Health

Nov 13, 2019

Everything you need to know about berberine

Berberine can be extracted from a number of plant species, many of which grow in parts of Asia such as China and India. These plants include turmeric, barberry, mahonia and green barberry.

Although isolated berberine is effective, it may be beneficial for supplements to contain a crude extract, as other compounds in the parent plant may interact well with berberine.

Berberine has been used for thousands of years in traditional Chinese medicine and Indian Ayurvedic medicine. Scientific research suggests that berberine may help treat diabetes, obesity and inflammation, among other conditions.

Berberine appears to act in several ways in the body and is able to bring about changes within the body's cells. Scientific research suggests that berberine works at multiple targets in the body and can alleviate certain conditions while causing minimal side effects (1).

Numerous studies suggest that berberine can treat various metabolic disorders including diabetes, obesity and heart problems.

However, although berberine appears to be safe and harmless with few side effects, as with any supplement, it should be discussed with a doctor to be on the safe side, especially if you have a medical condition or are taking medication.

The following sections provide an overview of the most important potential health benefits and their scientific basis.

Potential health benefits of berberine

According to scientific studies, berberine may help treat the following health problems.

Berberine may be helpful for bacterial infections

Berberine appears to be an effective antimicrobial agent. A laboratory study found that berberine can inhibit the growth of Staphylococcus aureus bacteria (2). These bacteria can lead to numerous health problems including sepsis, pneumonia, meningitis and a range of skin diseases.

Another study concluded that berberine has the ability to damage the DNA and proteins of certain bacteria, which may explain its antibacterial effect (3).

Berberine has anti-inflammatory effects

Inflammation is a key factor in many serious diseases, including heart disease and diabetes. Some research suggests that berberine has anti-inflammatory effects, which means it could be used to treat diabetes and other health problems associated with inflammation (4).

Berberine may be suitable for the treatment of diabetes

Scientific research suggests that berberine could be used to treat diabetes. Studies have shown that berberine can have positive effects on blood glucose levels, blood triglyceride levels and insulin levels.

A meta-analysis suggests that berberine showed a stronger effect than a placebo when it comes to reducing blood glucose levels (5). The same analysis concluded that a combination of berberine and blood glucose-lowering drugs is more effective than the drugs alone.

According to other studies, berberine is a promising agent for the treatment of diabetes, especially for those who cannot take anti-diabetes medication due to problems such as heart disease, liver failure or kidney problems (6).

Another meta-analysis found that berberine combined with lifestyle changes was better at lowering blood sugar levels than lifestyle changes alone (7).

Berberine appears to activate AMP-activated protein kinase, which can help regulate how the body uses blood sugar. Scientists believe this activation may help treat diabetes and related health problems such as obesity and high cholesterol (8).

However, further, larger double-blind studies are needed to fully determine the safety and efficacy of berberine.

Diabetics should discuss the use of berberine as an adjunctive treatment for their disease with their treating physician, as berberine may interact with other medications.

Berberine could lower cholesterol levels

High LDL cholesterol levels and high triglyceride levels can increase the risk of heart disease and stroke. Some studies suggest that berberine may help lower LDL cholesterol and triglyceride levels.

According to one study review, both animal and human studies suggest that berberine has cholesterol-lowering effects (9). Berberine may help lower levels of "bad" LDL cholesterol and increase levels of "good" HDL cholesterol.

A meta-analysis found that berberine in combination with lifestyle changes works better than lifestyle changes alone when it comes to treating high cholesterol levels (10).

In addition, in a study conducted with hamsters, it was observed that berberine helps to transport excess cholesterol to the liver where it can be processed and excreted (11). This, in turn, helps to lower total cholesterol and triglyceride levels.

Scientists believe that the effects of berberine are similar to the effects of drugs used to lower cholesterol levels, although berberine does not have the same side effects as these drugs (12).

Berberine could lower high blood pressure

High blood pressure is one of the leading causes of heart disease. A meta-analysis concluded that berberine in combination with antihypertensive drugs is more effective than these drugs alone (13).

Results from a study conducted in rats also suggest that berberine could delay the development of high blood pressure and lower existing high blood pressure (14).

Berberine could help against obesity

Obesity is a common condition that can increase the risk of type 2 diabetes, heart disease, high blood pressure and high cholesterol levels.

A study review reported that people who took 750 mg of barberry twice daily over a 3-month period were able to achieve a significant reduction in body weight (15). Barberry is a plant that contains high amounts of berberine.

A double-blind study also concluded that subjects suffering from metabolic syndrome who took 200 mg of barberry three times a day experienced a reduction in their body mass index (BMI) (16).

The team that conducted another study observed that berberine could activate brown adipose tissue. This tissue helps the body burn food to generate heat, and increased activation of this tissue could help treat obesity and metabolic syndrome (17).

Some research suggests that berberine may work in a similar way to the drug metformin, which is often prescribed by doctors to treat type 2 diabetes (18). It is also believed that berberine may have the ability to alter gut flora, which could help treat obesity and diabetes.

Berberine may be suitable for the treatment of polycystic ovary syndrome

A person suffering from polycystic ovary syndrome may also have high blood pressure. Polycystic ovary syndrome occurs when women have too high levels of certain male hormones. This syndrome represents a hormonal and metabolic imbalance that can lead to infertility and other health problems.

Polycystic ovary syndrome is associated with many health problems that could be treated with the help of berberine. For example, a person suffering from polycystic ovary syndrome may also suffer from the following:

High insulin levels, diabetes or both
High blood pressure
High cholesterol levels
Increased body weight

Doctors sometimes prescribe the diabetes drug metformin to treat polycystic ovary syndrome. As berberine appears to have similar effects to metformin, it could be a good option for treating polycystic ovary syndrome.

A meta-analysis concluded that berberine could be a promising treatment for polycystic ovary syndrome with insulin resistance (19). However, the authors of the analysis also say that further studies are needed to confirm these effects.

Berberine appears to have anti-cancer effects

Berberine can induce changes within the molecules of cells and this could help fight cancer. A study review concluded that berberine has "significant inhibitory effects" on the following types of cancer (20):

Colorectal cancer
lung cancer
ovarian cancer
prostate cancer
liver cancer
Cervical cancer

Another study concluded that berberine may help in the treatment of cancer by interfering with the progression of cancer and its typical life cycle (21). It may also play a role in killing cancer cells.

Based on the research results, the authors of the study were very confident that berberine could be an effective and safe agent for cancer treatment. However, it is important to keep in mind that the scientists studied the effect of berberine on isolated cancer cells and not on humans.

