body and plays an important role in brain function
  • PE (phosphatidylethanolamine) – Aids DNA proteins in folding and functioning properly
  • PS (phosphatidylserine) – Assist in blood clotting
  • SM (sphingomyelin) – Help transport protein building blocks throughout the body

 

Phosphatidylcholine – A Phospholipid With Many Benefits

As the most common phospholipid in the body, PC (phosphatidylcholine) has shown to provide many potential benefits to the body.

Including:

  1. Brain Function

PC is an important part of acetylcholine – an essential chemical for messaging in the brain.

Research has shown PC helps keep memory sharp and can prevent the development of certain memory related diseases (5).

  1. Liver Health

This phospholipid may also keep the liver healthy.

Studies have shown PC assisting in the prevention and recovery when affected by high, saturated and trans-fat diets, known as a non-alcoholic fatty liver (5).

  1. Medication Side Effects

Several prescription medications and anti-inflammatories may disrupt phospholipids that protect the cells of the stomach and intestines. Leading to possible damage.

PC may be able to help damage by reinforcing the phospholipid bilayer of gastrointestinal tract cells (5).

How To Get Enough Lipids (and Phospholipids ) Into Your Daily Diet?

To get enough lipids – that form phospholipids and PC – into your diet, you need to make sure you’re consuming them from the right sources.

Foods you should focus on are those that contain ‘good,’ unsaturated fats. Including (1):

  • Olive oil
  • Nuts and seeds
  • Avocados
  • Fatty fish (i.e., salmon or sardines)

You can also consume high-quality supplements from reputable retailers. Including:

  • Lipid supplements
  • Fish or krill oil
  • PC supplement

Always seek the advice of a trusted medical professional when deciding to take a new supplement or if you experience discomfort when using a new health product.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.medicalnewstoday.com/articles/141442
  2. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698314/
  4. https://sciencing.com/lipids-facts-and-functions-13714439.html
  5. https://www.healthline.com/health/food-nutrition/phosphatidylcholine

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Herbal Iron: A Natural Plant-Based Supplement To Meet Your Daily Iron Needs

Herbal Iron: A Natural Plant-Based Supplement To Meet Your Daily Iron Needs

 

Buried Treasure™ Herbal Iron is a natural, comprehensive liquid multivitamin to help protect the body against stress and reducing fatigue and tiredness.

Herbal Iron is chalk-full of iron-rich plants and superfoods – including baobab, chamomile, fennel, nopal, organic spinach, rose hips – which can provide your body with the mineral it needs to function properly every day.

Iron Benefits And Daily Requirements

Iron is an important mineral, essential for good health.

It is important for red blood cells and is responsible for carrying oxygen throughout the body.

There are two forms of Iron – heme iron and non-heme iron. The type of iron depends on the food source (1).

Heme iron sources are from meat and include shellfish, fish, poultry, red meat, and liver and organ meats. Plant-based sources of iron are non-heme foods, like spinach, legumes, pepitas (pumpkin seeds), quinoa, broccoli, tofu, and dark chocolate (2).

The Daily Value (DV) of Iron is 18mg for both men and women (2).

Not consuming adequate iron can lead to iron deficiency, also known as ‘anemia.’ There are many reasons for developing anemia, but most can be addressed with an increased intake of iron-rich foods or a daily iron supplement.

The Natural Ingredients In Herbal Iron

Herbal Iron contains several natural ingredients to protect the body against stress and fatigue – baobab, chamomile, fennel, nopal, organic spinach, rose hips.

  1. Iron

As stated above, is an essential mineral for body functions. In supplements, iron usually comes in the form of ferrous fumarate (2).

This iron supplement is beneficial because it can increase red blood cell quality. It also improves the blood cell’s ability to deliver oxygen throughout the body.

  1. Vitamins B & C

Both B and C vitamins help the body absorb iron; primarily, non-heme, plant-based sources of iron.

B vitamins (the B-complex) – A group of eight, water-soluble vitamins that play important roles in several body processes, but are not stored by the body. They are found in several different foods, including meat, grains, legumes, fruits, and vegetables.

Some functions these vitamins provide to the body include antioxidant power, converting food to energy in the digestive process, cell growth and DNA repair, hormone production, and neurological production (3).

Vitamin C – Is also known as ascorbic acid and is an essential water-soluble vitamin found in an abundant number of vegetables and fruits, primarily citrus fruits (4).

Vitamin C plays an important role in several vital body processes and is well-known for its support of a healthy immune system, stabilizing mood, keeping bones strong, helps with iron absorption, aids in healing, promotes healthy aging, and acting as an antioxidant to fight oxidative stress.

  1. Baobab

Baobab is a tree native to Africa (also Australia and Madagascar) that produces large fruit (5). The pulp, leave, and seeds of the fruit are consumed both for their citrus flavor and its history as an ancient medicinal remedy.

The baobab fruit is nutrient-rich – containing vitamin C, potassium, and iron. It also provides the benefits of antioxidant power and promoting immune and digestive function.

