Understanding Antioxidants: Protecting Your Body from Oxidative Stress NL-088

Antioxidants are compounds that protect cells and tissues from the damage caused by free radicals. At high concentrations, free radicals cause oxidative damage and inflammation, leading to many chronic health conditions such as heart disease, cognitive decline, obesity, diabetes, vision loss, arthritis and even cancer. Let’s understand how antioxidants work to keep free radicals in check and combat oxidative stress. 

Free radicals, oxidative stress and inflammation 

Free radicals are molecules that are naturally generated as by-products during metabolic reactions. At low concentrations, these molecules are necessary. For example, your immune cells release powerful free radicals to destroy pathogens. Free radicals are also involved in cellular signaling. However, certain factors such as smoking, UV exposure, unhealthy diet, chronic stress, and everyday exposure to chemicals in the form of pesticides, artificial food colouring and air pollution result in the excessive production of free radicals. Unrestricted formation of free radicals creates oxidative stress in the body. 

Our body is well-equipped to manage and repair oxidative damage by several natural defense mechanisms. For example, it naturally produces antioxidant compounds and enzymes that work as the first line of defense against oxidative damage. Your cells make super-powerful antioxidants such as glutathione and superoxide dismutase (SOD), which play a critical role in defusing free radicals as well as regenerating other antioxidants, like vitamin C and E for an added antioxidant boost. 

You also get antioxidants when you consume a well-balanced diet, comprising of fresh vegetables, fruits, herbs and nuts. Vitamins, minerals, and polyphenols found in whole foods work as potent antioxidants, however, excessive generation of free radicals overwhelms the natural mechanisms through which your body scavenges, neutralizes and removes free radicals, thus creating oxidative stress. 

Unchecked production and accumulation of free radicals causes oxidative damage to cells and their fragile structures. Free radicals contain unpaired electrons, which makes them hunt for extra electrons in order to stabilize. That is why free radicals attack nearby healthy cells and cellular structures (proteins, lipids and DNA) to steal their electrons. This disrupts the normal structure and functions of cells and their components – causing inflammation and ageing. We know how oxidative stress and inflammation can initiate the progression of many chronic health ailments such as heart disease, arthritis, type 2 diabetes, depression, cancer, Alzheimer’s and Parkinson’s. 

How do antioxidants work?

Antioxidants neutralize free radicals through a number of mechanisms. For example, antioxidants such as vitamin C and vitamin E donate their extra electrons to the free radicals, effectively neutralizing these volatile molecules. Antioxidants also scavenge free radicals, bind to metals and prevent them from reacting with biological molecules, and even activate pathways that enhances the body’s natural production of antioxidant substances such as glutathione.   

It is true that a well-balanced diet is an excellent source of all kinds of antioxidants that you need to fight and neutralize free radicals, thus restricting oxidative damage and reducing the risk of many chronic health conditions. However, you should consider taking antioxidant supplements that will further reinforce your body’s inherent capacity to fight free radicals and offset oxidative damage. High-quality supplements help boost your immunity, reduce inflammation and reverse nutritional deficiencies.  

Health benefits of antioxidants

1. Reduces inflammation
2. Slows down premature ageing 
3. Supports cardiovascular health
4. Supports brain health 
5. Reduces risk of chronic ailments
6. Helps in weight management 
7. Helps manage depression and anxiety  

References:

1. Rad et al. Lifestyle, Oxidative Stress, and Antioxidants: Back and Forth in the Pathophysiology of Chronic Diseases. Front. Physiol. 2020
2. Juszczyk et al. Chronic Stress and Oxidative Stress as Common Factors of the Pathogenesis of Depression and Alzheimer’s Disease: The Role of Antioxidants in Prevention and Treatment. Antioxidants 2021

The Benefits of Probiotics: Why Gut Health Matters NL-087

Have you ever noticed how poor gut health impacts your mood or worsens your stress? Does it also make you feel more tired and sluggish than usual? Do you experience joint pain and headaches when your gut health is out of balance? An unhealthy gut not only causes digestive issues such as constipation, heartburn or bloating, it may also manifest as other symptoms such as inability to sleep well, fatigue, lethargy, joint pain, skin rashes and allergies, mood changes, sugar cravings and autoimmune conditions. 

