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Here Are 5 of The Best Ways to Stay Calm Every Day
Do you ever feel sad or irritable for no reason? Do you tend to worry or have occasional anxious thoughts? To a large extent, your mental state is affected by your brain chemistry. The brain uses various messenger substances (neurotransmitters) to regulate mood, behavior, and other mental functions.¹ When your brain transmitters are balanced, you can think more clearly, feel happier, and experience greater well-being. Proper neurotransmitter balance is essential for living a brain healthy life. The better your transmitters work with each other, the closer you are to having optimal mental function, which is especially important when stress reaches an unhealthy level. Good Stress/Bad Stress Contrary to popular belief, not all stress is bad. A little bit of stress is actually good because it can motivate you to meet your goals. Low level stress can also help you with resilience, problem solving and adapting to everyday challenges. Stress becomes a problem when it’s intense, recurring, or remains unresolved over a sustained period. At that point, stress takes a toll and can become harmful to your health. Too much stress can: Produce fear, anxiousness, worry, irrational excitement, and avoidance Decrease your overall brain function Create hormone imbalances Cause inappropriate eating, which can result in weight gain Make you more vulnerable to physical illness Unfortunately, when people have too much stress in their life, they often turn to unhealthy ways of dealing with it; such as using alcohol, illicit drugs, or food to feel better. However, these choices can end up doing more harm than good. Since there are many ways stress can ruin your health, here are a few tips for how to remain calm as you live your crazy, busy life… 5 of the Best Ways to Relieve Everyday Stress 1. Get Your Rest Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to keep up with a hectic schedule, it’s recommended that you get 7-9 hours of sleep each night. Sleep is an effective way to reduce stress, feel more energized, and focus on the positive things in your life. 2. Pet Your Pet Spending time with your pet has been shown to promote calmness by increasing levels of the stress-reducing hormone oxytocin and decreasing production of the stress hormone cortisol. Owning a pet that needs to be walked means you’ll get outside for fresh air and sunshine, which can lower your blood pressure, reduce your stress, and perhaps even help you lose weight. 3. Circle of Friends Social connections are incredibly important to your overall health and well-being. Never underestimate the power of community. The health habits of the people you spend time with can have a dramatic impact on your own health. Surround yourself with people who are happy, upbeat, and kind. 4. Brain Boosting Food Making healthier choices in your diet can benefit your waistline, help lift your mood, and provide a long-lasting increase in energy and focus. Your brain requires foods that are high in vitamins, essential minerals, and other nutrients to help meet its huge energy requirements throughout the day. Add these stress relieving, good mood foods to your next grocery list. 5. Stress Reducing Nutrients Due to the poor nutritional quality of the so-called Standard American Diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. To help fill in the nutrition gap, it’s essential to get energy enhancing , stress-reducing nutrients, such as: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium Magnesium is an essential mineral for all the cells of the body, and is fundamental for the electrical activity of the brain’s nerve cells and for the healthy functioning of their trillions of information connections (synapses). Dietary surveys indicate magnesium deficiency² is widespread. Magnesium lowers irritability while promoting calm, balanced and mentally focused demeanor. Relora In a double-blind clinical trial,³ this patented blend of Magnolia officinalis and Phellodendron amurense extracts helped to lower occasional anxiety, including feelings of apprehension, tension, nervousness and worry. Relora® also can enhance healthy regulation of the stress hormone cortisol, while easing anger, fatigue, negative mood, and confusion. Holy Basil Extract Holy Basil or Tulsi (Ocimum sanctum) is an herb that’s been used in the East for over 3,000 years. It’s revered in the Indian Ayurveda tradition as “The Queen of Herbs.” In clinical trials,⁴ it improved adaptation to problems associated with stress, including occasional anxiety, forgetfulness, lowered attention, feelings of exhaustion, and frequent sleep problems. Taurine This vitamin-like conditionally essential nutrient is concentrated in electrically active tissues such as the retina, heart, and brain. Taurine is important for energy generation and is a protective nutrient for all the tissues, including the adrenal glands which are crucial for coping with stress. L-Theanine Extensive clinical research links this amino acid with the health benefits of green tea. It enhances relaxing alpha brain wave activity, reduces tension, and fosters a restful state without diminishing daytime alertness. It also promotes healthy blood pressure stability against the over-excitability associated with stress. [/wc_box] If you’re wondering where you can get all 5 of these ultra-pure, high-potency nutrients in a single vitamin capsule, look no further… Everyday Stress Relief To stay healthy in today’s fast-paced world, you need to be resilient to stress. Everyday Stress Relief replenishes your body’s levels of magnesium and taurine, which can help you cope during times of excessive stress.* In addition to these nutrients the formula supplies high-quality standardized herbal extracts clinically proven to help support your body’s response to stress on multiple levels.* Many relaxation supplements can make you sleepy, but not Everyday Stress Relief.* It’s completely safe, non-sedating and non-habit forming.* When taken as directed, Everyday Stress Relief helps to: Maintain a positive mood with sharp mental focus* Promote healthy stress hormone levels* Support your brain and adrenals in dealing with stress* Enhance your energy, endurance and vigor* Bottom line: Everyday Stress Relief can help you stay calm so that you can enjoy the good things in your life.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief 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. Teleanu, R. I., Niculescu, A.-G., Roza, E., Vladâcenco, O., Grumezescu, A. M., & Teleanu, D. M. (2022). Neurotransmitters—Key factors in neurological and neurodegenerative disorders of the central nervous system. International Journal of Molecular Sciences, 23(11), 5954. https://doi.org/10.3390/ijms23115954 2. Office of Dietary Supplements. (n.d.). Magnesium - Health professional fact sheet. National Institutes of Health. Retrieved February 7, 2025, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 3. Talbott, S.M., Talbott, J.A. & Pugh, M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr 10, 37 (2013). https://doi.org/10.1186/1550-2783-10-37 4.Cohen, M. M. (2014). Tulsi - Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251–259. https://doi.org/10.4103/0975-9476.146554
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What Are the Top Folate Benefits for Men?
You may be familiar with B vitamins such as vitamin B1 (thiamin), vitamin B2 (riboflavin), and vitamin B3 (niacin). But do you know what vitamin B9 is named? What Is Folate? Vitamin B9 is called folate. It’s a group of substances that supply the body with chemically simple methyl groups. The body needs folates but can’t make them from scratch and, therefore, must get them from foods or dietary supplements. Folate is vital at every life stage, from early development in the womb through birth and all the way through adulthood. But for many people, lifestyle factors, popularly used medications, or common gene mutations can deplete their folate stores. For these individuals, and most everyone else, the best dietary form of folate is methylfolate (MF). What Is Methylfolate? Methylfolate (technically methyltetrahydrofolate) is the body’s most active form of folate. All our cells need MF to drive specialized enzymes that make our DNA, genes, and chromosomes. Also, our cells need MF to repair damage to DNA. Methyl, coming mainly from folate, also is very important for epigenetics – turning genes on and off using methyl – as well as to enable cells to grow, maintain their structure, and make new cells. Our estimated 200 billion brain cells need MF for all these reasons. But they also need MF to enable them to make nerve cells’ electrical insulation and important neurotransmitters. While considering these impressive benefits of MF, it’s also important to be aware of the potential dangers of not taking MF. Folate Mutations When consumed, methylfolate doesn’t need to be converted into active folate – as the body’s most active folate form, it can be immediately used by our folate enzyme systems. One of the most common human gene mutations is the C677T mutation in the enzyme Methylenetetrahydrofolate Reductase (MTHFR), whose function is to produce MF. This mutation is associated with impaired folate utilization from food. Taking MF by mouth bypasses this mutation: as premade, authentic MF, it doesn’t need to be produced by MTHFR. For people with C677T, or various other less common MTHFR mutations, methylfolate is a health breakthrough! Folate-Rich Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Avocados This incredibly underrated fruit is full of healthy fats that help to sustain brain blood flow and maintain blood pressure already within a normal range. Avocados are rich in many vitamins, including folate. 2. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K. Asparagus is loaded with polyphenols and provides generous amounts of phosphorus, iron, and chromium. 3. Cruciferous Vegetables Cruciferous vegetables, especially broccoli and Brussels sprouts, are rich in folate. They also contain sulforaphane, which our friendly gut bacteria can convert into substances that help the body detoxify various potential toxins. They’re also high in carotenoids which are powerful antioxidants and assist with our vision and brain function. 4. Leafy Green Vegetables Leafy green vegetables have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. One of the vitamins abundant in these nutrient-dense vegetables is folate. 5. Spinach This nutrient-dense vegetable is a good source of fiber and is rich in magnesium, potassium, and vitamins A and K. Spinach also contains a high level of folate, which may help relieve mood issues. [/wc_box] What Are the Top Folate Benefits for Men? Here are just a few of the many folate benefits for men: Fundamental to the growth, renewal, and functioning of cells, tissues, and organs.* Helps support a healthy mood, memory, cognition, and behavior.* Enhances the clinically demonstrated mood benefits of SAMe (s-adenosyl-methionine).* Essential for the brain to make the key neurotransmitters serotonin, dopamine, and norepinephrine.* Promotes the brain’s healthy production of melatonin, our main sleep hormone.