  1. Chamomile

Chamomile is a member of the ‘daisy’ family and is well-known for its many health benefits that go back thousands of years. This flower is edible and can be consumed in many forms, but is most commonly ingested as part of an herbal tea mixture.

Chamomile is recognized for its ability to decrease issues such as anxiety. It helps stabilize the mood and promote relaxation (6).

  1. Fennel

Fennel is a flavorful herb with several health benefits.

The bulb and seeds of the fennel plant can be consumed to provide a variety of antioxidant, anti-inflammatory, and antibacterial effects (7).

Fennel contains an ample amount of non-heme iron along with other micronutrients that boost iron absorption, like vitamin C.

  1. Nopal

Nopal cactus – also known as prickly pear cactus – is native to Mexico and Southwestern regions of the United States (8). The flat pads of the cactus plant are consumed as an everyday side dish, but also used for several medicinal purposes. Including having antioxidant and antiviral properties.

Much like fennel, nopal also contains both non-heme iron and vitamin C, which improves iron absorption.

  1. Organic Spinach

Spinach is a leafy green vegetable that is loaded with nutrients. It has been associated with its ability to reduce oxidative stress and inflammation, maintain eye health, and improve red blood cell quality (9).

It is also a rich source of iron and increased intake can help balance an iron deficiency. This can increase red blood cell quality and the delivery of oxygen.

  1. Rose Hips

Rose hips – also called the ‘fruit of the rose’ – are part of the rose flower’s anatomy. It is the red-orange colored, seed-filled bulb located underneath the rose’s elegant petals (10).

These bulbs are nutrient-rich and known for their disease-fighting properties, and also their ability to boost skin and eye health. Rose hips contain high amounts of vitamin C, which boosts iron absorption in the body.

Can Herbal Iron help with your daily stress?

As shown above, the main ingredients in Herbal Iron have been shown to have a positive effect on maintaining iron levels in the body and reducing fatigue.

If you are having difficulties maintaining an adequate level of iron on a daily basis, this supplement may provide you a natural aid to add to your routine. Herbal Iron may be the perfect boost you need to keep you up and active all day long.

Seek advice from a medical professional

It is always important to seek the advice of a trusted medical professional if you are taking a new supplement. Especially if you are already taking medications that may have adverse interactions with any ingredients in this supplement.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/increase-iron-absorption
  2. https://www.healthline.com/nutrition/healthy-iron-rich-foods
  3. https://www.healthline.com/nutrition/vitamin-b-complex
  4. https://www.healthline.com/nutrition/vitamin-c-benefits
  5. https://www.healthline.com/nutrition/baobab
  6. https://www.healthline.com/health/anxiety/tea-for-anxiety
  7. https://www.healthline.com/nutrition/fennel-and-fennel-seed-benefits
  8. https://www.healthline.com/health/nopal
  9. https://www.healthline.com/nutrition/foods/spinach
  10. https://www.healthline.com/nutrition/rose-hips

Buried Treasure Herbal Iron Supplement

  • All Natural plant based Iron Supplement that is non constipating for women and men.
  • Provides the best non-animal sourced iron paired with nutrient rich foods, soothing herbs and antioxidants.
  • Buried Treasure Herbal Iron can be easily absorbed by your body. 

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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Fulvic Minerals: What Are They And What Benefits Do They Provide?

Fulvic Minerals: What Are They And What Benefits Do They Provide?
Fulvic Minerals: What Are They And What Benefits Do They Provide?

Fulvic Minerals: What Are They And What Benefits Do They Provide?

 

Fulvic minerals are naturally derived elements that comes from decomposed organic matter.

These minerals contain Fulvic and humic acids that provide benefits to health and the body including boosting the immune system, decreasing inflammation, improving brain function, reducing fatigue, and aiding iron absorption.

Because of these benefits, a fulvic mineral supplement may be beneficial to add to your daily diet.

 

Where Do Fulvic Minerals Come From?

Fulvic minerals are natural, nontoxic, water-soluble elements found in decomposed organic matter.

This organic substance is developed slowly over time and normally formed from prehistoric plants that have taken centuries to fully decompose (1).

These substances come in several different types and go by many names, but the most common are shilajit – a sticky organic substance found in rocks in the Himalayas – and humic shale – a similar organic substance to shilajit, but mined in mountainous regions in the US (like Utah) (1).

Substances like shilajit and humic shale have been used as an alternative remedy for thousands of years, including ayurvedic medicine – the oldest form of medicine in history. They were considered a coveted remedy due to their high content of Fulvic minerals.

Fulvic minerals are harvested from their orginal sources, substances like shilajit and humic shale.

Fulvic minerals are also called ‘Fulvic acids.’

 

What is Fulvic Acids?

Fulvic acids are a humic substance (2).

As stated above, Fulvic acids are fulvic minerals, and are harvested from organic, naturally occurring compounds. These compounds are common in soil, compost, humus, humic shale, and shilajit. Humic shale and shilajit containing the highest amount, around 15-20% Fulvic acid (2).

Fulvic acids have been used for thousands of years as a medicinal remedy for digestive ailments, nervous disorders, and even altitude sickness (2).

