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Some of the Best Fermented Foods for Gut Health (Recipes Included!)
The use of fermentation to preserve foods stretches back as far as human history itself. Indeed, evidence of fermented food and beverage preparation dates back to 10,000 B.C.! Preservation through fermentation served the critical purpose of allowing people to have vegetables and other foods throughout the winter, when food sourcing was difficult and fresh produce was scarce. Today, Epicureans value fermentation for the unique flavor it brings to foods and beverages, embellishing them with greater complexity. Combining simple sugars with microorganisms (such as yeast or bacteria), the process of fermentation naturally alters foods by converting carbohydrates to alcohol or acids. The alcohol or acid acts as a preservative while providing a tangy flavor. Through the natural fermentation process, cabbage turns to sauerkraut, dairy becomes yogurt or cheese, and tea becomes kombucha. These fermented foods are rich in beneficial bacteria (probiotics) and important nutrients, which make them great for gut and overall health. Consuming fermented foods can help support a diverse and healthy intestinal microbiome – which isn’t only important for digestive health but also immune health, mental health, keeping inflammation in check, and protecting against neurodegenerative health issues. Here are some delicious, fermented foods and beverages that can help support your gut health and enhance your meals, plus recipes for you to make some of them at home! 5 Surprisingly Delicious Fermented Foods and Beverages These simple and delicious fermented foods and beverages are widely available at most health retailers. 1. Fermented Veggies (Sauerkraut, Kimchi, and Pickles) Sauerkraut, kimchi (both made from cabbage), and traditional pickles (pickled cucumber), preserved via natural lacto-fermentation, are delicious and loaded with probiotics. Sauerkraut and kimchi are lovely condiments, which can be added to rice, soups, stews, sandwiches, eggs, or virtually anything you can think of. Research shows they also have anti-inflammatory properties and are good sources of vitamin C, iron, antioxidants, and fiber. Pickles are another great condiment or snack to be enjoyed anytime. Be sure you don’t get the conventional pasteurized versions of these fermented foods as the heating process destroys all the bacteria – good and bad. Look for labels that say “raw,” “naturally fermented,” “unpasteurized” or “contains live or active cultures.” Consume them by their expiration date and keep them refrigerated since they’re unpasteurized. 2. Yogurt & Kefir Unsweetened yogurt with the label “contains live and active cultures” is loaded with probiotic cultures. It’s delicious with added fruit, and in smoothies, salad dressings and dips, chicken dishes, and even baked goods. Try a low-fat Greek yogurt as it’s usually higher in protein. If you’re vegan, enjoy yogurt made from coconut milk. For a tangier, yogurt-like beverage, try kefir. There are low-fat dairy and vegan, coconut-milk based varieties. Be sure to choose unsweetened and look for “contains live & active cultures” on the label. Kefir is even higher in probiotics than yogurt! 3. Tempeh Textured and nutty-tasting, tempeh is a traditional Indonesian food made from fermented soybeans. It’s a fantastic meat substitute and tastes wonderful in stir-fry recipes. It’s also a great source of protein (more than tofu) and is rich in B vitamins, fiber, iron, manganese, phosphorus, magnesium, and calcium. It’s incredibly versatile. Try layering it in sandwiches, crumbling it up to use in place of grand meat, or searing it like a steak. 4. Kombucha Kombucha tea has been enjoyed traditionally for nearly 2,000 years. It’s made by combining tea, natural sugars, yeast, and bacteria. Usually enjoyed cold, the result is a naturally effervescent, refreshing tea that’s rich in probiotics and B vitamins. Some animal studies have found that kombucha may be beneficial for maintaining healthy blood sugar levels and keeping bad cholesterol in check. 5. Miso A traditional Japanese condiment, miso is a paste made from fermenting soybeans with a domesticated fungal starter, salt, and sometimes a grain such as brown rice or barley. Though well-known here in America for its use in the eponymous soup, it also can be enjoyed in other ways. It’s distinct savory flavor and aroma lends well to stir-fries. It can offer a probiotic boost to smoothies or a savory enhancement to sauces, spreads, rice, roasted veggies, stews, meats, and soups. Miso is both probiotic-rich and nutritious. It contains a decent amount of protein, vitamins, and minerals. Be warned that it’s high in sodium for those who need to watch their salt intake. A little goes a long way! Fermented Food Recipes If you want to experiment with fermentation at home, here are a couple of basic, easy fermented food recipes to get you started. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vegan Miso Kimchi INGREDIENTS 1 head Napa cabbage (approx. 1 pound), cored and leaves separated 1 cup filtered water 1 small daikon radish (approx. 4 ounces), thinly sliced into rounds 8 scallions, greens chopped, whites set aside sea salt 8 garlic cloves 1 peeled knob of ginger (about 2 inches) ½ cup Korean chili powder 2 tablespoons miso paste (red or white) 1 tablespoon coconut sugar DIRECTIONS Toss cabbage leaves, daikon, and scallion greens in a large bowl with 2 tablespoons of sea salt. Cover and set aside until cabbage is wilted (approximately 1 to 12 hours). The cabbage will generally release about ¼ to ½ cup of liquid. While the cabbage is set aside, in a food processor or blender, combine scallion whites, garlic, ginger, chili powder, miso paste, and coconut sugar in a food processor or blender. Process/blend until a paste is formed (about 30 seconds). Scrape down the sides, if necessary. Add chili paste in with your wilted cabbage, turning the cabbage to coat. Mix in 1 cup of filtered water. Taste and add additional salt, if needed. Pack kimchi into mason jars. Press down firmly and pack tightly. Try using a chopstick to release any large air bubbles trapped in the bottom of the jar. Cover the kimchi with its liquid. Seal the jars tightly. Allow them to sit at a cooler room temperature (68-70° Fahrenheit) for 24 hours and then refrigerate. Give them at least 1 week to ferment before eating. The sour taste of the kimchi increases as it ages. It’s recommended that you consume it within one month. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Maple Kombucha Tea Kombucha is basically sweet tea that undergoes fermentation with the addition of a SCOBY (symbiotic culture of bacteria and yeast) and starter tea from a previous batch of kombucha. A SCOBY is also known as a kombucha “mother” or kombucha culture. While you can get a “mother” from perhaps a friend who brews kombucha, your best bet is to buy a SCOBY from a reputable online retailer. You’ll also need a small amount of starter tea. Retailers usually provide some with the SCOBY. If the retailer doesn’t provide enough starter tea, you can buy some plain, unflavored, raw store-bought kombucha. INGREDIENTS 1 kombucha SCOBY and ¼ cup of kombucha starter tea 1 gallon of purified water 1¼ cup of pure maple syrup 5-7 tea bags of black tea (or if you prefer, try green, white, or oolong tea) DIRECTIONS Bring a gallon of water to a boil for 10 minutes to remove all impurities. Remove pot from heat and pour in pure maple syrup so that it blends into the water. Next add your tea bags, allowing them to steep in the sweetened water until mixture cools down to room temperature (or leave them overnight). Remove tea bags and strain out any remnants of herbs. Pour mixture into a one-gallon jar, adding your SCOBY and ¼ cup of starter (or store bought) kombucha tea. Cover the top of the jar with a clean cloth (such as a tea towel or coffee filter) and secure it tightly with a rubber band. (Be careful not to let the liquid touch the cloth as it could attract fruit flies!) Set the kombucha in a room temperature cabinet for 3-4 weeks. After the first week, you should see a new SCOBY (also called the “daughter”) starting to form on top of the brew. That’s a sign of success! After 3-4 weeks, remove both the mother and the daughter and store them in the fridge with a little bit of their own kombucha to use in the future. Chill your kombucha and enjoy. You can use one of the stored kombucha cultures for your next batch, and you can gift your second one to a friend or neighbor! [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Bone Broth Benefits + Recipe
