Category Archives: Food Supplements

There was an increase in the number of food safety reports on a platform managed by the European Commission in 2021, according to a new report.

The Alert and Cooperation Network (ACN) includes theRapid Alert System for Food and Feed (RASFF),Administrative Assistance and Cooperation system (AAC) and theFood Fraud Network (FFN).

In 2021, 4,607 notifications were sent through RASFF with 4,102 related to food, which was almost a 20 percent increase compared to 2020.

Pesticides were the main hazard notified, representing 27 percent of the health-related notifications. As in 2020, many notices related to a major ethylene oxide incident. The unauthorized substance was mentioned 468 times and led to the biggest food recall operation in EU history, according to the report.

The basis for food reports were mostly an official control on the market, followed by a companys own check. Only 4 percent were due to consumer complaints.

Issues behind the notificationsRegarding origin of non-compliant products, Poland was the top EU country at 381 notifications with 263 because of Salmonella in poultry meat, which in 154 cases were notified by Poland itself. France, Germany and Spain all had more than 200.

Considering non-EU countries, Turkey was first with 613 notifications, mainly related to findings of pesticides, followed by India, China, Brazil, the United Kingdom and United States.

The top recurring issues involved pesticide residues in fruit and vegetables from Turkey, Salmonella in poultry meat from Poland and in herbs and spices from Brazil. Aflatoxins in nut products and seeds from the United States also made the top 10.

There were 863 reports for pathogenic microorganisms and three-quarters were because of the presence of Salmonella. In almost half of them, Salmonella was detected in poultry meat products, mainly with a Polish origin. In nearly 150 reports the implicated product came from the herbs and spices category and often was black pepper from Brazil. Listeria monocytogenes was next with 138 alerts and 89 were because of E. coli.

In 33 foodborne outbreaks reported in RASFF, 14 listed Salmonella as the cause, four each were linked to Listeria monocytogenes and histamine, and three each to norovirus and E. coli.

The European Food Safety Authority (EFSA) and European Centre for Disease Prevention and Control (ECDC) were involved in five joint notification summary (JNS) multi-country outbreaks, which are not made public. They were a cluster of Listeria monocytogenes linked to fish products, an outbreak of Salmonella Enteritidis from bovine ground meat, a cluster of Listeria infections because of soft cheese, Salmonella Mbandaka and Salmonella Havana infections linked to sesame-based products and a cluster of Listeria cases linked to fish products.

A total of 281 RASFF notifications related to e-commerce as the main way of trade were reported by member countries. Half of all requests for products traded online concerned dietetic foods, food supplements and fortified food.

Fraud statsSuspicions of fraud have been raised in 407 cases compared to 349 in 2020. As in 2020, fish and fish products was the second category involved after illegal movement of pets. Problems included undeclared added water in frozen pangasius fillets and shrimp and honey adulterated with sugar.

Notifications involved suspected illegal treatment of tuna with carbon monoxide, nitrates and nitrites; abuse of additives like ascorbic and citric acid and labeling deficiencies. An outbreak was reported with 12 people poisoned after eating tuna illegally treated with a high dose of nitrites.

Fats and oils were the third most reported category with problems relating to marketing standards and to olive or virgin olive oil sold as extra virgin olive oil. Meat and meat products other than poultry reports concerned forged documentation, illegal trading or exceedance of water.

Another issue was the falsification of accompanying documents of meat or fishery products such as invoices, certifications and Common Health Entry Documents to tamper with information on traceability. This often involved unauthorized establishments.

Some exchanges covered the sale of unapproved substances, such as 2,4-Dinitrophenol (DNP), a chemical used as a rapid weight loss supplement. It can be fatal for humans and is mainly sold online.

Focus on fraud involving horsesBelgium, France and Germany got the most use of the AAC system for suspicions of fraud, followed by Italy and Slovenia. In other countries, the tool is not yet always used to combat food fraud. Almost 70 percent of the requests concerned goods coming from the EU and 30 percent from outside Europe.

The number of requests regarding horses was steady at 18 and related to falsified documents, mainly passports. With such forgery, horses that are not fit for human consumption or for which traceability is altered, could unlawfully be brought into the food chain.

During 2020 and 2021, several EU countries have tried to combat the illegal introduction of horses into the food chain. Horses excluded from this chain no longer have any market value at the end of their life. Traffickers have started falsifying passports of these horses to reintroduce them into the food chain.

The problem shifted from one country to another depending on the controls carried out. As a result, in countries with numerous checks, member states have seen a reduction in the number of horses killed, and a shift in slaughtering to other countries. Several hundred falsified passports were discovered and seized by various agencies.