When processed into a supplement, fulvic acids are usually combined with other minerals (usually magnesium) and amino acids (2).

 

5 Benefits Of Fulvic Minerals In The Body

As stated above, Fulvic acid and minerals have shown potential to be a very beneficial aid when added to your daily diet.

It provides five main benefits to your health – boosting the immune system, decreasing inflammation, improving brain function, reducing fatigue, and aiding iron absorption.

 

  1. Boost the immune system

Fulvic acid has been shown to improve disease resistance by boosting immune defenses against viruses, bacteria, pathogens, and toxins (2).

It also strengthens antioxidant activity, helping protect against free radicals and oxidative stress that can lead to cellular damage and inflammation (2).

It also acts as an anti-inflammatory, antiallergen, promotes white blood cell action, and minimizes the release of inflammatory hormones (3).

 

  1. Decrease inflammation

Though inflammation is a natural body function for healing, there are times inflammation can become uncontrollable. Chronic inflammation increases stress and can lead to many unwanted diseases.

Because Fulvic minerals boost the immune system and the power of antioxidants in the body, reducing harmful inflammation to assist in disease prevention.

The acids promote an anti-inflammatory response to illness, delaying the release of inflammatory hormones (3).

 

  1. Improve brain function

Promoting brain function may be one of the benefits of Fulvic minerals (2).

It also promotes neurological brain function and  internal messaging to send sensory, motor, and cognitive messages.

Fulvic acids also improve ‘cognitive capacity,’ aka: memory; especially in older age (1, 2).

 

  1. Reduce fatigue

Along with improving brain function, Fulvic acid can also decrease tiredness associated with mild to extreme fatigue.

Severe bouts of fatigue have been linked to errors in mitochondrial function, reducing their ability to produce energy used by the body (1). With less energy to use, the body becomes worn-out and unable to perform day-to-day activities.

Fulvic acid intervenes at the mitochondrial to improve energy production and reduce fatigue (1).

 

  1. Aiding iron absorption

Iron deficiency occurs when too little iron is absorbed into the body. This can occur either genetically or with a reduced iron intake in the daily diet.

An iron deficiency can lead to anemia of the blood cells, as iron is an important component to carry oxygen throughout the body.

Fulvic acid may gradually assist in increasing iron levels in the body (1).

 

Dosage and possible side effects of Fulvic Minerals

Though Fulvic mineral supplements are considered generally safe to consume, but there is currently no specific, research-backed recommendations in terms of a specific dosage (2).

However, best practices from most medical professionals recommend an average maximum dose of 15 mL (0.5 oz) per day (2).

Consuming over this recommended threshold, like with any supplement, might possibility cause a variety of risks and/or side effects. Though, none specifically have been found.

It is recommended that those with an autoimmune disease and pregnant and breast-feeding women take extra precautions with Fulvic mineral supplements (4).

It’s important to seek advice from a medical professional if you experience any unusual side effects when adding a new Fulvic mineral supplement to your daily routine.

Could adding a Fulvic multimineral to your daily diet benefit your health?

As stated above, Fulvic acid can provide many benefits for the body when added to the daily diet.

If you are looking for a boost immune system and brain function, adding a supplement of Fulvic acid to your daily routine may help.

It is important to choose a Fulvic acid supplement from a reputable brand to ensure the supplement you are getting is high-quality and without harmful substances.

As always, seek the advice of a trusted medical professional when considering taking a new supplement, especially if you are experiencing side effects.

Author: Allison Lansman, RDN, LD

References

 

  1. https://www.healthline.com/health/shilajit
  2. https://www.healthline.com/nutrition/fulvic-acid
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6151376/
  4. https://www.webmd.com/vitamins/ai/ingredientmono-1320/fulvic-acid

 

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Colloidal Minerals 70 Plus Plant Derived Liquid Minerals – Unflavored

900 mg of colloidal minerals per serving, electrolytes and minerals.

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Buried Treasure Pure Colloidal Fulvic Minerals

Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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The Benefits of Adding Chlorophyll To Your Daily Diet

The Benefits of Adding Chlorophyll To Your Daily Diet
The Benefits of Adding Chlorophyll To Your Daily Diet

The Benefits of Adding Chlorophyll To Your Daily Diet

 

Chlorophyll is a natural pigment found in plants that may provide some very surprising health benefits.

This color compound contains a variety of vitamins, minerals, and antioxidants that are essential for many body functions.

They can also boost and improve the function of several bodily systems as well – including the detoxification system, immune system, and circulatory system, to name a few.

These benefits have spurred chlorophyll to become a popular supplement, both by consuming a higher variety of chlorophyll-containing foods or liquid chlorophyll supplements.

What is Chlorophyll?

Chlorophyll is a natural pigment that provides the green color in plants.

It is also responsible for absorbing the energy from sunlight and converting it into food for the plant.

Chlorophyll has shown many benefits to the body already, with many more being researched.

Even though chlorophyll is present in all plants, it is found in the highest amounts in green fruits and vegetables. Most common, but not always, dark, leafy green vegetables.

