This easy and delicious breakfast recipe is packed with Collagen, and will be your new go-to!
This silky and creamy chocolate mousse has less than 250 calories per serve and 35g of protein. Low calorie, with no sacrifice on the taste!
A quick simple and delicious pudding made using our very own Collagen Powder. You're going to want to give this a try!
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This Snickers chocolate smoothie bowl is easy, delicious and packed with Wellgard Collagen Powder that will keep your joints, hair, skin, nails, gut and mood healthy!
The best part - You can’t even taste it!
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This blog post will take a deeper look into what exactly vaginal probiotics can do and the main benefits of taking vaginal probiotics in more detail as well as discuss which types of vaginal probiotics are considered the best.
When a woman begins taking a vaginal probiotic, many things are going to occur over some time. One of the primary functions of a vaginal probiotic after all is to help restore and maintain a healthy balance of intimate bacteria in the vaginal. Therefore, it makes sense that, that would be the first objective of a probiotic of this nature. These types of probiotics contain strains of live bacteria that are naturally found inside the vaginal microbiome; a common type of this bacteria is ‘lactobacilli’. This will help increase the population of healthy bacteria by reducing the growth of any ‘harmful’ bacteria; this will then support and rebalance intimate pH levels. Due to the ability of a vaginal probiotic in restoring and promoting a healthy vaginal environment, they can therefore reduce the risk of a woman's vaginal health being ‘prone’ to bacterial-related infections like BV, yeast infections or even urinary tract infections. We also mentioned before that vaginal probiotics can help reduce abdominal/gut-related pain and discomfort which could be linked to inflammation in the vaginal area which is another way vaginal probiotics can help improve a women's health and well-being! These types of probiotics have a strong list of benefits, but they will not work overnight…
The time it can take for a vaginal probiotic to work does vary from woman to woman, largely depending on a range of different factors. Some of those factors, that can affect the time it takes for a probiotic to work, are listed below:
Generally speaking, most women can expect to see improvements in their pH levels anywhere between a few days to a few weeks; again depending on severity, their health and the strains of bacteria in their chosen vaginal probiotic supplements. However, it is important to remember that if there is a reason why your vaginal health is ‘suffering’ or declining then it’s important to address this by finding out what might be triggering the imbalances. It’s also strongly advised to speak to your doctor before starting new probiotics to ensure that it’s going to be right for you. Plus they can also help you identify what might be triggering your vaginal imbalances.
Now, vaginal probiotics can help to support a healthy vaginal microbiome as well as help to reduce the risk of developing bacterial vaginosis but it cannot be a guarantee to completely ‘get rid’ of a bacterial infection entirely on its own! Whilst a vaginal probiotic can work to rebalance ‘harmful’ bacteria, and pH levels and support the vaginal microbiome; it cannot be classified as a treatment for getting rid of BV entirely by itself. If you do think that you have BV, then it is very important to speak to your doctor right away to help you determine the best course of treatment; most likely oral antibiotics or antibiotic gels or creams that can be applied directly to your vagina. That being said, incorporating probiotics into your daily routine can help on the prevention side as they can help ensure the vaginal bacteria stays neutral and balanced thus limiting your chances of future bacterial infections. They can also play a role in keeping the vaginal bacteria supported and balanced over a long period.
Before we wrap up today’s blog we also wanted to share with you which strains of probiotic bacteria are believed to be the best for rebalancing vaginal health. The most commonly recommended strains of probiotics may include Lactobacillus rhamnosus, lactobacillus Acidophilus or Lactobacillus reuteri. These strains are thought to be very helpful for women looking to rebalance as well as maintain a healthy pH balance in their vaginas. When it comes to choosing the right vaginal probiotic supplement for you, it’s important to think about what strains are believed to be the best and keep an eye out for those in your supplements and even in some probiotic-rich foods! Yes, there are also foods that contain specific strains of bacteria; also suitable and helpful for maintaining a healthy vagina.
Be sure to scroll through our blog for more information on probiotic-rich foods as well as additional support and resources on vaginal probiotics; we’ve covered everything from dosage to benefits in great depth.
]]>We will also look into how they can benefit your health as well as discuss popular drinks that many people believe are a source of probiotics which may not be the case.
Yes, some drinks do contain probiotics, just as we said at the beginning of this post. Probiotic bacteria can be found in certain types of fermented foods and drinks, including kefir, kombucha, and various types of yoghurt. These probiotic drinks can help support gut health and promote your overall well-being by improving digestion, reducing inflammation, and strengthening the immune system. Probiotics are known to be excellent for improving your overall gut health; which can be a health concern for many individuals that can be extremely common but also very different from person to person. Poor gut health can impact everyone's health differently and can even be less or more severe in some individuals compared to others. Taking care of your gut is vital for your health and probiotic drinks, foods and supplements can be of great help!
Therefore, should you decide to look into including probiotic drinks in your daily diet (to help improve your gut and digestion) it's important to note that not all drinks with probiotics on their label contain live and active cultures! It is essential that you read labels carefully and choose products from reputable brands.
If you're looking for ways to boost your gut health, incorporating probiotic drinks into your diet is an excellent place to start. The drinks that contain probiotic bacteria are predominantly fermented drinks that are the best source of probiotics (in beverage and drinkable form). Below we have included examples of three popular types of probiotic drinks that are readily available and simple to add as part of a healthy and balanced diet...
Lemon water is a very popular drink that many people believe has various health benefits, including supporting digestion and promoting a healthy immune system. However, lemon water is not considered a probiotic drink! Probiotics are live bacteria (cultures) that can help replenish the gut microbiome and provide various health benefits. Lemon water is just water with lemon juice added to it with no probiotic bacteria. That being said, even though lemon water does not contain probiotics, it can still be a healthy drink option as it's still a powerful antioxidant that can help promote healthy digestion by stimulating the production of stomach acid.
However, it's important to note that lemon juice is also acidic and may irritate the stomach lining in some individuals, particularly those with acid reflux or other digestive issues. Therefore if you're specifically looking to incorporate probiotic drinks into your diet, it's best to choose fermented drinks that contain the essential live cultures and bacteria.
Normal (unfermented) cow's milk is not typically considered a probiotic drink, but it still can be a source of probiotics if it goes through a fermentation process and is turned into products like kefir or yoghurt. These products are made by adding specific strains of probiotics to milk and allowing it to ferment over time, which creates a distinct flavour and texture. Again, kefir and yoghurt are both excellent sources of probiotics as they contain different strains of beneficial bacteria and yeasts that can help support gut health and immunity.
So no, cow’s milk is not a probiotic drink but if it’s fermented with live probiotic bacteria only then can it be a probiotic drink source!
After reading through today’s post you might have been able to decide which probiotics drink you might want to add to your daily routine; the best drinks for gut bacteria are ones that contain a variety of live probiotic bacteria (cultures) after all. We’ve gone through examples of these drinks, such as kefir, kombucha, or fermented milk drinks.
All of these types of fermented-based drinks contain specific strains of probiotics that can help replenish the gut microbiome and support digestion. An unhealthy gut can have domino effects on your health; like increased chances of internal inflammation, drastic weight changes and sleep disruptions. Therefore supporting your gut health and digestion is essential!
If probiotic drinks are the path you plan to explore further, it is important to choose products that contain enough live cultures to provide a chance of benefiting your health when consumed regularly as part of a balanced diet. Adding probiotic drinks into your diet can be an effective way to support and stay on top of your gut health and overall well-being. Just remember to choose products from reliable brands and always check product labels carefully to ensure you're getting (enough) live probiotics bacteria to provide any significant health benefits!
]]>So when is the best time of day to take a probiotic; morning or evening? Determining the best time of day to take probiotics will ultimately depend on your individual preferences as well as your lifestyle factors. Some experts recommend individuals take probiotics first thing in the morning (as we stated previously), although others suggest the opposite and believe that taking probiotics at night before bed could be just as beneficial for your overall gut health! With that in mind, we can understand why it might feel as though it’s a little confusing to know exactly when it is the best time of day to take your probiotics and the short answer here is for you to take probiotics when you think it's best for you based on your preferences and needs. Many people prefer to take probiotics on an empty stomach in the morning as it may allow for better absorption as the stomach acidic levels are calmer in the morning; therefore allowing the process of the probiotics bacteria to be easier to navigate through the body. What's more, taking probiotics in the morning can also help establish a consistent routine as well as give your digestive system the jumpstart it might need at the beginning of the day.
Not only do many individuals want clarification on what time of day is best to take probiotics, but they also want to know which is going to be more beneficial for their health! Ultimately, whether you decide to take your probiotics in the morning or evening if you are taking them correctly and as part of a healthy and balanced diet; then the positive effects should be the same. That being said, there are believed to be more advantaged should you consider taking probiotics at night. Here are some of the additional benefits of taking probiotics in the evening before bed:
Now, even though there are some additional benefits believed to be linked to opting to take probiotics in the evening, that doesn't mean it’s a rule or that you have to take them at night. If you believe that they work better for you when you take them first thing in the morning then that is perfectly okay too. It’s all about you considering your schedules, routines and preferences when deciding what time to take probiotic supplements.
We have previously just gone through some of the additional benefits that might occur should you decide to take probiotics at night as opposed to in the morning although you might now be wondering what exactly happens (internally) when you take probiotics at night. If you decide to take probiotics in the evening you will be giving the probiotics bacteria more time to be absorbed and utilized throughout the body. Not only can the probiotic bacteria move through the digestive system and body with fewer obstructions (as the body will likely not have food to process), some strains as you already know can have calming effects on the nervous system as well. Therefore you could say that taking probiotics at night means all the digestive support and aid that probiotic supplements can offer for your body (especially gut health) can all happen overnight with fewer disruptions by yourself; therefore allowing you to wake up hopefully feeling better the next morning.
To end today’s blog post we have one final question which we see causing a lot of debate online and that's to do with whether or not the time of day to take your probiotic affects how the body processes probiotics; better or worse depending on the time taken. The short answer here really is that there is no definitive answer to whether the body process probiotics better in the morning or at night. In some individuals' cases, people might find a one-time frame more beneficial for them than another other but again probiotics are not one-size-fits-all! There are several factors to take into consideration like specific strain, dosage, individual health status and a person's lifestyle habits. Even if everyone took a probiotic at the same time of day (morning or evening) not everyone would feel the same effects and therefore process the bacteria the exact say way or rate of pace due to all of those contributing factors!
To summarize, the best time to take probiotics does depend on your individual preferences and needs. Probiotics can offer several benefits to your digestive system and overall health, regardless of whether you take them in the morning or at night. While the timing of probiotic intake may not be the most critical factor, taking them consistently and as directed can improve their potential benefits. Finally, it’s always best to consult with your doctor before starting any new supplement regimen to ensure they will be right for you and your needs.
]]>If you are looking to add omega-9 oils as part of a healthy and balanced diet then the right amount of omega-9 could be very good for your body. Although, omega-9 is not considered an essential nutrient that we need to consume more of daily as it is a type of monounsaturated fatty acid that, as you may know, is found in favourise plant oils already. These types of oils are highly likely to already be a part of your daily diet; perhaps without you realising it in some cases. So, if you are already consuming foods with respectable levels of natural omega-9, then consuming additional supplements or more omega-9-rich oils would not be considered essential. If the body is already consuming suitable foods high in omega-9 then the body will be taking the nutrients and fatty acids from those foods that it needs. Consuming monounsaturated fats, high in omega-9, can have positive effects on heart health and cholesterol levels as opposed to consuming saturated fats which can increase ‘bad’ cholesterol and increase your risk of heart disease. However, it all comes down to balance as too much omega-9 can have its downsides. It can lead to weight gain and other health problems as it’s also calorie-dense. Therefore to summarise, omega-9 can be good if it's regulated and not over-consumed; if you are having too much then it can be just as bad as any saturated fat!
We now know that omega-9 is not an essential fatty acid, meaning that the body can produce it on its own, therefore consuming foods that contain omega-9 (as part of a balanced diet) is all you need to be consuming. Additional omega-9 supplements may be beneficial if you're intending to take them for further health benefits although not always necessary. The body needs omega-9 fatty acids as they plan an important role in maintaining healthy cholesterol levels as well as reducing inflammation and supporting heart health. Furthermore, there have been further studies conducted on the effectiveness of diets that are rich in natural mega-9 against lowering the risk of certain chronic diseases. So while the body might not require omega-9 in the same way that it needs essential fatty acids, having it as part of a balanced diet can be a good decision for your health and body. The body can use other nutrients and sources to get similar fatty acids from ‘traditional’ omega-9 sources, that (in a nutshell) is why it’s not deemed essential but instead a viable extra you could include so long as consumption is balanced!
Omega-9 fatty acids have been linked to improving not just cholesterol levels, reducing inflammation and heart health but also are believed to also have a positive effect on brain health as well. Regular and healthy consumption (balanced) has been said to help reduce inflammation which can be directly linked to cognitive decline as well as Alzheimer’s disease. Furthermore, there have also been some studies that suggest a diet rich in monounsaturated fats (like omega-9) may also be able to improve memory on the cognitive side but also our overall brain function. That being said, there is an extensive amount of research still required to fully understand the correlation and relationship between omega-9 and the full extent of its ability to improve overall brain health.
Just like the believed benefits that omega-9 can have on our brain health, cholesterol and heart health; it’s also said to be good for our skin. But how can oil be good for our skin? Well, once again omega-9 fatty acids are not a source of saturated fat but in fact, monounsaturated that are known for their health benefits which include the positive effects on the skin. Omega-9 can help to maintain healthy skin by providing it with essential nutrients that are responsible for keeping the skin nourished as well as protected against pollution and UV rays. Omega-9 fatty acids can help to strengthen the skin's natural barrier, preventing moisture loss and protecting the skin from environmental stressors such as pollution and UV rays. Although, that being said when it does come to skin care protection against UV rays; regular use of sunscreen is also highly advised; omega-9 cannot do all the work for your skin. It’s said to only be able to help build a defence and improve nourishment after all!