Criminal organizations have been identified in some countries. The phenomenon is not eliminated, because not all countries have participated in the action, but it has been stopped in many places. It also highlighted some traders are trying to introduce into the food chain equines that are sick or have received unauthorized drug treatments, said officials.

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EU sees rise in fraud exchanges and RASFF alerts in 2021 - Food Safety News

Despite folk wisdom to the contrary, experts say there is unfortunately no cure for the common cold. Sipping chicken soup or gargling with salt water may feel comforting, but these common suggestions fall woefully short of stopping an actual viral illness. Now, experts are warning that so does another widely recommended "cure" that's often granted far more credibilityone that comes in the form of a popular supplement. Read on to learn which supplement has been debunked as a cure for the common coldand why taking it could actually be hazardous to your health.

READ THIS NEXT:If You're Taking This Popular Supplement, It Could Be Causing Nightmares.

First, let's get one thing straight: supplements are, by definition, not intended to treat illness or disease. If a supplement is labeled or marketed to suggest that it is, then it must be classified as a drug and meet a more rigorous set of regulatory standards, explains the U.S. Food and Drug Administration (FDA).

Though some supplements do seem to have tangible health benefits, reframing the way we think of themas tools for filling nutritional gaps, rather than as medical treatmentscan provide a more realistic set of expectations for these products. It is also important to be aware that some supplements, while not drugs, can still come with side effectsespecially if they are taken in excess.ae0fcc31ae342fd3a1346ebb1f342fcb

READ THIS NEXT:If You See These 2 Words on a Supplement Bottle, Don't Take It, Experts Warn.

One of the most common recommendations for fighting the common cold is to take a vitamin C supplement, which many people believe can boost the immune system and fight off cold symptoms. However, plentiful research has found that vitamin C supplements do little to prevent or cure a cold. In fact, many people suffer side effects from taking far too much vitamin C.

The New York Times recently explained the origin story of this particular medical "myth" in a quiz about supplement use. "The myth that vitamin C helps blunt cold symptoms goes back to Linus Pauling, a famous American physicist who studied chemical bonding and won two Nobel Prizes. But his later obsession with vitamin C was based more on his own self-experimentation than on any traditional research. In his 1970 book, Vitamin C and the Common Cold, he recommended taking more than 30 times the current daily recommended dose of the vitamin to boost energy and avoid colds. But there is little evidence to back up his advice," The New York Times reports.

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Vitamin C being recommended in such excessive quantities is especially troubling given that it can cause potentially serious side effects. According to the Mayo Clinic, the recommended daily amount of vitamin C is "90 milligrams for adult men and 75 milligrams for adult women," yet most vitamin C supplements on the market are sold in 1,000 milligram doses.

Ingesting more than 2,000 milligrams of vitamin C daily can cause kidney stones, nausea, vomiting, diarrhea, heartburn, stomach cramps, fatigue, headache, skin flushing, and more, the Mayo Clinic adds. It's important to remember that you also get vitamin C from your dietmeaning the amount you ingest through a supplement is added to the amount you ingest through food. This can cause some people to have more than the recommended total amount of this vitamin in their system without realizing it.

The New York Times suggests simply relying on foods rich in vitamin C for your total recommended amount. "Vitamin C is an important antioxidant, but most people get enough from their diet," the paper reports.

Some foods that are packed with vitamin C include citrus fruits, berries, peppers, potatoes, cabbage, tomatoes, Brussels sprouts, spinach, and broccoli. Speak with a doctor or nutritionist if you are unsure of whether you are receiving enough vitamin C through your diet.

More here:

Don't Take Vitamin C When You Have a Cold, Experts Say Best Life - Best Life

Its probably safe to say that the majority of us desire strong nails, glowing skin, and shiny hair as these things have become a standard of beauty in our society. But did you know that how these features look on the outside is often a reflection of whats going on inside your body, and your hair, skin, and nails can say a lot about your health?

While a lack of proper vitamins can show up in your outward appearance resulting in dry, brittle hair, dull or dry skin, and changes in texture or appearance of your nails, eating a well-balanced diet can dramatically improve the health of your hair, skin, and nails. By incorporating the right nutrients into your diet, you can have the healthy hair, skin, and nails youve been lusting after.

Here are all the best foods and vitamins you should be eating for beauty from the inside out.

Biotin

The crme de la crme of hair, skin, and nail vitamins, if you had to choose just one vitamin to take for optimal hair, skin, and nail health, biotin is it. This B-complex vitamin can strengthen brittle nails, promote hair growth, and maintain healthy, glowing skin. While there are numerous biotin supplements out there, you can also get a healthy dose of biotin from your diet. Binge on biotin by eating liver, sweet potato, egg yolks, and salmon, as well as nuts and seeds.

