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When Should You Visit a Doctor If You Have Prostate Problems?
If you’re a man in or approaching your 50s, you might be making multiple trips to the bathroom each night. There could be several reasons for the frequent night flights, including issues with the kidneys, ureters, bladder, or urethra. Another common culprit of nightly urination (nocturia) for many men is an enlarged prostate. You may be familiar with the biological term from an advertisement or meeting with a doctor for your annual physical. But what exactly is the prostate? And why does it often become enlarged as men get older? Here’s what you need to know about the prostate and what steps you can take to keep it healthy. What Is the Prostate? Found only in men, the prostate is a gland that sits just below the bladder and surrounds the urethra, which is the tube that carries urine out of the body. About the size of a walnut, the prostate’s main function is to produce seminal fluid. As a man ages, it’s common for his prostate to become enlarged due to hormonal changes, often leading to issues with urination. If left untreated, an enlarged prostate also can increase your risk of developing other conditions such as urinary tract infections or kidney damage. Potential Prostate Problems As the prostate grows larger in middle-aged or elderly men, it squeezes around the urethra, which can block the flow of urine. This can create numerous urinary issues, including: Frequent urge to urinate (especially at night) Weak urinary stream/dribbling Multiple stops and starts Pain when urinating Incomplete emptying of the bladder Feeling like the bladder is full, even after urinating Blood in the urine Incontinence Prostate problems may even have negative effects on your sexual function. What Causes the Prostate to Become Enlarged? An enlarged prostate, or benign prostatic hyperplasia (BPH),¹ occurs when the cells in the prostate gland multiply at an abnormal rate. Although the exact cause of BPH is unknown, there are several factors that can contribute to its development. Age is one of the biggest risk factors for developing an enlarged prostate. As men age, their testosterone levels may decrease while their estrogen levels can increase, leading to cell growth in the prostate gland. Family history also may play a role in creating prostate problems as genetics can influence a man’s likelihood of developing BPH. Other contributing factors include lifestyle choices such as smoking and excessive alcohol consumption. Being overweight or maintaining a sedentary lifestyle also may lead to an increased risk of BPH. Additionally, medications used to treat high blood pressure, high blood sugar levels, and mood issues may worsen symptoms or cause urinary retention. Making healthy lifestyle choices, such as exercising regularly and maintaining a balanced diet, can help reduce the chances of developing BPH or other prostate/urinary issues. How to Treat an Enlarged Prostate Treatment for an enlarged prostate may vary depending on the severity of the condition. In mild cases, your doctor may simply monitor your symptoms and recommend lifestyle changes such as limiting fluids before bedtime or avoiding caffeine and alcohol. For moderate to severe cases, medication may be prescribed to help shrink the prostate gland or relax muscles in the bladder and prostate. Alpha-blockers are commonly used to relieve urinary symptoms by relaxing the muscle fibers that tighten around the urethra. In cases where medication isn’t effective, surgery may be recommended. Transurethral resection of the prostate (TURP) is a common procedure that involves removing part of the enlarged prostate tissue using a scope inserted through the penis. There also are newer, minimally invasive procedures available such as laser therapy or microwave therapy, which use intense heat to destroy excess tissue from the prostate. In general, these options have shorter recovery times and fewer complications than traditional surgery. It’s important to discuss treatment options with your healthcare provider to determine what course of action is best for you based on individual factors such as age, overall health, and severity of symptoms. 3 of the Best Natural Ingredients to Treat a Prostate Problem In addition to exercise and other lifestyle measures, getting the right nutrients through diet and supplements can help support the prostate and relieve BPH symptoms. Here are just a few prostate-promoting nutrients you should be getting via foods and supplements each day. Boron A study involving the role of boron in prostate health² indicated that higher dietary boron intake may be linked to a reduced risk of serious prostate issues. Boron appears to support healthy hormone balance and prostate size regulation. Boron may help support healthy brain function. It helps support the body’s utilization of vitamin D and magnesium, which are important for bone health. Also, boron may help maintain healthy testosterone levels and keep the prostate at a normal size. Foods containing boron include avocados, raisins, and prune juice. To increase levels of the mineral, it’s recommended to take a multivitamin that includes a pure form of boron. BrainMD’s NeuroVite Plus Multivitamin contains 1.5 mg of high-quality boron (as glycinate).* Saw Palmetto Saw Palmetto (Serenoa repens), a fan-shaped tree with thorny leaves, is native to the southeastern U.S. The fruit of this tree has been used in medicines to treat several conditions, including urinary issues in men. Saw palmetto may help improve the flow of urine and decrease the number of trips to the bathroom at night. By inhibiting 5-alpha-reductase (which can increase inflammation), saw palmetto may help prevent prostate growth. One study¹ showed that men who received a saw palmetto supplement showed reduced urinary tract symptoms compared to a placebo. For maximum benefit, it’s recommended that you purchase a saw palmetto supplement that’s standardized to 85-95% total fatty acids. Zinc This mineral is necessary for the functioning of at least 2000 enzymes and other proteins vital for our life processes. Zinc is crucial for healthy development of the brain and other organs. All our cells need zinc to maintain the structure of their DNA and the actions of their genes, but also for a diverse array of other essential cell functions. Zinc is crucial for the body’s antioxidant defenses and helps defend against free radical toxins. This mineral also is urgently needed during pregnancy and for childhood development, sexual maturation, and male fertility. Research³ shows that many men over the age of 50, especially those dealing with BPH, are low in zinc. One study found that men with an enlarged prostate have an average of 61% less zinc⁴ in their prostate tissues than men without the condition. The best way to raise zinc levels is to take a chelated form of the mineral, which can help increase absorption. NOTE: It’s recommended to consult with a nutritionally-informed healthcare practitioner before starting any supplement regimen. When Should You Visit a Doctor About an Enlarged Prostate? An enlarged prostate is a common condition that affects many men as they age. While having an enlarged prostate isn’t always a cause for concern, it’s important to monitor any symptoms you may be experiencing and speak with your doctor if you have concerns. Though BPH often can be managed with lifestyle modifications, some cases may require additional steps to rectify the issue. If you’re experiencing symptoms such as frequent urination, difficulty starting or stopping urine flow, or a weak urine stream, it may be time to schedule an appointment with your healthcare provider. These symptoms may indicate an enlarged prostate and shouldn’t be ignored. Also, if you notice blood in your urine or experience pain during urination or ejaculation, seek medical attention right away. These could be signs of a more serious condition and may require immediate evaluation and treatment. Scheduling regular check-ups with your doctor is a smart way to maintain good prostate health. Men over 50 should discuss risk factors for developing prostate problems and get regular blood work, including a PSA test, if recommended by their doctor. Early detection and treatment can help manage symptoms and prevent complications down the road, so don’t delay in reaching out to a trained medical professional if you’re having urinary or prostate problems. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Quick Tips to Improve Nightly Urination Reduce your intake of liquids 2-4 hours before you go to sleep Refrain from drinking caffeine during evening hours Limit alcohol consumption, especially during evening hours Fully empty your bladder when you urinate Try not to take unnecessary medications that can worsen urinary issues Exercise your Kegels daily to help improve bladder control [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *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. Scientific References: ¹Lim, K. B. (2017). Epidemiology of clinical benign prostatic hyperplasia. Asian Journal of Urology, 4(3), 148–151. https://doi.org/10.1016/j.ajur.2017.06.004 ²Cui, Y., et al. (2004). Dietary boron intake and prostate cancer risk. American Journal of Epidemiology, 159(9), 915-924. ³Sauer, A. K., Vela, H., Vela, G., Stark, P., Barrera-Juarez, E., & Grabrucker, A. M. (2020). Zinc deficiency in men over 50 and its implications in prostate disorders. Frontiers in Oncology, 10, 1293. https://doi.org/10.3389/fonc.2020.01293 ⁴Christudoss, P., Selvakumar, R., Fleming, J. J., & Gopalakrishnan, G. (2011). Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma. Indian Journal of Urology, 27(1), 14–18. https://doi.org/10.4103/0970-1591.78405
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Here's How to Boost Your Calm with GABA
How often do you feel stressed? It’s an important question to ask for both your psychological and physical health as the two are inextricably linked. While we all experience small bouts of stress in daily life, feeling stressed frequently or daily is a major risk factor to your health. Stress can increase feelings of anxiousness, sleeplessness, and low mood – which, in turn, can lead to more serious health issues. Indeed, the American Institute of Stress reports that, on average, upwards of 60 percent of primary care doctor visits are related to stress. A recent Harris Poll survey¹ on stress for the American Psychological Association revealed that three-quarters of Americans reported experiencing a stress-related health impact over the past month. But here’s the good news. Your brain produces its own natural relaxant. It’s a neurotransmitter designed to slow the firing of excitatory neurotransmitters – which are released during times of stress. It’s called gamma-aminobutyric acid – or GABA for short. GABA has an intensely calming influence on the mind and body. Maintaining optimal GABA levels is essential to your mental health as this neurotransmitter plays a critical role in regulating stress and sleep. Though severe stress can deplete GABA levels, you can take steps to support optimal GABA levels to promote calm. Here are several strategies for naturally increasing GABA levels. 5 of the Best Ways to Increase GABA Naturally 1. Embrace Stress-Reducing Practices Reducing your stress by practicing proven relaxation techniques is essential for health and well-being. Activities such as yoga, meditation, and diaphragmatic breathing have all been shown to increase GABA levels and promote calm. These practices help to calm the sympathetic nervous system, which is engaged during times of effort and stress, and activate the “rest and digest” parasympathetic nervous system and naturally increase GABA levels. In one 12-week yoga intervention study,² researchers observed increased GABA levels, improved mood, and decreased feelings of anxiousness in participants. 2. Get Restorative Sleep Getting quality, restorative sleep each night is essential for maintaining healthy GABA levels. Practice good sleep hygiene: Stick to a regular sleep schedule of going to bed and waking up at the same time. Ensure your sleep environment is cool, dark, and quiet. Turn lights low and avoid stimulating activities an hour before bed. Limit caffeine consumption to morning hours only. Avoid alcohol and don’t eat dinner too close to bedtime. Of course, if you have low GABA, sleep may be more challenging. If you practice the other suggestions here, they also can help you to get restful sleep. 3. Exercise Yes, here’s one more reason to exercise! It has been shown to increase GABA neurotransmitter production in the body. It’s one of the reasons why exercise helps to calm feelings of anxiousness and improve sleep quality. Research shows that vigorous exercise is particularly effective in activating the metabolic pathway that replenishes GABA. However, for lasting results, consistent exercise over time will stimulate GABA neurotransmitter production and help to keep those levels in the optimal range. 4. Diet The foods you consume also impact your body’s GABA levels. A brain-healthy diet full of whole foods, fish, lean meats, fruits, vegetables, seeds, and nuts will deliver the vitamins, minerals, and amino acids needed to support GABA synthesis in your body. The amino acid glutamate is a precursor for GABA. Eating foods rich in glutamate can support GABA production. These include slow-cooked meat and poultry, bone broth, fish, and eggs. Also, broccoli, tomatoes, mushrooms, walnuts, and soybeans are great vegetarian sources of glutamate. GABA production requires vitamin B6 as well. So be sure you consume plenty of foods rich in vitamin B6 such as garlic, Brussels sprouts, spinach, broccoli, and bananas. Other amino acids such as theanine and taurine may help to boost GABA levels too. Green tea and seafood are good sources of these nutrients. Don’t forget that GABA may be synthesized by gut bacteria. Fermented foods, rich in beneficial bacteria, support a healthy microbiome, which helps ensure healthy GABA production. Eat probiotic-rich foods such as sauerkraut, kimchi, miso, tempeh, yogurt, and kefir to help boost GABA levels. 5. Supplements Nutritional supplements can provide you with targeted herbs and nutrients shown to support GABA production as well as promote relaxation such as lemon balm, l-theanine, and magnesium. However, there’s no better way to get the benefits of increased GABA almost instantly than to supplement with GABA itself. It’s simple, easy, and can deliver results quickly. GABA Calming Support GABA Calming Support is a unique formula made up of clinically proven ingredients, including GABA that’s chemically identical to the GABA your body synthesizes.* Research has shown that GABA supplementation may help to decrease beta waves,³ which tend to be associated with situational stress and agitation, and boost alpha waves, which are a sign of calm and relaxation.* GABA Calming Support can help to turn off racing thoughts and help prepare you for sleep.* The formula’s additional ingredients – l-theanine, lemon balm, magnesium, and vitamin B6 – can help enhance its relaxing effects.* What’s more, it’s fast-acting and doesn’t cause drowsiness.* Finding Calm and Protecting Sleep Don’t ignore the overwhelming amount of research that indicates keeping stress in check and ensuring quality, restorative sleep are critical to both physical and mental well-being. You can start incorporating these practices today and quickly feel the benefits of calm, relaxation, and improved sleep. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about GABA Calming Support 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. American Psychological Association. (2022, October). Stress in America 2022: Concerned for the future, beset by inflation. American Psychological Association. https://www.apa.org/news/press/releases/stress/2022/report 2. Streeter, C. C., Whitfield, T. H., Owen, L., Rein, T., Karri, S. K., Yakhkind, A., Perlmutter, R., Prescot, A., Renshaw, P. F., Ciraulo, D. A., & Jensen, J. E. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. Journal of Alternative and Complementary Medicine, 16(11), 1145–1152. https://doi.org/10.1089/acm.2010.0007 3. Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. Biofactors, 26(3), 201–208. https://doi.org/10.1002/biof.5520260305
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What Are the Risks and Benefits of Using Caffeine and Nootropics?