When actor and entrepreneur Gwyneth Paltrow, on a popular health podcast last year, revealed that she drinks bone broth for lunch, it garnered loads of media attention. Because people were shocked by her lack of calorie consumption, Paltrow later clarified that she was consuming bone broth for its anti-inflammatory effects after being ill (and that she normally eats plenty of food). The media fuss served to put a well-deserved spotlight on the health benefits of bone broth –which, indeed, has been shown to have anti-inflammatory properties, according to research from 2021. Yet, bone broth is valued for multiple health-enhancing benefits. Let’s take a closer look at what they are and, better yet, how you can make this nutritious broth at home! About Bone Broth Bone broth has been consumed traditionally as a comforting health tonic for centuries. In fact, anthropologists have reported that it’s likely our Neanderthal ancestors boiled bones for sustenance too. In recent years, it has become a health trend with the popularity of the Paleo diet. Quite simply, bone broth is a protein- and nutrient-rich broth made from simmering animal bones and connective tissue for 12 hours or more. It can be made from using the bones from nearly any animal including beef, pork, beef, veal, chicken, turkey, lamb, bison, buffalo, venison, or even fish. Bone broth isn’t much different than a homemade stock, but it’s vastly different from a box of shelf-stable stock you get from the market when it comes to nutritional value. The content of the bones is the source of bone broth’s health benefits. The long simmering time along with the addition of an acid component (such as vinegar, tomato paste, or wine) helps to extract the nutrients as well as loosen and dissolve the tough pieces. The bones and cartilage yield protein collagen, which becomes gelatinous when cooked and offers up several key amino acids. Essential fatty acids, vitamins, and minerals (such as calcium, magnesium, zinc, iron, and selenium) from the bones and bone marrow also leach into the broth. In addition to being a treasure trove of nutrition for health enthusiasts, bone broth makes a wonderful base for common culinary creations such as soups, stews, sauces, and gravies! 5 of the Best Bone Broth Benefits The readily absorbed nutrients found in bone broth may help support health in the following ways: 1. Sleep and Brain Function Glycine, a key amino acid found in bone broth, has been associated with improved subjective sleep (fall asleep faster and sleep deeper) and cognitive function in research. Thus, it’s possible that drinking glycine-rich bone broth may offer similar benefits, though you would have to drink several cups to equal the glycine supplement dosage used in the research. 2. Healthy Skin, Bones, and Joints Gelatinous bone broth contains collagen and amino acids, which, when broken down during digestion, supply your body with the main building blocks of collagen: glycine, proline, and hydroxyproline. Bone broth may help to support collagen building in the body, which is needed for healthy connective tissue in your joints, bones, and collagen synthesis in the skin. Yet, the number of amino acids from bone broth doesn’t equal dosage levels used in studies. Additional supplementation may be needed. 3. Digestion The nutrients in bone broth gelatin are easily absorbed in the digestive tract. Additionally, its anti-inflammatory properties can go a long way toward relieving gut health issues and helping to support a healthy gut lining. 4. Immune Support Bone broth is rich in anti-inflammatory amino acids, which can be useful in quelling inflammatory responses in the body. Thus, drinking bone broth may help improve degenerative health issues associated with serious inflammation (i.e., heart health problems, blood sugar issues, joint health problems, and abnormal cell growth). 5. Healthy Weight and Muscle Building Although low in calories, bone broth does satisfy hunger because it’s rich in protein and other nutrients. Protein is also necessary for building muscle. Bone broth is also incredibly hydrating. You can essentially stave off hunger, hydrate, and fortify your body with muscle-building amino acids with a cup of bone broth! Basic Bone Broth Recipe Making bone broth is super simple, but it does require time. Here’s a basic bone broth recipe to get you started. Of course, you can embellish as you wish once you get the hang of it. You may want to consult some other recipes online for inspiration. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] INGREDIENTS 1 gallon of water 2 tbsp apple cider vinegar 2–4 pounds of animal bones of choice Salt and pepper (to taste) DIRECTIONS Place ingredients in a large pot or slow cooker. Bring to a boil. Reduce heat to simmer and cook for 12–24 hours. Keep in mind that the longer it cooks, the more nutritious and tastier it will be! Let broth cool and then strain it into a large container. Discard the solid pieces. NOTES You can use a variety of bones to boost nutritional value. Vinegar is a key ingredient. It helps to pull nutrients out of the bones and into the broth. Feel free to add veggies, herbs, or spices to your broth in the last couple of hours to enhance the taste. Popular additions include onion, celery, carrot, garlic, parsley, and thyme. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Why Your Collagen Depletes With Age & How to Increase Collagen Naturally
Collagen is undoubtedly one of the buzziest anti-aging/beauty supplements on the market today – and for good reason. A critical fibrous protein, collagen serves to provide structure in all the connective tissues in your body, accounting for a full 30% of your body’s total protein composition. Yet, as a normal part of aging, levels of this important structural protein start to decline in early adulthood. And as your collagen levels decline, you can start to see and feel the unwanted effects of aging. But here’s the good news and the reason collagen supplementation is so popular, collagen peptides can help counter the effects of collagen loss. In fact, they've been shown to boost collagen synthesis, improve skin elasticity, as well as help support healthy joint mobility and functionality and bone strength, according to a 2023 review article. Here’s what you need to know about collagen depletion and what you can do to rebuild your body’s levels of this remarkable and indispensable structural protein. About Collagen Collagen is the master building block of your body’s skin, bones, muscles, tendons, ligaments, and other connective tissues. It makes up about 80% of your skin, your body’s largest organ, and works closely with elastin to provide your skin its structure and maintain its shape. Additionally, collagen is the primary structure in your blood vessels, intestinal lining, and organs. Your body produces collagen naturally by breaking down the proteins you consume into smaller components called amino acids. Nearly 60% of collagen is made up of three amino acids: proline, glycine, and hydroxyproline (a derivative of proline). When your collagen levels are abundant, your skin is soft, smooth, and firm. The collagen aids the skin cells in repair and renewal. Your muscles are more flexible, joints are healthy, and movement is free and easy without pain. Collagen Depletion Collagen synthesis and quality remain healthy and robust usually until early adulthood (around your mid-20s). That’s when your body begins to lose collagen faster than it synthesizes it, and the quality of your collagen begins to degrade. Your body then continues to lose about 1 to 1.5 % of its collagen each year. By the time you reach age 80, you will have lost roughly 80% of your body's collagen! Signs of Collagen Loss There’s no way to measure the amount of collagen in your body, but there are noticeable signs of collagen loss such as: collagen loss in face (fine lines, wrinkles, loss of elasticity, dryness, hollowing); collagen loss in skin (wrinkles, sagging skin, brittle hair and nails); joint problems (stiffness, inflammation, pain); gut health issues (leaky gut); bone health issues (bone loss/bone weakness); and more. Factors That Increase Collagen Loss There are influences that may speed up the loss of collagen by degrading collagen fibers and impairing collagen synthesis. Hormonal shifts (menopause), genetics, and ethnicity can impact collagen loss. Lifestyle influences can increase collage loss as well, including: Exposure to UV radiation Regular consumption of refined carbohydrates and refined sugars that spike blood sugar levels Smoking Exposure to pollution/chemicals Alcohol consumption Habitual poor sleep Lack of exercise Nutritional deficiencies Stress 3 Tips for Rebuilding Your Collagen Levels Thankfully, there are a few things you can do to slow collagen degradation and loss, rebuild your collagen levels, and stimulate collagen synthesis. 