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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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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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Hair, Skin and Nails Plus: Nourish from within for Healthier Hair, Skin and Nails

Hair, Skin and Nails Plus: Nourish from within for healthier hair, skin and nails

 

Buried Treasure™ Hair, Skin and Nails Plus is a natural, high-potency supplement that benefits hair, skin and nails. This bioavailable liquid multivitamin nourishes from within to promote stronger nails, lustrous hair, and vibrant skin.

Normal topical cosmetics may not fix common hair, skin and nails issues

Without proper care, nutrition, and/or supplementation, many hair, skin and nails issues can occur.

Hair becomes thin, breakable, fizzy, and dull. Nails can grow to be brittle and soft with peeling at the edges. And skin dulls with reduced elasticity and more wrinkles and/or acne breakouts.

You may think to supplement failing hair, skin and nails with topical cosmetics, but these creams and ointments don’t nourish from within.

It is important to begin within the body to ensure the tissues and proteins that form the hair, skin and nails are strong and healthy.

Specialty nutrients in Hair, Skin and Nails Plus

Hair, Skin and Nails Plus is chalked full of nutrients to provide many benefits.

The oral multivitamin contains four categories of specialty ingredients that condition hair, strengthen nails, and promote clear skin – all in one, high-potency supplement.

 

  1. High potency specialty ingredients

Phytoceramide Complex – Ceramides are natural skin-based lipids that retain moisture. This helps keep skin hydrated and texture smooth and supple to appear more youthful. It also provides strong defenses against skin diseases.

Cynatine HNS® – Is a bioavailable supplement created by Roxlor that can deliver keratin peptides to the hair and nails, promoting growth and strength while reducing hair loss.

Cartenoid Comlex (dunelilla salina) Dunaliella salina is the richest known source of dietary beta-carotene and mixed carotenoid. Beta-carotene promotes the activity of vitamin A, which is an essential vitamin for healthy skin and hair. Dunaliella salina also contains a variety of protein and amino acids, lipids, carbohydrates, vitamins and minerals.

Pycnogenol®  – Pycnogenol is created by Horphag Research and significantly improves visible signs of skin aging, fights damage caused by stress, and increases skin elasticity and hydration. It also increases the natural production of hyaluronic acid production, which binds to moisture in the skin to reduce signs of aging and help the skin look healthier.

 

  1. Organic compounds

MSM – MSM is a sulfur chemical compound found in plants, known for its anti-inflammatory properties and ability to stimulate blood circulation (1). The sulfur in MSM bonds to hair, making it stronger and encourages hair growth. It also reverses the signs of aging in the skin and reduces redness, improve some skin conditions (i.e., rosacea), and help in healing minor tissue damage (2).

PABA – PABA protects the skin free radicals and prevents DNA damage when exposures to ultraviolet (UV) radiation.

Sodium Hylaronic Acid – Sodium Hylaronic Acid is created naturally by the skin and is important for wound healing, strengthening the skin, tissue building, and reducing the signs of aging, such as wrinkles. It is well known for its contribution to maintenance of water content in skin and keeping tissue hydrated (3).

Silica Rice Chelate – Silica (also known as silicon, the trace mineral) is produced naturally by the body, but also found in plants and minerals, and is most concentrated in skin, hair, and nails. It enhances collagen production to strengthen locks and nails and to keep skin supple and wrinkle free (4). Collagen is especially important as we age to keep skin strong and prevent signs of aging.

 

  1. Vitamins and minerals

 Biotin – Biotin is part the vitamin B family that promotes healthy cell growth and metabolism of protein-building amino acids used in nail, skin and hair growth (5). It strengthens hair and nails and prevents hair loss (6).

Vitamins E and C – These vitamins are antioxidants that protect cells from free radicals and oxidative stress. They also prevents and reverses damage to the hair and skin by providing benefits like improving blood circulation in the scalp, controlling oil production, and adding moisture and shine (7).