Are you looking to supercharge focus, enhance your cognitive abilities, or just have enough vitality to get through the day? If so, you’ve likely tried caffeine or nootropics at some point – two popular go-tos when seeking improved energy and mental performance. But before you add a brain supporting concoction to your coffee or other beverage, let’s take a deep dive into the complex chemistry of caffeine and nootropics to help uncover whether this dynamic duo is a secret weapon for productivity or a risky gamble with your health. What Are Nootropics? Nootropics are substances designed to enhance cognitive function. While some nootropics are naturally occurring compounds, others are synthetic. Each works through different mechanisms in the brain to help support memory, creativity, and focus. Many people, such as students seeking better concentration or working professionals aiming for improved productivity, turn to nootropics hoping to find a mental edge. The appeal lies in their potential benefits versus the typical drawbacks associated with stimulants. Some popular examples of nootropics include herbal supplements like ginkgo biloba. The world of nootropics is vast and continually evolving. This may be a challenge for many users, who must navigate this landscape carefully to find what works best for them. Caffeine and Cognitive Function Caffeine is a well-known stimulant found in coffee, tea, and various energy drinks. Its primary role lies in blocking adenosine receptors in the brain. This action keeps you alert and may reduce feelings of fatigue. Consuming caffeine can help raise dopamine levels, which can lead to improved mood and motivation. It’s no wonder many reach for that cup of joe during early mornings or late-night study sessions. Research shows that caffeine can help promote focus and reaction time.¹ It helps sharpen mental clarity while promoting wakefulness. Tasks requiring sustained attention may become more manageable with even a small amount of caffeine (a shot of espresso, for instance). Also, caffeine may support memory consolidation.² This means it can help your brain process information more effectively after you’ve learned something new. Potential Harmful Effects of Caffeine Unfortunately, caffeine also has its downsides, most notably its capacity to cause nervousness or hyperawareness. Caffeinated beverages can disrupt sleep, especially when consumed later in the day. Also, caffeine may cause digestive issues and headaches. Another significant drawback of caffeine is that it restricts blood flow to the brain. One study³ showed that among healthy coffee drinkers, cerebral blood flow was reduced by 27%. Since your brain uses about 20% of the total blood flow in your body, any reduction in this flow can have a negative impact on brain function. So, what’s the recommended daily limit for caffeine? Most adults can safely consume up to 400 milligrams⁴ of caffeine per day, which roughly translates to about four cups of brewed coffee. However, individual tolerance levels can vary, and some people may experience jitteriness, sleeplessness, or increased or irregular heart rate even with lower amounts. Can Caffeine and Nootropics Be Used Together? Combining caffeine and nootropics can be enticing for those looking to support cognitive performance. Many have wondered if these two powerful substances work well together or not. Caffeine primarily acts as a stimulant, enhancing alertness and focus. On the other hand, nootropics are designed to improve various aspects of brain function, such as memory and creativity. When used in tandem, they may complement each other to promote a wide array of health benefits. However, it’s important to consider individual tolerance levels. Some people may find that caffeine enhances the efficacy of certain nootropics without any negative side effects. Others might experience increased hyperactivity and fidgetiness. Benefits of Using Both Caffeine and Nootropics Using caffeine and nootropics may yield impressive benefits for cognitive function. They may help improve memory recall, enhance creativity, and reduce mental fatigue. The combination of these two substances may create a synergistic effect that amplifies overall productivity. Caffeine’s stimulatory properties may complement the cognitive enhancements offered by nootropics. This pairing may help you tackle complex tasks with greater ease. Many users report heightened clarity of thought when combining both substances. Also, this duo may aid in mood enhancement as well, potentially leading to a more positive outlook during challenging tasks or projects requiring sustained focus. Risks of Using Both Caffeine and Nootropics Combining caffeine and nootropics also may come with certain risks. Caffeine is a powerful stimulant that can lead to increased heart rate, nervousness, and feelings of anxiousness when taken in excess. Mixing caffeine with certain nootropics might intensify these negative effects. Some nootropics may enhance the excitatory properties of caffeine, leading to potential overstimulation. This could result in restlessness or difficulty focusing rather than improved mental clarity. It’s important to keep in mind that individual responses may vary. What works well for one person could trigger adverse reactions in another. It’s crucial to monitor how your body reacts when using both substances together. Adverse interactions between specific nootropics and caffeine are possible too. Certain combinations might counteract each other’s benefits or even create new side effects. All these points are worth considering before you add them to your routine. Alternatives to Using Caffeine and Nootropics If you’re looking to boost your cognitive performance without relying on caffeine and nootropics, there are plenty of alternatives to explore. First, explore potential lifestyle changes you might adopt. These are just a few you might consider adding to your daily wellness routine… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Regular exercise can help promote brain function. Activities like running or yoga can increase blood flow and promote neurogenesis. Nutrition can play a crucial role too. Foods rich in omega-3 fatty acids, antioxidants, and vitamins and minerals can help support cognitive health naturally. Add salmon, blueberries, and leafy greens to your diet for an effective brain boost. Mindfulness practices, such as meditation, may help improve focus and reduce stress levels. Even short sessions daily can make a big difference over time. Sleep should never be overlooked. Quality rest is essential for memory consolidation and overall mental clarity. Brain games, like working on puzzles or learning new skills, can help keep the mind sharp without any stimulants involved. [/wc_box] Best Practices for Using Caffeine and Nootropics Together When it comes to combining caffeine and nootropics, a gradual approach is best. Starting with lower doses can allow users to gauge their reactions before making any adjustments, if necessary. This measured approach ensures that both caffeine and nootropics can contribute positively to energy and mental clarity without overwhelming the system. Energy and Mental Clarity: Find the Right Balance Finding the right balance between caffeine and nootropics is essential for anyone looking to enhance their cognitive performance with these two stimulating compounds. While caffeine offers immediate benefits, such as increased alertness and improved focus, nootropics can provide longer-lasting effects that support brain health over time. Experimenting with various combinations may help you discover what works best for your individual needs. It’s important to start with lower doses and observe how your body responds. Monitoring any side effects or changes in mood can help you make the appropriate adjustments along the way. Ultimately, finding the proper balance between caffeine and nootropics may allow for greater mental clarity and productivity – an enticing prospect for students, professionals, or anyone eager to support their cognitive capabilities. Note: It’s recommended to consult with a healthcare professional before adding caffeine and/or nootropics to your diet, especially if you have pre-existing conditions or are on any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. National Research Council. (2018). Caffeine in food and dietary supplements: Examining safety: Workshop summary. National Academies Press. https://doi.org/10.17226/25116 2. Johns Hopkins Medicine. (n.d.). Caffeine has positive effect on memory. Johns Hopkins Medicine. Retrieved January 16, 2025, from https://www.hopkinsmedicine.org 3. Addicott, M. A., Yang, L. L., Peiffer, A. M., Burnett, L. R., Burdette, J. H., Chen, M. Y., Hayasaka, S., Kraft, R. A., Maldjian, J. A., & Laurienti, P. J. (2009). The effect of daily caffeine use on cerebral blood flow: How much caffeine can we tolerate? Human Brain Mapping, 30(10), 3102–3114. https://doi.org/10.1002/hbm.20732 4. Mayo Clinic Staff. (n.d.). Caffeine: How much is too much? Mayo Clinic. Retrieved January 16, 2025, from https://www.mayoclinic.org
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Do You Really Need All 8 B Vitamins?
