Nutrients – Buried Treasure Liquid Nutrients
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Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support

Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support

Menopause and Its Most Common Symptoms: 5 Key Nutrients and Natural Supplements for Menopause Support


Menopause – the loss or lack of a period for one or more years – is a natural symptom of aging in a woman. It most normally occurs anytime from the late 40s to early 50s.

Menopause causes several changes in the body and results in a variety of symptoms experienced by two-thirds of menopausal women. All of these symptoms are the result of decreased hormone (estrogen and progesterone) production from the ovaries. These can include anything from hot flashes and weight gain to vaginal dryness and atrophy. It also includes health risks like osteoporosis (bone loss) and osteomalacia (softening of the bones) or even heart disease (1).

However, menopause is not one-size-fits-all. Not all women will have the same experiences menopause. Some women will experience severe complications of menopause while others have more mild symptoms.


Top 4 symptoms and health risks associated with menopause

 Again, menopause is not one-size-fits-all, but there are several symptoms and health risks that occur commonly enough to be associated with this phase of the female aging process.

  1. Hot flashes

 Hot flashes tend to be the most common symptom to accompany menopause; occurring in 75% of menopausal women (1).

 Hot flashes can occur at any time of the day or night and are indicated by the body temperature rising. The skin will turn red and blotchy, sweating will occur, and heart palpitations or feelings of dizziness are also possible. 

  1. Weight gain

 Weight around the waist, hips, and thighs can occur during the menopause transition. And although midlife weight gain is also related to aging, lifestyle, and genetic factors, the hormone (estrogen and progesterone) fluctuation associated with menopause can contribute to weight change (2).

 Weight gain as a symptom of menopause may also lead to more serious health risks — high cholesterol, high blood pressure and insulin resistance (3).

  1. Arthralgia (muscle and joint pain)

 Though clinical studies have determined the connection difficult to pinpoint, muscle and joint pain is experienced by menopausal women (4). More than 50% of women have experienced an increase in arthralgia and chronic rheumatic conditions, such as osteoarthritis.

The women who have increased incidence of chronic pain have also been shown to have higher rates of fatigue, poor sleep, sexual dysfunction, and depression as well.

  1. Osteoporosis (bone loss)

The decline in estrogen production during menopause can affect mineralization of the bone. Amounts of calcium in the bones decrease, as does bone density, leading to osteoporosis (1). Many women experience accelerated bone loss the first few years after their last menstrual period.

This can increase likelihood of hip, spine, and other bone fractures.

Managing menopause through healthy choices

Though some symptoms of menopause are unavoidable, there are ways to reduce and control them to some degree.

Some treatment options are more intensive – hormone replacement therapy, for example – requiring the consultation of specialized medical professionals, but there are some simpler options that can be done on a daily basis.

These include getting regular exercise and drinking enough water, but most essential is eating a proper diet.

A proper diet for menopause doesn’t only mean consuming plenty of fruits and vegetables, but avoiding foods that can aggravate the symptoms of menopause – namely, hot flashes. These food include alcohol, caffeine, and spicy foods (3).

Food you want to focus on are those that contain vital nutrients to manage the most severe symptoms of menopause. Low-fat dairy products high in calcium (or dairy alternatives with supplemented calcium), foods containing healthy fats like omega-3’s, and foods high in Phytoestrogens like soy and decaffeinated tea (5).


5 essential vitamins and minerals for menopause

Looking more in-depth at nutrient needs during menopause, there are five natural vitamins and minerals that play an important role in supporting the body during this time of change:


  1. Vitamin E – Depression, heart disease, and weight gain are common symptoms associated with the stress caused by menopause. Vitamin E is an antioxidant that helps fit cell-damaging free radicals, reduce oxidation and inflammation, and eases stress (6).
  2. Vitamin B6 – As women age, serotonin production naturally drops. Fluctuating serotonin levels may be a contributing factor in the mood swings and depression common in menopause. Vitamin B6 (aka: pyridoxine) helps produce serotonin can help reduce these symptoms (6).
  3. Calcium – Bone loss from a declining estrogen production reduces the density of the bones, leading to osteoporosis and osteomalacia (1). Supplementing with extra calcium slows demineralization of bones and reduces likelihood of hip, spine, and other bone fractures. Calcium absorption is also amplified by increasing vitamin D supplementation (6).
  4. Folic Acid – The most common symptom of menopause is hot flashes leading to high levels of discomfort for most menopausal women. Clinical studies have found that supplementing with folic acid reduces the severity, duration, and frequency of hot flashes episodes (7). 
  1. Magnesium – Sleep disruption happens often during menopause. Progesterone production is reduced during menopause; progesterone is also a sleep-producing hormone. This can lead to difficulties falling asleep and staying asleep and/or mild insomnia. Magnesium may be able to assist with this issue, being an all-around sleep aid. It can also provide improvement with mood swings, irritability, anxiety, and bloating (8).