Finally, we’ve now made it to today's last question in our blog and once again we want to answer another one of the most commonly asked questions surrounding what omega-9 is good for and whether it can help with hair growth. In short, yes omega-9 fatty acids have again been linked to their positive effects on hair growth; it’s said that they can nourish the hair follicles and scalp as well as promote healthy hair growth. Omega-9 is also believed to be able to reduce breakage, prevent split ends and improve the overall appearance of your hair. Therefore, incorporating foods that are rich in omega-9, or using hair products that contain omega-9 oils can help promote healthy hair growth!
To conclude today’s blog, as you now know omega-9 is good for various aspects of our health, including our skin and hair. This monounsaturated fat can provide essential nutrients, protect against environmental stressors, and reduce inflammation. Consuming omega-9-rich foods is much easier than you think but so can overconsuming it so you’ll just want to make sure you are keeping an eye on how much you consume to avoid overconsuming omega-9!
]]>In today's blog post, we will be exploring why some women are more likely to get BV as well as answering some common questions that surround this bacterial infection. We shall be exploring the prevalence of Bacterial Vaginosis in women and whether some women are immune to the infection as well as those who might be more likely to get the infection. By the end of this post, you will have a better understanding of the factors that contribute to BV and how to reduce the risk of developing it.
Bacterial Vaginosis, believe it or not, is one of the most common vaginal infections in women of reproductive age. Even though BV is extremely common and believed to affect most women at least once in their lifetime; that doesn't mean it cannot be treated quickly. Clearing up and treating an infection like BV is not generally considered too difficult although it can be hard to recognise or even notice that anything is off in your intimate area; its symptoms are not always noticeable right away. Many women, who suffer from Bacterial Vaginosis, have reported that they did not notice any symptoms right away and by the time they did their infection had become more prominent. Although, there is also a large number of women who can detect that something is off with their intimate health pretty early on and source treatment that does not require a formal doctor's visit; over-the-counter antibiotics, gels, creams. This further supports the belief that BV is much more common than it may be expected; like we said it’s believed most women will get BV at least once in their life.
Just as we said earlier, BV can affect any woman whether they are sexually active or not; which again means it’s not classified as an STI (for that reason). Many women worry that they are more prone to BV as they are sexually active and it is believed that these women are more likely to get BV than those who have never engaged in sexual activity or intercourse. However, it’s important to remember that you could be sexually active with one reoccurring partner and still be prone to BV; as it’s an infection that can occur when the intimate flora and bacteria are disturbed. A woman's intimate bacteria can get disrupted by not just sexual activity but also douching, using heavily-scented intimate products, smoking and not practising good intimate hygiene (sitting in damp or sweaty underwear can be a breeding ground for this type of bacteria.
It's a very common misconception that every woman will get bacterial vaginosis (BV) at some point in their life, but that's not strictly the case. While BV is a common vaginal infection that affects many women, not all women will experience it! However, there are of course several factors such as having multiple sexual partners, douching and smoking that can increase the risk of developing BV. However this does not mean every woman will get BV, it’s just estimated that many women may be likely to experience BV at some point in their lives (whether sexually active or not; it doesn't matter).
The short answer, as you may have now speculated is yes; a woman can still get BV even if they only have one sexual partner. Even though it is believed that women with multiple sexual partners do have a higher risk of contracting BV, it’s important to note that BV is not always linked to sexual activity and therefore cannot be in direct relation to a woman's sexual activity or partner(s). BV can occur in women who have never had sex as well as it can occur in women with one or more sexual partners! After all, Bacterial Vaginosis occurs when there is an overgrowth of ‘bad’ bacteria in the intimate area that disrupted the natural balance of bacteria. Whilst sexual activity is still a risk factor for BV it’s not the only one! We’ve explored several reasons and situations that can trigger BV that are not related to a women's sexual activity, therefore, the number of partners is not always a direct cause of getting Bacterial Vaginosis. The best way to protect your intimate flora against disruption during any sexual activity is to wear protection but even this is not a guarantee that you’ll not get BV only a way to help limit your chances.
The final question, on this topic, we would like to answer is surrounding pregnant women and whether or not they can still get BV; the answer here is yes! BV is again one of the most common vaginal infections that can occur during pregnancy as a women's intimate flora can be heavily disrupted; to be expected in many cases. No woman with a vagina and vaginal flora is considered immune to BV and that includes pregnant women. Whilst BV can typically be cleared up quickly and cause no major health complaints in many women, it can increase the risks of complications in childbirth which is why it’s important to seek medical advice promptly if you are pregnant and suspect that you have BV.
If you suspect that you have BV or are experiencing any unusual vaginal symptoms, it's important to talk to your healthcare provider for an accurate diagnosis and appropriate treatment. Taking steps to reduce your risk of developing BV, such as practising good hygiene and wearing protection during any sexual activity; can all help to keep your intimate flora protected from disruptions.
]]>But how much of each type of omega fatty acid do you need? And can you get all of them from just one supplement, or do you need to mix and match different sources? In this blog post, we'll be answering all of your questions surrounding omega-3,6 and 9 which includes analysing their potency in the form of both capsules and liquid-based supplement oils. Specifically, we aim to cover the ideal ratio of omega-3,6, and 9 (fatty acids) whether they can be combined and taken as a single triple omega supplement or whether liquid fish oil is more potent than a combined triple complex.
We will also explore which resource of omega-369 is likely to offer the best balance of all the essential fatty acids comparing that against how much liquid fish oil you might need to take per day to get the same levels of ALA, EPA and DHA fatty acids. So, let's dive in and learn more about these important nutrients!
What is the ideal ratio of omega-3,6 and 9?
Yes, you saw that right, there is an ‘ideal’ ratio when it comes to the amount of omega-369 you consume daily and the reason for this is to ensure that your body is getting enough of what it needs vs what it doesn't need. You may already know, or remember from our previous blog posts on this topic, that omega-3 is the most important source of essential fatty acids that our bodies cannot produce on their own. This is also the same when it comes to the fatty acids that we can get from omega-6; these too cannot be produced naturally inside the body therefore they need to be consumed manually. Whereas consuming additional omega-9 is not always necessary as it can already be present in a healthy, stable diet.
Although to put this into a simplified ratio- the current recommendation (when looking to consume a suitable portion of each omega-3,6 and 9) is 2:1:1. To explain, what this ratio means is that for every two portions of omega-3, only one portion of omega-6 and omega-9 is necessary. Now when we say ‘portion’ this could refer to an oral supplement, a spoonful of (suitable) oil or an omega-rich food source. What’s important to remember here is that omega-3 is recognised as the most important omega to nourish your body with; therefore should be a priority as ALA, EPA and DHA fatty acids can be the hardest to consume yet most important! Omega-3 can come from oily fish as well as many other nuts, seeds and plant-based oils meaning that supplements are not your only option when it comes to boosting those important fatty acids in the body. Although, supplements and even fish oils can ensure you are taking a regular amount daily and help you keep track f your intake.
Is one triple omega supplement a day enough to get all the essential fatty acids?
Even though there are several ways in which a person can consume the recommended daily amount of omega-3,6, and 9; the most popular methods are oil-based supplements, liquid (fish) oils or eating omega-rich foods (like oily fish, nuts, seeds etc.) Although, for convenience, supplements are very popular as not only can they provide a near ‘guaranteed’ amount in mg of omega goodness (per serving) but they can also be taken in little to no time. It’s a food supplement that can be taken on the go with water with little to no effort required; great for time-saving but also ensures your getting a reliable source of all the essential fatty acids. So the question is can one supplement be enough? The short answer here is that one can be enough yes; to ensure that you are getting the right amount of omega-3 (especially) make sure any supplements either focus on or include omega-3. Then if you want to also supplement omega-6 and 9 you can do so; although you may already be consuming these fatty acids from various oils and food sources. You’ll just want to make sure your daily intake is around 250-300 mg per day.
Is liquid fish oil more potent than an omega-369 capsule supplement?
If you are thinking about focusing primarily on your daily intake of just omega-3 then you might be considering a liquid fish-based oil; a great source of EPA and DHA fatty acids! Although when it comes to comparing the ‘potency’ of fish oil vs omega-369 supplements this can vary depending on the concentrate as well as quality and even purity. What you chose to consume to get your daily intake of omega-369 is up to you; high supplements can be beneficial for time saving as well as ensuring a regulated amount whereas eating a balanced and varied diet could also be contributing to healthy omega consumption. Then some people do prefer fish oil; it can be easier to give to younger children who struggle to swallow capsules or those who just prefer a liquid-based alternative. Although, it's important to make sure that you are also getting a viable source of omega-6 and omega-9 in your daily diet through suitable foods or additional supplements if they are deemed necessary.
If you're thinking about taking omega supplements then it’s advised you speak to your doctor so they can help determine the best option for you. Although, if instead of taking supplements or fish oil, you would rather find out more about what foods you could eat to increase your consumption of natural omega fatty acids then we have plenty of posts to help! You can go to our Health Insiders Blog main page and scroll through until you see a specific post you’d like to do some further reading on. ]]>Ensuring you are getting enough of all those fatty acids is very important especially if you are looking to receive all of their potential health benefits. That’s why in today’s blog post we will be diving into how much omega-369 is necessary if you are looking to receive the specific benefits they can offer. So, to kick start this blog we will be looking into how much omega-369 would be required to help regulate sleep, and then we will move on to whether a triple omega complex can reduce inflammation as well as improve mood-related disorders like anxiety.
As we all know, good sleep is key to optimal health; unfortunately, sleep deprivation is very common and as you may know, the risks can be linked to triggering various diseases. Not to mention that not getting enough sleep can also trigger obesity, diabetes and depression. That is why it’s important to make sure that you get an adequate amount of sleep each night otherwise your health really can deteriorate, but how does this link with omega-369 supplements? Well, believe it or not, there is a significant amount of new and emerging evidence that suggested that an ample amount of omega-3 polyunsaturated fatty acids (both DHA and EPA) can be associated with improving the quality of sleep.
How do we know that it’s omega-369 that can help improve the quality of sleep? Well, many studies have been conducted in the past that were able to determine that subjects with low levels of omega-3 fatty acids (in particular) were associated with suffering from various sleep-related issues in both children as well as being linked to sleep apnea in adults. Furthermore, individuals with low levels of DHA fatty acids were also linked to having lower levels of melatonin which in many cases is known to help you fall asleep. Therefore, to summarise not only is a lack of omega-369 possibly a direct cause of impacting our quality of sleep; but an omega-3 deficiency specifically can affect the production, of melatonin, which can also be responsible for use getting a regular good night's sleep. So if you are looking for a triple omega complex supplement to help aid in sleep then it's recommended to consume around 250 - 300 mg per day at the minimum; to help ensure the body is enriched with all the essential fatty acids it needs to contribute to a good night's sleep.
And it doesn't end there, as there is an abundance of new and emerging research that can also support the belief that high-quality omega fatty acids can be a potentially reliable supplement to help reduce inflammation as well as arthritis pain. If you have rheumatoid arthritis the recommended daily intake of omega-3 (alone) is at least 2.7 grams per day. The effects that an omega can have on reducing internal inflammation have been supported by various studies and research; claiming that a diet consisting of omega-3 food sources (like oily fish) could potentially help reduce inflammation inside the body; thus reducing arthritic pain.
Although, it’s important to understand that we are not saying that a consistent diet of essential omega-369 alone is going to be enough to eliminate all internal inflammation or arthritis! What we are replaying is that there is emerging research to support the belief that an omega-rich diet has its benefits. Those benefits include reducing inflammation and arthritic pain. After all, naturally-derived supplements can offer impressive health benefits although these types of supplements are still widely under-researched and therefore not always deemed as effective as prescription medication. That is why, if you are experiencing arthritic or severe inflammation-related pain then you are still advised to speak to your doctor- taking an omega supplement should only be added as part of a varied diet and not for pain management purposes! Omega-369 supplements or omega from foods and oils can help reduce inflammation but do have limitations. That is the main reason why science-supported pharmaceuticals are still favoured as well as strongly advised for these purposes.
Now, this is a question that we see time and time again when it comes to omega-369 and that is whether or not it can help with anxiety and even depression. The short answer here is that it may be able to help treat as well as prevent depression and anxiety and here is how it might help…
Depression, as well as anxiety, are both mental disorders that are commonly categorised (for the most part) by feelings of low mood, fear, pain and even restlessness. They are common mood-related disorders that can be recognised in individuals with low levels of a combination of internal fatty acids. For instance, omega-3 is rich in ALA, DHA and EPA fatty acids that all appear to be the most beneficial for depression; a lack of those fatty acids could be a cause. This may be related to the anti-inflammatory effect of omega-3s, as well as the effect these fats have on cell membranes. Although a lot of omega-3 is needed for it to have the best chance of reducing symptoms of anxiety (2,000 mg a day). It's a common belief that omega-3 is prominent in supporting our brain health and this could be one of how a triple complex supplement like omega-369 could help support the brain. However, even high doses of omega are not a guarantee to work as they are not as recognised or researched the same as medical grade drugs.
Therefore, to conclude - taking omega-369 daily can have its advantages whether taken in a supplement form or from food sources (like oily fish). Although, a lot of the benefits of taking omega-369 do still require extensive further research to be supported thoroughly and recognised on a scientific scale. That is why it’s always important to seek, advice from a medical professional, like your doctor, before you intend to take any natural supplement to ensure it’s going to be the best solution for you and your needs.