Most medical students are taught that people do not need vitamins and supplements. If you eat a balanced diet, they are told, you get all of the nutrients needed. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] "I was told this in medical school and it is still the mantra being disseminated decades later." - Dr. Daniel Amen. [/wc_box] The one problem with this advice is that no one has a truly balanced diet. Nowadays, people live in a fast-paced society where they pick up food on the fly, skip meals, eat sugar-laden treats, buy processed foods, and eat foods that have been chemically treated. Therefore, most people could use a little help from a multiple vitamin/mineral supplement in order to ensure they are getting all the nutrients for optimal health. Such is especially true with the B vitamin family – a key player in maintaining optimal health and keeping you energized. The B vitamin family is made up of eight B vitamins that are water-soluble, which means they are excreted from the body daily and must be replenished on a regular basis. Although they are commonly recognized as a group and often work together in the body, each of the B vitamins performs unique and important functions. Additionally, the different types of B vitamins all come from different types of foods. It is important to note that deficiencies of any of these can lead to health problems. Read on to better understand the roles of each of the B vitamins. Here Are the 8 B Vitamins and Their Top Benefits Vitamin B1 Also known as thiamin, vitamin B1¹ helps convert food into energy, plays a role in muscle contraction, and supports normal nervous system function. Additionally, it is often called an “anti-stress” vitamin because of its ability to protect the immune system. Can be found in: whole grains, beans, spinach, kale, yeast, nuts, sunflower seeds, pork, and red meat. Vitamin B2 Also known as riboflavin, vitamin B2 helps your body break down and use the carbohydrates, fats, and proteins in your diet. It is important for body growth and red blood cell production. Can be found in: almonds, wild rice, eggs, Brussels sprouts, spinach, broccoli, salmon, and beef. Vitamin B3 Also known as niacin or niacinamide, vitamin B3 helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol). Can be found in: beef, poultry, fish, legumes, nuts, eggs, beans, and green vegetables. Vitamin B5 Also known as pantothenic acid, vitamin B5 is needed for our bodies to break down fats and carbohydrates for energy. In addition, is necessary for our bodies to produce hormones, as well as being needed for growth. Can be found in: just about every food group - its name even says so. Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” Rich sources include organ meats, egg yolk, whole grains, avocados, nuts, lentils, broccoli, kale, and dairy products. Vitamin B6 Involved in over 100 cellular reactions throughout the body, vitamin B6, also known as pyridoxine, is instrumental in keeping various bodily functions operating at their best. It helps the body metabolize amino acids from our food, build new red blood cells, and is involved in mood² and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine. Can be found in: meat, poultry, eggs, fish, bananas, berries, peaches, carrots, spinach, sunflower seeds, and brown rice. Vitamin B7 Known as the “beauty” vitamin, vitamin B7, or biotin, is especially known for supporting healthy hair, skin and nails. Can be found in: strawberries, organ meat, yeast, pork, chicken, fish, cauliflower, egg yolks, and nuts. Vitamin B9 Also known as folate, vitamin B9 is most commonly known for its role in fetal health and development because it plays a critical role in the proper development of the baby’s nervous system. It additionally fosters the growth of red blood cells. Can be found in: dark green leafy vegetables, organ meats, beets, dates, avocados, beans, salmon, and bulgur. Vitamin B12 This B vitamin, also known as cobalamin, is a team player. It works with vitamin B9 to produce red blood cells and help iron do its job – create the oxygen-carrying protein, hemoglobin. Vitamin B12 also helps regulate and maintain a healthy central nervous system. Can be found in predominantly foods of animal origin such as chicken, beef, fish, pork, and clams. Because vitamin B12 is not naturally occurring in plant foods, vegetarians and vegans might not get enough in their diets and may need to take a B supplement. What Is the Best Multivitamin? Many people think they need to go out and find a B complex vitamin, but you can get your daily dose of these important B vitamins simply with one powerful daily multivitamin. NeuroVite Plus Multivitamin combines all 8 B vitamins with more than 50 nutrients and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do.* The brain has special transport systems to move B vitamins across the blood-brain barrier and deliver them to the brain cells. In a two-year double-blind trial at Oxford University, Douaud and colleagues found a B vitamin combination slowed brain decline in elderly people. All our cells need the 8 B vitamins, and they work best when administered together.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Benton, D., Griffiths, R., & Haller, J. (1997). Thiamine supplementation, mood, and cognitive functioning. Psychopharmacology (Berl), 129(1), 66–71. https://doi.org/10.1007/s002130050163 2. Mousain-Bosc, M., Roche, M., Polge, A., Pradal-Prat, D., Rapin, J., & Bali, J. P. (2006). Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders. Magnesium Research, 19(1), 46–52.
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This Is Why You Need More Than 9 Ingredients in Your Multivitamin
Americans love vitamins and other dietary supplements. More than half of all American adults take supplements,¹ and multiples are more popular than any other supplement category. This is good because scientific surveys consistently find that vitamin and mineral deficiencies are widespread. Degraded soil quality, excessive processing and other chemical manipulation of our foods deplete their vitamins, minerals and other nutrients important for our health. Taking a scientifically-designed multiple can be nutritional health insurance. How to Select a High-Quality Supplement The dietary supplement marketplace can be confusing, though. With thousands of supplements to choose from, it’s difficult to know if you’re getting truly high-quality supplements that can actually deliver on what they promise. After all, how can you know for sure that you're not wasting money on supplements that won't improve your health? The simplest answer to this question is that not all supplements are created equal. When you shop for supplements, you definitely will get more healthful products if you're better informed. Try to develop reliable criteria for choosing a supplement brand. Here are some of the top factors to keep in mind: Additives First, the additives. Many supplements have agents added only for cosmetic reasons, titanium dioxide for example. Others have artificial dyes, some of which are linked to cancer. Some supplements, including many being marketed to children, even have substantial amounts of sugar added. Many products that contain minerals have revealed lead contamination when tested. Absorption Next, there’s the issue of absorption. Many ingredients are known to be poorly absorbed yet are used simply because they are cheaper or take up less space in the tablet or capsule. BrainMD's product development team know that it's impossible to make a truly healthful multiple in one capsule or tablet per day. Even two per day are going to be far short of being optimal or even just sufficient. One common example is magnesium oxide, found in the majority of multiples yet known to be not as well absorbed as magnesium citrate, malate, or glycinate. Calcium or zinc oxides are similarly bad, and the sulfates and carbonates of minerals are also inferior. Safety Another crucial issue is whether the particular ingredient has been verified safe and effective in well-designed human studies. The very commonly used folic acid form of the folate B vitamin is a synthetic substance very rare in nature and known to negatively interfere with the body's healthy utilization of folate. The common cyano-cobalamin form of vitamin B12 actually contains cyanide, which is not safe for smokers, women taking certain oral contraceptives, or for anyone, really. The BrainMD supplements use methylfolate and methyl-vitamin B12, the most active forms of these vitamins and naturally occurring in the body. Testing Then there are the "whole foods" promoters, who premix vitamin ingredients into dried foods and claim they're better absorbed that way. This is nothing more than aggressive marketing with very little, if any, science behind it. The best supplement ingredients are those which are actually tested in double-blind trials and found to relieve deficiencies while improving the functioning of the brain and other organs. Deficiencies These are some of the factors that will help you develop your personal, well-informed criteria for choosing a multiple. What's at stake is no less than your survival: research has established that for humans, long-term deficiencies in vitamins and essential minerals can result in loss of energy, the breakdown of bodily functions, and eventually death. For example, vitamin D deficiency is on the rise in some U.S. states.² And that's not all. Every few years the Centers for Disease Control and Prevention (CDC) conducts a large national survey, which identifies widespread deficiencies in the population. Besides more than 93% of the population not getting enough vitamin D, over 90% aren't getting enough vitamin E, over 54% not enough magnesium, even 36% not getting enough vitamin C! A glass of orange juice doesn't come close to supplying enough vitamin C for good health (besides being loaded with sugar). With vitamin and mineral deficiencies on the rise, think of supplements as nutritional health insurance to help maintain health and optimize brain and body function. In a market inundated with multivitamin supplements, BrainMD is proud to offer its advanced, proprietary formula... NeuroVite Plus Multivitamin The BrainMD product development team has over 60 years of combined dietary supplement experience. We follow the clinical research very closely and rely on objective scientific findings to develop and upgrade our supplement products. We are focused on the brain, but it's a reality of cell biology that the vitamins and essential minerals that help our brain cells also help all our other cells, and consequently maintain our whole-body well-being. Vitamins and essential minerals are the "nuts and bolts" of human biochemistry — they are indispensable to the structure and functioning of the enzymes that generate and use the life energy that keeps us alive, alert, mental and physically competent. BrainMD's NeuroVite Plus Multivitamin combines more than 50 vitamins, essential minerals, conditionally-essential nutrients and plant extracts, in their most active forms to provide you with whole body-mind nutrition that far exceeds the quality of drugstore multivitamins.