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EPA vs DHA: Some of the Best Sources of Omega-3s
You probably know that omega-3 fatty acids are good for circulatory health. But did you know they’re also crucial for brain health? When it comes to the benefits of omega-3s, what supports a healthy heart also supports a healthy brain. EPA vs DHA Only two fatty acids have been proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Two of the most important omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They’re called essential for a reason – our brains need these specific omega-3 essential fatty acids to function optimally. Here are some of the top health benefits of these long-chain fatty acids: EPA fatty acids are less abundant in brain cells than DHA fatty acids but are known to be essential for healthy inflammatory responses¹ and are necessary to produce new nerve cells. DHA is the most prevalent fatty acid found in the brain. It’s also vital to the creation and maintenance of all the cells in both the brain and the retina (which functionally is an extension of the brain). The human body requires premade EPA and DHA from our diet. Unfortunately, the standard American diet (SAD) has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Most of the omega-3s we do get must be converted to EPA and DHA, which the body doesn’t do efficiently. Power Team: EPA and DHA When it comes to EPA and DHA, there’s no competition. Though they have different features and functions, EPA and DHA are a highly effective power team. And like good teammates, they work hard to maximize the benefits of each other. Both are fundamental to the structure and functioning of all our cells, particularly our 200 billion brain cells. EPA and DHA are required for our brain’s nerve cells to make energy and to use that energy for their growth, maintenance, and repair. These fatty acids are practically vitamins because we must get most of our daily allowance of them from our diet. However, since the body is inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s preformed, namely cold-water fish. Considering costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutants, many authoritative organizations recommend taking reputable, concentrated fish oil or algal oil supplements to ensure adequate daily intakes of EPA and DHA. If you’re looking for the best omega-3 supplement for your unique needs, here’s a closer look at BrainMD’s 3 high-quality, ultra-pure omega-3 supplements… 3 of the Cleanest Sources of Omega-3 Fatty Acids EPA & DHA Omega-3 Power Omega-3 Power is a potent fish oil concentrate that supplies substantial amounts of EPA and DHA.* EPA - Each 2-softgel serving of Omega-3 Power delivers 860 mg of this long-chain omega-3 fatty acid. DHA - Each 2-softgel serving of Omega-3 Power delivers 580 mg of this long-chain omega-3. A highly concentrated fish oil product, Omega-3 Power provides 1,600 mg of EPA, DHA, and other omega-3s to power your mood, focus, memory, cognition, and heart.* Our omega-3s are in the bioavailable triglyceride form, thoroughly tested for freshness and screened for 200+ contaminants.* Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. Top reasons to take Omega-3 Power Squeeze: Ultra-safe – The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish. The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances.* It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste.* Well Absorbed – The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than standard fish oils.* Pleasant Tasting – One serving of this citrus-flavored emulsion gives the body considerably more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems.* Omega-3 Power Squeeze is a liquid omega-3 supplement that tastes like an orange creamsicle and is enjoyed by adults and children alike.* Vegan Omega-3 Power Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements.* Many vegetarians supplement with flax seed, chia seed, or hemp seed oils, which contain the omega-3 ALA. It’s possible for the body to convert ALA to EPA and DHA, but it’s a difficult process.* EPA and DHA, typically found in fish, are the only forms of omega-3 the body readily uses.* A superior alternative to flax oil, Vegan Omega-3 Power features natural oil from marine algae² – a direct source of vegan EPA and DHA.* This highly concentrated formula rivals fish oil in its purity and potency.* Get Your EPA and DHA Today Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being.* While it’s possible to get some omega-3s from your diet, those who don’t regularly consume fish and vegans may benefit from taking a high EPA and DHA omega-3 supplement such as BrainMD’s Omega-3 Power, Omega-3 Power Squeeze, and Vegan Omega-3 Power.* Try them today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about 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. Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes. Nutrients, 2(3), 355–374. https://doi.org/10.3390/nu2030355 2. Priyadarsini, M., Nivetha, X. R., Mathimani, T., Anto, S., Krishnan, H. H., Glivin, G., Premalatha, M., Mariappan, V., & Sekhar, J. (2022). Omega-3 fatty acids from algae for health benefits. Materials Today: Proceedings, 66(Part 3), 1514–1518. https://doi.org/10.1016/j.matpr.2022.07.177
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Fish Oil Facts: Do You Know If You're Taking the Right Omega-3 Supplements?
Many people know that the omega-3 fatty acids found in fish oil are good for their circulatory health. But many are unaware that these fatty acids are crucial for brain health too. When it comes to the benefits of omega-3 supplements, it supports both a healthy heart and healthy mind. With strong evidence supporting omega-3s positive effects on the brain, heart and whole body, taking fish oil should be an essential part of your daily supplement regimen. This is especially true if you’re experiencing brain fog or memory struggles. A recent study revealed that, when combined, omega-3 fatty acids, aerobic exercise, and cognitive stimulation can prevent mild cognitive issues¹ and the decline of gray matter in the brain. Whether you’re still in the research phase, or if you currently take supplements and want to find out if you’ve selected the right kind, here are some quick facts you need to know about fish oil: Omega-3 Fatty Acid Facts The fish oils come from cold water fish and are rich sources of long-chain omega-3 fatty acids called EPA and DHA. These are essential for human health, functioning in all our cells and way more active than the shorter-chain omega-3s that come from plants. They are practically vitamins since the body can't make them from scratch but must get them from food. It has been scientifically demonstrated that your brain needs these essential omega-3 fatty acids to function optimally. Unfortunately, most Americans are deficient in omega-3s, and studies indicate that as many as 90% of adults have suboptimal levels of EPA and DHA.² What Are EPA and DHA? EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are both critical to building the cell membranes that all our cells use to survive and carry out their functions. EPA and DHA are essential for our brain cells to make the trillions of connections that enable the brain to work at all, and for peak cognitive, mood, and behavioral performance. The only practical way to ensure we get the recommended proper amounts of EPA and DHA we need is through foods or supplements. DHA makes up a large portion of the brain. EPA works with DHA to enable healthy blood flow to the brain, which supports memory, attention, mood and overall mental functioning. EPA and DHA work along with other fatty acids coming from our foods, to optimize the cell membrane functions of all the brain's nerve cells AND the equal numbers of cells that provide crucial support for their information processing functions. Deficiencies in these vital omega-3 fatty acids are associated with age-related cognitive decline, psychological disturbances, mood challenges, behavioral issues, and a broad array of other nervous system problems, as well as with issues with the circulation, joints, and other tissues and organs. Benefits of Omega-3 EPA and DHA The huge and rapidly-growing body of clinical research on EPA and DHA in fish oils indicates they are vital to the brain's blood flow,³ its overall information processing capabilities, and memory. This also includes other cognitive functions such as mood, the brain's executive functioning to make good decisions, and a calm and controlled demeanor. Omega-3 EPA and DHA are vital nutritional support for the healthy early development, maturation, and optimal functioning of the brain, heart and circulation, and all the body's other organs. They are also vital to the survival and optimal functioning of mind and body, across our entire lifespan. Which Fish Oil Supplement is Best? When searching for a high-quality fish oil supplement, keep these shopping tips in mind: Since toxins such as mercury and other heavy metals, solvents, dioxins, PCBs, furans, and more than 250 environmental pollutants can become concentrated in fish, it’s extremely important to choose a fish oil product that is highly purified and analyzed in a laboratory to verify that it is clean. Fish oil spoils easily. Look for a product that has added vitamin E, vitamin C, rosemary, or other safe and effective stabilizers. Avoid suppliers that are not reputable, because more and more fish oils are being diluted with oils that don't have omega-3 activity. Choose a product that has high amounts of EPA and DHA. The cheap fish oils can say "1000 mg" on the label but only provide 300 mg of EPA plus DHA, which for most people is not an adequate daily dose. Learn your Omega-3 Index, which is the percentage of EPA plus DHA in your body's cell membranes. It's the only way for you to know if you're getting enough EPA and DHA. It can cost as little as $55 online. You want to aim for an Index of between 8 and 12 percent. Omega-3-Rich Foods Focus your diet on foods that contain omega-3 fatty acids, which are found in chia seeds, flaxseeds, walnuts, avocados and leafy green vegetables. The body can convert some of these into small amounts of EPA and DHA, but cold-water fish such as salmon, tuna, mackerel, and sardines are the sources of actual, preformed EPA and DHA. Avoid farmed salmon and try to get these and other cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. If getting EPA and DHA from your foods becomes a challenging task, consider a highly concentrated, purified fish oil or algal oil supplement. These will ensure you're not getting low-grade, toxin-filled omega-3s that your body may not even be able to convert. 