The correct use of berberine

Berberine supplements are available in capsule and powder form. Although there is no clear dosage recommendation, most studies used dosages in the range of 1,000 to 1,500 mg per day.

Berberine can cause some side effects, which we will discuss below. It may therefore be advisable to start with a low dosage and gradually increase it over time to minimize side effects and determine individual tolerance

The daily dose can also be divided into several single doses, e.g. 500 mg three times a day, in order to maintain an even level of the extract in the body.

Side effects of berberine

Most studies have not observed any serious side effects with berberine. However, berberine can cause digestive problems such as stomach upset, constipation or nausea. Some people may also experience skin rashes or headaches.

Pregnant or breastfeeding women should only use berberine in consultation with their doctor. Although studies have not shown that berberine could have harmful effects on a developing fetus or breastfed baby, more studies are needed to definitively prove the safety and harmlessness of berberine for pregnant and breastfeeding women (22).

Conclusion

Scientific research suggests that berberine may be a promising treatment for various conditions including diabetes, heart disease and obesity. Berberine is a natural compound that may be as effective as some prescription drugs for some conditions.

References:

https://link.springer.com/article/10.1007%2Fs11427-013-4568-z
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840435/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4503092/
https://www.hindawi.com/journals/ecam/2014/289264/
https://www.jstage.jst.go.jp/article/endocrj/66/1/66_EJ18-0109/_html/-char/en
https://www.nrcresearchpress.com/doi/10.1139/bcb-2014-0107#.XS8c8JNKhao
https://www.sciencedirect.com/science/article/pii/S037887411400871X
https://diabetes.diabetesjournals.org/content/55/8/2256
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478784/
https://www.sciencedirect.com/science/article/pii/S037887411400871X
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-015-0629-3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839379/
https://www.sciencedirect.com/science/article/pii/S037887411400871X
https://www.tandfonline.com/doi/abs/10.3109/10641963.2014.972560
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478784/
http://journalofnaturalproducts.com/Volume8/9_Res_paper-8.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6291723/
https://www.nature.com/articles/srep14405
https://www.hindawi.com/journals/ecam/2018/2532935/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6382680/
https://www.sciencedirect.com/science/article/pii/S0378874115301872?via%3Dihub
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478780/

Source: https://www.medicalnewstoday.com/articles/325798.php

Nov 08, 2019

8 common signs that you are suffering from a vitamin deficiency

A balanced and nutritious diet has many benefits. On the other hand, a diet that lacks nutrients can cause a variety of unpleasant symptoms.

These symptoms are your body's way of telling you that there are potential vitamin and mineral deficiencies. Recognizing these signs can help you to adjust your diet accordingly.

It is important to remember that the symptoms described in this article are just the tip of the iceberg and that a lack of the relevant vitamins and minerals can have further serious negative consequences for your health, well-being and performance. The symptoms of these effects are often less specific and not so easy to attribute to a particular deficiency.

Therefore, if you experience the symptoms described in this article and compensate for the corresponding deficiencies, you will not only alleviate these symptoms, but also do something about all the other negative effects associated with the corresponding deficiency. This article looks at 8 of the most common signs of vitamin and mineral deficiencies and how you can correct them.

1. brittle hair and nails

A number of factors can cause brittle hair and nails. One of these is a biotin deficiency. Biotin - also known as vitamin B7 - helps the body to convert food into energy.

Biotin deficiency is very rare, but when it does occur, brittle nails and brittle, thinning, split ends are some of the most visible symptoms. Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps and tingling in the hands and feet (1).

Pregnant women, heavy smokers, people who drink a lot of alcohol and people who suffer from digestive tract problems such as a pathologically permeable intestinal wall or Crohn's disease are at the highest risk of developing a biotin deficiency.

In addition to this, prolonged use of antibiotics and some anti-seizure medications are risk factors (2). Eating raw eggs - more specifically raw egg white - can also cause a biotin deficiency. This is because raw egg white contains a compound called avidin, which binds biotin, reducing its absorption (1, 3, 4).

Foods rich in biotin include egg yolks, offal, fish, meat, dairy products, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains and bananas (5, 6).

Adults who suffer from brittle hair or nails may consider using a biotin supplement that provides 30 mg of biotin per day. However, benefits of biotin supplementation have only been observed in a few case studies and a few small trials, so a biotin-rich diet may be the best choice (7, 8, 9).

Summary: Biotin is a B vitamin that is involved in many bodily functions and plays an important role in strengthening hair and nails. Biotin deficiency is generally rare, but can occur in certain cases.

2. mouth ulcers and cracks in the skin at the corners of the mouth

Lesions in and around the mouth can sometimes be linked to an inadequate intake of certain vitamins and minerals. Mouth ulcers, for example, are often the result of a lack of iron or B vitamins.

One small study found that patients suffering from mouth ulcers were twice as likely to have low iron levels than people without mouth ulcers (10). In another small study, around 28% of patients with mouth ulcers were deficient in the vitamins thiamine (vitamin B1), riboflavin (vitamin B2) and pyridoxine (vitamin B6) (11).

Chelitis angularis, a condition that causes chapped skin and bleeding cracks in the corners of the mouth, can be caused by excessive salivation or dehydration. However, it can also be the result of an inadequate intake of iron and B vitamins - especially riboflavin (10, 11,12, 13).

Foods rich in iron include poultry, meat, fish, legumes, dark leafy vegetables, nuts, seeds and whole grains (14).

Good sources of thiamine, riboflavin and pyridoxine include grains, poultry, meat, fish, eggs, dairy products offal, legumes, green vegetables, starchy vegetables, nuts and seeds (15, 16, 17).

If you suffer from these symptoms, you should try to include the above foods in your diet and see if your symptoms improve. Summary: People with mouth ulcers and chapped corners of the mouth should eat more foods rich in iron, thiamine, riboflavin and pyridoxine to relieve these symptoms.

3. bleeding gums

Sometimes rough brushing can cause bleeding gums, but a diet lacking in vitamin C can also be responsible. Vitamin C plays an important role in wound healing and immune system function, as well as acting as an antioxidant that helps to alleviate cell damage.

The human body cannot produce vitamin C itself, which means that this vitamin must be obtained from food (18, 19, 20). Vitamin C deficiency is rare in people who eat enough fresh fruit and vegetables. Unfortunately, many people do not manage to eat enough fresh fruit and vegetables every day.

This may explain why studies using routine screening of healthy people estimate that 13 to 30% of the population has low vitamin C levels and 5 to 17% of the population is vitamin C deficient (21).