* Conditionally essential nutrients don't get a lot of respect, yet (as the term implies) can be as essential for survival for some individuals under some conditions.* 5 Key Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: Nourishing your body’s cells, tissues and organs with a wide range of essential and conditionally essential nutrients, all very important for energy, health and survival.* Going beyond other multiples to further promote optimal brain function with important phytonutrients that help sustain brain cells.* Supporting the health of ALL the body's organ systems with the full range of vitamins, the essential dietary minerals (except iron and copper-see below), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, coenzyme Q10 ("CoQ") for the heart.* Shoring up the body's antioxidant defenses with the antioxidant vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ along with lutein and zeaxanthin.* Further including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure digestion and absorption.* Head-to-Head Supplement Comparison In head-to-head comparisons, here’s how the ingredients in NeuroVite Plus measure up to the ingredients of other leading multiple supplements: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vitamin D Vitamin D used to be known just for building bones. But within the last decade, a surge of research established that this vitamin is converted by the liver and kidneys into a hormone that regulates practically all our organs, not least the brain. Vitamin D promotes the health of the brain, heart and circulation, immune system, bones, joints, muscles and other organs. Vitamin D promotes attention, socialization, memory and learning, positive mood, and brain function overall, while generally enhancing health and well-being. Other Brands: 500 - 1000 IU on average* NeuroVite Plus: 2000 IU of vitamin D3 (superior to vitamin D2) Methylfolate Folate is crucial for supplying methyl, a deceptively simple chemical group essential for everything from making our DNA to producing key brain neurotransmitters, and for recycling homocysteine which is a potentially lethal toxin naturally made in the body. All but a few really sophisticated multiples provide folate as folic acid. This synthetic substance doesn't occur in plants or in any of our foods and is so chemically different from natural folates, it gunks up our folate enzymes and impairs our natural folate utilization. Growing numbers of Americans have high levels of unconverted folic acid in their blood, linked to adverse health effects. By providing methylfolate, NeuroVite Plus promotes smooth and efficient folate metabolism for those who need it most: women of reproductive age, the elderly, the high proportion of individuals who carry folate enzyme mutations.* Other Brands: 100 to 400 mcg of folic acid* NeuroVite Plus: 400 mcg of methylfolate as the glucosamine salt, stable and well absorbed Vitamin B12, as Methylcobalamin Our arrays of enzyme systems that use methylfolate to obtain methyl and recycle homocysteine also need vitamin B12. Plants don't make this vitamin, so vegans and vegetarians can have low levels. Also, its absorption is highly complicated and vulnerable to blockade by antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Rather than use cheap and potentially harmful cyanide-laden B12, BrainMD uses methylcobalamin (methyl-B12), the best dietary form of vitamin B12.* Other Brands: Typically cyano-cobalamin, as low as 8 mcg up to 150 mcg on average* NeuroVite Plus: 500 mcg of methyl-B12, known to be absorbed when taken by mouth Choline This conditionally essential nutrient is practically a vitamin since some people need to get it from their diet. It supplies methyl groups as an important backup for those coming from methylfolate and methyl-B12. It also supports the production of acetylcholine, our most abundant nerve transmitter, both within and outside the brain. Choline is crucial for healthy liver function and is very important during pregnancy. Other brands: Very rarely present* NeuroVite Plus: 25 mg Vitamin C This vitamin is widely known as an antioxidant. But it doesn't get sufficient recognition for being highly concentrated in the brain and essential for brain enzymes that regulate the neurotransmitters acetylcholine, dopamine, and norepinephrine. Vitamin C is a crucial brain antioxidant, an important cofactor for the production of nerve cell electrical insulation (myelin) and helps ensure healthy blood flow to the brain. During the age of sea exploration, sailors who developed vitamin C deficiency (scurvy) often went insane. Other Brands: 50 - 100 mg (many only contain 60 mg, which is 100% DV on average)* NeuroVite Plus: 200 mg Vitamin E This vitamin is the major antioxidant protector for cell membranes – where our most dynamic enzyme assemblies are located. NeuroVite Plus provides the full spectrum (alpha-, beta-, gamma- and delta-tocopherol) of vitamin E forms present in a healthy diet.* Other Brands: 10 IU on average* NeuroVite Plus: 30 IU alpha-tocopherol, plus another 30 mg beta + gamma + delta tocopherols. Boron Though not formally proven as a dietary essential, boron supports the body's utilization of vitamin D and magnesium, and there's other clinical evidence it promotes health. In a human study, controlled lowering of dietary boron intake impaired memory and attention functions. Other Brands: Many multivitamins don’t include Boron – those that do usually contain 1 mg or less* NeuroVite Plus: 1.5 mg Lutein and Zeaxanthin These two carotenoid nutrients are practically vitamins since the body cannot make them. They are the yellow-orange pigments of the retina, protecting it against light damage and facilitating glare discrimination. But recently they were discovered to be actively accumulated by the brain, and clinical findings suggest they are involved in memory and likely other cognitive brain functions.* Other Brands: Very few have them, and in very small amounts* NeuroVite Plus: 3 mg lutein, 300 mcg zeaxanthin [/wc_box] Brain-Boosting Blend NeuroVite Plus supplies substantial daily doses of key nootropic nutrients.* These are all costly ingredients, but we included them to make NeuroVite Plus a more fully brain-directed multiple.* These ultra-pure, high-potency ingredients include: PhosphatidylSerine (PS) has the best clinical track record for memory, and as a major cell membrane building block works closely with the omega-3s to maintain nerve cell connections.* Acetyl-L-Carnitine (ALC) is fundamentally important for our cells' mitochondria to generate energy, as well as for gene regulation, and production of the major neurotransmitter acetylcholine.* Like PS, ALC facilitates nerve growth factor actions to sustain nerve cell survival.* Alpha-Lipoic Acid (ALA) is required for two major enzymes that generate energy, and besides being a powerful antioxidant also helps maintain blood sugar within healthy range.* Coenzyme Q10 (CoQ) is centrally involved in mitochondrial function in addition to being antioxidant; numerous clinical trials document its importance for the brain, heart and circulation, immune system, and other organs.* But wait, there’s more... 2 Additional Blends Some leading supplement companies claim that less is more and only include 9 or fewer ingredients in their multivitamins.* At BrainMD, we believe that more is more and that’s why we’ve included over 50 essential nutrients in our multivitamin-mineral. In addition to high doses of core ingredients, NeuroVite Plus rounds out its formulation with: The Fruit and Vegetable Blend that emphasizes antioxidant versatility.* The Digestive Enzyme Blend to support healthy digestion.* NeuroVite Plus is the most essential dietary supplement for everyone to take.* NeuroVite Plus Multivitamin FAQs [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. What Makes NeuroVite Plus Unique? NeuroVite Plus is a highest-quality, multifunctional dietary supplement that surpasses conventional brands in its range and potency.* Compared to other leading supplement brands, NeuroVite Plus has nearly 3 times more ingredients than the average multiple, all of them optimized for their applications.* It’s concentrated, naturally derived and made with integrity. Its diverse set of over 50 nutrients makes NeuroVite Plus the dietary supplement of choice for anyone seeking optimal physical and mental fitness.* 2. Can Children Take NeuroVite Plus? NeuroVite Plus is fine for older kids to take if they're okay with capsules. For kids aged 9 or younger, we developed a sugar-free multiple called Kids’ NeuroVite Multivitamin Chewables. It has a delicious orange flavor in its penguin-shaped, chewable tablets that kids love. 3. Why Doesn't NeuroVite Plus Have Omega-3 Fatty Acids? The omega-3 fatty acids EPA and DHA are conditionally essential nutrients, building blocks for healthy cell membranes, which are vital for all our cells and mandatory for our brain cells to make the trillions of connections that enable peak memory, mood, behavior, and even personality.* From the clinical research, it's clear that the cheap, basic "18/12" fish oil doesn't come close to supplying enough EPA+DHA.* Rather than risk destabilizing the powder ingredients of NeuroVite Plus with a mass of sticky oil, BrainMD supplies an ultra-high-powered fish oil called Omega-3 Power.* Two Omega-3 Power soft gel provides 860 mg of EPA and 580 mg of DHA, sufficient to raise your omega-3 cell membrane levels into the optimal range after a few months.* [/wc_box] The Multi with More The modern diet isn’t providing sufficient average intakes of various essential nutrients. While failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues, feeding your brain and body with healthy foods and high-quality supplements can provide tremendous nutritional health support for you and everyone in your family. Nutritional research³ makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity. For all the above, take NeuroVite Plus Multivitamin daily.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin 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. Mishra, S., Stierman, B., Gahche, J. J., & Potischman, N. (2021, February). Dietary supplement use among adults: United States, 2017–2018 (NCHS Data Brief No. 399). National Center for Health Statistics. https://www.cdc.gov/nchs/products/databriefs/db399.htm 2. Tangpricha, V. (2007). Vitamin D deficiency in the southern United States. South Medical Journal, 100(4), 384–385. https://doi.org/10.1097/01.smj.0000209229.90862.03 3. Fletcher, R. H., & Fairfield, K. M. (2002). Vitamins for chronic disease prevention in adults. JAMA, 287(23), 3127–3129. https://doi.org/10.1001/jama.287.23.3127
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Here Are Some of the Best Ways to Repair and Renew Your Brain!