Supplements for menopause support


While the above five vitamins and minerals, plus several others, are essential for staving off or reducing symptoms of menopause to make them more manageable.

If you are having trouble maintaining a balanced diet or achieving the daily required intakes for any of the vital vitamins and minerals for menopause, supplements are also an option.

It’s important to use a trusted brand, and a supplement formulated specifically for menopause support. A natural supplement with an emphasis on the five key nutrients for menopause support is most beneficial, being effective at controlling hot flashes and maintaining estrogen levels.

As always, seek the advice of a trusted medical professional if you are taking a new supplement. Especially if you are already undergoing intensive therapies, like hormone replacement, for your menopause symptoms.


Author: Allison Lansman, RDN, LD




Women’s Change Natural Menopause Support

Buried Treasure Women’s Change Natural Menopause Support

  • Safe & effective natural menopause support. Helps reduce the frequency of hot flashes. 
  • Helps control night sweats. Helps maintain healthy estrogen levels.
  • All natural vegetarian safe ingredients

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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Life Line Foods Explains the Benefits of Liquid Nutritional Supplements

Dr. Chris Terrell Discusses the Advantages of Liquid Vitamins 

Matthew:  Vitamins and supplements have been a growing industry for the past 40 years.   Life Line Foods has been only focusing on liquid supplements since the mid 80’s.   However liquid supplements make up only about 5% of the entire industry.    Why do you think that is?

Dr. Chris:  Life Line Foods focuses solely on liquid vitamins and supplements because they understand it has superior absorbability.   It’s the best way to get nutrients into your body. The second part of the question, I believe, relates to taste.  There has been a long standing stigma against liquids. 20-50 years ago many had to deal with the taste of cod liver oil.  Things are very different now with use of more natural flavors.   We have come so far with technology.   People really should give liquid nutrients a try.

Matthew:  One thing we really focus on is the flavor.   How can anyone sell liquid supplements if they taste bad?  There are a lot of alternatives to liquid supplements with gummies, pills, capsules and tablets.  They may be less expensive than liquids but how effective are they?

Dr. Chris:  That is a very in depth question and it depends on what item we are specifically talking about.   Some herbs are only 20-30% absorbable in raw powder form.  Whereas liquids have up to 99% absorption.  Sometimes there is a convenience factor with other methods.   But superior absorption is going to be with liquid nutrients.

Matthew:   A lot of big box stores carry their own brands of tablets or capsules.  One point we are trying to make is the value of liquid vitamins and supplements verses other methods.  Do you think for the money spent on other delivery methods do you think people are getting what they pay for?

Dr. Chris: Again, it depends on so many factors.   Some products contain fibers, cellulose that your body can’t break down.  Another factor is if the manufacture does a dissolution test where the they can see if the product does break down by stomach acid. If your body doesn’t have enough stomach acid.   The product may be less expensive but how much does your body absorb.   For instance your body may only absorb 20% of a cheaper tablet or capsule.   The cost to the effectiveness with a liquid is always going to be superior.

Matthew:   The cost may be less expensive to other methods but the value may not be there.   If your professional opinion how much more effective are liquid supplements?

Dr. Chris: In my professional opinion liquids are going to be better.   There are a few exceptions where you need to bypass stomach acid like probioitics.   They need to bypass the stomach acid to be effective.  So they need to be in a capsule or soft gel.   For everything else, liquids are going to be better.   They are easier to digest, easier to absorb, it’s easier for your body to break down.   Your body doesn’t have to break down liquids as much.   The particle size is smaller which gives much better absorption.

Matthew:  This is what Life Line Foods Buried Treasure is all about – presenting value in our products.   It is difficult to present and sell a product if it doesn’t taste good and you are not getting any value out of it.    Can you break down a little of what bio-availability means?

Dr. Chris:  I like to keep my definitions simple and I am sure there are other definitions but basically bio-availability means how much your body is absorbing and how much you can get out of a product.  How much of a product you can utilize.   This varies on what product you are talking about but with liquids generally you have a very small particle size which means more bio-availability.

Matthew:   This is exactly what we are talking about with Buried Treasure products.   We advertise our particle size is less than 10 microns which is very small and makes it easier to absorb.   Your body doesn’t have to work very hard to break down the ingredients.

Dr. Chris:   Exactly, the smaller particle size the better the absorption.

Matthew:   What kind of health issues or health concerns do you see with people taking tablets, capsules or gummy bears for their supplements?