* Enhances the body’s regulation of homocysteine, a potentially toxic human metabolic product.* Other folate benefits for men may include mood¹ and cardiovascular² support. Folate Supplements Most folate vitamins use inexpensive, synthetic folic acid. This is a problem because folic acid can’t be used by the body until it’s converted to methylfolate. If your body can’t convert folic acid to MF, you’re missing out on the benefits of this vitamin for mood, brain, and organ function.* Since MF isn’t commonly found in foods and very rarely provided by dietary supplements, BrainMD has made MF a priority ingredient in our brain-directed dietary supplements. To ensure you’re receiving enough MF daily, consider taking… BrainMD’s MethylFolate Supplement Methylfolate is a form of the folate vitamin that’s better utilized than folic acid or other folates.* BrainMD’s MethylFolate is essential for mood, cognition, behavior, and overall brain and body health.* Methylfolate is the body’s most fully active form of folate, a vitamin that provides methyl groups (-CH3) which are crucial for a broad range of brain functions, including healthy mood.* Highly Bioavailable Source of Methyl Groups To be utilized by the body, dietary folates from foods or supplements must first be converted to methylfolate. But the enzymes involved in this conversion process often carry mutations that can interfere with their activity. High-quality MF supplements bypass these enzymes, directly supplying methyl to make SAMe and other methyl cofactors that manage the body’s extensive networks of methyl metabolism. Promotes Metabolic Recycling of Homocysteine Homocysteine (HCy) is a byproduct of SAMe production from MF and the amino acid methionine. If allowed to build up in the blood and other tissues, HCy can become toxic. MF facilitates the recycling of HCy to methionine, which helps reduce its toxic potential. Supports Brain Health and DNA Methyl from MF is needed from the moment of fertilization of the human egg, through the development of the brain, heart, and other organs, to birth, and across the lifespan. All our cells need methyl groups to make their DNA, repair ongoing DNA damage, and regulate their utilization of DNA. Methylfolate is Great! Taking folate as MethylFolate can help provide nutritional support for your brain and body.* This versatile supplement is also fundamental to the growth and renewal of our cells, helps regulate potentially harmful homocysteine, and much more.* You can enjoy all these benefits of methylfolate for men in BrainMD’s MethylFolate supplement. Try it 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 MethylFolate 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. Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal of Psychiatric Research, 95, 9–18. https://doi.org/10.1016/j.jpsychires.2017.07.019 2. U.S. Department of Health & Human Services, National Institutes of Health, Division of Program Coordination, Planning, and Strategic Initiatives, The Office of Dietary Supplements. (n.d.). Folate - Fact sheet for health professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
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Advanced Blood Flow: Nitric Oxide Support for Brain and Heart Health
"Blood flow is life!” - Daniel G. Amen, M.D. Healthy blood flow is crucial to your brain…and your entire body. Blood Flow Basics Your body’s vast network of blood vessels move blood throughout your body, transporting nutrients and oxygen to every cell. Blood flow and blood circulation are linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. When blood pressure is high, blood flow can become constricted. When blood pressure is in a normal range, blood flow is typically healthy. In short, keeping the blood coursing through your vessels is a key to good health. Blood Flow and the Brain Blood flow is particularly important to optimal brain function. Though your brain weighs about 3 pounds, it requires roughly 20% of your body’s blood flow and oxygen. Since your brain is the executive control center of the body, proper blood flow to the brain is essential to overall health. That’s why it’s so vital to avoid the things that can reduce blood flow to your brain and body. One of the things that can help increase blood flow naturally is nitric oxide. What’s Nitric Oxide? If you want to improve your brain health, protect your heart, increase your lifespan, and avoid age-related illness, good blood flow must be part of your healthcare plan. That’s where nitric oxide (NO) comes in. As a signaling molecule, NO naturally occurs in the human body. It’s so important to overall health that scientists use loss of NO function as a leading marker of physiological aging.¹ Its primary action is to relax your blood vessels, which helps increase blood flow to your brain. Improved brain circulation can help neurons relay messages throughout your body. NO is so crucial to human health, the scientists who discovered it won a Nobel Prize for their work! Nitric Oxide Deficiency Unfortunately, the amount of nitric oxide we produce declines as we get older. According to one study, those in their 40s only make about 60% of the NO they need daily. The good news is that it’s possible to support your NO levels through supplementation. BrainMD is proud to offer a way for you to support your NO levels in its new nutraceutical formulation… Advanced Blood Flow – Nitric Oxide Support Our Advanced Blood Flow supports healthy nitric oxide levels in your brain, which helps increase blood flow throughout your body.* Among its many benefits, Advanced Blood Flow: Supports cardiovascular health and nitric oxide production* Promotes healthy blood flow and circulation* Supports cognitive function and gastrointestinal health* Featuring clinically effective doses of high-quality nutrients, Advanced Blood Flow also supports cardiovascular, sexual, gut, and liver health.* Advanced Blood Flow Ingredients [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Advanced Blood Flow contains a trio of clinically tested ingredients that help naturally support levels of NO in the body.* These ultra-pure nutrients are: L-citrulline – an amino acid that helps your body make L-arginine, which increases nitric oxide production.* L-citrulline raises NO more effectively than L-arginine because it’s more bioavailable.* Quercetin – a phytonutrient found in apples and onions that helps increase the production of NO and reduces NO breakdown.* Resveratrol – a phytonutrient present in red wine that makes it heart healthy.*² Taking Advanced Blood Flow daily is an excellent way to ensure that you’re obtaining enough of the clinically tested, highly absorbable forms of these three powerful bioactive compounds. [/wc_box] Advanced Blood Flow FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from Advanced Blood Flow? Advanced Blood Flow offers nitric oxide (NO) support for the brain and body and is customized for adults aged 18 and older. Taking Advanced Blood Flow will help ensure you’re naturally able to support your NO and antioxidant levels. How do I take Advanced Blood Flow? When taken in conjunction with a proper diet and healthy lifestyle, Advanced Blood Flow can help support healthy NO levels in the brain and body. It’s recommended that adults take 2 capsules daily with food. Can Advanced Blood Flow help increase libido? NO plays a significant role in sexual functioning. Many people with chronic conditions often report lower libido, which can be due to decreased NO production. Increasing NO bioavailability with Advanced Blood Flow is a natural and effective way to support your libido and healthy erectile function. Is this product good for the heart? There is overwhelming evidence that NO is involved in maintaining healthy cardiovascular homeostasis, so Advanced Blood Flow supplementation is recommended to support proper heart health. Are there any allergens in Advanced Blood Flow? These vegan capsules are free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and contain no artificial colorings or flavorings. [/wc_box] Say Yes to NO! Advanced Blood Flow supports healthy nitric oxide levels in the brain, which helps increase blood flow throughout your body.* Featuring clinically effective doses of L-citrulline, quercetin anhydrous, and trans-resveratrol, not only does this NO formula help cognitive function, it also supports cardiovascular, sexual, gut, and liver health, too.* Try Advanced Blood Flow 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 Advanced Blood Flow 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. Torregrossa, A. C., Aranke, M., & Bryan, N. S. (2011). Nitric oxide and geriatrics: Implications in diagnostics and treatment of the elderly. Journal of Geriatric Cardiology, 8(4), 230–242. https://doi.org/10.3724/SP.J.1263.2011.00230 2. Saleem, T. S., & Basha, S. D. (2010). Red wine: A drink to your heart. Journal of Cardiovascular Disease Research, 1(4), 171–176. https://doi.org/10.4103/0975-3583.74259
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Why Both Sunscreen and Vitamin D Are Good For Your Health
Are you ready for some fun in the sun? Getting outside is important for everyone, especially for those who live a sedentary lifestyle or those who’ve been cooped up during the long, dark winter months. Whether you enjoy jogging, hiking, biking, horseback riding, or a long walk, being outdoors can have an overall positive effect on your mood and vitality. Another benefit of engaging in outdoor activities is that you can get some much-needed sunshine. But there is a danger to getting too much sunlight, namely overexposure to ultraviolet rays. To limit your exposure to harmful UV rays, it’s wise to use sunscreen. How to Use Sunscreen on a Daily Basis Before venturing outdoors this summer, remember to apply sunscreen. Make sure to cover areas that tend to burn the easiest: face, ears, neck, and limbs. Remember to bring along some sunscreen in case you need to reapply after a few hours. On sunny days, be mindful of reflections from glass or water, which can amplify the sun’s intensity. Also, be aware of overcast days, since you can get a sunburn even through clouds. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and serious skin conditions. To prevent these detrimental outcomes, always use sunscreen when spending significant time outside. For sufficient protection against damaging sun rays, it’s recommended to use SPF 30 or higher. Sunscreen and Vitamin D Just as there’s a danger of getting too much sunlight, there’s a downside to using too much sunscreen. Wearing sunscreen all the time can prevent your skin from absorbing adequate sunlight, which can lead to vitamin D depletion. Unfortunately, vitamin D depletion is becoming more and more common, in part because we’re spending more time indoors and wearing more sunscreen when having fun outdoors. Vitamin D is called the “sunshine vitamin” because the skin can produce it when exposed to the ultraviolet rays in sunlight. But your skin can’t make vitamin D when covered with clothing or sunscreen to block the sun’s rays. Getting direct sunlight, even for a short period, can help increase the body’s stores of vitamin D. Spending 10 to 30 minutes a day exposing your face, arms, and legs to the sun, without sunscreen, can increase your vitamin D3 levels. If you burn easily, start out with just 5 minutes and incrementally increase your time in the sun…and keep the sunscreen handy. Vitamin D Deficiency Vitamin D deficiency is currently epidemic worldwide. One study found that 41.6% of the U.S. population doesn’t have adequate levels of vitamin D.