A few foods with the highest concentrations of chlorophyll are (1):

  • Wheatgrass
  • Green beans
  • Spinach
  • Parsley
  • Arugula
  • Broccoli
  • Peas
  • Leeks
  • Asparagus
  • Matcha green tea
  • Mulberry

Also, chlorophyll is becoming increasingly popular in supplement form, either as a powder, juice, capsule, or liquid chlorophyll supplement. These supplements can be purchased at most health food stores, natural food shops, drug stores, and online supplement retailers.

Many health professionals recommend consuming chlorophyll supplements over food sources, because they contain chlorophyllin.

Chlorophyllin is still a natural compound, but is a water-soluble derivative of chlorophyll that is better absorbed by the body (2).

 

Essential vitamins and minerals in Chlorophyll

Chlorophyll and chlorophyll supplements contain a variety of essential vitamins and minerals that provide its many benefits in the body.

Essential vitamins in chlorophyll (3):

 

  • A – Is a fat-soluble vitamin and carotenoid that keeps tissues and skin healthy.
  • C – Is an antioxidant that protects against free radicals and oxidative stress. It also reduces inflammation.
  • K – Benefits the circulatory system and red blood cells.
  • E – Is also an antioxidant with oxidative stress and inflammation reduction power.

 

Essential minerals in chlorophyll (3):

  • Calcium – Supports the circulatory system.
  • Magnesium – Works with calcium to support the circulatory system. Only found in plant-based sources of chlorophyll.
  • Iron – Benefits red blood cells and increases their ability to carry oxygen.
  • Potassium – Balances fluid in the body and maintains the circulatory system.
  • Copper – Found in chlorophyllin and plays an important role in the immune system. Only in chlorophyll supplements (in place of magnesium).

 

4 benefits of Chlorophyll in the body

As stated above, chlorophyll has shown potential to be a very beneficial aid when added to your daily diet.

With its plethora of powerful vitamins and minerals, adding chlorophyll may be a great option for you to boost your health outcomes, primarily through its four main benefits –

Detoxification and immune system support, improving skin healing, boosting blood quality, and natural deodorizing.

  1. Aids detoxification and boost the immune system

The liver is the primary location of detoxification in the body.

 

The liver’s main function is to remove toxins and waste from the body via the blood. This is a natural process called detoxification (2).

Supplement with chlorophyll has shown positive results in supporting the liver and its functions, making the detoxification process more effective (2).

Also, it has been shown to support liver function health, which is essential for a healthy immune system.

The liver is responsible for regulating the immune system, fighting pathogens and toxicants, and preventing illnesses.

 

  1. Improved tissue and wound healing

Chlorophyllin has been shown to support healthy inflammation response and harmful bacterial growth associated with tissue wounds to promote proper healing (1). I

It’s also shown effectiveness at reducing irritation associated with wounds.

Additionally, chlorophyll has shown potential for its ability to treat/reduce acne and large pores, support healthy inflammatory  response and antibacterial properties (4).

 

  1. Boosting blood quality and RBC health

Chlorophyll has scientifically been called a “blood builder,” which means it has the potential to increase the red blood cell count in blood and also improve their quality (2).

Chemically, chlorophyll is a similar structure to hemoglobin (an essential protein component of red blood cells that carries oxygen throughout the body), allowing them to improve red blood cell’s ability to carry oxygen (4).

 

  1. May function as a natural deodorizer

Since the 1940’s, chlorophyllin has been used to neutralize odors (1).

Usually, these odors may associated with irregular body functions that may cause the body to emit unpleasant smells (ex: trimethylaminuria, a condition that causes fishy odors) (1).

However, it’s important to note that more research needs to be done to prove chlorophyll supplements are as effective at deodorizing as marketing claims suggest when it comes to bad breath.

 

Dosage and possible side effects of Chlorophyll

There is currently no specific, research-backed recommendations for chlorophyll dosage. However, best practices from most medical professionals recommend an average maximum dose of 100 – 300 mg three times per day (4).

Consuming over this recommended threshold, like with any supplement, can lead to a variety of risks and side effects.

The side effects of a chlorophyll supplement are normally digestive discomfort issues and may include any of the following (2):

 

  • Nausea
  • Vomiting
  • Diarrhea
  • Discolored (yellow, green, or black) stools
  • Stomach cramps

Skin irritation is also a possible side effect of too much chlorophyll (4).

It’s important to seek advice from a medical professional if you experience any of these side effects when adding a new supplement to your daily routine.

 

Could adding chlorophyll to your daily diet benefit your health?

As stated above, chlorophyll can provide many benefits for the body when added to the daily diet.

If you are looking for a boost to your detoxification, immune, or circulatory systems, an increased intake of chlorophyll might be the right move for you – either through consuming more dark green vegetables or adding a liquid chlorophyll supplement to your daily routine.