1. Improve Your Lifestyle Habits Counter the lifestyle habits listed above that can degrade collagen and hinder collagen synthesis: wear sunscreen, reduce sugar intake and drink minimal alcohol, get restful sleep, quit smoking, exercise and practice mindfulness, etc. 2. Consume Collagen-Boosting Foods Consume protein-rich foods such as fish, poultry, lean meat, eggs, low-fat dairy, legumes, and tofu as they all contain the amino acids – glycine, proline, and hydroxyproline – that your body uses to make collagen. Ensure you get zinc and vitamin C in your diet as they're needed in collagen production too. Consume amino acid-rich, collagen foods such as bone broth and gelatin. 3. Supplement With Collagen Peptides Take a quality collagen peptide (also called hydrolyzed collagen) supplement such as Smart Collagen consistently. Collagen peptides are broken down collagen proteins in shorter chains of two or three amino acids, which are more easily absorbed in the GI tract. After absorption, they're reportedly utilized in areas where they’re needed most. Smart Collagen Powder Taking Smart Collagen may help promote glowing skin, healthy bones, better mobility, and improved cognition.* Its porcine formula is rich in Type I Collagen (for bone strength and skin health) and Type III Collagen (for muscles and blood vessels). Smart Collagen is one of the most potent and scientifically advanced collagen supplements currently on the market as it contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – when compared to standard collagen peptide supplements.* PO and OG are also highly bioavailable and effective. Smart Collagen has a neutral taste that doesn't alter the flavor of your favorite foods or beverages. Simply dissolve one packet of Smart Collagen powder in hot water, then blend into your daily smoothie, add to your morning tea or coffee, or mix into a meal. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Nourish Your Skin, Joints and Brain with BrainMD’s Smart Collagen Powder
We all want to look and feel young. Unfortunately, many age-defying treatments come with unwanted side effects. That’s why collagen has become so popular in recent years. Consumers looking for skin, bone, joint, and brain benefits have turned to collagen creams, powders, and capsules to help them recapture some of their youthful glow and vitality. But what exactly is collagen and what are its benefits? Let’s take a closer look… Collagen Basics Collagen is a fibrous protein that forms connective tissue and provides structure and support to various parts of the body. It’s produced naturally in the body by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen, which serve various purposes in the body. Having an abundance of healthy collagen helps keep our skin elastic, our nails and bones strong, and our joints well lubricated. Collagen makes up roughly 80 percent of our skin and works in tandem with elastin to help skin maintain its structure and shape. Unfortunately, we begin losing a small percentage of our body’s collagen each year starting in our 20s. Lifestyle factors – such as exposure to sun and pollution, smoking and excessive alcohol consumption, and regular intake of sugar and refined carbohydrates – may cause collagen to degrade even faster. What Are Collagen Peptides? Collagen peptides (also known as hydrolyzed collagen) are small proteins derived from animal collagen and are specifically designed for enhanced absorption and bioavailability. They’re the building blocks of the body’s connective tissues, promoting the health of skin, joints, bones, and more. These proteins are broken down into shorter chains of two or three amino acids, which allows them to be easily absorbed in the body’s GI tract. Collagen peptides play a vital role in supporting various bodily functions and help maintain brain health. While our bodies naturally produce collagen and amino acids, it’s essential to obtain some of these nutrients from external sources to help support optimal wellness. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support your skin quality, joint mobility, and cognitive function. Collagen supplementation also may be beneficial in supporting the brain and numerous bodily systems. That’s why BrainMD is excited to offer its new, advanced brain and beauty formula… Smart Collagen Taking Smart Collagen may help promote clear skin, healthy bones, better mobility, and improved cognition.* Rich in collagen types I (for bone strength and skin health) and III (for muscles and blood vessels), Smart Collagen’s groundbreaking porcine formula delivers one of the most potent and scientifically advanced collagen supplements currently on the market.* It contains up to 30x the level of bioactive dipeptides – proline-hydroxyproline (PO) and hydroxyproline-glycine (OG) – compared to standard collagen peptides.* Top Benefits of Smart Collagen Smart Collagen may help: Reduce visible signs of skin aging in as little as 4 weeks* Improve skin tone¹ and texture* Boost cognitive function and memory* Support optimal cardiovascular and gut health* Promote joint health and mobility* Protect against pressure injuries* Regulate healthy blood sugar and insulin levels* Provide quicker recovery time* Maintain healthy bone density and joint tissue* Enhance hair and nail health* Who Can Benefit from Smart Collagen? Elderly and Middle-aged Individuals – Collagen peptide supplementation may play a role in healthy cognition and brain structure. This may help with memory, learning, and language skills in older adults. Men and Women – Adults can enjoy the cognitive-enhancing effects of this product. Also, collagen peptides help provide the body with additional protein, which can be absorbed and used by the muscles. Those Struggling with Memory Loss – A pilot study² showed promise for improved memory and cognition in those who consume 5 g of collagen peptides daily. What’s the Smart Collagen Difference? Smart Collagen is rooted in cutting-edge research and advanced hydrolysis technology. Rich in specific collagen peptides high in PO and OG, this innovative formula is designed to maximize the efficacy and benefits of collagen.* Unlike other types of collagen, collagen foods, and collagen vitamins, Smart Collagen’s specialized peptides are scientifically shown to be more effective in delivering the rejuvenating benefits of collagen to your brain and body.* Smart Collagen By the Numbers 5 years of clinical research 10 “gold standard” randomized, double-blind, placebo-controlled human clinical studies 38 patents worldwide 3,000 parts per million (ppm) of PO and OG – many collagen supplements contain less than 100 ppm* Smart Collagen Ingredient Porcine Collagen Peptides Smart Collagen is sourced from the finest porcine available and contains concentrated levels of two bioactive dipeptides: proline-hydroxyproline (PO) and hydroxyproline-glycine (OG).* Smart Collagen FAQ How much Smart Collagen should I take? For optimal results, take one packet of Smart Collagen daily. We recommend mixing the product in hot water first before adding it to other beverages or foods. This ensures proper dissolution and maximum absorption.* When can I expect to see results? Results vary from person to person. However, clinical research indicates significant differences over placebo at various intervals: within 4 weeks for cognitive function, 12 weeks for cardiovascular function, and 4 weeks for a more even skin tone.* Is this product safe to take during pregnancy? We recommend consulting your physician prior to starting this supplement if pregnant or lactating. Which other supplements would make Smart Collagen work even better? We recommend pairing Smart Collagen with Brain & Memory Power Boost to support your memory and cognitive function, and OMNI Protein plant-based powder for an extra boost of bioavailable protein. Does Smart Collagen contain any allergens? No. It’s free of eggs, dairy, gluten, sugar, and tree nuts. Beauty from Within Collagen offers a wide range of brain and body benefits.* It’s particularly well-known for countering the effects of skin aging and improving joint mobility.* Smart Collagen is designed to seamlessly integrate into your daily routine. Its neutral taste provides all the benefits of collagen without altering the flavor of your favorite foods or beverages. For the best results, simply dissolve one packet of Smart Collagen in hot water, then blend into your daily smoothie, add to your morning coffee, or mix into your meals. Give yourself a rejuvenating brain and beauty boost.* Try Smart Collagen today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Smart Collagen and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Inoue, N., Sugihara, F., & Wang, X. (2016). Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. Journal of the Science of Food and Agriculture, 96(12), 4077–4081. https://doi.org/10.1002/jsfa.7606 2. Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2020). Effects of collagen hydrolysates on human brain structure and cognitive function: A pilot clinical study. Nutrients, 12(1), 50. https://doi.org/10.3390/nu12010050
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B Vitamin Benefits: Here Are 8 Great Ways to Energize Your Days!