A healthy gut plays a critical role in maintaining your overall well-being. Our gastrointestinal system not only controls digestion and helps absorbs nutrients, it also plays a role in immune defense and is directly related to your brain health and influences mood and behaviour. In fact, the gut has its own nervous system, called the enteric nervous system (ENS).  Comprising of more than 100 million nerve cells that line the gastrointestinal tract, the ENS regulates the gut and is also known as our “second brain”. 

Our gut is home to trillions of bacteria and other microorganisms, collectively known as the gut microbiome. This intricate network of microorganisms residing in our gut actively communicates with other body systems and performs many important functions. For example, it helps in the production of essential vitamins, helps process and absorb the nutrients, produces short-chain fatty acids that protect the gut and maintains the integrity of the gut barrier, regulates immune function and helps produce neurotransmitters that regulate mood, appetite, behavior and cognition.  

Probiotics and gut health 

This enormous community of microbes in the gut – a combination of good, bad and opportunistic bacteria – determines how healthy you are. Any imbalance within this community, also known as gut dysbiosis, can give rise to body-wide inflammation and various health conditions such as thyroid issues, rheumatoid arthritis, diabetes, obesity, inflammatory bowel disease, heart disease, dental cavities and more. 

How can you achieve a well-balanced and a diverse gut microbiome that has different species of micro-organisms? Drinking plenty of water, eating healthy with a focus on fresh foods, restricting processed and sugary foods, sleeping well and including fibre-rich foods can positively affect your gut health. You can also significantly improve digestion and gut health by managing your stress levels.  

Adding probiotics in your diet is another effective strategy to maintain your gut health. Probiotics are live, friendly microorganisms that help restore the balance of healthy bacteria and strengthen the microbial community in your gut. Fermented foods such as yogurt, kefir, sauerkraut, buttermilk, miso, natto, kimchi, kombucha and kvass naturally contain probiotics. You can also take high-quality probiotic supplements to maintain your gut health, boost immunity and reduce inflammation.  

Overall Health Benefits of Probiotics

1. Supports healthy immune system
2. Improves digestion and nutrient absorption
3. Reduces inflammation
4. Improves skin health
5. Prevents urinary tract infections
6. Reduces symptoms of Irritable Bowel Syndrome
7. Reduces symptoms of stress, anxiety and depression
8. May help in weight loss
9. May help reduce cholesterol levels
10. Improves skin health
11. Reduces joint pain and inflammation
12. Helps in diarrhoea and constipation 
13. Improves oral heath, reduces bad breath 
14. Improves energy levels  

References:

1. Amrita Vijay and Ana M. Valdes. Role of the gut microbiome in chronic diseases: a narrative review. European Journal of Clinical Nutrition. 2022
2. QX Ng et al. Effect of Probiotic Supplementation on Gut Microbiota in Patients with Major Depressive Disorders: A Systematic Review. Nutrients. 
3. Yadong Zheng. Probiotics Supplementation Attenuates Inflammation and Oxidative Stress Induced by Chronic Sleep Restriction. Nutrients. 2023. 

Top 6 Essential Supplements for Boosting Immune Health NL-086

You need a strong, well-functioning immune system to fight against infections, heal the damage caused by pathogens and recover quickly from an infection, injury or disease. A wholesome, healthy diet of fresh fruits, vegetables, seeds, nuts, herbs and spices contain all the vitamins, minerals and bio-active compounds that keep your immunity in top order. Proper sleep, exercise and healthy stress management also boost immunity. 

Unfortunately, many people struggle to get all the essential vitamins and minerals from their diet. High quality supplements can help fill these nutritional gaps, as well as provide additional support to immune health when you need it. For example, stress, anxiety, age, smoking and lack of sleep make your immune system weak and less effective in handling disease-causing microorganisms. In addition, seasonal changes also challenge the functioning of our immune system, where supplements such as vitamin D and vitamin C can work wonders. Let's look at top 6 essential supplements that will help strengthen and rejuvenate a worn-out immune system.