Minerals (Calcium, Magnesium, Zinc, Selenium and Copper) – Many minerals are needed to keep hair, skin, and nails healthy. Calcium is a key component of nails. Magnesium is an important mineral for protein synthesis in the body, how keratin is produced. Zinc is involved in the healthy growth and division of cells in the hair and nails (5). Selenium is a trace element that acts together with vitamin C to provide antioxidant function in to protect the hair and nails to protect against stress and damage. Copper is an important component in melanin, which influences the color and lustrousness of skin and hair (8).

 

  1. Antioxidant plant-based ingredients

Blueberry – Berries are loaded with beneficial nutrients that benefit the nails, skin, and hair. They are full of with vitamin C, giving it strong antioxidant power to protect hair follicles against damage from free radicals. The vitamins and minerals in blueberries also helps to produce collagen to strengthen hair and prevent breakage (9).

Aloe Vera – Aloe gel comes from the Aloe Vera plant well known for its ability to heal damaged skin tissue and decrease acne inflammation. It contains beneficial vitamins (vitamin A, C, E, B-12, and B-9) that provide many other health benefits (10).

 

Is Hair, Skin and Nails Plus right for you?

Buried Treasure™ Hair, Skin and Nails Plus contains many ingredients to ensure strong and healthy hair, skin and nail.

This supplement expands the power of nourishment from within by combining the best plant sourced nutraceuticals, organic compounds, high potency vitamins, minerals and nourishing foods.

If you have difficulties with common hair, skin and nail issues – lackluster hair prone to breakage, brittle nails, or skin predisposed to breakouts – Hair, Skin and Nails Plus may be the perfect natural supplement for you.

As always, if you have any questions or concerns about adding a high-potency supplement in your daily routine, or if it many react with your current medications, seek advice from a medical professional.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/health/msm-for-hair-growth
  2. https://www.verywellhealth.com/the-benefits-of-msm-88324
  3. https://www.healthline.com/nutrition/hyaluronic-acid-benefits
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4938278/
  5. https://www.healthline.com/nutrition/vitamins-for-nails
  6. https://www.medicalnewstoday.com/articles/318724
  7. https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair
  8. https://www.healthline.com/health/copper-deficiency
  9. https://www.healthline.com/nutrition/foods-for-hair-growth
  10. https://www.healthline.com/health/beauty-skin-care/aloe-vera-for-face

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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7 Ways Vitamin C Keeps Your Body Healthy

7 Ways Vitamin C Keeps Your Body Healthy

 

Vitamin C is an important nutrient for keeping the body healthy.

It is also an essential vitamin, meaning it is not a nutrient the human body can produce. You have to eat vitamin C every day in your diet to make sure your body has enough of it for vital, daily functions.

If you aren’t getting enough vitamin C from your diet, dietary supplements are also available.

What is Vitamin C

Vitamin C—also known as ascorbic acid—is a water-soluble vitamin that is linked to several health benefits.

Its widely known for its high content in citrus fruits (i.e., oranges, lemons, or grapefruits) , but it can be found in an abundant number of colorful fruits and vegetables. Including papaya, kiwi, strawberries, kale, broccoli, and sweet potatoes (1).

7 ways vitamin C keeps the body healthy

As stated above, vitamin C plays a very important role in keep your body healthy.

It plays a key part in several vital body functions, which is why it needs to be consumed every day through diet or via dietary supplement.

Vitamin C supports a healthy immune system, functions as an antioxidant, quickens tissue healing, keeps bones strong, aids iron absorption, boost brain health, and promotes healthy aging.

  1. Keeps the immune system strong

Vitamin C is involved in many parts of the immune system.

It helps in the production of both white blood cells (lymphocytes and phagocytes) and antibodies. These cells help protect the body against viruses, infections, and illnesses (1).

Vitamin C is also part of the body’s first line of defense to disease and infection—the skin (and mucus membranes). Strong, healthy skin is an essential barrier for keeping out harmful bacteria. Vitamin C plays a role in producing collagen, which is a key protein for the structure of skin.

