Monthly Archives: July 2024

Nutrition-related diseases run rampant in our communities today, as most Americans eat an excess of sodium, saturated fats and added sugars. According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 Americans eat enough fruit or vegetables. This nutrition imbalance can damage your health, causing you to fall short of critical nutrients like dietary fiber, healthy fats, antioxidants, vitamins and minerals.

These gaps in our eating habits have many turning to supplements. In fact, as of May 2024, the global supplement market is valued at almost $193 billionand climbing.

While many supplements can be a waste of money, some can help get you closer to meeting your nutrition goals, enhance your body's function, increase your well-being and lower your risk of life-altering diseases. But because the Food and Drug Administration (FDA) does not regulate most supplements before they go to market, it can be hard to know what's worth buying.

It's important to note that while some supplements can be helpful, they should never become substitutes for eating well. Instead, they should complement a healthy lifestyle by helping to fill in potential gaps in the diet.

If you're wondering if you should take supplements for better health, it's important to first talk with your healthcare provider or a registered dietitian. According to dietitians, here are four supplements you could discuss with them.

What to look for: There are many options for supplementing omega 3s, whether in liquid, gummy or capsule form. This Nordic Naturals Ultimate Omega 2X is our favorite omega-3 supplement. It's a high-dosage pill that is lemon-flavored, so you won't get any fishy burps. Plus, the brand is well-known for its high-quality and purity.

You can choose from omega-3 supplements that use oil from fish, algae, cod liver or seeds. To avoid fishy tastes, search for products known for good taste, so it's easy to take consistently.

How to take: The recommendations for daily intake of ALA are 1.6 grams for men and 1.1 grams for women. There are no current recommended intake guidelines for EPA or DHA.

Omega-3 fatty acids are polyunsaturated fats primarily found in seafood, nuts, seeds and oils. The most common types are eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA). They've made the top of our list because omega-3 fats are essential to heart, brain and vision healthand many people don't get enough of them in their diet. Supplementing with omega-3s can ensure your needs are met because your body cannot make them itself.

According to a 2024 report from the American Heart Association, heart disease has been the leading cause of death in the U.S. since 1921. Since 2004, the FDA has been approving omega-3 fatty acid supplements as a way of treatment for people with high triglyceride levels, a significant risk factor in heart disease.

A 2021 review looked at 40 studies with a total of 135,267 participants that evaluated the efficacy of supplementing with omega-3s. The study found that omega-3 supplementationspecifically, DHA and EPAwas an effective lifestyle strategy for preventing heart disease.

With only 20% of Americans meeting the American Heart Association's recommendations for eating seafood twice a week, taking an omega-3 supplement could be a good way to stay on top of your health.

Supplementing omega-3s does come with a word of caution. According to a 2024 review, those at risk for, or who have a history of, or are currently experiencing atrial fibrillation may want to hold off on supplementing with omega-3s. While the evidence is mixed, some suggest omega-3 supplements may increase the risk of atrial fibrillation.

What to look for: Choose a supplement that contains Vitamin D3 or cholecalciferol. It's a version of vitamin D is more readily available for our bodies to use than the other type, vitamin D2. This particular supplement by Pure Encapsulations is our favorite vitamin D supplement for that reason: you get 1,000 IUs of D3 in each capsule. The brand is also one of the most solid brands on the market and their supplements are third-party tested by NSF.

How to take: According to the National Institutes of Health (NIH), adults should take at least 600 IUs of vitamin D daily. Vitamin D supplements are best absorbed by your body when taken with a food containing fat, like avocado, nut butter or cheese.

Known as the "sunshine" vitamin, vitamin D plays a big role in keeping your bones, teeth, muscles, nerves and immune system in tip-top shape. Low levels may be associated with a host of conditions, including depression, high blood pressure and weak bones.

Because people generally under-eat vitamin D foods, the 2020-2025 Dietary Guidelines for Americans list vitamin D as one of several nutrients of public concern. According to a 2022 study that included data from 71,685 participants, about 41% of the general U.S. population does not get enough vitamin D.

While it is difficult to get enough vitamin D from only food, there are a few food sources that provide it. The only food sources that naturally contain vitamin D are mushrooms, egg yolks and fish. But cow's milk, and many cereals, plant milks, yogurt and orange juice are fortified with vitamin D. Just be sure to check the label.

What to look for: Most probiotics range from 1 to 10 billion colony-forming units (CFUs), although some go much higher. Different brands also carry different types of bacteria in their supplements so talking with your healthcare practitioner or a registered dietitian can help you choose one best suited for you. That said, Ritual's Symbiotic+ Probiotic supplement is our favorite probiotic supplement for a few reasons. First, it contains clinically studied strains of probiotics. Second, Ritual tests its supplements in-house and with a third-party lab for purity and potency. And it's vegan.

How to take: Some probiotics are better to take on an empty stomach, while others may work best taken with a meal. Follow the package instructions.

The digestive tract is home to a diverse population of microorganisms, like bacteria, viruses and fungimany of which benefit our health. These organisms collectively make up your gut flora, also known as the microbiome.

When there's an imbalance of good and bad bacteria in your gut, you're at higher risk for inflammation and illness. Fermented foods such as yogurt, tempeh, kombucha and kimchi are sources of probiotics and help bring healthy bacteria to the gut.

A 2023 review suggests probiotics may help prevent and manage allergic diseases, gastrointestinal disorders, cancer, cholesterol levels and lactose intolerance. And other research suggests that probiotic bacteria can interact and stimulate intestinal immune cells, helping to strengthen the immune system.

What to look for: There isn't a universal consensus on how much turmeric you should take. A 2021 review found that taking a daily dose of around 1,000 mg of curcumin may not lead to adverse reactions. When shopping for a turmeric supplement, always look for supplements containing black pepper for better absorption. That said, our favorite turmeric supplement made by Thorne, doesn't contain black pepper. But it contains a patented phytosomal curcumin called Meriva and is clinically proven to be better absorbed by the body than other turmeric supplements.

How to take: Take turmeric while eating foods that contain fat so your body can best absorb it.

For centuries, turmeric root has been widely used in several types of cuisine and medicine. Its touted health benefits are due to its bioactive compounds called curcuminoids. The strongest of these is curcumin.

Research suggests that curcumin helps fight against oxidative stress by picking up harmful substances in the body called free radicals, preventing inflammation. Oxidative stress is a normal part of your body's work to function, but if that oxidative stress gets out of hand, it can wreak havoc on your health.

Because chronic inflammation is a culprit behind many chronic diseases, regularly taking turmeric may help prevent or manage arthritis, Alzheimer's disease, depression and cancer.

It's important to note that turmeric supplements might impact people differently based on their genetics. Turmeric supplements may also affect your medications. As with any supplement, discussing it with your healthcare practitioner before taking it is always a good idea.

One of the greatest gifts you can have in life is good health. The primary way to achieve good health is by eating nutrient-dense foods. While there's no perfect diet, supplements can help you reach your health goals and nutrition needs when taken in conjunction with a balanced eating pattern. To ensure your needs are covered, consider supplementing with omega-3s, vitamin D, probiotics or turmeric.

Though supplements can be a driver of good health, they can also be unsafe if not taken with caution and care. Always consult with your healthcare provider to make the best choice for you.

Gaby McPherson, M.S., RD, is a registered dietitian with a master's degree in in Clinical Nutrition with Pediatric Nutrition Emphasis from Saint Louis University. She has a passion for encouraging others to eat well in simple, practical ways that are realistic for the whole family.

This article was reviewed by Jessica Ball, M.S., RD, EatingWell's Nutrition Editor.

Link:

4 Supplements You Should Actually Be Taking, According to a Dietitian - EatingWell

YOU WOULDN'T THINK that the phrase "resistant starch" would be a hot topic on social media, but it's 2024 and here we are. TikTokkers are freezing

And supplement makers are in on the excitement, too, selling resistant starch products that advertise a wide range of supposed benefits: supporting metabolism and digestion, reducing inflammation, and boosting your energy and mood.

But you have to wonder, is any of this true?

We turned to the research and talked to actual experts to find out.

TO START, RESISTANT starch comes from a good family.

Resistant starch is dietary fiber and dietary fiber has broad health benefits, including gut health, weight maintenance, glucose control, and protection against cancer, says Joanne Slavin, Ph.D., R.D.N., professor of food science and nutrition at the University of Minnesota. Maybe youve heard of soluble fiber, which forms a gel in your gut to help you stay full, and insoluble fiber, the kind that helps you poop. Resistant starch is a third type that does a little of both.

Unlike simpler starches, your digestive enzymes cannot penetrate resistant starches, so the starches do indeed make it to your large intestine, where good bacteria in your gut feast upon them. An array of research suggests that consuming resistant starch can shift your gut bacteria profile in favor of beneficial species. These good bacteria produce helpful short-chain fatty acids with anti-inflammatory properties.

FIRST, YOU SHOULD try to eat your resistant starch from food. (More on that later.)

Companies claim resistant starch supplementswhich contain concentrated or chemically modified versions of indigestible starches from foods like rice and potatoescan help you maintain healthy blood sugar, support digestion and gut health, boost your mood, and energy levels, and more.

While small studies suggest some potential benefits to supplementing with resistant starch, keep in mind that not all resistant starches are the same. There are five subtypes, and every supplement contains a different type (or blend). That means that the results of one study on resistant starch dont necessarily apply to every product on the market.

Some possible (but not proven) benefits of supplementation include:

A study review published in Frontiers in Nutrition showed that resistant starch types 1 and 2 (1 is found in whole foods, 2 in some supplements like corn-based resistant starch supplements) can help to reduce blood sugar after meals in people with type 2 diabetes or prediabetes. Resistant starch type 2 can improve fasting blood sugar and insulin function, possibly because it can be taken in larger quantities as a supplement than the natural food forms.

In a small study published in Nature Metabolism, people who consumed a corn-based resistant starch supplement every day for eight weeks lost an average of six pounds and improved their insulin function, a key component of metabolic health. Study participants who took the supplement increased their concentrations of the helpful gut bacteria Bifidobacteriumadolescentis and showed an increase of metabolites linked to burning fat.

A small study in the Journal of Functional Foods showed that people who supplemented with a resistant starch from potatoes for four weeks reduced histamine levels in their gut, a known trigger of gastrointestinal disturbances. One catch: the supplement maker was involved in the study. (Whomp whomp.)

So as with anything trending on TikTok, some of the promises about resistant starch are overblown. While resistant starch might aid blood sugar control, theres no evidence that it cures diabetes or does that famous thing so many supplements supposedly do, detoxify. (Your liver does that, by the way.)

YOU DON'T HAVE to reheat all your carbs to consume resistant starch. You can find the stuff in:

Then, consider a supplement as an insurance policy to get enough roughageAmericans only eat half the recommended amount of dietary fiber, says Slavin. As a dietitian I always promote foods over supplements, but resistant starch supplements can also fit into some diets as a source of dietary fiber and a method to reduce calories, says Slavin.

Studies have shown that people safely tolerate up to 45 grams per day with minimal side effects. We don't have a UL (upper limit) for fiber or resistant starch in the U.S., says Slavin, so it is unlikely that you could over-supplement.

Because resistant starch is digested more slowly than other fiber supplements (like the psyllium husk in famously regulating supplements like Metamucil), it is less likely to cause bloating and gas.

Excerpt from:

Before You Take a Resistant Starch Supplement, Try This - Men's Health

Q: I take a daily fiber supplement, but Im confused about whether it offers the same health benefits as fiber-rich foods. Is getting fiber from a supplement just as good?

It depends on your definition of good, said Dr. Denise Millstine, an integrative medicine physician at the Mayo Clinic. If your goal is to improve your bowel movements or reduce some digestive symptoms (like constipation, diarrhea, bloating or cramping), she said, fiber supplements can often help.

But they wont offer the same vitamins, minerals and other beneficial compounds found in fiber-rich foods, she noted.

Fiber is a nutrient that our digestive systems cant break down. This slows the movement of food through the digestive tract, and helps to reduce blood sugar spikes and lower cholesterol. It also bulks up and softens our stool, which can decrease the risk of constipation.

When you take a fiber supplement, all you get is fiber on its own, Dr. Millstine said. But when you consume fiber from a meal, she added, youre also benefiting from other nutrients. One cup of blueberries, for instance, contains four grams of fiber along with B and C vitamins, potassium, magnesium and more.

These and other important nutrients in fiber-rich foods work together to reduce inflammation and lower the risk of cardiovascular disease and some types of cancer, said Nicola McKeown, a nutrition research professor at Boston University. Fiber-rich foods also help maintain a healthy gut, she said.

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Originally posted here:

Is a Fiber Supplement Just as Good as Fiber From Food? - The New York Times

iHerb, an e-commerce retailers for vitamins, minerals, supplements and other health and wellness products, announced a partnership with The Vitamin Shoppe to bring the U.S.-based retailer's portfolio of brands to millions of new consumers worldwide.

From supplements to skincare to grocery items, iHerb ships over 50,000 products from over 1,800 brands to more than 180 countries. With this partnership, health and wellness consumers can now access The Vitamin Shoppe's innovative range of premium brands, including The Vitamin Shoppe, Vthrive The Vitamin Shoppe, BodyTech and BodyTech Elite on iHerb's platform.

[Read more: 6 trends in vitamins and nutritional products]

Muriel Gonzalez, president of The Vitamin Shoppe, said, At The Vitamin Shoppe, we believe everyone is deserving of good health, so we're especially pleased to now offer our high-quality supplements and advanced sports nutrition formulas to millions of new consumers in markets around the world, via the global reach of iHerb. Our collection of exclusive brands and products are consistently top sellers across our U.S. business, due to their trusted quality, innovation and value. We look forward to bringing those industry-leading standards to our partnership with iHerb and its extensive international customer base."

iHerb now offers more than 250 products from The Vitamin Shoppe, with hundreds more slated for release in the coming months.

[Read more: CRN adopts guidelines for supplements, functional food sold on e-commerce platforms]

More here:

iHerb partners with The Vitamin Shoppe - Drug Store News

The authorities have also involved industry stakeholders, including companies and industry associations, in the discussion.

Health Foods and Dietary Supplements Association (HADSA) is one of the associations involved.

Earlier in February, we reported that the Indian government has formed a five-member panel to examine the possibility of shifting nutraceutical regulatory oversight from the Food Safety and Standards Authority of India (FSSAI) to the Central Drugs Standard Control Organisation (CDSCO).

The intent is said to address regulatory challenges and promote consumer safety.

Since April, there has been discussions held fortnightly to assess the possibility and other options.

One of the options raised, is to let the Drugs Controller General of India (DCGI) take over the control of vitamins and minerals with dosage levels above one RDA and upper limit, Dr. Vaibhav Kulkarni, honorary secretary and board member of HADSA, told NutraIngredients-Asia.

Dr. Vaibhav, who was previously the head of regulatory affairs with Abbott Nutrition, is also the founder and director of nutraceutical start-up Zantus Lifesciences.

At the moment, vitamins and minerals with dosage levels above one RDA or upper limit will be considered as pharmaceuticals.

However, there are exceptions for Foods for Special Medical Purpose (FSMP) and Foods for Special Dietary Use (FSDU).

According to the FSSAI, FSMP products, for example, may have nutrients at levels higher than the RDA, but not exceeding the limits of vitamins and minerals as specified in Schedule III of the nutraceutical regulations.

There has been an influx of applications for FSMP and FSDU, and this has called for greater expertise to look into this area, Dr. Vaibhav said.

For instance, there has been concerns around hypervitaminosis abnormally high storage levels of vitamins raised by doctors in the scientific panel formed to assess these applications.

The scientific panel looks into the data that the company has submitted for that particular level. At the same time, you have doctors in the panels who suggest that hypervitaminosis is also a big issue.

The authority has opened up and said that the regulation needed to be looked into again, and we will have to see whether it is logical to keep this thing in entirety with the food authority, or could it be shifted to the DCGI. Thats where the discussion is still ongoing, he said.

Other reasons for involving the DCGI include enforcing GMP, hygiene and safety standards for pharmaceutical companies that are also manufacturing nutraceuticals in their facilities. One of the aims is to ensure that nutraceuticals are not contaminated with pharmaceutical substances during the manufacturing process.

Asked the timeline, he said that the rate at which the discussion and changes would be pushed would depend on how eager the minster was in driving this forward.

NutraIngredients-Asiahas contacted the DCGI for comments.

HADSA, in this case, is of the view that all nutraceuticals should continued to be overseen by the FSSAI.

It is involved in one of the panels that looks at why nutraceuticals should remain under the purview of the food regulator.

It will also assess the possibility for disease or risk reduction claims for food, as well as enforcing Good Manufacturing Practice (GMP).

The panel is also made up of ex-government officials, private companies, and research institutes.

Dr. Vaibhav said HADSA was of the view that nutraceuticals even those that were above one RDA and upper limits should be regulated by the FSSAI in order to drive innovation forward.

A lot of the industry players feel that if the regulatory control of nutraceuticals goes under DCGI, the possibility of the growth rates that I've told you may not happen, or may get down, he said.

He also pointed out concerns around price control as seen in the pharma industry.

If nutraceuticals come under price control, then automatically, a lot of players will get discouraged, because they will not get the profits the way they want to, and this may also stifle innovation.

In a sense, it can slow down our industry. So all these points need to be considered so that there is a minimal hit to the industry if they are moving nutraceuticals under the DCGI.

We want to protect nutraceutical innovation but we are happy to discuss the other possible arrangements as well.

Indias nutraceutical industry has expanded swiftly in the past decade.

It now has a market size of more than US$5bn and in the next one to two years, it is poised to grow by 22 to 25 per cent.

It is expected that by the end of 2025 or early 2026, the market, the sales of nutraceuticals is going to touch US$18bn. From a global perspective, India will grow from a market share of two per cent to 3.5 per cent just in a few years time,"Dr. Vaibhav said.

Originally posted here:

Indias food and drug authorities in talks over which body controls vitamins and minerals above RDA - NutraIngredients-Asia

In the absence of EU guidance on probiotic food supplements, the Food Safety Authority of Ireland (FSAI) has developed its own guidance document to help food supplement producers and food businesses assess the safety of probiotics used in their products.

According to the guidance, the most commonly used probiotics in food supplements are lactic acid bacteria strains, bifidobacteria, Bacillus sporogenes, and Saccharomyces boulardii. Although the consumption of probiotics can carry some potential risks, reported adverse effects resulting from common probiotic food supplements are few. When adverse effects have been reported, they are usually in patients at an increased risk of infection.

Under current EU law, the term probiotic is currently not authorized as a health claim and is therefore not allowed on food or food supplement product labels. In Ireland, food supplement producers are required to notify FSAI of their products being placed on the market, which is not an approval or authorization procedure; rather, a notification is completed via an online form, which includes submission of the product label to FSAI. Additionally, FSAI references the European Food Safety Authoritys (EFSAs) Qualified Presumption of Safety (QPS) listwhich includes some species-level bacteria and yeaststo assess the safety of microbes or their byproducts in foods.

Furthermore, if a probiotic organism was not used in food in the EU prior to 15 May 1997, its use must be authorized under the novel food Regulation (EU) 2015/2283. If the organism was genetically modified, it must be authorized under Regulation (EC) No. 1829/2003 on genetically modified food and feed, and under Directive 2001/18/EC on the deliberate release into the environment of genetically modified organisms.

In the guidance document, FSAI describes the most appropriate criteria when assessing the safety of probiotic food supplements, including:

FSAI states that a food supplement producer should be able to demonstrate that the organism(s) used meets the aforementioned criteria. Other food safety evidence that supplement producers should provide to FSAI include:

Other recommendations to food producers in the guidance document suggest that producers document their food safety management systems (FSMS); that the individual microbial strains used should be stored and accessible in the event of a suspected link to human infection; that the product labels include strain types and the number of organisms present, appropriate storage advice, and accurate shelf-life information; and, in the instance that an Enterococcus faecium strain is used, that the label clearly indicates its presence.

Read more from the original source:

FSAI Publishes Guidance for Industry on Safe Use of Probiotics in Food Supplements - Food Safety Magazine

Our body needs a variety of different vitamins and minerals to thrive, including eight different B vitamins. And out of all of them, vitamin B12 might be the most popular. But what exactly is B12, and do you need to take it every day? B12 supplements are most often seen marketed to boost your energy and mood, but this vitamin plays a far more critical role in the body. It is an essential vitamin necessary for producing healthy red blood cells, supporting nerve and brain function, and making DNA, the genetic material contained in all your cells. While most people get enough B12 through a variety of foods, taking a supplement to prevent deficiency generally wont cause harm. Additionally, it may be beneficial for some populations to supplement with B12, including those who follow a vegan or vegetarian diet or have conditions that cause malabsorption of B12.

Vitamin B12 is a water-soluble vitamin that contains the mineral cobalt, so is sometimes called cobalamin. It is naturally found in some foods like tuna, beef and dairy, is added to fortified foods like breakfast cereals, and is available as a dietary supplement or prescription. B12 is a necessary nutrient for the development of the brain and nerve cells, red blood cells and DNA synthesis. Since it is not primarily found in plant foods (though some, like seaweed and mushrooms, can contain small amounts), it is essential for people who follow a vegan and vegetarian diet to supplement or consume foods fortified with B12.

Most people in the U.S. consume adequate amounts of B12. Data shows that only 4% of men and 8% of women in the U.S. had food and beverage intakes of B12 below the estimated average requirement (EAR). There are several causes of vitamin B12 deficiency. Some people may develop B12 deficiency if they do not consume enough B12 in their diet, have difficulty absorbing B12 from food, have a condition known as pernicious anemia, have had gastrointestinal surgery removing portions of the GI tract or have prolonged use of certain medications such as metformin, oral contraceptives, proton pump inhibitors and H2 blockers. However, because most people do consume enough through food and the body stores a significant amount of vitamin B12 in the liver, symptoms of B12 deficiency can sometimes take years to appear.

The Recommended Dietary Allowance (RDA) of vitamin B12 for adults 19 and older is 2.4 micrograms per day. However, if you are pregnant or lactating, the amount increases to 2.6 and 2.8 micrograms, respectively.

The bioavailabilityor extent a nutrient can be absorbed and accessed in the bodyof B12 depends on its source. For example, the bioavailability of B12 in dairy products is about three times higher than in meat, fish and poultry, while the bioavailability of B12 from supplements is 50% higher than from any food source. That said, including a variety of nutritious whole foods in your diet is the best way to meet your B12 and other nutrient needs.

Research has shown that vitamin B12 plays several essential roles in our health. Some benefits include the following.

Sufficient vitamin B12 is necessary for producing healthy red blood cells and preventing megaloblastic anemia, a type of anemia that causes large, underdeveloped cells. Symptoms of megaloblastic anemia can include fatigue, pale skin, heart palpitations, loss of appetite, weight loss or infertility.

B12 is required for neurological function and maintaining healthy nerve cells. Therefore, B12 deficiency can interfere with maintaining healthy function of the nervous system and could even lead to permanent nerve damage over time.

As an infant's brain develops rapidly, adequate B12 is needed to support healthy brain development and produce red blood cells. B12 is readily found in breast milk and is fortified into formulas, so infants' needs can be easily met from consuming these foods regularly. While rare, B12 deficiency can cause failure to thrive and delays in developmental milestones for infants. If left untreated, vitamin B12 deficiency could lead to permanent brain damage over time. If you have concerns about your child, be sure to talk to your doctor and health care team.

Vitamin B12 plays an important role in energy metabolism. For this reason, if you have a vitamin B12 deficiency, you may feel tired or weak. The good news is that B12 deficiency is generally easy to treat, through increasing food sources, taking a supplement or, in cases of malabsorption, via high-dose injection or nasal spray. Oftentimes, treatments can work very quickly, within 48 to 72 hours. Talk to your doctor to identify an individualized plan for you.

While scientists are studying the effects of B12 supplementation on cancer, heart disease, stroke, dementia or adjunct therapy for viral infections, more evidence is needed to clarify its influence on long-term health.

Since vitamin B12 is bound to protein, B12-rich food sources include:

If you want to start adding more vitamin B12 food sources to your diet, find food sources that you actually enjoy. You are much more likely to continue eating them if theyre foods that can easily be added to your daily diet, says Michelle Saari, M.S., RD, a health specialist at eHealth Project, Try to add at least one food source per day. This could mean having a bowl of fortified cereal with milk as a snack. You dont need a source at every meal, but try adding more to your weekly diet, and try to add at least one source per day.

If you follow a vegan diet, use fortified nutritional yeast as well as fortified foods to supplement your diet. You can sprinkle it over pasta, pizza and salads for a cheesy flavor, or mix it into soups or stews, says Laura M. Ali, M.S., RDN, a culinary nutritionist based in Pittsburgh. We couldnt agree more, and love including it in recipes like our Vegan Mac & Cheese and our Vegan Chickpea Fritatta.

When a product is fortified with B12, a percent Daily Value will be listed on the food label in the vitamins and minerals section. Naturally occurring B12 is not listed on the food label, says Grace Scarborough, RDN, CD, a dietitian based in Seattle. Although label reading can be confusing, checking labels and choosing plant-based products that are high in B12 can help increase the amount you get in your diet.

Since vitamin B12 is water-soluble, even large doses are generally considered safe because the body does not store more than it needs. Any excess gets flushed out in urine. However, large doses of vitamin B12 that are required to treat deficiency may cause side effects such as nausea, vomiting or diarrhea, and some people may develop itching or skin rash. Be sure to check with your health care provider before starting any high-dose supplements and to follow up if you experience any side effects.

Vitamin B12 does have the potential to interact with certain medications, including medications used to treat gastroesophageal reflux and peptic ulcer disease. This is because these medications slow the release of gastric acid in the stomach, which is necessary for releasing B12 from food. Another common medication that can interfere with B12 absorption is metformin, commonly prescribed for those with prediabetes and diabetes.

While most people get enough from food sources in their diets, people with vitamin B12 deficiency or the followingcircumstances should consider taking a supplement:

While it is rare, people who have sensitivities or allergies to B12, cobalt or other ingredients listed on the supplement label should avoid taking the supplement.

Vitamin B12 is available in multivitamin supplements, B-complex supplements and supplements containing only B12. The amount of B12 in supplements can vary widely, from 500 micrograms to 1,000 micrograms. The most important thing when looking at a vitamin B12 supplement is the dosage to ensure that it is one that is appropriate for you, says Saari. You should consult with your health care provider before starting any new supplement.

There are several forms of B12, including adenosylcobalamin, methylcobalamin and hydroxycobalamin. However, Methylcobalamin is a better-absorbed form of vitamin B12, says Lisa Andrews, M.Ed., RD, LD, a registered dietitian nutritionist at the Health Insiders.

If your budget allows, choose a product that is USP or NSF certified. Its a (voluntary) third-party verification that confirms the listed ingredients are really in therewithout harmful levels of contaminants or heavy metals that shouldnt be in there, says Lori McCall, M.S., RD, LDN.

Vitamin B12 is an essential, water-soluble vitamin that should be consumed through a variety of animal and/or fortified plant foods, or supplements. The health benefits of B12 include supporting a healthy brain, a healthy nervous system, red blood cell production and DNA synthesis. While B12 deficiency can be very serious if it goes untreated, especially for those who are pregnant or for developing infants, it is typically easily treatable through a variety of supplements, including food, pills, injections or sprays, and even high doses are generally considered safe.

Vitamin B12 is a nutrient that supports healthy nerve and blood cells. It also helps you make DNA, your bodys genetic materials that are present in every cell. B12 also helps prevent megaloblastic anemia, which is a blood condition that can make people feel tired and weak.

Through eating a variety-filled diet that includes animal and fortified foods, most people are able meet their B12 needs without supplementation. However, B12 is an essential vitamin, and third-party certified supplements are unlikely to cause harm.

Even taken at high doses, B12 has not been shown to cause any harm. This is because the body does not store excess B12 as it is water-soluble and excreted in urine.

You may have anemia or feel fatigue, muscle weakness or gastrointestinal problems such as diarrhea. Neurological symptoms include weakness, numbness in the hands or feet, tiredness and dizziness. If left untreated, it can lead to nerve damage. If you suspect you have B12 deficiency, your health care provider can confirm with lab work, including a blood and serum test, and provide an appropriate treatment.

See the article here:

What Happens to Your Body When You Take Vitamin B12 Every Day - EatingWell

As a source of omega-3 fatty acids, fish oil supplements have become popular for people seeking to boost heart health. But recent research suggests that, for some people, the supplements may instead raise the risk of adverse cardiovascular outcomes.

For the study, published in the journal BMJ Medicine, researchers turned to a large biomedical database and resource called the UK Biobank. They analyzed the data of more than 415,000 people between the ages of 40 and 69, nearly a third of whom indicated that they regularly supplement with fish oil.

What they discovered is that people with good cardiovascular health who regularly took fish oil had a 5% higher risk of stroke and a 13% increased risk of atrial fibrillation (or AFib), which causes a rapid and often irregular heartbeat and raises the risk of stroke and heart attack over time.

On the flip side, people with heart issues who routinely took fish oil supplements had a 15% lower risk of AFib progressing to a heart attack and 9% reduced odds of heart disease leading to death.

This study highlights the nuanced relationship between fish oil supplements and heart health, emphasizing that universal recommendations on supplements can be potentially dangerous, Michelle Routhenstein, RD, a preventive cardiology dietitian and registered dietitian nutritionist, told Health. It also emphasizes the importance of individualized recommendations based on factors like medical history.

Heres what you need to know about the potential risks of taking fish oil supplements, who might benefit from them, and what experts say to consider before trying them.

Ake Ngiamsanguan / Getty Images

Interest in the connection between omega-3 fatty acids and heart health took off in the 1970s, when scientists hypothesized that Greenlands Inuit people had better heart health because they ate so much fatty fish.

These days, about 19 million people in the United States take fish oil in supplement formmany to treat or prevent heart disease. However, many clinical trials investigating the effects of fish oil supplements on cardiovascular outcomes have shown no clear advantages.

For instance, a study of more than 15,000 people with diabetes found that people taking a fish oil supplement did not have a reduced risk of having a serious cardiovascular event compared to people who didnt take supplements. In another study, researchers discovered that taking fish oil did nothing to reduce the risk of heart attack, stroke, or cancer.

Prior randomized clinical trials have not shown a cardiovascular benefit, Deepak L. Bhatt, MD, the director of Mount Sinai Fuster Heart Hospital at the Icahn School of Medicine at Mount Sinai, told Health. And this [current] observational study suggests that there may additionally be a risk of atrial fibrillation.

This study isnt the first to link the use of fish oil supplements with a heightened AFib risk. Research from 2021 that analyzed seven studies found an association between the two, especially when fish oil was taken at higher doses.

These supplements at high doses are thought to affect certain chemical pathways in the heart, which can affect how electricity flows through the heart,Majid Basit, MD, a cardiologist with Memorial Hermann Health System in Texas, told Health. This may put people at risk for certain types of arrhythmias like atrial fibrillation.

Basit said, however, that further research is needed to understand how fish oil supplements may negatively affect the heart.

Experts say some people may benefit from fish oil supplementation, however.

For example, fish oil supplements could be helpful for people who dont get enough omega-3 fatty acids in their diet, "provided it's at an appropriate dose" and "sourced from a high-quality supplement," Routhenstein said.

Basit pointed out, however, that fish oil supplements should never be used as a substitute for a healthy diet that includes fruits, vegetables, grains, and oily fish.

Fish oil could also be helpful for people with elevated triglyceride levels, according to Routhenstein. Certain doses of omega-3 fatty acids present in fish oil have shown promise in promoting heart health by potentially reducing triglyceride levels, he said.

However, a better option for people with elevated triglycerides, provided they have also had an adverse event such as a prior heart attack, might be the prescription medicine known as icosapent ethyl, Bhatt said. It is a purified form of the omega-3 fatty acid eicosapentaenoic acid (EPA) that has been shown to reduce the risk of heart attack, stroke, and death from cardiovascular causes, and in appropriate patients has been approved by the FDA.

Experts agree that people should speak to a healthcare provider before taking fish oil supplements.

Factors like dosage, quality, and additional ingredients can influence cardiovascular health outcomes, Routhenstein said.

People who take blood thinners may want to avoid fish oil, which can thin the blood and increase the risk of bleeding, Basit said.

Another factor to keep in mind is that the Food and Drug Administration doesnt approve most supplements before they hit shelves, so theres no guarantee that they contain what their label suggests or that they arent contaminated.

In general, experts advise getting your omega-3s through food rather than supplements. Opting for dietary sources like sardines, salmon, and trout to obtain omega-3 fatty acids is a safer and more heart-friendly approach, Routhenstein said.

Other good sources of omega-3s include walnuts, chia seeds, and flax seeds, Bhatt added.

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Study: Fish Oil Supplements Tied to Increased Risk of Stroke, AFib in Some People - Health.com

NEW YORK, July 10 (UPI) -- For acne patients deficient in omega-3 fatty acids, following a plant-focused, varied Mediterranean diet and taking supplements with those nutrients can result in major skin improvements and quality of life, a new study shows.

The study, conducted at Ludwig Maximilian University of Munich in Germany, was published Wednesday in the Journal of Cosmetic Dermatology.

Prescription medications are necessary to treat acne, especially in severe cases, to avoid drawn-out suffering and long-term scarring, the study's authors acknowledged. However, "the potential of lifestyle interventions should not be neglected," they wrote.

Over 16 weeks, a Mediterranean diet and algae-derived omega-3 supplements led to sizable reductions in inflammatory and non-inflammatory skin lesions in 60 people with mild to moderate acne, the study reported.

Notably, 98.3% of participants without prescription medication had omega-3 fatty acid deficits when the study began.

Acne severity decreased significantly in those who reached target omega-3 fatty acid levels on a test measuring the amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in participants' blood.

EPA and DHA are the most important omega-3 fatty acids. They're primarily found in fatty fish and algae, meat and dairy from grass-fed animals, and omega-3-enriched eggs or pastured eggs.

"Lifestyle interventions, including dietary recommendations, should not be considered in opposition to prescription medications, but rather as a valuable adjunct to any modern acne treatment plan," Dr. Anne Guertler, the study's corresponding author and a dermatologist at Ludwig Maximilian University of Munich in Germany, said in a news release.

"Future studies should build on the foundation laid by our current findings in a randomized, placebo-controlled design to improve dietary recommendations for acne patients," Guertler said.

Although four participants reported worsening of their appearance, overall quality of life improved for the others, particularly in those with acne papulopustular, a moderate to severe form that penetrates the deeper skin layers with irritated spots and sometimes inflammation.

Participants received individual counseling and were encouraged to follow a Mediterranean diet composed mainly of unprocessed, seasonal, nutrient-dense ingredients, and to prepare home-cooked meals.

They were advised to reduce intake of ultra-processed foods, milk and dairy products, and meat. Standardized food frequency questionnaires recorded their compliance with dietary recommendations.

Researchers were able to more clearly define dietary triggers of acne than beneficial foods.

"In the pursuit of skin health," especially in young people, the researchers wrote that "clinicians and patients are more than ever seeking treatment approaches that go beyond the conventional options of topical and systemic prescription medications."

They pointed out that a more profound understanding has emerged of the interplay between environmental factors and skin health. Growing evidence indicates that nutrition is a vital component in the formation of skin irregularities or lesions.

They noted the combination of skin care, diet, pollutants, occupational factors, climatic influences and psychosocial variables can affect the onset, duration and severity of skin disease.

"The article gives attention to the importance of lifestyle adjustments, including dietary considerations in acne, an area that warrants additional scientific investigation," said Dr. James Del Rosso, president of the American Acne & Rosacea Society. He was not involved in the study.

"Lifestyle modifications are not suggested as approaches to be used instead of or to replace established medical and/or procedural treatments," said Del Rosso, who also is research director at JDR Dermatology Research, a medical group practice in Las Vegas.

"Rather, they can importantly partner with and work to further improve positive outcomes for patients."

Dr. Kord Honda, a dermatologist at University Hospitals Cleveland Medical Center, agreed that "it is hard to make sweeping conclusions" based on "a relatively small study."

Even so, "omega-3 fatty acids may help to reduce inflammation, and this study's primary objective was to see if they could raise patients' levels of omega-3 fatty acids in their blood by recommending a plant-focused Mediterranean diet and supplementing with oral omega-3 fatty acids," Honda said.

Researchers achieved that objective and another one -- demonstrating improvement in acne, and there was a significant change for the better, said Honda, who also is a professor of dermatology at Case Western Reserve University School of Medicine in Cleveland.

However, Honda added that this study did not evaluate patients with severe acne, and participants did not use acne medication, which likely would have improved their condition further.

"Treatment of acne can help prevent scarring and discoloration," he said. "It often improves with age, but not always."

Honda recommends seeing a dermatologist to establish a treatment plan. The dermatologist can perform a physical examination and obtain a patient's health history to decide on the best approach. Options include topical treatments, antibiotics and lifestyle changes, including diet.

"Eating a Mediterranean diet enriched with omega-3 fatty acids has been shown to confer significant health benefits in a number of areas," said Dr. Shoshana Marmon, an assistant professor of dermatology at New York Medical College in Valhalla, N.Y.

Known benefits include reducing the risk of cardiovascular disease, lowering blood pressure, decreasing triglycerides in the blood, and helping alleviate joint inflammation in rheumatoid arthritis.

"Larger randomized controlled trials are needed to confirm the results of this pilot study and demonstrate causality" for acne improvement, Marmon said.

Until then, said Dr. Nishit Patel, vice president of Tampa General Hospital, "the key takeaway is that diet can play a role in skin health, particularly in acne, as shown in this study."

When people with mild to moderate acne lack sufficient omega-3 fatty acids, a Mediterranean diet and oral supplements can reduce the number of active lesions, even though this doesn't appear to affect facial oil production, said Patel, who also is a professor of dermatology and cutaneous surgery at USF Health-University of South Florida.

To determine if a patient with acne is deficient in omega-3 fatty acids, a clinician would order a specific blood test, said Dr. Angela Lamb, vice chair of clinical operations in dermatology at Mount Sinai Health System in New York City.

Lamb said she advises patients to pursue a plant-based diet, while limiting processed foods and dairy and adding items rich in omega-3 fatty acids.

"I wouldn't necessarily recommend the supplements for everybody," she said.

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Acne improves with omega-3 fatty acids, plant-based diet, study shows - UPI News