Vitamin A

A form of retinol and beta-carotene, vitamin A is famed as a skincare ingredient, present in many skin care products, and its equally beneficial for your hair and nails too. While its often applied topically, you can get your daily dose of vitamin A in a variety of food. When it comes to Vitamin A, think of orange fruits and veggies like carrots, sweet potato, squash, and cantaloupe. Youll also find it in tuna, liver, and broccoli,

Folate & Other B Vitamins

Folate and other B vitamins like B-12 are essential for maximum hair, skin, and nail health. These vitamins boost the development cells responsible for bringing oxygen to your hair, skin, and nails, promoting optimal health, regeneration, and growth. To get more folate in your diet, eat things like dark, leafy greens, lentils, avocado, beans, and citrus, as well as nuts and seeds. To boost B-12, eat more animal products like meat, poultry, fish, dairy, and eggs.

Protein

Because hair skin and nails are made up predominantly of keratin and protein increases keratin production in your body, ensuring you get enough protein in your diet is paramount for healthy hair, skin, and nails. For maximum protein, eat more animal products like meat, poultry, fish, eggs, and dairy, or add a scoop of protein powder to a morning smoothie. For those who are plant-based, eat more lentils, soy, legumes, nuts, and seeds.

Omega 3s

Omega 3s are natures moisturizer and are well-known to lubricate and nourish your hair, skin, and nails. For shiny hair, smooth nails, and youthful, bouncy skin, eat more fatty fish like mackerel, salmon, and sardines or other things like eggs, spinach, walnuts, flaxseeds, and chia seeds.

Vitamin E

Vitamin E, also known as alpha-tocopherol, is an antioxidant essential to cellular function and cell turnover, which can greatly impact the overall health of your hair, skin, and nails. This antioxidant combats free radicals known to damage the cells of your hair skin and nails while also restoring previously damaged cells. Vitamin E also replenishes lost moisture and increases circulation which is key for strong nails, longer thicker hair, and smooth, glowing skin. Increase your Vitamin E intake by eating things like sunflower seeds, almonds, wheat germ oil, spinach, and avocados.

More Tips For Healthy Hair, Skin, and Nails

While eating a healthy, well-balanced diet full of vitamins and nutrients is essential, Its equally important to take care of your hair, skin, and nails from the outside as well. Routine hair treatments, manicures, and a daily skincare regime are all things you can integrate into your lifestyle to always look your best. Choosing high-quality products that contain healthy ingredients to promote the health of your hair, skin, and nails can make a huge difference in your appearance. Product lines like SNS formulate their products with nutrient-rich ingredients like Vitamin A, E, B5, D3, and Calcium that nourish the nail beds, promoting healthy growth and strong, resilient nails. Using healthy products like these along with eating a nutrient-rich diet will ensure your hair, skin, and nails always look healthy and beautiful.

Continue reading here:

The Best Foods and Vitamins for Healthy Hair, Skin, and Nails - UrbanMatter

July 7, 2022

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Lallemand Bio-Ingredients, a yeast specialist based in Canada, announces that the EU Regulation authorizing the use of its Lalmin non-animal vitamin D yeast in 22, consolidated, new food categories, has now been published.

Manufacturers looking for a non-animal, natural source of vitamin D2 can count on us

Vitamin D is vital for human health; it is obtained by sunlight and some foods, and supplements are recommended for those in countries with less sunshine. Many vitamin D products come from animal sources including eggs and lanolin.

Previously, Lallemands vitamin D yeast was permitted for use in baked products and food supplements. In April of last year, Lallemand received a favourable opinion from the European Food Safety Authority (EFSA) for the use of vitamin D yeast in additional categories, including fermented milk or cream, and meat or dairy analogues. The EU has acknowledged that the use of vitamin D yeast across a wide range of food categories is safe for all intended populations.

Celia Martin, Global Regulatory Affairs Director for Lallemand Bio-Ingredients comments: Our effort to expand the use of vitamin D yeast in food applications has been successful and we are happy to see that we are now able to provide it to the EU market in a wide variety of food products. Evidence from the scientific community continues to show that vitamin D levels in the EU population require supplementation. The community will now be able to obtain sufficient quantities in a variety of foods.

Manufacturers looking for a non-animal, natural source of vitamin D2 can count on us. Our vitamin D yeast was the first vitamin D novel food approved in the EU and were proud to continue to invest in this increasingly important ingredient.