¹ Low levels of vitamin D have been associated with fatigue, low mood, sleep problems, back pain, and headache. Prolonged deficiency leads to bone problems, muscle weakness, and increased risk of falls. People at risk of having low D include the homebound (low sun exposure), darker-skinned (melanin lowers UV penetration), GI problems (can interfere with D absorption), obese (D can get locked away in fat), elderly (less efficient skin production and/or lowered food intake), and breastfed infants (unless mom is taking a D3 supplement). Low vitamin D has been linked to a variety of problems with immunity, the heart and circulation, and the joints. Brain problems linked to low D include behavioral and socialization difficulties in children, and mood, anxiousness, and cognitive difficulties in adults. Benefits of Vitamin D Vitamin D is essential to absorb calcium from our foods and used to be known just for building bones. But this vitamin actually is converted by the liver and kidneys into a hormone that regulates practically all our tissues. Optimal vitamin D levels promote attention, mood, memory, learning, socialization, and overall brain function and well-being. Vitamin D promotes the actions of serotonin, dopamine, and other key brain neurotransmitters. It's believed that over 90% of Americans aren’t getting enough vitamin D from their foods.² Since there will always be a gap in the nutrients we need and the foods we eat, taking a vitamin D3 supplement is a smart choice for healthy and active living. Vitamin D3 5000 BrainMD’s Vitamin D3 5000 provides sufficient vitamin D3 to raise your tissue levels into a healthy range within a short time period while being safe to take long-term.* Clinical research has established that taking this safe dose of vitamin D3 daily works better than taking high doses every few weeks or getting a very high dose by injection.* Intensive clinical and scientific research continues to make incredible discoveries about this vitamin–prohormone.* In the past two decades, researchers have confirmed its favorable effects on healthy gene regulation, calcium metabolism, cell growth control, hormone balance, and coping with stressful challenges.* The hormone (calcitriol) made from vitamin D3 may regulate as many as 900 different genes and has a broad spectrum of actions on our tissues and organs.* Through its hormone actions, vitamin D3 helps promote: Healthy mood* Immune response* Cognitive function* Cardiovascular health* Muscle and bone strength* Early brain development and ongoing renewal across the lifespan* Vitamin D3 also benefits numerous other functions that promote healthy aging.* Vitamin D supplementation is consistently linked to a higher quality of life and better well-being as we age.* The current U.S. Daily Value recommendation is 600 IU³ for those between the ages of 1 and 70. However, many medical and wellness professionals believe this is well below the physiological needs of most individuals and suggest 2,000-10,000 IU daily.* BrainMD’s Vitamin D3 5000 raises your levels on just one capsule a day.* Be sure to take it with food, since it’s a “fat-soluble” vitamin. Vitamin D3 + K2 Vitamin D3 (cholecalciferol) and vitamin K2 (MK-7) are two fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* Together, these vitamins work to combat an unhealthy inflammatory response and protect against serious illness and cognitive decline.* Here are some of the benefits of taking Vitamin D3 + K2: Supports a healthy immune system* Promotes cognitive function* Builds healthy bones* Antioxidant protection* Cardiovascular support* Better blood flow and circulation* Also, Vitamin D3 + K2 was developed for optimized bioavailability and absorption.* So, as you prepare for a summer full of adventure and fun, remember to apply sunscreen to avoid damaging your skin during extended periods of intense sun exposure. And be sure to get 10 to 30 minutes of sun exposure, without sunscreen, and take a vitamin D3 supplement every day. 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. References: Forrest, K. Y. Z., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition Research, 31(1), 48-54. https://doi.org/10.1016/j.nutres.2010.12.001 Reider, C. A., Chung, R.-Y., Devarshi, P. P., Grant, R. W., & Mitmesser, S. H. (2020). Inadequacy of immune health nutrients: Intakes in US adults, the 2005–2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735 Mayo Clinic Staff. (n.d.). Vitamin D. Mayo Clinic. Retrieved January 8, 2025, from https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
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What Is Intuitive Eating and Will It Help Me Lose Weight?
Are you a serial dieter? Do you repeatedly lose weight and then gain it back again over time? It’s an all-too-common scenario that can take a toll on health and well-being. Research¹ shows that the influence of diet culture and focus on intentional weight loss may lead to weight gain, poor body image, low self-esteem, and disordered eating. For most people, diets may work temporarily, but not for the long haul. Experts estimate that anywhere from 80% to 95% of dieters eventually gain back the weight they lose.² Enter intuitive eating. Developed by two dieticians nearly 30 years ago, intuitive eating takes the focus off weight loss and places it on listening to one’s internal cues on hunger and fullness. It facilitates restoring a healthy relationship with food by practicing 10 guiding principles. And, although intuitive eating isn’t designed to promote weight loss, it’s associated with meaningful health benefits. Compared to dieting, various studies show that intuitive eating is associated with lower body mass index, less disordered eating, greater well-being, more positive body image, and a number of improved markers of health. While not conclusive, these associations are promising. Let’s take a closer look at this gentler approach to eating. What Is Intuitive Eating? One way to understand intuitive eating is to know what it isn’t. Intuitive eating doesn’t involve any sort of dieting, intentional weight loss, meal plans, or effort to achieve the ideal body diet culture promotes. There are no “off limit,” demonized, or idealized foods or food portions. In fact, it requires letting go of a diet mentality altogether! Instead, intuitive eating is about giving yourself time and space to discover the natural cues your body gives you about hunger and satiety. You can learn to rely on your inner body wisdom to make your own choices about food. You can begin to discern the signs of physical hunger (builds gradually, growling tummy, fatigue, irritability) from emotional hunger (associated with comfort food cravings and mood). You have permission instead of restriction. Intuitive eating holds that the skill to eat, to stop when you’re full, to eat when you feel hungry, and to consume satisfying foods is innate. You were born with it. Intuitive eating is a radical notion, especially for a serial dieter. You may be thinking, “If I don’t have restrictions, I’ll eat junk all day and go crazy.” And you might...temporarily. However, over time, it’s believed that if you practice the 10 principles of intuitive eating, your food choices and portions will likely even out. It often may be messy and imperfect at first, but less so as time goes on. The 10 Principles of Intuitive Eating Here are the 10 principles of intuitive eating originally proposed by nutritionists Evelyn Tribole and Elyse Resch in their book Intuitive Eating. 1. Reject Diet Mentality Discard diet books and the notion that you need to be a certain weight to be worthy of love, happiness, health, and acceptance. It’s necessary to smash the hope or belief a diet or food plan will be the answer to fully embrace intuitive eating. 2. Honor Your Hunger Keep your body biologically fed adequately. Becoming excessively hungry thwarts your ability to eat consciously or moderately. By practicing honoring your body’s first biological signal of hunger will help to rebuild trust in yourself and in food. 3. Make Peace with Food Avoid deprivation, rules, and restriction. Instead, give yourself unconditional permission to eat. Deprivation and restriction often lead to overeating and intense feelings of guilt. 4. Challenge the Food Police Get curious about your thoughts, especially the ones that tell you certain good foods are bad and bad foods are good. Start to question and discard these types of negative thoughts about foods. 5. Discover the Satisfaction Factor There’s pleasure and satisfaction to be found in the eating experience. Enjoy eating! Create a pleasant environment. Sit down. Prepare something you like. This all leads to satisfaction and contentment. Providing this experience will help you to know you’ve had “enough” food. 6. Feel Your Fullness Listen for your body’s cues that indicate you’re no longer hungry. Look for the signs that suggest you’re comfortably full. You may need to pause in the middle of eating to gauge your enjoyment of your food and your hunger level. 7. Treat Your Emotions with Kindness Emotional eating is very common. Discern the difference between physical hunger and emotional hunger. Develop kind and loving ways to comfort, nurture, distract, and resolve emotional distress. Food may provide temporary comfort or numbing, but it doesn’t fix feelings or take them away. 8. Respect Your Body Although magazines may tell us we need to look a certain way, your body has a genetic blueprint that may be something quite different than what the ideal diet culture promotes. Respect and accept your body. Enough with the criticism. Your body, and all bodies, deserve dignity. 9. Movement: Feel the Difference Discard militant exercise! Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. Do movement and physical exercises you enjoy. 10. Honor Your Health with Gentle Nutrition Choose foods that honor your health and taste buds while making you feel good. It’s okay not to be “perfect” in your meal or snack choice. It’s what you eat consistently that makes the difference in your physical and mental health. Wear your food choices loosely. Progress not perfection. Many Paths to Health Intuitive eating may not work for everyone. It can take a few months to a year to fully embrace it. Some people need more structure and guidelines, especially when they’re addressing specific health concerns. But if you just can’t bear another diet, intuitive eating may be your ticket to lasting freedom. Consider working with a nutritionist who specializes in intuitive eating if you need or desire professional support. 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. References: Bacon, L., & Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10, Article 9. https://doi.org/10.1186/1475-2891-10-9 Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 102(1), 183–197. https://doi.org/10.1016/j.mcna.2017.08.012
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This Is How Optimized CoQ10 Can Support Your Heart’s Health!