If very little vitamin C is consumed in the diet over a long period of time, this can lead to deficiency symptoms including bleeding gums or even tooth loss (21, 22, 23).

Another serious consequence of vitamin C deficiency is a disease called scurvy, which suppresses the function of the immune system, weakens muscles and bones and leads to fatigue and lethargy (24). Other common signs of vitamin C deficiency include a tendency to bruise, slow wound healing, dry, flaky skin and frequent nosebleeds (22, 24).

Make sure you are consuming adequate amounts of vitamin C by eating at least 2 pieces of fruit and 3 to 4 servings of vegetables per day.

Summary: People who eat little fresh fruit and vegetables can develop a vitamin C deficiency. This can lead to unpleasant symptoms such as bleeding gums, a weakened immune system and, in severe cases, tooth loss and scurvy.

4. night blindness and white growths on the eyes

A nutrient-poor diet can cause vision problems. Low intake of vitamin A is often associated with night blindness, which reduces vision in dim light and darkness. This is because vitamin A is needed for the production of rhodopsin - a pigment found in the retina of the eye that helps us to see in the dark.

If night blindness is left untreated, it can develop into xerophthalmia - a condition that can damage the cornea and eventually lead to blindness (25).

Another early symptom of xerophthalmia is bitotic spots - slightly raised foamy white ulcers that can develop in the conjunctiva or the white part of the eye. These ulcers can be removed to some extent, but do not disappear completely until the underlying vitamin A deficiency is corrected (26).

Fortunately, vitamin A deficiency is rare in the developed world. If you suspect your vitamin A intake is inadequate, you can try eating more vitamin A-rich foods such as offal, dairy products, eggs, fish, dark leafy green vegetables and yellow-orange colored vegetables (27).

Unless a vitamin A deficiency has been diagnosed, most people should avoid taking vitamin A supplements. This is because vitamin A is a fat-soluble vitamin that, when consumed in excess, can accumulate in the body's fat stores and have a toxic effect.

Symptoms of vitamin A poisoning can be serious, ranging from nausea and headaches to skin irritation, joint and bone pain and, in severe cases, even coma and death (28).

Summary: Low vitamin A intake can cause night blindness or the growth of ulcers in the white part of the eye. Eating foods rich in vitamin A can help prevent or reduce these symptoms.

5. scaly patches and dandruff

Seborrheic dermatitis and dandruff belong to the same group of skin conditions that affect the oil-producing areas of the body. Both involve itchy, scaly skin.

Hair dandruff is mainly confined to the scalp, whereas seborrheic dermatitis can also occur on the face, chest, crook of the arm and crotch. The likelihood of these skin conditions occurring is highest during the first three months of life, during puberty and in middle adulthood.

Studies have shown that both conditions are very common. Up to 42% of all infants and up to 50% of all adults will suffer from dandruff or seborrheic dermatitis at some point in their lives (29, 39).

Dandruff and seborrheic dermatitis can be triggered by many factors, including a nutrient-poor diet. Low blood levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2) and pyridoxine (vitamin B6), for example, can play a role (13, 29, 31).

The exact link between a nutrient-poor diet and these skin conditions is not yet fully understood. Nevertheless, people who suffer from dandruff or seborrheic dermatitis should consider consuming more of these nutrients.

Foods rich in niacin, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy products, offal, legumes, green vegetables, starchy vegetables, nuts and seeds (15, 16, 17). Seafood, meat, legumes, dairy products, nuts and whole grains are all good sources of zinc (32).

Summary: Stubborn dandruff and scaly patches on the head, eyebrows, ears, eyelids and chest can be caused by low intakes of zinc, niacin, riboflavin and pyridoxine. Increasing the intake of these nutrients in the diet can help reduce these symptoms.

6. hair loss

Hair loss is a very common problem. Up to 50% of men and women report hair loss after the age of 50 (33). A diet rich in the following nutrients could help prevent or slow down hair loss (34).

Iron: This mineral is involved in the production of DNA, including the DNA found in hair follicles. Too little iron can cause hair growth to stop or hair to fall out (35, 36, 37).
Zinc: This mineral is essential for protein synthesis and cell division - two processes that are necessary for hair growth. For this reason, a zinc deficiency can lead to hair loss (38, 39, 40).
Linolenic acid (LA) and alpha-linolenic acid (ALA): These essential fatty acids are needed for hair growth and maintenance (34).
Niacin (vitamin B3): This vitamin is needed to keep hair healthy. Alopetia, a condition in which the hair falls out in small round areas, is a possible symptom of niacin deficiency (41, 42).
Biotin (vitamin B7): Biotin is another B vitamin that has been linked to hair loss when deficient (34, 43).

Meat, fish, eggs, legumes, dark green leafy vegetables, nuts, seeds and whole grains are good sources of iron and zinc. Niacin-rich foods include meat, fish, dairy products, whole grains, legumes, nuts, seeds and leafy green vegetables. These foods are also rich in biotin, which is also found in egg yolk and offal. Leafy vegetables, nuts, whole grains and vegetable oils are rich in linolenic acid, while walnuts, flaxseeds, chia seeds and soy nuts are rich in alpha-linolenic acid.

Many hair loss supplements are marketed and many of these contain a combination of the nutrients listed above, as well as a few others. These supplements appear to stimulate hair growth and reduce hair loss in people with documented deficiencies of the aforementioned nutrients. However, there is limited research on the benefits of such supplements in the absence of nutrient deficiencies.

It is also worth noting that taking vitamin and mineral supplements in the absence of a deficiency may actually exacerbate hair loss rather than alleviate it (44). Excessive intake of selenium and vitamin A - two nutrients often found in supplements to promote hair growth - has been linked to hair loss, for example (34).

So unless your doctor has confirmed a deficiency, it's best to aim for a diet rich in these nutrients rather than relying on supplements.

Summary: Numerous vitamins and minerals are required for hair growth and a diet rich in these nutrients can help prevent hair loss. However, using supplements without the presence of a deficiency can do more harm than good.

7. red or white bumps on the skin

Some people suffer from keratosis pilaris, a condition that causes goosebump-like bumps on the cheeks, arms, thighs and buttocks. These small bumps can also be accompanied by ingrown hairs. Keratosis Pilaris often occurs during childhood and disappears on its own later in adulthood.

The cause of these small bumps is not yet fully understood by science, but they can occur when too much keratin is produced in the hair follicles. This leads to raised bumps on the skin that can appear either red or white (45).

Keratosis Pilaris may have a genetic component, which means that the likelihood of developing this disease is higher if a family member suffers from it.