An application dossier has also been submitted to the U.S. FDA with a petition to extend the use of Lalmin vitamin D yeast in 18 food categories. Approval is expected in 2022.

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Lallemand Receives Authorization For Non-Animal Vitamin D Yeast in the EU - vegconomist - the vegan business magazine - vegconomist - the vegan...

ByGrace Fernandez

Even before the COVID-19 pandemic disrupted food supplies, health systems, and global nutrition programs, 800 million around the world were undernourished (supplied with less than the minimum amount of the nutrients or foods essential for sound health and growth). Children were especially vulnerable: 144 million children under five were stunted (low height-for-age). 47 million children were affected by wasting, a life-threatening form of malnutrition.

As nutrition policy expert Rebecca Heidkamp and co-authors wrote in a Nature study, "the world was already not on track to achieve Sustainable Development Goal 2to eliminate hunger and all forms of malnutrition by 2030."

The goal of their study was to model the potential short- and long-term impacts the pandemic would have on nutrition and recommend policies to mitigate damage.

With modeling tools, they were able to determine potential impacts under optimistic, moderate, and pessimistic scenarios from 2020 to 2022. One big challenge was that the pandemic itself interfered with capturing critical datain this case, an exact count of wasted and stunted children.

"We've been struggling to know what the actual impacts have been," says Heidkamp, an associate scientist in International Health who specializes in developing nutrition policy in low- and middle-income countries. At the start of the pandemic, UN agencies, including WHO and UNICEF, were dependent on phone surveys to collect data. This meant researchers "couldn't go out and actually measure women and children," she says, and "that's what we care about in nutrition."

The study points to evidence from phone surveys in Asia and Africa revealing disruptions in food supply chains and a spike in food prices resulted in dramatic increases in poverty and food insecurity in 2020, forcing families to shift to poorer diets.

Since the start of the pandemic, countries like India and Brazil have adapted and scaled up government assistance programs and social safety net programs, such as social protection and cash and food transfers, but public health experts predict these efforts will be insufficient to return to living standards seen prior to the pandemic.

Standing Together for Nutrition: A Trusted, Unified Voice

Early in the pandemic, lockdowns especially posed a threat to global nutrition efforts, including the disbursement of iron supplements through prenatal care for pregnant people at high risk of anemia; food assistance for families, such as staples like flour, cereal, beans, and lentils; and routine interventions to prevent and treat acute malnutrition. In addition, school closures halted school feeding programs.

The crisis led to the creation of a research and advocacy consortium involving several Bloomberg School faculty including Heidkamp, called Standing Together for Nutrition, or ST4N.

The group includes nutrition, economics, and food and health systems experts. Their goal: to identify the potential impacts of COVID-19and now the war in Ukraineon food security and nutrition in low- and middle-income countries, and ultimately recommend nutrition interventions to mitigate excess stunting and child mortality.

"Now rising costs of products used to treat malnutrition are threatening to interrupt those programs as they cannot reach as many, even as the need goes up," says Heidkamp.

The study reports that in 2019, the UN World Food Programme estimated that 150 million people in 81 different countries needed food assistance. In February of 2022, it rose to 276 million people. The agency predicts that number to increase to 323 million this year alone.

Heidkamp anticipates that 2022 will be a big advocacy year for nutrition. "There are many challenges as we look ahead, but we need to keep shining the light on these issues and figure out who the right global players will be," she says.

In the Nature piece, Heidkamp and co-authors urge "governments, donors, and the UN to help prevent a major exacerbation of malnutrition." They recommend succinct steps these players must take to build more sustainable food systems that can help support affordable and nutritious diets for all:

Heidkamp says donors and affluent groups like the World Bank have the power to strongly influence other countries toward ending trade restrictions, implementing social protection programs, and activating humanitarian assistance in order to end food insecurity and malnutrition.

Originally posted here:

Food insecurity amid the COVID-19 pandemic | Hub - The Hub at Johns Hopkins

A rise in Shiga toxin-producing E. coli (STEC) infections has prompted a warning by health officials in the Czech Republic.

The National Institute of Public Health (SZU) reported that in the first six months of this year 25 cases have been recorded and 15 of them occurred in the past two months.

Eight were reported in May and seven in June. That is more than half of all cases so far in 2022. The majority of those sick are children under the age of five. In 2021, 46 cases were recorded.

Sick people come from across the country but mostly Prague, the South Moravian and South Bohemian regions. Twelve infections were caused by E. coli O26 and six by E. coli O157.