]]>Can omega-3 increase muscle growth? The short answer here would, unfortunately, only be maybe! Even though fish oil is a rich source of both the essential omega-3 fatty acids, as discussed above, (EPA and DHA) more research into this study is needed to further support the belief that omega-3 can affect our muscle mass in the way we think it might. Omega-3 is a popular fish-based supplement that is regularly taken by many bodybuilders as they are known links behind taking the supplements to help reduce DOMS (delayed onset muscle soreness) as well as believed to improve muscle strength and range of motion. Once again the reason why omega-3 cannot be completely supported as having the ability to increase muscle growth is due to the lack of scientific study to support these claims. Therefore, you might notice a benefit should you decide to take omega-3 supplements alongside regular strength workouts; in terms of recovery and performance although omega-3 (fish oil-based supplements) are not yet recognised as an absolute solution or aid to increasing muscle mass or size.
Once again, this answer would have to be only a maybe; not a simple yes or no. This as you may now know is due to the limitations of inconclusive in-depth scientific studies that have been able to support these claims. There is nothing to say that taking high-quality omega-3 supplements regularly will not help improve your musical size or mass, however, there is no infinite proof (that can be backed up with science) to say that they can either! Therefore if you were looking to take omega-3 to guarantee a change in muscle mass, size or ability then you cannot always guarantee those results. That being said, there is also nothing to say that omega-3 could not help improve your performance if taken as part of a healthy diet on top of the regular strength-based exercise.
If you are interested in taking omega-3, for bodybuilding purposes, then you would need to be taking a considerable dosage of the fish supplement to receive the most (potential) benefits. It’s estimated that approximately 2,000 - 3,000 mg of omega-3 is recommended per day if you are intended to take omega-3 (fish supplements) for build-building purposes. The majority of fish oil-based capsules contain approximately 180 mg of EPA and a reduced amount of 120 mg of DHA therefore approx three supplements per day are recommended. Although if you want to get the ‘ideal’ amount of fatty acids for bodybuilding purposes then you might want to ensure you are taking 6mg per day; for athletic purposes.
If your daily intake of omega-6 fatty acids is very high, then the ratio of the combined supplements could potentially cause weight gain as omega-6 supplements are not always necessary in your diet as many foods contain omega-6. Therefore consuming omega-6 could lead to unexpected weight gain as the body finds it difficult to regulate. However, on the flip side if you consume high levels of omega-3 fatty acids then it’s believed that this has the chance to decrease the risk of weight gain. Therefore, if you want to take both omega-6 and omega-3 for bodybuilding purposes then you will want to ensure your consumption is balanced.
Not only are omega-3 supplements believed to help in terms of weight management and improving muscular mass but consuming high-quality omega-3 supplements is also linked to playing a pivotal role when it comes to increasing the levels of testosterone. A Biochemistry and Biophysics based study that was published back in 2016 argued that high levels of fish that contain EPA fatty acids have been linked to testosterone synthesis in males. In order words, if you are looking to take omega-3 (fish-based) supplements based on boosting testosterone, which could also help improve your workout performance as well as recovery then high-quality omega-3 supplements might be highly beneficial to add as part of your daily diet.
That’s it for another Wellgard blog post, we hope that you have not only enjoyed reading today’s blog but also found it very helpful if you are interested in taking omega-3 supplements. It’s important to remember that all naturally derived supplements do have a limit on what they can do for the body; they are not intended to be used for shortcuts or to perfume miracles. If improving your muscle mass or altering your weight (healthily) are your goals then supplements alone will not be enough. Diet, exercise and the possible inclusion of suitable supplements can help you achieve your fitness goals.
]]>The studies and research surrounding the believed effects that lion’s mane mushrooms can have on our mood are still yet to be scientifically supported (more) but links between them have been made. For instance, lab tests have been able to notice a mild improvement in the symptoms of depression and anxiety concerning regular consumption of lion’s mane mushrooms. Those findings have been able to further support the belief that lion’s mane mushroom supplements can help reduce anxiety and make you feel calmer; both positively affect your mood. So to clarify, yes lion’s mane mushrooms are believed to be able to positively affect your mood as they are said to be able to improve mild symptoms of depression as well as allow you to feel calmer. Both of these positive side effects (benefits) can improve your mood but only on a mild level. What's more, if you do find lion’s mane helpful for you, improving your mood, then you can also feel reassured knowing that unlike prescribed antidepressants they are not going to be addictive or cause you to become dependent on them. Lion’s mane supplements are not addictive, a sedative or a stimulant; so you can take them if you are finding them to help improve or boost your mood without any worries about becoming addicted to them!
Simply put, if you take lion’s mane mushroom supplements you might feel an improvement in your energy levels but not as increased as you might notice should you drink caffeine. Lion’s mane mushrooms do NOT contain any caffeine therefore any improvement to your energy levels, should you experience any, would be mild and not too overpowering. Caffeinated drinks like tea and especially coffee are known to give you more energy than lion’s mane but the mushrooms (supplements) can still act as a natural energy booster; mild but effective. If you are looking for a safe, non-addictive and caffeinated source of additional energy then lion’s mane might not be for you; although if you are only looking for a supplement to offer minimal improvement to energy levels as well as mood then lion’s mane could be worth considering. It’s safe for consumption and has no nasty compounds so you can take it with little to no risks of severe side effects!
On the flip side, if lion’s mane mushroom supplement can help to mildly improve or boost energy levels then it stands to reason that it’s not going to be able to contribute to you feeling sleepy or tired. So, the answer here, whether lion’s mane mushrooms can make you feel sleepy, would be no they cannot. However, some of the noted benefits of this type of mushroom do include anti-anxiety properties which could improve the quality of your sleep but this is not a guarantee. What's more, the majority of lion’s mane benefits still require further and extensive testing so there is a possibility that could help improve your quality of sleep (if anxiety affects your sleep) but the mushroom itself will not make you sleepy. If you struggle to get a good night's sleep due to anxiety keeping you up or being disturbed, take your lion’s mane supplement before bed to support your winding down time.
Lion’s mane mushroom extracts and supplements are yet to be recognised on a scientific (therefore professional) scale as an antidepressant that can work the same or similar to a prescribed antidepressant medication. Even though it’s not, yet, on the same level as a prescribed antidepressant, lion’s mane mushrooms and extracts have still been able to help on a more mild scale. For instance, research has been able to distinguish that lion’s mane may be able to help reduce mild symptoms of anxiety and depression as well as help repair nerve damage. Therefore you could say that lion’s mane is in a bit of a grey area, as it currently stands, as it’s not yet widely recognised as an antidepressant even though research has been able to create links between mood improvement and lion’s mane. If you are looking into a lion’s mane supplement for a non-addictive antidepressant then it’s advised that you speak to your GP or doctor first to ensure your chosen supplement will be effective based on your needs.
That’s it for today’s post. We hope you find today's post about Lions Mane helpful; should you need further assistance, check out our Health Insider Blog where we have covered the subject previously here on our blog. Alternatively, you can also send us a DM on Instagram and we will help with any questions you may need further clarity on. ]]>Due to the fact that lion’s mane mushrooms do not contain any psychoactive compounds, it is highly unlikely, if not impossible, for anyone to experience any stimulative effects as a result of consuming the fungus. There may be a small number of individuals, who consume the mushroom regularly, how to experience an enhanced ability to focus which then contributes to them feeling less brain fog. Therefore an increased sense of clarity and alertness. However, to automatically assume that these effects are a result of the lion’s mane having stimulant effects is not accurate. The main reason why lion's mane cannot be classified as stimulating, as well as a fungus that can get you ‘high’, once again falls to the compounds that make up the species of mushroom. Lion’s mane does NOT have the stimulant effects caused by other nootropics! So, once again to clarify; lion’s mane mushrooms are not a stimulant, they are not narcotics or hallucinogenic!
Once again, all the properties that might make various mushroom species addictive will all contain the compounds that can alter the brain to get you high or stimulate your mind. If, for instance, a mushroom species like lion’s mane does not contain any psychoactive compounds it's also not going to be addictive for the same reasons it cannot cause you to get high, or hallucinate. Lion’s mane is not a psychedelic or a narcotic therefore there is no risk of getting addicted to them (for those reasons). Even though lion’s mane mushrooms might be able to reduce mild symptoms of both anxiety and depression; unlink prescribed anti-depressants or psychoactive drugs there is no risk of lion’s mane becoming addictive or creating a physical dependency on the mushroom. So long as you consume the recommended amount of lion’s mane mushrooms per serving or day, you safely consume the mushroom without any fears of them affecting your mental state, alertness or even awareness. Once again, to reiterate, that's due to the mushrooms NOT containing any psychoactive compounds.
Once again the short answer here would be no! The species of mushroom known as Lion’s mane cannot cause any sedative effects to the body or brain! The main reason why a lion’s mane mushroom cannot cause any sedative effects is once again due to the lack of any psychoactive or narcotic-related compounds that make up the mushroom. There are no known sedative, psychedelic or narcotic compounds found in lion’s mane mushrooms therefore sedation is not going to occur. However, lion’s mane mushrooms are believed to have anxiolytic benefits which might make you feel calmer or more relaxed after taking the adaptogenic mushroom. However, you will still not experience any drowsiness that often occurs with sedatives. After all, lion’s mane is a species of mushroom (fungi) that you can buy already pre-packaged into handy and accessible supplement capsules from many reputable retailers; therefore how could they be classed as narcotics or can get you high and still be sold online and in stores as a health supplement?
Now, feeling referred to as ‘weird’ can mean different things to different people therefore when we refer to that term (for the sake of answering this question) we will be interpreting this as a feeling that is perhaps considered ‘different’ to how you typically feel day-to-day. Saying that, if you feel weird or unlike yourself whilst consuming lion’s mane mushrooms, you can feel (somewhat) reassured that any feelings will not be linked to sedation, hallucinations or psychedelic drug trips. It is simply not possible for lion’s mane mushrooms to cause any psychedelic or mind-altering effects on the brain or body. Lion’s mane is, after all, NOT psychoactive. The only difference that you make feel within yourself (that may be described by some as weird or different) is an improved focus and slightly more clarity as lion’s mane mushrooms are said to help clear brain fog. So, to clarify once again, you can consume lion’s mane mushrooms safely and regularly without needing to worry about them causing any narcotic or drug-related state of mind; they cannot cause any sedative, psychedelic or stimulant effects to the brain or body. Now, you might experience less brain fog, and mild improvement in symptoms relating to anxiety or depression but lion’s mane will not get you high. Lion’s mane is not a form of stimulation, they are not addictive, not a psychedelic or a sedative!
We hope you find today's post about Lions Mane helpful; should you need further assistance, check out our Health Insider Blog where we have covered the subject previously here on our blog. Alternatively, you can also send us a DM on Instagram and we will help with any questions you may need further clarity on. ]]>Lion’s mane is an edible mushroom species, largely used in Asian countries as they are believed to have cutlery and medicinal benefits! It’s said that lion’s mane mushrooms contain a compound that can stimulate brain cell growth and even support it against damage caused by progressive neurodegenerative conditions like Alzheimer's. Their believed brain ‘boosting’ and supportive capabilities have labelled the species of mushroom as one of the ‘ultimate mushrooms for the brain.’ Scientific studies are limited and therefore research findings are minimal, meaning lion’s mane would not be considered a medical-grade ‘supplement’ but could still be very beneficial for your overall brain health. Here’s how…
One of the most popular questions, relating to lion’s mane mushrooms, is whether or not the mushroom species is good for the brain. In many cases, it is believed to be very effective, especially when it comes to improving brain function which is one of the believed health benefits of taking lion’s mane mushrooms. The reason why lion’s mane mushrooms are believed to be able to improve brain function comes down to the compounds found inside the mushroom. Hericenones and Erinacines are two compounds that can stimulate the growth of brain cells; determine during lab tests and past research. Therefore the same theory stands that lion’s mane mushrooms should also be beneficial in improving the brain's functionality as they contain the same essential compounds.
Below we have included a list of additional benefits that lion’s mane mushrooms are said to have regarding improving our brain healthy and functionality:
It’s important to remember that the majority of testing and research findings have not been conducted extensively yet (on humans) therefore these are believed to be health benefits related to consuming loin’s mane. However, they are not yet medically or scientifically recognised and therefore unlikely to be recommended by doctors in favour of medication that has been tested extensively! So please keep that in mind, and always speak to your doctor first before you consider taking any medical mushrooms. This is so they can help advise you on the best course of action based on your needs!
Lion’s mane mushrooms are said to be packed with a wide array of potent (bioactive) compounds that are linked to stimulating nerve growth - as previously mentioned. A recent study that was conducted found that lion’s mane was believed to improve memory and cognitive function although only when taken consistently. That same principle is similar for the majority of any supplement or medication; positive side effects can (and will) only occur with consistent consumption. The majority of brain health supplements out there like omega-3 as well as the various medicinal mushrooms are all believed to be helpful so long as they are taken regularly in a safe and balanced dosage. If lion’s mane mushrooms are going to be effective at improving your memory or cognitive functions then consuming them sporadically would cause little to no difference in your brain health.
Just like lion’s mane mushrooms are said to improve our cognitive functions, they are also believed to be beneficial in treating mood-related disorders. Specifically, lion’s mane mushrooms are said to be very beneficial in the treatment of anxiety as well as depression; when studies were conducted and tested in the lab. It was said that the subject who took the mushroom had few depressive behaviours as well as lower blood markers that indicated depression. Other (animal-related) studies also found that lion's mane extracts could be helpful in regenerating brain cells to support the functioning of the hippocampus. This refers to a part of the brain that is responsible for processing memories and emotional responses. So, to clarify there has been some testing and research to support this claim although human trials and widespread research are still pending therefore again means this is a theory of how lion’s mane could be beneficial and not a guarantee as of yet.