However, this disease has also been observed in people with low vitamin A and vitamin C intake (22, 28). These people might consider adding foods rich in vitamins A and C to their diet in addition to traditional treatments with medications and creams. These include offal, dairy products, eggs, fish, dark green leafy vegetables, yellow-orange colored vegetables and fruits (24, 27).

Summary: Inadequate intake of vitamins A and C may be associated with a condition called keratosis pilaris, which causes red or white bumps on the skin.

8 Restless Leg Syndrome

Restless leg syndrome (RSL) is a nervous disorder that causes uncomfortable sensations in the legs, as well as an irresistible urge to move the legs (46). According to a study by the National Institute of Neurological Disorders and Stroke, up to 10% of all Americans are affected by this condition, and it occurs twice as often in women as in men. For most people, the urge to move their legs seems to intensify when they are trying to relax or sleep.

The exact causes of restless leg syndrome are not yet known. However, there appears to be a link between symptoms of this condition and blood iron levels. Several studies link low iron stores to increased severity of symptoms of this condition. Several studies also note that symptoms often occur during pregnancy, when iron levels tend to fall (47, 48, 49, 50).

Iron supplementation generally helps to alleviate the symptoms of restless leg syndrome, especially when iron deficiency has been diagnosed. However, the effects of iron supplementation can vary from person to person (51, 52, 53, 54).

Since higher iron intake appears to reduce symptoms, increased consumption of iron-rich foods such as meat, poultry, fish, legumes, dark green leafy vegetables, nuts, seeds and whole grains may also be helpful (14).

It may be particularly useful to combine these iron-rich foods with vitamin C-rich fruits and vegetables, as vitamin C can help increase the absorption of iron (55). Using cast iron pots and pans and avoiding tea or coffee with meals can also increase iron absorption.

However, it should also be noted that unnecessary iron supplementation can do more harm than good and can reduce the absorption of other nutrients (56). Extremely high iron levels can even be fatal in some cases, so it is best to consult a doctor before taking iron supplements (57).

Some evidence also suggests that magnesium deficiency may play a role in restless leg syndrome (58).

Summary: Restless leg syndrome is often associated with low iron levels. People suffering from this condition should therefore increase their consumption of iron-rich foods and discuss supplementation with their doctor.

Conclusion

A diet that provides too few vitamins and minerals can cause a variety of symptoms to occur, some of which are more common than others. Often, increasing your intake of foods rich in the right vitamins and minerals can help reduce or diminish these symptoms.

References:

https://www.nap.edu/read/6015/chapter/13
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726758/
https://academic.oup.com/ajcn/article/21/2/173/4787943
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576783/
https://www.nap.edu/read/6015/chapter/7
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pubmed/17884994
https://www.ncbi.nlm.nih.gov/pubmed/12134712
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Source: https://www.healthline.com/nutrition/vitamin-deficiency#section9

Nov 07, 2019

6 supplements that fight inflammation

Inflammation occurs in response to trauma, injury and stress. However, it can also be caused by unhealthy foods and an unhealthy lifestyle.

Anti-inflammatory foods, exercise, good sleep and smart stress management can help combat inflammation. In some cases, additional support in the form of supplements can also be helpful.

Here are 6 supplements that have been shown in studies to reduce inflammation.

1. alpha lipoic acid

Alpha-lipoic acid is a fatty acid that the body can produce itself. This fatty acid plays a key role in metabolism and energy production. In addition, alpha-lipoic acid acts as an antioxidant, protecting your body's cells from damage and restoring the levels of other antioxidants such as vitamin C and vitamin E (1).

Alpha lipoic acid also reduces inflammation. A number of studies have shown that it can reduce inflammation associated with insulin resistance, cancer, liver disease, heart disease and other conditions (2, 3, 4, 5, 6, 7, 8, 9).

In addition, alpha lipoic acid may help reduce blood levels of a number of inflammatory markers including IL-6 and ICAM-1. Alpha has also been shown to reduce inflammatory markers in heart patients in numerous studies (9).

However, other studies have not observed any changes in the levels of these markers in subjects taking alpha-lipoic acid compared to subjects in the placebo group (10, 11, 12).

Recommended dosage: 300-600 mg per day. No problems were observed in people who had taken 600 mg of alpha-lipoic acid for up to seven months (11).

Potential side effects: None if the recommended dosage is followed. If alpha-lipoic acid is taken in combination with diabetes medication, blood glucose levels should be carefully monitored.

Not recommended for: Pregnant women.

Summary: Alpha-lipoic acid is an antioxidant that can reduce inflammation and reduce the symptoms of certain diseases.

2 Curcumin

Curcumin is a compound that occurs naturally in the spice turmeric and has some impressive health benefits. It can reduce inflammation in diabetes, heart disease, inflammatory diseases of the digestive organs and cancer, to name a few (13, 14, 15, 16).

Curcumin also appears to be very useful in reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis (17, 18).

A controlled, randomized study found that subjects suffering from metabolic syndrome who took curcumin had significantly reduced levels of the inflammatory markers CRP and MDA compared to the placebo group (19).

In another study, in which 80 subjects suffering from cancerous tumors were given 150 mg of curcumin, it was observed that most of their inflammatory markers decreased much more than in the control group. In addition, there was a significant improvement in quality of life (20).

Curcumin is poorly absorbed by the body when taken orally, but absorption can be increased by up to 2,000% when taken in combination with piperine, which is found in black pepper (21). Some supplements contain a compound called bioperine, which works just as well as piperine in improving absorption.

Recommended dosage: 100-500 mg per day when taken in combination with piperine. Doses of up to 10 grams have been scientifically studied and are considered safe, although digestive discomfort may occur at such doses (22).

Potential side effects: None if the recommended dosage is followed.

Not recommended for: Pregnant women.

Summary: Curcumin is a powerful anti-inflammatory supplement that can reduce inflammation over a wide dosage range.

3. fish oil

Fish oil supplements contain omega-3 fatty acids, which are crucial for good health. They can reduce inflammation associated with diabetes, heart disease, cancer and many other conditions (23,24, 25, 26, 27, 28, 29).

Two particularly beneficial types of omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA in particular has been shown to have anti-inflammatory effects that can reduce cytokine levels and promote digestive health. DHA may also reduce inflammation and muscle damage that occurs after exercise (29, 30, 31, 32).

In one study, it was observed that levels of the inflammatory marker IL-6 were 32% lower in people who took 2 grams of DHA than in subjects in the control group (31). In another study, DHA supplements were able to reduce the levels of the inflammatory markers TNF alpha and IL-6 after hard training sessions (32).