  1. Has antioxidant power

As an antioxidant, vitamin C can help protect your cells against the effects of harmful free radicals. Free radicals can cause serious harm to the body in the form of oxidative stress and inflammation (4).

It’s antioxidant properties also assist in maintaining skin health. When

Vitamin C is actively transported to the skin where it help strengthen the skin’s barriers and promote natural repair and rejuvenation to prevent weakness and signs of aging (1).

  1. Repairs and heals the skin

Vitamin C is essential for the growth, skin strengthening and defense, and repair of tissue all over the body due to its contribution to collagen production. Collagen is a key protein of skin tissue building.

This way, vitamin C keeps our skin strong, but also helps to heal tissue wounds (2). A higher intake of Vitamin C is associated with faster wound healing.

As stated above, as an antioxidant it also protects the skin from oxidative damage that can lead to weak tissue and to signs of ageing, like wrinkles (4).

  1. Keeps bones strong

Vitamin C’s role in collagen production is also important for bones. The protein is an essential component for bone mineralization, maintenance, and repair. But not only bones of the body, but also teeth and cartilage (2).

Higher intake of vitamin C is also linked to higher bone density (3). This is important for individuals of all ages, but especially for older adults. As we ages, bone density decreases and the risk for breakage and fracture increases.

It’s important to increase supplementation of vitamin C with age to maintain strong bones.

  1. Aids iron absorption

Iron is an important nutrient for several functions in the body. This includes making red blood cells. Red blood cells transport micronutrients and oxygen through the body, keeping it functioning properly.

Vitamin C helps convert these certain forms of iron – those found in plants that are poorly absorbed by the digestive system – into one that is easily absorbed by the body (1).

  1. Boost brain health, mood, and memory

The brain consumes a lot of vitamin C for it to function properly. It uses the highest concentration of vitamin C of any other body system.

Most important for brain health, is the role vitamin C plays in the nervous system (via neuron and neurotransmitter function), which is where it boosts brain power (5). It’s also needed for production of serotonin, which is important in regulating mood.

Adequate vitamin C intake is also important to keep the brain healthy as we age. Primarily with collagen production and its ability to support ‘cognitive capacity’ – AKA: memory.

  1. Promotes healthy aging

To age and remain healthy is important to prevent and stave off age-related diseases. And it’s also important to maintain an adequate intake of vital micronutrients.

Vitamin C is one of those nutrients because of its role in all the functions described above. An intake of vitamin C that meets the recommended daily amount (listed below) throughout the lifetime may help stave off several issues related to aging. Including frail bones and teeth, weakened and wrinkled skin, and some diseases (6).

Enough daily vitamin C can promote healthy aging over the lifetime.

What is the daily requirement of Vitamin C

The recommended daily amount of vitamin C is 90 mg for adult men and adult women, respectively (1).

Are you getting enough Vitamin C to keep your body healthy?

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

As mentioned, vitamin C found in citrus fruits, but it can be found in an abundant number of colorful fruits and vegetables. Including papaya, kiwi, strawberries, kale, broccoli, and sweet potatoes (1).

However, sometime you cannot consume enough vitamin C from diet alone. You can consult with a healthcare professional to discuss if you are consuming an adequate amount of vitamin C through your daily diet or if a supplement is needed.

Vitamin C – in the form of ascorbic acid or others, including sodium ascorbate, calcium ascorbate, other mineral ascorbates, and ascorbic acid with bioflavonoids – can be found in most multivitamins, but is also available alone as a dietary individual supplement (7).