As always, seek the advice of a trusted medical professional when considering taking a new supplement, especially if you are experiencing side effects.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/health/liquid-chlorophyll-benefits-risks
  2. https://www.verywellfit.com/health-benefits-liquid-chlorophyll-4686266
  3. https://www.health.harvard.edu/staying-healthy/listing_of_vitamins
  4. https://www.medicalnewstoday.com/articles/322361

 

Buried Treasure Liquid Chlorophyll Mint natural detox

Liquid Chlorophyll All Natural 100 mg Chlorophyll Energy Boost, Immune Support & Detox

  • All natural ingredients.   High quality chlorophyll from Mulberry leaves
  • Great source of Vitamins A, C, K and E.
  • Free from common allergens
  • 16 oz bottle.   100 mg per 1 (one) ounce serving.

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

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The Benefits Of The Ingredients In Prenatal Plus DHA Daily Multi Multivitamin

The Benefits Of The Ingredients In Prenatal Plus DHA Daily Multi Liquid Multivitamin

Buried Treasure™ Prenatal Plus DHA Daily Multi is a complete high-potency liquid supplement with added DHA that provides many benefits for mothers-to-be.

This supplement contains natural ingredients that are beneficial for mom and baby, including DHA Omega-3s, bioflavonoids and B complex vitamins.

Regardless of stage – if you are trying to conceive, are currently pregnant or are breastfeeding –  Prenatal Plus DHA Daily Multi may be the perfect multivitamin to help you maintain proper health for yourself and your baby.

Proper nutrition is essential before, during, and after pregnancy

A woman’s health is essential for the good health of her baby before, during, and after pregnancy (1).

It’s important to maintain an optimal maternal nutrition. Having a proper diet during pregnancy will ensure you have enough vitamins and minerals for the fetus and baby’s development. This includes, but not limited to (2):

  • Vitamin D
  • Folic acid
  • Iron
  • Vitamin C
  • Calcium

This is also why its highly suggested for mothers to consume prenatal supplements, even before conception.

The beneficial 6 groups of ingredients in Prenatal Plus DHA Daily Multi

Prenatal Plus DHA Daily Multi contains 6 groups of ingredients required for optimal prenatal health.

This includes naturally derived DHA, Bioflavonoids, Natural herbs, B Complex Vitamins, and other essential prenatal vitamins and minerals.

  1. DHA Omega-3s

DHA – docosahexaenoic acid – is the most complex form of unsaturated omega-3 fatty acids and found in animal products, fish oil, and algae.

During pregnancy, DHA is involved in the development cycle from fetal growth through childhood. DHA is responsible for brain and eye growth, primarily in retinal development. It also reduces the risk of pre-term birth for expecting mothers (3).

  1. Bioflavonoids

Bioflavonoids are naturally occurring antioxidants and protects cells against oxidative stress and damage to keep cells healthy (4).

Bioflavonoids also enhance the action of vitamin C, reduces chronic inflammation, and supports blood circulation and delivering valuable nutrition to the fetus.

  1. Natural Herbs

Ginger Root

 Ginger is beneficial for mother during pregnancy because of its effect on the digestive system. It can reduce the symptoms of morning sickness and uterine cramps (5). 

Red Raspberry Leaf

Raspberry leaf is also important in reducing cramps, but also has been shown to help in shortening labor and reducing childbirth complications (6).

  1. B Complex Vitamins

Prenatal Complete contains many important B vitamins – B 1, 2, 3, 5, 6, 12 – but vitamins B7 and B9 are some of the most important.

Biotin (B7)

Biotin is a member of the vitamin B family that promotes healthy cell growth and metabolism of protein-building amino acids (7). Amplified cell growth and protein-building is especially important during fetal development as all bodily systems are forming.

Folic Acid / Folate (B9)

Vitamin B9 comes in two forms – folic acid or folate.

Folate is the naturally occurring form of vitamin B9 and is most commonly found in leafy vegetables like kale and cabbage.

Folic acid is the synthetic form of the vitamin. Folic acid is actually more preferred over folate because it is more easily activated and absorbed in the digestive system (16).

Vitamin B9 is one of the most important micronutrients and needed throughout the lifecycle, but is essential during pregnancy and childhood. This vitamin is important for producing DNA and building new cells and is required for normal growth (7).

When deficiency occurs, harmful defects can occur in fetuses, including neutral tube defects and improper brain development. Research also suggests it may also help prevent deformations like cleft lip and cleft palate.

  1. Other Essential Vitamins

 

Vitamin C

Vitamin C is an water-soluble vitamin and antioxidant also known as ascorbic acid found in an abundant number of vegetables and fruits. It plays an important role in several functions in the body, like supporting a healthy immune system and iron absorption, which is especially important during fetal development (9).

 

Vitamin E

Vitamin E is an antioxidant that protects cells against free radicals and oxidative stress. It has the ability to fix and prevent damage. It works in partnership with vitamin C to protect mom and baby from stress, and can improve blood circulation to the placenta (10).

Supplemental can vitamin E (accessed through breast milk) also help pre-term infants by preventing disease and supporting lung function.

 

Vitamin A

Vitamin A – also known as retinol – is an antioxidant and carotenoid that provides many of the same benefits as vitamin E. Vitamin A is responsible for fetal growth and the development of both the visual and immune systems (11).