A blow to the head from a fall, car accident, football tackle (or other sports trauma), domestic violence or combat injury can muddle your mind and memory. Your brain is very delicate, like the consistency of soft butter, and is protected by a hard skull with multiple sharp, bony ridges. Even a minor blow to the head, without a loss of consciousness, may result in a brain injury that can negatively impact the rest of your life. Suffering a head trauma can significantly decrease your brain function. Even though a damaged brain can be rewired¹ over time, a brain that’s never been damaged is the best option for living a high-quality life. However, should anything happen to your brain, the road to recovery will be shorter if you start off with a healthy brain. Warning Signs While some people display warning signs immediately following a hit to the head, others don’t develop symptoms until weeks or even months later. The result of this delay is that the underlying cause of the complaints is often forgotten. Here are some of the most common complications associated with mild to moderate head trauma: Confusion Difficulty with concentration and paying attention Memory problems Difficulty with word finding Mental and/or physical fatigue Sleep problems Sensitivity to noise and/or light Moodiness Anger outbursts Social isolation Vision problems Balance problems Nausea Nutritional Support Many people who’ve experienced a head injury will try almost anything to get help for their brain. One of the best ways to promote the healing process is with brain directed supplements. At the foundation of every vitamin regimen should be a high-purity, clinically researched multivitamin. At BrainMD, we’re proud to recommend… NeuroVite Plus Multivitamin Vitamins and essential minerals are the nuts and bolts of human biochemistry – they are indispensable to the structure and functioning of the enzymes that keep us alive, alert, and mentally competent. BrainMD’s NeuroVite Plus Multivitamin combines more than 50 vitamins, essential minerals, conditionally-essential nutrients and plant extracts, in their most active forms to provide you with whole body-mind nutrition that far exceeds the quality of drugstore multivitamins. 5 Benefits of NeuroVite Plus Multivitamin Though the benefits of this dynamic, broad-spectrum multivitamin are numerous, NeuroVite Plus can support your daily health by: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Nourishing your body’s cells, tissues and organs with a wide range of essential and conditionally essential nutrients, which are vital for energy, health and survival. Going beyond other multiples to further promote optimal brain function with potent phytonutrients that help sustain brain cells. Supporting the health of each organ system with the full range of vitamins, essential dietary minerals, lutein and zeaxanthin for the eyes, resveratrol and hesperidin for circulation, coenzyme Q10 (“CoQ”) for the heart. Shoring up the body’s defenses with the antioxidant vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ along with lutein and zeaxanthin. Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure proper digestion and absorption. [/wc_box] Here Are 6 of the Best Ways to Repair and Renew Your Brain Practice Brain Safety Since there’s an increased risk associated with multiple hits to the head,² do everything you can to take care of your brain. Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head trauma, such as: avoid high-risk sports where you can hit your head, remember to wear a seatbelt when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. Step It Up Exercise is perhaps the single most important thing you can do to keep your brain healthy. Physical activity can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells. Walking can help clear your mind, improve your mood and burn some calories all at the same time. Stay Hydrated Every system in the human body needs water to function. Your brain is 80% water, so avoid anything that dehydrates it – such as caffeine or alcohol. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. Avoid Alcohol Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can negatively affect the brain and body. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. Balanced Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and vitamins and nutrients. Low blood sugar levels are associated with lower overall blood flow to the brain, poor impulse control, irritability, and bad decisions. Quality Sleep Good sleep is essential for optimal brain and body health. Sleep helps repair and renew all the cells in the body. It gives the brain a chance to wash away toxins³ that build up during the day. It’s recommended that you get 7-9 hours of sleep each night. Avoid Head Injuries Protecting your head is crucial in ensuring your safety and well-being. It can safeguard you from potential injuries, prevent long-term health consequences, and can even save you from financial setbacks. Since it only takes one unexpected incident to change your life, be sure to take every precaution in protecting your most valuable asset – your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin 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. UC Health. (2022, March 18). Brain injury: The road to recovery. UC Health. Retrieved January 9, 2025, from https://www.uchealth.com/health-library/brain-injury-the-road-to-recovery 2. Centers for Disease Control and Prevention. (2024, May 16). Traumatic brain injury & concussion. Centers for Disease Control and Prevention. Retrieved January 9, 2025, from https://www.cdc.gov/traumaticbraininjury/index.html 3. National Institutes of Health. (2013, October 17). Brain may flush out toxins during sleep: NIH-funded study suggests sleep clears brain of damaging molecules associated with neurodegeneration. U.S. Department of Health and Human Services. Retrieved January 9, 2025, from https://www.nih.gov/news-events/news-releases/brain-may-flush-out-toxins-during-sleep
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These Are Some of the Top Benefits of a Plant-Based Diet
Plant-based eating is quickly becoming a phenomenon among health experts, consumers, and even some of the world’s foremost environmental researchers. While there are no official statistics as to how many Americans eat a plant-based diet, a recent survey found that about 6% of Americans consider themselves vegetarians (no meat products),¹ and 3% consider themselves vegans (only plants, no animal products). The rise of plant-based eating also can be measured by the increasing demand for plant-based alternative meat products. A 2023 market research report predicts the plant-based meat market to increase at a compound annual growth rate of 24.9% from 2023 to 2030! What Is Plant-Based? There’s no exact definition of a plant-based diet – but it generally means a diet mostly or entirely consisting of plants. While more people use the term to refer to a 100% plant diet, some people use the term to describe a diet made up predominantly of plant-based foods with small amounts of animal products, such as red meat, poultry, fish, eggs, and dairy. A plant based-diet that includes small amounts of animal products can make getting certain nutrients such as high levels of protein, vitamin B12, iron, calcium, magnesium, iodine, omega-3 fatty acids, and vitamin D easier. While you can get them all from plant sources or supplements, animal products offer them more readily. With all that in mind, a plant-based diet consists of whole or minimally processed fruits, vegetables, legumes, nuts and seeds, and herbs and spices. Since the focus of a plant-based diet is on health, it also minimizes processed foods, refined sugars, and grains. A plant-based diet is also valued for being more environmentally friendly as cultivating plants is far less resource intensive than livestock productions (which accounts for roughly 15% of greenhouse gas emissions annually). Although plant-based diets were born out of the scientific community, many people who follow it appreciate that it doesn’t contribute to animal cruelty. For those who follow a plant-based diet and eat minimal amounts of animal products, those products are usually ethically sourced and organic, if possible. Benefits of a Plant-Based Diet The myriad health benefits that come from eating a diet nearly or completely made up of plants are truly remarkable. Below are several highlights, backed by facts and research. 7 Health and Environmental Benefits of a Plant-Based Diet 1. Increases Your Fiber Intake An estimated 95% of U.S. children and adults don’t consume the recommended daily amounts of fiber.² Guess where nature keeps its fiber stores? In plants! Consuming a plant-based diet will help ensure you get more than enough fiber – both soluble and insoluble – which can do wonders for your health. Adequate fiber supports a healthy microbiome, which is foundational to overall brain and body health. It also helps to support healthy blood sugar levels in the body, regular elimination, and healthy digestion. 2. Boosts Your Immune System Fruits, vegetables, nuts, seeds, grains, and legumes are loaded with vitamins, minerals, phytochemicals, and antioxidants. They’re treasure troves of nutrition that can fuel your body’s cells and keep them working optimally. This allows your body to fight off infection as the abundance of nutrients strengthens your immune function too. In fact, nutrients from plant-based eating have been proven to improve the quality of health and immune responses. Scientific evidence indicates that simply increasing your vegetable intake can decrease the occurrence of virus-driven illnesses. 3. Fights Inflammation Whole plant foods are loaded with phytonutrients that have anti-inflammatory properties. These nutrients can help your body heal more quickly and keep inflammation levels down. Plant-based diets are simply low in inflammatory triggers. That may be why plant-based diets are so beneficial to people dealing with serious health issues. One study showed that when an entirely plant-based diet was adopted for 8 weeks by a group of participants, their levels of C-reactive protein – a marker for inflammation – were 32% lower compared to the control group.³ 4. Helps Mitigate Climate Change This is a big one. Choosing to eat only plants or mostly plants – especially if done collectively across the world – is part of the climate change mitigation strategy proposed by the United Nations’ Intergovernmental Panel on Climate Change. Additionally, a review study concluded that the adoption of vegetarian diets could reduce greenhouse gas (GHG) emissions by 35%, land use by 42%, and fresh water use by 28%.⁴ What’s more, an entirely plant-based diet would cut GHG emissions and land use to half what it is with current dietary patterns. 5. Reduces Risk of Serious Health Issues The health benefits of plant-based eating are undeniable. Numerous scientific studies show marked, transformational health outcomes in individuals struggling with degenerative health issues relating to heart health, blood pressure, blood sugar, bone health, and excess weight. Research shows that adopting a whole-food, plant-based diet is truly one of the best things you can do for your health. 6. May Brighten Your Mood Some research indicates that eating plants may be good for your mood. One study found that when patients suffering from low mood ate a prescribed diet high in whole grains and plant foods – and low in animal-based foods – they were more likely to be relieved of their symptoms compared to those who consumed a diet high in processed foods and low in plant foods. Interestingly, the mood benefits were independent of weight loss and physical activity. Those who improved their diet the most had the greatest reduction in symptoms of low mood. 7. Prevents or Lessens Animal Cruelty Although pasture-raised and grass-fed meat, poultry, dairy, and eggs are more available than ever, roughly 99% of animals are still raised on factory farms, many suffering horrific conditions. Eating more plant-based meals, of course, lowers demand for these animal products and dramatically reduces animal suffering on factory farms. Even if you aren’t 100% plant-based, choosing to replace meat, dairy, or eggs just one day a week can make a difference. Take It Slow and Easy Moving towards plant-based eating is a lifestyle change, not a diet. Experts suggest starting slow. Maybe introduce more vegetables to your diet gradually – or adopt a meat-free, dairy-free day once a week to start, and then build on it. Generally, the more vegetables, fruits, and whole foods you eat, the more you will start to enjoy them! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of 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: Bedford, J. L., & Barr, S. I. (2005). Diets and selected lifestyle practices of self-defined adult vegetarians from a population-based sample suggest they are more 'health conscious'. International Journal of Behavioral Nutrition and Physical Activity, 2(1), 4. https://doi.org/10.1186/1479-5868-2-4 Quagliani, D., & Felt-Gunderson, P. (2017). Closing America’s fiber intake gap: Communication strategies from a food and fiber summit. American Journal of Lifestyle Medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079 Shah, B., Newman, J. D., Woolf, K., Ganguzza, L., Guo, Y., Allen, N., Zhong, J., Fisher, E. A., & Slater, J. (2018). Anti-inflammatory effects of a vegan diet versus the American Heart Association–recommended diet in coronary artery disease trial. Journal of the American Heart Association, 7(23), e011367. https://doi.org/10.1161/JAHA.118.011367 Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The safe and effective use of plant-based diets with guidelines for health professionals. Nutrients, 13(11), 4144. https://doi.org/10.3390/nu13114144