The link that remains to be developed- that lion’s mane can improve our mood and mood-related discarded- could also be responsible for increasing dopamine. After all, increased levels of dopamine are linked to improving your mood. What's more, studies have also been able to support the theory that the lion’s mane can work (in the brain) to modulate neurotransmitters such as dopamine and serotonin. Both are known as ‘feel good’ chemicals which get released when we feel happy and therefore are believed to improve our mood.
We hope you find today's post about Lions Mane helpful; should you need further assistance you can check out our Health Insider Blog where we have covered the subject previously here on our blog. Alternatively, you can also send us a DM on Instagram and we will help with any questions you may need further clarity on. ]]>Too much or too little of omega-3 and omega-6, especially, can be detrimental to your health. It may not seem very important to some individuals, but please hear us when we say that the body needs the fatty acids that omega-3 and omega-6 can provide! Your body cannot make these fatty acids or proteins on its own without consuming omega-3 or omega-6; that's why consuming omega as part of a balanced diet is so important. However, as we said too much or too little can also be an issue for your health; potentially causing adverse side effects. That's why maintaining a healthy balance of omega oil is essential; eating omega-rich foods might be giving your body enough omega fatty acids on its own but in some cases, there may be people who also need additional omega-3 supplements. Whereas, those who do not eat a varied diet (rich in food with natural omega oils like oily fish, nuts or seeds) might need to supplement more omega-3 and omega-6 to make up for the lack coming from the food they consume! So, how much omega-3 and omega-6 exactly do you need to be consuming each day? That will depend on how you are consuming your omega; through food or supplements.
Omega-3 and omega-6 foods:
It is advised for most adults to consume around 8 ounces, or two portions, of oily fish per week to ensure that they are getting the recommended amount of EPA and DHA fatty acids. Types of oily fish include mackerel, herring, sardines, trout and of course salmon. Many people believe that salmon is the ‘ultimate’ source of omega-3. Therefore, to ensure you are getting enough of those essential unsaturated fatty acids; two portions a week of oily fish are advised.
In regards to omega-6, this is a much easier oil to consume as it’s highly likely to already be present in your diet in the form of various nuts, seeds and oils from those food sources. Omega-6 is not usually necessary to supplement for that reason although it’s believed that 11-22 grams of the oil per day is a sufficient amount for the body to still consume the essential fatty acids it needs!
Omega-3 and omega-6 supplements:
If you do not think that your diet is consistent with enough omega-3 or omega-6 solely from the foods you consume (alone) then you might need to consume the oils as capsules and supplements to ensure the body is still consuming the nutrients it needs. In that case, you are likely to need to take an omega-3 supplement which can typically vary in (strength) milligrams; the daily recommendation is 250-500 mg as the minimum per day. Although there are omega-3 supplements out there that have a much higher strength (towards 1,000 mg). In terms of omega-6 again there is no set amount in milligrams as it's highly likely to be present in your diet already; although too much of any oil can be bad for your health. Therefore be mindful of foods you are consuming that are high in omega-6 oils and if you do take omega-6 supplements ensure you stick to the serving suggestions.
1000mg of omega-3 might sound like a very high dosage, which it is, although it can be highly beneficial for many people. This amount of fish oil is believed to contain the optimal omega-3 that doctors are likely to advise you to consume daily. Although this dosage might vary depending on a person's diet, blood sugar levels, or even cholesterol, speaking to your doctor first is advised. Not everyone will need to take this much omega-3 per day, from supplements alone, if their diet is already rich in omega-3.
We have not spoken about omega-9 much in today’s blog post and this is due to omega-9 not being considered an essential omega to consume in the form of supplements. What’s more, similar to omega-6 it’s highly likely to already be present in your daily diet; therefore, consuming additional supplements might not be necessary or advised! One - two tablespoons (equivalent) of omega-9 oils is all you need per day and can easily be consumed as part of a verified diet.
If you are ever unsure of how much omega-3,6 or 9 you should be consuming based on your current diet, then you should speak to your GP or doctor first to get further insight. They might be able to help you understand the right strength or diet for you based on your need for taking omega! Should you need more information on omega-3,6 or 9, check out our Health Insider Blog where we have covered the subject in great depth. What's more, you can send us a DM on Instagram if you need additional support with a query. ]]>Firstly, what exactly is flaxseed oil? Well, it’s essentially exactly what the name says. It is an oil naturally derived from flaxseeds and is said to be a suitable vegan-friendly alternative to omega supplements and oils. It sometimes goes by the name of linseed oil but both are the same; made from flaxseed. The oil is extracted through a pressing process, forming a yellowish oil to give us naturally derived flaxseed oil. You can consume flaxseed oil as a liquid or capsule supplement to include as part of your daily diet. You can easily obtain 100% cold-pressed flaxseed (linseed) oil to add to your cooking or food as well as capsuled flaxseed oil in convenient supplements ready for consumption. Many people are still discovering that flaxseed is a vegan-friendly supplement that can provide the body with the essential nutrients and fatty acids it needs to aid in healthy functions inside the body; but what fatty acids exactly does it contain?...
Flaxseed can help provide the body with all the essential nutrients and proteins needed to stay healthy, as the oil contains omega-3 and omega-6 fatty acids! Flaxseed, specifically, contains the fatty acid alpha-linolenic acid (ALA) which the body can then convert into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Traditionally, omega-3 fish oil would be the ‘best’ source of the essential EPA and DHA fatty acids, however, flaxseed can also be a viable substitute that can also provide the body with all the essential fats it needs.
The body needs all of the essential nutrients from sources like omega-3 and omega-6 as they contain fatty acids that the body cannot naturally produce (omega-9 is something that the body can make). Therefore, if you cannot supplement ‘traditional’ omega-3 based on a dietary restriction or personal preference, it could end up leaving you with an omega-3 deficiency! This would not be good for your cardiovascular or cognitive health. Therefore, supplementing alternative sources of essential fatty acids (if necessary) is primitive to ensure you are supporting your organs' healthy function and boosting your immune system. Flaxseed oil can provide a source of all those essential fatty acids that can help keep you healthy in multiple ways. For instance, flaxseed oil can…
All of those benefits attached to the safe and regular consumption of flaxseed oil are just the tip of the iceberg as there are linked to flaxseed oil supporting eye health, reducing menstrual pain and can even stimulate hair growth!
The short answer here is yes. We briefly mentioned earlier that flaxseed is completely made from plants through a pressing process; no animal by-products are involved or present in this process. What's more flaxseed oil is known to be a suitable source of the two most important omega’s those being omega-3 and omega-6. Therefore yes, flaxseed is a vegan-friendly alternative to ‘traditional’ omega-3 or omega-368 supplements. However, a word of caution! If you are looking to buy flaxseed oil capsules or supplements as a vegan-friendly alternative to omega oil (omega-3 especially) then make sure your supplements are not made with animal-based gelatine if they are soft-gel capsules.
Here at Wellgard, we have our extra special Vegan Omega-369 supplement that is made from 100% naturally derived flaxseed; this includes the capsule shell (made from Hydroxypropyl Methylcellulose). Our rapid-release flaxseed oil vegan omega 369 capsules contain all the essential fatty acids that are needed to support the natural function of the brain, heart and eyes. They are even topped with an additional essential vitamin E source to further support your body!
To put it simply, they do work equally well to provide all the essential fatty acids but flaxseed oil is vegetarian and vegan-friendly which omega-3 fish oil is not. Plus, flaxseed does not cause any unpleasant aftertaste. If you have ever taken omega-3 capsules or fish oil you may be experienced a fishy aftertaste, fishy breath or even fishy burps; all common when you consume omega-3 supplements. Flaxseed oil does not cause any of those side effects so you can say goodbye to any fishy aftertaste lingering in your mouth; causing you to have strong breath or fishy burps. So to clarify, not only can flaxseed oil provides all the essential nutrients and fatty acids the body needs to stay healthy and doesn't leave any unpleasant aftertaste in your mouth. Flaxseed oil can offer the same benefits for the body as traditional omega-3 and omega-6 but in the form of a plant-based alternative.
That is it for another post from us here at Wellgard. We hope you have been finding our content helpful; we upload new posts very frequently onto the Health Insiders Blog so be sure to add us to your bookmark. That way you can flick back through all of our posts with a simple click. Remember you can also reach out to us via social media by dropping us a DM on Instagram if you need additional support with a question. ]]>Is omega-9 good or bad?
To put it simply, omega-9 is a good oil to consume. Even though it might not be considered ‘essential’ as it can be made (by the body) with other nutrients, it can still be very beneficial to your health; especially if you consume foods rich in omega-9 fatty acids instead of other types of fats. A balanced and stable amount of fat is important for a varied diet, but the type of oil you consume and how much can mean the difference between a healthy vs unhealthy diet. Omega-9 oil can be a very good oil for your diet due to the numerous benefits it can offer to the body. What's more, omega-9 belongs to a group of fatty acids that are unsaturated fats and therefore are generally considered to be healthier to consume more frequently.
For instance, there is a reason why olive oil is considered better for you than most vegetable oils; olive oil is a source of omega-9 and when a part of a varied diet it can help improve blood sugar levels as well as decrease inflammation! So, yes omega-9 can be very good for the body BUT it's all about balance and not consuming too much; as overconsumption would likely trigger adverse side effects.
Can omega-9 raise cholesterol?
One of the main health benefits attached to the regular and safe consumption of omega-9 is its ability to improve cholesterol. In some individuals, omega-9 might be essential to help increase ‘good; cholesterol levels whereas, others might benefit from omega-9’s ability to reduce ‘bad’ cholesterol. Managing cholesterol levels is just one of the health benefits attached to the safe consumption of omega-9; it can also boost the immune system, increase energy and even reduce insulin resistance in diabetics! All that said, if you consume too much omega-9 oil (along with an unhealthy diet) then you might be putting yourself at risk of raising your cholesterol. That is why you always want to make sure you are not overconsuming any oil, even if it's an unsaturated fat like omega-9 oil, too much can have adverse side effects.
What can too much omega-9 do to the body?
If there is too much omega-9 oil inside the body to break down, then this might cause a build-up of oil; made worse if your body lacks a sufficient amount of omega-3. An overconsumption would occur if your diet is high in fats and cholesterol likely from too much omega-9. Should the body have too much omega-9 oil, this can increase your risk of obesity as well as cardiovascular diseases - which we have mentioned previously! Therefore, not only could too much omega-9 affect your heart health and weight but it could cause the body to be under an increased amount of pressure and strain to even try to continue to function properly.
Can you take too much omega-9?
It can be both easily down to consuming too much omega-9 and difficult to do so simultaneously. What we mean by this is that you might include too much omega-9 oil into your diet on the odd occasion; more oil when cooking one day than needed etc. That is a very common and easily done way of consuming perhaps a little more oil than you needed. Now, an isolated incident like that, not consistent or recurring often, should not cause you any adverse side effects or health issues. You might feel a little sluggish but this should level of overconsumption is not known to be dangerous. However, if you consistently consume high amounts of omega-9 oil from food and supplements, you are prolonged exposure to too much oil. Too much-unsaturated fats can still b harmful to the body and end up putting the heart under more pressure than it can handle. What's more, it can build up and increase your chances of raised cholesterol and weight changes. So, to clarify, it can be easily done to consume more omega-9 than needed but if it’s not a regular occurrence and you still follow a varied and healthy diet then no harm should be caused. However, if you are overconsuming omega-9 oil in large quantities frequently, you are putting your health (heart, cholesterol and weight) all at risk!
It’s important to remember that any oil or fat (saturated or unsaturated) can cause health issues if over-consumed regularly; they affect your organs, blood sugar and even cholesterol. That's why balancing your consumption of oils and fats is so important; they can offer great health benefits to the body if consumed correctly and as a part of a varied diet!
We hope you enjoyed reading through our latest Health Insiders Blog post; everything you need to know about omega-9 including how to make sure you are taking a balanced amount and not overconsuming omega-9 oils (from foods or supplements). No oil is good for the body if consumed in excess, including the three omegas! After reading today's post, if you still have questions about omega-9, you can send DM us on Instagram. We aim to respond to your message promptly and provide you with the necessary additional support.]]>We briefly touched upon this above, and that same understanding also applies to omega-3 fish oil and supplements; they are ‘best’ to be taken with food before or after a meal. This could be your mid-day lunch or evening meal; combining your food with the omega oil can encourage both to work together to provide all the essential nutrients to the areas inside the body that need the fatty acids and proteins. Although, whilst it might be advised that you take omega-3 with a meal, there is no set rule on what time you have to take the supplements. You can take omega-3 any time in the morning, with a meal or before bed; the choice is what works best for you. That being said, if you are worried about an aftertaste lingering all-day long or acid reflux keeping you up at night; it might be worth splitting up your supplements if safe to do so. If you take two omega-3 supplements a day to make up your entire intake then one in the morning and one at night might help reduce minor side effects like fishy aftertaste, bad breath or gastrointestinal issues. A fishy aftertaste can occur both when you take omega-3 in the morning or at night, so this is something to remember and be aware of if you're going to take omega-3 on its own and not with a meal. Eating a meal can help tame an aftertaste and mask or eliminate it which is another reason why eating omega-3 with a meal is preferred as well as advised!
Omega-6 supplements do not usually tend to have a fishy or unpleasant aftertaste, mostly due to the fact they are usually made out of vegetable or seed oils; therefore if you wanted to take it early morning then you can do so without worrying about a fishy aftertaste lingering or causing fishy breath. Again, it is advised that you take omega-6 supplements and oils with food - just before or after your lunch or evening meal. The reasons for this are the same as those for taking omega-3 with food or after a meal; as doing so can improve how well the body absorbs all the nutrients from the omega oil. After all, both omega-3 and omega-6 fatty acids must be consumed, via food sources or supplements, as the body cannot make the fatty acids on its own. Although, the same cannot be said for omega-9…
If you are thinking about taking an isolated omega-9 supplement, to perhaps keep your intake balanced and regular, then once again you can take the supplement at any time of the day. First thing in the morning, with a meal or even before you go to sleep; there are no set rules on when to take omega-9 just like the other omega oils. Now, the only difference between omega-9 and omega-3 and 6 is that the body can make omega-9 on its own with other nutrients, making omega-9 non-essential to consume in supplement form. Although, if you are then the same thing applies here- you can take it with a meal to help the body break down the oil better there is no set time you can take omega-9.