1. Vitamin C: Vitamin C can affect how your immune system responds at a cellular level. With its ability to support the cellular functions of both the innate and adaptive immune system (for example, it increases the production and functions of various immune cells and antibodies), Vitamin C is easily one of the top vitamins to keep you immune system healthy and active. It can help reduce the severity of a cold and reduce the risk of many infections. In addition, vitamin C is a powerful anti-oxidant that creates a protective skin barrier against external threats (such as pathogens). 

2. Vitamin D: Vitamin D3 is an excellent supplement for your bones and heart health, but it also shines in various other areas, especially in boosting immune health.  Vitamin D keeps your immune system well-balanced as it boosts natural immunity and helps fight respiratory infections, and also regulates adaptive immunity and keeps your immune system from going into an over-reactive mode that can trigger allergies and auto-immune conditions.

3. Reishi mushroom: Reishi mushroom, also known as Ling Zhi is one of the best adaptogens for your immune and heart health. It is loaded with hundreds of bioactive compounds (such as Beta-glucans and ganoderic acids) that work in many ways to boost as well as regulate your immune system. Beta glucans in reishi help fight microbial infections, whereas ganoderic acids help in seasonal allergies, asthma and respiratory disorders.  Reishi is also a good source of immune-boosting minerals such as magnesium, zinc and selenium. As an adaptogen, it helps you manage stress that leads to inflammation and weakens immunity.

4. Magnesium: Magnesium is an amazing mineral that supports many life-sustaining functions. No wonder that it also plays a very important role in keeping your immune system healthy. It reduces inflammation, helps manage stress and improves sleep. All of these factors, if not managed well, can suppress your immunity. In addition, it helps the body to absorb vitamin D3 (which boosts immunity), affects immune responses at the cellular level, and helps in proper functioning of enzymes involved in healthy immune system functioning. 
 
5. Turmeric: Turmeric is a well-known spice with amazing anti-inflammatory and immune-boosting qualities. It contains curcumin, a bio-active compound known to strengthen immunity with its incredible ability to reduce inflammation, destroy pathogens, remove toxins from the body and improve gut health. Turmeric also supports your joint and cardiovascular health.

6. CoQ10: CoQ10 is excellent for your heart health, but its role in rejuvenating your immune system should not be under-estimated. Although CoQ10 is found in every cell, it is present in especially high concentrations in organs that have extraordinarily high energy requirements such as heart, liver, kidneys, immune system and the brain. It is also a very powerful anti-oxidant and protects immune cells from the oxidative damage. CoQ10 levels decline as we age and impact energy production that can cause low immunity, premature ageing and fatigue.

References:

1. Johnson et al. Vitamin D: immune function, inflammation, infections and auto-immunity. Paediatrics and International Child Health. 2023.
2. Sunil J. Wimalawansa. Infections and Autoimmunity—The Immune System and Vitamin D: A Systematic Review. Nutrients 2023
3. Ahmad et al. Ganoderma lucidum: A potential source to surmount viral infections through β-glucans immunomodulatory and triterpenoids antiviral properties. International Journal of Biological Macromolecules. 2021 

How to manage recurring sinus infections NL-085 

People who struggle with recurring sinus infections know how difficult it is to live with symptoms that can impact the quality of life. Symptoms such as nasal congestion, facial pressure and pain, constant cough, headache and fatigue can be disabling and make it difficult to sleep, be productive at work, eat well or interact with family and friends. 

Sinusitis is a condition where the lining of your sinuses (air-filled cavities around your nasal bones, eyes, forehead and cheeks) become inflamed. While a bacterial or viral infection is the most common trigger, a sinus infection can also be caused by exposure to environmental pollutants, fungi and allergens. One of the main functions of the sinuses is to produce mucus that keeps the inhaled air warm, moist and free of pathogens. Inflamed and swollen sinuses don't allow the mucus to drain effectively, causing mucus to build-up inside the nasal and sinus cavities. Trapped mucus creates a very conducive environment for germs to grow and thrive, and it also blocks the sinus passageways, causing facial pressure, jaw pain and heaviness in head, among other distressing symptoms. 

In most cases, a sinus infection resolves on its own in time with a good amount of rest and home remedies such as nasal irrigation and steam inhalation. But for people who experience chronic issues (when the symptoms lasts 8 weeks or longer) or recurring infections (when there are recurring episodes within a year with symptom-free intervals), it is very important to find out and address the underlying causes for prevention and effective management.