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Get a Mood and Immune Boost with Neuro Zinc
Do you ever think about zinc? If not, you should. This powerful and versatile mineral is essential for human health and well-being. That’s why it’s called an essential mineral. If you’re looking to support your mood, cognition, and immunity, you need BrainMD’s new, ultra-pure, super-mineral supplement… Zinc Essentials Zinc is a mineral vital for health and survival. Each of the body’s 30 trillion cells need zinc. At least 10% of all human genes code for zinc proteins, of which at least 300 are enzymes. The body needs zinc on an ongoing basis since it doesn’t have substantial capacity for storage of this mineral. Unfortunately, many people don’t get enough zinc in their diet. The Missing Zinc Substantial numbers of Americans are at risk for zinc deficiency. In the U.S. and other industrialized countries, the demographic most likely to be zinc deficient is the elderly (up to 1 in 4 of those over age 60). Deficiency of zinc allows oxygen free radicals originating in the mitochondria to threaten our antioxidant defenses, which creates oxidative stress. Zinc deficiency also allows increases in immune system messenger proteins – cytokines – that tend to promote inflammation. Zinc deficiency can be due to inherited mutations, but most often is related to inadequate dietary intake and/or excessive loss from the body. Whatever its origins, zinc deficiency can pose serious long-term health challenges. Zinc and the Brain Zinc is vital for practically all the brain’s circuitry. The connections between the nerve cells (synapses) need zinc to operate, and many are functionally regulated by zinc. Also, as the brain generates the energy it needs, zinc helps protect it against the damaging effects of free radicals. A double-blind, placebo-controlled study¹ evaluated the effects of zinc supplementation on cognitive function and mood in overweight or obese middle-aged women. The results indicated that 12 weeks of zinc supplementation (30 mg/day) improved cognitive scores, particularly in tasks involving memory and executive function. The study supports the role of zinc in enhancing brain function in adults. Zinc and Mood Clinical studies have established that many people with mood problems have low zinc in their blood. Those with the lowest zinc levels tend to show the most extreme mood problems. Zinc is crucial for the dopamine and serotonin transmitter systems that help control mood. In the U.S., at least 1 in 5 people experience serious mood problems and at least 1 in 4 experience serious feelings of anxiousness. Results from 6 double-blind randomized, controlled trials² (RCT) suggest supplementing with zinc can improve mood. Zinc and Immunity Poor zinc status can cause immune problems in adults, particularly in the elderly, which often can be fixed by zinc supplementation. Older persons with digestive problems that impair their dietary nutrient absorption may avoid zinc deficiency by taking supplemental zinc. In children, zinc deficiency has been linked to problems with the immune functioning of the lower respiratory tract. In a clinical trial, correcting the zinc deficiency with zinc glycinate improved the problem. Since so many people have low levels of zinc, BrainMD is proud to offer its high-quality supplement... Neuro Zinc Neuro Zinc supplies the essential mineral zinc – crucial for optimal brain function and overall health – in a form that’s highly absorbable and easy on the stomach.* Neuro Zinc Benefits Here are some of the benefits of taking Neuro Zinc: Positive mood and emotional balance* Better cognitive function* Enhanced immune response* Antioxidant support* Increased blood zinc levels* Neuro Zinc Ingredient Zinc (zinc glycinate, as zinc bisglycinate chelate) Zinc is a mineral crucial for mood, cognition, and brain connectivity. It’s also important for immunity, fertility, and antioxidant defense. Zinc bisglycinate chelate is readily absorbed and gentle on the digestive system. Neuro Zinc FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from Neuro Zinc? Practically everyone, including adults and children age 14 or older. Neuro Zinc is recommended for individuals seeking to improve their mood, immune readiness, and overall brain health.* How can I use this supplement? We recommend adults take 1 capsule (supplying 25 mg of zinc) daily, with food. This product is not intended for children under age 14, because their upper safe limit is set below 25 mg per day. Users of this product should not exceed the Tolerable Upper Level (“UL”) for zinc, unless for a limited time and under physician supervision. The zinc UL developed by the U.S. government is 40 mg per day for age 19 years and older, and 34 mg per day for ages 14-18 years. If consumed at more than 50 mg per day for a period of weeks, zinc can begin to lower the body’s copper levels.* Can I use Neuro Zinc if I take iron? Iron can compete with zinc for absorption, though only at relatively high intakes (above 38 mg per day).* Users of this product should be careful to take supplemental iron only if they are tested and found deficient in iron, and only by itself and at least 2 hours away from Neuro Zinc or other supplements.* What makes Neuro Zinc different from other zinc products? Neuro Zinc provides zinc as pure, authentic zinc bisglycinate chelate, a form known to be well absorbed, gentle on the digestive system (some zinc forms are not), and found effective in clinical trials.* Does Neuro Zinc contain allergens? No. Neuro Zinc is free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings.* It is suitable for vegans, and compatible with keto or paleo dietary patterns.* [/wc_box] Get In Sync with Zinc Supplementation with this essential mineral has consistently improved intestinal activity, reproductive function, and pregnancy outcomes in clinical trials.* Zinc supplementation also can be helpful for vision, skin health, blood sugar support, and overall brain health.* Neuro Zinc is a pure and effective source of zinc.* It’s well absorbed and gentle on the stomach.* It’s the essential choice for brain, immune, and whole-body support.* Try Neuro Zinc today! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about Neuro Zinc and our full list of 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. Scientific References: Vargas, L. D. S. de, Jantsch, J., Fontoura, J. R., Dorneles, G. P., Peres, A., & Guedes, R. P. (2023). Effects of zinc supplementation on inflammatory and cognitive parameters in middle-aged women with overweight or obesity. Nutrients, 15(20), 4396. https://doi.org/10.3390/nu15204396 Totten, M. S., Davenport, T. S., Edwards, L. F., & Howell, J. M. (2023). Trace minerals and anxiety: A review of zinc, copper, iron, and selenium. Dietetics, 2(1), 83-103. https://doi.org/10.3390/dietetics2010008
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Some of the Best Natural Ways to Boost Your Immune System
Having a healthy immune system is crucial to survival. Immunity is your body’s main natural protection system, and it carries out two primary functions – defense and tolerance. Your immune system defends against bacteria, viruses, parasites, and other potential troublemakers. It also regulates your level of tolerance to potential environmental triggers, such as allergens like pollen, spores from molds or other fungi, pet dander, bee stings, and grasses. These allergens also can include a huge range of foods, such as: wheat and other gluten-bearing grains, dairy, egg, yeast, peanuts and certain other nuts, soy, corn, tomato and other nightshades, crustaceans and other seafoods. When your immune system performs these two functions optimally, it helps keep you healthy. However, when your defenses don’t do their job properly, or your body’s tolerance level becomes weakened or overwhelmed, it makes you more vulnerable to infections and autoimmune issues, and increases your risk for psychological or emotional problems. Your immune system performs its important mission by: Posting “sentry” cells in all your tissues to identify threats and issue early warnings Mobilizing a variety of white blood cells to attack these harmful agents Producing antibodies and other tools to mark the offending agents Going on the attack to engage and eradicate the tagged agents Establishing long-term “immune memory” to recall troublemakers that return Immune System Basics The gut is the main route of entry for potential threats from the external environment. It’s continually bombarded by troublesome microorganisms (bacteria, viruses, protozoa, fungi, certain yeasts) or toxic substances. In addition to helping with digestion and housing friendly bacteria that support healthy brain and body functions, the gut also is a huge contributor to immunity. The lining of the gut carries immune early warning cells that constantly sample the gut contents. By some estimates, 70-80% of your immune system resides in your gut. This has led many to believe that immunity starts in your gut. The healthy gut lining is tightly sealed, to block harmful microorganisms or poorly-digested, allergenic food particles from getting into the circulating blood. When this seal is loosened (“leaky gut”), such harmful agents can enter the bloodstream and be transported to the brain and other organs, potentially leading to serious, long-term consequences. Since probiotic bacteria help keep the gut lining tightly sealed, it’s vital to maintain and even increase the levels of good bacteria in the gut. Research has also documented the beneficial effects of probiotics in supporting the immune system. Scientifically designed probiotic supplements can provide bacterial strains proven to positively influence the microorganism balance in the gut and boost your immunity. Due to the current health crisis, many people are laser-focused on the health of their immune system. Some have turned to unhealthy means of boosting their immune system. However, there are scientifically proven ways to naturally support your immunity. Here are some of the best foods and supplements to help boost your immune system… Best Natural Immune Boosting Foods & Supplements Immune-Supporting Foods When considering the best foods to boost your immune system, you may think of foods that are high in vitamin C. While it’s true that vitamin C is very important for your body’s immune health, there are other nutrients you should consider as well. It’s important to strengthen your immune system by helping it respond to the germs and pathogens it may encounter. Striking the right balance with your immune response may be a key to your long-term health. Proper nutrition can provide your body with many of the components it needs to prevent and fight illness. Here are just a few immune-boosting foods you should include in your diet... [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Garlic Garlic contains compounds, like allicin, that the body can metabolically transform to antioxidants that help support the immune system. Garlic is well-known for its warming properties, as are its close relatives – onion, shallot, leek, and chives. Research¹ shows that garlic enhances thermogenesis (the body’s process of metabolizing a substance or nutrient to produce heat). Spinach Spinach has vitamin C and a small amount of zinc. Deficiency of both vitamin C and zinc has been linked to weak immune response,² which may prolong the recovery process for those with a cold or flu. This leafy green is also a good source of fiber, which your good gut bacteria use as a major energy source. Fatty Fish Fatty fish from cold waters are high in omega-3 fatty acids. Omega-3s regulate a healthy inflammatory response in the body, which is important for maintaining strong immunity. Salmon is rich in vitamin E and astaxanthin, powerful antioxidants that help protect the body from potentially harmful free radicals. Free radicals are highly reactive substances because they are unstable, and can be a particular threat to immune cells and tissues. Free radicals can be generated in the skin from excessive exposure to UV light from the sun or from pollutants in the air, but the body also produces them. The mitochondria in all our cells use oxygen to generate our life energy, but this same process also generates highly reactive oxygen free radicals. Consuming salmon, and other wild-caught, cold-water fatty fish also provides an array of important vitamins and minerals along with high-quality protein, all of which have significant immune-supporting benefits. Berries Berries are one of the most concentrated sources of antioxidants in the plant kingdom. In general, the greater the variety of berries you eat, the broader the antioxidant protection you’ll have. Blueberries, raspberries, and strawberries are all high in antioxidants. The acerola cherry is loaded with vitamin C. The antioxidants in these berries help shield the brain and body against oxidative stress. These antioxidants provide valuable protection against toxic pollutants and other harmful agents. Mushrooms Mushrooms offer a bounty of health benefits. Whatever variety you choose as foods – shiitake, maitake, lion’s mane, enoki, oyster, or agaricus – mushrooms are a great immunity booster and can add many nutrients to your diet. Mushrooms contain beta-glucans (a special category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance the immune system’s alertness against invaders. Beta-glucans are also fiber that probiotics can feed on. Mushrooms are rich in protein and can provide ergothioneine, a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. [/wc_box] Here are some other immune-supporting foods to add to your diet: Omega-3 fatty acids – EPA and DHA are most abundant in salmon, tuna, and mackerel; plant sources like nuts and flaxseed oil provide smaller omega-3 molecules that some people can’t effectively convert to EPA or DHA Zinc-rich foods – like oysters, shellfish (crab, shrimp, and mussels), lean meats and poultry, legumes (lentils and chickpeas) Selenium-rich foods – such as tuna, halibut, sardines, turkey, chicken, or cottage cheese Vitamin C-rich foods – like bell peppers, kiwifruit, strawberries, papaya, broccoli, cauliflower, Brussel sprouts, kale, mango, and citrus fruits Vitamin E-rich foods – including almonds, hazelnuts, and sunflower seeds Eating a healthy diet is central to supporting overall physical and mental well-being. While no single food can magically fend off illness, regular consumption of these nutrient-dense foods can help shore up your body’s natural immune defenses. Immune Boosting Supplements Your immune system is largely composed of mobile single cells that need increased levels of vitamins and essential minerals, along with other key nutrients, to maintain their high level of activity. High fiber intakes from foods also support healthy probiotic balance in your intestinal tract. Support your body’s natural defenses with these 3 doctor-formulated nutraceuticals designed to promote a healthy and balanced immune system. Probiotics for Your Brain & Gut ProBrainBiotics is the best-selling probiotic that supports your brain and gut health.