Many people opt for a tripler or combined omega-369 supplement which encapsulated a source of all three omega oils (made from fish oils, vegetable and seed oils). These are likely to require you to take one to two capsules to get the full dosage recommendation so in this case you would be safe taking all three omegas together combined into one supplement. If you have a separate omega-3 and omega-6 supplement then you should be able to take them both together safely (omega-9 is not essential after all) but again should be okay to all take together; just like a pre-combined triple omega.
That’s it for another omega-related Health Insiders Blog post; we hope you are enjoying all of our recent content! If you ever need more information or support on a topic, then you can be sure that our blog will likely have a helpful post or two. What’s more, if you bookmark our blog into your favourites, then you will have an easily accessible ‘online blog library’ full of helpful and resourceful posts. It’s not just omega oils we cover; everything to do with natural wellness and supplements, including how to take them and their benefits! Should you ever need further support or assistance with a question, you can DM us on Instagram where one of our experts will aim to get back to you promptly. ]]>Whilst a combined omega 369 supplement might be a suitable method of boosting all the vital levels of omega oils that the body needs, to keep it functioning healthily, it’s not known as the ‘best’ type of omega supplement if you're intended to take it for hair growth. A triple omega complex can be a convenience supplement for those who want to take an ‘all-in-on’ omega supplement but it’s not going to be as beneficial for the body as an isolated omega oil. What's more, a triple omega supplement is not always necessary; as only omega-3 and omega-6 are essential to consume. The body can naturally produce omega-9 from various nutrients and food resources. Therefore, an isolated omega would be best if you are looking for an omega oil supplement to help with a specific reason, like hair growth.
A high quality, omega-3 supplement is believed to be the best for hair growth as it can help restore the hair follicle; keeping it nourished and healthy. This process of improving the hair follicle can help with improving the rate the hair can grow. In addition, omega-3 is believed to help improve and reduce hair loss, contributing to healthier and ‘more’ hair. You can either consume your essential source of omega-3 (fish oil) in supplement form or by eating the recommended amount of oily fish in your weekly diet (one-two portion a week), along with other omega-3-rich oils from nuts and seeds etc. Be sure to not over consume omega-3 by keeping your intake balanced and if you are taking supplements it’s highly advised to stick to the daily recommendation of between 250-500 milligrams. This is likely to equate to one - two supplement capsules a day but may vary depending on your chosen supplements. So, to clarify, if you are interested in the best omega for hair growth; that would be omega-3! It’s going to be much more effective, that a triple omega due to the higher contracted of omega-3 in an isolated fish oil supplement.
So, now that omega-3 is believed to be the best for hair growth, it’s time to find out how it works to improve our hair…
Omega-3 (whether in supplement form or consumed from oily fish directly) provides essential proteins and, of course, nutrients directly to the hair follicles as well as our skin. The direct source of nutrients to the hair follicles can help prevent ‘hair follicle inflammation’ which can affect hair growth and even prompt hair loss. So how does omega-3 come into this? Well, the nutrients and proteins found inside omega-3 (fish oil) can help promote healthy circulation in the scalp that not only treats inflammation responsible for hair loss but can also trigger hair growth!
The short answer here, once again, is yes but it’s not going to be an instant process. Even though omega-3 can help stimulate healthy hair follicle health (for hair growth), it does not mean it will work overnight or instantly. So, if you do begin taking omega-3 supplements or improving your diet to consume more foods rich in omega-3, you may still need to wait until improvements are noticeable. Hair growth can be difficult to notice for weeks if not months, but if you are regular with your omega-3 intake and it’s balanced, then improvements should occur. However, over-consuming omega-3 for ‘quicker results’ is not healthy, safe or advised what's more it’s not linked to quicker benefits! Taking too much omega-3 regularly is not good for your blood sugar levels or inflammation; so please avoid this and be patient.
Whilst there is no definitive answer on how long omega-3 can take to work for hair growth you can expect to incur a wait; even with the ‘best’ quality omega-3 supplement or foods - results will not be instant! You may begin noticing an improvement in your hair growth after three months or a few months later. However, you should be able to notice a difference in your follicle and overall hair health (including growth, length and strength) within six months!
That is it for another Health Insiders Blog post; we hope you are enjoying the omega-related content we have been sharing recently! We’ve explored the benefits of omega oils, what foods are rich in natural omega fatty acids and even what supplements are the best for optimal benefits; with hair growth and strength being included in those benefits. If, after reading today's post, you still have any renaming queries regarding omega oils or supplements then you can DM us on Instagram. We aim to respond to your message promptly and provide you with the necessary additional support.]]>If you have not long begun taking omega-3 supplements, then some mild side effects, in the beginning, can be both normal and common. Once again, side effects related to omega-3 are considered pretty mild and should not persist longer than a few days. The most common side effects that can occur in the beginning are:
The early stage side effects of taking omega-3 might not last for long, although some individuals report that every time they take their omega-3 fish oil supplement; they can leave a fishy aftertaste in the month for several hours afterwards. Therefore, whilst not necessarily a dangerous side effect, it can be a factor that puts many people off taking omega-3 capsules and fish oil.
If you are continuously taking high dosages (milligrams) of omega-3 supplements and eating at least two portions of oily fish per week, you might be putting yourself at risk of consuming too much omega-3; which can also cause side effects to your health. These side effects can be more of a concern as taking too much omega-3 regularly could cause…
These are just some of the adverse side effects of taking too much omega-3 continuously. That is why keeping your daily consumption of omega-3 balanced is so important; in some cases, your might not need to supplement more omega-3 into your diet due to the varied foods high in omega-3 that you may already consume. If you are unsure whether you need omega-3 or similar supplements, you might want to speak to your doctor to get some professional medical advice. Everyone has a different diet therefore omega supplements might not always be necessary for those who have a varied diet of all three omegas (3,6 and 9) without needing supplements.
Just like omega-3, over-consuming omega-6 can also cause adverse side effects to your health! Alongside their essential fatty acids, omega-6 also contains arachidonic acid which can lead to inflammation if over-consumed; the body can end up finding it difficult to counteract the acid and therefore the inflammation could increase. You may know that untreated inflammation can play host to several health issues and conditions. Too much omega-6 could potentially cause similar issues; an excessed in arachidonic acid can cause blood clots, chronic tissue inflammation, arthritis and even heart disease! Not to mention, the mild side effects that could also occur as a result of too much omega-6:
However, it’s important to remember that, just like omega-3, if supplements are taken with care and taken with safe dosages (as advised), they are generally considered very safe. Though the body gets used to the supplements, mild side effects, in the beginning, might be all you ‘side effects’ you ever experience. Perhaps even none! If you are taking omega correctly, then chances are you may only experience an unpleasant aftertaste once in a while and that's all.
Unlike omega-3 and omega-6, any known side effects of omega-9 are typically correlated to an unhealthy diet whilst consuming omega-9. For instance, if your diet is high in fat and cholesterol, consuming too much omega-9 (combined) could increase your risk of obesity and cardiovascular disease. Your diet really can affect how well your omega fatty acids can work for your health; a bad or unbalanced diet can end up ‘using’ your omega in the ‘wrong’ ways. In addition, your body could also, naturally, be responsible for too much omega-9 as the body might build up too much if it’s lacking omega-3! Therefore it is really important to ensure you are focusing on all three omegas in your diet; through the foods, you eat and then if necessary balancing your intake with the appropriate (additional) supplements. When eaten and consumed in moderation, as part of a healthy and varied diet, omega-3, 6 and 9 can all be very beneficial to your health! They can lay a key role in supporting brain and heart health, as well as regulating cholesterol and boosting overall immunity!
We hope you have found today's blog post helpful in answering any questions about the possible side effects of taking omega-3, omega-6 or omega-9 supplements. If, after reading, you need further assistance you can check out our Health Insider Blog where we have covered the subject in great depth. Alternatively, you can also send us a DM on Instagram and we will help with any questions you may need further clarity on. ]]>A varied and healthy diet is likely to already include high levels of particular oils that are naturally rich in various omega fatty acids. For instance, most vegetable and nut-based oils contain a combination of both omega-6 and omega-9. Omega-6, of course, contains essential fatty acids that our body relies on us to consume as it cannot produce omega-6 itself. Although it's generally believed that eating omega-6-rich foods like vegetable oils, nuts and seeds are all viable sources of natural omega-6. Therefore supplementing more omega into your diet, via capsules, might be unnecessary. The same with omega-9, which can be found in various oils, nuts and seeds, what's more, it's not considered essential for us to consume. This is due to the body having the ability to produce itself from other nutrients on its own.
However, the same cannot be said for omega-3! Omega-3 fatty acids (EPA and DHA) are believed to primarily come from oily fish (fish oil) therefore can be much harder to ensure enough is included in your daily diet. Unless you are eating two portions of oily fish per week, chances are your omega-3 intake of the two main fatty acids will be low. That is one of the main reasons omega-3 supplements are the most important, even over a triple-omega capsule. An omega-3 fish oil supplement ensures you are consuming and retaining a healthy amount of EPA and DHA fatty acids (essential for brain and heart health). Whereas a triple omega supplement could be deemed a little unnecessary, as you are likely to be consuming high levels of omega-6 and omega-9 already. On top of that, a combined supplement might not have as much omega-3 as a single fish oil supplement might have.
By now you gave properly guessed that the most important omega, to include in your diet, is omega-3. However, that does not mean that you should not consume the other essential omega which is omega-6. After all, omega-3 and omega-6 contain fatty acids that are important for keeping the body functioning healthily and reducing our risk of various diseases. Now, even though omega-9 is not considered essential, consuming omega-9 oils from foods is still going to be beneficial for your health; the body wouldn't produce its omega-9 if it wasn't useful! Omega-9 can still serve a purpose as it can help keep our cholesterol levels healthy and boost our immune system. The main reasons behind what makes omega-3 the most important to include in your diet largely come down to how essential its fatty acids are for our brain and heart as well as immunity! Omega-3 can be the hardest omega to consume, especially if your diet consists of no oily fish, therefore fish oil supplement would be highly advised. An omega-3 deficiency can adversely affect our blood sugar levels, cognitive functions, and heart health and cause fatigue. In contrast, a deficiency in omega-6 and 9 are less common as many foods contain the all-important omega oils! Therefore additional omega-3 might be the only omega you need to supplement as part of your daily diet.
You must consume enough omega-3 every single week; whether from food sources or taking the appropriate supplements. Eating one to two portions of oily fish per week is likely to provide a substantial amount of essential omega-3 nutrients. Alternatively, its believed that you can also get enough omega-3 from a daily supplement. Many people might also safely top up their omega-3 intake with supplements and consume one to two portions of fish per week; however, ensuring a healthy balance is crucial as too much can also be bad for the body.
If you are taking a combined or triple omega supplement due to your diet not being rich in various omega-3, 6 or 9 oils (fatty acids) then you may be advised to take a daily combined supplement. Many triple omega supplements require you to take two capsules to ensure you are getting enough of all of the omega oils. The supplements you take are entirely up to you, omega-3 supplements may be considered the most important, but if you think or have been advised by your doctor to supplement all three into your diet; then a triple omega may be best.
That’s it for another Health Insider Blog post. We hope you have found today's-post helpful as well as interesting. Omega is an important part of our diet that the body cannot produce (in most cases) on its own therefore supplementing omega-3 and 6 is especially important! For more information on this topic, be sure to check out the link above which will take you to our entire blog catalogue. Alternatively, you can also send us a DM on Instagram if you have a personal question (that relates to this post) that you'd like further support with. ]]>Ashwagandha is a plant species that is commonly known as "Indian ginseng" due to its traditional use as a medicinal herb in Indian Ayurvedic medicine. The root and berry of the ashwagandha plant are used to make supplements, which are commonly used to help with stress and anxiety, improve brain function, and boost physical performance.
Ashwagandha, also known as Withania somnifera, is an herbal supplement that is commonly used to reduce stress and anxiety, improve brain function and memory, boost fertility and testosterone in men, and reduce inflammation. It may also have anti-cancer properties, enhance endurance and athletic performance, and support a healthy immune system. However, more research is needed to fully understand the effects of ashwagandha and how it works.
Ashwagandha is claimed to have a number of health benefits, including:
Yes, ashwagandha may help improve mood. A study published in the journal "Phytomedicine" found that taking an ashwagandha supplement reduced symptoms of depression and anxiety in people with stress-related disorders. Another study published in the "Journal of Alternative and Complementary Medicine" found that ashwagandha supplementation improved overall mood in healthy adults.
Yes, ashwagandha may be good for sleep. A study published in the "Journal of Ayurveda and Integrative Medicine" found that taking an ashwagandha supplement improved sleep quality in people with insomnia. Another study published in the "Journal of Dietary Supplements" found that ashwagandha supplementation reduced symptoms of sleep disturbances in people with chronic stress.
Yes, ashwagandha may be good for anxiety. A study published in the "Journal of Affective Disorders" found that taking an ashwagandha supplement reduced symptoms of anxiety and depression in people with anxiety disorders. Another study published in the "Journal of Clinical Psychopharmacology" found that ashwagandha supplementation reduced symptoms of anxiety in healthy adults.
Yes, ashwagandha may increase testosterone levels. A study published in the "Journal of Ayurveda and Integrative Medicine" found that taking an ashwagandha supplement increased testosterone levels and improved sperm quality in infertile men. Another study published in the "Journal of Dietary Supplements" found that ashwagandha supplementation increased testosterone levels and improved muscle strength in healthy older men.