Always insure you are using reputable companies to source your vitamin C supplements.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.healthline.com/nutrition/vitamin-c-benefits#section5
  2. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system
  3. https://americanbonehealth.org/nutrition/vitamins-for-bone-health/
  4. https://www.healthline.com/nutrition/antioxidants-explained#free-radicals
  5. https://www.psychologytoday.com/us/articles/201801/the-cognitive-benefits-vitamin-c
  6. https://www.sunriseseniorliving.com/blog/april-2019/vitamin-c-and-the-role-it-plays-in-healthy-aging.aspx
  7. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

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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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

 

References

 

  1. https://www.healthline.com/health/menopause/menopause-facts
  2. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
  3. https://www.eatright.org/health/wellness/healthy-aging/eating-right-during-menopause
  4. https://www.ncbi.nlm.nih.gov/pubmed/20537472
  5. https://www.healthline.com/nutrition/menopause-diet#foods-to-eat
  6. https://www.healthline.com/health/menopause/vitamins-for-menopause
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161099/
  8. https://thesleepdoctor.com/2018/02/13/sleep-supplements/
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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Prostate Support for Men: Natural Supplements That Keep the Prostate Healthy as You Age

Men's prostate vitamins natural ingredients

Prostate Support for Men: Natural Supplements That Keep the Prostate Healthy as You Age

As men age, prostate health is a primary concern.

Up to 50% of men aged 51 and older have problems of prostate enlargement, but most if not all men will have enlarged prostate problems at some point between the ages of 60 to 80 years (1).

Disorders of the prostate include inflammatory disease (prostatitis), but the most common prostate health problem is benign prostatic hyperplasia (BPH) – known more simply as a non-cancerous enlarged prostate (2).

An enlarged prostate can cause frustrating, uncomfortable, and possibly painful, urinary and sexual difficulties.

 

Managing prostate health

An enlarged prostate occurs when cells in the prostate abnormally divide and multiply, causing the organ to increase in size (3).

There are a variety of treatment options available for prostate problems. Some treatments are more intensive – surgery, radiation therapy, and hormone therapy – requiring the consultation of specialized medical professionals, but there are some simpler options like eating a balanced diet and getting regular exercise.

Also, you can add a natural supplement formulated specifically to support men’s prostate health. Natural supplements are normally composed of a blend of herbs, along with vitamins and minerals; and in the case of a prostate supplement, these herbs normally provide ample antioxidant and anti-inflammatory properties to shrink the prostate.

 

Natural ingredients that may keep the prostate healthy

As you age, complications with the prostate are inevitable.

If you are having these issues already or are looking to delay them in the future, there are several natural, plant derived supplements out there that may help with that goal.

 

  • Quercetin

Quercetin is a plant compound and bioflavonoid, which has been shown to prevent several prostate problems. It is also a powerful antioxidant that helps prevent and reduce inflammation and swelling associated with prostatitis. This also helps lessen pain associated with chronic swelling (4).

Quercetin is also considered more potent when in a supplement. This because it is combined with other natural substances enhance quercetin’s ability to be absorbed by the body.

 

  • Beta-Sitosterol

Beta-sitosterol is also a plant compound and phytochemical similar to cholesterol. Because of its chemical design, it may reduce cholesterol levels in the blood stream (5).

It also assists reduce swelling of the prostate, improving urine flow and reduce the amount of urine left in the bladder after urination (3).

It’s found in several plants commonly found in men’s health supplements, including saw palmetto berry and pygeum bark extract.

 

  • Saw Palmetto Berry

Saw palmetto is a type of palm tree native to the southeastern United States. The berries of the plant are used to improve urinary function.

Its benefits make it a primary ingredient in many male health supplements, including balancing hormone levels and also in prostate health supplements (6).

As one of the most studied herbal supplements used to treat BPH, several clinical trials have shown saw palmetto’s ability to inhibits the production of testosterone (3).

 

  • Pumpkin Seed extract

Pumpkin seed oil is extracted from pepitas (aka: pumpkin seeds) and it provides several benefits to managing prostate health and preventing swelling.

The phytochemicals, like beta-sitosterol, in this oil can block certain types of prostate growth and may help with excess production of dihydrotestosterone (a product of testosterone break-down) in the prostate. It also contains ample amounts of zinc that is important for normal prostate function (7).

Pumpkin seed extract is also commonly used in combination with saw palmetto berry, amplifying its effects.

