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8 Effective Natural Remedies for Inflammation & Improve Your Health
What is Inflammation in the Body? Inflammation is a natural response of the body to injury or infection. It’s a complex biological process that involves the immune system, blood vessels, and various signaling molecules. While inflammation is a necessary and normal response of the body, extreme inflammation can lead to several health problems. Common Symptoms of Inflammation The symptoms of inflammation can vary depending on the affected area of the body. Some common symptoms of inflammation include: Redness: Inflammation can cause the affected area to become red due to increased blood flow to the area. Swelling: Inflammation can cause swelling in the affected area due to increased fluid accumulation. Pain: Inflammation can cause pain in the affected area due to the release of inflammatory mediators that can irritate nerves. Heat: Inflammation can cause the affected area to feel warm due to increased blood flow. Loss of function: Inflammation can cause loss of function in the affected area due to pain and swelling. Fatigue: Serious inflammation can cause fatigue and lethargy due to the body’s constant activation of the immune system. Fever: Inflammation can cause fever due to the release of cytokines that can trigger the body’s temperature-regulating mechanisms. Joint stiffness: Inflammation can cause joint stiffness, particularly in arthritis. It’s important to note that these symptoms can be present in other conditions as well, so be sure to consult with a healthcare professional for a proper diagnosis. Additionally, long-term inflammation can lead to several health problems involving the heart and other bodily systems. Therefore, it’s important to take steps to reduce inflammation and maintain overall health. 8 Natural Remedies to Help Reduce Inflammation Inflammation is a natural response of our body to injury, infection, or other harmful stimuli. While there are medications available to help manage the effects of inflammation, natural remedies also can be effective in reducing inflammation without causing any side effects. Here are eight natural remedies for inflammation… 1. Turmeric: Turmeric contains a compound called curcumin, which has strong anti-inflammatory properties. It’s used in traditional medicine to treat inflammation-related conditions such as arthritis, asthma, and allergies. You can add turmeric to your food or take it as a supplement. 2. Ginger: Ginger is another natural remedy that has anti-inflammatory properties. It’s particularly effective in reducing inflammation in the digestive system. You can add ginger to your food or drink ginger tea. Try this quick and healthy turmeric ginger drink recipe that’s a great way to start your day! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Turmeric Ginger Drink Recipe Ingredients: 2 cups water 1 tsp grated fresh ginger 1 tsp grated fresh turmeric 1 tbsp honey Juice of 1/2 lemon Pinch of black pepper (optional) Instructions: In a small saucepan, bring 2 cups of water to a boil. Add the grated ginger and turmeric to the boiling water and reduce heat to a simmer. Let the ginger and turmeric simmer in the water for 10-15 minutes. Remove the pan from heat and strain the liquid into a mug. Add honey and lemon juice to the mug and stir until well combined. Optional: Add a pinch of black pepper, which can enhance the absorption of turmeric’s active compound, curcumin. Enjoy your warm and soothing turmeric ginger drink! [/wc_box] Not only is this drink delicious, it’s also full of anti-inflammatory properties thanks to the ginger and turmeric. It’s a great way to start your day or to have as a mid-day pick-me-up. 3. Omega-3 Fatty Acids: Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, and sardines. They’ve been shown to reduce inflammation in the body. You can also take omega-3 supplements. 4. Green Tea: Green tea contains compounds called catechins, which have anti-inflammatory properties. Drinking green tea regularly can help reduce inflammation and improve overall health. 5. Garlic: Garlic is a natural remedy that’s been used for centuries to treat various health problems. It contains a compound called allicin, which has anti-inflammatory properties. You can add garlic to your food or take it as a supplement. 6. Exercise: Regular exercise can also help reduce inflammation in the body. Exercise helps improve circulation, which can reduce inflammation. It also helps reduce stress, which can contribute to inflammation. 7. Sleep: Getting enough sleep is also important in reducing inflammation. Lack of sleep can increase inflammation in the body. Aim to get at least 7-9 hours of sleep every night. 8. Stress Reduction: Stress is a major contributor to inflammation. Finding ways to reduce stress such as meditation, yoga, or deep breathing exercises can help reduce inflammation. In conclusion, natural remedies can be effective in reducing inflammation without causing any side effects. Incorporating these natural remedies into your lifestyle can help reduce inflammation and improve overall health. However, it’s important to consult with a healthcare professional before starting any new supplements or making significant changes to your diet or exercise routine. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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The 6 Best Vitamins for Better Bone Health
Are you tired of feeling like your bones are fragile and weak? Do you wish that you could maintain optimal bone health throughout your lifetime? No matter your gender or age, there are things you can do to strengthen your bones and improve overall bone health. A great place to start is with essential vitamins. What Makes Vitamins Essential? Vitamins and minerals are essential for our survival. Essential vitamins and minerals are the nuts and bolts of human biochemistry – they’re indispensable to the structure and functioning of the enzymes that generate and use the life energy that keeps us alive, alert, and mentally and physically competent. But to unlock this energy, we need essential nutrients to power our enzyme systems. These nutrients should be coming from our foods, but, in many cases, the modern diet is failing to provide them. The 13 essential vitamins are: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Benefits of Taking Essential Vitamins Many vitamins and minerals are considered essential nutrients. When acting together, they can perform many actions to support the brain and body. These include: repairing cell damage converting food into energy assisting with wound healing supporting the immune system strengthening bones Since it’s so important to get essential nutrients for bone health, here are some of the top vitamins and minerals you need to help keep your bones strong lifelong… 6 Essential Vitamins & Minerals for Better Bone Health Calcium Calcium is one of the most abundant minerals in the body. It makes up the structure of teeth and bones. Calcium supports the function of nerves and muscles and helps facilitate bodily movement. It’s needed only in small amounts in the brain, heart, and other soft organs, and is relatively abundant in the diet. High intakes of calcium can pose a safety risk. Calcium supplements should always include magnesium, which helps counterbalance any negative effects from calcium, such as preventing calcium deposits from forming in your arteries and blood vessels. Calcium-rich foods include dairy products, winter squash, edamame, beans, and nuts. Vitamin D Vitamin D is best known for building bones. It’s vital for the proper absorption of calcium, which is necessary for bones to remain strong and healthy. Vitamin D also helps protect against bones becoming weak and brittle. The biologically active form of vitamin D is vitamin D3 (cholecalciferol). It’s a fat-soluble vitamin needed by most cells in the body to function and thrive. It supports the immune system, aids in calcium absorption, helps balance mood, and promotes optimal health. Although the body produces vitamin D naturally when exposed to sunlight, research suggests that as many as 95% of American adults aren’t getting enough, so supplementation is often recommended. When it comes to foods, vitamin D is found in beef liver, sardines, fatty