However, some studies conducted with healthy subjects and subjects suffering from atrial fibrillation showed no benefits of fish oil supplementation (33, 34, 35).

Recommended dosage: 1 to 1.5 grams of omega-3 fatty acids in the form of EPA and DHA per day.

Potential side effects: Fish oil can thin the blood in high doses, which can increase the tendency to bleed.

Not recommended for: People taking blood thinners or aspirin, as long as use has not been cleared by a physician.

Summary: Fish oil supplements containing omega-3 fatty acids can reduce inflammation in a variety of conditions.

4. ginger

Ginger root is usually ground into powder and added to sweet and savory dishes. However, it is also used to treat digestive problems and nausea, including morning sickness.

Two compounds found in ginger - gingerol and zingerone - may reduce inflammation associated with colitis, kidney damage, diabetes and breast cancer (36, 37, 38, 39, 40).

When diabetics were given 1,600 mg of ginger per day, their CRP levels, insulin levels and HbA1c levels decreased significantly more than members of the control group (39).

Another study found that women suffering from breast cancer who took ginger supplements had lower CRP and IL-6 levels, especially when ginger supplementation was combined with exercise (40).

There is also evidence that ginger supplements can reduce inflammation and muscle soreness after exercise (41, 42).

Recommended dosage: 1 gram per day, although up to two grams per day is considered safe (43).

Potential side effects: None, as long as the recommended dosage is not exceeded. Higher doses may thin the blood and increase the tendency to bleed.

Not recommended for: People taking blood thinners or aspirin, as long as use has not been cleared by a physician.

Summary: Ginger supplements have been shown to reduce inflammation and relieve muscle pain and soreness after exercise.

5 Resveratrol

Resveratrol is an antioxidant found in grapes, blueberries and other fruit with purple skin. It is also found in red wine and peanuts. Resveratrol supplements can reduce inflammation in people with heart disease, insulin resistance, gastritis, ulcerative colitis and other conditions (44, 45, 46, 47, 48, 49, 50, 51, 52, 53).

In one study, subjects suffering from ulcerative colitis were given 500 mg of resveratrol per day. It was observed that the symptoms of the test subjects improved and the levels of the inflammation markers CRP, TNF and NF-kB fell (52).

In another study, resveratrol supplements reduced the levels of certain inflammatory markers, triglyceride levels and blood glucose levels in obese subjects (53).

In contrast, another study showed no improvement in inflammatory markers in overweight subjects who took resveratrol supplements (54).

The resveratrol contained in red wine could also have health benefits, although the amount of resveratrol contained in red wine is not as high as many people believe (55). Red wine contains less than 13 mg of resveratrol per liter, while most studies that have examined the health benefits of resveratrol have used 150 mg or more of resveratrol per day. To get an adequate amount of resveratrol, you would have to drink at least 11 liters of wine every day, which is not recommended.

Recommended dosage: 150 to 500 mg per day (56).

Potential side effects: None, as long as the recommended dosage is not exceeded. However, large amounts (5 grams per day) may cause digestive problems.

Not recommended for: People taking blood thinners, as long as use has not been cleared by a physician.

Summary: Resveratrol may reduce levels of several inflammatory markers and provide other health benefits.

6 Spirulina

Spirulina is a blue-green algae that has strong antioxidant effects. Studies have shown that spirulina may reduce inflammation, contribute to healthier aging and strengthen the immune system (57, 58, 59, 60, 61, 62, 63, 64, 65).

Although most studies conducted to date have examined the effects of spirulina in animals, studies conducted in older men and women have shown that spirulina may reduce levels of inflammatory markers, alleviate anemia and improve immune function (64, 65).

In diabetics who were given 8 grams of spirulina per day for 12 weeks, a reduction in the levels of the inflammatory marker MDA was observed (66). In addition, the subjects' adiponectin levels increased. Adiponectin is a hormone that is involved in the regulation of blood sugar and fat metabolism.

Recommended dosage: 1 to 8 grams per day. Spirulina has been evaluated by the US Pharmacopeial Convention and found to be safe and harmless (67).

Potential side effects: apart from allergies, none as long as the recommended dosage is not exceeded.

Not recommended for: People who suffer from immune system disorders or are allergic to spirulina or algae.

Summary: Spirulina provides antioxidant protection that may reduce inflammation and reduce symptoms of certain diseases.

References:

Source: https://www.healthline.com/nutrition/6-anti-inflammatory-supplements

Oct 31, 2019

10 simple, scientifically proven ways to stimulate the metabolism

The term metabolism is a collective term for all chemical reactions that take place in the body. These chemical reactions keep your body alive and functioning.

However, the term metabolism is also often used as a synonym for metabolic rate, which stands for the number of calories the body burns. The higher the metabolic rate, the more calories you burn and the easier it will be for you to lose weight and maintain a lower weight.

A higher metabolic rate can also give you more energy and make you feel better.

Here are 10 simple ways to increase your metabolic rate.

1. eat plenty of protein with every meal

Eating food can increase your metabolic rate for a few hours. This process is also known as the thermic effect of food (TEF for short) and is caused by the extra calories needed to digest, absorb and process the food you eat.

Protein has the strongest thermic effect. Of the calories supplied in the form of protein, 15 to 30% are consumed again through the thermic effect, whereas this value is only 5 to 10% for carbohydrates and 0 to 3% for fats (1).

It has also been shown that eating protein makes you feel fuller and prevents you from overeating (2, 3, 4, 5, 6, 7, 8). One study found that people ate an average of 441 kcal more per day when protein made up 30% of their diet (9).

Eating more protein can also reduce the reduction in metabolic rate that is often associated with fat loss. This is because protein reduces diet-induced muscle loss, which is a common side effect of dieting (10, 11, 12, 13, 14, 15).

Summary: Eating more protein can increase your metabolic rate so that you burn more calories. Eating more protein can also help you eat less.

2. drink more cold water

People who drink water instead of sugary soft drinks are more successful when it comes to losing fat and maintaining their new weight (16, 17, 18, 19, 20). This is because sugary drinks contain calories, so giving up these drinks in favor of water automatically reduces calorie intake.

However, drinking water could also temporarily increase your metabolic rate (18, 21). Studies have shown that drinking 500 ml of ice water can increase your resting metabolic rate by 10 to 30% for about an hour (22, 23). This calorie-burning effect is higher when you drink cold water, as your body has to expend energy to warm the water to body temperature (21, 24).

Water can also help with satiety. Studies have shown that drinking water half an hour before eating can help you eat less (25, 26, 27). A study conducted on overweight adults found that subjects who drank half a liter of water before their meals lost 44% more weight than those who did not (19).