Dr. Chris: One major issue is low stomach acid.   Many people are on acid blockers.  People in their 40s,50s and 60s naturally have low stomach acid but also need to be on liquid supplements.  in my profession opinion people in this category with low stomach acid or are on acid blockers need to be on liquid supplements.   Anyone with gastrointestinal or digestive issues can’t absorb or breakdown nutrients they need for proper assimilation.

Matthew:  What about children?   We offer a Children’s Complete daily supplement.

Dr. Chris:   Again, liquids are always going to absorb better.   Children naturally have higher stomach acid so it is easier for them to break down ingredients, but if you don’t have to break it down, they will absorb much better.  You can put the liquids in any kind of juice or Stevia sweetened drink.

Matthew:   This is big difference with gummy bears or other methods that have added sugar or cellulose which has no nutritional value.

Dr. Chris:  If that is the only thing your child will take then give it to them.   They need the extra nutrients.  If they will take a liquid supplement they are avoiding the sugar, fillers, artificial ingredients and they are getting superior absorption

Matthew:  So are liquids for everyone?

Dr. Chris:   The exception is if anyone has difficulty swallowing thin liquids like with dysphasia or taking probiotics.  For everyone else liquids are the way to go.

Matthew:  Thank you Dr. Chris for coming out.   We appreciate your professional opinion and expertise on nutrition.

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.

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Vitamin B3

Vitamin B3

Vitamin B3 is one of the eight essential B complex vitamins. It is also known as niacin. It encompasses two pyridine derivatives, nicotinic acid and nicotinamide. These are both heat and stable to acid and alkali and can withstand enzymatic hydrolysis. Niacin in humans is synthesized from tryptophan extracted from dietary sources.  As such disruptions in tryptophan metabolism or low consumption can result in niacin deficiency. Additionally, the conversion of tryptophan to niacin is dependent on an enzyme known as kynureninase which is a vitamin B6 dependent enzyme.  Therefore, vitamin B6 deficiency can also cause niacin deficiency. Nicotimide is the active form of niacin.  It participates in various metabolic processes courtesy of its two main substrates NAD and NADP that are involved in oxidation-reduction reactions.  

Niacin is essential   in the maintenance of a healthy cardiovascular system.  It helps balance the blood cholesterol and triacyglyceride levels. Niacin is used to lower the elevated levels of low density cholesterol (LDL) and boost the levels of high density cholesterol (HDL).  This is significant in vascular health as it helps prevent the hardening of arteries. Besides, niacin is involved in the production of histamine that has the ability to dilate blood vessels and hence improve circulation. Unfortunately, niacin has also been shown to increase the levels of homocysteine in blood that may impair with normal cardiac function.

Niacin forms part of coenzymes for instance, nicotinamide is a component of two coenzymes Nicotinamide Adenine Dinucleotide ( NAD) and  Nicotinamide Adenine Dinucleotide Phosphate(NADP). These two play significant metabolic roles in living cells. Through these coenzymes, niacin is involved in various biological oxidation-reduction reactions   that are essential to electron transport and other cellular respiratory reactions. Specifically, NAD functions as an electron carrier for intracellular respiration to facilitate energy production.

Niacin is also involved in the metabolism of fats, proteins carbohydrates and alcohol as a cofactor to produce energy. On the other hand, NADP functions as a hydrogen donor in processes involving reductive biosynthesis such as fatty acid and steroid synthesis.  Also,  the niacin derived coenzymes NAD and NADP function as soluble electron carriers between proteins. Therefore, niacin is important for the conversion of food to energy.  In addition, NAD molecules are not only essential for energy production and storage but also synthesis of DNA in cells. As such, it enables the normal growth and development especially in growing children.

 Aside energy production niacin plays a significant role in curbing inflammation.  As such, it can be used to reduce inflammatory signs such edema, swelling, redness. Its anti-inflammatory property is also useful in relieving joint pain and swelling. Niacin also enhances muscle strength. Anti-inflammation function also helps niacin maintain a healthy skin. It is responsible for the repair of damaged DNA in exposed areas of the skin that have been damaged by ultra-violet light.  Areas of the skin especially exposed areas develop sunburns which then advance to pigmentation and ulceration. The most affected body parts are the neck, forearms and fingers. Additionally, its function as a vasodilator also helps improve blood flow in the skin.  This is also crucial for proper brain function since it improves blood flow to the brain.

Typically, the intake of niacin is dependent on the levels of tryptophan in the diet. Niacin deficiency affects the skin, gastrointestinal and nervous system. This is characterized by dermatitis, diarrhea and dementia. The diarrhea is as a result of the inflammation of the mucous membranes in the gastrointestinal tract. Good dietary sources of niacin include whole grains, legumes, peanuts, liver, fish and meat. Milk and egg although poor sources of niacin are rich in tryptophan.