People can become infected by contact with animals, eating insufficiently cooked meat, drinking unpasteurized milk, or by contact with an infected person.

Summer increaseSZU said the disease is often associated with seasonal activities, such as barbecues, or visits to animal farms or zoos.The agency urged people to pay attention to hygiene and correct food preparation.

Since 2018, 165 STEC infections have been reported in the Czech Republic, and 47 people were hospitalized. Of these, 37 were children under 5 years old and one died.

Symptoms of E. coli infections vary for each person but often include severe stomach cramps and diarrhea, which is often bloody. Some patients may also have a fever. The time it takes to start having symptoms after being infected is usually three to four days and most patients recover within five to seven days.

About 5 to 10 percent of those diagnosed with E. coli infections develop a potentially life-threatening kidney failure complication, known as a hemolytic uremic syndrome (HUS). Symptoms of HUS include fever, abdominal pain, feeling very tired, decreased frequency of urination, small unexplained bruises or bleeding, and pallor.

This condition can occur among people of any age but is most common in children younger than five years old because of their immature immune systems, older adults because of deteriorating immune systems, and people with compromised immune systems such as cancer patients.

SZPI annual reportMeanwhile, the Czech Agriculture and Food Inspection Authority (SZPI) has disclosed almost a quarter of foodstuffs checked were non-compliant in 2021.

The annual report covers food supplements, checks of online food sales, honey, olive oil and saffron authenticity and ethylene oxide in spices and sesame seeds.

The agency found 3,202 non-compliant lots of food and other products. Almost 27 percent of foodstuffs from non-EU countries failed to comply with national or European legislation. Nearly 20 percent of lots from EU countries had violations as well as 16.2 percent of domestic products. The highest percentage ofnon-compliant batches was chocolate and confectionery; dehydrated products, liquid flavorings, dressings, salt and mustard.

The main category found tobe microbiologically unsafe were meat products, followed by milk products and bakery. The top safety violation was the growth ofvisible mold and spoiling due tomicrobial activity.

Salmonella was discovered infive batches offresh chicken and two batches ofmeat-based ready-to-cook food. Vibrio parahaemolyticus was found intwo batches ofshrimp. Listeria monocytogenes was detected inthree batches ofdelicatessen products from aproduction plant.

Shiga toxin-producing E. coli or enteropathogenic E. coli (EPEC) was found inthree batches ofsteak tartare on the market and also inone cold dish of steak tartare from arestaurant. EPEC was also detected insprouted radish seeds from the market. Campylobacter was detected intwo batches ofready-made hot kebab and doner meals.

In 2021, 2,407 administrative proceedings against food businesses were concluded, in which fines totaling $3.8 million were handed out. SZPI imposed 11,285 bans on the marketing of foodstuffs this past year, and the value of the banned items amounted to $2.5 million.

(To sign up for a free subscription to Food Safety News,click here.)

Originally posted here:

Officials warn of increase in E. coli infections - Food Safety News

If you throw back a handful of vitamins and minerals every morning, it might be time to look into enzymes as a way to fully round out your routine. Specifically, CoQ10 and all of its many benefits.

The antioxidant CoQ10 is short for coenzyme Q10 and is also known as ubiquinone, says Dr. Carrie Lam, MD, FAAMFM, ABAARM, the medical director and co-founder of integrative medicine facility Lam Clinic. Cells use this substance to produce essential energy, which is needed for cells to grow and maintain themselves, Dr. Lam tells Bustle. In fact, CoQ10 is so vital to the production of energy that it has the highest concentration in the organs that require the most energy such as the heart, liver, and kidneys.

You can get a dose of CoQ10 from foods like organ meats like liver, wild-caught fish, olive oil, peanuts, and broccoli, says DJ Mazzoni, MS, RD, CDN, CSCS, a registered dietician and medical reviewer for Illuminate Health, a health product review site. But the amount of CoQ10 found in food often isnt enough to meet your recommended daily allowance (RDA).

Another thing? Although your body can make some CoQ10, production declines with age, adds registered dietician Anna Bohnengel, MS, RD, LD. Chronic inflammation, poor liver function, and certain medications, like statins, can also deplete CoQ10. For more info on the benefits of CoQ10, and why you might want to add it to your supplement routine, read on below.

More than 4,000 different clinical studies have been conducted about CoQ10 side effects, and all of them have proved that higher levels of CoQ10 indicate that a person will lead a life that is healthier and longer, Dr. Lam says.

And this is especially true as it pertains to heart health. For example, three out of every four individuals who suffer from heart conditions have been found to have major deficiencies of CoQ10, Dr. Lam explains. When those with heart problems were given CoQ10, their conditions were found to improve.