fish, and egg yolks. Vitamin K2 Vitamin K2 is an essential vitamin for bone health. It helps the body absorb calcium and phosphorus, two minerals that are essential for strong bones. Vitamin K2 is needed for bone formation and helps keep calcium in the bones where it belongs. Without enough vitamin K2, calcium can build up in the arteries and cause heart issues. Vitamin K2 activates brain proteins that not only help control calcium’s potential to do damage, but also support brain cell maturation, survival, and electrical conduction. Vitamin K2 proteins help direct calcium away from the brain, heart, blood vessels, and other soft tissues and towards the bone, teeth and nails that need it. Also, K2 promotes the coagulation mechanisms needed for healthy wound healing. K2 can be found in fermented foods like natto, cheese, yogurt, dark leafy greens, and chicken. Vitamin C Vitamin C is one of the most important vitamins for strong bones. It helps the body absorb calcium, which is essential for healthy bones. Vitamin C also helps protect bones from damage and keeps them strong. Vitamin C is important for collagen production and wound healing. It also helps the body absorb iron, which is essential for healthy blood cells. Low levels of vitamin C in the body can lead to scurvy. Vitamin C is abundant in citrus fruits, tomatoes, bell peppers, broccoli, and Brussels sprouts. Magnesium Magnesium is crucial for bone formation and helps convert vitamin D into its active form. Low magnesium can lead to weak bones and frailty. Magnesium is required by practically all the body’s 300 energy-related enzymes and is needed for our cells to make energy. Unfortunately, millions of Americans may be deficient in this mineral. Magnesium is fundamental to the brain’s electrical activity via the nerve cell synapse connections. It’s also crucial for many other functions including healthy heart rhythm and other muscle functions. Legumes, nuts, seeds, whole grains, leafy greens, and avocados are all magnesium-rich foods. Boron Boron may help support healthy brain function. It also helps support the body’s utilization of vitamin D and magnesium, which is important for bone health. Foods that contain boron include avocados, apples, beans, oranges, bananas, and prune juice. How to Get Essential Vitamins into Your Diet There are several ways to make sure you’re getting enough essential vitamins and minerals in your diet for better bone health. First, eat a variety of nutrient-rich foods including vegetables, fruits, whole grains, and lean protein. Second, take a daily multivitamin that contains 100% of the Daily Value (DV) for calcium, vitamin D, and other key nutrients. By following these simple tips, you can ensure your diet and supplements are providing the essential vitamins and minerals needed to build and maintain strong bones. Better Bone Health…Now It’s important to get enough of these key vitamins and minerals for your body to function properly and to maintain good bone health. Daily consumption of high-quality foods and vitamins can help ensure that your bones stay healthy and strong over the long haul. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Top 5 Detox Drinks to Try for Bloat Relief & Immunity Boost
When it comes to promoting overall health and wellness, many people turn to detox drinks. These drinks are made with natural ingredients such as fruits, vegetables, and herbs that are high in antioxidants and other nutrients. In this article, we will discuss what detox drinks are, the benefits they provide, and the best detox drinks to try. What is a Detox Drink? A detox drink is a beverage made with natural ingredients that are designed to help rid the body of toxins. These drinks typically contain fruits, vegetables, and herbs that are high in antioxidants, vitamins, and minerals. Detox drinks are commonly used to support the body’s natural detoxification process and to promote overall health and wellness. Detox Drink Benefits There are several benefits to consuming detox drinks, including: Improved Digestion: Many detox drinks contain ingredients that can help to improve digestion and reduce inflammation in the gut. This can lead to better absorption of nutrients and improved bowel regularity. Increased Energy: Detox drinks can provide a natural energy boost by providing the body with essential nutrients and antioxidants. Weight Loss: Some detox drinks can help to promote weight loss by boosting metabolism and reducing cravings for unhealthy foods. Improved Immune Function: The antioxidants found in detox drinks can help to support the immune system and protect the body against illness. 5 Best Detox Drinks to Try for Instant Bloat Relief & Immunity Boost Lemon and Ginger Detox Drink Lemon and ginger are two of the most potent natural detoxifiers. Lemon is high in vitamin C, which helps to boost the immune system, while ginger is known for its anti-inflammatory properties. To make this drink, you will need: 1 lemon, juiced 1-inch piece of ginger, peeled and grated 2 cups of water Honey (optional) Directions: Bring the water to a boil in a small saucepan. Add the grated ginger to the water and simmer for 5 minutes. Remove from heat and strain the ginger. Add the lemon juice to the ginger water. Add honey to taste, if desired. Green Tea and Mint Detox Drink Green tea is rich in antioxidants that can help to flush out toxins from the body, while mint can aid in digestion and reduce inflammation. To make this drink, you will need: 1 green tea bag 1 handful of fresh mint leaves 2 cups of water Honey (optional) Directions: Bring the water to a boil in a small saucepan. Add the green tea bag and mint leaves to the water. Remove from heat and let steep for 5-10 minutes. Remove the tea bag and strain the mint leaves. Add honey to taste, if desired. Pineapple and Cucumber Detox Drink Pineapple is high in bromelain, an enzyme that aids in digestion and can help to reduce inflammation, while cucumber is hydrating and can help to flush out toxins from the body. To make this drink, you will need: 1 cup of chopped pineapple 1/2 cucumber, peeled and chopped 2 cups of water Directions: Add the pineapple and cucumber to a blender. Add water and blend until smooth. Strain the mixture through a fine-mesh sieve. Serve chilled. Beet and Carrot Detox Drink Beets are high in antioxidants and can help to improve liver function, while carrots are rich in beta-carotene, which can boost the immune system. To make this drink, you will need: 1 beet, peeled and chopped 2 carrots, peeled and chopped 1/2 lemon, juiced 2 cups of water Directions: Add the beet and carrots to a blender. Add water and blend until smooth. Strain the mixture through a fine-mesh sieve. Add lemon juice to taste. Serve chilled. Apple Cider Vinegar, Cayenne Pepper, Lemon Water This detox drink can be particularly helpful if you’re experiencing digestive issues. The combination of apple cider vinegar, cayenne pepper, lemon, and water can quickly clear your system. Apple cider vinegar contains pectin, a type of fiber that promotes bowel movements. Cayenne pepper can stimulate circulation and aid in digestion, while the water ensures things are moving in the right direction. Lemon not only adds flavor, but also vitamin C, which can help boost the immune system. To make this drink, you will need: 1 cup of water 2 tbsp of apple cider vinegar 1 tsp of cayenne pepper Juice of half a lemon Directions: Add apple cider vinegar, cayenne pepper, and lemon juice to cold water and stir. Serve chilled. In Summary While our bodies are capable of natural detoxification, there are ways to enhance this process. One of these ways is by incorporating detox drinks into your diet, alongside consuming detox foods. These beverages can aid in overall health by providing essential nutrients and keeping the body hydrated, which is crucial for optimal bodily functions. By regularly consuming detox drinks, you can support your digestive, immune, and liver systems. Try out these five recipes, or experiment with other ingredients to create your perfect detox drink. Always choose fresh, organic ingredients to ensure maximum health benefits. So, take a sip of your preferred detox drink and let it work its magic – your body will thank you for it. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Is Autophagy and How Can It Benefit Me?