Why does your sinusitis keep coming back? There can be many reasons behind chronic or recurring sinusitis such as weak immunity, structural abnormalities in the sinuses (nasal polyps and deviated septum), previous sinus surgery, nose injury, chronic asthma and allergies. Getting an accurate diagnosis and understanding the underlying triggers are the key steps in managing your recurring sinus infections. 

There is nothing better than getting good rest as it helps the body heal and recover faster. Nasal irrigation using saline solutions help clear out excess mucus, and warm compresses using a warm washcloth or towel over the face can help relieve some of the pressure on your sinuses. Inhaling steam may also be helpful as it releases the mucus and opens the sinuses, which eases nasal irritation and congestion. If possible, use a humidifier to keep the surrounding air moist, as that can help reduce nasal irritation. If the underlying cause is an allergy, it is best to avoid exposure to indoor or outdoor allergens such as pollution, smoke, dander, mould or dust mites. Smoke is another important risk factor that makes you more likely to develop sinusitis. In fact, even secondhand smoke is detrimental to your sinus health and can exacerbate the symptoms.

Consume a healthy, well-balanced diet to improve immunity and consume anti-oxidants that help reduce inflammation. Garlic, ginger, leafy greens, tea, soups and hot broths are some of the best foods to consume if you are struggling with a sinus infection. It is best to avoid highly processed foods as they promote inflammation and worsen the symptoms. Herbs such as giloy are known to reduce symptoms of hay fever or allergic rhinitis that is caused by exposure to pollen, dust and mould. Turmeric is another anti-inflammatory herb that reduces pain and inflammation and is well-known known for its anti-viral and anti-bacterial properties.

If nothing helps and you find your symptoms getting worse, it is best to see your health care professional. Untreated sinusitis can cause the infection to spread to the surrounding areas such as the brain, eyes and even the lower respiratory tract. 

What are liposomes? And why are liposomal supplements better for you? NL-084

Taking supplements doesn't necessarily mean you are getting all the intended benefits. One of the biggest problems with ordinary or traditional oral supplements (in the form of standard powders, capsules and tablets) is that your body absorbs a very small amount of the ingested nutrients as most of it is invariably destroyed during the process of digestion, resulting in poor bio-availability and absorption. 

Traditional oral supplements also cause gastrointestinal side effects such as diarrhoea, bloating and abdominal pain, when taken in large doses. In addition, most of the traditional supplements are highly vulnerable to degradation by light and temperature, affecting their efficacy and potency. 

The optimum absorption of nutrients is also compromised by other factors such as age, poor gut health, and history of gastrointestinal surgeries and use of certain medications. In addition, there are some natural compounds such as curcumin, resveratrol and glutathione that offer incredible health benefits, but are quickly broken-down and cleared from the body, resulting in poor absorption and low bio-availability of these supplements. 

That’s why it is extremely important to take the right form of supplement that improves absorption and helps the nutrients and bioactive compounds to reach the target cells without getting damaged, destroyed or degraded in the process. That brings us to liposomal technology that uses a very unique and effective delivery system that protects the nutrients from the elements and action of the digestive tract, and ensures optimum delivery of nutrients directly into the cells and tissues. So what exactly is a liposome and how do liposomal supplements work?

Liposomes are very small, spherical structures that are made up of phospholipids, a type of fat that our cell membranes are made up of. A phospholipid molecule has a very unique structure with both fat-loving and water-loving components, which makes liposomes compatible to safely carry both fat-soluble and water-soluble nutrients. These nano-sized vesicles form a shield around the encapsulated substances (vitamins and minerals) and protect this content from the damage and decomposition that takes place during the process of digestion. There are other advantages of choosing liposomal supplements. You can take high doses without getting the gastrointestinal side effects typically associated with traditional ones and without going through the pain and discomfort associated with IV injections. 

These nano-sized bubbles work as a very efficient system to transport and deliver encapsulated vitamins, minerals, and antioxidant compounds directly to the cells, glands and tissues, ensuring high bio-availability and rapid absorption. 