CoQ10 has also been shown to lower high cholesterol, Dr. Lam says. This is because high cholesterol is known to lower the levels of CoQ10 produced in the body, causing a deficiency, she adds. Studies also support that high blood pressure could benefit or improve from an increase in CoQ10.

A 2019 meta-analysis published in Acta Neurologica Scandinavica noted that CoQ10 could help prevent migraines, which just so happen to be one of the most frequent neurological disorders in the world. According to the review, CoQ10 was found to shorten migraine duration, and it was more effective than a placebo in reducing the number of migraine days per month.

In patients with deficient levels of CoQ10, supplementing with the compound can improve energy levels because it increases ATP production, Mazzoni says. Thats why athletes care about CoQ10. Studies have shown that CoQ10 supplementation of about 60 to 100 mg a day for four to eight weeks improves aerobic power, anaerobic threshold, exercise performance, and/or recovery after exercise. While more studies are needed to really dig into how helpful CoQ10 is when it comes to boosting energy, its a supplement you may want to add to your routine, especially if youre a fan of working out.

While you may have spotted CoQ10 as a topical ingredient in skincare products, dietary supplementation of CoQ10 might also have an impact on skin texture. During a 2016 study published in BioFactors, researchers investigated the effects of 12 weeks of daily supplementation with 50 and 150 mg of CoQ10 on skin parameters and conditions. The results? Significantly reduced wrinkles and micro-relief lines, and improved skin smoothness.

CoQ10 is also important for the immune system, Dr. Lam says. According to a 2021 review published in Antioxidants (Basel), the enzyme plays a number of important roles in the cell that are required for the optimal functioning of the immune system.

The study notes that the immune response has intensive energy requirements, which is why an adequate supply of CoQ10 is therefore required to enable the various cell types of the immune system to function optimally.

CoQ10 also protects your health by playing an anti-inflammatory role. As Dr. Lam says, CoQ10 works the same way an antioxidant does by defending the body from damage caused by certain molecules known as free radicals. Your doctor may recommend it to ward off diseases, especially those that are age-related.

There are two forms of CoQ10: ubiquinol and ubiquinone. Mazzoni recommends ubiquinol, as the same dosage leads to higher blood levels than ubiquinone.

If you find yourself puzzling over different bottles in the supplement aisle, go with one from a company that does third-party testing so that youll know your pill actually contains the stated levels of the compound, Mazzoni says.

If you follow a vegan or vegetarian diet, it might be helpful to add a CoQ10 supplement since you definitely arent digging into organ meats or wild-caught fish. Mazzoni also recommends asking your doctor to order a blood test to check CoQ10 levels, especially if youve been feeling tired. If youre in your 30s or 40s, your levels might already be starting to drop, he adds. A 40-year-old who is healthy will still have significantly lower CoQ10 levels than they would have had at 20.

Most of the medical research on CoQ10 establishes its effective dosing range at 100 milligrams (mg) to 200 mg per day, Mazzoni says. Once you start, it may take up to eight weeks before any changes occur, Dr. Lam adds. CoQ10 also isnt easily absorbed by the body, so check with your doctor to make sure your dose is correct.

While CoQ10 has very few side effects, Mazzoni says some folks might experience upper abdominal pain or loss of appetite when taking it, though its rare. This supplement can also interact with anticoagulant medication, he adds. So, as it goes with any supplement, its always a good idea to check in with your doctor before adding it to your routine.

Studies referenced:

Cooke, M. 2008. Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. J Int Soc Sports Nutr. doi: 10.1186/1550-2783-5-8.

Jorat, MV. 2018. The effects of coenzyme Q10 supplementation on lipid profiles among patients with coronary artery disease: a systematic review and meta-analysis of randomized controlled trials. Lipids Health Dis. doi: 10.1186/s12944-018-0876-4.

Mantle, D. 2021. Coenzyme Q10 and Immune Function: An Overview. Antioxidants (Basel). doi: 10.3390/antiox10050759.

Tabrizi, R. 2018. The Effects of Coenzyme Q10 Supplementation on Blood Pressures Among Patients with Metabolic Diseases: A Systematic Review and Meta-analysis of Randomized Controlled Trials. High Blood Press Cardiovasc Prev. doi: 10.1007/s40292-018-0247-2.

Zeng, Z. 2019. Efficacy of CoQ10 as supplementation for migraine: A meta-analysis. Acta Neurol Scand. doi: 10.1111/ane.13051.

mitek, K. 2017. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. Biofactors. doi: 10.1002/biof.1316.