Do you find yourself reaching for that extra cup of coffee to help you get through the day? You aren’t alone. In today’s fast-paced world, we all could use more energy. Sadly, many turn to unhealthy energy boosters like sugary sodas, caffeinated beverages, or overstimulating energy drinks. If you’re looking for a natural way to transform bouts of low energy into sustained periods of clarity and productivity, say hello to B vitamins! What Are B Vitamins? B vitamins are essential nutrients that play a crucial role in maintaining our energy levels and overall health. They’re a group of water-soluble vitamins that can’t be stored in the body, so it’s important to replenish them through our daily diet. These vital vitamins assist in converting food into energy and support the proper functioning of the nervous system. Here are the eight B vitamins: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] B1 – Thiamine B2 – Riboflavin B3 – Niacin B5 – Pantothenic acid B6 – Pyridoxine B7 – Biotin (or vitamin H) B9 – Folate (not folic acid) B12 – Cobalamin [/wc_box] Though each of these vitamins has unique functions in the body, they all work together to support the production of energy at a cellular level. B Vitamin Benefits The B vitamins act as coenzymes in various metabolic reactions, which means they help enzymes perform their tasks effectively. These reactions are responsible for breaking down carbohydrates, proteins, and fats into smaller molecules that can be used by the body as fuel. Without B vitamins, this process wouldn’t occur as efficiently and could lead to fatigue and decreased energy levels. Another critical function of some B vitamins is their involvement in red blood cell formation. Red blood cells transport oxygen from the lungs to different tissues and organs throughout the body. Without sufficient levels of red blood cells, our bodies may not get enough oxygen, which can result in feelings of tiredness and weakness. Among the B vitamins, vitamin B12 (in particular) helps provide oxygen for the entire body by promoting the generation of red blood cells. Different B vitamins have specific benefits for energy production. For example, thiamine helps in the metabolism of glucose. Riboflavin works to break down fats and amino acids, while pantothenic acid supports adrenal gland function. Many people may not be aware that they’re deficient in specific B vitamins, which can have a significant impact on their energy levels. Here are some common signs of B vitamin deficiency: Top Signs of Vitamin B Deficiency 1. Fatigue and Low Energy One of the main signs of B vitamin deficiency is feeling tired and sluggish throughout the day. Since B vitamins can assist with cellular metabolism, our bodies may not be able to efficiently produce energy when stores of these vitamins are low. 2. Muscle Weakness The lack of certain B vitamins can cause muscle weakness and even cramping. These vitamins can help maintain healthy nerve function and support muscle strength and movement. 3. Mood Changes Low levels of certain B vitamins may lead to irritability, mood issues, or mental fog. These vitamins can help regulate mood by promoting “feel good” neurotransmitters such as serotonin and dopamine. 4. Pale Skin Vitamin B12 deficiency can result in pale skin due to reduced red blood cell production. Since red blood cells carry oxygen throughout our bodies, low levels can lead to fatigue and exhaustion. 5. Tingling Sensations Numbness or tingling sensations in the hands or feet may indicate a deficiency in vitamin B6 or B12. These vitamins help support nerve health, but having low levels of them may cause nerve pain and possible nerve damage. Best Sources of B Vitamins in Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Whole Grains Whole grains like brown rice, oats, and quinoa are excellent sources of B vitamins, particularly thiamine, riboflavin, niacin, and folate. Among its many beneficial actions, thiamine helps convert carbohydrates into energy. Leafy Green Vegetables Dark leafy greens like spinach, kale, and broccoli are rich in vitamin B6 and folate. These Bs are essential for producing red blood cells that carry oxygen throughout the body. Legumes Black beans, kidney beans, and lentils are all excellent sources of fiber and protein. They also contain a significant amount of energizing B vitamins (such as thiamine and folate). Nuts and Seeds Almonds, walnuts, and sunflower seeds contain high levels of vitamin E. They also provide significant amounts of B vitamins, especially thiamine. Eggs Eggs contain all nine essential amino acids and are a superb source of protein. They also have high concentrations of riboflavin and B12, which can help provide clean energy. Lean Meats Chicken, turkey, and lean cuts of beef are excellent sources of niacin and vitamin B6, which help aid in energy production. Wild-caught Fish Salmon, tuna, and mackerel are high in vitamin B12. Additionally, fish are rich in omega-3 fatty acids. Fruits Though not the most abundant source of B vitamins compared to other foods on this list, fruits like apples and bananas contain sufficient amounts of thiamine, which can help support energy levels. [/wc_box] Consuming a variety of these foods can help ensure you have an adequate intake of all eight essential B vitamins. B Vitamin Supplements While supplements can provide an additional source of B vitamins, they’re no substitute for a healthy diet. In addition to B vitamins, whole foods contain a variety of other beneficial nutrients that can’t be replaced by only taking supplements. It’s recommended to obtain your daily dose of B vitamins from nutritious foods like those listed above. However, certain groups of people may struggle to meet their daily requirement of B vitamins solely through dietary sources. For instance, vegetarians and vegans are at higher risk for vitamin B12 deficiency since this nutrient is mainly found in animal products. Additionally, people with absorption issues, or those who’ve had weight loss surgeries, may find it difficult to obtain enough B vitamins from foods alone. For these individuals, incorporating specific supplements based on their unique needs may help ensure they get adequate amounts of all eight essential B vitamins. Age can impact our body’s ability to efficiently absorb certain nutrients too. As we age, our digestive system may not function as effectively as in our younger years due to reduced production of stomach acid or the lack of enzymes needed for nutrient absorption. This can lead to deficiencies in vitamin B12 and other crucial nutrients. In such cases, supplementing with specific forms of vitamin B12 that are easily absorbed by the body can be beneficial. Taking B vitamins, as well as other dietary supplements, should always be done under the guidance of a doctor or healthcare professional. By understanding your individual needs, they can determine which B vitamins you should incorporate into your daily supplement routine to help you maintain overall health and wellness. B Vitamins for Energy B vitamins help promote optimal energy levels in the body, play a crucial role in various metabolic processes, and support overall health and well-being. To maintain consistent energy levels, it’s necessary to get adequate levels of B vitamins daily. Incorporating a diverse range of foods that are rich in these essential nutrients into your diet, or taking a daily multivitamin supplement that contains all eight B vitamins, can help you feel more energized and improve your overall health and well-being. Remember to consult with a healthcare professional before making any major changes to your diet or lifestyle. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What is Leptin Resistance and How Does It Affect My Weight?
Are you tired of struggling with your weight? Feeling frustrated by endless diets that produce marginal results? If you’re looking for ways to increase energy levels and transform your body from within, here’s what you need to know about leptin resistance and how it can sabotage your efforts to be a fitter, healthier you. Leptin Basics A hormone that plays a crucial role in regulating energy balance and body weight, leptin is often referred to as the “satiety hormone” because it signals the brain when the body has had enough food, promoting feelings of fullness after eating. Leptin is produced by fat cells and plays a vital role in regulating fat storage and metabolism. It influences the breakdown of fatty acids for fuel and inhibits fat synthesis, helping to prevent excess fat accumulation in tissues such as the liver and muscles. Also, leptin promotes glucose uptake by the muscles while decreasing glucose production by liver cells, which helps regulate blood sugar levels. The primary function of leptin is to maintain energy homeostasis in the body. This means it works to ensure that energy intake (calories consumed) matches energy expenditure (calories burned) to maintain a stable body weight. When leptin levels are low, it signals the brain that there isn’t enough stored energy in the body, leading to increased appetite and decreased metabolism. On the other hand, high levels of leptin can indicate excess stored energy and may suppress appetite while increasing metabolism. What is Leptin Resistance? Leptin resistance affects millions of people worldwide. It’s a hormonal imbalance that occurs when the body becomes desensitized or resistant to leptin. When there’s an adequate amount of fat stored in the body, leptin levels increase, signaling the brain that you’re full and don’t need more food. This mechanism helps maintain a healthy weight by preventing overeating and promoting energy balance. However, as a person gains weight, their fat cells produce excessive amounts of leptin. Over time, this constant bombardment of leptin signals can cause the brain to become desensitized to these messages. This can result in the brain not receiving accurate information about your body’s energy stores, leading it to believe you’re constantly hungry and always in need of more food. One of the major causes of leptin resistance is excess body fat. The more adipose tissue (fat) we have in our bodies, the higher our levels of circulating leptin are likely to be. Increased levels of leptin can lead to inflammation in muscle tissue and the hypothalamus – the area of the brain known for appetite regulation and metabolism. Aside from excess body fat, there are other factors that can contribute to leptin resistance. These include: a diet high in processed and sugary foods extreme stress lack of quality sleep sedentary lifestyle habits When someone is resistant to leptin, they may experience symptoms like constant hunger, food cravings (especially for high sugar and high fat foods), difficulty losing weight, and low energy levels. This can make it incredibly challenging to maintain a healthy weight and lead to weight gain. In addition to its physical effects, leptin resistance also can have an impact on mental health. Constant cravings and emotional eating can cause feelings of shame or guilt. This can create a negative cycle of unhealthy eating behaviors that can be hard to break. Signs of Leptin Resistance If you’ve been unsuccessful at losing weight, despite following a strict diet and exercise routine, you may be experiencing leptin resistance. This condition can be frustrating and demotivating for those trying to achieve their weight loss goals, but it’s reversible with some lifestyle changes. Here are some signs that you may be leptin resistant: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Persistent Food Cravings Leptin’s main function is to signal the brain when the stomach is full. But when someone is resistant to leptin, their brain doesn’t receive these signals, which can leave them feeling hungry, even after they’ve eaten a full meal. As a result, they may experience strong and persistent cravings for high-calorie foods such as sugary snacks or fatty foods. Inability to Lose Weight Individuals with leptin resistance may find it challenging to lose weight no matter how much they restrict their caloric intake or increase physical activity. This may occur because their body’s metabolism has slowed down due to reduced sensitivity to leptin, making it difficult for them to burn fat efficiently. Weight Gain Around the Waist Leptin resistance can cause an increase in fat storage around the waistline, known as visceral fat. This type of fat is particularly harmful as it surrounds vital organs and increases the risk of developing serious health conditions. High Levels of Triglycerides Individuals with leptin resistance often have high levels of triglycerides, a type of fat found in the blood. Elevated triglyceride levels can contribute to weight gain, especially around the abdomen, and increase the risk of heart issues. Insulin Resistance Leptin resistance is closely associated with insulin resistance, another condition that affects metabolism and can contribute to weight gain. Insulin resistance occurs when the body doesn’t respond well to insulin, which is responsible for regulating blood sugar levels. This can lead to excess glucose being converted into fat and stored in the body. [/wc_box] Fortunately, there are ways to address leptin resistance and improve sensitivity to leptin signals. 