One supplement ingredient that’s gained significant attention in recent years is CoQ10. But is CoQ10 safe and if so, what’s the best kind to take every day? Let’s look at what CoQ10 is and how it can help your heart health and much more. What is CoQ10? Coenzyme Q10 (or CoQ10) is a naturally occurring compound in the body. It’s an essential cofactor for energy generation, via mitochondria’s electron transfer enzymes. These are constantly at work in our cells and supply over 90 percent of all the energy needed by the brain and other organs. One of the primary functions of CoQ10 is to help generate adenosine triphosphate (ATP), which is often referred to as the “energy currency” of our cells. ATP provides energy for multiple biochemical reactions and is critical for maintaining optimal energy levels throughout the day. CoQ10 is present in nearly every cell and is essential for the normal functioning of organs such as the heart, liver, and kidneys. CoQ10 also acts as a powerful antioxidant, protecting cells and tissues from damage caused by free radicals. Formulated with a patented ingredient to help maximize nutrient absorption, BrainMD is proud to offer its new CoQ10 supplement… Optimized CoQ10 Our premium CoQ10 supplement is designed to support your body’s natural energy production and promote heart health.* As a powerful antioxidant, CoQ10 helps protect your cells from oxidative stress, contributing to overall vitality and well-being.* With age, CoQ10 levels naturally decline, making supplementation essential for maintaining energy, supporting cardiovascular function, and enhancing cellular health.* Taking Optimized CoQ10 may help: Support heart health and cardiovascular function* Optimize mitochondrial function for optimal energy* Provide antioxidant protection against free radicals and reduce oxidative stress in cells* Support muscle health and recovery* Improve brain health and memory* Promote healthy aging by maintaining CoQ10 levels* Optimized CoQ10 Ingredient UbiQsome® CoEnzyme Q10 Phytosome® 150 mg UbiQsome® is a patented, advanced delivery form of Coenzyme Q10, specifically formulated with the Indena Phytosome® proprietary technology for better absorption and superior bioavailability.* This formulation has been shown to increase CoQ10 levels in both plasma and muscle cells, optimizing energy production and antioxidant effects.* UbiQsome® is the first CoQ10 formulation tracked from oral administration to its target in the inner cellular space, ensuring more effective delivery where the body needs it most.* Who Can Benefit from Optimized CoQ10? Those interested in reducing the effects of metabolic issues: Metabolic challenges may include weight gain and heart issues. Taking 100-200 mg of CoQ10 per day may help support a healthy metabolism.* A study¹ looking at glycemic control demonstrated significant decreases in fasting blood glucose and fasting insulin, which may have implications for those struggling with insulin resistance.* Those looking to support skin health: Many factors can contribute to skin aging including environmental pollutants, sun damage, and hormonal imbalances.* Oxidative stress in the skin can lead to wrinkling, sagging, dryness, and roughness.* One 12-week study² utilized healthy participants who took a 150 mg oral CoQ10 supplement per day.* It demonstrated significantly reduced wrinkles and improved skin smoothness within the supplementation group.* Those who want to promote heart health: In addition to supporting energy levels and brain function, CoQ10 may help support the heart’s ability to function optimally.* Many patients with heart issues³ may have low levels of serum CoQ10.* Those looking to support overall immune function: CoQ10 may have an anti-inflammatory role via its ability to repress inflammatory gene expression.* Studies⁴ have linked low levels of CoQ10 to an increased susceptibility to infection.* "Optimized CoQ10 is the most bioavailable CoQ10 available, delivering 3x better absorption to power your heart, brain, and body where it matters most.” - Daniel G. Amen, MD Optimized CoQ10 FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Optimized CoQ10? Adults take 1 capsule in the morning with food or as directed by your qualified healthcare professional. What makes this product different from the competition? This formula offers the first and only optimized delivery form of CoQ10.* UbiQsome® has been shown to significantly optimize plasmatic levels of CoQ10.* It’s also shown a 14-fold higher solubility in intestinal simulated fluids,⁵ making it the most stable and absorbable CoQ10 on the market.* Can this supplement make me dependent on it, or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and is not habit-forming.* Is this product safe to take during pregnancy? While CoQ10 is generally considered safe for most people, its use during pregnancy has not been extensively studied. As a result, it’s important to consult with a healthcare provider before taking CoQ10 or any supplement during pregnancy. Some research suggests potential benefits, like supporting energy production and reducing oxidative stress, but a doctor’s guidance is essential to ensure it’s safe for your individual circumstances during pregnancy.* Does Optimized CoQ10 contain any allergens? No. Optimized CoQ10 is a natural supplement and is free from corn, dairy, eggs, soy, nuts, sugar, and yeast. Also, it’s vegan, gluten-free, non-GMO, and doesn’t contain artificial colors or flavors. Which other supplements would make this supplement work even better? Taking BrainMD’s NeuroVite Plus Multivitamin and Omega-3 Power can help ensure you’re getting the core essential nutrients your brain and body needs to best utilize Optimized CoQ10.* [/wc_box] The Perfect 10 for Your Health! Optimized CoQ10 supports cellular energy production and promotes heart health while providing antioxidant protection.* The clinically studied Coenzyme Q10 Phytosome® formulation provides 3 times better absorption than standard CoQ10.* This allows for superior delivery and bioavailability, ensuring your body effectively absorbs and utilizes CoQ10.* Whether you’re looking to boost stamina, support your heart, or protect your body from free radicals, Optimized CoQ10 offers a potent, ultra-pure formula to help meet your health needs.* Try Optimized CoQ10 today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Optimized CoQ10 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. Liang, Ying et al. Effects of coenzyme Q10 supplementation on glycemic control: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. eClinicalMedicine, Volume 52, 101602 2. Žmitek K, Pogačnik T, Mervic L, Žmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. Biofactors. 2017 Jan 2;43(1):132-140. doi: 10.1002/biof.1316. Epub 2016 Aug 22. PMID: 27548886. 3. Zozina VI, Covantev S, Goroshko OA, Krasnykh LM, Kukes VG. Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Curr Cardiol Rev. 2018;14(3):164-174. doi: 10.2174/1573403X14666180416115428. PMID: 29663894; PMCID: PMC6131403. 4. Mantle D, Heaton RA, Hargreaves IP. Coenzyme Q10 and Immune Function: An Overview. Antioxidants (Basel). 2021 May 11;10(5):759. doi: 10.3390/antiox10050759. PMID: 34064686; PMCID: PMC8150987. 5. Petrangolini G, Ronchi M, Frattini E, De Combarieu E, Allegrini P, Riva A. A New Food-grade Coenzyme Q10 Formulation Improves Bioavailability: Single and Repeated Pharmacokinetic Studies in Healthy Volunteers. Curr Drug Deliv. 2019;16(8):759-767. doi: 10.2174/1567201816666190902123147. PMID: 31475897.