 

  • Pygeum bark extract

Pygeum bark extract is taken from the African plum or cherry tree and is a sought-after alternative remedy after research declared it effective at managing prostate problems (8).

Pygeum contains a wide range of fatty acids, alcohols, and sterols such as beta-sitosterol that have an antioxidant and anti-inflammatory effect on the urogenital tract (3).

These can help ease issues such as night urination, frequent urination, and incontinence (8).

 

  • Stinging Nettles extract

Stinging nettle is a plant and an ancient herbal medicine, dating back to the Egyptians and Romans. It contains a wide variety of nutrients – vitamins A, C, K, along with many others – contributing to its variety of medicinal uses as an antioxidant (1).

As yet another anti-inflammatory aid, stinging nettle extract can raise antioxidant levels in the blood. Much like pygeum bark extract and saw palmetto berry.

Stinging nettle another extract used in combination with saw palmetto berry, amplifying its anti-inflammatory effects (3).

 

  • Lycopene

Lycopene is a naturally occurring pigment found in many red and dark prink fruits and vegetables. Tomatoes are one of the richest sources of lycopene, but examples include: papaya, grapefruit, watermelon, guava, carrots, red bell peppers, apricots, red cabbage (3).

Lycopene is also an antioxidant. It helps protect your cells against the effects of damaging free radicals, reduce oxidation, and ease stress.

These antioxidant effects are potentially also anticancer properties (9).

 

  • Boron

Boron is an aid being increasingly recognized for its ability to maintain prostate health. Specifically via its action on prostate-specific antigen (PSA), which is the most abundant proteins secreted by the prostate. PSA is also a well-established marker for prostate issues (10).

 

  • Antioxidant vitamins and minerals

Antioxidants are involved in boosting the immune system and fending off diseases. Both vitamins and minerals can both be antioxidants and the most effective for prostatic health is vitamin E, zinc, selenium, and copper.

All these substances are anti-inflammatory and play therapeutic role in combating and healing the damage caused by oxidative stress.

 

Is a natural prostate supplement right for you?

As stated above, complication with prostate health is inevitable as you age.

If you are looking to stave off these symptoms, taking a natural supplement full of plant-based ingredients proven to have a positive effect on prostate health.

As always, seek the advice of a trusted medical professional when considering taking a new supplement for your prostate health to ensure its right for you.

 

Author: Allison Lansman, RDN, LD

 

References

 

  1. https://www.medicalnewstoday.com/articles/321231#natural-remedies
  2. https://www.urologyhealth.org/careblog/prostate-health-101
  3. https://www.medicalnewstoday.com/articles/321231
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6001031/
  5. https://www.ncbi.nlm.nih.gov/pubmed/10796740
  6. https://www.healthline.com/nutrition/saw-palmetto-benefits
  7. https://www.healthline.com/health/mens-health/pumpkin-seeds-and-prostate
  8. https://www.healthline.com/health/food-nutrition/pygeum
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616444/
  10. https://www.lifeextension.com/magazine/2015/11/boron-reduces-prostate-cancer-risk

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 K: 5 Benefits, classification, and daily requirements

Vitamin K in food concept. Plate in the shape of the letter K with different fresh leafy green vegetables, lettuce, herbs on wooden background. Flat lay or top view.

Vitamin K in food concept. Plate in the shape of the letter K with different fresh leafy green vegetables, lettuce, herbs on wooden background. Flat lay or top view.

Vitamin K: 5 Benefits, classification, and daily requirements

Vitamin K is a fat-soluble vitamin necessary for the proper functioning of the body, and although it does not provide energy, this vitamin is important because it is involved in numerous metabolic processes.