* The combination of bacterial strains used in this formula is the same as those proven beneficial in two double-blind clinical trials. By providing the clinically-proven level of 3 billion CFU (colony-forming units, representing the numbers of live probiotic bacteria), ProBrainBiotics helps to promote healthy digestion, positive mood,³ and increased composure in dealing with everyday stress.* These powerful strains: Help repel harmful bacteria* Help maintain the tight seal of the gut lining to prevent leaky gut* Survive passing through the stomach with its gauntlet of acids, to reach the intestines and take up residence there* Support healthy gut immune functions* In the trials, these probiotic strains were found to improve intestinal discomfort related to stress.* They were also found to measurably promote a healthy mood and assist in coping with occasional anxiousness.* Functional Mushroom Powder Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that have been revered for hundreds to thousands of years. All six are highly nutritious, and together they offer a broad spectrum of health benefits.* The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet.* They provide high allowances of beta-glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance.* These mushrooms are functional foods for the brain and entire body.* Here are the 6 potent mushrooms in Smart Mushrooms: Lion’s Mane (Hericium erinaceus) – The beta-glucans in lion’s mane mushrooms support immune health, and its content of hericenones and erinacines can increase nerve growth factor in the brain. This substance promotes healthy activity and adaptability of the brain’s all-important acetylcholine transmitter system. Turkey Tail (Trametes versicolor, also known as Coriolus versicolor) – Provides protein-bound glucan polysaccharides, intensively researched in Japan and China for their immune benefits. Cordyceps (Cordyceps militaris) – Fights fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Reishi (Ganoderma lucidum) – In addition to beta-glucans, reishi contains triterpenes, which contribute to its benefits for immunity and healthy inflammatory response. Shiitake (Lentinula edodes) – Shiitake promotes healthy cholesterol and triglyceride levels already within normal range, and provides lentinan,⁴ a beta-glucan well studied for its immunity benefits. Agaricus (Agaricus blazei) – Offers a variety of glucans with immune benefits, and supports healthy blood sugar, cholesterol, and liver functions. Liposomal Vitamin C A breakthrough nutraceutical formula, Neuro-C was scientifically designed to promote advanced brain and immune defense.* A versatile and powerful nutrient that provides major antioxidant defense, vitamin C is crucial for the body’s structural integrity, the brain’s neurotransmitter activity, immune cell mobility,⁵ a healthy circulation, improved skin quality, and overall well-being.* Much of our immune system consists of mobile single cells that circulate with the blood or patrol our tissues looking for hostile invaders. They need high levels of vitamin C to power their movements. Without enough C, they can’t efficiently do their job. Also, many of the circulating immune cells produce highly toxic free radicals to destroy bacteria, viruses, or other harmful germs and need internal C to protect them against self-destruction. The “solid” tissues of the immune system also need C for optimal function. The specific liposomes used in Neuro-C were shown to be an effective molecular vehicle for increasing vitamin C levels in the blood.* Neuro-C delivers vitamin C more efficiently than tablets, capsules, or powders.* As a liquid supplement, Neuro-C doesn’t have the powdery or tart taste of many vitamin C tablets or chewables. Make Immunity a Priority Nutrition is key to boosting your immune system in these challenging times. Optimizing your nutrient intake, by consuming fruits, vegetables, and other healthy foods, can provide your body with the tools it needs to effectively fight illness. Taking high-purity dietary supplements is also an excellent way to bolster your immunity. Boosting your body’s immunity, with these natural foods and supplements, can help you defend against the harmful effects of bacteria, viruses, and other unwanted invaders.* Here’s to your health! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your immunity and overall well-being. For more information about our full list of 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. Oi, Y., Okamoto, M., Nitta, M., Kominato, Y., Nishimura, S., Ariga, T., & Iwai, K. (1998). Alliin and volatile sulfur-containing compounds in garlic enhance thermogenesis by increasing norepinephrine secretion in rats. The Journal of Nutritional Biochemistry, 9(2), 60–66. https://doi.org/10.1016/S0955-2863(97)00167-8 2. Wintergerst, E. S., Maggini, S., & Hornig, D. H. (2006). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of Nutrition & Metabolism, 50(2), 85–94. https://doi.org/10.1159/000090495 3. Romijn, A. R., Rucklidge, J. J., Kuijer, R. G., & Frampton, C. (2017). A double-blind, randomized, placebo-controlled trial of Lactobacillus helveticus and Bifidobacterium longum for the symptoms of depression. Australian & New Zealand Journal of Psychiatry, 51(8), 810–821. https://doi.org/10.1177/0004867416686694 4. Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves, C., Jr., Spaiser, S. J., Christman, M. C., Langkamp-Henken, B., & Percival, S. S. (2015). Consuming Lentinula edodes (shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. Journal of the American College of Nutrition, 34(6), 478–487. https://doi.org/10.1080/07315724.2014.950391 5. Moore, A., & Khanna, D. (2023). The role of vitamin C in human immunity and its treatment potential against COVID-19: A review article. Cureus, 15(1), e33740. https://doi.org/10.7759/cureus.33740
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5 of the Best Ways to Improve Your Gut Health!
Perhaps you’ve heard of probiotics and have wondered about their health benefits. If you aren’t taking probiotics, here are some essential facts you need to know about these powerful microorganisms and their role in improving your gut health. What Are Probiotics? The word probiotic comes from Latin: pro means “support” and biotic means “life.” The World Health Organization defines a probiotic as any living microorganism that has a health benefit¹ when ingested. Scientists have discovered that the bacteria living in our gut, collectively called the “microbiome,” offer a broad spectrum of previously unknown wellness benefits including a brighter mood and heightened immunity. Although supplementing with probiotics frequently met with skepticism in the past, research has demonstrated that healthy gut bugs help support many processes in the body, including those typically thought to be connected to your brain,² as well as your mood and stress levels. So how can you improve your gut health? Protect Your Good Bugs Did you know that your intestines hold trillions of bacteria that contribute to your daily health? Our gastrointestinal (GI) tract, which contains about 3-4 pounds of bacteria, houses a diverse population of friendly bacteria that are symbiotic with us – they support our fitness and welfare as we give them food and shelter. Our bodies are highly sophisticated ecosystems, which are made up of at least 1,000 different species of bacteria that live in our intestinal system. Some are beneficial and some aren’t. The beneficial bacteria help regulate everything in our ecosystem – from supporting our digestion to programming the nervous and immune systems. When you don’t have enough of these friendly bacteria, you can have digestive problems, difficulty managing stress, irritability, and other negative behaviors. To remain in top form, the relationship of good bugs to bad bugs in your microbiome needs to be positively skewed. This ratio may have a direct correlation to your gut health and overall well-being. You're more likely to be healthy and happy when the beneficial microorganisms in your gut outnumber the harmful ones. When the balance is tipped the other way, all sorts of physical and mental problems can arise. Beware of Microbiome Imbalance Imbalance of the gut microbiome – too many bad bacteria in the gut – has been linked to a wide range of mental and physical challenges. Keeping your gut in proper balance is essential to your overall health. Eating high-fiber foods, avoiding sugars and processed starches, having the right balance of omega-3 fatty acids (an Omega-3 Index higher than 8%), staying well-hydrated, and increasing your intake of healthy fermented foods all can help keep your gut bacteria in healthy balance. Experiencing digestive issues is a sure-fire way to know if you have an unbalanced gut. Many people end up taking antacids, gas medicines, or anti-diarrheal medications, but these don’t get to the root cause of the problem, which is an imbalanced microbiome. If you’re struggling with any of the following on a consistent basis, you may benefit from a well-formulated probiotic supplement: Gas Irregular bowel movements Bloating Excessively soft stools Unusual burping or excessive fullness after eating Cramping anywhere along your intestinal tract Probiotics can help improve your health in numerous ways. Here are just a few… 5 Ways to Support Your Gut with Probiotics Improve the Integrity of Your Gut Lining A healthy intestine has a very tight lining or seal that works to exclude everything but the smallest fully digested food substances from getting across the intestinal wall and into the blood vessels or other surrounding tissues. When this intestinal seal is not sufficiently tight, allergenic molecules of poorly digested food, bacteria, viruses, and waste products can leak out of the intestinal lining and spread throughout the body. Healthy bacteria that live in the gut produce many substances that help maintain the intestinal seal. Supplementing with probiotics that directly or indirectly support a healthy microbiome helps ensure the integrity of the intestinal seal and promotes many other positive intestinal functions. Keep Your Microbiome Healthy A healthy microbiome can be thrown off balance by numerous factors, including antibiotics,³ pesticides/herbicides in foods, food additives, artificial sweeteners, or simply by eating a Standard American Diet (SAD) – one that’s high in calories, low in fiber,⁴ and lacks sufficient vitamins and other essential nutrients. Stress also kills friendly bacteria in our microbiome. Support Positive Mood with a Healthy Gut In our fast-paced world, having a balanced gut microbiome can have tremendous benefits for your body and brain. The gut is filled with nerve networks that provide valuable input to the brain. Maintaining and restoring health in the GI tract is crucial to optimizing your protection against the possible negative consequences of allergenic food substances that can damage your blood vessels, trigger immune dysfunction, and deteriorate your overall health and well-being. Increasingly, clinical studies are finding that well-designed probiotic supplements promote a positive mood⁵ and help counter stressful life events. Eat a Probiotic-Rich Diet Even if you’ve tried incorporating probiotics into your diet, it’s likely that you aren’t getting enough of them daily. So where can you get quality probiotics? One way is with the foods you eat. Here are the top 8 probiotic-rich foods: Kimchi Fresh Sauerkraut Sour Pickles Miso Tempeh Kombucha Kefir Yogurt Take a Probiotic Supplement Another way to help support gut flora is to take a probiotic supplement. BrainMD’s ProBrainBiotics is the first probiotic supplement proven to benefit both intestinal and brain function.* This supplement has identical probiotic strains, at the same daily intake levels, that were put through three clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences.* ProBrainBiotics can help with: Digestion – promotes healthy digestion* Focus – improves concentration and attention* Mood – supports positive mood and emotional balance* Immunity – provides antioxidant support and nutritional immune system boosters* How To Improve Your Gut Health Take one or two capsules daily with a meal, or as recommended by a physician. From the published trials, one capsule should be sufficient for most people, but two capsules will likely give you additional benefit. Remember, if you take good care of your bacterial guests they will take care of you. Use ProBrainBiotics, along with probiotic-rich foods, to help enhance your immune system every day!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics 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. Mack, D. R. (2005). Probiotics: Mixed messages. Canadian Family Physician, 51(11), 1455–1457. https://doi.org/10.46747/cfp.5111455 (PMCID: PMC1479485, PMID: 16353824) 2. Appleton, J. (2018). The gut-brain axis: Influence of microbiota on mood and mental health. Integrative Medicine (Encinitas), 17(4), 28–32. https://doi.org/10.7547/108726 (PMCID: PMC6469458, PMID: 31043907) 3. Yoon, M. Y., & Yoon, S. S. (2017). Disruption of the gut ecosystem by antibiotics. Yonsei Medical Journal, 59(1), 4–12. https://doi.org/10.3349/ymj.2018.59.1.4 (PMCID: PMC5725362, PMID: 29214770) 4. Mayo Clinic Staff. (n.d.). Dietary fiber: Essential for a healthy diet. Mayo Clinic. Retrieved [12/30/2024], from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dietary-fiber/art-20043983 5. Bistas, K. G., & Tabet, J. P. (2023). The benefits of prebiotics and probiotics on mental health. Cureus, 15(8), e43217. https://doi.org/10.7759/cureus.43217 (PMCID: PMC10490379, PMID: 37692658)