Zozina, VI. 2018. Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Curr Cardiol Rev. doi: 10.2174/1573403X14666180416115428.

Sources:

Dr. Carrie Lam, MD, FAAMFM, ABAARM, medical director and co-founder of Lam Clinic

DJ Mazzoni, MS, RD, CDN, CSCS, registered dietician and medical reviewer for Illuminate Health

Anna Bohnengel, MS, RD, LD, registered dietician and fertility nutritionist

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The Benefits Of CoQ10 Supplements, According To Experts - Bustle

Breastfeeding or lactation supplements may help increase a persons milk supply when nursing. Usually, lactation supplements contain plant or herbal ingredients.

There is little research into the effectiveness or safety of lactation supplements. Some studies suggest the benefits are psychological rather than physical.

This article discusses lactation supplements and their potential effectiveness in boosting milk supply. It also lists a few lactation supplements currently available on the market.

Lactation supplements are a type of galactagogue, a substance that may increase or improve milk supply in nursing people.

Galactagogues are available in different forms, including pharmaceutical drugs and herbal or food supplements.

Many lactation supplements use plants or botanical ingredients that have properties believed to increase milk production.

Some typical ingredients in over-the-counter lactation supplements include:

Most lactation supplements are available as tablets or capsules that a person takes orally. Another form is lactation tea. Herbs in lactation tea are usually in lower concentrations than those in supplements.

Learn more about foods and ingredients that may help lactation here.

Lactation supplements theoretically increase milk production in lactating people by interacting with dopamine receptors and boosting prolactin levels.

Dopamine and prolactin are hormones. Higher prolactin levels occur during lactation. Dopamine may inhibit prolactin release, potentially affecting milk supply.

Research conducted in Australia found that 60% of survey respondents who were actively nursing reported using at least one galactagogue, including herbal lactation supplements such as fenugreek, and pharmaceutical galactagogues such as domperidone.

Domperidone is an anti-nausea drug that inhibits dopamine activity. People may use off-label to increase lactation. However, it does not have FDA approval for sale in the United States.

There is debate on whether galactagogues and lactation supplements are safe and effective at increasing milk supply.

A 2017 review found that fenugreek can significantly increase milk supply. The same study notes that C. amboinicus and palm date were more effective than fenugreek at stimulating milk production.

However, lactation supplement safety and measurable benefit is unclear.

One study noted that herbal galactagogues may have psychological benefits because they boost confidence and feelings of self-efficacy in people who are nursing.

As with many herbal supplements, some users claim that lactation supplements work for them, whereas others do not. Some people claim that lactation supplements reduce their milk supply. These are anecdotal claims with no supportive research.

Some users claim that lactation supplements work best with a mixture of herbs. One popular combination is a mixture of fenugreek and blessed thistle.

Overall, studies show little evidence to support the use or safety of lactation supplements. More research is needed to determine the efficacy and risks of using galactagogues to increase milk supply in lactating people.

People hoping to increase their milk supply should speak with their doctors before using an herbal lactation supplement.

Healthcare professionals may advise on safe options for and what to avoid due to medication interactions or existing health concerns.

The FDA does not regulate herbal lactation supplements. This means that the ingredients, dosage, and production of these supplements do not undergo monitoring for quality or consistency. This may cause supplements to have different dosages than advertised.

There is minimal FDA regulation of the supplement industry. Pregnant and nursing people should exercise caution when considering any supplement. Some herbal supplements may interact with medications or other supplements.

People should consider two main factors when choosing an herbal galactagogue: safety and reported efficacy.

People should avoid supplements that may interact with medication or health conditions. For example, pregnant people should avoid fenugreek.

Look for products with third-party lab testing and certifications. This demonstrates that the products undergo quality control assessments.

Third-party testing certifications and resources include:

Consumers may also want to consider the supplements form. Those who prefer not to swallow pills, for example, may want to choose a liquid delivery supplement.

Other considerations include cost. Consumers may want to compare the prices based on the amount of the product they get for a certain price.

People should speak with a doctor to determine whether lactation supplements are right for them and, if so, which ones to consider.

A popular alternative to lactation supplements is lactation cookies. Recipes are available across the internet. Typical ingredients include oats, flaxseed, and brewers yeast.

There are no safety concerns and health risks for lactation cookies. Most recipes use common kitchen ingredients.

There is no existing evidence to support the effectiveness of lactation cookies, though a study is currently in progress.

Learn about what to eat and what to avoid when nursing here.

Before trying lactation supplements, nursing people may want to try increasing how often they nurse. Mammary glands often increase milk production in response to demand from a babys suckling. Using breast pumps as an alternative may also help stimulate milk production.