Summary: Water can help you lose weight and maintain your new weight. It increases your metabolic rate and supports satiety.

3. perform a high-intensity training session

High-intensity interval training (HIIT) involves fast and very intense phases of activity. It can help you burn more fat by increasing your metabolic rate beyond the end of your training session (28, 2, 30, 31).

This effect is believed to be stronger with HIIT than with other types of exercise. In addition, HIIT has also been shown to help you burn fat (32, 33, 34). A study conducted with overweight young men found that 12 weeks of high-intensity training reduced fat mass by 2 kilos and abdominal fat by 17% (35).

Summary: Keeping your exercise program varied and adding a few high-intensity workouts can increase your metabolic rate and help you burn more fat.

4. lift heavy things

Muscle is more metabolically active than fat and building muscle can help you increase your metabolic rate (36, 37, 38, 39). This means you will burn more fat even at rest (40).

Training with weights will also help you maintain your existing muscle mass and counteract the drop in metabolic rate that occurs during fat loss (41, 42, 43, 44).

In one study, 48 overweight women were placed on an 800 kcal diet and performed either no exercise, aerobic exercise or exercise with weights (45). During the diet, the women who performed resistance training were able to maintain their muscle mass, metabolic rate and strength. The other women lost weight, but also muscle mass and experienced a drop in metabolic rate.

Summary: Training with weights is important for building and maintaining muscle mass. Larger amounts of muscle will result in a higher metabolic rate.

5. stand up more often

Sitting too much is bad for your health (46). Some health experts even refer to sitting as "the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain (47). In fact, an afternoon spent standing at work would burn 174 extra calories compared to sitting (48).

If you work at a desk, you can try standing up more often for short periods and reduce the length of time you sit. You can also invest money in a standing desk for work (49, 50, 51, 52).

Summary: Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

6. drink green tea or oolong tea

Green tea and oolong tea have been shown to increase metabolic rate by 4 to 5% (53, 54, 55). These teas also help to convert some of the fat stored in your body into fatty acids, which can result in a 10 to 17% increase in fat burning (56). And since these teas are also low in calories, consuming them can be good for weight loss and weight management (57, 58, 59).

It is believed that the metabolic stimulating properties of these teas may help prevent the dreaded weight loss plateaus that occur due to a reduction in metabolic rate. However, some studies have concluded that these teas do not affect the metabolism. Their effect could therefore either be small or only occur in some people (60, 61).

Summary: The consumption of green tea or oolong tea could increase the metabolic rate. These teas may also help you lose weight and keep it off.

7 Eat spicy foods

Hot peppers contain capsaicin, a substance that can boost your metabolism (62, 63, 64). However, many people cannot tolerate these spices in the doses needed to have a significant effect (65).

One study using capsaicin in acceptable doses predicted that eating hot peppers would burn an additional 10 kcal per meal. Over 6.5 years, this could result in 0.5 kilograms of additional weight lost for an average weight male (66).

On its own, the effects of adding spices to the diet may be quite small. However, it could lead to a slight benefit when combined with other strategies to stimulate metabolism (67).

Summary: Eating spicy food may be beneficial for stimulating metabolism and helping to maintain a healthy weight.

8. make sure you get a good night's sleep

A lack of sleep has been linked to a sharp increase in the risk of obesity (68, 69). This may be due in part to the negative effects of sleep deprivation on metabolism (70).

Sleep deprivation has also been linked to increased blood glucose levels and insulin resistance, both of which are associated with a higher risk of developing type II diabetes (70, 71, 72, 73).

It has also been shown that sleep deprivation increases levels of the hunger hormone ghrelin and decreases levels of the satiety hormone leptin (74, 75, 76). This may explain why many people who are sleep deprived feel hungry and struggle to lose weight.

Summary: A lack of sleep can reduce the number of calories you burn, change the way you process sugar and mess with your hunger-regulating hormones.

9. drink coffee

Studies have shown that the caffeine in coffee can increase your metabolic rate by 3 to 11%. Like green tea, caffeine also promotes fat burning (77, 78, 79).

However, caffeine seems to have a stronger effect on some people than others. In one study, caffeine increased fat burning by 29% in lean women, but only 10% in obese women (80).

The effects of coffee on metabolism and fat burning may also contribute to successful weight loss and weight maintenance (77, 81). Summary: Consuming coffee can significantly increase your metabolic rate and help you lose weight.

10. replace fats in cooking and frying with coconut oil

Unlike other saturated fats, coconut oil is relatively rich in medium-chain triglycerides (MCTs). MCTs can increase your metabolic rate more than the long-chain fatty acids found in foods like butter (82, 83, 84, 85, 86).

In one study, scientists found that MCTs increased metabolic rate by 12%, while long-chain fats only increased metabolic rate by 4% (87).

Due to coconut oil's unique fatty acid profile, replacing some of your cooking fats with this unique fat source may have minor fat loss benefits (88, 89).

Summary: Replacing other fats used for cooking may help to slightly increase your metabolic rate.

Conclusion

Making small lifestyle changes and using these tips can increase your metabolic rate. A higher metabolic rate can help you lose weight and maintain your new weight while giving you more energy.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
https://www.ncbi.nlm.nih.gov/pubmed/16400055/
https://www.ncbi.nlm.nih.gov/pubmed/16950139
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https://www.ncbi.nlm.nih.gov/pubmed/26885386
https://www.ncbi.nlm.nih.gov/pubmed/26269241
https://www.ncbi.nlm.nih.gov/pubmed/26791555
https://www.ncbi.nlm.nih.gov/pubmed/16002798
https://www.ncbi.nlm.nih.gov/pubmed/23097268
https://www.ncbi.nlm.nih.gov/pubmed/19927027/
https://www.ncbi.nlm.nih.gov/pubmed/25926512
https://www.ncbi.nlm.nih.gov/pubmed/16046715/
https://www.ncbi.nlm.nih.gov/pubmed/12566476/
https://www.ncbi.nlm.nih.gov/pubmed/23446962
https://www.ncbi.nlm.nih.gov/pubmed/18787524
https://www.ncbi.nlm.nih.gov/pubmed/25097411
https://www.ncbi.nlm.nih.gov/pubmed/24179891
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728633/
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https://www.ncbi.nlm.nih.gov/pubmed/21750519
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https://www.ncbi.nlm.nih.gov/pubmed/2435823
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https://www.ncbi.nlm.nih.gov/pubmed/23006411
https://www.ncbi.nlm.nih.gov/pubmed/18356845
https://www.ncbi.nlm.nih.gov/pubmed/25599350
https://www.ncbi.nlm.nih.gov/pubmed/15681386
https://www.ncbi.nlm.nih.gov/pubmed/24297826
https://www.ncbi.nlm.nih.gov/pubmed/22971879
https://www.ncbi.nlm.nih.gov/pubmed/25872228
https://www.ncbi.nlm.nih.gov/pubmed/24285335
https://www.ncbi.nlm.nih.gov/pubmed/2544884
https://www.ncbi.nlm.nih.gov/pubmed/16840650
https://www.ncbi.nlm.nih.gov/pubmed/16176615
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https://www.ncbi.nlm.nih.gov/pubmed/24172301
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https://www.ncbi.nlm.nih.gov/pubmed/3957721
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https://www.ncbi.nlm.nih.gov/pubmed/16840650
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022968/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257466/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619301/
https://www.ncbi.nlm.nih.gov/pubmed/1851703
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https://www.ncbi.nlm.nih.gov/pubmed/2912010
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https://www.ncbi.nlm.nih.gov/pubmed/17368874
https://www.ncbi.nlm.nih.gov/pubmed/2739575
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/