By improving the bio-availability of the nutrients and antioxidant substances, and enhancing the absorption of nutrients, liposomal supplements make a huge difference and offer better health outcomes compared with other forms of supplements. 

Reference:

Ko et al. Pharmacokinetic Analyses of Liposomal and Non-Liposomal Multivitamin/Mineral Formulations. Nutrients. 2023

Amazing health benefits of resveratrol NL-083

Resveratrol has received great attention as a natural substance for preventing and managing various chronic health conditions such as cardiovascular disease, diabetes, Alzheimer’s disease, obesity and arthritis. So, what exactly is resveratrol? It is a natural compound produced by certain plants to protect them from pathogens and environmental stress. It is found in foods such as peanuts, berries, green tea, pistachios, grapes, Japanese Knotweed and cocoa. Resveratrol works as a powerful antioxidant with a long list of benefits for your heart, brain and metabolic health.

Antioxidant and anti-inflammatory properties: Resveratrol neutralises free radicals (triggered by stress, sun exposure, alcohol, smoking, drugs and toxins), that damages the fragile structure and function of your cells. This is how resveratrol supports healthy tissue function and reduces oxidative damage and inflammation in your blood vessels, heart and brain. Additionally, it also promotes the production of other powerful antioxidants within the body, namely glutathione, superoxide dismutase (SOD) and catalase. This further establishes resveratrol as a formidable antioxidant compound that defends your body from the cellular damage and destruction caused by free radicals. 

Anti-ageing properties: Oxidative damage to DNA and mitochondria is linked to premature ageing. As an antioxidant compound (that also increases the amount of other critical antioxidant enzymes in the body), resveratrol limits oxidative damage in the cells and its internal structures such as proteins, fats, DNA and mitochondria, thereby reducing the risk of premature ageing. There is another interesting mechanism through which resveratrol works as a natural anti-ageing substance. It activates sirtuins, a group of enzymes known for their role in improving your overall health and longevity. Sirtuins regulate many functions that are intricately involved in the process of ageing such as metabolism, inflammation, DNA repair and cellular response to stress. These enzymes also play a very critical role in maintaining mitochondrial health and function. 

Overall Health Benefits of Resveratrol

1. Antioxidant and anti-inflammatory 
2. Anti-ageing
3. Boosts energy levels 
4. Supports cardiovascular health
5. Improves brain function 
6. Keeps skin looking young and healthy
7. Reduces blood sugar levels 
8. Improves insulin sensitivity
9. Improves bone health, eases joint pain
10. Boosts immunity

Can you get enough resveratrol from your diet?

While it is produced naturally by some plants and is found in grapes, Japanese Knotweed, chocolate, pistachios, berries and peanuts, it is not possible to get substantial amount of resveratrol from food sources alone. Did you know red wine contains around 13 mg resveratrol per liter.  You would need to drink about 40 litres of wine daily to get 500 mg of resveratrol per day.  

In addition, its poor bio-availability remains a major challenge. It is quickly metabolised in the intestines and the liver, rapidly eliminated from the body, is poorly soluble in water and degrades easily. It is, therefore, important to choose the right formulation to translate its incredible health benefits and get the most out of resveratrol supplements. If you are looking at formulations that can overcome bioavailability concerns, liposomal resveratrol is the way to go. Liposomal technology increases its absorption, thereby making it more available to the cells.

References:

1. Zhang et al. Resveratrol (RV): A pharmacological review and call for further research. Biomedicine & Pharmacotherapy. 2021.
2. Ugoeze et al. Phytopharmaceutical Benefits of Resveratrol in the Management of Diseases and Health Maintenance: A Review. Biomedical Sciences. 2023
3. Salla et al. Enhancing the Bioavailability of Resveratrol: Combine It, Derivatize It, or Encapsulate It? Pharmaceutics. 2024

Do you want to protect against gum disease? NL-082

Many dentists recommend CoQ10 supplements to treat and reduce the severity of gum disease, also called periodontal disease. It is typically caused by poor oral hygiene that allows bacteria to form a sticky, colourless film, called plaque, on the teeth. Over a period of time, this biofilm of plaque hardens and results in the excessive build-up of tartar, which acts as a reservoir of many kinds of bacteria that infect the gum and promote inflammation in the surrounding tissues. Smoking, diabetes, family history, hormonal changes and chronic stress also increase the risk of developing gum disease. 