7 of the Best Ways to Support Healthy Leptin Levels 1. Improve Your Diet The first step in managing leptin resistance is to adjust your diet. Consuming a high-fat diet or excessive amounts of sugary foods can lead to an increase in leptin levels, which can eventually lead to resistance. In contrast to the standard American diet, focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. These foods can help provide your body with the nutrients it needs while also keeping blood sugar levels stable. 2. Reduce Inflammation Inflammation plays a significant role in causing leptin resistance by interfering with its ability to signal satiety and regulate appetite. To reduce inflammation in the body, include more turmeric, ginger, garlic, and leafy green vegetables into your diet. Also, avoid processed foods and excess alcohol consumption, which may cause inflammation in the body. 3. Get Adequate Sleep Lack of sleep may disrupt hormonal balance (including leptin levels), which can lead to insulin sensitivity and further contribute toward weight gain. Aim for 7-9 hours of sleep each night to support healthy hormone function and keep leptin levels balanced. 4. Exercise Regularly Exercise may help to improve insulin sensitivity, reduce inflammation, and aid in weight loss, all of which play important roles in reversing leptin resistance. Engage in regular physical activity such as walking, jogging, strength training, or any other form of exercise that you enjoy, for at least 30 minutes a day. 5. Manage Stress Excess stress may contribute to leptin resistance as it can alter the way your body responds to hormones. Find ways to manage stress such as practicing mindfulness techniques like meditation, yoga, deep breathing, or engaging in enjoyable activities. 6. Try Intermittent Fasting Studies show that intermittent fasting may help improve insulin sensitivity, reduce inflammation, and regulate leptin levels. Consider incorporating intermittent fasting into your routine by narrowing your eating window to 8-10 hours each day. 7. Consult With Your Doctor If you suspect you have leptin resistance, or are having difficulty losing weight despite making healthy lifestyle changes, consult with your doctor or healthcare professional for proper diagnosis and treatment options. They may recommend medication or supplements to help improve your condition. Manage Leptin Resistance Leptin resistance is a complex hormonal imbalance that can have significant impacts on appetite regulation and metabolism. By understanding the basics of this condition and implementing healthy lifestyle habits, you can work toward improving leptin sensitivity and overall health. Remember that managing leptin resistance takes time and patience. Be consistent with these steps and seek support from a healthcare professional if needed. With dedication and the right strategies, you can overcome leptin resistance and reach your health and weight goals. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Ways to Reduce Hair Loss
Our bodies are always changing as we age. And just like aging can cause impactful changes to our skin, joints, and bones, it impacts our hair too. Unfortunately, one of the major unwanted changes that happens with aging is we lose hair. A healthy head of hair is a sign of youth and vitality, and is often a significant aspect of one’s identity. (There’s a reason the global hair and scalp care market is estimated to be worth more than $80 billion!) As such, hair loss can be very distressing, impacting mental well-being and self-esteem – especially in women, research shows. On a brighter note, a healthy lifestyle and hair/scalp hygiene, early detection, and treatment can all help to promote healthy hair growth and slow hair loss. Here’s what you need to know about hair loss and aging. What Happens to Your Hair As You Age? Typically, our scalps have a lot of hair, estimated to be around 100,000 to 150,000 hairs. Shedding is normal. In fact, we typically lose about 50 to 100 hairs a day as part of the normal hair growth cycle. Your hair goes through an initial growth phase (anagen) that lasts between 3 and 10 years. Then it enters a transitional phase (catagen) that lasts 2 to 3 weeks when growth stops. Finally, it enters a 3- to 4-month resting phase (telogen) when hair is shed from the scalp. Then it repeats. When shedding outpaces growth, the result is hair loss (also called alopecia). Most everyone experiences some hair loss with aging, to varying degrees, as many hair follicles stop producing new hairs over time. One study that followed hair loss in adult men, both with and without signs of balding for a period of 8 to 14 years, observed a natural succession of changes. In general, they observed a shortened duration of hair growth and reduced diameter of hair shafts, as well as a prolonged interval between the shedding of a hair and the emergence of a replacement hair. Thus, the rate of hair growth typically slows with age and hair strands may become smaller and finer and more susceptible to damage, breakage, and loss. When the hair is lost, some follicles don’t regenerate new ones causing thinning and balding. When combined with genetic influences and hormonal changes, aging can cause greater damage to follicles and more pronounced hair loss in both men and women. Lifestyle factors can catch up with us as we age and may cause greater hair loss in some people. We lose hair on our bodies and faces too. Women’s remaining facial hair tends to get coarser, especially on the chin and around the lips. Men tend to grow longer and coarser nose, eyebrow, and ear hair. Types of Age-Related Hair Loss Androgenetic alopecia (AGA), commonly called male-pattern baldness or female-pattern baldness when it affects women, is the most common form of age-related hair loss. AGA results from a genetic predisposition that makes the hair follicles sensitive to male hormones (androgens) found in both men and women, which leads to follicles producing thinner hair and then no hair at all. AGA occurs gradually, in patterns specific to men and women, and affects up to 80% of men and 50% of women during their life, with an increasing prevalence according to age. It can happen any time after puberty. Early signs of male-pattern baldness can typically be noticed by age 30, but they can be earlier in the late teens or early 20s. They include: Hair thinning or loss on the crown of the head Hair thinning or loss near the temples Receding hairline Women tend to keep their hair longer. Visible signs of female-pattern baldness often occur when there are dramatic hormonal fluctuations during menopause. They typically include: Thinning on the top of the head on the part line Diffuse thinning branching out from the part line Balding at the crown Senescent alopecia, also known as late-onset alopecia, typically develops over the age of 50 in men and women. Like with AGA, it involves a decrease in the number of follicles and hair diameter, but it occurs in individuals with no history of family balding. Due to these similarities, it’s sometimes considered a sub-type of AGA. Lifestyle Factors and Age-Related Hair Loss A number of habitual lifestyle activities can cause oxidative stress, degradation of your hair, and eventual hair loss too. Examples include repeated sun exposure, chemical hair treatments, use of heated styling tools, and wearing of hair styles that pull at your hair. Nutritional deficiencies in certain key nutrients and minerals can lead to hair loss over time. Other lifestyle factors such as untreated skin conditions, hormonal imbalances (i.e. thyroid), steroid use, and being overweight can all lead to hair loss as you age. What You Can Do to Reduce Hair Loss Here are tips to promote healthy hair and minimize hair loss as you grow older: Wash your hair less frequently (about twice a week) as over-washing can cause your hair to become dry and brittle. Use quality hair products (recommended by a hair professional) to volumize and condition your hair. Only style your hair on special occasions. Use a quick-dry towel instead of a blow-dryer. Eat a brain healthy diet that includes lean protein, loads of vegetables and fruits (with anti-aging antioxidants), fermented vegetables and fiber (for gut health), healthy fats, and minerals such as biotin, iron, zinc, and more. Don’t smoke. It can damage hair follicles. Keep stress in check with meditation, exercise, and time in nature. Of course, there are medications and treatments available for hair loss. Consult your medical doctor or dermatologist to learn more about treatment options. Beware Unusual Hair Loss While hair loss is a normal part of aging, unusual hair loss isn’t. If you experience sudden hair loss of any kind or receding hair if you’re a woman, it’s important you see a medical doctor as soon as possible. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Best Ways to Avoid Muscle Loss As You Age