Classification of Vitamin K

  • Filoquinone or Vitamin K1: It is the most common form of vitamin K, this presents in green leafy vegetables such as broccoli, brussels sprouts, lettuce, spinach, cabbage, and carrots.
  • Menaquinone or Vitamin K2: This type of vitamin K is synthesized by bacterial microorganisms at the intestinal level. The human microbiota is able to synthesize small amounts of vitamin K2; it can also be found in fermented products such as yogurt, and other foods such as meat and eggs.
  • Menadione or Vitamin K3: It is considered a provitamin because it is of synthetic origin; however, once ingested, it acts as a substrate for the synthesis of vitamin K1. (1)

 

5 Benefits of Vitamin K

  1. Control the coagulation system

Vitamin K is an important cofactor for the coagulation system, because it promotes the synthesis of coagulation factors, especially after any tissue injury, helping to avoid bleeding.  The presence of this vitamin is important in the first hours of life, and that is why doses of vitamin K are given in newborn babies because they do not produce it immediately.

  1. A must have for Bone Health

The process of bone synthesis is dependent on vitamin D, and K. Vitamin K is the precursor of osteocalcin, a protein responsible for bone formation.  After menopause, women should pay attention to their vitamin D and K levels to preserve bone health.

  1. Control blood glucose levels

Adequate consumption of vitamin K helps stimulate insulin secretion, controlling blood glucose levels. Low levels of vitamin K have been associated with imbalances in glucose levels, especially during fasting, so if you plan to follow diets such as intermittent fasting or ketogenic diet, you will need to get adequate amounts of vitamin K from food or supplements. (2)

  1. Protects cardiovascular health

Vitamin K favors the elasticity of the coronary arteries and the aorta, preventing its calcification; this allows better blood flow to the entire body organ. Vitamin K is essential to optimal cardiovascular health.

  1. Stimulates the growth of nervous system cells

Vitamin K provides the necessary conditions for the growth of cells of the nervous system. Vitamin K is necessary for the synthesis of sphingolipids, an essential component for the formation of neuronal structures and for the conduction of nerve impulses. Consuming the required daily amounts of vitamin K could help improve neurological performance. (4)

 

What is the daily requirement of vitamin K?

In adults, it is necessary to ingest 75mcg / day of vitamin K from the foods you consume daily. In newborns, the requirements are 2mcg / day.

Are vitamin K supplements necessary?

Requirements in adults may vary depending on the condition, Consult with your health care professional and find out if you should be taking vitamin K today.

References

  1. https://medlineplus.gov/ency/article/002407.htm
  2. https://www.sciencedirect.com/science/article/pii/S0899900716000411
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585988/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648721/
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Vitamin E

Vitamin E liquid vitamins for health and wellness

Vitamin E

Vitamin E comprises a combination of 8 different compounds (4 tocopherols and 4 tocotrienols) that exhibit vitamin E activity. The tocopherols include isomer alpha-tocopherol, beta-tocopherol, gamma-tocopherol and omega-tocopherols. They are all derivatives of tocol or 6-hydroxy chromane ring with phytyl side chain. All the tocopherols are alkaline sensitive, and their vitamin activity is destroyed through oxidation. Of all the tocopherols, alpha-tocopherol is the most potent and widely distributed in nature.  Vitamin E is only found in plant dietary sources such as oils, nuts, grains, wheat and fruits. Therefore, excessive cooking and food processing may destroy vitamin E to some extent. It is fats-soluble hence, stored in the body and used as needed. Each isomer of vitamin E confers unique properties and hence functions and applications especially in the manufacture of food and beverage products.  To begin with, the dietary tocopherols maintain cell integrity by functioning as antioxidants and free radical scavengers. It also prevents the peroxidation of membrane lipids especially polyunsaturated fatty acids (PUFA) of membrane phospholipids.

 Vitamin E supports the immune system.  First, it has the ability to reduce free radical damage and promote healthy inflammation response which confers its immune supportive function. As an antioxidant, vitamin E protects cells from damage. The alpha-tocopherols present in the membrane protect membrane lipids from radical attacks to cause a change in membrane structure.  The damaging of body cells increases susceptibility to invasion by foreign bodies. Vitamin E therefore acts as a chain breaking antioxidant. The antioxidant function is also helpful when exposed to risk factors such as ultra violet light or cigarette smoke. Its antioxidation function also, balances cholesterol preventing its transforming to a toxic form.