2 Pure & Potent Omega-3 Supplements! OMEGA-3 POWER Omega-3 Power is a potent fish oil concentrate that supplies substantial allowances of EPA and DHA. EPA- Each 2-softgel serving of Omega-3 Power delivers 860 mg of this long-chain omega-3 fatty acid. Clinical trials established EPA’s importance for attention in children and adults.* Its necessity for heart and blood vessel health is undisputed.* DHA- Each 2-softgel serving of Omega-3 Power delivers 580 mg of this long-chain omega-3. DHA is structurally essential for the nerve cells to make their functional connections and supports healthy memory, mood and overall cognition.* EPA and DHA are required for our brain’s nerve cells to make energy and to use that energy for their growth, maintenance, and repair.* Since neither of these omega-3s can be efficiently made by the body, optimal intakes must come from foods and supplements.* Premium Fish Oil Without the Fishy Flavor Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate as many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* Omega-3 Power is tested by independent labs to ensure freshness (lack of rancidity) and for over 250 potential environmental contaminants, including mercury, lead and other heavy metals, PCBs, PBBs, dioxins, furans, and a diverse range of other organic pollutants.* The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient.* VEGAN OMEGA-3 POWER Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements.* We Searched the Seas for Omega-3s Many vegetarians supplement with flax seed, chia seed, or hemp seed oils, which contain the omega-3 ALA. But EPA and DHA, typically found in fish, are the only forms of omega-3 the body uses.* It’s possible for the body to convert ALA to EPA and DHA, but it’s a difficult process.* A superior alternative to flax oil, Vegan Omega-3 Power features natural oil from marine algae – a direct source of vegan EPA and DHA.* This highly concentrated formula rivals fish oil in its purity and potency.* Get all the power of fish oil without the fish! How Much Fish Oil Should I Take? Based on clinical research that examined how intakes of EPA and DHA improved the Omega-3 Index, we recommend that most adults take 1,400 to 2,800 mg of EPA and DHA omega-3 fatty acids a day.* Children should get at least 700 mg per 40 pounds of body weight.* If you want to remain at the top of your game, both mentally and physically, be sure to incorporate high-quality omega-3 supplements into your daily wellness regimen.* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Omega-3 Power, Vegan Omega-3 Power 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: Köbe, T., Witte, A. V., Schnelle, A., Lesemann, A., Fabian, S., Tesky, V. A., Pantel, J., & Flöel, A. (2016). Combined omega-3 fatty acids, aerobic exercise and cognitive stimulation prevents decline in gray matter volume of the frontal, parietal and cingulate cortex in patients with mild cognitive impairment. NeuroImage, 131, 226–238. https://doi.org/10.1016/j.neuroimage.2015.09.050 Richter, C. K., Bowen, K. J., Mozaffarian, D., Kris-Etherton, P. M., & Skulas-Ray, A. C. (2017). Total long-chain n-3 fatty acid intake and food sources in the United States compared to recommended intakes: NHANES 2003–2008. Lipids, 52(11), 917–927. https://doi.org/10.1007/s11745-017-4297-3 von Schacky, C. (2021). Importance of EPA and DHA blood levels in brain structure and function. Nutrients, 13(4), 1074. https://doi.org/10.3390/nu13041074
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What Is the Best Multivitamin for Men Over 50?
If you’re a man in or approaching your 50s, you’ve probably noticed that your body doesn’t quite work the way it used to. Don’t panic! You’re not alone. Signs of Aging in Men There are many signs that your age might be catching up with you if you’re a middle-aged male. Here are just a few: Loss of muscle mass/joint pain Low energy/fatigue Loss of ambition/low enthusiasm Reduced sex drive/erectile dysfunction Low mood/mood swings Poor concentration/memory problems Sleep issues/tiredness This is just a short list of symptoms; other, more serious, conditions may involve your heart or other organs. For many adult men, the culprit for their issues with energy, mood, and libido is low testosterone. Testosterone Testosterone is a hormone that’s important for male development. It’s responsible for the deepening of the voice, the growth of facial hair, and many other features traditionally associated with maleness. Also, testosterone is the primary hormone responsible for libido in men. Like many hormones, testosterone levels decrease with age. The aging process can leave some men with low testosterone levels that have been shown to increase feelings of anxiousness, low mood, and a host of other issues. Also, testosterone can be prematurely reduced (at any age) by long-term stress, exposure to environmental pollutants, insulin imbalance, narcotics use, and many other lifestyle factors. Andropause Most men approaching their 40s and 50s go through a form of menopause called andropause. The symptoms of andropause include lowered sex drive, mood issues, lack of motivation, fatigue, increased body fat, and decreased muscle mass, strength, and stamina. Nutritional Support One helpful way men can reduce the risk of age-related problems is to take high-quality supplements. Some have suggested that the foods currently available aren’t providing enough of the nutrients¹ the brain and body need. Despite your best efforts to follow a healthy diet, many foods are so low in nutrients that you’ll likely have a gap in nutrition. That’s where dietary supplements come in – they can help fill the gaps in your diet with the nutrients you’re missing. The foundation of every vitamin regimen should be a high-quality, broad-spectrum multivitamin and multimineral supplement. Why You Should Take a Multivitamin Many people have nutrient deficiencies stemming from the frequent consumption of foods associated with the standard American diet (SAD). According to one review,² this has led to widespread vitamin and mineral deficiencies in our nation. The Centers for Disease Control and Prevention (CDC) has estimated that a significant number of Americans³ don’t consume the recommended servings of fruits and vegetables per day. Since most adults aren’t getting enough vitamins in their diet, it’s recommended⁴ that everyone should take a broad-spectrum multivitamin supplement every day. Further bolstering the importance of taking a multivitamin supplement daily is a compelling study⁵ conducted in 2010 that included over 200 men between the ages of 30 and 55. The men were separated into two groups: one group took a multivitamin and the other took a placebo. At the end of one month, the men who took the multivitamin reported better mood and cognitive performance, and less stress and mental fatigue. If you’re looking for a premium, ultra-pure multivitamin, BrainMD is proud to offer NeuroVite Plus Multivitamin! NeuroVite Plus: Best Multivitamin for Men Over 50! BrainMD’s NeuroVite Plus Multivitamin is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies.* NeuroVite Plus was formulated to provide whole-body wellness with additional key brain-healthy nutrients.* It offers advanced nutrition in a way that far surpasses big-box store or 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, all 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), lutein and zeaxanthin for the brain and eyes, resveratrol and hesperidin for the brain and circulation, and coenzyme Q10 (“CoQ”) for the heart* Shoring up the body’s antioxidant defenses with vitamins C and E, the essential minerals zinc, selenium, and manganese, the conditionally essential alpha lipoic acid, CoQ, lutein and zeaxanthin* Including a careful selection of beneficial food concentrates, as well as digestive enzymes to help ensure digestion and absorption* [/wc_box] But Wait, There’s More… In addition to high doses of core ingredients, NeuroVite Plus rounds out its formulation with two proprietary blends developed by Dr. Daniel Amen: Fruit and Vegetable Blend – promotes antioxidant versatility* Digestive Enzyme Blend – supports healthy digestion* Scientifically formulated with optimally bioavailable nutrients in their best-utilized and most effective forms, NeuroVite Plus is the only daily multivitamin for men that delivers comprehensive brain-boosting benefits.* Feed Your Brain 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 research 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 purity nutrients 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. Passarelli, S., Free, C. M., Shepon, A., Beal, T., Batis, C., & Golden, C. D. (2024). Global estimation of dietary micronutrient inadequacies: A modelling analysis. The Lancet Global Health, 12(10), e1590–e1599. https://doi.org/10.1016/S2214-109X(24)00276-6 2. Blumberg, J. B., Frei, B. B., Fulgoni, V. L., Weaver, C. M., & Zeisel, S. H. (2017). Impact of frequency of multi-vitamin/multi-mineral supplement intake on nutritional adequacy and nutrient deficiencies in U.S. adults. Nutrients, 9(8), 849. https://doi.org/10.3390/nu9080849 3. Lee-Kwan, S. H., Moore, L. V., Blanck, H. M., Harris, D. M., & Galuska, D. (2017). Disparities in state-specific adult fruit and vegetable consumption — United States, 2015. Morbidity and Mortality Weekly Report, 66(45), 1241–1247. https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm 4. Fletcher, R. H., & Fairfield, K. M. (2002). Vitamins for chronic disease prevention in adults: Clinical applications. JAMA, 287(23), 3127–3129. https://doi.org/10.1001/jama.287.23.3127 5. Kennedy, D. O., Veasey, R., Watson, A., Dodd, F., Jones, E., Maggini, S., & Haskell, C. F. (2010). Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology, 211(1), 55–68. https://doi.org/10.1007/s00213-010-1870-3
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This is the Best Instantized Creatine Monohydrate for Your Brain and Body