Ashwagandha may have a number of benefits for women, including reducing stress and anxiety, improving brain function and memory, and boosting fertility. Some studies have also suggested that ashwagandha may help regulate hormones and improve symptoms of menopause. However, more research is needed to fully understand the effects of ashwagandha in women and how it works.
Yes, ashwagandha may be good for men. As mentioned above, ashwagandha may help increase testosterone levels and improve sperm quality, and it may also improve muscle strength. However, more research is needed to fully understand the potential benefits of ashwagandha for men.
Taking ashwagandha daily may provide various health benefits, such as reduced stress and anxiety, improved mood, and better sleep quality, among others. However, more research is needed to fully understand the effects of daily ashwagandha supplementation.
The effects of ashwagandha can vary depending on the individual and the specific health issue being addressed. Some people may experience immediate benefits, while others may take longer to see the effects. Generally, it is recommended to take ashwagandha for several weeks to several months to fully experience its benefits.
Ashwagandha is generally considered safe when taken in recommended doses, however, some people may experience side effects such as upset stomach, diarrhea, and nausea. Women who are pregnant or breastfeeding should not take ashwagandha without consulting their healthcare provider. Additionally, people with autoimmune disorders, such as rheumatoid arthritis, should also speak to their healthcare provider before taking ashwagandha, as it may exacerbate these conditions. It's always important to speak to your healthcare provider before starting any new supplement regimen.
No, ashwagandha is not a steroid. It is an herbal supplement derived from the root of the Withania somnifera plant.
There is no specific time of day that is best to take ashwagandha, as it can be taken at any time. Some people prefer to take it in the morning to help reduce stress and improve energy levels throughout the day, while others prefer to take it at night to help improve sleep quality. It's best to take ashwagandha as directed on the product label, or as advised by your healthcare provider.
Please note that this information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information provided in this article is based on current knowledge and is subject to change as new information becomes available.
]]>Vitamin D is a fat-soluble vitamin that is naturally present in very few foods and can also be produced in the body when exposed to sunlight. It plays an important role in maintaining strong bones and a healthy immune system. Vitamin D comes in two main forms, Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol).
Vitamin D deficiency can occur if a person doesn't get enough exposure to sunlight, doesn't consume enough Vitamin D-rich foods, or has a medical condition that affects their body's ability to absorb Vitamin D. A Vitamin D deficiency can lead to weak bones and an increased risk of bone fractures, especially in older adults.
A lack of Vitamin D can be caused by a number of factors, including limited exposure to sunlight, a diet that is low in Vitamin D-rich foods, certain medical conditions, and the use of certain medications. People who live in areas with limited sunlight, such as those at higher latitudes, are particularly at risk for Vitamin D deficiency.
The signs of Vitamin D deficiency can be subtle and may not appear until the deficiency has become severe. Common signs and symptoms include:
When your Vitamin D levels are low, you may feel fatigued, have trouble sleeping, and experience joint and muscle pain. In severe cases, a Vitamin D deficiency can also lead to depression and an increased risk of falls and fractures.
When your body needs Vitamin D, it will signal to your skin to produce more of the vitamin when exposed to sunlight. If you don't get enough Vitamin D from sunlight or food, your body may start to take calcium from your bones, which can lead to weak bones and an increased risk of fractures.
Yes, low levels of Vitamin D can make you feel tired and fatigued. A Vitamin D deficiency can also lead to trouble sleeping, muscle weakness, and an increased risk of falls and fractures.
Yes, Vitamin D is important for healthy skin. It helps regulate the growth and maintenance of skin cells, and may also help prevent skin disorders such as psoriasis and atopic dermatitis.
Yes, Vitamin D is important for healthy hair growth. It helps regulate the growth and maintenance of hair follicles and may also help prevent hair loss.
Vitamin D is an essential nutrient that provides numerous health benefits. Here are just a few of the benefits of using vitamin D:
Yes, vitamin D may help improve energy levels. A lack of vitamin D can lead to fatigue, and supplementing with vitamin D can help reduce fatigue and improve overall energy levels. A study published in the Journal of Endocrinology and Metabolism found that supplementing with vitamin D improved fatigue and overall quality of life in participants with vitamin D deficiency. However, more research is needed to fully understand the effects of vitamin D on energy levels.
The amount of time it takes for vitamin D to start working will vary depending on the individual and the reason for taking vitamin D. For example, if you are taking vitamin D to improve bone health, it may take several months to see an improvement in bone density. If you are taking vitamin D to improve fatigue, you may see an improvement in energy levels within a few weeks. It is important to speak with a healthcare professional to determine how long it may take for vitamin D to start working for you.
The recommended daily allowance (RDA) for vitamin D varies based on age, but the NHS recommends that adults should aim for a daily intake of 10 micrograms (400 IU) of vitamin D per day. This can be achieved through a combination of exposure to sunlight, dietary sources of vitamin D, and supplements. It is important to speak with a healthcare professional to determine the appropriate amount of vitamin D for you based on your individual needs and health status.
Here are some food sources that are high in vitamin D:
Low levels of vitamin D can lead to a range of health problems, including osteomalacia (softening of the bones) in adults and rickets in children, which can cause pain and weakness in the bones. It can also increase the risk of fractures, particularly in older adults. Low vitamin D levels have also been linked to a higher risk of developing certain chronic conditions such as heart disease, diabetes, and some types of cancer.
Yes, vitamin D is good to have every day as it helps to keep bones, teeth and muscles healthy. Vitamin D is also important for the immune system and helps to prevent certain chronic diseases. However, it's important to not take too much vitamin D as this can be harmful. The recommended daily amount for most people is 10 micrograms, but this can vary depending on age, weight and other factors.
There is limited evidence to suggest that vitamin D may have some benefits for hair health. Some studies have suggested that low levels of vitamin D may be associated with hair loss and that taking vitamin D supplements may help to improve hair growth. However, more research is needed in this area to fully understand the relationship between vitamin D and hair health.
Vitamin D is important for a number of reasons, some of the key benefits include:
Yes, vitamin D is good for the skin. Vitamin D helps to maintain healthy skin cells and may also have a role in protecting the skin from damage caused by UV rays. Some studies have suggested that vitamin D may have anti-aging effects on the skin and may improve skin hydration. However, more research is needed in this area to fully understand the relationship between vitamin D and skin health.
Some of the foods highest in vitamin D include:
Yes, sour cherries have been found to have a positive impact on sleep. This is due to the presence of melatonin, a naturally occurring hormone in the body that regulates sleep-wake cycles. Melatonin helps to regulate our circadian rhythm, which is the internal biological clock that governs our sleep-wake cycle. When it starts to get dark, the body produces more melatonin, making us feel sleepy. Sour cherries contain high levels of melatonin, which makes them a great food for promoting sleep.
Studies have shown that consuming sour cherries before bed can increase melatonin levels in the body, leading to improved sleep quality. One study published in the European Journal of Nutrition found that participants who consumed a sour cherry concentrate for 7 days before bedtime reported improved sleep quality compared to the control group. Another study published in the Journal of Medicinal Food found that drinking tart cherry juice increased the total amount of time spent asleep, as well as improved sleep quality in adults with insomnia.
Yes, sour cherries are considered good for sleep because of their melatonin content. Melatonin has been shown to promote sleep, helping people fall asleep faster and stay asleep longer. Additionally, sour cherries are a rich source of antioxidants, which can improve overall sleep quality. Antioxidants help to reduce inflammation and oxidative stress in the body, which can interfere with sleep. By consuming sour cherries, you are providing your body with the nutrients it needs to support a good night's sleep.
Sour cherries are a nutritious fruit that offer several health benefits. Some of the benefits of sour cherries include:
The exact amount of melatonin in a sour cherry can vary depending on several factors such as the variety of the cherry, the growing conditions, and the processing methods. However, a typical serving of sour cherries (about 75-100g) has been estimated to contain around 6-9mg of melatonin. This is significantly higher than the levels found in sweet cherries, which typically contain less than 1mg of melatonin per serving.
For the best results, it is recommended to consume sour cherries or tart cherry juice about 2 hours before bedtime. This will allow your body to absorb the melatonin and other beneficial compounds in the cherries, and will help to promote sleep when it's time for bed.
Tart cherry is generally considered safe and well-tolerated. However, there are some potential side effects to be aware of, including:
The effects of tart cherry on sleep can vary from person to person, but typically it takes about 2 hours for the melatonin in tart cherry to take effect and promote sleep. However, the exact amount of time it takes to see results can depend on several factors, including your individual body chemistry and the amount of tart cherry you consume.
The speed at which tart cherry juice works for sleep can also vary from person to person. Some people may notice an improvement in their sleep quality within a few days of consuming tart cherry juice, while others may not see results for a week or more. The best way to determine the effectiveness of tart cherry juice for your sleep is to track your sleep patterns and quality over time while consuming the juice.
Taking too much tart cherry can lead to side effects such as stomach upset, diarrhea, and headaches. Additionally, taking excessive amounts of tart cherry may also interfere with medications and cause unwanted interactions. To avoid these issues, it is recommended to consume sour cherries or tart cherry juice in moderation and to talk to your doctor before consuming large amounts of tart cherry, especially if you are taking any medications.
Yes, consuming sour cherries or tart cherry juice before bed can help to promote sleep and improve sleep quality. However, it's important to consume the cherries or juice about 2 hours before bedtime to allow your body to absorb the melatonin and other beneficial compounds in the cherries. It's also important to talk to your doctor before consuming tart cherry if you are taking any medications, as there may be interactions that need to be taken into consideration.
The benefits of cherries, particularly sour cherries, at night are numerous. Sour cherries contain high amounts of melatonin, a hormone naturally produced by the body that regulates the sleep-wake cycle, as well as antioxidants and anti-inflammatory compounds. These compounds work together to promote improved sleep quality, reducing the time it takes to fall asleep and increasing the overall duration of sleep.
In addition, sour cherries and tart cherry juice have been shown to have anti-inflammatory effects, reducing levels of markers of inflammation in the body. This can help to protect against a number of chronic diseases, such as heart disease, cancer, and diabetes.
By consuming sour cherries or tart cherry juice before bed, you may be able to reap these benefits and improve your overall health and wellness. Just be sure to consume them in moderation, as overconsumption can lead to digestive upset and other side effects.
References:In conclusion, sour cherries and tart cherry juice may be a helpful addition to your sleep routine, as they contain significant amounts of melatonin and other compounds that promote sleep. However, it's important to consume the cherries or juice in moderation and to talk to your doctor if you are taking any medications, as there may be interactions that need to be considered.
]]>Essentially an omega-369 supplement is exactly what it sounds like; a supplement or capsule that is said to provide a source of all three of the omega-3, omega-6 and omega-9. Whilst they might not always be considered essential or the most suitable, they are still popular amongst people who want to ensure they are keeping their omega intake consistent. A triple omega supplement can be added as part of a healthy diet to ensure you are getting enough omega-3, especially although an omega-3 fish oil supplement might be better. Omega-6 and omega-9 are much easier to get inside the body for most people, therefore an omega-3 supplement might be more important to consume if not coming from your daily diet of two portions of oily fish per week.
Science suggests that they can provide some nutritional benefit to the body when taken safely and correctly as part of a balanced diet. However, they are not always considered the most effective or deemed completely necessary in most cases. This is likely due to omega-3 being the most important to focus on supplementing into the body (via your diet or fish oil capsules) and omega-6 & omega-9 are both common to preexist in your diet. So to clarify, a triple omega capsule is believed to be a good supplement to take for a combined amount of omega, although it might not be completely necessary for the above reasons. However, omega-3 supplements are very important if you are finding that your diet lacks omega-3 from natural food sources like oily fish or various nuts and seeds.
The specific ingredients and oils that you find in a combination or triple omega supplement may vary slightly depending on the manufacturer as they might opt for different ingredients to make up the omega-369 combination. A triple omega supplement will likely include a combination of the following ingredients and oils to ensure that they are still packed with a generous amount of essential fatty acids. You can expect to see the following inside a triple omega supplement:
Fish oil for omega-3 and various vegetable, nut or seed oils to provide a suitable source of omega-6 and omega-9! The exact vegetable, nut or seed oils might differ but a triple omega supplement is likely to always include fish oil; unless the supplement is made to be vegan or vegetarian-friendly.
Yes, you can! Here at Wellgard, we have formulated our very own Vegan Omega-369 Capsules that are 100% natural plant derived; to help support the normal function of the brain, heart and eyes. We have substituted the fish oil with a plant-derived alternative that is believed to be a suitable supplement for supporting brain and heart health; made from cold-pressed flaxseed and is rich in Vitamin E! So, if you do follow a diet that resits you from fish (traditional omega-3) than a high-quality Vegan blend might be a great addition to your daily diet. The body still needs all of those essential fatty acids after all!
Many types of readily available triple omega capsules are likely to be safe for daily consumption and might even require you to take more than one capsule per day to ensure that you are getting the right amount of omega into your daily diet.
Again, there is not much debate on whether or not you need to take a triple omega supplement at night or first thing in the morning; it's based on preference for many individuals. Some people like to take it earlier in the day so they do not forget to take it during the day, whereas others prefer to take their daily vitamins at night after eating the final meal for the day. Although, it is preferred that you take any capsules, of this nature or similar, with a meal. Therefore later in the day with your lunch or dinner might be better for digestion and encourage the capsule to work ‘quicker’.