Additionally, vitamin E plays a role in the maintenance of muscle tone. Most of the vitamin E is normally stored in the skeletal muscle and adipose tissue. It also has a metabolic role that ensures optimal body functioning. Vitamin E notably   prevents hormonal imbalance especially the nervous and endocrine systems.  In addition, Vitamin E supports spermatogenesis.

Vitamin E is beneficial to the skin as it strengthens the capillary walls and therefore, their moisture and elasticity. Additionally, it enhances the healing process of the skin by speeding up cell regeneration. It is absorbed by the epidermal layer of the skin. As such, vitamin E slows down the aging process and aids in improvement of athletic performance such as running by reducing the oxidative stress on muscles post exercise.  Vitamin E counteracts the formation of free radicals that weaken and break down healthy cells hence promoting longevity.

Other therapeutic uses of vitamin E include the ability to induce apoptosis. This helps in the elimination of damaged cells or DNA thus minimizing errors. Modified Vitamin E is  that proaptotic agent that is  used in the process of   eliminating such cells.

Vitamin E deficiency is rare. The daily requirement for an adult is up to 10mg per day. However, during states of increased physiological needs such as in pregnancy or during lactation the amount increases to about 12-13mg/day.  It entails a deficiency in intake of all the isomers. At times Vitamin E toxicity may occur due to self-medication with large doses of vitamin E.

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Para-Aminobenzoic Acid – PABA

Para-aminobenzoic acid (PABA) is an organic compound found in folic acid vitamin. It is therefore considered to be partially a member of the vitamin B-complex.  However, it is not really a vitamin but an amino-acid that is part of folic acid. It has the same chemical structure as sulphonamides .The para-aminobenzoil moiety of PABA renders it a vitamin B complex factor and a component of folacin as well. Other dietary sources that contain PABA include grains, milk, meat and eggs. It can be synthesized in the body hence considered a non-essential nutrient in humans. However, PABA despite being made by the body is not synthesized directly since we do not produce the necessary enzymes required for its formation. Instead intestinal bacteria such as Escherichia Coli in the intestines executes this task by utilizing the enzymes 4-amino-4-deoxychorismate lyase and 4-amino-4-deoxychorismate synthetase on chorismate. Plants also have the ability to synthesize PABA using chloroplasts .Nonetheless, PABA is used in the synthesis of folic acid which is an essential nutrient.

First, PABA is important for healthy hair and skin. It protects the hair follicles reducing the onset of wrinkles and keeping it smooth. Notably, the potassium salt of PABA is beneficial for the maintenance of a healthy skin and hair. It helps maintain a consistent skin tone with a soft texture. It prevents or reverses the accumulation of abnormal   fibrous tissues.  It is also protective against harmful ultraviolet light from the sun. It has the ability to absorb ultraviolet rays from the sun thus minimizing damage to the skin (Cholangitis).

Additionally, PABA together with pantothenic acid maintains the health and pigmentation of hair.  PABA has the ability to restore graying hair to its original color. Its effectiveness is improved when it is used in combination with inositol and pantothenic acid.

PABA influences energy production as it functions in the breakdown and utilization of proteins (PABA (Para-aminobenzoic acid): The Vitamin that functions in the breakdown and utilization of proteins and in the formation of blood cells, 2012). PABA is also beneficial in reducing fatigue and reversing the effects of depression. It also exerts anti-inflammatory effects by relieving pain and swelling. PABA also enhances the action and effects of some hormones such as estrogen, cortisone and others by delaying their metabolism in the liver.  This may be responsible for   its role in the maintaining of reproductive glands.

As a precursor of folic acid PABA is necessary for the synthesis of folic acid by gut bacteria that in turn stimulate the synthesis of B-5.  As such, PABA   is necessary in the formation of red blood cells.  The PABA biosynthetic enzymes that take part in the biosynthesis of folate include PabA, PabB and PAbC.