Creatine is a natural substance found in the human body. Many people supplement with creatine to enhance workout performance. But did you know that creatine also has benefits for brain health? Let’s take a closer look at the many benefits of creatine and how it can potentially help you. What Is Creatine? Creatine is a naturally occurring compound found in our muscles, liver, and kidneys. It plays a crucial role in maintaining muscle mass, supporting neurological function, and releasing cellular energy – specifically during short-term, high-intensity activities such as weightlifting or sprinting. Our bodies produce 1-2 grams of creatine daily through dietary intake of fish and other lean meats, along with synthesizing it from amino acids. For those who may require more creatine each day, supplementing with creatine capsules or powders might be a smart option. How Does Creatine Work? Whenever we perform physical activities that require short bursts of energy, our bodies use adenosine triphosphate (ATP) as the primary source of energy. However, ATP stores are quickly depleted within 10-15 seconds of intense exercise. This is where creatine can play a vital role in supporting healthy energy levels. When ingested into the body, creatine turns into phosphocreatine (PCr), which can donate phosphate molecules to help replenish ATP stores. This means that by taking creatine supplements, you may increase your overall levels of PCr and potentially improve your ability to perform high-intensity exercises with less fatigue. Creatine and the Brain Creatine is well-known for its benefits to skeletal muscle tissue. However, when taken as a supplement, creatine is less known for its impressive use by the brain.¹ Within the brain, creatine supports anti-inflammatory pathways and has been shown to prevent the toxic buildup of reactive oxygen species (ROS)² by coupling with ATP in the mitochondria, or by scavenging radical species outside the cell. These processes allow for improved cognitive processing and memory recall by facilitating ATP homeostasis during periods of rapid or altered brain ATP turnover, such as during complex cognitive tasks or periods of sleep deprivation. Is Creatine Right for You? A common misconception about creatine is that it’s just for athletes. The good news is that anyone can reap the benefits of creatine supplementation. That’s why BrainMD created Smart Creatine+, which focuses on both cognitive and physical performance to support overall well-being. Smart Creatine+ Reach your fitness goals faster, support cognitive function, and experience the power of instantized creatine monohydrate with Smart Creatine+, the cleanest and purest creatine monohydrate available on the market.* Our advanced formula offers 100% soluble creatine without the gritty taste or bloating often associated with other leading creatine monohydrate products.* Top Benefits of Smart Creatine+ Smart Creatine+ is scientifically formulated to support: Physical and mental performance* Brain health, cognitive processing, and memory* Increased energy production, endurance, and ATP homeostasis* Lean muscle mass, strength, and recovery* Reduced frequency of injuries* Who Can Benefit from Smart Creatine+? This potent supplement is recommended for those seeking to support cognition, memory, and physical performance.* These individuals include… Older Adults: Studies show that creatine supplementation in this population can help increase muscle mass and strength, decrease fatigue, support skeletal muscle maintenance, and improve the performance of daily activities – independent of exercise training.³* Active Adults: Athletes⁴ and active individuals may benefit from creatine supplementation.* Since creatine pulls water into muscle cells, it supports faster recovery and elevated endurance during physical activity.* Those Seeking Support for Memory and Cognition: Creatine can help the brain produce energy, which supports memory⁵ and cognition.* Quick Facts About Smart Creatine+ Naturally instantized for maximum absorption* 100% soluble and highly bioavailable creatine monohydrate* Higher creatine content, less creatinine than other creatine products* 5-gram dose, based on clinical research* Formulated by leading doctors and experts in brain health and nutrition* Smart Creatine+ Ingredient Creatine Monohydrate NutraAssure® iCreatine® is a premium, patented form of creatine monohydrate formulated for maximum absorption, superior solubility, and easy digestion.* One of only two creatine monohydrates in the world to fully comply with the USP Monograph (the global gold standard) for creatine monohydrate, iCreatine® may help support cognitive function, physical performance, and overall health.* Smart Creatine+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How should I take Smart Creatine+? It’s recommended for adults to mix one scoop with water daily as a dietary supplement, preferably with a meal. When taking this supplement, it’s important to drink plenty of water throughout the day as creatine pulls water inside the cells.* Always use this product as directed by a doctor or healthcare professional. Can this supplement support my cognitive health? As a preventative measure, taking creatine may help support healthy brain aging and protect against cognitive decline and memory loss.* Will this product make me drowsy if I take it during the day? No. This supplement is designed to help support cognitive and physical performance and has no ingredients that can make you feel drowsy or fatigued.* What makes this product different from the competition? Unlike many forms of creatine, Smart Creatine+ offers instantized creatine, which dissolves completely in water.* That means the creatine reaches your muscles instead of floating around in your gut making you feel bloated or crampy.* Do any other BrainMD products complement or enhance the effectiveness of this supplement? Two of the best products to take alongside Smart Creatine+ are Brain & Memory Power Boost and Restful Sleep; they support cognition and help ensure you get quality sleep.* This combination of supplements can serve as the solid foundation for a well-balanced, brain-focused daily supplement routine. Is this product safe to take during pregnancy? As with any supplement, if you’re pregnant, nursing, taking medications, have a medical condition or have difficulty swallowing, consult with your doctor before use.* Does this product have any side effects? Creatine may cause stomach discomfort, water retention (weight gain), and diarrhea in some individuals.* Dehydration is another side effect if you don’t drink enough water throughout the day while taking the supplement.* Can this product make me dependent or addicted? Creatine is a naturally occurring compound in the body and doesn’t lead to dependence. Does Smart Creatine+ contain any allergens? No. It’s free of gluten, soy, corn, eggs, dairy, sugar, lactose, artificial colors or flavors, and GMOs. [/wc_box] Get Smart! Smart Creatine+ is a multifaceted supplement, designed for anyone looking to support their cognitive and physical performance.* Our advanced, no bloat, naturally instantized formula offers 100% soluble and highly bioavailable creatine for improved absorption, drinkability, and digestion.* Try Smart Creatine+ today! [wc_button type="primary" url="/smart-creatine" title="Shop Smart Creatine+" target="blank" url_rel="" icon_left="" icon_right="" position="center" class=""]SHOP SMART CREATINE+[/wc_button] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Smart Creatine+ 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. Roschel, H., Gualano, B., Ostojic, S. M., & Rawson, E. S. (2021). Creatine supplementation and brain health. Nutrients, 13(2), 586. https://doi.org/10.3390/nu13020586 2. Arazi, H., Eghbali, E., & Suzuki, K. (2021). Creatine supplementation, physical exercise, and oxidative stress markers: A review of the mechanisms and effectiveness. Nutrients, 13(3), 869. https://doi.org/10.3390/nu13030869 3. Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362. https://doi.org/10.1007/s00726-011-0855-9 4. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., & Antonio, J. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://doi.org/10.1186/1550-2783-4-6 5. Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416–427. https://doi.org/10.1093/nutrit/nuac064
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This Is What You Need to Know About Adaptogenic Mushrooms
Did you know that mushrooms are fungi? Technically, they’re the spore-bearing fruiting body of a fungus. They can grow above ground, on soil, or on its food source. Mushrooms have been used for their medicinal benefits for centuries. They’re also a unique food that can add flavor and texture to a wide variety of meals. Let’s look at some of the beneficial substances that are abundant in mushrooms. Powerful Substances Found in Mushrooms Ergothioneine and Glutathione Mushrooms contain ergothioneine and glutathione, as well as other desirable substances thought to contribute to human health and well-being. Ergothioneine is a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Glutathione is an extremely important antioxidant that can help protect against free radicals. One recent study¹ found that mushrooms are one of the richest dietary sources of ergothioneine and glutathione, potent antioxidants that may protect against oxidative stress and age-related diseases by combating free radicals. Glucans Glucans are a fibrous substance in the cell wall of mushrooms that have been shown to have immune-enhancing abilities² by increasing production of immune “fighter” cells, and supporting the health of the digestive tract where most of the immune tissue in our body resides. Glucans act as a food source for beneficial bacteria in our gut, provide antioxidant activity, and signal the presence of potentially harmful pathogens, thus triggering an essential immune response. Beta-glucans (a unique category of large, branching, complex carbohydrates) don’t affect blood sugar, but can enhance immune activity against infections. Adaptogens According to the Cleveland Clinic, “Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue and overall wellbeing. You can take adaptogens by adding them to food or beverages or take them as tinctures. Adaptogens bring your body back to a steady balance by managing both physical and mental stressors.”³ The first thing to know about adaptogenic mushrooms is that they aren’t hallucinogenic in nature. However, they can help increase focus and reduce the negative effects of stress. Capsules and powders containing adaptogenic mushrooms have become increasingly popular and prevalent in the world of health and wellness. Here’s a closer look at three of the most well-know and well-studied adaptogenic mushrooms… 3 Types of Adaptogenic Mushrooms [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Cordyceps Cordyceps (Cordyceps militaris), the orange caterpillar fungus, is among the most exotic mushrooms. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides are also essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. It has been found to support immunity in multiple clinical trials. Lion’s Mane Perhaps due to its appearance or name, lion’s mane (Hericium erinaceus) is one of the most well-known mushrooms. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF)⁴ in the brain. NGF supports nerve cell maintenance and survival, especially in acetylcholine circuits, which are required for focus, memory, as well as for nervous system control of the other organs. Physical activity helps increase brain-derived neurotrophic factor (BDNF), which promotes improved brain function. According to studies, decreased levels of BDNF may increase susceptibility to stress and mood issues. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Reishi Reishi (Ganoderma lucidum) has been revered for over 2,000 years in Asia as “the mushroom of immortality.” These mushrooms help support the adrenal glands, which secrete cortisol, the body’s primary stress hormone. The mushroom also may help protect against stressors such as low oxygen levels and extreme cold temperatures, and to help people adjust to high altitude environments.⁵ In addition to beta-glucans, reishi contains triterpenes, which can boost both NGF and BDNF while also contributing to immunity and healthy inflammatory response. Reishi has potential to improve human brain health even as it sustains immunity. [/wc_box] These mushrooms are proven tonic medicinals, offering a wide variety of benefits for the brain and body. You’ll find these potent, adaptogenic mushrooms in BrainMD’s… Smart Mushrooms 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.* Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: Lion’s Mane has shown promise in several clinical trials for improving cognition and mood, and its glucans also help boost immunity.* Turkey Tail provides protein-bound glucan polysaccharides, intensively researched for their immune benefits.* Cordyceps fights fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization.* Reishi’s immune and inflammatory response benefits help account for its 2,000-year popularity.* Shiitake provides the glucan called lentinan, which improves immunity, and also has lung, liver, cardiovascular, and gastrointestinal benefits.* Agaricus has a variety of glucans with immune benefits, and supports healthy blood sugar, cholesterol, and liver functions.* Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions.* This functional, full-spectrum superfood blend features six USA grown organic mushrooms, scientifically formulated to promote vitality, stress resistance, immune support, energy, wellness, and high-level brain performance.* It’s the Smart choice for immune and whole-body support.* Eat More Mushrooms Though they may be beneficial for many people, adaptogenic mushrooms may not be a safe choice for everyone. It’s a good idea to speak with a healthcare professional before eating adaptogenic mushrooms or taking them in capsule or powdered form in supplements. If you’re looking for ways to get more mushrooms into your diet, check out these delicious mushroom recipes. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Mushrooms 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. Beelman, R. B., Kalaras, M. D., & Richie, J. P. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429-433. 2. Kidd, P. M. (2000). The use of mushroom glucans and proteoglycans in cancer treatment. Alternatives in Medicine Review, 5(1), 4-27. https://pubmed.ncbi.nlm.nih.gov/10696116/ 3. Cleveland Clinic. (n.d.). Adaptogens. Cleveland Clinic. Retrieved February 20, 2025, from https://my.clevelandclinic.org/health/drugs/24189-adaptogens 4. Ma, B.-J., Shen, J.-W., Yu, H.-Y., Ruan, Y., Wu, T.-T., & Zhao, X. (2010). Hericenones and erinacines: Stimulants of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Mycology: An International Journal on Fungal Biology, 1(2), 92-98. https://doi.org/10.1080/21501201003735556 5. Sharma, P., Tulsawani, R., & Agrawal, U. (2019). Pharmacological effects of Ganoderma lucidum extract against high-altitude stressors and its subchronic toxicity assessment. Journal of Food Biochemistry, 43(12), e13081. https://doi.org/10.1111/jfbc.13081
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Menopause Essentials+: Say Goodbye to Hot Flashes and Night Sweats!
Menopause is the stage in a woman’s life when she stops menstruating. What some have termed “the change” actually involves 3 distinct phases: Perimenopause – generally starts in the mid-40s and is the time when a woman’s ovaries gradually stop producing eggs Menopause – usually occurs between ages 45-55 and marks the end of a woman’s reproductive years Postmenopause – occurs when a woman hasn’t had a period for an entire year It can take anywhere from 7-14 years to fully move through these stages. During menopause, the body’s production of the hormones estrogen and progesterone can vary significantly. These hormonal shifts can cause unpleasant symptoms such as hot flashes, mood swings, and sleep problems. To help alleviate these unwanted symptoms, it’s important to maintain a healthy lifestyle during this pivotal time. One way to accomplish this is by taking high-quality supplements like BrainMD’s new… Menopause Essentials+ Formulated with clinically-effective doses of essential vitamins and proprietary ingredients, Menopause Essentials+ offers comprehensive menopausal symptom support.* Designed specifically for women navigating perimenopause and menopause, Menopause Essentials+ is clinically studied to help: Lessen hot flashes and night sweats* Regulate mood and energy* Balance hormone levels* Enhance skin and hair health* Maintain healthy body weight* Support libido* Menopause Essentials+ Ingredients Navigating perimenopause and menopause can be challenging, but Menopause Essentials+ is here to support you every step of the way.* This premium dietary supplement is expertly formulated with clinically effective doses of key ingredients to help alleviate a wide range of menopause symptoms and promote overall well-being.* These high-purity ingredients include: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] EstroG-100® A proprietary blend of Cynanchum wilfordii, Phlomis umbrosa, and Angelica gigas root extracts, EstroG-100® has been clinically shown to improve hot flashes, night sweats, vaginal dryness,¹ and fatigue. Red Orange Complex® (ROC) Sourced from the sun-soaked fields Sicily, ROC® (Citrus sinensis [L.] Osbeck), has been clinically shown in eight human trials to decrease inflammation,² oxidative stress, and DNA damage. It promotes collagen synthesis, supports healthy glutathione levels, and improves skin radiance and moisturization. ROC® also can reduce wrinkle depth and alleviate menopause symptoms such as hot flashes, night sweats, and sleep problems. Trans-Resveratrol Known for its heart-healthy benefits, trans-resveratrol exerts anti-inflammatory activities and supports mental performance, circulation, and skin health. It helps reduce blood glucose levels and insulin resistance, enhancing overall metabolic health. Vitamin D3 Essential for bone health, vitamin D3 helps reduce systemic inflammation and improve muscle strength. It supports optimal blood levels to reduce metabolic disturbances and improve overall health during menopause. Vitamin K2 (MK-7) Vitamin K2 helps support bone strength and circulation. It aids in preventing arterial calcification and enhances the transport of calcium to the bones. [/wc_box] Who Can Benefit from Menopause Essentials+? Women experiencing weight gain and metabolic changes: Menopause Essentials+ contains ingredients that can help mitigate weight gain, improve insulin sensitivity, reduce inflammation, and support a healthier metabolism.* Women with thinning hair and dry skin: The supplement promotes collagen synthesis, improves skin elasticity and moisturization, and supports hair growth with its antioxidant-rich ingredients.* Women at risk of bone loss: With vitamins D3 and K2, Menopause Essentials+ supports bone mineral density and reduces the risk of fractures and age-related bone loss.* Women dealing with fatigue, mood swings, and cognitive issues: The blend of trans-resveratrol and ROC® helps support cognitive performance, mood, and overall well-being, while enhancing mental clarity and reducing feelings of anxiousness.* Women suffering from hot flashes and night sweats: The potent combination of EstroG-100® and ROC® can help reduce the frequency and severity of hot flashes and night sweats, helping you stay comfortable and sleep better.* Here’s Why You Can Trust Menopause Essentials+ Scientifically Backed: Each ingredient in Menopause Essentials+ is included at clinically effective doses to help ensure users receive the maximum benefit from this advanced nutrient formulation.* Broad Symptom Support: The combination of ingredients in Menopause Essentials+ targets a wide array of menopause symptoms, from physical issues like hot flashes and night sweats to cognitive and emotional challenges like mood swings and fatigue.* High-Quality Ingredients: Ethically sourced and manufactured in state-of-the-art facilities, Menopause Essentials+ guarantees high purity, potency, and safety.* Menopause Essentials+ FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who should take Menopause Essentials+? Menopause Essentials+ is ideal for women experiencing perimenopause or menopause symptoms such as hot flashes, night sweats, fatigue, weight gain, thinning hair, dry skin, and cognitive issues.* It’s also beneficial for women at risk of bone loss or those looking to improve their overall metabolic health.* If you’re looking for a natural, hormone-free solution to support your well-being during menopause, this product is for you.* How do I take Menopause Essentials+? As a dietary supplement, take Menopause Essentials+ twice daily (2 capsules) with water, preferably with a meal, or as directed by a doctor. This ensures you receive the clinically tested, highly absorbable doses of each ingredient, which can help manage your menopause symptoms.* Can this product make me dependent or addicted? No. Like other BrainMD products, this is a dietary supplement, not a drug, and isn’t habit-forming.* Does this product have any side effects? Menopause Essentials+ is formulated with natural ingredients and is generally well-tolerated.* However, if you have any specific allergies or medical conditions, it’s always advisable to consult with your healthcare provider before starting any new supplement. Is this product safe to take during pregnancy or while breastfeeding? This product isn’t intended for use during pregnancy or when breastfeeding.* What other supplements complement this product? Menopause Essentials+ can be taken with other BrainMD supplements, such as Omega-3 Power, Smart Creatine+, and Smart Collagen to help enhance overall wellness, support hormonal balance, and improve skin health.* Can I take Menopause Essentials+ with other medications or supplements? Menopause Essentials+ can be taken alongside most medications and supplements.