Source: https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#section11

Oct 30, 2019

The vitamin D basics

Vitamin D is completely different from most other vitamins. Strictly speaking, this vitamin is a steroid hormone that is produced from cholesterol when your skin is exposed to the sun's rays. For this reason, vitamin D is sometimes referred to as the "sunshine vitamin".

However, sunshine alone rarely ensures an adequate supply of vitamin D, making it necessary to obtain this vitamin through food or supplements. Unfortunately, only a handful of foods contain significant amounts of this vitamin, which is why vitamin D deficiency is very common (1, 2, 3). In the USA, for example, a study found that around 41.6% of the population suffers from a vitamin D deficiency (4).

This article will tell you everything you need to know about vitamin D.

What is vitamin D?

Vitamin D is a fat-soluble vitamin, which means that it dissolves in fats and oils and can be stored in the body for a long period of time.

There are two forms of vitamin D found in food:

Vitamin D3 (cholecalciferol): this form of vitamin D is found in some animal foods such as oily fish and egg yolks.
Vitamin D2 (ergocalciferol): This form is found in some plants, fungi and yeasts.

Of these two forms, D3 (cholecalciferol) appears to be almost twice as effective as vitamin D2 (ergocalciferol) in increasing vitamin D levels in the blood (6, 7).

Summary: Vitamin D is a fat-soluble vitamin that the body can store over a long period of time. Of the two main forms - D2 and D3 - the latter is more effective when it comes to increasing vitamin D levels in the blood.

What does vitamin D do in the body?

Vitamin D has to go through two conversion steps before it becomes active (8, 9). First, it is converted to calcidiol, or 25(OH)D, in the liver. This is the storage form of vitamin D.

Next, calcidiol is converted to calcitriol, or 1,25(OH)2D, mainly in the kidneys. This is the active steroid hormone form of vitamin D. Calcitriol interacts with the vitamin D receptor, which is found in every single cell in the body (10, 11).

When the active form of vitamin D binds to this receptor, it switches genes on or off, leading to changes in the cells. This is similar to the way most other steroid hormones work (12, 13).

Vitamin D affects various cells associated with bone health. For example, it promotes the absorption of calcium and phosphorus from the digestive tract (14). Scientists have recently discovered that vitamin D also plays important roles in other areas of health, such as immune function and protection against cancer (15).

Summary: Vitamin D is first converted in the body into calcidiol - the storage form of vitamin D - which is then converted into the active steroid form calcitriol. Calcitriol binds to the vitamin D receptor within the cell and thereby activates or deactivates certain genes.

Sun exposure is an effective way to obtain vitamin D

Vitamin D can be synthesized in the skin from cholesterol when the skin is exposed to ultraviolet radiation (UVB) from the sun (16). People who live in regions with plenty of sunshine can get all the vitamin D their body needs by sunbathing a few times a week.

You should keep in mind that you need to expose a larger part of your body to the sun. If only your face and hands are exposed to the sun, then your body will not produce much vitamin D. Sunscreen and other sun protection products will also severely limit or completely prevent vitamin D production (17). Nevertheless, you should of course use sun protection if you are going to be in the sun for a longer period of time. Sunshine is healthy, but sunburn can lead to premature skin ageing and increase the risk of skin cancer (18, 19).

If you are going to be in the sun for a long time, depending on your skin's sensitivity, you may consider spending the first 10 to 30 minutes in the sun without sunscreen and then applying sunscreen before you get sunburned.

As vitamin D can be stored in the body for weeks or months, you only need occasional sunbathing to keep your blood vitamin D levels in an adequate range.

However, if you live in an area without adequate sun exposure, then vitamin D intake through food or supplements is essential, especially during the winter.

Summary: Sun exposure is an effective way to get vitamin D, but sunscreen products can block vitamin D production. Although sunbathing can help maintain adequate vitamin D levels, many people don't have enough opportunity to get enough sun for most of the year.

The best food sources of vitamin D

Here is the vitamin D content of some of the best sources of vitamin D3 (20):

Foods	Amount	% of daily requirement
Cod liver oil, 1 tablespoon (15 ml)	1,360 IU / 34 mcg	227%
85 grams of cooked salmon	447 IU / 11 mcg	75%
85 grams of canned tuna	154 IU / 4 mcg	26%
85 grams of beef liver	42 IU / 1 mcg	7%
1 large whole egg (vitamin D is in the egg yolk)	41 IU / 1 mcg	7%
1 sardine, in oil from the can, drained	23 IU / 0.6 mcg	4%

Although fatty fish such as salmon, mackerel, swordfish, tuna and sardines are viable sources, you would need to eat these almost every day to get adequate amounts of vitamin D. The only excellent food source of vitamin D is fish liver oil such as cod liver oil, which contains up to twice the recommended daily intake in one tablespoon (15 ml).

In addition, some dairy products and breakfast cereals are fortified with vitamin D (21). Some rare mushrooms also contain vitamin D and egg yolk also contains small amounts.

Summary: Cod liver oil is by far the best source of vitamin D. Oily fish is also a good source, but you would need to eat it regularly to get enough vitamin D.

Symptoms of vitamin D deficiency

Vitamin D deficiency is one of the most common nutritional deficiencies. Some people have a higher risk of this than others. In the USA, for example, 41.6% of the population suffers from vitamin D deficiency, with differences between groups of different ethnic backgrounds (4). The figures are similar in Europe and Germany.