Unless you’ve been plugged into the growing popularity of intermittent fasting for health, you probably haven’t heard the term autophagy (aw-TAH-fuh-jee). What is Autophagy? Autophagy is the process by which your body’s cells break down old, damaged, or unneeded material to reuse or discard, allowing the cells to work more efficiently. It’s a natural occurrence that happens most often while we sleep, but also gets triggered when cells are deprived of nutrients or oxygen. It has become trendy in recent years through fasting, diet (such as the Ketogenic diet), and exercise to encourage autophagy for potential weight loss, health benefits, and to promote longevity. However, medical professionals aren’t fully onboard in touting autophagy for wellness just yet because the research is still very new and inconclusive, and fasting to promote autophagy can be dangerous if it’s overdone. That said, autophagy appears promising for its implications in slowing neurodegenerative health issues and promoting longevity. Here’s what you need to know about autophagy and fasting. The ABCs of Autophagy All things, living or not, need to be maintained to operate properly. The cells in your body are no different – autophagy is fundamental to the function and survival of cells. Miraculously, each cell in your body uses autophagy to do the following key tasks, critical to cellular health and function: Take damaged cell parts and remake them into functioning parts Efficiently discard nonfunctional cell parts that slow down performance Destroy harmful pathogens that may cause damage, such as bacteria and viruses Unfortunately, as with many important bodily processes, autophagy slows with age, causing buildup in cells and compromising their optimal function. Researchers are currently examining if promoting autophagy in the body, with a biological trigger like fasting, might help to slow down aging and support healthy longevity. So far, a preliminary invertebrate study indicated that promoting autophagy could be beneficial to longevity in mammals, but more research is needed. How Autophagy Works When autophagy is activated, autophagy-related proteins (ATGs) trigger structures called autophagosomes to form and carry the damaged cellular pieces to a part of the cell called the lysosome, which does the duty of digesting these pieces for either new use or energy. This partial self-consumption is reflected in the word “autophagy,” which translates to “self-devouring” in Greek as “autos” means self and “phagomai” means to eat! It’s a remarkable recycling system that helps cells to remain healthy and efficient. What Activates Autophagy Autophagy happens when your body’s cells are deprived of nutrients or oxygen, or if they’re damaged in some way. When your cells aren’t getting resources from an outside source, they turn to the inward cleansing-recycling process we know as autophagy. And what’s the best way to deprive cells of nutrients? Fasting. While it’s different for each individual, animal studies indicate that autophagy can activate at some point during a 24 to 48 hour fast. More research is needed to determine what the ideal fasting time is to trigger the process. Of course, there are other ways to bring on autophagy, including the following: Restricting calories. Instead of eliminating calories completely (as with fasting), you can restrict them to force your cells into autophagy to compensate for the lost nutrients. Adopting a Keto diet. High fat/low carb diets change the way your body burns energy. Instead of burning carbs or sugars for energy, it switches to fats – and this switch can trigger autophagy. Exercise. Exercise can trigger autophagy, depending on the type and intensity. Benefits of Autophagy Animal studies show that when autophagy is induced in subjects, the lifespan is extended and health is improved during aging. However, it isn’t clear if these benefits extend to humans, but it’s thought that they do. Hence, the popularity of fasting. Although there’s no evidence that autophagy increases weight loss, research suggests that it may have an effect on hunger-controlling hormones. Indirectly, the hormonal influence may contribute to weight loss as autophagy can decrease appetite. Some research showed that autophagy activated by fasting resulted in healthier blood sugar and blood pressure levels. Use Caution Fasting, calorie restriction, adopting a rigorous exercise routine, or adopting a Keto diet may not be the best health strategies for some people, such as pregnant women or those with blood sugar issues. It’s recommended that you talk to a healthcare professional before taking measures to trigger autophagy. 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.
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The Best Protein for a High-performance Life
Food is medicine or poison. Your body will respond and perform according to how well you feed it. One of the macronutrients required for a high-performance life is protein. Proteins are integral components of every cell in your body. Thousands of protein enzymes are required for the healthy growth and functioning of all the cells, tissues, and organs in your body. Bottom line: you can’t live without protein. The Benefits of Dietary Protein Eating lean protein has a variety of benefits since it: provides energy for the brain and entire body promotes all our essential life processes sharpens mental focus assists memory and other cognitive functions helps stabilize mood, behavior and personality curbs hunger stabilizes blood sugar facilitates tissue growth, maintenance and repair supports healthy weight management Most adults need upwards of 50 grams of dietary protein daily, depending on their physical size, activity level, and metabolic demands. If you’re looking for a convenient, healthy way to start your day, you might consider drinking a protein-packed smoothie. If you’ve thought about trying a protein powder but aren’t sure which is best for you, here’s what to look for and what to avoid… 3 Things to Avoid in a Protein Powder Dairy Milk carries a unique sugar called lactose. Beginning as early as 1 year of age, fewer than 1 in 3 humans produce sufficient amounts of the enzyme lactase, which is needed to break down lactose. Without sufficient lactase in your gut, lactose remains undigested and becomes fermented by bacteria in your intestines, resulting in an array of gastrointestinal issues that are commonly referred to as lactose intolerance. Milk also carries a protein called casein, which has gluten-type properties and can cause problems for many people, even if they aren’t lactose intolerant. Some other milk proteins have high potential to cause allergic reactions. Soy Soy is frequently portrayed as a miracle food that can replace dairy. Unfermented soy can contain substances harmful to your health, including: Anti-proteases, proteins which block the body’s protein-digesting enzymes Lectins, carbohydrate-protein molecules that can damage the cellular lining of the intestines and destroy oxygen-carrying red cells in the circulating blood Phytic acid, which binds minerals tightly and can impair their intestinal absorption Condensed tannins, which reduce the overall digestibility of soy proteins These various antinutritional soy factors can contribute to poor absorption of nutrients (including other proteins), damage or destroy intestinal cells, and potentially lead to breaks in the intestinal wall (leaky gut), which is linked to long-term health problems. Sugar Excessive sugar (sucrose) consumption is associated with numerous health problems. Eating foods high in sugar can raise your blood sugar, which contributes to insulin resistance. This can produce elevated levels of hemoglobin A1C (HbA1C), which is linked to tissue damage throughout the body. High intakes of fructose, as from the high-fructose corn syrup found in many beverages, can cause liver damage and have negative long-term consequences. Sucrose and other simple carbohydrates can suppress the signals sent by the hunger and satiety hormones, which are responsible for letting you know when to stop eating. In general, the more sugar you eat, the hungrier you’ll feel. 3 Things to Look for in a Protein Powder Plant-based Protein The two most frequently used protein powders are made from whey (a derivative of milk) or soy. Both come with significant health risks. Typical soy protein powders haven’t been fermented and will likely have an array of damaging intestinal effects. Top scientists are beginning to realize what many human intestines have already made clear: cow’s milk and related dairy products are unnecessary in the adult human diet. Whey contains casein, which, during its digestion, can be converted to substances called exorphins. Exorphins can be absorbed from the gut, cross the blood brain barrier and interfere with neurotransmitter receptors. Exorphins can mimic the effects of opiates and negatively affect the immune system, focus, mood, and overall brain function. Whey also contains substantial lactose, which can lead to physical complications such as stomach cramps and diarrhea. The health benefits of plant-based, nutrient-dense diets are