Are you ready to become a stronger, healthier you? As we age, one common struggle is the loss of muscle mass and strength. So, how can you stay strong and vibrant well into your golden years? Let’s look at some simple and effective techniques that can help you avoid age-related muscle loss. What’s Muscle Loss? Muscle loss is a common condition that affects older adults. It’s characterized by the progressive loss of skeletal muscle mass, strength, and function due to age-related changes in the body. This process can start in the 30s and 40s but typically is more noticeable after the age of 65. It’s important to know the role that muscle mass plays in our overall health. Our muscles not only support our body structure and movement but also contribute significantly to our metabolism. As we age, several factors can contribute to the decline in muscle mass. These include hormonal changes such as decreased levels of growth hormones, reduced physical activity levels due to a sedentary lifestyle, or serious bone, joint, and muscle conditions. A major drawback to having poor muscle quality is a decrease in functional performance. This may result in weakness, fatigue, poor balance and posture, difficulty performing daily tasks independently (e.g., getting up from a chair), impaired mobility leading to falls or injuries, and ultimately a reduction in the quality of life. What Decreases Muscle Mass? Muscle loss can have a significant impact on an individual’s overall health and well-being. Here are some of the leading factors that can contribute to the loss of muscle mass. Age As we age, our body goes through various changes, including a decrease in muscle mass and strength. This decline typically begins around the age of 30. From that point on, most people lose between 3-8% of their muscle mass per year. Sedentary Lifestyle One of the main contributors to the loss of muscle mass is leading a sedentary lifestyle. Consistent inactivity can lead to decreased physical function, including muscle loss. When muscles aren’t used regularly, they can become weak and begin to atrophy. Poor Nutrition Nutrition plays a crucial role in maintaining healthy muscles and preventing muscle loss. As we grow older, our bodies become less efficient at absorbing nutrients from food sources. Additionally, older adults tend to have reduced appetites and may not consume enough calories or protein each day. This lowered caloric intake can lead to malnutrition and contribute to muscle loss. Hormone Changes Age-related hormone changes can contribute to muscle loss. As we age, our bodies produce less of the hormones (such as testosterone) needed to maintain muscle mass and strength. Serious Illnesses and Medications Serious illnesses involving insufficient blood flow and unhealthy blood sugar levels can play a role in the development of muscle loss. These conditions may cause inflammation, metabolic changes, and hormonal imbalances that can lead to muscle loss. Also, some medications commonly used by older adults to manage these conditions may have side effects that contribute to muscle loss. Genetics While aging is the primary cause of muscle loss, genetics also may play a role in an individual’s risk for developing it. Certain individuals may be predisposed to losing muscle mass at a faster rate than others due to their genetic makeup. Inflammation Inflammation is a natural response to injury or infection in the body. However, excessive inflammation can accelerate the loss of muscle mass and function. The good news is that it’s never too late to take steps towards preventing or slowing down the effects of muscle loss, and there are many natural ways to accomplish this. Here are some of the most effective, natural ways to prevent the loss of muscle mass… 7 Natural Ways to Prevent Muscle Loss at Any Age 1. Resistance Training One of the key factors in maintaining muscle mass and strength is regular physical activity, particularly resistance training. This involves using weights or your own body weight to challenge and strengthen your muscles. By incorporating resistance training into your routine at least 2-3 times a week, you can prevent the degradation of muscle tissue that can occur with age. 2. Adequate Protein Intake Protein plays a crucial role in building and maintaining muscle mass, which makes it an essential nutrient for preventing muscle loss. As the body ages, it becomes less efficient at utilizing protein from food sources. It’s recommended to aim for 0.8-1g of protein per kilogram of body weight each day from sources such as lean meats, fish, eggs, legumes, and nuts. 3. Vitamin D & Calcium These two nutrients are vital for bone health but also play a significant role in preserving muscle mass as we age. Vitamin D helps with the absorption of calcium, which is necessary for building and maintaining strong bones. Vitamin D (particularly D3) can be obtained from foods, supplements, and adequate sunlight exposure. 4. Omega-3 Fatty Acids These healthy fats – found in supplements and foods like salmon, walnuts, and flaxseeds – may help prevent muscle loss by reducing inflammation and promoting muscle protein synthesis. 5. Antioxidants As we age, our bodies are more susceptible to oxidative stress, which can damage cells and contribute to muscle loss. Incorporating antioxidant-rich foods into your diet – such as berries, dark leafy greens, and nuts – can help combat oxidative stress and prevent muscle loss. 6. Hydration Staying well-hydrated is crucial for maintaining muscle mass because water helps transport nutrients and oxygen to muscles for growth and repair. Be sure to drink plenty of water throughout the day, especially when working out, to support muscle health. 7. Sleep Getting enough quality sleep is essential for overall health, but also can play a role in preventing age-related muscle loss. During sleep, our bodies produce hormones that aid in muscle growth and repair. It’s recommended to get 7-9 hours of sleep each night. This gives your body the time it needs to properly recuperate and rejuvenate. Every Step Counts Experiencing a decline in muscle mass, strength, and function is a common, age-related condition. It can have detrimental effects on overall health and quality of life if not addressed properly. Incorporating resistance training, a nutritious diet, and healthy habits into your routine can help preserve your muscles and prevent muscle loss as you age. But be sure to consult with a healthcare professional before starting a new exercise or nutrition regimen. Though aging is inevitable, muscle loss doesn’t have to be a part of growing old. By understanding this condition and taking proactive steps to prevent it, you can ward off muscle loss naturally and age gracefully. Remember, it’s never too late to start taking care of your muscles and every little step counts! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Collagen Amino Acids: How They Can Help Brain Health
Are you searching for a natural and effective way to supercharge your brainpower? Keep reading to learn more about the benefits of amino acids in collagen and how they can help support better brain health! What is Collagen? Collagen is a fibrous protein that provides structure and support to various parts of the body. Our bodies produce collagen naturally by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen that serve various purposes in the body. Over 16 types of collagen have been identified in our bodies; however, types I, II, and III are mostly found in connective tissues such as skin and bones. Types IV and V can be found in internal organs like liver or lungs. What Are Amino Acids? Amino acids are organic compounds composed of nitrogen, carbon, hydrogen, and oxygen atoms. There are 20 standard amino acids that make up most human proteins. These amino acids can be broken down into three main categories: essential, non-essential, and conditional. Essential amino acids can’t be produced by the body and must be obtained from external sources like foods or supplements. Non-essential amino acids can be produced by the body, making it less crucial to obtain them from external sources. Conditional amino acids usually aren’t essential but may become so under certain conditions where the body is unable to produce enough of them on its own. How Do the Amino Acids in Collagen Help Support Cognitive Function? Here are some of the top ways the amino acids in collagen can play a significant role in maintaining healthy brain and cognitive function. Promoting Brain Health Collagen is an essential, structural component of the brain. It helps maintain the integrity of the blood-brain barrier, a protective layer that prevents harmful substances from entering the brain. Collagen also provides support for neurons, which are responsible for transmitting signals throughout the brain. Certain amino acids, such as glutamine and glycine, are vital for neurotransmitter synthesis. Neurotransmitters are chemical messengers that allow communication between neurons in the brain. This communication is essential for various functions like memory, cognition, and mood regulation. Protecting Against Oxidative Stress Oxidative stress is caused by an imbalance of free radicals and antioxidants in the body. These free radicals can cause damage to cells, including brain cells. Collagen contains antioxidant properties that can help neutralize these harmful free radicals, protecting the brain from oxidative stress. Amino acids, like cysteine and glutathione, also have potent antioxidant effects and can help reduce oxidative stress in the brain. Improving Mood and Emotional Health Collagen and amino acids are essential for the production of serotonin, a neurotransmitter responsible for regulating mood, sleep, and appetite. They’re also involved in the production of other neurotransmitters like dopamine and GABA, which can play a crucial role in supporting mood and emotions. Supporting Cognitive Decline As we age, our bodies produce less collagen, which may lead to a decline in cognitive function. Collagen supplements may help support cognitive function in older adults by providing essential amino acids needed for healthy brain communication. 5 Key Amino Acids Found in Collagen Collagen is made up of long chains of amino acids that are essential for maintaining the structure and function of different parts of the body. Out of the 20 different amino acids found in collagen, there are a few key players that have been shown to have significant effects on cognitive function. Arginine Arginine is an essential amino acid found in collagen. It’s converted into nitric oxide (NO) which is a key neurotransmitter involved in regulating blood flow and vascular tone. Arginine may help improve cerebral blood flow, leading to better cognitive function. Also, arginine may play a role in improving language skills and verbal memory due to its ability to increase levels of the growth hormone linked to these cognitive functions. Glycine Glycine is one of the most abundant amino acids in collagen, comprising about one-third of its total composition. This non-essential amino acid has been extensively studied for its potential role in improving attention and memory in young and middle-aged adults. Additionally, glycine may help reduce inflammation in the brain. Inflammation may cause neurodegenerative and serious memory issues. Hydroxyproline Hydroxyproline is a unique amino acid found only in collagen. It’s formed when proline undergoes hydroxylation, a process that requires vitamin C as a cofactor. Hydroxyproline is essential for stabilizing and providing strength to the triple helix structure of collagen fibers. While there’s limited research on the direct effects of hydroxyproline on cognitive function, its role in maintaining healthy collagen levels may indirectly support brain health. Collagen has been found to play a crucial role in protecting against degenerative brain conditions. Lysine Lysine is one of the nine essential amino acids required by the body for various physiological functions such as tissue repair, building muscle mass, and regulating hormonal balance. Lysine plays a vital role in the synthesis of collagen by providing structural support to this protein. It also may play a role in improving cognitive function. Proline Proline is another important amino acid found in collagen. It accounts for about 10-15% of collagen’s overall composition and plays a crucial role in maintaining the structure of collagen fibers. This amino acid is involved in the production of glutamate, an important neurotransmitter that helps regulate learning, memory, attention, and other cognitive processes. Collagen Amino Acids Collagen and amino acids play vital roles in supporting various bodily functions, including maintaining a healthy brain and cognitive function. While our bodies naturally produce collagen and some amino acids, it’s essential to obtain a balanced amount of these nutrients from external sources to support optimal brain health. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support not only your skin and joint health but also your brain function. Taking collagen supplements or consuming amino acid supplements also may be beneficial in supporting cognitive function. As always, it’s recommended to consult with your healthcare provider before starting any new supplement regimen. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Why You Need This Nootropic Supplement for Your Memory