The initial symptoms of periodontitis include red, swollen and tender gums that may bleed easily when you brush. This stage is called gingivitis and is the mildest form of periodontitis. Over a period of time, the excessive build-up of plaque and bacteria causes severe inflammation that can do a lot of damage to the gum tissue and the surrounding bone structures, leading to bad breath, sensitive teeth, gums that begin to pull away from the teeth and tooth loss if left untreated. When not treated, persistent inflammation in the gum also increases the risk of other chronic health conditions, such as cardiovascular disease, stroke and diabetes. 

Coenzyme Q10 (CoQ10) benefits in gum disease

CoQ10 is a vitamin-like molecule produced naturally in the body. Aptly called the "spark-plug", it plays an indispensable part in the bio-chemical reactions that produce energy in the body. It also works as a powerful antioxidant that protects cells and tissues from the oxidative damage caused by free radicals. With these two overarching functions in the body, CoQ10 delivers incredible benefits for your immunity, heart and overall health. Studies show that taking CoQ10 supplements help in managing diabetes, cardiovascular disease, gum disease, migraine, infertility and fibromyalgia. 

What are the benefits of taking a high quality COQ10 supplement in gum disease?

CoQ10 is a powerful anti-oxidant that reduces inflammation in the gum and the surrounding tissues. The pathogens in the bio-film release toxic by-products that triggers the overproduction of the free radicals. This causes inflammation, swelling, pain and breakdown of collagen and tissues in the periodontal area.  These pathogens also activate the immune system to launch a response, that adds to the inflammation and gum damage. The data from clinical studies show that people suffering from gum disease have low levels of CoQ10 in their gums, and CoQ10 supplements improve the concentration of CoQ10 in the diseased gum and reduces advanced inflammation in the affected area.

CoQ10 also boosts immunity and supports your body's ability to fight and destroy harmful bacteria, and helps the gum tissue to heal and repair faster due to its crucial role in cellular energy production.  Clinical trials suggest that CoQ10 supplementation can significantly reduce many symptoms of periodontal disease such as clinical attachment loss and severity of gingival inflammation. 

References:

1. Golafrouz et al. Impact of dietary supplementation with coenzyme Q10 on periodontitis: A systematic review and meta-analysis. PharmaNutrition. 2023. 
2. Raut et al. Subgingivally delivered coenzyme Q10 in the treatment of chronic periodontitis among smokers: A randomized, controlled clinical study. J Oral Biol Craniofac Res. 2019. 

What does early Vitamin C deficiency feel like? NL-081

Mostly known for its ability to boost your immunity, vitamin C also keeps your heart and bones healthy, helps in wound healing and keeps your skin looking young and supple because of its powerful antioxidant properties and its critical role in collagen synthesis and repair. Vitamin C plays many important roles in the body, for example, in iron absorption, folic acid synthesis, amino acid synthesis, tissue repair, production of various neurotransmitters and stress regulation. 

We can't make our own vitamin C and must get it either from food or supplements. While eating a healthy and well-balanced diet with a strong emphasis on including fresh fruits and vegetables is usually the best way to get healthy amounts of vitamin C that you need, the modern trend of consuming highly processed food will put you at a high risk of developing vitamin C deficiency. In addition, age, smoking, heavy drinking, restrictive diets, food allergies, eating disorders, protein deficiency and thyroid disorders are additional risk factors. 

Recurring fevers and infections, chronic stress, inflammation, diarrhoea, surgery, and burns also increase the demand for vitamin C in the body, leading to its depletion and deficiency. Pregnant and breastfeeding women also have to be extra careful about their vitamin C intake. Certain health conditions such as Crohn's disease and ulcerative colitis also lead to a shortage in the body due to absorption issues. 

What do early signs of Vitamin C deficiency look like? In most adults, the deficiency may take weeks or months to develop, but some early symptoms may present as vague pains and aches in the muscles, general weakness, loss of appetite, joint pain and irritability. Since you need vitamin C for iron absorption, low levels can cause iron deficiency anaemia with symptoms such as shortness of breath, excessive sleepiness, headaches and fatigue. Weakened immunity and frequent infections are another signs that you need to improve your vitamin C status. 