We hope you have found all of our omega-3,6 and 9 content helpful. Should you need further assistance you can check out our Health Insider Blog where we have covered the subject in great depth. Alternatively, you can also send us a DM on Instagram and we will help with any questions you may need further clarity on. ]]>There are no official guidelines or rules regarding how often you should take omega-3 supplements or fish oil, as it is generally advised to focus on how much you consume; to ensure you are taking enough and not too much. For instance, it does depend on your supplier of omega-3 capsules but generally speaking, one capsule is usually made of enough omega-3 fish oil for one daily serving. In some cases, you may be recommended to take two omega-3 capsules per day if they are smaller in size. However, it does come down ore to daily dosage and the number of supplements you take per day will reflect how much in milligrams is needed. It’s typically believed that 250 - 500 milligrams of omega-3 fish oil per day is plenty and ensures a healthy balance of EPA and DHA fatty acids. To clarify, one to two capsules per day (that equates to the recommended serving suggestion based on your age and needs) will be all you need per day. Therefore one to two capsules a day is how often you may need to take omega-3 capsules.
A healthy and balanced diet is believed to require you to consume one to two portions of oily fish per week; this could be a portion of salmon, herring or mackerel. One portion of oily fish per week is believed to be a great source of omega-3 fatty acids that are responsible for helping to keep our hearts healthy and functioning healthy (amongst other health benefits). Now, some people believe that eating one or two portions of oily fish per week is giving them enough omega-3 but that might not always be the case; some individuals require more therefore they also supplement additional omega-3 into their daily diet with omega-3 capsules. If you think your diet is lacking in omega-3 from just two weekly portions of oily fish, then additional supplements might be necessary. Although, getting some advice from your doctor is advised to ensure more omega-3 is needed and help you to keep the balance safe.
Even though omega-6 is considered an essential nutrient to add to our diet (due to the body not being able to naturally produce it) that does not mean you need to necessarily take omega-6 supplements! Believe it or not, if you follow a balanced and healthy diet, you are likely to already be consuming several omega-6-rich foods. Otherwise, one supplement a day might be enough to restore the body's balance of omega-6 fatty acids.
You can get omega-6 fatty acids from various vegetable oils, seeds, meats, and poultry. Omega-6 is much ‘easier’ to consume as part of a healthy diet therefore omega-6 supplements might be unnecessary; if you are already consing a balanced amount of these omega-6 foods. You could still benefit from supplementing additional omega-6 if you don’t think your diet consists of enough natural omega-6; the body still needs the fatty acids from omega-6 therefore consuming them safely is still advised. Omega-3 is much harder to consume, for some as it's mainly from oily fish, therefore the most popular omega supplement for daily consumption is typically omega-3 for that reason. Omega-6 supplements are still widely available for those who do not already consume enough naturally from their diet.
Again, omega-9 is not an essential supplement, but unlike omega-3 and 6 it’s because it's only considered to be particular fatty acids. What's more, unlike omega-3 and 6, it can be made by the body. Therefore consuming omega-9 supplements every day might be unnecessary.
You can get omega-9 from various vegetable oils, nuts and nut bases oil (similar to omega-6) therefore chances are you are likely to already be consuming an appropriate amount of omega-9 just from your daily diet. You can take additional omega-9 supplements if you have been advised to by your doctor, but chances are the main omega you would likely be advised to supplement (if necessary) is either a combined omega-369 supplement or just an omega-3 supplement.
If you need more information on omega-3,6 or 9, be sure to check out our Health Insider Blog where we have covered the subject in great depth; everything from benefits, doses recommendation and even how they work to improve our overall health. If you need further assistance with a personal query, you can send us a DM on Instagram and we will help with any questions you may have. ]]>Whilst there are a few similarities between omega-3,6 and 9 (they can all be beneficial for our health being one of them), they are quite different. Everything from their necessity, fatty acids and even specific health benefits can all vary between them. So, let's now look into four of the most notable differences between omega-3, 6 and 9…
There are many differences between omega-3,6 and 9; the most notable difference being necessity! It’s believed that only omega-3 and omega-6 are considered essential for the body as the fatty acids from omega-3 and omega-6 cannot be made by the body on their own. In contrast, omega-9 can be produced using nutrients already being consumed and present inside the body. Therefore, only omega-3 and omega-6 are considered essential whereas omega-9 - is not.
Each type of omega can be extracted from a different source; although there is some overlap as some vegetable oils (safflower oil and sunflower oil) can be a source of both omega-6 and omega-9. Although, for the best source of omega-3 it’s advised to consume cold-water fish for high levels of essential EPA and DHA fatty acids. Fish such as salmon, mackerel and even herring are all great sources of high levels of omega-3. Cod liver oil is another popular source of omega-3 fish oil; all of these sources of omega can help improve heart health and support cognitive function.
Omega-3, omega-6 and omega-9 all have fatty acids that differ significantly from one other. For instance, omega-3 can be high in EPA, DHA and ALA fatty acids; all serving their function for the body as well as coming from different food sources! Whereas, omega-6 is a type of polyunsaturated fatty acid (PUFA) that is responsible for hair growth, skin repair, bone strength and even regulating metabolism. Omega-9 is considered to have a monounsaturated fatty acid (MUFA) that can be synthesized endogenously inside the body; therefore only considered a particle fatty acid and not essential!
Perhaps one of the more significant differences between omega-3,6 and 9 are their believed health benefits as each omega is ‘responsible’ for different functions and regulations inside the body. Omega-3 is known as the ‘best’ for supporting a healthy heart. Omega-6 is believed to be responsible for ensuring that our skin, hair, bones and even immunity are all healthy and supported. Whereas, omega-9 has been linked to reducing ‘bad’ cholesterol as well as increasing ‘good’ cholesterol. If you want to learn more about the different health benefits of omega-3,6 and 9 be sure to check out the Health Insider Blog! You can find several posts exploring their many benefits.
We have previously discussed how only omega-3 and omega-6 are sourced of essential fatty acids that the body cannot produce on its own; therefore only omega-3 and 6 (oils) are considered essential! Although, you can still consume omega-9-rich foods or supplements if you need to; just make sure all the omega oils are balanced and taken as part of a healthy diet.
So, to clarify what we just mentioned, omega-9 is not strictly considered essential as it's only considered a source of a partial fatty acid that can be made via other nutrients inside the body; therefore deemed non-essential. Whereas omega-3 and omega-6 can only be consumed into the body and not naturally produced on their own; therefore essential!
Combination omega supplements are very popular for individuals who want to ensure that their intake of omega (via supplements) is balanced and convenient. Whilst you can take a combination of omega-3,6 and 9 they are known to, generally, not provide any additional benefit over taking just an omega-3 supplement on its own! An omega-3 (fish oil) supplement is the most essential omega supplement to take if you are not getting enough omega-3 from your diet! Omega-6 can also be considered an unnecessary supplement as it’s present in many foods therefore adding additional omega-6 supplements on top could mean you are over-consuming omega-6! To clarify, an omega-3 supplement is the most important (if not eating omega-3-rich foods), as omega-6 can be found in most foods and omega-9 is not deemed essential.
Necessity, fatty acids and omega sources are all a part of what makes omega-3,6 & 9 so different!
For additional information on omega oils and fatty acids; be sure to check out the Health Insider Blog; filled with helpful posts that explore not just the benefits of omega-3,6 & 9 but also what makes them different. Including which types of omega fatty acids are essential for your health! If you still require additional support, you can send us DM on Instagram and we will try to help answer any questions you may still have. ]]>The omega oil that is believed to be the (best) natural anti-inflammatory is omega-3! More specifically, the two types of omega-3 fatty acids that are found in fish oil, are said to be the best natural anti-inflammatory. The two fatty acids responsible for reducing inflammation (which we have mentioned several times in previous blog posts) are eicosapentaenoic acid and docosahexaenoic acid. Now, if those fatty acids look unfamiliar to you at first, you may have seen these fatty acids abbreviated to EPA and DHA. They are the short names of the same two essential fatty acids that make omega-3 fish oil a natural anti-inflammatory! EPA and DHA fatty acids are known to reduce inflammation (that could be the cause of pain or swelling) and can also be useful in managing autoimmune diseases.
Any signs of internal inflammation inside the body should be taken seriously, and not left untreated! Inflammation of any kind can develop and contribute to further health complications if left unchecked and untreated. Untreated inflammation, over time, can contribute to several serious health conditions and diseases including the following:
If the body is left overpopulated with inflammation, then the immune system is going to be put under large amounts of pressure that again can be a catalyst to several health conditions. Immune system cells responsible for causing inflammation can contribute to unhealthy fatty deposits in the lining of the heart’s arteries; therefore, inflammation can quite literally affect the heart! Not only can untreated inflammation affect the function of our organs (like our heart and brain) it can also affect our mood as well as cause a significant amount of pain. The pain and health conditions that untreated inflammation can be responsible for can be debilitating enough, not to add the adverse effects it can have on our mental health! The entire body is put under a significantly large amount of pressure when inflammation is not treated or managed! Managing your inflammation could be as simple as ensuring you have a stable and balanced amount of omega-3 fatty acids as part of your daily diet; via high-quality omega-3 supplements or from foods.
If you are now wondering how long, exactly, it takes for the fatty acids in omega-3 fish oil to reduce inflammation then this is what we shall be exploring now…
High, (but still safe) levels of omega-3 can build up quickly inside the body once you take supplements especially! After consumption, the body can also begin processing and absorbing the fatty acids from fish oil in foods or supplements. Omega-3 can begin working to support cognitive function, improve memory and improve heart health quite quickly, although long-term benefits might take longer to develop. This can be the same rule for inflammation (on a sizeable scale) as it can take anywhere from 6 weeks to 6 months to notice a significant change in your mood or pain symptoms associated with inflammation! However, that does not mean that it’ll take six months, in most instances, for your inflammation to reduce significantly. The time the fatty acids (EPA and DHA) in fish oil take depends heavily on the level of omega-3 you are consuming as well as the quality of the source; whether that be from foods or supplements.
Now, believe it or not, omega-3 fish oil is not the only omega oil source that can be a natural anti-inflammatory for the body! It is believed that omega-6 has high levels of PUFA, particularly arachidonic acid. High omega-6 PUFA can be associated with inflammation as ARA (arachidonic acid) is the chemical compound responsible for prompting the ‘resolution’ of inflammation in the body! Therefore omega-6, in itself, has an essential fatty acid ARA that can help prompt the body to improve inflammation; in other words, omega-6 can help the body reduce inflammation. To clarify, whilst both omega-3 and 6 can have anti-inflammatory properties; both omegas are important for the body for many other reasons. However, if inflammation is something you are looking for support with, then omega-3 fish oil is known to have the right balance of the best anti-inflammatory fatty acids!
If you need more information on omega-3, 6 or 9 then check out our Health Insider Blog catalogue; filled with posts exploring the three types of omega in-depth, everything from their benefits to their uncommon side effects. We have also dedicated a lot of attention to foods you can add to your diet that are also rich in omega-3,6 and 9; just in case you are interested in finding out how much natural omega you may already be consuming as part of your daily diet. You can also send our team a DM on Instagram if you require additional support with a personal query.
]]>For any of those who are unfamiliar with what exactly MCT oil is, no worries at all; this is what we will be exploring right now. MCT oil is the name given to a supplement made from a particular type of concentrated fat, commonly referred to as medium-chain triglycerides. These can also be referred to as forms of caprylic acid. Essentially, MCT molecules are smaller than those in the majority of the fats you consume therefore they can help improve the digestion of those longer-chain triglycerides.
The body can easily absorb MCT into the bloodstream, therefore supporting the digestion and breakdown of longer-chain triglycerides (from fats you consume in your diet). The quicker and essentially easier the body finds it to absorb longer-chain triglycerides by supplementing MCT oil, the better the body can turn it into energy. To clarify, MCT oil can help ensure that your body can absorb and break down fats from foods easier; to then convert into energy. It’s believed, the higher the purity, the better the MCT oil can perform to convert fat into energy. So, that's MCT oil in a nutshell but what exactly is C8 MCT oil…
Fundamentally, the C8 in MCT oil refers to a type of MCT that has more benefits (relating to purity); which is the most essential aspect of MCT oil. The higher the purity, the better! Here at Wellgard, we are happy to report that our very own: Pure C8 MCT Oil is completely coconut derived and boasts a very modest 99.8 % purity rating. That’s 99.8% purity for every single batch of our MCT oil! This makes our very own Wellgard C8 MCT one of the purest and therefore most concentrated forms of caprylic acid on the market. Plus, we are always conscious of how we source naturally derived ingredients, therefore you can be sure that our MCT oil formulation is completely free from palm oil! Here at Wellgard, we pride ourselves on our transparency, which is why you will also see no rapeseed oil or any other hidden ingredients listed in the ingredients. Our MCT is coconut derived only! Now, you know what C8 MCT oil is (including what it’s made from and how it can improve the conversion of fat into energy), now it’s time to take a deeper look into the benefits of C8 MCT oil to help you decide whether or not this supplement could work well for you and your needs!
We previously mentioned that supplementing C8 MCT oil into your daily routine can be beneficial in the way of improving the body's natural process of converting fats (from food) into energy. That is how C8 MCT oil can work to help improve energy levels, but what else can it do? Out of the four types of MCT, it’s widely believed that C8 provide the most benefits to our health when supplemented safely.
Supplementing high-quality, pure coconut C8 MCT oil is believed to:
The above list of benefits associated with C8 MCT oil has all been researched and found to be highly reliable and accurate. One of the most important aspects of MCT oil to remember is that purity and chain length are important factors to consider. A high purity that is also 100% from a naturally derived source will ensure ‘better’ results. Whereas the shorter the chain (C8 - 8 carbons) the less work it’ll take the body to process ad convert into energy. Therefore C8 MCT oil will have a quicker processing speed and can quickly be transmitted and ready to use by the body; once it’s consumed, the body can begin to feel its effects rather quickly. So, make sure that you are ready for the C8 MCT oil to ‘kick in’ once you’ve consumed it; to help improve your workout performance or planned physical activity.