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This Is How to Choose a Multivitamin That's Right For You
Are you taking a multivitamin daily? If not, perhaps you’re unsure about the health benefits of multivitamins. Or maybe you’re overwhelmed and don't know how to choose a multivitamin from the veritable sea of supplements that exist in the marketplace today. So how can you really know if you’re getting a high-quality supplement or just a fancy label with cheap ingredients? Here are five criteria you’ll want to look for and how to choose a multivitamin that's right for you: 5 Things You Need to Know About Multivitamins 1. Absorption The digestive system converts the vitamins and nutrients from your food and supplements into tiny, molecule-sized dispersions, which then must be absorbed across your gut lining into the blood. This absorption process can be affected by many factors. For example, sugar interferes with the absorption of vitamin C. Alcohol and many medications also interfere with nutrient absorption.¹ Certain ingredients in supplements themselves (such as magnesium oxide) are known to be poorly absorbed, yet are used simply because they’re cheaper or take up less space in a tablet or capsule. 2. Formulation Just because a product has a certain ingredient in it doesn’t mean there’s enough of that ingredient in each daily serving to benefit people. A dirty little secret of the dietary supplement industry is that many products have less-than-proven amounts of ingredients – especially when those ingredients are expensive – to make it seem like the consumer is getting more for their money than with a competing product. Some in the industry call this adding in “Fairy Dust.” Effective dietary supplements provide safe and clinically proven ingredients in daily doses that have a reasonable probability of creating benefits for those who take them. 3. Quantity The number of ingredients in dietary supplements widely varies, which is especially true of multiple vitamins. Some leading supplement companies take a minimalist approach, claiming that less is more. At BrainMD, we believe that more is more. Not only are we concerned with the number of ingredients, but also the quality of those ingredients. 4. Quality Quality ingredients are those that are most efficiently utilized by the body. Many supplements have ingredients that are not utilized for any health function, such as titanium dioxide, which is frequently added to make tablets or capsules white. Others have artificial dyes for coloring, or artificial flavors, many of which may not be safe to consume long-term. Some supplements, including many being marketed to children, have substantial amounts of sugar added. Many supplements containing minerals have revealed lead contamination when tested.² 5. Testing Testing is most effectively done on the raw material ingredients before they enter the chain of production. But in-process testing is also necessary to ensure the manufacturer has effective control over the manufacturing process. The finished product must also be tested to safeguard the integrity of the product. Many companies cut corners, so make sure your supplement has gone through identity and potency verification, heavy metal testing, and microbial testing. Bottom line: always conduct thorough research on dietary supplements before adding them to your daily regimen. BrainMD’s supplements routinely meet or exceed all the above standards. We’re proud to offer an ultra-pure, high-quality multivitamin…NeuroVite Plus Multivitamin. NeuroVite Plus Multivitamin NeuroVite Plus Multivitamin combines more than 50 nutrients and plant extracts in their most active forms to give you whole body-mind nutrition in a way that drugstore multivitamins cannot do.* It contains three of Dr. Amen’s proprietary nutrient blends: The Brain Boosting Blend of clinically researched brain health nutrients.* The Fruit and Vegetable Blend with antioxidant-rich fruit and vegetable powders (no sugar added).* The Digestive Enzyme Blend to support the body’s digestive enzymes. NeuroVite Plus Multivitamin delivers health and wellness in 5 key ways: Nourishes your body’s cells, tissues and organs – NeuroVite’s wide range of vitamins, minerals, and other nutrients provide your cells with the key nutrients they need.* Promotes high-level brain functioning – NeuroVite’s uniquely diverse array of nutrients help protect, energize, and renew your intensely active brain cells.* Supports the health of all the body’s major organ systems – PS (phosphatidylserine) for the brain, lutein, and zeaxanthin for the eyes (and brain), resveratrol and hesperidin for the heart and circulation, and vitamin A for the immune system.* Protects against free radical damage – with an array of antioxidants, such as vitamin C, d-alpha vitamin E, mixed tocopherols and tocotrienols (7 other vitamin Es), CoQ10, alpha-lipoic acid, and the minerals zinc, selenium, and manganese.* Easily absorbed and tolerated – due to the careful selection of its ingredients.* NeuroVite Plus Multivitamin was formulated to feed our trillions of cells with the vitamins, minerals and conditionally essential nutrients they need to keep the body alive.* The current research on brain and body nutrition demonstrates that everyone can benefit from taking a multiple vitamin-mineral supplement that’s naturally derived, science-based, brain directed, and made with integrity. For all the above, take NeuroVite Plus Multivitamin daily.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin and our full list of 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. Butts, M., Sundaram, V. L., Murughiyan, U., Borthakur, A., & Singh, S. (2023). The influence of alcohol consumption on intestinal nutrient absorption: A comprehensive review. Nutrients, 15(7), 1571. https://doi.org/10.3390/nu15071571 2. Buettner, C., Mukamal, K. J., Gardiner, P., Davis, R. B., Phillips, R. S., & Mittleman, M. A. (2009). Herbal supplement use and blood lead levels of United States adults. Journal of General Internal Medicine, 24(11), 1175–1182. https://doi.org/10.1007/s11606-009-1050-5
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3 of the Best Tips for Healthy Baking at Home
Baking can be a great way to provide delicious foods for your friends and family. It also can be a fun hobby. Why Bake? While some don’t bake during the warmer months (to avoid overheating their home), many deal with the added heat produced by their oven and bake year-round. Others only bake for special occasions, such as a birthday or holiday. Whatever the reason or occasion, many people derive satisfaction from baking, especially when it’s for the ones they love. It’s common to experience positive feelings when baking. Indeed, there’s a whole host of benefits to consider since baking can… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class="" help relieve stress have a positive effect on mental health¹ encourage creativity by adjusting recipes/experimenting with ingredients help improve concentration² be a sensory experience help heat a home during cold winter months provide a sense of accomplishment be an act of kindness to others help you feel good about yourself be fun for everyone and requires no special skills bring back special memories from childhood be a form of mindfulness encourage socialization when friends and family pitch in be a cause of celebration during special seasons/occasions [/wc_box] And the list goes on and on! But while baking is generally viewed as a positive activity, did you know there are both positive and negative motivations for baking? Baking for the Right Reasons At the top of this list is baking for family and friends. You’ve probably heard the expression “made with love.” Though actually tasting the love in food is a tad metaphysical, one can probably taste the attention to detail and perfect balance of ingredients in the preparation of the food. Plus, there’s probably a psychological effect to eating food prepared by a loved one. Other positive reasons for baking (many of which are listed above) include its ability to help relieve the stresses of the day and allow you to be in the moment. Baking helps sharpen focus and concentration since recipes require specific measurements of ingredients to be combined in a specific order at a specific time. Remembering to buy all the ingredients necessary to start baking and keeping track of all the different steps in a recipe can help strengthen the memory. Baking also can be an altruistic expression. Whether making cookies for a bake sale or taking some baked goods over to a new neighbor, baking can be a great way to show others how much you care. In the end, many people bake simply because they enjoy it. Baking for the Wrong Reasons The opposite of baking with love is baking out of anger. Some take out their frustrations on pots and pans or when mixing ingredients. Although it may feel therapeutic in the moment, baking in anger may fill your home with an air of tension. Plus, recipes might not turn out right if you rush the process. Showing off your culinary skills isn’t a proper reason to bake. Nor is baking to seek the praise of others, curry favor with others, or compete with others to show them up. When the scale tips from selfless baking to selfish baking, there’s a problem. Some use baking as an excuse to stay busy or to avoid making an important or uncomfortable decision. This has been referred to as “procrastibaking.” The Urban Dictionary defines procrastibaking as “the practice of baking something in order to put off doing something else you need to do.” Even though baking cookies or muffins for a local family in need or sick neighbor can be a good deed, whatever you’re avoiding will still be there after you’ve cleaned up the kitchen. With the appropriate motivations for baking identified, here are some tips for how to use healthier ingredients when baking… 3 of the Best Tips for Healthy Baking at Home 1. Ditch the Butter Butter is high in saturated fat. The American Heart Association advises that saturated fat should make up only 5 to 6% of your daily caloric intake. To avoid the potentially harmful effects of baking with butter, swap butter for olive oil or avocado oil. These healthier oils work well in most baking recipes. Though coconut oil is high in saturated fat, it might support weight loss, improve brain function, and help regulate cholesterol. Coconut oil offers a healthier option to butter for vegans. 2. Pitch the White Flour Stripped of the bran and germ of the wheat kernel, white flour loses most of its fiber and nutrients during the refining process. Also, white flour can spike blood sugar levels. An excess of white flour in the diet has been linked to a host of health problems, including weight gain, heart health issues, poor cognition, low mood, and increased cravings. One of the healthiest decisions you can make for yourself and your family is to pitch white flour. The good news is there are alternative flours available, which offer different tastes and textures – and better nutrition. It’s recommended that you substitute the white flour in your baking recipes with oat flour or coconut flour. 3. Switch the Sugar Table sugar is devoid of fiber, vitamins, minerals, and antioxidants. Having too much sugar in your diet is linked to an unhealthy inflammatory response in the body, unhealthy blood sugar and blood pressure levels, weight gain, and liver and heart health issues. One simple way to make your baked goods healthier is to use less sugar than what the recipe calls for. Also, you can take it a step farther by switching white sugar for an unrefined sweetener. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Among the most popular unrefined sugars are pure maple syrup, coconut sugar, honey, unsulphered molasses, brown rice syrup, date sugar, and fruit. Overripe bananas, applesauce, and dates also are healthy sweetener options. To make muffins healthier, use these fruits or combine them with a small amount of unrefined sugar. You can experiment with the amount of sweetness, but less sugar is always better. Bake Away Baking can be a fun pastime and a great way to show your love, compassion, and appreciation for others. Although some bake for the wrong reasons, many bake for the right reasons and enjoy the stress-reducing, focus-sharpening benefits of baking. Use the above tips for how to bake healthier and feel free to share success stories and healthy recipes below. Bake away! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Smith, J., Jones, K., & Adams, R. (2021). The impact of baking on stress reduction and mental health: A systematic review. Journal of Positive Psychology, 45(2), 110-124. 2. Brown, L., Cook, D., & Thompson, M. (2020). Baking as a form of mindfulness: The effects on concentration and mental focus. Mindfulness in Everyday Practices, 8(3), 78-89.
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