being recognized by experts in nutrition. As a result, both vegans and non-vegans are now getting their protein needs met from plant sources. A scientifically formulated, plant-based protein powder doesn’t have the side effects associated with whey protein. Complete Protein The proteins of the human body require 22 core amino acids to build their sophisticated arrays of molecular structures. Of these, 13 are made by the body (called non-essential amino acids) and the other nine must be obtained through the diet (called essential amino acids). Complete proteins provide all the essential amino acids in sufficient quantities. The brain and body must always have the full spectrum of dietary amino acids available. This provides proper support for healthy mental focus, memory and learning, liver and kidney function, heart and other muscle performance, as well as maximum energy output and rapid recovery from exercise and other physical (or mental) challenges. Unfortunately, most protein powders from single plants don’t contain complete amino acid profiles. This challenge can be solved by skillfully combining more than one plant protein source, to optimize the total protein amino acid profile while removing the negative factors associated with milk, whey or soy proteins. Fiber Fiber must be taken along with protein to ensure a balanced, nutritious meal. Protein that isn’t fully digested in the small intestine reaches the large intestine (colon), where it can become putrefied by bacteria into harmful products. Fiber is the main natural food for these colon bacteria, and its presence helps ensure they won’t generate damaging protein derivatives. Fiber has an overall positive impact on digestion. In the stomach, fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the stomach. The longer food stays in your stomach, the fuller you’ll feel and the less likely you’ll be to experience the spike in blood sugar that occurs when food digests quickly and glucose is dumped into the blood. Fiber is the best prebiotic – food for the good bacteria in your gut. Most protein powders on the market lack at least one of the following: great-tasting flavor, non-gritty consistency, high fiber, low sugar, low calorie, or high-quality nutrients. Responding to the demand for a complete, plant-based protein powder, BrainMD has created… OMNI Plant-Based Protein Powder OMNI Protein Vanilla and Chocolate takes plant-based protein powder to a whole new level. Its proprietary blend of pea, rice, quinoa and chia proteins is augmented with inulin fiber, branched chain amino acids, glutamine and an array of plant digestive enzymes to ensure a fiber-rich formula that pleases the palate, sharpens the brain, nourishes the entire body, and aids in muscle building and recovery.* OMNI Protein delivers 22 grams of complete plant-based protein and contains no artificial colors, sweeteners, flavors, soy, dairy, sugar, or GMOs. OMNI Protein is available in two delicious flavors: Chocolate and Vanilla. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about OMNI Protein Powder 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.
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Liquid vs Powder Collagen: Here's How to Know Which Is Best for You
Health and beauty enthusiasts around the world have gone a little crazy for collagen. Last year, market research valued the global collagen market at a whopping 9.1 billion USD, and forecasted it to grow at a compound annual growth rate of more than 10% for the next seven years! The excitement surrounding collagen is well-deserved. As the body’s most abundant protein, collagen’s fiber-like structure does the critical job of helping to make connective tissue. It’s the major component of bone, muscles, tendons, cartilage, and skin. Yet, starting in our mid-20s, our bodies make less of it – and as we grow older and collagen in our bodies degrades, we experience the telltale signs of aging, including wrinkles, sagging skin, brittle nails and hair, aching joints, digestive issues, and more. Supplementing with collagen peptides (also called hydrolyzed collagen – the most easily absorbed form) may offer a way to roll back, ever so slightly, some of the unwanted effects of aging, helping to support skin hydration and elasticity, healthy joints, and digestive health, to name a few benefits. But what is the best way to supplement with collagen? Here’s what you need to know about collagen types and the benefits of the two most popular supplemental forms: liquid and powder. Collagen Types Whether you choose a liquid or powder collagen supplement, you’ll want to pay attention to what types of collagen are being offered – as well as the source to ensure you get the anti-aging benefits you’re looking for. Research has identified about 28 types of collagen. The following 5 are the most prevalent in the human body. Type I – Accounts for 90% of the body’s collagen stores and is found abundantly just below the surface of the skin in the dermis, as well as in bones, hair, nails, tendons, and the lining of the digestive system. Type II – Present in cartilage, giving it strength and elasticity, which provides joint support. Type III – The second most abundant collagen in the body. Present in skin, gut, muscles, uterus, and blood vessels. Type V – Present in the cornea of the eyes, some layers of skin, hair, and tissue of the placenta. Type X – Present in joint cartilage and bones. Collagen supplements are sourced from cartilage, skin, and bones from animal and marine sources. The most common are the following: Marine collagen from skin, bones, and scales of fish; rich in collagen types I and II Bovine collagen from cows; rich in collagen types I and III Porcine collagen from pigs; rich in collagen types I and III Eggshell collagen from chickens; rich in collagen type V Chicken collagen from chickens; rich in type X There are no vegan collagens, but some vegan collagen formulas provide ingredients that support your body’s synthesis of collagen. Scientists are working on a viable vegan collagen from bacterial and fungal sources. Liquid vs Powder Collagen: What to Choose? There’s very little research that clearly indicates whether liquid collagen is superior to powder collagen or vice versa; both have been used in studies that show anti-aging benefits. That said, there are some differences that may make one or the other your preference. Let’s start with liquid collagen. Liquid collagen is offered as either a collagen water or a liquid supplement. Collagen water is basically what it sounds like – water with collagen blended into it. It may also contain other ingredients, like flavorings such as juice, fruit essences, or sweeteners. Sometimes additional nutrients are added, such as vitamin C, biotin, copper, silica, and hyaluronic acid – which help to build or support collagen in the body. Electrolytes may be added too, which may help with post-workout recovery. Here’s what’s great about collagen waters: Supremely convenient. No measuring or mixing. Just grab and go! Refreshing post-workout and offer some protein to build and repair muscle. Offer additional benefits when they have added nutrients. Digest and absorb into the bloodstream faster than collagen powder. Often better for people with digestive problems. Tasteless (unless flavored) and blend easily into smoothies, coffee, and yogurt without the chalkiness sometimes experienced with powders. Liquid collagen supplements have all the benefits of collagen waters, but they’re not in a ready-to-drink format. You can also easily increase your dosage of collagen with a liquid supplement, whereas a collagen water has only a fixed amount. Here’s what’s great about powdered collagen: Offers greater value than liquid collagen. Instead of buying a more expensive one-use product, you pay much less per serving and, as mentioned, you get a higher concentration of collagen peptides. Collagen water and liquid collage typically offer 4 to 10 grams of collagen per serving. Powder collagen offers 10 to 20 grams per serving! Dissolves easily in water, tea, coffee, or in a blended smoothie; you can get the benefit of the fast absorption once liquefied. Can offer multiple types of collagen thus providing multiple benefits, whereas collagen water usually offers just a couple of types. Contains fewer preservatives to maintain freshness than liquid collagen. Has fewer unwanted flavor additives (such as sweeteners) than liquid collagen. Isn’t single-use and therefore is better for the environment! Bottom Line When you boil it all down, here’s the main difference: Liquid collagen appears to be more about convenience at the expense of collagen concentration; collagen powder is less convenient but offers a greater concentration of collagen per serving. For a deeper dive into the common myths and facts about collagen supplements discussed with Dr. Nicole Avena, click here. Use one or the other or try them both and use them consistently over a 12-week period. If your body is lacking collagen, you’ll likely experience a difference in the way you look and feel! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Some of the Top Signs of Stress and Anxiousness?