That is it for another Health Insider Blog post! If you find our content helpful, we recommend you bookmark this blog page to ensure that you can easily find it again when you have any questions about natural health and well-being! If you ever require additional help with your query then you can send our experts a DM on Instagram where we aim to get to you as soon as possible!]]>Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects the large intestine. The three main symptoms of IBS are:
The exact cause of IBS is not known, but it is believed to be a combination of factors such as:
There is also evidence that IBS may be linked to psychological factors such as stress, anxiety and depression. (Reference: Drossman, D.A. et al. (2002) Rome III: The Functional Gastrointestinal Disorders. 3rd edn. McLean, VA: Degnon Associates, Inc.)
IBS is typically diagnosed based on the patient's symptoms and by excluding other possible causes through a physical examination and diagnostic tests. The diagnostic criteria for IBS, as outlined by the Rome III criteria, include:
IBS is a diagnosis of exclusion, meaning that other possible causes of the symptoms must be ruled out. Additional tests, such as blood tests, stool tests, and imaging studies, may be performed to rule out other conditions. (Reference: Drossman, D.A. et al. (2002) Rome III: The Functional Gastrointestinal Disorders. 3rd edn. McLean, VA: Degnon Associates, Inc.)
Triggers of IBS symptoms can vary from person to person, but common triggers include:
Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects the large intestine, and there is no one-size-fits-all treatment for IBS, as different people may respond differently to different treatments. However, a combination of different approaches may be the most effective for managing IBS symptoms.
Dietary changes, such as avoiding trigger foods and increasing fiber intake, can be effective in managing IBS symptoms. A low FODMAP diet has been shown to be effective in reducing symptoms in many people with IBS. (Reference: Shepherd, S.J. et al. (2008) Fructose malabsorption and symptoms of irritable bowel syndrome: guidelines for effective dietary management. J Am Diet Assoc. 108(7), 1186–1196.)
Medications, such as fiber supplements, antispasmodics, and antidepressants, can be effective in managing IBS symptoms. Antispasmodic medications can help relieve abdominal pain and discomfort, while antidepressants may help to reduce symptoms of anxiety and depression. (Reference: Drossman, D.A. et al. (2002) Rome III: The Functional Gastrointestinal Disorders. 3rd edn. McLean, VA: Degnon Associates, Inc.)
Stress management techniques, such as relaxation techniques and cognitive-behavioral therapy, can be effective in managing IBS symptoms. Stress and anxiety can aggravate IBS symptoms, and managing stress can help to reduce symptoms. (Reference: Lackner, J.M. et al. (2014) Psychological and neuropsychological factors in irritable bowel syndrome: a review. Curr Gastroenterol Rep. 16(1), 380.)
It's important to note that the treatment plan should be tailored to the individual and may require a team approach including a specialist such as a gastroenterologist, dietitian and a psychologist.
Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects the large intestine. The symptoms of IBS can vary widely from person to person, and can include abdominal pain and discomfort, bloating, gas, diarrhea, and constipation. If you are experiencing any of these symptoms, it is important to speak with your healthcare provider to determine if you may have IBS.
To diagnose IBS, your healthcare provider will typically take a detailed medical history, including a review of your symptoms and any other relevant information. They may also perform a physical examination and may order laboratory tests, such as blood tests or stool tests, to rule out other possible causes of your symptoms.
IBS is a chronic condition that can cause significant discomfort and affect your quality of life. However, it is not a serious condition in the sense that it does not cause permanent damage to the gut or increase the risk of other more serious health problems. However, if your symptoms are severe or persistent, it is important to speak with your healthcare provider as they may be able to suggest treatment options that can help alleviate your symptoms.
The location of abdominal pain and discomfort can vary depending on the individual. In some people, the pain may be felt in the lower abdomen, while in others, it may be felt in the upper abdomen. The pain may also be felt in the back, or may be described as a cramping sensation. The pain may be relieved after a bowel movement, and may be worse at certain times of the day or after eating certain foods.
There is no single test for IBS, and the diagnosis is typically made based on a combination of factors, including your symptoms, medical history, and a physical examination. Your healthcare provider may also order laboratory tests, such as blood tests or stool tests, to rule out other possible causes of your symptoms.
The Rome III Criteria is commonly used by healthcare professionals to diagnose IBS. It includes criteria such as recurrent abdominal pain and discomfort for at least 3 days in a month in the last 3 months, associated with two or more of the following: improvement with defecation, onset associated with a change in frequency of stool, and onset associated with a change in form (appearance) of stool.
In some cases, your healthcare provider may refer you to a specialist, such as a gastroenterologist, for further evaluation and treatment.
IBS, or Irritable Bowel Syndrome, is a chronic condition, meaning it can last for an extended period of time. The duration of IBS can vary from person to person and can also fluctuate over time. According to the NHS, some people may experience symptoms for just a few months, while others may have symptoms for several years. It's important to note that IBS is a relapsing and remitting condition, meaning that symptoms may come and go.
The duration of symptom relief can also vary from person to person. Some individuals may experience relief for weeks or months at a time, while others may have brief periods of relief interspersed with symptoms. It's also worth noting that while symptoms may subside, the underlying condition of IBS does not go away.
IBS is a chronic condition and cannot be cured. However, some people may find that their symptoms improve or even disappear completely over time. This can occur naturally without any specific treatment. However, it's important to note that even if symptoms improve or disappear, the underlying condition of IBS still exists, and symptoms may return at a later time.
Certain foods can trigger symptoms in individuals with IBS. These triggers can vary from person to person, but some common ones include: - High-fat foods - Fried and greasy foods - Dairy products - Beans and lentils - Certain fruits and vegetables - Gas-producing foods such as broccoli, cauliflower, and onions - Carbonated drinks - Artificial sweeteners - Alcohol and caffeine It's important to note that not all individuals with IBS will be affected by the same foods and it's suggested to keep a food diary to keep track of what food triggers IBS.
The types of foods that can help reduce symptoms of IBS can vary from person to person. However, some general guidelines include: - Eating a diet high in fiber - Eating smaller, more frequent meals - Drinking enough water - Avoiding foods that trigger symptoms - Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins. - Some studies have also shown that probiotics may help reduce symptoms of IBS. It's important to consult a dietitian or GP to know more about your specific dietary needs.
No, IBS is not only caused by stress. While stress and anxiety can certainly exacerbate symptoms of IBS, research suggests that there are a number of other factors that may contribute to the development of the condition. These include: changes in gut bacteria, problems with the muscles in the gut, a sensitivity to certain foods, and hormonal changes. According to the NHS, it is not entirely clear what causes IBS, but it is likely to be a combination of factors.
IBS can be caused by a combination of things, including stress, food and gut health. According to the National Institute of Diabetes and Digestive and Kidney Diseases, certain foods and drinks may trigger IBS symptoms in some people. These can include:
There are a number of things you can do to help manage your IBS symptoms, including:
It's also important to speak with a GP or gastroenterologist if your symptoms are severe or if you're experiencing significant changes in your bowel habits, weight loss, rectal bleeding or anemia.
References:
Vitamin B1, also known as thiamine, is an essential nutrient that helps the body convert food into energy. It plays a crucial role in the proper functioning of the nervous system and is necessary for the proper development and function of the brain and heart. Additionally, vitamin B1 helps to maintain the health of the skin, hair, and eyes.
There are many foods that are rich in vitamin B1, including:
There is no scientific evidence to suggest that vitamin B1 can directly promote hair growth. However, since vitamin B1 helps to support the health of the skin and hair, getting enough of it in your diet may help to maintain the overall health of your hair.
There is some evidence that vitamin B1 may help to improve sleep quality. One study found that people who took a vitamin B1 supplement reported feeling less fatigued and having better sleep quality. However, more research is needed to confirm these findings.
Vitamin B1 is essential for the proper functioning of the skin, and getting enough of it in your diet may help to maintain the overall health of your skin. However, more research is needed to confirm the benefits of vitamin B1 for skin specifically.
A deficiency in vitamin B1 can lead to a condition called beriberi, which affects the nervous system and can cause symptoms such as muscle weakness, pain, and tingling in the arms and legs. In severe cases, it can also lead to heart failure.
Certain groups of people may be more at risk for vitamin B1 deficiency, including:
The best sources of vitamin B1 are whole foods that contain the nutrient naturally. Whole grains, legumes, nuts and seeds, meat, fish and eggs are some of the best sources of vitamin B1.
Vitamin B1 deficiency can be caused by a number of factors, including:
Yes, it is safe to take vitamin B1 supplements daily as long as you do not exceed the recommended daily amount. However, it's always best to get nutrients from whole food sources whenever possible. If you're concerned about getting enough vitamin B1, it's best to speak with a healthcare professional for personalised advice.
The amount of vitamin B1 in an egg can vary depending on the size and type of egg, but on average, a large egg contains about 0.02 mg of vitamin B1. This may not seem like a significant amount, but when combined with other sources of B vitamins such as leafy greens, nuts, and whole grains, it can help contribute to the recommended daily intake of 1.1-1.2 mg for adult women and 1.2-1.5 mg for adult men. It's important to note that the vitamin B1 content in eggs can also be affected by the diet of the chicken, with eggs from hens that are fed a diet high in vitamins and minerals containing more vitamin B1 compared to those from hens that are not. Eggs are also a good source of other B vitamins such as B2, B6, and B12, as well as other essential nutrients like protein, healthy fats, and choline. So, adding eggs to your diet can be a great way to boost your intake of vitamin B1 and other essential nutrients.
Symptoms of vitamin B1 deficiency can include:
While a deficiency in vitamin B1 may cause hair loss, it is not a common symptom. It is more likely that a deficiency in other vitamins, such as iron, can lead to hair loss. If you're experiencing hair loss and suspect a deficiency in vitamin B1, it's important to speak with a healthcare professional for a proper diagnosis and treatment.
Vitamin B1 supplements may be recommended for people who are at risk of deficiency, including:
It is always best to speak with a healthcare professional before starting any new supplement regimen.
The best time to take vitamin B1 supplements will vary depending on the individual. Some people may find that taking vitamin B1 supplements with a meal helps to reduce any stomach upset, while others may prefer to take them at bedtime. It's best to speak with a healthcare professional for personalised advice on when to take vitamin B1 supplements.
Vitamin B1 is considered safe when taken in recommended doses. However, high doses of vitamin B1 supplements can cause:
Vitamin B1, also known as thiamine, is essential for the proper function of the brain and nervous system. It plays a role in the production of neurotransmitters, chemicals that transmit signals in the brain. Studies have shown that vitamin B1 deficiency can lead to memory problems, confusion, and irritability. However, it is important to note that further research is needed to fully understand the relationship between vitamin B1 and brain function.
Vitamin B1, or thiamine, is used by the body to convert food into energy and is important for the proper function of the brain and nervous system. It also helps the body produce certain neurotransmitters, which are chemicals that transmit signals in the brain. Additionally, vitamin B1 is used to treat and prevent a deficiency of thiamine, which can lead to a condition called beriberi. Beriberi can cause symptoms such as fatigue, loss of appetite, and weight loss.
Vitamin B1, or thiamine, plays a key role in maintaining the health of the liver, as it helps in the metabolism of carbohydrates and amino acids. Studies have shown that thiamine deficiency can lead to liver damage, and that supplementing with thiamine can help improve liver function in people with liver disease. However, it is important to note that further research is needed to fully understand the relationship between thiamine and liver health.
Vitamin B1, also known as thiamine, is essential for the proper function of the brain and nervous system. It plays a role in the production of neurotransmitters, chemicals that transmit signals in the brain. Studies have shown that vitamin B1 deficiency can lead to memory problems, confusion, and irritability. However, it is important to note that further research is needed to fully understand the relationship between vitamin B1 and brain function.
Vitamin B1, also known as thiamine, can be found in a variety of foods. Some good dietary sources of thiamine include:
There is no scientific evidence to suggest that vitamin B1, also known as thiamine, raises blood pressure. In fact, some studies suggest that vitamin B1 may help lower blood pressure. However, it is important to note that more research is needed to fully understand the relationship between vitamin B1 and blood pressure.
Thiamine deficiency can be caused by a variety of factors, including:
Vitamin B1, also known as thiamine, is essential for the proper function of the brain and nervous system. It plays a role in the production of neurotransmitters, chemicals that transmit signals in the brain. A deficiency of vitamin B1 can cause a condition called beriberi. Beriberi can cause symptoms such as fatigue, loss of appetite, and weight loss.
The best form of vitamin B1 supplement is the form that is most easily absorbed and utilised by the body. The most commonly used form of vitamin B1 supplement is thiamine hydrochloride, but thiamine mononitrate and thiamine pyrophosphate (TPP) are also available.
Low thiamine, or vitamin B1 deficiency, can cause a variety of symptoms. These include fatigue, weight loss, muscle weakness, heart problems, and difficulty in walking. Other symptoms include numbness and tingling in the hands and feet, memory loss, confusion, irritability, and depression. In severe cases, thiamine deficiency can cause a condition called Wernicke-Korsakoff syndrome, which can lead to permanent brain damage.
There are many foods that are rich in thiamine. Some of the best sources include:
Thiamine supplements are generally considered safe for most people. However, certain people may be at risk for side effects or allergic reactions. These include people who are allergic to thiamine or any of its components, people who have certain medical conditions such as liver disease, and pregnant or breastfeeding women. It is always best to consult with a healthcare professional before taking any supplement.
There are several groups of people who are more at risk for thiamine deficiency. These include:
Thiamine deficiency can cause a variety of health problems, including Wernicke-Korsakoff syndrome, which is a type of brain damage. Other conditions associated with thiamine deficiency include Beriberi, which is a disease that affects the heart, nervous system, and muscles, and Korsakoff's psychosis, which is a type of memory disorder.
References: