Daily Archives: May 27, 2024

When it comes to fertility, it really does take two to tangoin about 20 percent of the cases of infertility, the cause can be attributed to male infertility and a contributing factor in another 30-40% of infertility cases. A fertility assessment can help address male infertility and give insight into your sperms shape and movement (morphology and motility) and total sperm count to give clues as to what areas can be targeted for fertility improvement.

While a balanced and varied diet is an important starting point to support male fertility, taking certain vitamins, minerals, and nutrients as supplements can further support male fertility and overall health. There are no hard-and-fast rules that dictate whether a man needs a fertility supplement or not. If he has been diagnosed with any condition that may negatively impact his ability to conceive, like a low sperm count or impaired sperm motility, a supplement may offer some benefit, says Lauren Mannaker MS, RDN, LDN, CLEC, CPT, author of Fueling Male Fertility.

A healthcare provider (possibly even a reproductive endocrinologist or fertility dietitian) can give further guidance if taking one or a few fertility supplements would help. We chose our these male fertility supplements because they contain nutrients proven to positively impact male fertility parameters and are third-party tested for ingredient purity.

These are the fertility supplements that have the most research behind them, which is why we focus on these options in our list.

Mannaker and Zore agree that it may take two to three months, or longer, to see benefits from fertility supplements and/or diet and lifestyle changes. Ideally, a man should start taking fertility supplements, especially a multivitamin, two to three months before wanting to conceive and continue until successful.

Keep in mind that supplements are not a cure for male infertility. Infertility is multi-faceted and individualized. These supplements are meant to fill in any gaps in the diet or correct a deficiency that is related to male infertility.

Fertility supplements may contain herbs, probiotics, raw food ingredients, and sugars, which may be concerning for certain health conditions you may have. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Please always speak with a healthcare provider first to discuss any supplements you plan on starting.

Natalist

We love the Natalist Male Prenatal Packets because they contain only the ingredients that are shown by rigorous scientific research to have an impact on male fertility. (Lauren Mannaker, whom we interviewed, is the co-creator of this product, alongside a board-certified urologist and doctor who specializes in male fertility. However, we chose this product independently because of the research-backed ingredients.)

Each packet contains seven ingredients divided into four easy-to-tolerate capsules. The ingredients include Coenzyme Q10, omega-3 DHA, lycopene, selenium, vitamin C, vitamin D, and vitamin E. These specific nutrients are provided in sufficient but not unnecessarily high amounts that have been shown to be helpful for fertility and have been shown to help protect sperm from oxidative damage and improve semen quality.

Natalist's website has research supporting each ingredient for this male fertility supplement. You may find it surprising that the Natalist packets do not contain zinc or folic acid, but this is on purpose. After thoroughly examining the research, these two nutrients have not been found to significantly improve birth rates or semen quality.

These high-quality capsules are third-party tested. Each batch has a certificate of analysis for product integrity and quality. Natalist is transparent about its ingredients, and these capsules are vegan, gluten-free, and 100% plastic-neutral.

Each daily dose is four capsules.

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Amazon

We love that Nature Made Multi + Omega 3 Gummies For Him are rigorously tested for purity, are USP verified but also kept at an affordable price. Fertility treatments, like IUI or IVF, can be expensive, so it's understandable if you don't want to pay a lot for supplements. This male multivitamin is a perfect budget-friendly option that prioritizes quality and your wallet. As a gummy, this supplement is easy to take and comes in strawberry, lemon, and orange flavors.

The Multi + Omega 3 Gummies for Him provides a full spectrum of vitamins and minerals, which are a great boost if your diet is not always high in foods like fruits and vegetables. Plus, we like that this gummy has a small addition of the omega-3 fatty acids DHA and EPA. Mannaker says most people are not eating the recommended servings of fish every week, and omega-3s found in fish may support certain fertility parameters.

However, the two gummy serving sizes contain four grams of added sugar (sourced from glucose syrup and sugar), so if you are closely watching your sugar intake, you may want to consider this.

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Needed

Research suggests diet may influence male fertility, and it can be difficult always to prioritize eating a well-balanced diet. This is where a multivitamin may come in handy to help support male fertility.

Needed has become one of our favorite supplement brands for all things conception and pregnancy relatedand for good reason. Their products are formulated based on scientific evidence and use extremely high-quality ingredients. Needed Mens Multivitamin is no exception, as it specifically uses the most absorbable ingredients, such as methylated B vitamins and a well-tolerated and absorbable form of magnesium.

Dr. Temeka Zore, Director of Fertility Preservation at Spring Fertility in San Francisco, tells her patients that it takes approximately 90 days for men to generate new sperm, so it may take up to three months to see any possible benefits from lifestyle changes they have made. This timing consideration also applies to supplements, so men may want to start taking this vitamin early into their fertility journey.

This is also an excellent supplement to take as a future father with no immediate plans of pregnancy, as this multi provides a full spectrum of vitamins, minerals, and antioxidants that can be beneficial at any adult age. Each batch is third-party tested for ingredient purity, pesticides, heavy metals, microbes, allergens, and other contaminants.

Note that this supplement dose is four capsules and can be more expensive than other over-the-counter multivitamins, but we feel the quality is worth it. To complete your fertility supplement bundle, we recommend pairing this multi with the Mens Omega-3 + and Coenzyme Q10 from Needed (or another brand).

Product Details:

Amazon

Fish and healthy plant oils are the most common sources of omega-3s, but most people do not eat the recommended two to three servings of fish per week. Omega-3s can improve sperm concentration, total sperm count, and, to a lesser extent, sperm motility.

Life Extension Super Omega-3 Plus goes above and beyond as an omega-3 supplement. They understand the benefits of the nutrients of a Mediterranean diet as a whole. Not only does this product provide omegas (750 mg EPA and 510 mg DHA), but it also includes other antioxidant compounds such as krill oil, olive polyphenols, sesame lignans, and astaxanthin. We like that this supplement is third-party tested, passes strict heavy metal testing, is non-GMO, gluten-free, and is IFOS (International Fish Oil Standards) approvedmeaning it has passed testing for quality, safety, and purity of omega-3s.

Due to it being a highly concentrated dose, the capsule size is quite large and may be a struggle to swallow for some. Also, keep in mind men who take blood-thinning medications or have a bleeding disorder should talk with a healthcare professional before taking an omega-3 supplement.

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Amazon

We love that Jarrow Acetyl-L-Carnitine is a vegan, third-party tested, non-GMO, USDA Organic, allergen-free supplement. It comes in an easy-to-take single capsule that provides 500 mg of acetyl-l-carnitine.

Carnitines are naturally occurring compounds in mammals, and we can get them through red meat, poultry, fish, and dairy. Acetyl-l-carnitine is a powerful antioxidant, and research has shown that it can specifically protect sperm mitochondria (their energy powerhouse) from oxidative stress and damage. Acetyl-l-carnitine can also impact sperm motility and vitality; in fact, men who have abnormal semen parameters are more likely to be found to have low carnitine levels.

More research is needed as to what dosage of acetyl-l-carnitine may be most beneficial for semen and male fertility. A healthcare professional can help determine what would be the best dose for your needs. Plus, take into consideration that acetyl-l-carnitine is likely not going to be the sole supplement needed to improve your fertilitythis may be taken in addition to a multivitamin or another single supplement.

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Amazon

Garden of Life always prioritizes supplements made from whole foods and includes ingredients whose source can be verified as USDA Organic. We like that they adhere to strict third-party testing and value sustainability in their production process.

Garden of Life Raw CoQ10 is packaged in a base of raw chia seed oil, and this unique lipid delivery system means that the coenzyme Q10 is absorbed at a higher rate. Coenzyme Q10 (CoQ10) acts as an antioxidant and is a nutrient that has been shown to benefit male fertility by increasing seminal fluid quality. Mannaker says, Coenzyme Q10 supplementation is linked to positive outcomes when it comes to sperm health. While more data is needed to confirm this link, anecdotally, many couples claim that this supplement addition helped them on their fertility journey.

While more research needs to be done to determine the best CoQ10 dose to support male fertility, many studies use 200 mg, so we appreciate that Garden of Life has this amount. We also like that this product is non-GMO verified, Kosher, and vegan certified.

It contains a raw organic fruit and vegetable blend and a raw probiotic blend. If your diet is lacking in high-fiber foods or you experience gastrointestinal upset, these additional blends might prove beneficial. Also, keep in mind that this is a standalone product, and CoQ10 may just be one supplement to aid in male fertility. It may need to be combined with a multivitamin or other nutrients for your fertility supplement regimen.

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FullWell

FullWell Fertility Booster is something to boost your diet and lifestyle as you venture into a fertility journey. We like that it was developed by a functional dietitian who understands that diet alone may not provide ample nutrients for fertility and that the stressors of life can affect health and can be addressed through supplementation.

This fertility supplement, which can be used for men as well as women, contains CoQ10, alpha-lipoic acid, and n-acetylcysteine (NAC), which all can help produce healthy sperm and protect them from oxidative damage. This product is also unique in that it contains the adaptogen ashwagandha. Ashwagandha is a root plant that helps the body adapt and cope with lifes physical and mental stressors. In regards to fertility, it can help improve sperm quality because of its antioxidant qualities.

FullWell Fertility Booster should be taken three to six months before trying to conceive, undergoing fertility treatment, or freezing sperm. It is third-party tested, gluten-free, and free of all top allergens.

Ashwagandha may have some side effects. The most common symptoms are upset stomach, loose stools, nausea, and drowsiness. Because this supplement does not include many other vitamins and minerals, you might want to consider pairing it with a multivitamin.

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We must remember that a supplement is just thatsomething to supplement or add to a solid foundation of health. Eating a balanced diet, minimizing alcohol intake, not smoking, and being physically active are factors that may improve male fertility parameters and can impact male infertility the most.

Its important to remember infertility is complex, and certain populations may or may not benefit from a supplement. Plus, if a semen analysis has revealed a specific issue, then a targeted supplement may offer a more concrete benefit than another type of supplement.

Zore says that there are different issues that can impact sperm production, function, and transportation, so there is likely not one supplement that will address all male fertility issues. A male fertility supplement may be beneficial for a variety of reasons, including but not limited to:

If you eat a varied diet, do not smoke, drink excessive alcohol, limit environmental toxins, and are otherwise healthy and free of chronic medical conditions, then you likely do not need to take targeted fertility supplements. However, a general mens multivitamin or a male prenatal would certainly not be harmful and would help fill in any nutrient gaps when your diet is less than optimal.

We strive to share with you supplements that are grounded in science and would actually be something we would take ourselves or recommend to our own family and friends. To find the best male fertility supplements, we consulted with experts in the field of fertility and nutrition who are up to date on current research and also provide hands-on care to people dealing with infertility.

When evaluating products, we look for third-party testing certifications, ingredients and dosage, and tolerability and ease of consumption. We also consider cost and efficacy as supplements can vary widely in price and purported benefits, and you are possibly already investing a lot of time and energy in your trying-to-conceive journey. As always, bring any of these supplements you are considering to the attention of your healthcare provider before taking them.

Fertility science is complex, and not all supplements are beneficial. So, we sought out these top experts in the field to give further insight into supplements for male fertility.

Research is ongoing on how dietary supplements impact fertility and the recommended doses of each nutrient. Truthfully, there are few evidence-based recommendations for these products' dosages.

Many of our recommended products contain a combination of nutrients, so we have included a list of the recommended dietary allowance (RDA) for men over age 19 for some of the key fertility nutrients featured in these recommended supplements:

You may notice when looking at fertility supplements that the amounts for some nutrients are often exceptionally higher than the percent Daily Value (DV), and although your inclination may be that more is better, that is not always the case. Taking exceptionally high doses may actually be harmful to your health and more research is needed to determine what levels many of these supplements are safe or provide benefit. Always discuss these products with a healthcare provider before taking them.

Additionally, its important to consider whether you have a true deficiency of a nutrient (this can be verified by obtaining blood work), absorption issues (related to conditions like irritable bowel disease, for example), or other medical conditions. If you have one (or more) of these, that will play a role in determining what is an appropriate or inappropriate amount of a nutrient to take.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Some fertility supplements may contain nutrients that interact with medications or compete for absorption with other nutrients. So, its wise to review these products with your healthcare provider before taking any supplements. You may also find other herbs, probiotics, raw food ingredients, and sugars added into fertility supplements, which may not be best for certain health conditions you may have. Always speak with your healthcare provider to discuss potentially taking any of these products.

Fertility supplements, which can be vitamins, minerals, herbs, or other nutrient compounds, can be found in pill, gummy, powder, or liquid form. Supplements that contain multiple ingredients or bulky nutrients are less likely to be in easier-to-tolerate gummy or liquid forms, so this is something to consider when shopping.

Casey Seiden is a registered dietitian nutritionist and certified diabetes care and education specialist based in New York City. She works at Maternal Fetal Medicine Associates, the premier maternal fetal medicine practice in Manhattan, where she provides nutrition therapy and counseling to women with high-risk pregnancies. She is also the founder of Casey Seiden Nutrition, a virtual private practice specializing in a non-diet approach to diabetes care and womens health.

Read more here:

The 7 Best Fertility Supplements for Men of 2024 - Parents

Theres no one-size-fits-all solution when it comes to the supplements our bodies and brains require, but your age and lifestyle can help to inform which vitamins and minerals are worth adding to your dietand when. I recently left a stressful job to go freelance, started exercising more outside, and hit my mid-40s. As a qualified personal trainer and nutritional coach, I knew these life changes meant that my supplement needs have changed, too. Ive stuck with my daily multivitamin and curcumin to help with increased activity that may cause joint inflammation while upping my protein for muscle repair. Ive added vitamins C and A to combat aging skin and reduced my vitamin D intake because Im spending more time outside in the sun.

If youre looking for tailored advice, its always best to speak to a nutritionist or dietician, but there are vitamins and minerals, foods, and other supplements that can be generally beneficial at certain life stages.

At this age, a high-quality diet is the starting point. If you're able to do that, then the actual need for supplementation is very limitedapart from maybe vitamin D3 and omega-3, which we often lack, says nutritionist Jules Strauss. Vitamin D is needed to promote calcium absorption, so its heavily linked to bone health. We get vitamin D from the sun, so its less important in the summer, but in the darker months its worth supplementing because our body cant create it.

Similarly, the body cant make omega-3, which is important for brain health, for the nervous system, heart health, and implicated in recovery from exercise as well, says Strauss, who notes that it can also help to relieve stress and combat depression. Oily fish is a great source, but ideally, we want to be having a couple of portions of oily fish a week. A lot of people dont do that, so supplementing is a good ideaseaweed or algae-based vegan options are also available.

We all age differently, so its not an absolute factor in determining individual micronutrient needs, but diet and lifestyle factors are good indicators. For example, this age group is more likely to consider a plant-based diet. If this is you, be sure to top up with vitamin B12, iodine, vitamin D, iron, and zinc which are all harder to get from plant foods, says Dr Carrie Ruxton, a dietitian at the Health and Food Supplements Information Service. Vitamin B12 is only present in animal foods or those made from microorganisms like yeast.

Studies show this age group is also the one that tends to exercise the most, which can stress muscles, so in addition to increasing your protein, add B vitamins to help release energy from foods, anti-inflammatory vitamins C and E, and magnesium for muscle function, says Dr Ruxton. Women taking part in high-intensity exercise can also benefit from an iron supplement, she adds, to combat iron lost through sweat, as well as through periods, which can result in iron losses which arent always made up from the diet. Low iron levels, experienced by up to a third of women, can lead to fatigue and breathlessness. If you are sweating heavily or maybe training in hot weather, you might want to consider an electrolyte supplement containing sodium and potassium, to replace salts you lose through sweat.

The average age of mothers giving birth in England and Wales is around 30, so this might be a good place to mention supplementing if youre planning a pregnancy. According to government data, nine in 10 women of childbearing age in the UK have low blood folate levels, putting their babies at risk of neural tube disorders such as spina bifida, explains Dr Ruxton. The NHS advises all women planning a pregnancy to take a daily supplement of 400 micrograms folic acidthe synthetic version which is better absorbed. Other nutrients to take in the pre-conceptual stage include vitamin D for bone health and immune function (take 10 to 25 micrograms daily), and fish oils, as these have been shown in studies to reduce the chances of children being allergic and may be linked to higher IQ in babies.

Ritual

Essential for Women Multivitamin 18+

This could be the point at which you start thinking about changes to the health of your hair, nails, and skin. The key supplement to consider would be collagen, a protein thats found in connective tissue, as well as skin and nails: it supports skin hydration and skin elasticity, all things that naturally decline as we age, explains Strauss, while vitamin C can contribute to the glow of the skin. Other micronutrients to consider for skin health are the antioxidant selenium, to combat cell damage, B vitamins for skin structure, vitamin A for lubrication, and zinc can help tackle inflammation as well as support healthy hair. The B vitamins, including biotin, vitamin B6, and B12, are also important for hair structure, adds Dr Ruxton. Eat more high-quality lean protein foods, such as eggs, turkey, fish, venison, and pork, or take a B complex supplement.

Heavy socializing can also start taking more of a toll at this age. Alcohol, in particular, stimulates chronic inflammation and saps nutrients from the body. To offset some of the negative effects, take a daily multivitamin and multi-mineral supplementvitamins C, E, and selenium act as antioxidants to protect our cells from damage, explains Dr Ruxton. Gut health can also suffer as a result of a party lifestyle. Dysbiotathe name for an unbalanced gut microbiotacan influence stress levels and mood, as well as digestive comfort. Aim to feed those friendly gut bugs with plenty of fiber-rich foods, such as beans, nuts, seeds, and whole grains, or consider taking a probiotic supplement.

Garden of Life Multivitamin for Women

Another consideration for some women during this life stage is the hormonal changes that come with perimenopause or even menopause. Again, vitamin B can play a role here, especially B6 and folate, are important for women around the menstrual cycle, as well as in the lead up to the menopause, says Dr Ruxton. I would recommend experimenting with different supplements, including botanical supplements with red clover, magnesium, and B6, to see what helps you. Studies show that women who supplement with B complex report fewer mood swings and have less risk of depression. Magnesium is also a key nutrient for balancing mood.

Stress and anxiety more generally can straddle all ages. Omega-3 again can help, or try ashwagandha, which comes in a variety of supplement forms. It has been shown fairly robustly that it can help reduce feelings of stress, and some studies have shown it to actually reduce levels of the stress hormone and cortisol, says Strauss.

A key factor for this age group is the natural decline of muscle mass. Increasing protein and strength training is absolutely key, but micronutrients such as vitamins B12, C, and D can also help. People as they age will typically say my metabolism is slowing downwhat theyre alluding to is the decrease in muscle mass and therefore a decrease in metabolic capacity, explains Strauss. Theres been research into how micronutrients known as polyphenols can promote fat burning and metabolic health, support recovery and reduce muscle soreness.

Orgain

Organic Vegan Protein Powder

Ritual

Essential Protein Daily Shake 50+

This age group will also continue to see hormonal changes. According to Strauss, its at this life stage that individuals needs tend to vary more widely, due to fluctuations in levels of sex hormones as womens menstrual cycles become more irregular, for example. One thing that a lot of women report is developing food intolerances and aversions, says Dr Strauss. In terms of supplementing, I think maintaining gut health is really important, so eat a varied, colorful diet and include some probiotic foods like live yogurt, kefir, sauerkraut, or kombucha. There are also a number of probiotic and prebiotic supplements on the market.

Culturelle

Health & Wellness Daily Probiotic Supplement

Areas of focus at this life stage are bones, heart health, and cognitive function. People aged over 50 tend to eat healthier diets but their bodies are absorbing less, particularly vitamin B12, calcium, and vitamin D. So, nutrient needs can be higher, explains Dr Ruxton. A good age-appropriate multivitamin with minerals can be a simple way to top up on nutrients in general. For specific supplements, look for those that target bone health, such as calcium, magnesium, and high-dose vitamin D to protect bone density and prevent fractures. For heart health, take omega-3s, B vitamins, and potassium, and for cognitive function; folic acid, vitamin B6, magnesium, and polyphenols.

Centrum

Silver Women's Multivitamin for Women 50

New Chapter

One Daily Every Woman's Multivitamin 55+

As we age, our cells naturally accrue damage through oxidative stress, which causes inflammation. Omega-3 fats are helpful for joint discomfort and swelling as they are anti-inflammatory, says Dr Ruxton, who also suggests trying joint health supplements such as glucosamine and chondroitin. Strauss adds curcumin and turmeric to the list of anti-inflammatory supplements, before stressing that protein need increases even further in the 50-plus age group to avoid or minimize decline in muscle mass, and to be able to process our glucose in the same way as before.

Thorne

Glucosamine & Chondroitin

Sleep patterns can also be disturbed at this age. People have more difficulty sleeping as they get older or certainly staying asleeptry a supplement of tryptophan (5-HT), which helps to maintain serotonin levels, says Dr Ruxton, while Strauss concludes: Tart cherry juice can help improve and promote sleep, as well as magnesium.

See the article here:

The Best Supplements To Take At Every Age - Vogue

This study provides evidence that the 6-month supplementation program significantly improved the prevalence of stunting in under-5-year-old children in Serdang Bedagai Regency, a newly established Regency in North Sumatra. The one-semester supplementation program initiated by the local government effectively helped the children suffering from stunting to recover, or at least, to improve the condition. The effective improvement was reflected in the improvement of mean HAZ-score and WHZ-score, particularly for children receiving fish-based supplements.

In a study from Jannat et al.12, the supplementation using yogurt in Dhaka found no significance in the mean HAZ-score or WAZ-score compared to the control. The mean HAZ-score improvement was only 0.13 (P-value =0.31). Another study by Stephenson et al.13 in Malawi indicated that 24weeks of supplementation with cowpea (Vigna unguiculata) or common beans (Phaseolus vulgaris) showed no improvement in mean HAZ-score, yet the decrease in mean HAZ-score was observed. In contrast, the delivery of ready-to-use supplements in rural Guinea-Bissau showed effectiveness in improving the mean HAZ-score and mean WHZ-score in 3-month delivery of supplements by 1.310.79 and 0.280.93 in children under 24months, respectively. In older children up to 59months, the improvements of mean HAZ-score and mean WHZ-score were 0.830.52 and0.070.92, subsequently14. Similarly in our study, the improvement of mean HAZ-score and mean WHZ-score of children were found to be 0.971.45 and 1.002.18 in 6-month supplementation.

The dietary intake in children is important, especially animal-based food. The study by Zahariaet al. indicated that animal-based food has a strong correlation with the HAZ-score and stunting in 624months-old children in Nepal and Bangladesh15. Another global literature study from Headeyet al.16 indicated that the area where fish is included in childrens (age 623months) dietary menu owns a mean stunting prevalence of about 19% (7.631.3%). The prevalence was lower than other animal-based diets including eggs only (22.4%) and meal only (24.3%). Animal-source protein including fish also improved HAZ-score among children aged 1236months in rural Malawi (P-value =0.047)17. In addition, the study from Marinda et al.18 in Zambia indicated that there was a correlation between fish consumption and the stunting prevalence in children aged 623months (P-value =0.004). They mainly consume small fish from the speciesLimnothrissa miodonthat is captured from Lake Tanganyika nearby. Children consuming fish were more frequently discovered to be within the normal range of HAZ scores than their counterparts. Yet, the study found that fish consumption has no significant association with WAZ or WHZ scores.

In contrast, the finding in this study is not linear with the finding from the study conducted in Kenya by Konyole et al.19. The study indicated that the fortification of small cyprinid fish calledRastrineobola argenteainto their food did not promote growth and body composition compared with the control. In another study from Cambodia by Skauet al.20, the supplementation conducted using locally available fish (Esomus longimanusandParalaubuca typus) found that the addition of fish in fortified food resulted similarly with control. The proportion of the fortified fish in the functional food and the species of the fish probably affect the insufficiently.

In our study, the local government promoted fish-based supplement obtained from local snakehead fish (Channa striata) that is abundantly available. As one of the fish species with the highest protein contents,C. striatahas become one the most promising protein sources to be used for the prevention and treatment of stunting. This species has been reported to have a high content of protein, complete essential amino acids, fatty acids, and other essential nutrients, which are crucial for childrens growth. In addition, low collagen and high albumin protein contents inC. striatameat also provide high digestibility in babies, children, and elderly people as well as people who are recovering from illness, respectively21. A study by Kundarwati et al. reported that protein intake, zinc and iron significantly correlated with the incidence of stunting in 60 toddlers aged 13 years22. In this regard, 100mL ofC. striataextract was reported to contain high albumin (2.170.14g), zinc (3.340.8mg), and iron (0.200.09mg), which is sufficient to provide albumin for highly demanded such as hypoalbuminemia and growing children. The Zn content in the C. striata extract is also adequate to fulfil the daily requirements of diet intake for toddlers23,24..

The other advantage of using locally provided food is that it reduces the cost of supplementation programs. Although the national government provided nutritious biscuits from the National Supplementary Feeding Program, the availability is limited. The national government also focuses on delivering the biscuits only for children with underweight, thus children with normal weight but stunted cannot access the biscuits supplement. In addition, utilizing fish-based supplements seems to be more promising than biscuits since the improvements in mean HAZ-score and WHZ-score were higher. Although the nutritious biscuit also contained complete nutrients, such as 450cal, 14g of fat, 9g of protein, 71g of carbohydrates, 10 vitamins (vitamins A, B1, B2, B3, B6, B9, B12, D, E and K) and 7 minerals (iron, zinc, phosphor, selenium, dan calcium)4, it effects on mean HAZ-score improvement was not significant It might be explained by several factors such as the absence of appetite and immunostimulant compounds, as well as the lower digestibility of the nutrient in the group.

Another important feature of supplements for stunting is improving the childrens appetite, wherein stunted children often have poor appetite, which may limit their response to nutritional interventions24. TheC. xanthorrhizaandP. niruricontents in the fish-based supplement also probably supported the positive result of the supplementary program from the local government of Serdang Bedagai.C. xanthorrhizaandP. niruriare two herbals that possess appetite stimulant activity25,26.C. xanthorrhizahas been extensively utilized in Indonesia as a medicinal and nutritional plant, which is traditionally used to treat several ailments, including lack of appetite. Major active compounds ofC. xanthorrhizaare terpenoids, curcuminoids, and other phenolic compounds, which have been correlated with its ethnopharmacological properties such as antioxidant, antimicrobial, anti-inflammatory, anticancer and antitumor, antidiabetic, and hepatoprotective25. On the other hand, the active phytochemicals compounds identified fromP. niruriwere flavonoids, alkaloids, terpenoids, lignans, polyphenols, tannins, coumarins, and saponins. Those active compounds have been reported to be effective against Hepatitis B and other viral infections27.

Finally, the result of this research became an insight for local health policymakers to optimize the food that is abundantly available, especially fish-sourced food or other animal-sourced food. The evidence can also be suggestion for the national government to establish a national initiative plan to reduce stunting prevalence in Indonesia28,29. By optimizing the local resources and biodiversity, the rural area could independently eradicate stunting or malnutrition. Some countries including Zambia and Kenya could utilize locally available food sources to supplement the children with stunting and malnutrition18,30. More evidence also revealed that the children living within the area of fish-farming households in Malawi were less prevalent of underweight and malnutrition31.

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Monitoring and evaluation of childhood stunting reduction program based on fish supplement product in North ... - Nature.com

Ashwagandha is an adaptogen or herbal supplement that may help mitigate stress, promote relaxation, and improve sleep, and it could potentially help people across all ages and life stages, from busy parents to athletes to aging adults. I think of ashwagandha for the person whos both tired and wired at the same time; stressed and fatigued all day, but has trouble winding down at night, says Robin Foroutan, MS, RD, an integrative and functional dietitian who often uses ashwagandha with her patients. Ashwagandha supplements come in several forms, from tablets and gummies to powders and liquid extracts.

Like other supplements, ashwagandha can interact with a variety of medications and can impact blood pressure, blood sugar, thyroid, and liver function. Its important to speak with a healthcare professional before starting to take ashwagandha to make sure its right for you.

While the entire plant can be used, Foroutan recommends looking for a root extract and notes that a quality supplement will have third-party testing, an adjustable dose, and quality ingredients. Because the roots of plants can absorb heavy metals from the soil, we prioritized third-party testing and spoke with each company on our list to ensure that they thoroughly test their ashwagandha products for heavy metals.

Ashwagandha is an herb that has been used for thousands of years in the traditional system of medicine in India, Ayurveda. Its also called Indian Winter cherry or Indian Ginseng, but is not in the ginseng family. The plant is a small evergreen shrub found in parts of India, Africa, and the Middle East. Ashwagandha is known as an adaptogen, something that can increase a persons resistance, adaptation, or resilience to stress.

There are many active compounds in the entire ashwagandha plant (root, stem, leaves, seeds, flowers), but a component called withanolides is the most commonly studied. While the majority of the products dont report the percentage of withanolides, we prioritized brands that tested for and reported the amount of withanolides when possible,

Traditionally, the entire plant has been used for a variety of treatments, but most supplements use an extract or powder made from the root.

Moon Juice Ashwagandha Powder is concentrated at a 15:1 ratio, meaning that one gram of the concentrated root powder has the potency of 15 grams of the raw root. Because its a concentrated powder, a single dose of just teaspoon contains 600 milligrams of ashwagandha. We like that this powdered supplement can be mixed into water, blended into a smoothie or yogurt, or even stirred into oatmeal. Additionally, its easy to adjust the dose by increasing or decreasing the amount of powder.

We also like that this product is third-party tested and contains just one ingredient: organic ashwagandha powder concentrate. This specific type is KSM-66 ashwagandha, a branded concentrate that guarantees that it provides a consistent, high concentration of the herb with at least five percent of the active withanolides.

Ashwagandha powder has a nutty, molasses-like flavor, which some may enjoy. However, for people who do not like the flavor or do not like adding powders to food or drinks, this form may not be convenient.

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Emergen-C Vitamin C Ashwagandha Drink Mix is an easy and budget-friendly way to get ashwagandha. Add a packet to water to create a lightly sweetened berry drink that provides a relatively lower dose of ashwagandha (250 mg). Each box comes with 18 individual packets (servings), making them easy to use and travel-friendly. So, if youre new to ashwagandha and want to see if its right for you, this product offers a more affordable way to do so.

In addition to the KSM-66 ashwagandha root extract, this powder also provides an assortment of vitamins and minerals, including B vitamins, vitamin C, and other nutrients like magnesium and zinc. The powder also undergoes one of the most stringent third-party testingNSF certificationto ensure its free of heavy metals and other contaminants.

If youre already taking a multivitamin, the addition of this supplement might provide more of certain vitamins and minerals than you actually need, especially if you drink more than one dose per day. This powder is sweetened with both sugar and stevia extract and flavored with a berry flavoring, giving it a sweet flavor that may make it less versatile (as it is primarily best mixed with just plain water). And keep in mind there is six grams of sugar in each serving.

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While any ashwagandha supplement may help with managing anxiety, we like that Needed Stress Support combines six herbs that have been studied for their potential to help with stress response, including ashwagandha, holy basil, Shatavari, Rhodiola, and more. The four-capsule serving has 250 milligrams (mg) of Sensoril ashwagandha with an eight percent concentration of active withanolides.

Needed puts its supplements through a variety of third-party testing to ensure ingredients are accurate and safe. Because this product contains a combination of herbs, this is especially important regarding heavy metals. The company is transparent with its testing results as well.

This is more expensive than some other ashwagandha products. Because the capsules contain a combination of herbs, this may not be the right product for you if you want a higher dose of ashwagandha. Its also a four-capsule dose, which some may find is a lot to take regularly.

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HUM Ashwagandha Calm Gummies combine two ingredients that might be helpful during times of increased stressashwagandha and L-theanine. L-theanine is an amino acid naturally found in tea and can promote relaxation. Its one of the components that can make people experience fewer caffeine jitters from tea versus something like coffee. Therefore, the combination of these two ingredients may offer a unique advantage in stress relief.

The gummies are made with pectin, making them a good choice if youre vegan or dont eat gelatin. They dont contain high-intensity sweeteners, which can be a plus if you dont like the flavor or aftertaste of things like stevia or monk fruit. Additionally, they are third-party tested for purity and potency and are Clean Label Project Certified.

The amount of ashwagandha in these gummies is on the lower end, with 125 mg of ashwagandha extract per serving. If you want to take more than one dose per day, take note that a two-gummy serving contains three grams of added sugar.

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Gaia Herbs Ashwagandha Gummies have simple ingredients and are flavored with fruit juice concentrate, apple puree, and dates, with five grams of sugar per serving. It also contains cinnamon and ginger for a boost of flavor and antioxidants without adding natural or artificial flavors. Foroutan notes that Gaia is one of the companies she trusts because of their strong standards for quality and purity.

Because the dosage is three gummies, its easy to adjust the dose to whatever your personal needs are. These gummies do not contain additional adaptogens or vitaminseach three-gummy dose simply provides 600 mg of ashwagandha root extract. Gaia puts their products through rigorous internal purity testing that is set up specifically for herbs, including heavy metal testing. They are very transparent about these test results and share them with consumers.

Each serving provides five grams of sugar. Also, while the company is transparent with its internal purity testing, they do not utilize third-party testing on every batch of products.

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Mary Ruths Organic Ashwagandha Root Liquid Extract provides a potent dose, convenient for people who have trouble with or dont like swallowing capsules or chewing gummies. Instead, you can simply add a few drops into water or any other liquid. Many liquid herbal extracts use alcohol to extract the herbal compounds, which some may choose or need to avoid. Mary Ruth uses glycerin and water to make their ashwagandha extract, making it a useful option for people who avoid alcohol but still want a liquid form of the herb. Because it doesnt contain alcohol, which can irritate the mouth and throat if taken directly, Mary Ruths ashwagandha can be taken directly into the mouth without any water necessary.

The ingredient list includes only two ingredients besides ashwagandha: glycerin and water. The liquid form makes it convenient for easily adjustable dosing. Each batch of this ashwagandha undergoes third-party testing to check for contaminants, including heavy metals.

Gycerin is a sugar alcohol and may cause gastrointestinal side effects in some people when taken in larger doses. This may especially affect people with irritable bowel syndrome (IBS). Extracts made using glycerin have a slightly shorter shelf life than those made using alcohol.

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Herb Pharm is one of the brands that Foroutan trusts for her patients, and she likes Herb Pharm Ashwagandha. This extract is made using cane alcohol, which has been shown in some research to extract a wider range of active components from ashwagandha. In addition, the alcohol helps to preserve the herbal extract and provide a long shelf life.

Herb Pharm grows all of its ashwagandha on its own regenerative farms in Oregon. Additionally, they process and make their herbal products in a facility nearby. This means they have full control over their growing standards, and they test for heavy metals and microbial contamination.

Because this is an alcohol-containing extract, it must be mixed with a liquid before taking and isnt suitable for anyone who doesnt drink alcohol.

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Erbology Organic Ashwagandha Root Powder one-ingredient ashwagandha powder makes dosing very flexible. The Erbology powder is loose in a jar rather than in capsules, so its easy to adjust each dose as well as break doses up throughout the day. Because this is a powder made simply from the ground-up ashwagandha root rather than an extract, the dosage is typically higher than it would be for a more concentrated extract. Research suggests the beneficial effects of ashwagandha powder on stress and anxiety may be 6000 mg of the root powder or more.

The company sends each batch of ashwagandha powder out for third-party testing for contaminants, including heavy metals. They are transparent about the testing results. Because the product only has a single ingredient, its simple to read the results for potential contaminants like heavy metals.

Because youll be measuring powder, its best to use a scale or measuring spoons, as well as a liquid to stir the powder into. This may not be as convenient as other methods of taking ashwagandha, like capsules or gummies.

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Organic India Ashwagandha capsules use only a single ingredientorganic ashwagandha powder. The capsule is made from a vegetarian material, making this a product you can use if youre vegan or do not eat gelatin.

Because their capsules use powdered ashwagandha root and not an extract, you get all of the active compounds found in the root. If you like to split up your ashwagandha dosage into a morning and evening dosage, which Foroutan often recommends, these capsules make that very easy.

This dosage is at the lower end of root powder dosages used in research and allows space for you to start at a lower level.

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If you are looking for a higher dose ashwagandha supplement, Natures Way Ashwagandha capsules deliver a more potent dose and are tested and approved through ConsumerLab's voluntary certification program in the 2024 Ashwagandha Supplements Review. The 500mg dose makes reaching the upper end of the doses used in studies easier without having to take many capsules. You can take one to three capsules daily, depending on your needs.

Each capsule contains 17.5mg of withanolides (3.5%). These capsules are gluten-free, vegan, and non-GMO.

The capsules are rather large. If you have trouble swallowing capsules, these may not be the best option.

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Just like other herb supplements, ashwagandha is not right for everyone. While studies have found that its generally safe for otherwise healthy people, it is contraindicated for certain medications and conditions. Additionally, Foroutan points out that your need for ashwagandha can change and evolve, so its important to work with a healthcare professional well-versed in using herbs so they can help make sure youre taking the right one in the right amount for the right length of time.

Studies suggest ashwagandha supplementation might help in the following ways.

If youre pregnant, you will want to avoid taking ashwagandha, as some research indicates higher doses increase the risk of miscarriage. If you are breastfeeding, consult a healthcare professional before taking it, as the effects of breastfeeding are not known.

Ashwagandha may affect blood sugar levels, thyroid function, liver function, the immune system, and other systems. Ashwagandha might interact with some drugs, including those related to diabetes and high blood pressure, medications that decrease immune system response (immunosuppressants), sedatives, anti-seizure medications (anticonvulsants), and thyroid hormone medications. Therefore, if you have any health conditions or take medication, always consult a healthcare professional before taking an ashwagandha supplement.

Ashwagandha is in the nightshade family of plants, so people who have allergies or sensitivities to nightshades may need to avoid ashwagandha.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.com.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements.

We spoke to the following experts who are well-versed in adaptogens and sometimes use them in their own practice.

Ashwagandha supplements are most commonly powder or liquid extracts made from the root of the plant. The number of active compounds in ashwagandha, withanolides, can vary depending on the form: liquid extracts have more concentrated withanolides than powder. The United States Pharmacopeia (USP) requires 0.3% withanolides for root powders and 1.5% for extracts. Both powders and extracts are used and found to be effective in research, but the amount needed to reach the desired dosage is typically larger for powders since the active compounds are less concentrated.

Additionally, since the majority of ashwagandha supplements are made primarily from the root of the plant, its imperative that companies offer reliable testing for heavy metals in the finished product.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

If youre using ashwagandha for sleep, stress, or anxiety-related purposes, look out for supplements or foods that have caffeine, since that might negatively affect sleep and anxiety levels.

As mentioned, ashwagandha can interact with many different medications or medical conditions. Therefore, its best to consult a healthcare professional before taking it.

There is no standardized recommendation for ashwagandha dosage. Dr. Kreps advises her patients to start with a smaller dose to see how they respond and then increase the dose if needed. Additionally, the concentration of the active compounds in ashwagandha preparations, withanolides, can vary. Doses for powders tend to be higher than those for extracts since the percentage of withanolides is higher in extracts.

General dosing from studies looking at stress and anxiety typically uses 225-700mg extract each day, with the doses providing five to 15mg withanolides. Studies looking at ashwagandha for sleep use between 120mg-600mg extract daily, with doses providing six to 15mg of withanolides. Strength and fitness studies have used 120mg to over 600mg of extract daily.

As with all supplements, you do not want to take more ashwagandha than you need for your specific purposes. The exact amount that defines too much is not totally clear and likely varies. Even within studies, there isnt a standardized extraction amount or percent of active ingredients, so dosages vary. In general, studies use somewhere between 120mg and 600mg of extract, though some do go up as high as 1,000mg.

People may feel a difference in as short a time as a week or two, but adaptogens work best over time, according to Foroutan. Since the effects of ashwagandha are felt from acting on stress hormones, neurotransmitters, and the immune system, most of the actions of ashwagandha need time to take effect. Studies range from 12 days (higher doses) to eight weeks (lower doses) before noticing significant effects.

There is no universal best time to take ashwagandha. For people who experience mild drowsiness from ashwagandha, taking it before bed may be ideal. Some studies use two doses, taken in the morning and evening, and some use a single dose. Foroutan usually has patients take it in the morning and at night. But, she notes that if someone's only struggling with daytime fatigue or sleep but not both, she might suggest they take it once a day.

Ashwagandha is well tolerated in research studies with short-term (three months or less) usage. There isnt adequate data to provide insight into side effects related to longer-term use. The most commonly noted side effects from short-term use are:

Other less common side effects might include:

Willow Jarosh, MS, RD, CIEC is an NYC-based dietitian specializing in helping clients improve and strengthen their relationships with their bodies and food, as well as supporting medical nutrition therapy. Willow helps clients navigate supplements and is well-versed in researching supplements, not just from a claims standpoint but also with regard to safety and efficacy for individuals. She spent hours researching ashwagandha and sifting through the best products to recommend.

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The 11 Best Ashwagandha Supplements of 2024 - Health.com