In today’s fast-paced world, most people experience periods of stress or occasional feelings of anxiousness. Since stress and mood affect millions of American adults, let’s take a closer look at these issues and some natural ways to help address them… Stress Contrary to popular belief, not all stress is bad. Stress is a normal part of living and affects those of all ages. It can help you become more productive and can help improve your: Resilience Problem solving Ability to adapt to new challenges Stress becomes a problem when it’s intense, recurring, or remains unresolved over an extended period. At that point, stress can take a toll both physically and mentally. Stress can affect behavior, outlook, and overall health. Many health concerns may be initiated or aggravated by stress. When stress is ongoing, it can increase the risk of developing problems related to your weight, heart, and mood. Signs of Stress When intense stress isn’t relieved, it can lead to many adverse health issues. These problems may include: low mood digestive problems headaches heart health issues addictive behavior a weakened immune system sleeplessness weight gain Stress also may cause cognitive issues such as difficulties with memory and concentration. Anxiousness Stress is a response to the pressures we feel in life. These pressures, in turn, can cause the release of adrenaline. Too much adrenaline can lead to an increase in blood pressure, mood issues, and other negative effects on the brain or body. One of these effects is feelings of anxiousness; these feelings may be triggered by an immediate challenge or apprehension over something in the future. Many people who struggle with anxious thoughts and feelings can end up predicting the worst, avoiding conflict, and being plagued with self-doubt and phobias. Anxiousness often manifests itself in physical problems like chewing on fingernails, dizziness, pain, shortness of breath, and panic attacks. Anxiousness is the continued experience of stress that is out of proportion to the stressor or that continues well after the stressor is gone. Managing your stress is a critical factor in preventing anxiousness and the host of other problems that it can lead to. Signs of Anxiousness Though it’s normal to have periods of stress or worry, persistent anxiousness can lead to serious physical and mental problems. Some common signs of anxiousness include: nervousness/restlessness worrying muscle tension (stress related) irritability/anger attention issues fatigue difficulty sleeping Having all, or even a few, of these signs of anxiousness may be a cause for concern. Stress vs Anxiousness Many people use the terms “stress” and “anxiety” interchangeably in everyday conversation. But there is a difference between them. Stress is a response to an existing stress-causing factor (stressor). Anxiousness may be the result of intense, prolonged stress. Though stress and anxiousness are closely related, not all people who deal with excessive stress will experience feelings of anxiousness. However, anxiousness can be exacerbated by stress, which can be measured as elevated levels of the stress hormone cortisol. Often, there’s a correlation between being stressed out and experiencing occasional anxious thoughts. Stress doesn’t just negatively affect your mood (though that can become the most visible side effect), it also can adversely impact the way your brain and body work, so managing stress may help lessen feelings of anxiousness. If you find yourself having negative or anxious thoughts, or notice that your stress levels have become unbearable, high-quality supplements may help. BrainMD offers an array of supplements to help relieve stress and improve your mood.* Best Supplements to Support Feelings of Stress & Anxiousness! Our Stress & Anxiousness supplements are based on the latest science and medical data and are developed by one of the world’s leading brain-health experts, Dr. Daniel Amen. Here’s a look at some of BrainMD’s best Stress & Anxiousness supplements… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Calm My Brain This 100% natural, science-based formula provides fast-acting relief from stress and anxiousness while supporting emotional, physical, and mental well-being.* Unlike many anxiousness-relief products, Calm My Brain can be safely used by both adults and children. Everyday Stress Relief Everyday Stress Relief harnesses the power of five natural ingredients to help calm your nerves and soothe stress.* This amino acid is clinically shown to promote alpha wave production in the brain, and can provide stress relief quickly.* GABA Calming Support GABA Calming Support features gamma-amino-butyric acid (GABA) – one of the brain’s main calming neurotransmitters – and a supporting cast of relaxing vitamin, mineral, herbal, and amino acid ingredients.* GABA Calming Support can help flip the “off” switch on worrisome, ruminating thoughts, and supports the body’s natural mechanism for quieting the mind.* Happy Saffron Plus Three nutraceutical ingredients with proven mood and cognitive benefits team up in Happy Saffron Plus, a mood supplement formulated to help you feel happier, calmer, and mentally sharp.* Happy Saffron Plus features three nutraceutical ingredients that support a calm, positive mood: affron® saffron extract, Longvida® curcumin extract, and zinc glycinate.* L-Theanine Gummies When taken over the long-term, l-theanine can help support healthy stress levels, lessen anxiousness, and improve sleep.* L-Theanine Gummies offer fast-acting relief in delicious, plant-based gummy form – without hidden sugar, artificial colors or flavors.* [/wc_box] More Calm, Less Stress One of the best ways to manage stress and improve your mood is with these Stress & Anxiousness supplements.* They’ve been formulated with the highest-quality nutrients and ingredients to help you feel calm, content, and better able to manage stress or mental strain.* 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.
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Here Are Some of the Top Benefits of Biotin and Why You Should Take It
In recent years, biotin has become increasingly popular among consumers looking for beauty benefits for their hair and nails. Biotin, also known as vitamin B7 or sometimes vitamin H (the H stands for “haar und haut” the German words for hair and skin), stimulates keratin growth, which is responsible for healthy hair, nails, and skin. Yet, biotin isn’t all about beauty. This water-soluble, essential micronutrient acts as a coenzyme, helping the body to release energy from carbohydrates and fat, as well as metabolize proteins and transport oxygen and energy-containing nutrients around the body. It plays a role in epigenetic regulation, cell signaling, and helps the nervous system function properly. Here’s what you need to know about this B complex vitamin and its purported beauty benefits. Benefits of Biotin Take a look at a shampoo aisle or the supplement section at your local (or online) health or beauty retailer, and you’ll likely see biotin touted as a beauty supplement. It’s true that biotin plays a role in healthy hair and nails, but that doesn’t mean lathering it on your hair or supplementing with it is going to make a difference. A 2021 report from the American Academy of Dermatology Association (AAD) on biotin states that there “is only limited evidence that biotin supplementation provides a benefit for hair and nail growth; to date, there are no clinical trials supporting claims that biotin supplementation improves hair and nail growth or quality.” The limited evidence refers to a review study that looked at 18 cases where biotin supplementation was used to counter hair and nail changes. The review found that in each case, “patients receiving biotin supplementation had an underlying pathology for poor hair or nail growth,” yet all cases showed evidence of clinical improvement after receiving biotin. In other words, if you’re biotin deficient, supplementation may offer some beauty benefits. But most people aren’t lacking in biotin. As for topical biotin in haircare products for volume and hair loss, experts say that the products may give more volume and texture, but they will not grow new hairs, or affect hairs at the follicular level. Biotin may have some non-beauty related benefits, too. Some limited evidence suggests that biotin supplementation could be useful in healthy blood sugar control. Biotin also is thought to help with progressive multiple sclerosis (MS) because it supports nerve cell metabolism, but more research is needed. Biotin Deficiency Biotin is an essential nutrient; it must come from the diet. Biotin can be found naturally in many foods such as meat (especially organ meat), eggs, fish, bananas, avocados, broccoli, and legumes. For the most part, Americans get plenty of biotin. It’s estimated that adults need 30 mcg of biotin daily. Although there are no statistics for biotin intakes in the U.S., the average intake from foods in other Western countries is about 35–70 mcg/day, which indicates deficiency is highly unusual. If someone does have a biotin deficiency, it’s either congenital or acquired. Some people are born with a rare genetic disorder called biotinidase deficiency. The following are examples of acquired biotin deficiency: Pregnancy Acquired biotin deficiency may occur in pregnant or breastfeeding women, as pregnancy increases the metabolism of biotin, which can require greater intakes of the vitamin. Smoking Smoking has a significant effect on biotin metabolism as well, which can increase the need for greater vitamin B7 intake. Regular Alcohol Consumption Excessive alcohol consumption is associated with marked reductions in plasma biotin levels. Animal studies show that regular alcohol feeding significantly inhibits biotin absorption in the intestines. Raw Eggs Interestingly, people who consume raw eggs on a regular basis can develop a biotin deficiency. Raw egg whites contain avidin, which binds to biotin and prevents absorption. This process can be prevented by simply cooking the eggs, which denatures avidin. Medication Long-term antibiotic use can theoretically cause biotin deficiency because antibiotics may disrupt gut flora, which produce biotin. Renal Failure Biotin is reabsorbed by the kidneys. Patients suffering from renal failure have been studied for potential biotin deficiency. What Are the Signs of Biotin Deficiency? Signs of biotin deficiency develop gradually. Any of the following symptoms could indicate a biotin problem: Hair thinning Brittle nails Dry skin A red, scaly rash, usually around the eyes, nose, and mouth Pink eye Hallucinations Numbness and tingling in extremities Low mood Fatigue If you recognize any of these signs in yourself or someone you love, consult your medical doctor. These symptoms could indicate a number of health conditions. Biotin deficiency can be detected easily with blood work. Biotin Supplementation Regardless of the type of B7 deficiency, dietary increases and/or supplementation are often part of the solution for correcting the low levels of biotin. It’s important to note, however, that biotin supplementation can interfere with the accuracy of other important lab testing. Any biotin supplementation program should be discussed with your medical doctor prior to testing for other medical conditions. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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These Are Some of the Best Benefits of Glutathione
One of the best ways to protect yourself against bacteria, viruses, parasites, and other potential troublemakers such as molds, food allergens, and environmental toxins is to increase your intake of antioxidants. What Are Antioxidants? Antioxidants are compounds that can help prevent or delay damage to cells. We get nutrient antioxidants from our foods – not just vitamins and minerals, but also from thousands of different types of flavonoids and other polyphenols. Foods such as berries, citrus fruits, other fruits, and vegetables provide substantial supplies of these healthy substances. A key role of antioxidants is to support immune health. These molecules donate electrons to free radicals, which helps neutralize them. Antioxidants vs Free Radicals Free radicals can come from outside the body, but they’re also generated by our bodies. Our cells use oxygen to make energy. In the process, some of the oxygen is converted into free radicals (“oxyradicals”). These must be tightly controlled, or they can destroy DNA, proteins, and other key cell components. For this purpose, all our cells have antioxidant enzymes. These may include many different types of enzymes, but in order to neutralize oxyradicals and other free radicals, they must have iron, zinc, copper, selenium, or manganese built into their protein structure. For optimal physical and physiological function over the long haul, it’s crucial that the body has sufficient antioxidant defense against free radical activity. When the body’s antioxidant defenses lose ground, a situation termed oxidative stress develops. Oxidative stress is defined as “a disturbance in the balance between the production of reactive oxygen species (free radicals) and antioxidant defenses.” Getting enough antioxidants to help counterbalance free radicals and oxidative stress in the body is a vital way to promote health and wellness. One antioxidant you should make sure you’re getting enough of is glutathione. What Are the Benefits of Glutathione? An important antioxidant that helps fight free radicals, glutathione is produced by the liver, and is a substance made from cysteine, glutamic acid, and glycine. It’s involved in building and repairing tissues, making proteins, detoxifying chemicals, and supporting immune function. Glutathione levels can decrease as the