Patients frequently ask me for the best nootropic supplement. A nootropic is a substance, often referred to as a drug or a nutritional supplement, that is used to enhance memory or other cognitive functions. The supplement options are plentiful, with advertisements and claims online, some boasting life-changing outcomes. Unfortunately, most of these are just clever marketing. There are, however, some excellent nootropic nutrients and herbs available; it is important to choose wisely. True story: Long before I worked for Amen Clinics, I was working as a naturopathic family doctor in Oregon. One of my regular patients brought me a bottle of BrainMD’s Brain & Memory Power Boost, saying that she had started taking it and felt it was helping her with memory and brain fog. She wanted to know if I felt it was safe for her to continue taking it, and if so, whether I could recommend something similar that would cost less. At the end of her visit, she left the bottle with me, and I set out to do a little research. Here is what I discovered: Brain & Memory Power Boost is a very safe, well-designed, and effective supplement. And no, I could not replicate it, even by combining two or three supplements together, for less money. I immediately began recommending this supplement to my patients, especially those with concerns about memory or mental clarity. Several years later, I find myself working at Amen Clinics where I continue to recommend this supplement more than any other, due to its wide application for many different types of patients. 6 High-Quality Ingredients in Brain & Memory Power Boost The high-quality ingredients include the following: Phosphatidylserine (PS) – Extracted from sunflowers, PS is a phospholipid present in cell membranes, especially in the brain and nervous system. It helps the body transmit messages between nerve cells in the brain. One recent meta-analysis concluded that PS had a positive effect on the memory of older patients with cognitive decline, with no adverse effects. In addition, in an animal model, dietary supplementation with PS significantly increased resistance to oxidative stress and extended the lifespan of organisms. Translation: this appears to have an anti-aging effect. Historically in naturopathic medicine, PS has been used to reduce the effects of stress and is sometimes given before bed when sleep is disrupted due to high stress during the day. Acetyl-l-carnitine (ALC) – Several studies have suggested ALC plays a role in slowing down cognitive decline. The human body makes ALC in the brain, liver, and kidneys and levels can be effectively increased by taking it orally. While its mechanism is yet unclear, and more studies are needed, ALC appears to be safe and well-tolerated and may improve memory, attention, processing, and verbal fluency when studied in people with Alzheimer’s disease and mild cognitive impairment. N-Acetylcysteine (NAC) – This is used as a medicine to treat acetaminophen overdose and as a mucolytic (breaks up mucous) compound. It is quite safe even at high doses, and is a building block for glutathione, which is arguably the most important antioxidant that the human body produces. The applications of NAC in psychiatry are extensive, ranging from substance use disorders to traumatic brain injuries, obsessive compulsive disorders, depression, schizophrenia, and Alzheimer’s disease. Alpha-Lipoic Acid (ALA) – ALA is an antioxidant made by the body, found in every cell, helping to turn glucose into energy. Because it is both water and fat soluble, it can easily pass into the brain where it may help protect the brain and nerve tissue. Newer studies are finding ALA supplementation to support healing in traumatic brain injury and Alzheimer's disease in animal models, suggesting great potential for future human studies on ALA for both neurological and psychiatric conditions. Ginkgo Biloba Extract – This herbal extract has been used for centuries in Traditional Chinese Medicine to treat both cardiovascular and cerebrovascular diseases and Alzheimer’s disease. It has also been studied extensively in modern times. Recent research has shown that it may act by inhibiting oxidative stress and neuroinflammation, both mechanisms that are implicated in Alzheimer’s disease pathogenesis. It appears to be anti-inflammatory as well as improving circulation to microvasculature, which includes all the tiny capillaries that bring oxygen and nutrients to the brain. Huperzine A – This is a plant extract from a plant called Chinese club moss (Huperzia serrata) that has been used for centuries in Chinese medicine to treat memory loss. This extract appears to have benefit for all ages – it has been found to benefit college students, people with Alzheimer’s disease, post-menopausal women, and the elderly in studies. It has even been shown to improve cognition, mood, and functional deficits after moderate and severe head injuries. The neuroprotective effects of Huperzine A round out this formula. Best Nootropic Supplement for Memory When my patient returned for her follow-up visit, I happily gave my blessing to Brain & Memory Power Boost and told her I thought it was an excellent value. Most recently, I am known to bring bottles of this fantastic supplement to hand out (like a healthy treat) at gatherings of family and friends. What gift could be better? Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells. Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other and defend against oxygen free radical and other toxic threats to the brain. This advanced brain and memory support formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge. Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages. Get the ultra-pure, nootropic nutrients in Brain & Memory Power Boost today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain & Memory Power Boost and our full list of brain healthy supplements, please visit us at BrainMD.
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Leafy Greens: How to Get More of These Brain Healthy Nutrients!
When it comes to aging, we’re accustomed to seeing certain signs. The most common signs of aging are wrinkles or graying hair. Your brain is no different than your skin and hair. It undergoes changes related to age, but you can’t see them. Instead, you experience them. You might have difficulty with memory recall, experience low mood, or have trouble with cognition in general. If you care about your brain and want to maintain its healthy function as you age, think of it like you do your skin. It needs care every day. One simple and profound way to keep your brain youthful is to ensure you consume an abundance of anti-aging nutrients. Where can you find these nutrients? They’re abundant in green leafy vegetables! Indeed, leafy green vegetables are like “anti-wrinkle cream” for your brain. Here’s what the research shows, as well as a list of the green leafy vegetables you can start incorporating into your meals. Leafy Greens and Brain Health: What the Research Says Research shows that green leafy vegetables contain a host of potent anti-aging nutrients that are associated with maintaining healthy memory function, sharp cognition, and a stable mood. In one significant study conducted by researchers from Tufts and Rush Universities, the eating habits and brain function of roughly 1,000 adults aged 58-99 was tracked over nearly five years. The study examined the frequency with which the participants consumed green leafy vegetables and measures of cognition. The findings, published in the medical journal Neurology in 2018, state that the consumption of approximately 1 serving per day of green leafy vegetables – particularly vegetables rich in vitamin K, vitamin E, folate, lutein, nitrate, folate, α-tocopherol, and kaempferol – could be helpful in slowing down cognitive decline as an individual ages. And it appears that it can slow decline by quite a bit. The rate of cognitive decline amongst participants who consumed the most leafy greens was equivalent to being 11 years younger! Two additional prospective studies had similar findings. In both studies, the consumption of green leafy vegetables (including spinach, kale, collards, and lettuce) had the strongest association with slowed cognitive decline. Some experts believe since leafy greens are a good source of folate, which is important to serotonin production, it can boost mood as well. The nutrients in your greens help support healthy blood sugar levels and circulation too. These effects are important in protecting against vascular-based memory loss and other neurodegenerative health issues. What Are Leafy Greens? Leafy green vegetables are simply plant leaves that we eat as a vegetable. The most popular green leafy vegetables are spinach, kale, and lettuces such as romaine, but there are many more. Here are some delicious and nutritious brain-boosting greens to consider: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Lettuces of all types (endive, baby lettuce, butter lettuce, etc.) Arugula Watercress Beet, mustard, dandelion, and turnip greens Collard greens Cabbage Bok choy Swiss chard Rapini Frisée Escarole Pea shoots Cabbage Herbs such as basil, parsley, mint, and cilantro Microgreens [/wc_box] 5 of the Best Ways to Consume More Leafy Green Vegetables If you want to protect your brain health as you age and find new ways to enjoy green leafy vegetables, here are some ideas to get your culinary creativity ignited! 1. Spice Up Your Salads If you regularly eat romaine, kale, or spinach salads, that’s fantastic. But to add some novelty and excitement to your typical bowl of greens, try out some new leaves. You can literally spice up your salads with some spicy bitters such as arugula, radicchio, or mustard greens. 2. Steamed or Stirred As we head into the colder months, your body may crave warmed leaves. Try steaming or stir frying some Swiss chard, bok choy, beet greens, or kale. Green leaves pair well with whole grains such as quinoa and with lean protein. 3. Wrap It Up Go without the bread and use your greens to wrap up something delish. Enjoy some fresh hummus, or tuna, egg, or chicken salad wrapped with leaves of romaine, butter lettuce, or Belgian endive. 4. Toss It In Leafy greens can literally be tossed into dishes, instantly boosting your daily intake of vital nutrients. If you eat eggs in the morning, chop up some spinach or fresh parsley, cilantro, or basil and toss them into a scramble. Add kale to your favorite soup recipe. Pack the green on your favorite sandwich and switch it up by adding something different like watercress, arugula, cabbage, or spinach. Toss some microgreens into your favorite smoothie recipe. 5. Get Saucy Don’t forget to add a little nutrient-rich leafy greenness to your sauces and dressings. All you need is a food processor. Make a healthy pesto, which is filled with basil. Try a cilantro-lime sauce over chicken. Experiment! You’ll surely discover many ways to enjoy more leafy greens. Follow healthy chefs on social media, ask friends, or just try things out. Enjoy and have fun while knowing that you’re essentially putting on your brain anti-wrinkle cream with each daily serving of green leafy vegetables! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Neurogenesis: What You Need to Know to Keep Your Brain Young!