PABA also helps with the digestion process.  It acts as a coenzyme in various metabolic body processes that help support intestinal bacteria that are essential for proper digestion. It functions as a co-enzyme in amino-acid metabolism and red blood cell formation.  Human cells require folate cofactors to act as acceptor or donor one carbon units in the various biosynthetic processes that take place in the body such as the formation of purines and pyrimidine.  This also helps with its immunomodulating function. Since PABA is readily available from dietary sources and intestinal bacteria, nutritional deficiency of PABA is rare.  Nonetheless, PABA does not have a definite set recommended Daily Allowance.

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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 B2 Riboflavin

Riboflavin: Vitamin B2

Also known as riboflavin it is present in plants, bacteria.  However, it is absent in vertebrates. It is a colored micronutrient that is easily absorbed to maintain proper functioning of tissues and organs. The word riboflavin is derived from “Ribose” meaning sugar whose reduced form is ribitol and “flavin’ which is a ring moiety that is responsible for the yellow color of the oxidized molecule of vitamin B2.

Its structure is made up of a heterocyclic isoalloxazine ring and a sugar alcohol known as ribitol. Although sensitive to light and alkali it is stable against heat and acidic medium. The active forms of riboflavin are flavin mononucleotide (FMN) and flavin adenine mononucleotide (FAD).These forms the prosthetic groups of various enzymes known as flavoenzymes. The flavoenzymes play a key role in catalyzing oxidation-reduction reactions by acting as carriers of hydrogen atoms. On the other hand, the isoalloxazine rings participates in the oxidation reduction of substrates .The isoalloxazine ring is reduced to FMNH2 and FADH2.

Just like other B vitamins riboflavin is crucial for the normal physiologic processes.  It is necessary for normal development, growth, reproduction, lactation, physical performance and general well-being. Vitamin B 2 being a precursor of essential coenzymes FAD and FMN takes  part in a range of essential biochemical redox reactions, especially in those that yield high energy. It is involved in various metabolic reactions and takes part in the mitochondrial electron transport chain to produce energy.

Riboflavin is also required for the synthesis and repair of nucleic acids, namely RNA and DNA. As such, it promotes growth and fertility since it supports reproduction of the various body cells including sex cells. It also promotes good vision in combination with vitamin A.  In addition, it is important for the maintenance of a healthy skin, nails and hair.

Riboflavin also plays a crucial role in neutralizing free radicals as it is involved in the regeneration of glutathione, the body’s main defense system against free radical damage. It is these free radicals that damage DNA and cells. Riboflavin is also necessary for folic acid activation. It also activates pyridoxine. Additionally, it plays a role in the conversion of tryptophan to niacin in the liver.

Riboflavin is also involved in the metabolism of fats, ketone bodies carbohydrates and proteins to produce energy. Therefore, riboflavin is important for stimulating growth by providing nutrients from the metabolized macromolecules. Being the central component of various co-factors such as flavin adenine mononucleotide and flavin mononucleotide it plays a key role in catalyzing redox reactions in the body to produce energy. As such, it is commonly known as one of the energy vitamins.

Riboflavin deficiency known as ariboflavinosis can occur as a result of aging and reduced efficiency in absorption.  Deficiency normally occurs in combination with deficiency of other vitamins. It is characterized by cracked and red lips, inflammation of the lining of the mouth and tongue, dry scaly skin, fluid in mucous membranes, mouth ulcers, and cracks at the corners of the mouth.

The recommended daily allowance in the United States is 1.3 mg for males and 1.1 mg for females. It is best absorbed when taken between meals, since just like thiamine; riboflavin requirement also depends on the carbohydrate intake. Rich sources of vitamin B2 include cereals, meat , fish, fish and dark-green vegetables. Milk and other dairy products fortified with B2 are the largest dietary contributors in the western population. The body does not have a mechanism for storing riboflavin and as such must be replenished on a regular basis through dietary intake. There is no toxicity at higher intake as it is excreted in urine.