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Top Benefits of EPA and DHA Fish Oil for Your Health
It has been scientifically demonstrated that your brain needs the omega-3 fatty acids EPA and DHA to function optimally. Though not technically classed as essential, these fatty acids are called essential for a reason – our bodies need them, and the only sure way to get enough of them is through foods or supplements. Let’s take a closer look at these two most important omega-3 fatty acids. Power Team: EPA + DHA Humans need a variety of fatty acids for our cell membranes to function. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. They’re building blocks for the membrane systems that do most of the heavy lifting for our cells. We require premade EPA+DHA from our diet. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Also, most of the omega-3s we do get must be converted to EPA+DHA, which the body doesn’t do effectively. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get sufficient supplies of EPA and DHA from their diet.¹ Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. Here Are 6 of the Top Benefits of EPA and DHA 1. Promotes Healthy Mood EPA+DHA have been tested on adults with mood problems in at least 26 randomized, controlled clinical trials. Two meta-analyses, which analyze the data pooled from all the best trials, have concluded that these omega-3s are consistently beneficial for mood.² These meta-analyses also suggest that fish oils with more EPA than DHA work better, with the best ratio being around 1.5 to 1 EPA to DHA. Children and adolescents with mood difficulties commonly have problems with academic performance, self-esteem, and socialization. In two clinical trials with youth aged 7-14 years, EPA+DHA 1600 mg per day (1400 mg EPA, 200 mg DHA) for 12 weeks substantially improved coping with distraction and stress – as well as mood, irritability, and self-esteem – compared with placebo. 2. Improves Attention and Behavior Children and adolescents with attention and learning challenges often have low Omega-3 Index values (about 3% on average, compared to a healthy 8% or higher). A 2017 meta-analysis concluded that supplementation with EPA+DHA improved parental reports of attention³ and behavior, as well as mental focus on cognitive tests. The researchers concluded that to ensure the most benefit, the EPA dose should be at least 500 mg per day. 3. Essential for the Heart and Circulation Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. Meta-analyses clearly indicate that supplementation with EPA+DHA at doses of 2-3 grams per day can promote healthy triglyceride status and blood pressure regulation. Additionally, EPA+DHA supplementation can improve blood vessel function, especially their capacities for relaxation and flexibility. 4. Supports Healthy Immunity The immune system is the body’s security force. When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness. Having sufficient EPA+DHA in our tissues gives the immune system the option to generate messengers from them to coordinate its activities. Healthy immunity is held in delicate balance by EPA and DHA. No other omega-3s can substitute for EPA and DHA in this crucial role. 5. Vital for Healthy Pregnancy Babies of mothers who have good EPA+DHA status through pregnancy have a lower risk for problems with mood, cognition, and behavior in their early childhood. DHA, the predominant omega-3 in our cell membranes, is essential to the developing fetal heart, brain, and retina. A meta-analysis of 38 trials⁴ concluded that children born to mothers with higher prenatal EPA+DHA intakes show better motor, vision, and cognitive development in their first two years of life. Yet U.S. women on average have considerably lower EPA+DHA intakes than recommended by the U.S. National Institute of Medicine. 6. Total Brain and Body Protection EPA and DHA have been shown to protect brain circulatory function and preserve memory and other cognitive capacities. EPA and DHA support many other organs and body systems including the liver (by preventing triglyceride buildup), the joints (promoting joint comfort), eyes (essential for retinal function), and muscles (protecting against mobility loss as we age). With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart, and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. BrainMD is proud to recommend its new, high EPA and DHA premium liquid fish oil… Omega-3 Power Squeeze - Liquid Omega-3 Supplement Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910mg EPA and 590 DHA, as their triglyceride forms that occur naturally in fish, for a total of 1500 mg per serving. Omega-3 Power Squeeze FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Is Omega-3 Power Squeeze well absorbed? Yes. The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than fish oil that is not emulsified.* However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold.* With concerns over mercury and other potential toxins, how safe is Omega-3 Power Squeeze? The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from wild-caught, sustainably harvested fish.* It is maintained fresh while being tested by independent labs to exclude over 250 toxic contaminants, such as mercury, lead, arsenic, cadmium, and other heavy metals, dioxins, polychlorinated biphenyls (PCBs), furans, and other substances. It is gently purified and then emulsified for better absorption and taste.* Is it fishy or unpleasant tasting? No. One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils.* Is it safe for pregnant/lactating women? Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding.* Also, the US National Academies recommend omega-3s for toddlers and older children.* Children aged 1-3 can take a half tablespoon every other day. Is it safe to take Omega-3 Power Squeeze with other BrainMD products? Absolutely! We recommend pairing this supplement with NeuroVite Plus Multivitamin, our unique brain directed multiple. Together these are an excellent means for closing the nutrient gaps in today’s diet.* For users seeking to optimize their memory, Omega-3 Power Squeeze also can be taken along with Bright Minds Memory Multivitamin.* This powder delivers a clinically effective dose of phosphatidylserine (PS), the nutrient best documented for memory, along with the vital vitamins and minerals of NeuroVite Plus.* Does this supplement contain allergens? Omega-3 Power Squeeze is free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. [/wc_box] Experience the Benefits of EPA and DHA Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health. Try Omega-3 Power Squeeze today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power Squeeze 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. Thompson, M., Hein, N., Hanson, C., Smith, L. M., Anderson-Berry, A., Richter, C. K., Bisselou, K. S., Appiah, A. K., Kris-Etherton, P., Skulas-Ray, A. C., & Nordgren, T. M. (2019). Omega-3 fatty acid intake by age, gender, and pregnancy status in the United States: National Health and Nutrition Examination Survey 2003–2014. Nutrients, 11(1), 177. https://doi.org/10.3390/nu11010177 2. Mehdi, S., Manohar, K., Shariff, A., Kinattingal, N., Wani, S. U. D., Alshehri, S., Imam, M. T., Shakeel, F., & Krishna, K. L. (2023). Omega-3 fatty acids supplementation in the treatment of depression: An observational study. Journal of Personalized Medicine, 13(2), 224. https://doi.org/10.3390/jpm13020224 3. Chang, J. P.-C., Su, K.-P., Mondelli, V., & Pariante, C. M. (2017). Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534–545. https://doi.org/10.1038/npp.2017.160 4. Weiser, M. J., Butt, C. M., & Mohajeri, M. H. (2016). Docosahexaenoic acid and cognition throughout the lifespan. Nutrients, 8(2), 99. https://doi.org/10.3390/nu8020099
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Rest Easy: This Is THE Sleep Supplement for Kids!