* However, to avoid any potential interactions, it’s best to consult with your healthcare provider, especially if you’re on medications for a serious health condition. How long does it take to see results with Menopause Essentials+? Based on leading research, women can expect to notice improvements in their symptoms within a few weeks of consistent use.* However, for optimal results, it’s recommended to take Menopause Essentials+ for at least 8-12 weeks.* Does Menopause Essentials+ contain any allergens? No. It’s free of dairy, eggs, nuts, sugar, soy, yeast, gluten, and artificial colors and flavors. Also, it’s suitable for vegans and is non-GMO. [/wc_box] Support For Every Stage Menopause Essentials+ is meticulously crafted to provide effective doses of clinically-tested, highly absorbable, and bioactive compounds.* Taking Menopause Essentials+ daily can help ensure you receive the powerful benefits of these ingredients, which can help you navigate menopause with greater confidence and comfort.* Invest in your health and well-being with this comprehensive supplement designed to support you through every stage of menopause and beyond.* Try Menopause Essentials+ today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Menopause Essentials+ 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. Chang, A., Kwak, B.-Y., Yi, K., & Kim, J. S. (2012). The effect of herbal extract (EstroG-100) on pre-, peri-, and post-menopausal women: A randomized double-blind, placebo-controlled study. Phytotherapy Research, 26(4), 510–516. https://doi.org/10.1002/ptr.3597 2. Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., Buscemi, S., Drago, F., Veronesi, U., & Scuderi, A. (2013). Red orange: Experimental models and epidemiological evidence of its benefits on human health. Oxidative Medicine and Cellular Longevity, 2013, 157240. https://doi.org/10.1155/2013/157240
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Here Are 6 of the Best Ways to Build Resilience
How do you handle life’s curve balls? When you’ve experienced loss, adversity, trauma, or perhaps an ongoing period of high stress – what did you do to cope? How we handle life’s difficulties indicates our level of resilience. If you lack resilience, you might get overwhelmed by life’s challenges, shut down, and emotionally isolate. You might act out in unhealthy ways such as drinking too much alcohol or using another substance, risk-taking, undereating or overeating. Additionally, you might obsess or dwell on your problems and feel victimized. You might become unable to take action to help yourself. On the other hand, if you have greater resilience, you may adapt to life’s curve balls pretty well. You might draw on your inner reserves or faith as you move through the challenge, practicing a high level of self-care. You might readily rely on the social support you have already developed. You also might ensure you have downtime to be with your grief and feelings, and adopt a positive outlook, knowing your hardship will not last forever. You may even find positive actions to take that boost your self-esteem and well-being. Without resilience, life may be more difficult. With greater resilience, life may be more manageable. Difficulties even may become opportunities for profound personal growth. If you aren’t as resilient as you’d like to be, don’t worry. The good news is that you can develop more of this indispensable quality. Here’s how to build resilience. Defining Resilience Resilience is “the power or ability of a material to return to its original form, position, etc., after being bent, compressed, or stretched.” This definition suggests elasticity or flexibility, which is a great way to think about human resilience. However, human resilience also embodies something greater. Having the capacity to adapt and be flexible in our feelings, behaviors, and thinking when exposed to challenges is definitely a big part of being resilient. But there’s a personal growth or spiritual part of resilience too. A calamity or period of difficulty can alter us in a positive way, making us more able, wiser, and stronger. Resilience is adapting positively in the face of change or adversity. It comes with a load of benefits, too. The cognitive and emotional tools we develop when we adapt to adversity equip us to deal with what we may face in the future. Research¹ shows that resilience is protective against the effects of stress and a number of mental health issues, including persistent low mood and feelings of anxiousness. If you have a mental health condition, being resilient may help to improve your coping abilities. People who develop their resilience tend to enjoy stronger social connections as well. The following tips come from mental health experts and can help you become more resilient. 6 Simple Tips to Help You Build Resilience 1. Practice Excellent Self-Care This is a great place to start, especially if you’re currently dealing with something difficult. Ensure you’re taking excellent care of yourself. Start with the basics: restful sleep regular exercise nutritious meals a relaxation technique or spiritual practice (meditation/yoga, prayer, deep breathing, guided imagery, etc.) get outside in nature enjoy a hobby listen to some music you love watch a good program time to do nothing at all Excellent self-care, of course, also means avoiding negative outlets like numbing pain with alcohol, excess food, or other substances. 2. Develop Social Connections Having social support is one of the most foundational components of resilience.² Cultivate meaningful, positive relationships with friends and loved ones. These social connections can provide you with sustaining love, wisdom, support, guidance, and acceptance during good and difficult times. Don’t overlook connections outside of your inner circle. Join a spiritual group or community or even your neighborhood book club. 3. Look for Growth in Your Experiences Start developing a mindset that gleans the personal growth you’ve gained from life experiences, good and bad. That horrible breakup last summer? Write down a few things you learned from it. Consider how you have dealt with past hardships. What worked? What didn’t? If you’re currently challenged, is there something you’re learning? 4. Stay Positive and Hopeful Try to stay positive and expect good things to happen. Even if you feel awful currently, cultivate an inner knowing that the difficult time will pass. Times of adversity will not last forever. Find enjoyment in small pleasures. Practice acceptance as it will allow you to deal with your current situation with less anxiousness. Accepting circumstances that cannot be changed can help clarify what can be changed. 5. Find a Purpose Having a greater purpose can keep your sights on the horizon rather than focused on your problems. Take actions, no matter how small, that serve your greater purpose each day. It doesn’t have to be complicated. It could be simple like aiming to be of service to others or to be kind to others. Consider volunteering. Whether you help out at a local food pantry or just listen to a friend going through a hard time, it will help give you a sense of purpose. (It will also boost your self-esteem and connect you with others, further boosting your resilience!) 6. Become a Problem-Solver and Goal-Setter Exercise your problem-solving abilities by facing your challenges head-on. Enlist the help of others to help you, if need be. Write your problem down in black and white. Determine what you can do to make it better. Figure out what action you need to take, make a plan, and then do it. The same goes for goal-setting. Develop some well-defined and achievable goals and then take consistent, small steps toward achieving them. Taking steps towards solving a problem or reaching a goal can provide you with a sense of accomplishment – and that can help build resilience. Even small steps can help to improve your circumstances, build confidence, and reduce feelings of anxiousness. Seek Help Using your own resources and embracing these tips may not be enough. Don’t hesitate to reach out to a mental health professional. They may provide the added support you need to become more resilient. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Shrivastava, A., & Desousa, A. (2016). Resilience: A psychobiological construct for psychiatric disorders. Indian Journal of Psychiatry, 58(1), 38–43. https://doi.org/10.4103/0019-5545.174365 Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35–40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/
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Here Are Some of the Best-Absorbed Vitamins
Vitamins and certain mineral nutrients are essential for our survival. The body runs on thousands of enzymes, most of which need vitamins or minerals to be part of their structure or as necessary cofactors for the reactions they make happen. Without essential nutrients, we cannot make and use energy. And without energy, there’s no life. The Nutrition Gap Based on large surveys of Americans’ dietary patterns, the U.S. Centers for Disease Control and Prevention (CDC) consistently reports insufficient average intakes of various essential nutrients, vitamins, and minerals. Due to the poor nutritional quality of the standard American diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. Since so many American foods are grown in poor soils, sprayed with poisons, and technologically manipulated, even those who eat a relatively healthy diet may find it challenging to get all the nutrients they need. Also, due to genetic individuality, some people need more of certain vitamins and minerals than the average person does. Everyday stress also can burn away nutrients. To help fill the nutrient gap, it’s crucial to get additional supplies of these nutrients. That’s where supplements come in. The reason they’re called supplements is because they supplement your diet with the nutrients you might be missing by only fueling your body with food. As you search for effective, high-purity supplements, there are many elements to consider…such as bioavailability. What is Bioavailability? According to the National Institute of Health’s Office of Dietary Supplements, bioavailability is defined as “the amount of (a given nutrient) in food, medications, and supplements that are absorbed in the intestines and ultimately available for biological activity in your cells and tissues.” Bioavailability has also been referred to as one of the least appreciated and understood factors¹ of nutritional health as it pertains to longevity, morbidity, and overall quality of life. In pharmacology, bioavailability