Chronic deficiency in vitamin C can lead to scurvy, a condition where the tissues become fragile and begin to fall apart. This results in symptoms such as slow and delayed wound healing, swollen legs and ankles, rough and dry skin, easy bruising, dry and brittle hair (known as coiled or corkscrew hair), muscle pain and gums that start to look purple. Eventually, with more severe and untreated deficiency, the symptoms may easily escalate to swollen and bleeding gums, loose teeth, secondary infections (infections that usually develop after a primary infection weakens the immunity and creates disturbances in the gut microbiome    ) , nosebleeds and spontaneous bleeding. All these symptoms occur because a shortage of vitamin C interferes with the body's ability to make and repair collagen, a fibrous protein that is found in your skin, bones, ligaments, muscles and blood vessels, and provides structure and strength to these tissues. Severe deficiency also causes depression and anxiety. 

You can prevent the risk of vitamin C deficiency by consuming a nutritious diet and a taking a high quality Liposomal Vitamin C supplement. It will also help you reduce the risk of many chronic conditions that are related to vitamin C deficiency such as anemia, age-related macular degeneration (AMD), cataracts, heart disease and hyperthyroidism. Maintaining healthy levels of vitamin C also help to maintain healthy joints, keep eyes healthy, support cardiovascular health, manage stress levels and reduce the risk of diabetes. 

References:

Anitra C. Carr and  Sam Rowe. Factors Affecting Vitamin C Status and Prevalence of Deficiency: A Global Health Perspective. Nutrients 2020. 

Why you should take magnesium with Vitamin D supplements? - NL-080

Are you taking high dose vitamin D supplements to improve your bone and overall health? Vitamin D is an incredibly important nutrient that influences almost every aspect of your health whether it is bone density, immunity, thyroid function, pregnancy, heart health and mental well-being. Chronic deficiency of vitamin D may result in muscle pain, extreme fatigue, bone pain, joint stiffness and even depression.

But did you know magnesium is an indispensable part of vitamin D metabolism? Your body can’t make or process vitamin D without healthy levels of magnesium.

With their versatile functions in the body, both vitamin D and magnesium play an important role in maintaining your physical, mental and emotional well-being. But magnesium holds the key to unlocking health benefits offered by vitamin D, which is not surprising because this is how most vitamins and minerals work. Another popular example is the role of vitamin C in iron absorption.

Whether you are getting your vitamin D from sun exposure or through supplements, you need magnesium to convert this vitamin D into its active form – calcitriol – that is used and absorbed by the cells. In other words, magnesium makes vitamin D bio-available. Additionally, almost all the enzymes that are required for vitamin D metabolism in the liver and kidneys, need magnesium. Your body can't unlock the potential of vitamin D in maintaining healthy and strong bones, regulating your immunity, reducing the risk of upper respiratory infections and providing other important health benefits without magnesium. Interestingly, taking large doses of Vitamin D tends to deplete magnesium from the body. Magnesium is typically stored in your muscles and bones. And if you are taking mega doses of vitamin D as often prescribed by doctors, your body will invariably extract the magnesium stored in your bones and muscles, thereby worsening your magnesium deficiency and triggering symptoms such as muscle cramps, twitching, headaches, constipation, numbness, fast heartbeat and muscle fatigue. It can also increase symptoms of stress and anxiety. In addition, emerging research suggests that both vitamin D and magnesium together can improve insulin sensitivity and glycaemic control in patients with diabetes.

Magnesium, on its own, is a very important mineral with diverse roles and functions in the body. It facilitates hundreds of biochemical reactions that are required for survival and maintenance. It is required for energy production, regulating calcium levels, DNA and protein synthesis, healthy contraction of muscles and detoxification.

This multi-purpose mineral is also known as nature's original chill pill given its role in calming the nervous system and improving the body's stress response. In fact, people often take magnesium supplements to improve their sleep; and studies also show that magnesium supplements are very useful in managing symptoms of insomnia and depression. It also reduces pain and helps improve symptoms in migraine, pre-menstrual syndrome and chronic fatigue syndrome. In addition, magnesium is a heart-healthy mineral that works on many levels to support cardiovascular and metabolic health.