Does your child get enough sleep each night? If not, they could be developing a serious sleep issue. Sleep Deprivation Sleep deprivation has reached epidemic proportions. According to the authoritative Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems¹ that interfere with their daily routines. The recommended daily sleep duration for adults is 7 to 8 hours, and children need more. The Committee reported that 5-year-olds may need 11 hours, and adolescents 9 to 10 hours. Yet, adolescents average fewer than 8 hours, and over a quarter of high school students can be sleep-deprived. Losing sleep has been associated with: Lower overall blood flow to the brain Negative effects on cognition, mood, and memory Greater appetite linked to increases of the hunger hormone ghrelin Loss of focus and willpower Mood issues and occasional anxiety Top Sleep Stealers & Sleep Promoters Sleep Stealers The list of reasons why your child might be missing out on a good night’s sleep is extensive. Unfortunately, sleep issues are only getting worse with the prevalence of devices, energy drinks, and video games. One common sleep stealer is caffeine. Too much caffeine from coffee, tea, chocolate, or energy drinks, can disrupt sleep. This is especially true when those foods and beverages are consumed later in the afternoon or evening. Believe it or not, your child’s room can be a sleep stealer. Is the room too hot/cold? Is there too much noise outside or inside the room? Is there too much light coming from outside or inside the room? Another sleep disrupter is medications. Many over the counter (OTC) medications can disturb sleep. These include asthma medications, antihistamines, cough medicines, anticonvulsants, NSAIDs (nonsteroidal anti-inflammatories), and stimulants (such as Adderall or Concerta). Before purchasing an OTC medication, be sure to ask the pharmacist whether it can affect your child’s – or your own – sleep. Sleep Promoters Having your child avoid caffeine and excessive screen time is a good place to start, but there are many other things you can do to improve their sleep. To help your child achieve consistent sleep, make sure they get to bed at the same time each night and wake up at the same time in the morning, including on weekends. Maintaining a regular sleep schedule can help your child feel more rested and ready to face the day. Consider making your child’s bedroom tech-free in the evenings. Remove all electronics from their bedroom and turn off all devices at least an hour before bedtime. Creating a relaxing environment, free from the distractions of the outside world, can help your child enter a restful state. If your child has problems falling asleep, a safe, scientifically formulated dietary supplement may help them achieve restful sleep. Here are some key ingredients to look for in a sleep supplement for kids. 2 Gentle & Natural Ingredients to Help Your Child Get Quality Sleep Melatonin Melatonin is our main sleep hormone. Melatonin is central to all the body’s mechanisms for promoting restful sleep and healthy sleep patterns. It’s made and released from the brain during the night to naturally regulate the body’s 24-hour circadian rhythms and sleep/wake cycle. Recent advances in our understanding of melatonin indicate that for many people, a very low dose – slightly more than one milligram – works better than the previously used doses of several milligrams. That means many sleep supplements offer significantly higher doses of melatonin than required to achieve and maintain restful sleep. Some children require more melatonin, so you may need to gradually increase your child’s dose until they get to sleep within a reasonable 30- to 60-minute period. Magnesium Sometimes called the relaxation mineral, magnesium is fundamental to our health. Sadly, about half of all Americans aren’t getting enough of it.² Magnesium is essential for our cells to make their vital life energy, for the brain to function normally, and for the entire body to be healthy. It plays important roles in muscle relaxation, calming of racing thoughts, and in promoting overall sleep quality. Magnesium is also required for our muscles to maintain healthy tone: for the heart muscle to contract and relax in rhythm, for the voluntary muscles (legs, arms, back, facial) to work without cramping, and for the involuntary muscles to manage the digestive system and other internal organs. Having enough magnesium is essential to maintaining and renewing all these muscles during sleeping and waking hours. BrainMD offers a natural sleep supplement for kids (and adults) that contains effective doses of melatonin, magnesium, and many other sleep-promoting ingredients… Put Me To Sleep Naturally Put Me To Sleep Naturally is based on the most recent nutraceutical research on sleep onset, duration, and quality.* Put Me To Sleep includes six potent ingredients that work synergistically to help relax the mind and body in preparation for sleep: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Melatonin – the master hormone for regulating the body’s sleep cycle, effective for improving sleep when taken by mouth* GABA – the brain’s major calming neurotransmitter that balances excitation versus inhibition and helps new nerve cells develop and mature* Magnesium – this essential mineral is vital for brain activity during sleep, protects the brain circuits against overload, and helps bring on sleep and improve sleep quality* Vitamin B6 – vitamin B6 is crucial for the enzymes that produce melatonin, as well as for GABA, serotonin, and other sleep-related brain neurotransmitters* 5-HTP – a starting molecule natural to the brain and important to produce not just serotonin, a regulatory neurotransmitter that enables quality sleep, but also melatonin* L-Theanine – a unique green tea amino acid and natural relaxant, l-theanine can improve time to fall asleep, sleep duration, and sleep quality in children and adults* [/wc_box] With a broad range of beneficial actions, these ingredients are carefully combined in Put Me To Sleep to promote recovery from daily stress, calm and relaxation, and fully restful sleep.* Can Children Take It? Yes! Children can be started at 1 tablet per 40 pounds of body weight. Kids who have difficulties with attention, behavior, and social communication, can be increased to 4 tablets per day or more, as recommended by a nutritionally-informed physician.* This supplement was made in chewable tablets to ensure great taste and fast action. Its effects should be felt in just minutes – 1 hour maximum.* Natural Sleep Supplement for Kids If your child has difficulties falling or staying asleep, this natural sleep supplement for kids can help them achieve deep, sustained, and restorative sleep.* Get Put Me To Sleep today so your child can sleep well tonight!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Put Me To Sleep Naturally 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. [wc_button type="primary" url="/supplements/sleep" title="Shop Sleep Supplements" target="blank" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP SLEEP SUPPLEMENTS[/wc_button] References: Colten, H. R., & Altevogt, B. M. (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press. https://doi.org/10.17226/11617 Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutritional Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
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Berberine Supplements: One of the Best Ways to Burn Fat!
As we age, it’s normal for our metabolism to slow down. A recent study published in Science¹ found that there’s a gradual slowing of the metabolism after the age of 20. However, a significant decline in metabolism doesn’t occur until around the age of 60. So, regardless of your age, how can you know if you have a slow metabolism? Let’s find out! Signs of a Slow Metabolism Metabolism refers to a chain of complex physical processes. It occurs in all living things, transforming sustenance into the building blocks that allow functions like movement, growth, development, and reproduction. Metabolic function can be affected by numerous factors, including diet, exercise, and age. So, what are the signs that your metabolism isn’t functioning at an optimal level? You may: feel sluggish, tired, or struggle with fatigue experience weight gain or find it difficult to lose weight even if you eat healthy have bloating, gas, or may frequently feel cold deal with mood issues maintain a poor diet fail to get consistent exercise have too much stress get inadequate sleep Other causes of a slow metabolism include genetics and certain medical conditions. The good news is you can address these potential causes of low metabolism with healthier lifestyle choices. An effective way to rev up your metabolism is with whole foods and high-quality dietary supplements. One supplement believed to assist with healthy weight management and metabolism is berberine. What is Berberine? Berberine is well known for its physiological effects on the body’s metabolism. Berberine is a benzylisoquinoline alkaloid found in medicinal plants and is considered one of the most promising natural ways to help metabolic challenges, including blood sugar, liver, and weight issues. Studies show that it can help regulate insulin sensitivity and improve the effectiveness of insulin secretion.² Berberine also may help support gut microbiota dysbiosis³ by allowing an increase in beneficial bacteria. A healthy gut microbiome may improve digestion and promote the breakdown of branch chain amino acids, which can help with insulin resistance. With so many benefits, it’s clear why berberine is popular for maintaining a healthy weight and metabolism. That’s why BrainMD is proud to offer its new ultra-pure berberine supplement… Smart Metabolic Burn: Premium Berberine Supplement! Tired of trying every weight support program without seeing results? Wondering if there’s a breakthrough product or natural way to maintain a healthy appetite that can finally work for you? Don’t waste your time on fads or gimmicks; support your health with a science-backed approach to metabolic wellness. Burn Fat & Balance Glucose Levels Smart Metabolic Burn is clinically formulated for sustainable, healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges.* Top Benefits of Smart Metabolic Burn Taking Smart Metabolic Burn can help: Improve metabolic health* Reduce oxidative stress* Promote healthy blood sugar levels and insulin sensitivity* Decrease abdominal fat and waist to hip ratio* Support metabolism of fat in the liver* Maintain healthy cholesterol and triglyceride levels* Support a healthy inflammatory response within the body* Retain body composition when paired with diet and exercise* Who Can Benefit from Smart Metabolic Burn? This product is recommended for those seeking support for metabolic, cardiovascular, and GI health.* Individuals who struggle with cravings and overeating, or are trying to maintain healthy blood sugar levels, also may benefit from this formula.* Women experiencing menopausal symptoms may find support for healthy weight management by taking this product.* Smart Metabolic Burn Ingredients Oleoylethanolamide Oleoylethanolamide (OEA) is a novel substance in the field of weight management medicine. The compound works with the existing OEA synthesized in the intestine to reduce overall food intake and stimulate lipolysis,⁴ the breakdown of triacylglycerols into free fatty acids and glycerol. OEAs role in weight loss is based on the activation of peroxisome proliferator-activated receptor-α, which reduces blood lipid levels and enhances peripheral fatty acid breakdown. Berberine Blend Berberine is renowned for its physiological impact on the body’s metabolism and has been used for years in traditional Ayurvedic and Chinese medicine. Derived from benzylisoquinoline alkaloids found in medicinal plants, it stands out as a highly promising natural aid for metabolic issues. Dihydroberberine is a bioactive form of berberine recognized for its superior bioavailability. Its unique structure facilitates rapid absorption in the intestines, maximizing its effectiveness and ensuring the body can harness its metabolic benefits. Smart Metabolic Burn FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How do I take Smart Metabolic Burn? It’s recommended for adults to take one capsule twice per day, approximately 30 minutes before a meal. How does this supplement support my insulin regulation? Berberine has been shown to improve the uptake of glucose in the blood into the cells by improving reactions of insulin-like growth factor-1 (IGF-1),² which helps increase overall insulin production throughout the body. This can be beneficial for maintaining healthy insulin levels. Can this supplement make me dependent on it, or addicted? Since this supplement is created from herbal blends, it doesn’t cause dependence. Does this product have any side effects? Berberine may cause diarrhea, upset stomach, or constipation. Oleoylethanolamide should only be taken under medical supervision if you have pre-existing liver issues. Is this product safe to take during pregnancy? This product isn’t recommended for use in women who are pregnant or nursing. If you’re trying to get pregnant, check with a medical professional prior to starting any dietary supplement. What other BrainMD supplements work well with Smart Metabolic Burn? Pairing this supplement with BrainMD’s Craving Control can help support metabolism and weight management.* The anti-inflammatory and insulin regulating effects of Smart Metabolic Burn, when taken with the mood balancers and recovery components of l-glutamine in Craving Control, make this a formidable weight support duo!* Does this product contain any allergens? No. It’s free of added sugar, nuts, gluten, corn, soy, eggs, or yeast, and has no artificial colorings or flavorings. [/wc_box] Feel the Burn Smart Metabolic Burn had been clinically studied for healthy weight management.* By targeting inflammation and decreasing oxidative stress, Smart Metabolic Burn addresses the root cause of weight-related challenges. Formulated with 99.5 mg of a proprietary berberine blend and 125 mg of oleoylethanolamide, Smart Metabolic Burn goes far beyond ordinary metabolic wellness supplements. Just two capsules a day can help kickstart your metabolism and promote healthy weight management.* Try Smart Metabolic Burn today! Note: It’s recommended to consult with a medical provider before taking a new supplement. 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 Metabolic Burn 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. Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., & IAEA DLW Database Consortium, et al. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808-812. https://doi.org/10.1126/science.abe5017 2. Cao, C., & Su, M. (2019). Effects of berberine on glucose-lipid metabolism, inflammatory factors, and insulin resistance in patients with metabolic syndrome. Experimental and Therapeutic Medicine, 17(4), 3009–3014. https://doi.org/10.3892/etm.2019.7295 3. Zhang, L., Wu, X., Yang, R., Chen, F., Liao, Y., Zhu, Z., Wu, Z., Sun, X., & Wang, L. (2021). Effects of berberine on the gastrointestinal microbiota. Frontiers in Cellular and Infection Microbiology, 10, 588517. https://doi.org/10.3389/fcimb.2020.588517 4. Guzmán, M., Lo Verme, J., Fu, J., Oveisi, F., Blázquez, C., & Piomelli, D. (2004). Oleoylethanolamide stimulates lipolysis by activating the nuclear receptor peroxisome proliferator-activated receptor alpha (PPAR-alpha). Journal of Biological Chemistry, 279(27), 27849-27854. https://doi.org/10.1074/jbc.M404087200
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Here Are 3 of the Top Foods to Avoid When You’re Stressed
Why is it that when we get stressed we begin to crave exactly the opposite of what is good for us? For many of us that struggle with stress, as soon as we begin to feel those worries creeping up on us, we would do anything to alleviate it. However, when we're stressed, we often aren't thinking very straight, and might make poor food choices that end up hurting us instead of brain-healthy ones that help us reach our goals. Consider the typical comfort foods: things like gooey mac & cheese, creamy potatoes, and decadent ice cream. These foods are what your brain craves most when it’s stressed, and because you feel so anxious you want to do whatever you can to feel better and figure, “Why not? I deserve it; I just want to feel better…” But, if you listen to your stressed-out brain, you may end up feeling worse. These foods, because they are high in carbs send your blood sugar on a roller coaster, are what your stressed-out brain craves. They even increase your cortisol (the stress hormone) levels. This only makes it more difficult to calm your anxious thoughts and can cause you to feel stressed and groggy. Additionally, foods that contain sugar, gluten, and casein from dairy can trigger the pleasure center in your brain. 3 Food Groups to Avoid When You're Feeling Stressed 1. Wheat-Based Products – (bread, tortillas, etc.). They're truly addictive and are difficult for people to wean themselves from – when carbohydrates are processed in your body they're immediately broken down to sugar. Gluten also damages your intestinal lining, which can affect the production absorption of serotonin in your body. 2. Corn – Eating corn or corn-based products will only make you more anxious,¹ as it is high in carbs which will increase your blood sugar, and starch, which can leave you feeling drowsy and lethargic. 3. Sugary Processed Treats – This one is tough. You think maybe if I go get a snack from the vending machine, I’ll feel better and have more energy. You go for the Kit-Kat...you deserve a break, after all. However, not long after your chocolate break, you start feeling jittery and feelings of anxiousness return. Then comes the crash; you become lethargic and are unable to focus. To avoid this unhealthy blood sugar roller coaster, opt for healthier options that will help you feel fuller longer. In addition to avoiding these food groups during times of stress, it’s important to support your body. Stress can drain your energy and important nutrients, help your body replenish those nutrients by putting good in. Everyday Stress Relief Everyday Stress Relief combines five carefully selected ingredients to help you stay calm without feeling drowsy and to support your body’s natural reaction to the stress that is, unfortunately, unavoidable.* Everyday Stress Relief Ingredients Rebuild your inner strength with the help of herbs and nutrients that have been clinically shown to help buffer against occasional stress.* Holy Basil Extract is an adaptogen (an herb that helps the body adapt to stress²) that has long been revered in India and supports a calm mood.* Relora®, a proprietary adaptogenic blend of magnolia and phellodendron, reduces the stress hormone cortisol and improves mood.* Taurine, an amino acid, is required by the adrenal glands – crucial for coping with stress.* Magnesium is a mineral with multiple brain benefits, including greater calm, enhanced mood, improved focus, and better sleep.* L-Theanine is an amino acid clinically shown to promote alpha wave production in the brain.* It provides stress relief quickly, in as little as 45 minutes.* Everyday Stress Relief Benefits Here are some of the top benefits of our stress-reducing supplement Everyday Stress Relief: Calm without the drowsiness* A more positive mood* Sharper mental focus* Healthy adrenal hormone and cortisol levels* Renewed energy levels* Keeping up with a busy schedule can leave you feeling stressed out and exhausted, like you’ve hit the wall. A premier stress-reducing supplement, Everyday Stress Relief harnesses the power of five natural ingredients to soothe your frazzled nerves.* Try Everyday Stress Relief today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief 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. Smith, M. (2024, January 29). How a corn-based diet led to mental illness. Psychology Today. https://www.psychologytoday.com/us/blog/a-short-history-of-mental-health/202401/how-a-corn-based-diet-led-to-mental-illness 2. Lopresti, A. L., Smith, S. J., Metse, A. P., & Drummond, P. D. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (Holixer™) on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130. https://doi.org/10.3389/fnut.2022.965130
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These Are 2 of the Best Clean Energy Supplements!