refers to the percentage of an administered substance that reaches the bloodstream. A medication delivered intravenously is considered 100% bioavailable. With respect to dietary supplements, bioavailability is not just the amount or fraction of the nutrient that’s absorbed into the bloodstream, but also how much of it is used by the body or stored for future use. Due to their oral consumption, dietary supplements take longer to enter the bloodstream than a substance administered intravenously. One of the most important aspects of bioavailability is absorption. Absorption Basics The digestive system uses enzymes and emulsifiers to convert the vitamins and nutrients from your food and supplements into tiny, molecule-sized dispersions, which are then absorbed across your gut lining into the blood. This absorption process can be affected by many factors, including competition of digestion and the addition of other supplements. Mineral molecules need to be broken down into charged ions for efficient absorption. Many supplements contain minerals as oxides, which makes them poorly absorbed since they don’t easily form ions. Magnesium is commonly used as an oxide because it takes up less space in the tablet or capsule (and it’s cheaper than the better absorbed ionic magnesium compounds). Following dispersion by the digestive system, practically all the vitamins and ionic essential minerals are picked up by transport proteins located in the intestinal lining, then transported into the blood. Sugar (sucrose) interferes with the absorption of vitamin C by blocking the vitamin C transporter. Bioavailability Inhibitors Many things can adversely affect bioavailability, such as the quality of food, the overall health of the GI tract, pregnancy status, and genetic makeup. Here are some additional factors to be mindful of: Alcohol – Alcohol can interfere with the intake and absorption of vitamins A, D, E, K, practically all the B vitamins, and the minerals magnesium and zinc. Alcohol increases the metabolic demands for nutrients, accelerates their loss from the body, and impairs their storage and utilization. Caffeine – Caffeine can reduce the absorption of nutrients and increase the excretion of important vitamins and minerals. It also contains tannins, which can inhibit the absorption of the B vitamins, calcium, iron, and magnesium. Digestive issues – Crohn’s, irritable bowel syndrome (IBS), celiac disease, and other digestive problems can significantly hinder the body’s ability to properly absorb and utilize nutrients. Medications – Many over-the-counter and prescription drugs impair nutrient absorption and/or utilization. A well-known example is statins, which impair the absorption of coenzyme Q10. Stress – Excessive stress can increase cortisol, the body’s primary stress hormone. Stress can deplete the body of its nutrients and wreak havoc on the digestive system. Bioavailability Enhancers Just as there are many things that reduce nutrient absorption and metabolism, there are also many things that can help increase the bioavailability of nutrients. Time of Day – Some supplements may have more benefits when taken at certain times during the day. For instance, magnesium should be taken in the evening since it has calming properties. Take with Food – Since supplements generally aren’t well tolerated when taken on an empty stomach, most should be taken with a meal. Fat-soluble supplements, like vitamins A, D, and E, should be taken with a meal containing fat to aid in their digestion. Supporting Ingredients – Some ingredients can increase the bioavailability of other nutrients. One example is vitamin C, which can enhance the bioavailability of iron. Proper Storage – To help ensure the efficacy of your supplements, be sure to store them in a cool, dry area away from direct sunlight (try this handy vitamin organizer). It’s a good idea to store fish oil and other liquid or liposomal products in the fridge. Make sure they’re tightly sealed to prevent moisture from getting in. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Absorb This Ongoing population surveys clearly indicate the modern diet isn’t providing sufficient average intakes of various essential nutrients.² Failing to get enough of these vitamins and essential nutrients may lead to serious, long-term health issues. Bioavailability is the percentage of the dose of a nutrient or other substance that is absorbed into the bloodstream and used by the body’s cells. Many things can interfere with nutrient absorption including alcohol, caffeine, stress, and some prescription drugs. You can potentially get more from your supplements by taking them with food, following the directions for use, and making sure they’re properly sealed and stored. One thing to keep in mind is that just because a supplement claims to contain a particular amount of a specific nutrient doesn’t mean your body will absorb the entire amount. Always conduct thorough research on the nutrients included in a dietary supplement before adding it to your daily regimen. BrainMD’s vitamins are ultra-pure, science-based, and brain directed. Our high-quality supplements are made from ingredients that have undergone rigorous clinical testing and have been formulated for maximum bioavailability, to give you the nutrients you need to be your best self. [/wc_box] 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. Pressman, P., Clemens, R. A., & Hayes, A. W. (2017). Bioavailability of micronutrients obtained from supplements and food: A survey and case study of the polyphenols. Toxicology Research and Application. https://doi.org/10.1177/2397847317696366 2. Passarelli, S., Free, C. M., Shepon, A., Beal, T., Batis, C., & Golden, C. D. (2024). Global estimation of dietary micronutrient inadequacies: A modelling analysis. The Lancet Global Health, 12(10), e1590–e1599. https://doi.org/10.1016/S2214-109X(24)00276-6
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What Are the Top Folate Benefits for Men?
You may be familiar with B vitamins such as vitamin B1 (thiamin), vitamin B2 (riboflavin), and vitamin B3 (niacin). But do you know what vitamin B9 is named? What Is Folate? Vitamin B9 is called folate. It’s a group of substances that supply the body with chemically simple methyl groups. The body needs folates but can’t make them from scratch and, therefore, must get them from foods or dietary supplements. Folate is vital at every life stage, from early development in the womb through birth and all the way through adulthood. But for many people, lifestyle factors, popularly used medications, or common gene mutations can deplete their folate stores. For these individuals, and most everyone else, the best dietary form of folate is methylfolate (MF). What Is Methylfolate? Methylfolate (technically methyltetrahydrofolate) is the body’s most active form of folate. All our cells need MF to drive specialized enzymes that make our DNA, genes, and chromosomes. Also, our cells need MF to repair damage to DNA. Methyl, coming mainly from folate, also is very important for epigenetics – turning genes on and off using methyl – as well as to enable cells to grow, maintain their structure, and make new cells. Our estimated 200 billion brain cells need MF for all these reasons. But they also need MF to enable them to make nerve cells’ electrical insulation and important neurotransmitters. While considering these impressive benefits of MF, it’s also important to be aware of the potential dangers of not taking MF. Folate Mutations When consumed, methylfolate doesn’t need to be converted into active folate – as the body’s most active folate form, it can be immediately used by our folate enzyme systems. One of the most common human gene mutations is the C677T mutation in the enzyme Methylenetetrahydrofolate Reductase (MTHFR), whose function is to produce MF. This mutation is associated with impaired folate utilization from food. Taking MF by mouth bypasses this mutation: as premade, authentic MF, it doesn’t need to be produced by MTHFR. For people with C677T, or various other less common MTHFR mutations, methylfolate is a health breakthrough! Folate-Rich Foods [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Avocados This incredibly underrated fruit is full of healthy fats that help to sustain brain blood flow and maintain blood pressure already within a normal range. Avocados are rich in many vitamins, including folate. 2. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K. Asparagus is loaded with polyphenols and provides generous amounts of phosphorus, iron, and chromium. 3. Cruciferous Vegetables Cruciferous vegetables, especially broccoli and Brussels sprouts, are rich in folate. They also contain sulforaphane, which our friendly gut bacteria can convert into substances that help the body detoxify various potential toxins. They’re also high in carotenoids which are powerful antioxidants and assist with our vision and brain function. 4. Leafy Green Vegetables Leafy green vegetables have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. One of the vitamins abundant in these nutrient-dense vegetables is folate. 5. Spinach This nutrient-dense vegetable is a good source of fiber and is rich in magnesium, potassium, and vitamins A and K. Spinach also contains a high level of folate, which may help relieve mood issues. [/wc_box] What Are the Top Folate Benefits for Men? Here are just a few of the many folate benefits for men: Fundamental to the growth, renewal, and functioning of cells, tissues, and organs.* Helps support a healthy mood, memory, cognition, and behavior.* Enhances the clinically demonstrated mood benefits of SAMe (s-adenosyl-methionine).* Essential for the brain to make the key neurotransmitters serotonin, dopamine, and norepinephrine.* Promotes the brain’s healthy production of melatonin, our main sleep hormone.* Enhances the body’s regulation of homocysteine, a potentially toxic human metabolic product.* Other folate benefits for men may include mood¹ and cardiovascular² support. Folate Supplements Most folate vitamins use inexpensive, synthetic folic acid. This is a problem because folic acid can’t be used by the body until it’s converted to methylfolate. If your body can’t convert folic acid to MF, you’re missing out on the benefits of this vitamin for mood, brain, and organ function.* Since MF isn’t commonly found in foods and very rarely provided by dietary supplements, BrainMD has made MF a priority ingredient in our brain-directed dietary supplements. To ensure you’re receiving enough MF daily, consider taking… BrainMD’s MethylFolate Supplement Methylfolate is a form of the folate vitamin that’s better utilized than folic acid or other folates.