Vitamin A deficiency is the leading cause for visual impairment in infants and young with, but can also has a connection with the occurrence of measles and diarrhea (11).

 

Vitamin D

Vitamin D is a fat-soluble vitamin linked to several important functions of the body and comes in two forms – D2 and D3. Vitamin D is found in a variety of natural food sources, including plants and animal products (12).

During fetal growth, vitamin D aids in the development of a healthy immune system and strong bones. It also helps with the growth of a health brain both during and after birth.

 

Vitamin K

Vitamin K is essential for blood clotting and preventing excessive bleeding (12).

This vitamin is one babies don’t get enough of from their mothers during pregnancy or after birth from breast milk. This makes it essential for supplementation.

 

  1. Essential Prenatal Minerals

Prenatal Plus DHA Daily Multi contains many important minerals – magnesium, copper, manganese, potassium, etc – but iron, zinc, and calcium are some of the most important.

Iron

Iron benefits red blood cells and increases their ability to carry oxygen. During pregnancy, supplemented iron helps the body make more blood for the baby. Extra iron also helps prevent anemia in the mother.

 

Calcium

Calcium is essential for building the brain and developing cognitive capacity and memory during gestation and after birth through breastmilk (13).

 

Zinc

Zinc has been shown as an important for fetal development. This nutrient has been shown to be especially beneficial for low birth weight babies to improve rate of growth (14). Also, mothers deficient in zinc tend to give birth to low weight babies.

Is Prenatal Plus DHA Daily Multi right for you?

As shown above, the key ingredients in Buried Treasure™ Prenatal Plus DHA Daily Multi are essential for mothers-to-be, regardless of if you are trying to conceive, are currently pregnant, or are breastfeeding.

As always, if you have any questions or concerns about adding a new supplement in your daily routine, seek advice from a medical professional.

 

Author: Allison Lansman, RDN, LD

References

 

  1. https://www.healthline.com/health/pregnancy/healthy-pregnancy
  2. https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/
  3. https://www.healthline.com/nutrition/dha-benefits
  4. https://www.healthline.com/health/bioflavonoids
  5. https://www.healthline.com/nutrition/ginger-tea-pregnancy#benefits
  6. https://www.healthline.com/nutrition/red-raspberry-leaf-tea
  7. https://www.healthline.com/nutrition/vitamins-for-nails
  8. https://www.healthline.com/health/pregnancy/folic-acid#TOC_TITLE_HDR_1
  9. https://www.healthline.com/nutrition/vitamin-c-benefits#section5
  10. https://www.who.int/elena/titles/vitaminsec-pregnancy/en/
  11. https://www.who.int/elena/titles/vitamina_pregnancy/en/
  12. https://www.healthline.com/health/food-nutrition/benefits-vitamin-d
  13. https://www.pregnancybirthbaby.org.au/vitamin-k-at-birth
  14. https://www.healthline.com/nutrition/vitamin-d2-vs-d3
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4347141/
  16. https://www.healthline.com/nutrition/folic-acid-vs-folate

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.

Posted on

Americans Are Deficient In These Vitamins And Why It Matters

Americans Are Deficient In These Vitamins And Why It Matters
vitamin deficiency and why it matters blog

Americans Are Deficient In These Vitamins And Why It Matters

 

Many nutrients are required for daily functions of the body and essential for good health throughout the lifespan.

A proper, balanced diet can provide all the nutrients you need every day from foods; however, the Western diet is low in a variety of very important nutrients (1). This includes macronutrients – carbohydrates, proteins, and fats – and micronutrients – vitamins and minerals.

Deficiencies in micronutrients – vitamins and minerals – are most common when it comes to having a poor diet. Micronutrient deficiencies are especially important because these nutrients are involved in all types of bodily functions from cell growth to brain function.

At least a third of America’s population is deficient in one, two, or three vitamins. This can give rise to a variety of symptoms to poor, chronic health outcomes with prolonged deficiency.

 

What are ‘vitamins’ and why are they important

Vitamins are organic substances and are important micronutrients for many functions in the body.

Some of these vitamins the body can make. These are called ‘non-essential vitamins.’ An example of a non-essential vitamin would be Vitamin D, which the body produces from sunlight.

Other vitamins the body cannot make and have to be consumed from the diet on a daily basis. Examples of essential vitamins are Vitamin C and Vitamin E.

In total, there are 13 vitamins – either water-soluble or fat-soluble – that the body requires to run properly, especially when it comes to a crucial function like maintaining a normal metabolism (2).

Not consuming enough of every vitamin can result in harmful health conditions.

 

What is a ‘vitamin deficiency,’ what are the risks, and how common is it?

As stated above, vitamin deficiencies may lead to a horde of chronic health problems.

A ‘vitamin deficiency’ is the condition of a long-term under-consumption of a vitamin. Deficiencies in essential vitamins are quite common for those following a typical Western diet and lifestyle, which is low in a variety of very important nutrients – including several vitamins (1).

Vitamin deficiencies affect around a third of the American population. Some certain vitamins are an even higher percentage; like vitamin D, which over 40% of Americans are deficient in (3).