Ever wish you could slow down the aging process of your brain? Imagine keeping your brain sharp, alert, and vibrant even in your later years. But is it possible to slow the rate at which your brain ages? Let’s take a closer look at how new brain cells are formed (neurogenesis) and best natural ways to fight against brain aging. What is Neurogenesis? Neurogenesis, the process by which new neurons are created in the brain, has been a topic of significant interest and research in recent years. It plays a crucial role in brain development and function, as well as learning, memory, and overall brain health. However, as we age, neurogenesis can decline, which may lead to decreased cognitive function and an increased risk of age-related memory issues. Neurogenesis and Brain Function As we grow older, our bodies undergo several physiological changes that can impact our physical and mental health. The decline in neurogenesis with age has been linked to various cognitive impairments such as memory loss, reduced ability to learn new things, and slower information processing speeds. Neurogenesis takes place primarily in two areas of the adult brain – the subventricular zone (SVZ) and the hippocampus. The SVZ is responsible for producing neurons involved in olfactory processing, while the hippocampus plays a critical role in memory formation and learning. Research has shown that neurogenesis can help maintain plasticity within these regions, allowing them to continually adapt and change over time. This plasticity is essential for learning new information, as well as forming new memories. Neurogenesis also has been linked to mood regulation through its impact on serotonin levels. Serotonin is a neurotransmitter associated with feelings of happiness and well-being. Reduced levels of serotonin may lead to mood issues, especially in older adults. Interestingly, individuals with higher rates of neurogenesis tend to have lower rates of mood problems due to increased serotonin production. Neurogenesis and Aging Neurogenesis is vital for forming new connections between neurons and integrating them into existing neural networks. This allows us to learn and remember new information. A decline in neurogenesis can reduce the brain’s ability to create these new connections, leading to a decreased capacity for learning and retaining new information. It also may impact our ability to adapt to changes and challenges as we age. Several factors may contribute to the declining rate of neurogenesis with age. One is that there’s a decrease in stem cell proliferation in the hippocampus of aging individuals. Since stem cells are responsible for generating new neurons, their reduced activity can negatively affect neurogenesis. Also, aging can cause inflammation in the brain, known as neuroinflammation. This inflammation response can cause damage to neurons resulting in reduced functionality or cell death. What Can Inhibit Neurogenesis? Various factors can negatively affect neurogenesis and accelerate the aging process of our brains. Here are just a few… Aging Since our body’s ability to produce new cells tends to decrease as we grow older, aging is one factor that can affect neurogenesis. Research has shown that there’s a decline in neurogenesis with advancing age, which can contribute to the cognitive decline seen in many older adults. Lifestyle Factors Lifestyle choices can have a significant impact on neurogenesis. For instance, excessive stress may reduce the production of new neurons in the hippocampus. On the flip side, regular exercise may enhance neurogenesis by promoting blood flow and releasing growth factors. Nutrition plays a vital role in the process of neurogenesis. A diet rich in vitamins, minerals, and antioxidants may promote healthy brain cell growth, while diets high in saturated fats and processed sugars may have adverse effects on neuronal survival. Environmental Factors Environmental influences, such as exposure to toxins, can inhibit neurogenesis directly or indirectly through their effects on other systems like immune function or inflammation levels. Constant exposure to air pollution may lead to reduced neurogenesis and an increased risk of neurological and memory issues. Genetics and Epigenetics Certain genetic factors may decrease neurogenesis, such as mutations in the genes responsible for producing growth factors that support neuronal maturation. Additionally, epigenetic factors, which are changes in gene expression caused by environmental influences, also can influence neurogenesis. For example, prolonged stress can induce epigenetic changes that impair neurogenesis. What Can Stimulate Neurogenesis? While it’s natural for certain brain functions to worsen with age, there are ways to slow down the decline of neurogenesis. Here are some lifestyle habits that may promote healthy neurogenesis as we age: Regular Exercise Physical activity isn’t just beneficial for our physical health, but also for our brains. Studies have shown that regular exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that promotes the survival and growth of new neurons. Exercise helps improve blood flow to the brain, which provides essential nutrients and oxygen necessary for neuronal growth. Mental Stimulation Challenging your brain with mentally stimulating activities such as puzzles, sudoku, and learning a new language, instrument, or sport may help to promote neurogenesis. These activities can help create new neural connections and strengthen existing ones. Adequate Sleep Sleep plays a vital role in brain function. During sleep, the brain consolidates memories and supports neuronal repair, allowing for optimal functioning. Lack of sleep may lead to decreased levels of BDNF, which can impair neurogenesis. Stress Management Intense stress may decrease levels of BDNF and hinder neurogenesis. Finding healthy ways to cope with stress – such as getting consistent exercise, spending time with loved ones, reading a book, or petting a pet – can help promote new neuronal growth. Another important way to support neurogenesis is by maintaining a healthy diet. 5 of the Best Nutrients to Help Promote Neurogenesis and Slow Brain Aging Nutrition and diet can play a crucial role in supporting brain health and potentially slowing down the aging process of the brain. Here are some key nutrients that may help support neurogenesis. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Omega-3 Fatty Acids These healthy fats are essential for maintaining cognitive function and promoting neurogenesis. They can be found in cold-water fish such as salmon, sardines, and tuna, as well as in nuts and seeds like walnuts, flaxseeds, and chia seeds. 2. Antioxidants These powerful compounds help protect against oxidative stress, which can damage cells in the body and brain. Foods rich in antioxidants include dark leafy greens like spinach and kale, colorful fruits like oranges and kiwi, and vegetables like broccoli. 3. B Vitamins B vitamins are essential for energy production in brain cells. Foods rich in these vitamins include beans (lentils, chickpeas), leafy greens (spinach, collard greens), eggs, and lean meats (chicken, turkey). 4. Curcumin This compound, found in the spice turmeric, has anti-inflammatory and antioxidant properties, which can help protect against cognitive decline. Research shows that curcumin can promote neurogenesis and may even improve memory and attention. Turmeric can be incorporated into the diet by adding it to dishes such as curries, soups, or smoothies. 5. Green Tea This beverage is rich in polyphenols, a type of antioxidant that may help promote cognitive sharpness and neurogenesis. Regular consumption of green tea may reduce the risk of developing serious memory issues. For maximum benefits, aim for 2-3 cups per day. [/wc_box] In addition to incorporating these brain-boosting nutrients into your diet, it’s important to maintain an overall healthy and balanced diet by limiting processed foods, sugar, and alcohol intake. Keeping the body well-nourished with essential nutrients can help support brain health and potentially slow down the aging process of the brain. Promote Healthy Neurogenesis Neurogenesis is a complex process influenced by various factors such as age, lifestyle choices, environment, sleep quality, and genetics/epigenetics. Understanding these factors and taking steps to promote healthy neurogenesis with exercise, proper nutrition, stress management techniques, and quality sleep may help contribute to better overall brain health and reduce the risk of age-related cognitive decline or neurological problems. While these healthy habits can help promote neurogenesis and slow down brain aging, it’s important to note that they may not completely prevent cognitive decline or memory loss. Be sure to consult with a healthcare professional if you’re experiencing any concerning changes in cognitive function or memory. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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