* BrainMD’s MethylFolate is essential for mood, cognition, behavior, and overall brain and body health.* Methylfolate is the body’s most fully active form of folate, a vitamin that provides methyl groups (-CH3) which are crucial for a broad range of brain functions, including healthy mood.* Highly Bioavailable Source of Methyl Groups To be utilized by the body, dietary folates from foods or supplements must first be converted to methylfolate. But the enzymes involved in this conversion process often carry mutations that can interfere with their activity. High-quality MF supplements bypass these enzymes, directly supplying methyl to make SAMe and other methyl cofactors that manage the body’s extensive networks of methyl metabolism. Promotes Metabolic Recycling of Homocysteine Homocysteine (HCy) is a byproduct of SAMe production from MF and the amino acid methionine. If allowed to build up in the blood and other tissues, HCy can become toxic. MF facilitates the recycling of HCy to methionine, which helps reduce its toxic potential. Supports Brain Health and DNA Methyl from MF is needed from the moment of fertilization of the human egg, through the development of the brain, heart, and other organs, to birth, and across the lifespan. All our cells need methyl groups to make their DNA, repair ongoing DNA damage, and regulate their utilization of DNA. Methylfolate is Great! Taking folate as MethylFolate can help provide nutritional support for your brain and body.* This versatile supplement is also fundamental to the growth and renewal of our cells, helps regulate potentially harmful homocysteine, and much more.* You can enjoy all these benefits of methylfolate for men in BrainMD’s MethylFolate supplement. Try it today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about MethylFolate and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Bender, A., Hagan, K. E., & Kingston, N. (2017). The association of folate and depression: A meta-analysis. Journal of Psychiatric Research, 95, 9–18. https://doi.org/10.1016/j.jpsychires.2017.07.019 2. U.S. Department of Health & Human Services, National Institutes of Health, Division of Program Coordination, Planning, and Strategic Initiatives, The Office of Dietary Supplements. (n.d.). Folate - Fact sheet for health professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
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Advanced Blood Flow: Nitric Oxide Support for Brain and Heart Health
"Blood flow is life!” - Daniel G. Amen, M.D. Healthy blood flow is crucial to your brain…and your entire body. Blood Flow Basics Your body’s vast network of blood vessels move blood throughout your body, transporting nutrients and oxygen to every cell. Blood flow and blood circulation are linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. When blood pressure is high, blood flow can become constricted. When blood pressure is in a normal range, blood flow is typically healthy. In short, keeping the blood coursing through your vessels is a key to good health. Blood Flow and the Brain Blood flow is particularly important to optimal brain function. Though your brain weighs about 3 pounds, it requires roughly 20% of your body’s blood flow and oxygen. Since your brain is the executive control center of the body, proper blood flow to the brain is essential to overall health. That’s why it’s so vital to avoid the things that can reduce blood flow to your brain and body. One of the things that can help increase blood flow naturally is nitric oxide. What’s Nitric Oxide? If you want to improve your brain health, protect your heart, increase your lifespan, and avoid age-related illness, good blood flow must be part of your healthcare plan. That’s where nitric oxide (NO) comes in. As a signaling molecule, NO naturally occurs in the human body. It’s so important to overall health that scientists use loss of NO function as a leading marker of physiological aging.¹ Its primary action is to relax your blood vessels, which helps increase blood flow to your brain. Improved brain circulation can help neurons relay messages throughout your body. NO is so crucial to human health, the scientists who discovered it won a Nobel Prize for their work! Nitric Oxide Deficiency Unfortunately, the amount of nitric oxide we produce declines as we get older. According to one study, those in their 40s only make about 60% of the NO they need daily. The good news is that it’s possible to support your NO levels through supplementation. BrainMD is proud to offer a way for you to support your NO levels in its new nutraceutical formulation… Advanced Blood Flow – Nitric Oxide Support Our Advanced Blood Flow supports healthy nitric oxide levels in your brain, which helps increase blood flow throughout your body.* Among its many benefits, Advanced Blood Flow: Supports cardiovascular health and nitric oxide production* Promotes healthy blood flow and circulation* Supports cognitive function and gastrointestinal health* Featuring clinically effective doses of high-quality nutrients, Advanced Blood Flow also supports cardiovascular, sexual, gut, and liver health.* Advanced Blood Flow Ingredients [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Advanced Blood Flow contains a trio of clinically tested ingredients that help naturally support levels of NO in the body.* These ultra-pure nutrients are: L-citrulline – an amino acid that helps your body make L-arginine, which increases nitric oxide production.* L-citrulline raises NO more effectively than L-arginine because it’s more bioavailable.* Quercetin – a phytonutrient found in apples and onions that helps increase the production of NO and reduces NO breakdown.* Resveratrol – a phytonutrient present in red wine that makes it heart healthy.*² Taking Advanced Blood Flow daily is an excellent way to ensure that you’re obtaining enough of the clinically tested, highly absorbable forms of these three powerful bioactive compounds. [/wc_box] Advanced Blood Flow FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Who can benefit from Advanced Blood Flow? Advanced Blood Flow offers nitric oxide (NO) support for the brain and body and is customized for adults aged 18 and older. Taking Advanced Blood Flow will help ensure you’re naturally able to support your NO and antioxidant levels. How do I take Advanced Blood Flow? When taken in conjunction with a proper diet and healthy lifestyle, Advanced Blood Flow can help support healthy NO levels in the brain and body. It’s recommended that adults take 2 capsules daily with food. Can Advanced Blood Flow help increase libido? NO plays a significant role in sexual functioning. Many people with chronic conditions often report lower libido, which can be due to decreased NO production. Increasing NO bioavailability with Advanced Blood Flow is a natural and effective way to support your libido and healthy erectile function. Is this product good for the heart? There is overwhelming evidence that NO is involved in maintaining healthy cardiovascular homeostasis, so Advanced Blood Flow supplementation is recommended to support proper heart health. Are there any allergens in Advanced Blood Flow? These vegan capsules are free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and contain no artificial colorings or flavorings. [/wc_box] Say Yes to NO! Advanced Blood Flow supports healthy nitric oxide levels in the brain, which helps increase blood flow throughout your body.* Featuring clinically effective doses of L-citrulline, quercetin anhydrous, and trans-resveratrol, not only does this NO formula help cognitive function, it also supports cardiovascular, sexual, gut, and liver health, too.* Try Advanced Blood Flow today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Advanced Blood Flow and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Torregrossa, A. C., Aranke, M., & Bryan, N. S. (2011). Nitric oxide and geriatrics: Implications in diagnostics and treatment of the elderly. Journal of Geriatric Cardiology, 8(4), 230–242. https://doi.org/10.3724/SP.J.1263.2011.00230 2. Saleem, T. S., & Basha, S. D. (2010). Red wine: A drink to your heart. Journal of Cardiovascular Disease Research, 1(4), 171–176. https://doi.org/10.4103/0975-3583.74259
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This Is How to Refocus and Commit to Your Goals
Now that we’re well into the year, how are you doing with your goals? Do you feel like you need to refocus and commit to your goals? It’s natural for motivation to wane if you've been busy and haven't had a chance to really focus on you. However, that doesn’t mean you have to ditch the goals you set for yourself earlier this year. Depending on which suits your lifestyle better, here are two options to consider: 2 Ways to Reset Your Focus & Commit to Your Fitness Goals Cold Restart Rather than gradually slipping back into your fitness routines, just dive in at full intensity and modify as you go. Give yourself the leeway to adjust routines to your busy schedule, but don’t misuse that freedom by easing up or giving up on your goals. Realistic Redo Despite your enthusiasm and good intentions, perhaps your goals were too ambitious from the start. Now that you’ve settled into the rhythms of your regular schedule, you should have a good idea of where you can squeeze in a walk, hike, or workout. If you find that you have extra time in your day, you can certainly add new physical activities or intensify the current ones. Though staying on track with consistent fitness is challenging in today’s fast-paced society, attaining health objectives is certainly possible. To optimize your ability to reach your goals, be intentional at setting yourself up for mind-body success. If you need a little help getting motivated, these are some simple steps you can start taking today. Here Are 6 Tips to Help You Power Through Your Routine 1. Find a Fitness Buddy One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. 2. Get Quality Sleep Good sleep is essential for optimal brain and body health. Sleep is involved in rejuvenating all the cells in your body, giving brain cells a chance to repair themselves, and activating neuronal connections that might deteriorate from inactivity. Quality sleep can equip you with consistent, good energy. Getting the recommended 7-9 hours of sleep¹ each night may give you more energy for workouts, outdoor activities or just enjoying your life. 3. Increase Dopamine Naturally Often called the “motivation molecule,” dopamine can help give you the drive and focus you need to be productive. Unfortunately, many of the things that people do to maximize their focus and energy end up backfiring. Nicotine, caffeine, and sugar-laden, fat-filled treats are all very effective at raising dopamine levels. However, things that contribute to a quick spike in energy end up disrupting and decreasing the natural dopamine production process long-term. Increase your dopamine naturally by eating almonds, bananas, avocados, eggs, beans, fish, and chicken. 