 

The 7 most common vitamin deficiencies in Americans

There are 13 recognized vitamins; all of which are essential for basic body functions.

Of these vitamins, 7 of them are very common to be deficient in at least a third of the American population. These include vitamins D, B12, A, B9, B2, B6, and C.

 

  1. Vitamin D

Vitamin D is a fat-soluble, a non-essential vitamin linked to several important functions of the body. It is a nutrient the human body can produce when in contact with sunlight, hence it’s nickname – ‘the sun vitamin.’

An adequate amount of vitamin D is important to maintain health throughout the lifespan. This essential nutrient is part of building strong bone tissue (along with calcium), boosting brain health, and proper immune system function.

The recommended daily amount of vitamin D is 400–800 IU (10–20 mcg), but vitamin D deficiency is a very common issue affecting over 40% of Americans who lack exposure to sunlight (3).

 

Vitamin D deficiency can lead to fatigue and unstable mood, hair loss, muscle weakness and pain, osteoporosis, decreased wound healing, and increased risk of fracture (3).

 

  1. Vitamin B12

Vitamin B12 – aka: cobalamin – is a water-soluble vitamin that plays an essential role in nerve function, DNA production, cell metabolism (energy production), and red blood cell formation.

B12 is most commonly found in poultry, meat, fish, and animal by products, like yogurt, cheese, and eggs. It can also be found in fortified cereals. However, deficiency in vitamin B12 is not unheard of in Americans. Deficiency is most common for individuals following a vegetarian or vegan diet who do not eat animal products or byproducts.

Common symptoms of B12 deficiency can include anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances (4).

The recommended daily amount of vitamin B12 is 1.8 mcg. This amount is increased for children and pregnant or breastfeeding women.

 

  1. Vitamin A

Vitamin A isn’t actually a single vitamin, but a group of fat-soluble vitamins, including retinol, retinal, and retinyl esters. Because it is ‘fat-soluble,’ vitamin A can be stored in the body tissue for later use.

Two of these forms of vitamin A can be found in foods. Retinol and retinyl esters are found in animal products and byproducts while carotenoids are abundant in fruits, vegetables, and plant-based oils (5).

Vitamin A is essential in cell growth, immune health, and fetal development, but is most commonly associated with its role in eye health. This vitamin is involved in keeping the eye health from color vision, low-light, and maintaining and protecting the cornea (5).

The RDA of vitamin A is 700-900mcg for adults and the upper limit is 3,000mcg per day (to avoid toxicity). The most common issue with not meeting the recommended intake of vitamin A is poor eye health and night-blindness.

 

  1. Vitamin B9 (Folic Acid or Folate)

 

Vitamin B9 comes in two forms – folic acid or folate.

Folate is the naturally occurring form of vitamin B9 and is most commonly found in leafy vegetables like kale and cabbage.

Folic acid is the synthetic form of the vitamin. Folic acid is actually more preferred over folate because it is more easily activated and absorbed in the digestive system (6).

Vitamin B9 is one of the most important micronutrients and needed throughout the lifecycle, but is essential during pregnancy and childhood. This vitamin is important for producing DNA and building new cells and is required for normal growth (7).

When deficiency occurs, harmful defects can occur in fetuses, including neutral tube defects and improper brain development. Research also suggests it may also help prevent deformations like cleft lip and cleft palate.

 

  1. Vitamin B2 (Riboflavin)

 

Vitamin B2—also called riboflavin—helps the body complete the process of metabolism. The process of metabolism is meant to create energy from food, specifically macronutrients – carbohydrates, proteins, and fats.

This B vitamin also helps to keep the skin, intestinal lining, and blood cells healthy (8).

The recommended daily allowance of vitamin B2 is 1.3mg per day for men and 1.1mg per day for women. This changes for pregnant and breastfeeding women, who should consume 1.4mg and 1.6mg of vitamin B2 per day, respectively (8).

Symptoms of B2 deficiency includes frequent acne breakouts, fatigue, migraine headaches, and cataracts.

 

  1. Vitamin B6 (Pyridoxine)

Pyridoxine, the common name for vitamin B6, is vital for brain function. It is also essential for keeping the immune system and nervous system working properly (8). In infants and children, B6 is responsible for normal brain and nervous system development.

Vitamin B6 is found in food sources like poultry, fish, potatoes, bananas, and certain legumes, like chickpeas.

The recommended daily allowance of vitamin B6 for both adult men and women is 1.3mg per day. Consuming under this recommendation can lead to symptoms such as confusion, depression, and a higher occurrence of illnesses due to a weakened immune system.

Those at highest risk of vitamin B6 deficiency are those with kidney and malabsorption disorders, due to deduced capacity to absorb the nutrient in the digestive system (8).

 

  1. Vitamin C

Vitamin C—also known as ascorbic acid—is a water-soluble vitamin found in an abundant number of vegetables and fruits, primarily citrus fruits.

This micronutrient plays an important role in several vital body functions, which is why it needs to be consumed daily. These include supporting a healthy immune system, keeping bones strong, aiding in healing, helps in iron absorption, functioning as an antioxidant, and promoting healthy aging.