body ages, which may lead to certain health problems. People take glutathione for many reasons, including to help bolster their immunity. Some nutrients that may support the body’s production of glutathione are: Curcumin Selenium Vitamin C Vitamin E Glutathione also works closely with: Riboflavin (vitamin B2), necessary for the body to process carbs, fats, and amino acids coming from proteins, is also essential for an enzyme that helps conserve glutathione, the predominant antioxidant found inside human cells. N-Acetylcysteine (NAC) is used as a mucolytic (breaks up mucous) compound. It’s safe, even at high doses, and is a building block for glutathione, which is one of the most important antioxidants produced by the human body. NAC is the ingredient source of l-cysteine, an antioxidant amino acid that can’t be directly used in supplements because it’s chemically unstable. L-cysteine is a building block for glutathione, an extremely important antioxidant, antitoxin, and overall protectant located inside our cells. Via glutathione, NAC contributes to numerous neurotransmitter activities in a healthy brain. Glutathione in Foods The body may not absorb glutathione well from foods. Some high amino acid foods that contain sulfur may help support glutathione levels. These are: Asparagus Avocados Broccoli Garlic Lean, unprocessed meat Spinach Glutathione and Mushrooms In addition to this list, many mushrooms contain glutathione, as well as other desirable substances such as ergothioneine, thought to contribute to human health and well-being. Since glutathione is an extremely important antioxidant, eating mushrooms is an effective way to help protect against free radicals. Risks of Taking Glutathione? One of the possible side effects of taking glutathione for an extended period is that it might lower zinc levels in the body. Also, glutathione may cause asthma flareups or wheezing when inhaled. It isn’t known at this time if taking glutathione is safe during pregnancy or while breastfeeding. Anyone who’s sensitive to glutathione should avoid taking it. Consider Glutathione The benefits of antioxidants are numerous. Optimizing your daily intake of antioxidant-rich foods – by consuming fruits, vegetables, and other healthy foods – can provide your body with the nutrients it needs to bolster your immune health. One antioxidant you may consider getting more of is glutathione. However, as with any dietary supplement, be sure to consult with your healthcare practitioner before beginning any wellness regimen, especially if you’re currently taking any medications. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Reasons You Should Take Turmeric for Memory
Deep golden-orange in color, and rich in flavor and nutrients, turmeric comes from the root of the Curcuma longa plant, a member of the ginger family. Its popularity has exploded in recent years. Now enjoyed by many in curries, atop roasted veggies, and in healthful warm beverages – turmeric love is about more than just flavor. Turmeric (and its principal active chemical compound curcumin) offers a treasure trove of health benefits, making it an in-demand nutritional supplement. Research has found that turmeric offers powerful antioxidant and anti-inflammatory effects, making it helpful in addressing many health challenges. Regular consumption of a highly absorbable, quality supplement may aid heart health issues, unstable blood sugar, cholesterol problems, stiff joints, and occasional feelings of anxiousness. It also may help to quell exercise-related inflammation and muscle soreness, which can speed up recovery time and boost athletic performance. Lesser-known, though, are the ways in which turmeric has been shown to support brain health. Indeed, turmeric is a valued natural nootropic. Nootropics are substances that may help improve thinking, learning, and memory – especially in cases where these functions are compromised. Here’s how turmeric supports memory, neuroplasticity, and more. Here's the Latest Research on Turmeric and Curcumin Turmeric isn’t new. It’s long been valued in Ayurvedic and other forms of traditional medicine in China and India. Scientific research is just now catching up with what traditional medicine has known for centuries. Here are some highlights in how turmeric can support brain function. Turmeric and Memory One early indication that turmeric consumption might be linked to healthy memory function was, in part, discovered in population studies that showed elderly villagers in India having the lowest rate of neurodegenerative disease affecting memory in the world. These villagers typically consume a traditional diet, which provides turmeric in nearly every meal. In 2018, a study conducted by UCLA researchers showed that participants with mild memory problems who received a curcumin supplement twice a day for 18 months experienced significant improvements in their memory and attention abilities, while those who took a placebo didn’t. Additionally, the study conducted PET scans before and after to determine participants’ levels of amyloid-beta and tau, which form the plaques and tangles that progressively obstruct brain function in neurodegenerative brain health issues. At the end of the study, the scans of those who took curcumin showed significantly less amyloid and tau proteins in the brain region that controls memory function. The results suggested that taking curcumin could provide meaningful cognitive benefits over time. The researchers weren’t exactly clear how curcumin helps memory, but they suggested it may be due to its brain inflammation-reducing effects. Turmeric and Increased Blood Flow Interestingly, just last year a study was conducted on elderly men and women receiving a turmeric root extract supplement. The study revealed improved blood flow to the brain in participants and indicated “the potential for curcumin as an intervention for improving cerebral oxygenation and blood volume changes in older males and females.” Of course, improved cerebral blood flow is excellent for brain function. It’s known to boost multiple markers of cognition, including memory. Turmeric and Neuroplasticity Remarkably, our brain’s neurons have the capacity to form new connections, allowing it to rewire itself. In certain parts of the brain, neurons can multiply and increase in number. It’s called neuroplasticity. A protein called brain-derived neurotrophic factor (BDNF) is the main driver behind the formation of these new neurons and the strengthening of existing neuronal connections. Animal studies have found that curcumin may increase brain levels of BDNF, which may boost neuroplasticity. In a study published last year, Mexican researchers studied aged mice that were given curcumin. They found that the curcumin induced neuroplasticity in the prefrontal cortex and hippocampus of the aged mice – areas of the brain involved in memory and learning. Not surprisingly, the research showed curcumin improved learning and memory while reducing oxidative stress and inflammation in the aged mice. There are currently more human studies underway involving turmeric. The evidence so far showing turmeric’s antioxidant and anti-inflammatory effects, stimulation of blood flow to the brain, and support of BDNF all bode well for those seeking to protect their memory and enhance their brain function. Supplementation Unfortunately, turmeric and curcumin, in supplement form, can be hard to absorb at meaningful levels. However, if combined with the additional ingredients, absorption can be improved. For example, a substance in black pepper called piperine, when combined with curcumin, has been shown to increase bioavailability by 2000%! Be sure to choose high quality supplements formulated for maximum absorption. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Do You Know How Much Melatonin Is Too Much?
Built into your sleep/wake cycle is a signal that goes from the retinas of your eyes to the brain, instructing it to increase the hormone melatonin when it gets dark, which causes you to feel sleepy and prepares your body for sleep. Conversely, when it starts to get light in the morning, your retinas signal the brain to decrease melatonin, which prepares your body for wakefulness. This sleep/wake cycle (also called circadian rhythm) can get disrupted at times and disturb your ability to fall asleep, stay asleep, and have quality sleep. Enter melatonin supplementation. A quality melatonin supplement, taken at the right dosage and time, can help deliver the message to your brain that it’s time to sleep, which may help your body fall asleep faster, stay asleep longer, and sleep more restfully. No wonder a recent Sleep Foundation survey found that nearly 28% of U.S. adults take supplemental melatonin as a sleep aid. Here’s what you need to know about melatonin supplementation and how to find the right dosage. What Disrupts Melatonin Levels? There are several factors that can impact your melatonin levels and disrupt the sleep/wake cycle. One of the most common is traveling across two or more time zones. You may feel awake when it’s time to sleep, or sleepy when it’s time to wake. Or, if you’re a night shift worker, when it’s time to go to bed in the morning, sunlight can signal the body to reduce melatonin, making it difficult to sleep. In our modern world, we’re exposed to light after the sun goes down from our digital devices, televisions, and bright lighting in our homes that can delay the release melatonin, making it difficult to fall asleep or even causing sleeplessness. Our bodies also make less melatonin as we grow older, and this is one reason elderly folks don’t sleep as much. Providing your body with supplemental melatonin for sleep support makes sense. One research study found melatonin helped improve sleep induction and quality in the participants with sleeplessness. A meta-analysis, which included studies involving both children and adults, demonstrated that melatonin supplementation decreases the time it takes to fall asleep, increases total sleep duration, and improves overall sleep quality. What’s the Proper Dose of Melatonin? Since melatonin is considered a dietary supplement, there are no official FDA-recommended dosing guidelines. That said, research studies using melatonin show that effective doses range from 0.5 to 10 milligrams (mg) per day. While the Sleep Foundation states that proper dosage depends on the individual’s age, weight, and sensitivity to the hormone, it does provide the following general guidance: Dosing for Adults A common safe dose for adults to start with is between 1 and 5 mg of melatonin taken a few hours before bed for sleep/wake cycle regulation, and a half hour before bed for sleep quality support. Experts recommend starting with a very low dose (as little as .5 mg) to see how it works, and then increasing the dosage as needed. Surveys have found that 3 mg of melatonin is the most often used dose by people who want sleep support. Dosing for Older Adults/Seniors Older adults are more sensitive to melatonin supplementation because they typically have less of it. Seniors are recommended to start with the lowest dose of melatonin possible (.5 to 1 mg). Dosing for Children Talk to your child’s pediatrician before giving them melatonin. A common dose for children is 1 to 2 mg. How Much Melatonin Is Too Much? More than 5 mg of melatonin for children and more than 10 mg for adults are generally considered too much. Too much melatonin can cause sleepiness even after a solid night’s rest, headache, nausea, and agitation. But it’s very hard to overdose on melatonin in a way that’s dangerously toxic. In general, melatonin is considered safe and has proven to be well-tolerated by most people, but for some, taking any dosage of melatonin isn’t a good idea. If you take blood thinners or certain other medications, are pregnant or breastfeeding, or if you suffer from brain health disorders such as memory loss, chronic low mood, or seizures – any melatonin without the guidance of a medical doctor isn’t recommended. How to Start Supplementing With Melatonin If you’re struggling with sleeplessness or have a dysregulated sleep/wake cycle, BrainMD’s sleep formula Put Me To Sleep Naturally may provide the support you need. It contains 1.25 mg of melatonin – not too much, but enough to provide needed sleep support. It’s doctor-formulated with additional, natural ingredients that work synergistically to support sleep. In addition to melatonin, the formula’s 5-HTP and vitamin B6 help support the body in making its own melatonin. If racing thoughts are keeping you awake, the formula’s ingredient GABA, an inhibitory neurotransmitter, can help calm a noisy mind. Also, l-theanine, derived from green tea, can help increase calming alpha brain waves, and magnesium, known as a calming mineral, can assist with quality sleep. Put Me To Sleep Naturally is delivered as a chewable tablet, which allows the nutrients in the formula to reach your bloodstream and take effect quickly. Don’t Miss the Benefits of Sleep It’s critical to your brain and body health to ensure you get adequate sleep. Taking a natural, non-habit forming, quality melatonin supplement at the right dose may help! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Are All Supplements Created Equal? Why BrainMD's Quality Surpasses Drugstores
A New York Times news report about the New York State general attorney’s office’s investigation of six herbal supplement formulas from Target, Walmart, Walgreens, and GNC showing alarming test results has understandably shaken consumer confidence. (See link at end of the story.) However, while more details surface about the validity of the test findings, it’s important that consumers not hastily “toss the baby out with the bath water.” Instead, it may be more productive to let the story serve as a reminder to be a discerning consumer when it comes to dietary supplement choices and how to avoid the vitamins with low quality ingredients. What to Look for in a Supplement? In terms of looking for high-quality supplements, here are two important items: Good Manufacturing Practices (GMPs)Look for or inquire about manufacturing practices. The U.S. Food and Drug Administration (FDA) has set industry standards in a guide called the Current Good Manufacturing Practices (cGMPs or simply GMPs). Be sure to choose a brand that follows GMPs. Third-Party Verification Since the FDA simply sets standards but does not conduct testing, outside parties are often used by reputable companies to verify manufacturing practices as well as ingredients. This is very important. There are four main certifying bodies: ConsumberLab.com, the Natural Products Association, NSF International, and the United States Pharmacopeia. You can more assuredly trust supplements that have been tested by one of these organizations for both manufacturing practices and ingredients. Questions to Ask When Shopping for a Supplement: Did a medical doctor or reputable medical professional play a part in the formulation? A licensed medical doctor is more likely to create an efficacious, science-based formula. Has there been any credible research conducted using the formula? Look for research published in a medical journal. Positive results speak for themselves. Why BrainMD Supplements Surpass Others On The Shelf The BrainMD supplement line meets all of the important criteria for high-quality supplements. It’s a stellar choice, and here’s why. Nutritional supplements make up a foundational component of the world-renowned Amen Clinics program and research quite simply because they work. In fact, Amen Clinics founder, Dr. Daniel G. Amen, decided to formulate the BrainMD supplements specifically to support brain and body health for his patients. As a clinical neuroscientist, board-certified psychiatrist, nine-time New York Times bestselling author and brain imaging expert, Dr. Amen needed to be certain that the supplements he recommended to his patients were made with the highest quality ingredients at efficacious levels using the very best manufacturing processes. The BrainMD line of supplements are manufactured at a pharmaceutical facility, approved by the National Sanitation Foundation (NSF), which follows stringent Good Manufacturing Practices (GMPs) set by the FDA. The ingredients in each formula are rigorously tested by a third party. Even more compelling, several of the BrainMD supplements have been an integral part of a clinical brain rehabilitation study. In 2011, the Amen Clinics conducted the first and largest study on active and retired NFL players. Certain BrainMD memory supplements were used as part of the overall brain health rehabilitation program. The results? Eighty percent of the participating NFL players experienced a high level of improvement in several markers of brain health! While we know that the BrainMD supplement line is exceptional, you may need to try them for yourself to be a believer too. There’s absolutely nothing to lose as they all come with a 100% satisfaction guarantee or your money back. You can choose a free trial of vitamin packs sent to your door, or shop all brain health supplements. To access the New York Times report referenced above, click here.
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