Older adults are also at a higher risk of developing vitamin D deficiency (22). In addition, certain diseases can also increase the risk of vitamin D deficiency. For example, one study showed that 96% of people who had suffered heart attacks had low vitamin D levels (23).

All in all, vitamin D deficiency has the quality of a silent epidemic. The symptoms are subtle and can take years or even decades to become apparent, The best known symptom of vitamin D deficiency is rickets - a disease of the bones that is common in children in developing countries. This disease has been almost completely eliminated in the Western world by fortifying foods with vitamin D (24).

Vitamin D deficiency is also associated with osteoporosis, reduced bone mineral density and an increased risk of falls and fractures in older people (25).

In addition, studies show that people with low vitamin D levels have a higher risk of heart disease, type 1 and 2 diabetes, cancer, dementia and autoimmune diseases such as multiple sclerosis (26). Last but not least, vitamin D deficiency is also associated with lower life expectancy (27, 28, 29).

However, it is still unclear whether deficiency contributes directly to these diseases, or whether people with lower vitamin D levels are simply more likely to develop these diseases.

Summary: Vitamin D deficiency is associated with a number of health problems, as well as lower life expectancy.

Potential health benefits

Here are some potential benefits of vitamin D:

Reduced risk of osteoporosis, falls and fractures: higher doses of vitamin D may help reduce the risk of osteoporosis, falls and fractures in older adults (30).
Increased strength: Vitamin D can increase strength in the limbs of the upper and lower body (31).
Cancer prevention: Vitamin D could help prevent cancer. One study found that 1,100 IU of vitamin D per day - together with calcium - can reduce the risk of cancer by 60% (32, 33).
Relief from depression: Studies show that vitamin D can reduce symptoms of depression in people suffering from clinical depression (34).
Reduced risk of type 1 diabetes: A study conducted with young children linked a daily intake of 2,000 IU of vitamin D to a 78% reduced risk of type 1 diabetes (35).
Reduced risk of death: Some studies suggest that vitamin D may reduce the risk of subjects dying during the study period, suggesting that vitamin D may help us live longer (36, 37).

However, many of these results are preliminary. According to a recent study review, further research is needed to confirm many of these potential benefits (38).

Summary: Scientific research suggests that vitamin D may have numerous benefits in terms of cancer prevention, bone health, mental health and autoimmune disease. However, further studies are needed.

How much vitamin D should you take?

The only way to find out if you have a vitamin D deficiency - and therefore should supplement with vitamin D - is to have your blood tested by a doctor. This test measures the amount of the storage form of vitamin D known as calcifediol. Anything below 12ng/ml is considered a vitamin D deficiency and anything above 20 ng/ml is considered an adequate amount of vitamin D.

The recommended daily intake for vitamin D is as follows (39):

400 IU (10 mcg): Infants, 0-12 months
600 IU (15 mcg): Children and adults, 1-70 years
800 IU (20 mcg): older adults and pregnant or breastfeeding women

Although a vitamin D level of 20 ng/ml is considered adequate, many health experts believe that blood levels above 30 ng/ml should be targeted for optimal health and disease prevention (40).

In addition, many believe that the recommended daily dose is far too low and that much higher amounts are needed to achieve optimal blood levels (41). According to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU (100 mcg) per day (42).

Vitamin D3 supplements appear to be more effective than vitamin D2 supplements when it comes to increasing vitamin D levels.

Optimizing the remaining nutrients

It is important to keep in mind that nutrients do not usually work in isolation. Many of them are interdependent and increasing the intake of one nutrient may increase the need for another.

Some scientists believe that fat-soluble vitamins work together and that it is crucial to optimize your intake of vitamins A and K while supplementing with vitamin D3 (43, 44). This is especially important with vitamin K2 - another fat-soluble vitamin that most people don't get enough of (45).

Magnesium - another important mineral lacking in the modern diet - may also be important for vitamin D function (46, 47).

Summary: Scientific data suggests that vitamin D interacts with vitamin A, vitamin K and magnesium to promote health.

What are the consequences of vitamin D overdose?

It is a myth that it is easy to overdose on vitamin D. Vitamin D intoxication is very rare and only occurs when very high doses are taken over a long period of time (48).

The primary symptoms of such poisoning include confusion, poor concentration, depression, vomiting, abdominal pain, constipation and high blood pressure (49).

Conclusion

Vitamin D is a fat-soluble vitamin that is important for bone health. If you are deficient in this nutrient, increasing your intake can reduce depression and increase strength.

The skin produces vitamin D when exposed to sunlight. Foods such as oily fish, fish oil and liver also contain vitamin D. The same applies to vitamin D-enriched foods and supplements.

Vitamin D deficiency is common due to a lack of sun exposure of the skin and a poor choice of rich food sources of vitamin D. If you don't spend much time in the sun and rarely eat oily fish, you should consider supplementation.

Getting enough vitamin D is essential for good health.

References:

Source: https://www.healthline.com/nutrition/vitamin-d-101#bottom-line

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Berberine has anti-inflammatory effects

Berberine may be suitable for the treatment of diabetes

Berberine could lower cholesterol levels

Berberine could lower high blood pressure

Berberine could help against obesity

Berberine may be suitable for the treatment of polycystic ovary syndrome

Berberine appears to have anti-cancer effects

The correct use of berberine

Side effects of berberine

Conclusion

References:

8 common signs that you are suffering from a vitamin deficiency

1. brittle hair and nails

2. mouth ulcers and cracks in the skin at the corners of the mouth

3. bleeding gums

4. night blindness and white growths on the eyes

5. scaly patches and dandruff

6. hair loss

7. red or white bumps on the skin

8 Restless Leg Syndrome

Conclusion

References:

6 supplements that fight inflammation

1. alpha lipoic acid

2 Curcumin

3. fish oil

4. ginger

5 Resveratrol

6 Spirulina

References:

10 simple, scientifically proven ways to stimulate the metabolism

1. eat plenty of protein with every meal

2. drink more cold water

3. perform a high-intensity training session

4. lift heavy things

5. stand up more often

6. drink green tea or oolong tea

7 Eat spicy foods

8. make sure you get a good night's sleep

9. drink coffee

10. replace fats in cooking and frying with coconut oil

Conclusion

References:

The vitamin D basics

What is vitamin D?

What does vitamin D do in the body?

Sun exposure is an effective way to obtain vitamin D

The best food sources of vitamin D

Symptoms of vitamin D deficiency

Potential health benefits

How much vitamin D should you take?

Optimizing the remaining nutrients

What are the consequences of vitamin D overdose?

Conclusion

References:

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