The recommended daily amount of vitamin C is 90mg for adult men. For adult women, the daily recommended intake is and 75mg (9).

If you are not consuming enough daily vitamin C, you may experiences symptoms such as weakness and skin disease. Because vitamin C is important for iron absorption, a vitamin C deficiency may also lead to anemia.

 

Why deficiency in these 7 vitamins matters

As you can see above, these 7 vitamins are a vital part of many functions in the body.

They are also the most common vitamin deficiencies in Americans. Affecting over a third of the American population.

This is caused by several factors – a Western diet and vegan or vegetarian diet, lifestyle choices, and/or chronic diseases that affect the absorption of micronutrients in the digestive system (1).

Deficiency in any vitamin is not ideal because under-consumption of a vitamin can lead to a horde of chronic health problems.

Short-term symptoms of vitamin deficiencies can include anything from fatigue to weakness to frequent acne breakouts. Long-term symptoms are more serious and can cause altered function in body systems (i.e., digestive system) (8). All if this, of course, depending on the vitamin.

 

What do you do if you are deficient in any of these (or other) vitamins?

If you feel you are suffering from a vitamin deficiency, the first step is to consult a trusted medical professional. A doctor can run clinical tests to determine your vitamin status.

If your tests come back that you are indeed vitamin deficient, then you can begin taking steps to meet your daily recommendations of each vitamins.

The first step to ensure you are consuming all your vitamins is lifestyle change. This can include more exposure to sunlight (i.e., for vitamin D production) and a healthier diet. A diverse diet of vitamin-dense foods like fruits, vegetables, meats, and animal byproducts will ensure adequate vitamin levels in the body.

However, if you are still not meeting your daily vitamin recommendations, then multivitamins or dietary supplements may be needed.

 

How to pick the best multivitamin for you

As stated above, the first steps to take in meeting your daily vitamin recommendations should be with lifestyle change. Also, a diversified diet high in vitamin-dense fruits, vegetables, meats, and animal byproducts.

If any of these alterations are not possible (i.e., you follow a vegan diet or suffer from a malabsorption disease), then a multivitamin or supplement may be necessary.

There is no set guideline for which multivitamin is best. You must choose the one you that is right for you, fits your lifestyle and values, and has all of the ingredients you need. However, whichever you happen to select, ensure you purchase a trustworthy brand and thoroughly review the usage instructions.

 

Is it possible to overconsume a vitamin?

It is always important to be aware that, especially when consuming multivitamins or dietary supplements, the opposite of deficiency can occur.

While ‘vitamin deficiency’ is the under-consumption of a vitamin, ‘vitamin toxicity’ is the over-consumption of a vitamin.

Vitamin toxicity is most common with fat-soluble vitamins then water-soluble. This is because fat-soluble vitamins are stored in the body tissues long after consuming them, while excess water-soluble vitamins are not stored and expelled with waste.

Examples of fat-soluble vitamins in the diet include vitamin A, D, E, and K.

Mild to serious signs and symptoms of vitamin toxicity can include (10):

 

  • Red, irritated skin
  • Nausea
  • Dizziness
  • Certain forms of anemia
  • Kidney disfunction

Of course, the symptoms will always depend on the vitamin in question.

If you ever think you are showing signs of vitamin toxicity, seek medical advice immediately.

Seek advice from a medical professional

As stated above, the first thing to do when you suspect a vitamin deficiency is to seek advice from a medical professional. A doctor can run exhaustive tests to determine your vitamin status and confirm if you are actually suffering from deficiency.

If you are suffering from a vitamin deficiency and a healthy lifestyle and diet change is not enough, remember to choose a trustworthy brand of multivitamins to add to your daily diet.

If you experience any negative reactions and/or if a multivitamin may interact with medications your currently take, seek out the advice of a medical professional immediately.

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/7-common-nutrient-deficiencies
  2. https://www.medicalnewstoday.com/articles/195878
  3. https://www.healthline.com/nutrition/how-much-vitamin-d-to-take
  4. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
  5. https://www.healthline.com/nutrition/vitamin-a
  6. https://www.healthline.com/nutrition/folic-acid-vs-folate
  7. https://www.healthline.com/health/pregnancy/folic-acid
  8. https://www.everydayhealth.com/pictures/surprising-health-benefits-b-vitamins/
  9. https://www.healthline.com/nutrition/vitamin-c-benefits
  10. https://www.verywellhealth.com/vitamin-toxicity-4776094

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Allison Lansman is a Registered Dietitian (RD),

Allison Lansman is a Registered Dietitian (RD), freelance nutrition and health writer, and wellness blogger. She is the owner/operator of The Freelance RD writing service and blog. Her business provides mainly writing services, but also product development, educational services and brand partnerships.

As an RD, Allison embraces a modern approach to nutrition and wellness. She believes we benefit most from building positive, balanced connections between mind, body, food, and environment. And she is passionate about sharing that philosophy through wellness communication and writing.

Her educational background is through Iowa State University, where she completed both her undergraduate degree and dietetics internship. She is currently studying towards an Masters in Public Health.