If you are struggling with chronic stress, persistent fatigue and never ending muscle and joint pains, despite taking vitamin D supplement on a regular basis, chances are that an underlying magnesium deficiency could be the root cause. In that case, adding a high quality magnesium supplement to your daily routine will be immensely helpful in correcting your deficiency and reducing the risk of symptoms and health conditions that often accompany chronic vitamin D deficiency.

1. Cheung et al. The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial. Nutrition. 2022.
2. Nik et al. Association of vitamin D and magnesium with insulin sensitivity and their influence on glycemic control. World J Diabetes. 2023.

Does vitamin D help reduce the risk of dementia? - NL-079

Severe vitamin D deficiency is associated with many chronic health conditions. Poor vitamin D levels lead to poor bone health, weakened immunity and increased risk of heart disease, respiratory problems and autoimmune disorders. Did you know vitamin D also plays a crucial role in maintaining your mental and emotional well-being? Research shows that poor vitamin D levels may increase the risk of developing mental health problems, and increase the symptoms of depression and anxiety. Can it also cause memory loss and cognitive impairment? And does taking vitamin D supplements cut down the risk of dementia?

Age, genetics, smoking, obesity, type 2 diabetes, high blood pressure and cardiovascular diseases are the main risk factors associated with dementia. In addition to these, vitamin D deficiency has also been proposed as a modifiable risk factor for dementia and Alzheimer's disease, the most common form of dementia that affects the elderly.  

While previous clinical trials have shown mixed results, emerging data suggests that vitamin D supplementation may help reduce the risk of Alzheimer's. A recent study published in The American Journal of Clinical Nutrition found that regular use of vitamin D supplements reduced the risk of Alzheimer’s disease and vascular dementia (memory loss and other cognitive losses due to reduced flow of blood to the brain).  Another study published in the Alzheimer’s & Dementia journal, found that the risk of dementia reduced by 40 percent in older people who took vitamin D supplements. In addition, there are better outcomes if one takes vitamin D supplements before the onset of cognitive decline. Another study suggested that vitamin D supplementation reduced in the risk of dementia in patients on hemodialysis.

How does vitamin D help? Vitamin D is an anti-oxidant, and it reduces inflammation. It also regulates the production of various neurotransmitters such as acetylcholine, dopamine and serotonin. It prevents neurotoxicity as it protects nerve cells from injury and inflammation, and also helps clear amyloid beta protein. Accumulation of amyloid beta (Aβ) protein in the brain a significant factor in the development of Alzheimer’s disease.

Chronic vitamin D deficiency produces symptoms such as bone pain, fatigue, muscle aches, muscle weakness and back pain. Since vitamin D also affects mental health and cognitive functions, long-term deficiency can also result in mental symptoms such as brain fog, memory loss, poor focus, difficulty sleeping, anxiety, depression and mood swings. With more and more research exposing the role of vitamin D in mental and cognitive health, it is important to make sure your levels fall in a healthy, well-defined range. Your body makes vitamin D when you expose your skin to sun, but certain factors, such as age, limited exposure to sun, use of statins, and liver and kidney disorders increase your risk of developing vitamin D deficiency. Take high quality vitamin D3 supplements to help you correct the deficit and reduce your risk of many health conditions, including dementia and cognitive loss.

References:

1. Chen et al. The associations of serum vitamin D status and vitamin D supplements use with all-cause dementia, Alzheimer’s disease, and vascular dementia: a UK Biobank based prospective cohort study. The American Journal of Clinical Nutrition. 2024.
2. Ghahremani et al. Vitamin D supplementation and incident dementia: Effects of sex, APOE, and baseline cognitive status. Alzheimer’s & Dementia: Diagnosis, Assessment & Disease Monitoring. 2023.
3. Chai et al. Vitamin D deficiency as a risk factor for dementia and Alzheimer’s disease: an updated meta-analysis. BMC Neurology
4. Lin et al. The Protective Effect of Vitamin D on Dementia Risk in Hemodialysis Patients. Life. 2023.