4. Drink Green Tea Green tea contains high concentrations of powerful antioxidants called polyphenols. There are many health benefits associated with green tea such as reducing stress² and promoting relaxation. In addition to aiding weight loss, boosting exercise ability, and helping muscles recover faster after a workout, green tea also fosters a healthy attention span. 5. Give Yourself a Break Many people equate taking breaks with wasting time, but research demonstrates that taking breaks actually improves your focus and efficiency.³ If you focus on a particular task for too long, your cognitive control system can begin to fail. By switching your attention to something else for a brief period, you can return to your original task with renewed focus. 6. Take an Energizing Supplement Every now and again, everyone feels tired or unfocused. BrainMD's Focus & Energy was designed to prevent fatigue, promote mental sharpness, and preserve productivity.* This supplement features a high potency green tea extract that intensifies oxygen and nutrient delivery to the brain.* Focus & Energy consists of energizing herbs and three powerful plant adaptogens (Rhodiola, ashwagandha, and ginseng) that reinforce the brain and body’s ability to fight fatigue and adapt to stress.* It also contains choline, a vitamin-like nutrient that supports endurance and overall vigor.* Top Benefits of Focus & Energy Here are some of the benefits of taking Focus & Energy: A healthy, balanced response to everyday stress* Improved concentration, focus and productivity* Healthy, sustained energy levels* A more positive approach to life* No caffeine jitters or crash* Energizing Ingredients When it comes to natural ingredients, dose and form matter. That’s why we pay careful attention to published research and use standardized extracts consistent with those proven to work. Focus & Energy features: 600 mg decaffeinated and concentrated green tea extract, providing 270 mg EGCG* 250 mg of Sensoril® Ashwagandha, standardized to 10% Withania glycosides* 200 mg of Rhodiola rosea, containing at least 3% rosavins and 1% salidrosides* 200 mg Panax ginseng with at least 15% ginsenosides* 55 mg of Choline, a nutrient similar to the B vitamins that helps form acetylcholine, a neurotransmitter crucial for focus, learning, and memory.* If you’re looking for a natural energizer, Focus & Energy can help fortify your body with specially selected nutrients that provide enhanced mental focus and sustained energy.* And unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this nutritional supplement.* Focus & Energy is safe, natural and non-habit-forming.* Commit to Your Goals Establishing a new routine, or reinitiating an old one, can be stressful. It’s important not to overdo it when restarting a health and fitness regimen. Take things one step at a time. Gradually add exercises back into your schedule. If you start feeling overwhelmed, remove exercises or activities from your regimen until you find the sweet spot. And, for added nutritional support, don't forget to take a potent, high-quality supplement like Focus & Energy. Try it today! P.S. If you’ve maintained your resolutions or goals from the beginning of the year, we at BrainMD applaud your dedication. Keep it up! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Focus & Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. Medical Science Monitor Basic Research, 21, 35–45. https://doi.org/10.12659/MSMBR.894671 Williams, J. L., Everett, J. M., D'Cunha, N. M., Sergi, D., Georgousopoulou, E. N., Keegan, R. J., McKune, A. J., Mellor, D. D., Anstice, N., & Naumovski, N. (2020). The effects of green tea amino acid L-theanine consumption on the ability to manage stress and anxiety levels: A systematic review. Plant Foods for Human Nutrition, 75(1), 12–23. https://doi.org/10.1007/s11130-019-00771-5 Atsunori Ariga, Alejandro Lleras. Brief and rare mental 'breaks' keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 2011; DOI: 10.1016/j.cognition.2010.12.007
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Here Are Some of the Best Foods for Menopause and How to Relieve Symptoms Naturally
Menopause is a dreaded word for a lot of women. Yet, it doesn’t have to be. With a deeper understanding and a few informed dietary changes, it’s possible to make menopause a smoother, more positive experience, naturally. What Is Menopause? Menopause is the natural transitional period in a woman’s life when her menstrual cycles come to an end. A woman officially enters menopause when it’s been 12 months since her last period. It can take from 7 to 14 years to move through perimenopause (when the transition begins, generally starting in the mid-40s), menopause (which usually occurs in the early 50s), and postmenopause (24 to 36 months after the last period, when symptoms begin to subside). During this time, the body’s production of estrogen and progesterone, two hormones synthesized by the ovaries, can vary dramatically. These hormonal shifts are thought to be the cause of some rather unpleasant symptoms, which include (but are not limited to) hot flashes, mood swings, sleep problems, and vaginal changes – dryness and thinning of the walls. Further, postmenopausal women are at greater risk for bone loss and heart health issues. It is estimated that as many as 85% of postmenopausal¹ women have experienced a menopause-related symptom in their lifetime. Hormone replacement therapy (HRT) is often recommended by medical doctors to mitigate menopause’s unwanted symptoms. However, if you prefer not to use hormones or can’t use them due to your health history, more natural options are available. As a first step, medical professionals typically suggest adjusting your diet to see if menopausal symptoms improve. Here are some tips on which foods to avoid and which to eat to help you during menopause. Foods to Avoid During Menopause If you have menopausal symptoms, the reduction or elimination of the following foods and substances can go a long way to helping you feel better. Caffeine – One study showed that menopausal women who consumed caffeine were more likely to have hot flashes than women who didn’t consume caffeine. Caffeine can also fuel sleeplessness, which is another common symptom that can additionally lead to low mood. Try limiting your coffee consumption to a few times a week to start, or switch to decaf or green tea. Skip caffeine-laden sodas and energy drinks. Alcohol – Excessive drinking is like pouring Miracle-Gro on your symptoms, disrupting sleep and increasing hot flashes, anxious feelings, low mood, potential weight gain, and the likelihood of a host of other health issues. Bottom line: drink alcohol moderately, or not at all. Spicy foods – Hot begets hot! Spicy foods like hot peppers, jalapenos, and cayenne can increase hot flashes. Avoid them. Fatty foods and refined carbohydrates – Try to keep fat-laden foods to a minimum. Also, stay away from white bread and processed cookies, cakes, and snacks that are high in refined carbohydrates as much as possible. Unhealthy fats can increase the risk of cardiovascular problems, which are associated with menopause. Also, spiking blood sugar with refined carbohydrates can add to moodiness. Here Are Some of the Best Foods to Eat for Menopause What’s generally good for health is also good for menopause – lots of nutrient-rich fruits and vegetables, healthy fats (from fatty fish and nuts), whole grains, and lean protein, as well as an abundance of phytoestrogen-rich foods. Fruits and vegetables – Fruits and veggies provide your body with an abundance of antioxidants, vitamins, minerals, and fiber. A study² that tracked more than 17,000 menopausal women over the course of one year found that those who lost weight and ate more vegetables, fruit, and fiber experienced a 19% reduction in hot flashes compared to the control group. Fatty fish and nuts – These rich sources of omega-3 fatty acids may help improve mood and brain function. Omega-3s also can help maintain healthy blood pressure levels, which, in turn, help to minimize hot flashes. Fatty fish, like salmon and sardines, are especially good to eat because they also provide vitamin D, a key nutrient for both balanced mood and bone health! Whole grains – Whole grains such as brown rice, barley, quinoa, kamut, and rye are rich in nutrients, including fiber and B vitamins. Eating whole grains has been linked to a reduced risk of heart issues, countering the increased risk of heart health concerns in postmenopausal women. Protein – Women in menopause should eat greater amounts of protein as it helps your body retain muscle. Menopause is associated with decreases in bone mass density, muscle mass, and strength. Quality, protein-rich foods include eggs, poultry, fish, legumes, nuts, and seeds. Some legumes have the added bonus of being rich in calcium. Phytoestrogens – Phytoestrogens, or dietary estrogens, are naturally occurring estrogens found in some plants and they can be very helpful to menopausal women. When you consume foods containing phytoestrogens, they mimic estrogen produced by your body because their chemical structure is very similar, although the effects tend to be weaker. Phytoestrogens may help to combat hot flashes and maintain bone health. Also, emerging research shows that consuming phytoestrogens may help to balance hormones affecting mood. Foods containing phytoestrogens include soybeans, ground flaxseed, sesame seeds, berries, oats, barley, legumes such as lentils and mung beans, rice, alfalfa, apples, and carrots, to name a few. Additional Natural Solutions If you don’t find relief by following these basic dietary suggestions, talk to your doctor about effective nutritional/herbal supplements and other lifestyle changes you can make. There are many! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Santoro, N., Epperson, C. N., & Mathews, S. B. (2015). Menopausal symptoms and their management. Endocrinology and Metabolism Clinics of North America, 44(3), 497–515. https://doi.org/10.1016/j.ecl.2015.05.001 Kroenke, C. H., Caan, B. J., Stefanick, M. L., Anderson, G., Brzyski, R., Johnson, K. C., LeBlanc, E., Lee, C., La Croix, A. Z., Park, H. L., Sims, S. T., Vitolins, M., & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980–988. https://doi.org/10.1097/gme.0b013e31824f606e
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