In our fast-paced world, many people have tried different ways to increase their energy. When energy levels become depleted, some try a quick fix to combat fatigue and boost their energy. Unhealthy Ways to Increase Energy Unfortunately, many of the things people do to boost their focus and energy end up backfiring. These include: Caffeine Caffeine consumption has increased over the past decades; people have gone from drinking 1-2 cups of coffee a day to double that…or even more. Though coffee has become the new comfort food, daily intakes of more than two cups can be overstimulating and potentially detrimental. While caffeine can lead to a temporary increase in alertness, excessive caffeine consumption from popular energy drinks may contain ingredients that constrict blood flow to your brain and many other organs. Dopamine Dopamine is a neurotransmitter that activates the pleasure centers of the brain. Aside from caffeine, there are many other unhealthy ways to get a dopamine fix. Anything potentially addicting, like nicotine, alcohol/drugs, or sugar-laden/fat-filled treats, can increase brain dopamine activity and cause compulsive behaviors. Energy Drinks These beverages contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants, all of which provide a temporary energy boost. Since they fail to fuel the body’s natural energy processes, the effects of these beverages are typically short-lived and may cause serious issues for the brain and body. If you struggle with low or inconsistent energy throughout the day, do you best to avoid these unhealthy sources of energy. Healthy Ways to Increase Energy Ever wonder what people who seem to have boundless energy do to stay energized every day? Here are some of the best daily habits you should adopt to increase your energy. Best Ways to Increase Energy…Naturally! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Get Moving Though it may seem like an unlikely way to combat fatigue, research¹ validates that expending energy in a moderate workout actually can increase energy. Regular exercise can raise the levels of energy-promoting and mood-enhancing neurotransmitters – such as dopamine, norepinephrine, and serotonin – in the brain. In addition to its physical benefits, exercise increases blood flow² which helps deliver oxygen and other needed nutrients to the brain. It stimulates neurogenesis, the brain’s ability to generate new brain cells. Exercising also can aid the process of neuroplasticity, the brain’s way of adapting to challenges. Exercise can lead to an improved mood and a positive outlook on life. Even moderate exercise can help increase energy, so get moving. Quality Sleep Quality sleep helps your body restore many of the functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To ensure you have the energy you need, it’s essential to maintain these functions by getting quality sleep. Since sleep is essential to wellness, anything that disrupts your natural sleep pattern, like excessive caffeine, alcohol, or video game playing, can have adverse effects on your energy and ability to effectively perform tasks at work, school or home. It’s recommended that adults get 7 to 9 hours of sleep each night. Clean Energy Supplements At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to live as naturally as possible. We recommend ultra-pure supplements to help fill nutrient gaps rather than resorting to potentially harmful means of producing energy (like those listed above). [/wc_box] If you’re looking to energize your brain and body without adding calories to your diet, consider taking clean energy supplements like… Focus & Energy Focus & Energy helps combat fatigue, increase focus naturally, and preserve productivity – without the jitters or energy crash that can come from drinking caffeinated beverages.* Here’s a closer look at the 5 potent ingredients in Focus & Energy: Green Tea Extract (Camellia Sinensis, leaf concentrate) is a staple in Asian cultures that supports healthy blood vessels and helps increase blood flow to the brain.* Sensoril® Ashwagandha is a well-known herb that’s been used for centuries in Ayurvedic medicine. It’s an adaptogen that supports the body’s healthy response to stress by promoting calm and overall mental focus.* Rhodiola Rosea Extract is one of the best studied and most potent adaptogens. Rhodiola is fast-acting and has been shown to fight fatigue, support a positive mood, and improve physical and mental performance.* Panax Ginseng Extract (or Asian ginseng) is a potent adaptogen. Ginseng contains naturally occurring ginsenosides, which may support focus, memory, and overall well-being.* Choline is a vitamin-like nutrient that helps brain cells in the production of acetylcholine, a key neurotransmitter for attention and learning.* Choline enhances focus, supports healthy memory, and promotes calm.* Focus & Energy can help provide you with the nutrients you need to power through your day.* What Customers Are Saying... "I didn’t believe it when I first heard that the Focus & Energy supplement could make it to where no coffee would be needed. I am now almost two months coffee free! I can’t believe it! Thank you for all you do!” – Christopher H. Peak Energy Amplify endurance, sharpen focus, and boost mental + physical performance with BrainMD’s Peak Energy.* This advanced, fast-acting formula helps sustain focus and provides long-lasting energy without a crash.* The two ingredients in Peak Energy both synergistically work together providing you with all day lasting energy and more focus.* Let's take a closer look at each ingredient in Peak Energy supplement: PeakATP® - A researched and patented form of Adenosine 5’Triphosphate (ATP) Disodium, PeakATP® is structurally identical to the body’s ATP, which is utilized by all the cells for energy.* ATP is important during physical activity, especially high-intensity workouts. PeakATP® provides a sustainable source of energy that directly fuels working muscles when they need it most.* Benefits of PeakATP®: Supports blood flow* Helps with muscle activation* Supports total strength* Lessen muscular fatigue* Increases post-exercise ATP levels* Mitigates cognitive issues* Promotes recovery* Enfinity® Paraxanthine - Paraxanthine is a metabolite of caffeine in the human body. Enfinity® Paraxanthine stimulates the central nervous system and contributes to many of the benefits that come from caffeine intake.* Despite the widespread consumption of caffeine, only an estimated 30% of people metabolize caffeine efficiently.* When it comes to energy, Enfinity® Paraxanthine produces more consistent results than caffeine without the undesirable side effects.* Benefits of Enfinity® Paraxanthine: Supports sustained attention* Helps with short-term memory* Mitigates mental fatigue* Bolsters cognitive function* Sharpens reasoning and response time* Boosts cognitive performance/function* Produces powerful thermogenic effects* What Customers Are Saying... "It worked instantly for me. I would recommend it to anyone!!” – Nadine H. All-Day Energy If you’re looking for a safe, effective, natural, and non-habit-forming way to support your focus while conserving your mental and physical energy, Focus & Energy and Peak Energy are both excellent choices.* These clean energy supplements feature a blend of time-tested adaptogenic herbs and brain-supporting ingredients.* And, unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with these dietary supplements.* With Focus & Energy and Peak Energy, you can enjoy all-day alertness and productivity without the caffeine jitters.* Try them 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 Focus & Energy or Peak Energy 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: University of Georgia. (2006, November 8). Regular exercise plays a consistent and significant role in reducing fatigue. Science News. https://www.sciencedaily.com/releases/2006/11/061108191212.htm Mulser, L., & Moreau, D. (2023). Effect of acute cardiovascular exercise on cerebral blood flow: A systematic review. Brain Research, 1809, 148355. https://doi.org/10.1016/j.brainres.2023.148355
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Here's Why You Need to Take the Omega-3 Index Test
Your brain needs specific types of omega-3 fatty acids to function optimally. Though not technically classified as essential, these fatty acids are often considered essential for a reason – our bodies need them, and the only way to get enough of them is through foods or supplements. Adding appropriate amounts of healthy fats into your diet can have lasting benefits for your health. One of the best sources of healthy fats is omega-3 fatty acids. Omega-3 Basics Omega-3 fatty acids are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing. They’re also crucial for all our cells to make the energy they need to function. Sadly, today’s modern diet is typically low in omega-3-rich foods (which include fish, grass-fed meats, nuts, seeds, and dark leafy greens) and high in omega-6-rich foods with saturated fats and oils (corn, safflower, soybean, cottonseed, peanut). Let’s take a closer look at the two most important omega-3 fatty acids. EPA and DHA Only two fatty acids have been proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Omega-3’s health benefits primarily come from their long-chain fatty acids EPA and DHA. EPA fatty acids are less abundant in brain cells than DHA fatty acids but are known to be essential for healthy inflammatory responses as well as for the production of new nerve cells. DHA is the most prevalent fatty acid found in the brain. It’s also vital to the creation and maintenance of all the cells in both the brain and the retina (which functionally is an extension of the brain). Since the body is inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s performed, namely cold-water fish. Considering costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutants, many authoritative organizations recommend taking reputable, concentrated fish oil supplements to ensure adequate daily intakes of EPA and DHA. Healthy Omega Levels Surveys indicate most people don’t get enough omega-3s in their diet.¹ Research consistently shows that most Americans aren’t getting the amounts of EPA and DHA in their tissues that they likely require for optimal brain and heart health. Some studies demonstrate that as many as 90% of adults have suboptimal levels. Omega-3 EPA and DHA, and certain omega-6 fatty acids, are important for our health, but the standard American diet (SAD) gives us too little of the former and too much of the latter. Appropriate ratios are key. Eating too many foods rich in omega-6 fatty acids may be a problem because they can cancel out the benefits of omega-3 fatty acids when the ratio of omega-6 to omega-3 is too high. One way to balance this ratio is to eat fewer foods that contain omega-6 fatty acids and more that contain omega-3 fatty acids. Another way to help balance the omega-6 to omega-3 ratio is to take a high-quality omega-3 supplement every day.* Omega-3s and Aging As the body ages, it seems to become less efficient at using omega-3 EPA and DHA. Whether you’re young, middle-aged, or moving on in years, it’s important to have your Omega-3 Index measured. Here’s Why You Should Take the Omega-3 Index Test Omega-3 Index Test Basics The Omega-3 Index test only requires a single drop of blood to measure the total amount of omega-3 fatty acids EPA and DHA in the membranes of your red blood cells. It also directly reflects the levels of these fatty acids in the brain and other organs. The test is a clinically validated biomarker of your overall health, and a low level suggests your brain health may be at risk. In fact, your Healthy Omega-3 Level The optimal ratio isn’t known, except that we need at least an Omega-3 Index of However, most Americans are running an index under 8 percent, with an average index of 5.1. It’s recommended to aim for a level above 8 percent; 4 percent or lower suggests risk for cardiovascular, brain, and other health problems. How to Get to 8 Percent Based on clinical research² that examined how intakes of EPA and DHA improved the Omega-3 Index, it’s recommended that most adults take 1,400 to 2,800 mg of EPA and DHA omega-3 fatty acids a day. Children should get at least 700 mg per 40 pounds of body weight. When purchasing an omega-3 supplement, be sure to carefully read the label to find the EPA and DHA content, not the total fish oil content. Many budget fish oil supplements supply only 300 mg, not 1000 mg of EPA and DHA as their recommended daily dose. Optimize Your Omegas Getting adequate amounts of omega-3 fatty acids EPA and DHA can help improve overall brain and body function and well-being.* To ensure you’re getting enough Omega 3s, it’s recommended that you take the Omega-3 Index test. You can purchase the test here. Remember, an index value greater than 8 percent suggests you have sufficient omega-3 status. It’s important for anyone looking to stay on top of their physical and mental game to incorporate omega-3 supplements into their healthcare regimen and maintain their Omega-3 Index between 8 and 12 percent.* 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. References: 1. Papanikolaou, Y., Brooks, J., Reider, C., & Fulgoni, V. L. III. (2014). U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: Results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal, 13, 31. https://doi.org/10.1186/1475-2891-13-31 2. von Schacky, C. (2014). Omega-3 index and cardiovascular health. Nutrients, 6(2), 799–814. https://doi.org/10.3390/nu6020799
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