Learn about the best breast pumps here.

People may wish to consult a lactation consultant or support group for advice and encouragement. Some options include finding a local International Board Certified Lactation Consultant (IBCLC) or a La Leche League International (LLLI) group. They can offer personalized guidance on nursing concerns such as milk supply.

Prescription medications are another alternative to herbal lactation supplements. One option is metoclopramide, which elevates prolactin levels and can increase milk supply. A doctor can advise on whether lactation medication is a suitable option.

Nursing people should try to get adequate rest, consume a nutritious diet, and drink water regularly. Healthy lifestyle choices may help increase milk supply.

Learn more tips for improving lactation here.

Common questions about lactation supplements include:

Nursing people may benefit from establishing a steady milk supply within the first couple of weeks postpartum. However, no studies indicate when is best for people to start taking lactation supplements.

Some people start taking lactation supplements during pregnancy. However, not all herbal supplements are safe for use during pregnancy.

Pregnant people should speak with a doctor before taking lactation supplements. Some herbal supplements, such as fenugreek, are not safe for people who are pregnant.

There is little research supporting the effectiveness or safety of lactation supplements. Some studies show that ingredients such as fenugreek, C. amboinicus, and palm date may help increase milk supply. However, their safety is unknown.

Reviews indicate that lactation supplements may have a psychological effect, improving peoples feelings about nursing and milk supply without necessarily having a measurable impact.

Herbal lactation supplements may help people increase their milk supply. Popular herbs in these supplements include fenugreek, blessed thistle, milk thistle, anise, and fennel.

There are many herbal lactation supplements currently available on the market. While anecdotal evidence from consumers may purport benefits, actual research into their safety or effectiveness is lacking.

People should speak with a doctor before taking a lactation supplement. A doctor can advise on the safest options for an individual while considering alternatives, such as lactation consultants, lifestyle changes, and medication.

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Breastfeeding supplements to increase milk supply: Effectiveness and choosing - Medical News Today

Age matters when it comes to taking certain medications and supplements. According to the U.S. Drug and Food Administration "As you get older, body changes can affect the way medicines are absorbed and used. For example, changes in the digestive system can affect how fast medicines enter the bloodstream. Changes in body weight can influence the amount of medicine you need to take and how long it stays in your body. The circulatory system may slow down, which can affect how fast drugs get to the liver and kidneys. The liver and kidneys also may work more slowly, affecting the way a drug breaks down and is removed from the body." Knowing which medications and supplements to stay away from as we get older could make a big difference healthwise and experts reveal to us which ones to avoid and why. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Jeff Gladd, M.D., chief medical officer at Fullscript, and integrative medicine physician tells Eat This, Not That! Health, "Iron is a mineral found in many multivitamins formulated for women of reproductive age; however, iron supplementation is generally not necessary for postmenopausal women and women over 50. Once a woman enters her 50s and no longer menstruates, her iron requirements decline by nearly 45%. While iron plays an essential role in the formation of red blood cells, consuming excess iron can affect zinc absorption and contribute to unpleasant gastrointestinal symptoms such as constipation, diarrhea, nausea, vomiting, and abdominal pain.

All of that being said, I find it necessary to test all patients' levels of total body iron to assess optimal status. While the likelihood of deficiency is lower in men as well as women over 50 years old, the intake from the diet and health of the digestive tract for absorption may still be playing a role in deficiency."6254a4d1642c605c54bf1cab17d50f1e

Dr. Gladd explains, "High blood pressure (hypertension) affects nearly half of adults, and the risk of developing high blood pressure increases with age. Adults with high blood pressure should avoid taking licorice root, a popular herbal supplement often used to support adrenal gland function.

Research shows that licorice root can elevate blood pressure and interact with blood pressure medications. Licorice root can also reduce potassium levels, an important mineral that helps regulate blood pressure.

Licorice is also used for digestive health, as it provides support for mild irritation of the digestive lining. This should always be in the deglycyrrhizinated licorice (DGL) form. Removing glycyrrhizin ensures that the blood pressure-impacting part of the root is removed and is often safe to be taken by most. It is best to work with an integrative medicine provider who can make personal recommendations and help guide the risks and benefits of therapies as well as monitor their impact on one's health."

Dr. David Culpepper, MD and Clinical DIrector of LifeMD shares, "After 50, I would exercise caution when taking B-complex vitamins. Vitamin B3 (niacin) and Vitamin B9 (folate) in particular can build up and put a strain on your liver when it tries to flush the excess out of your bloodstream. As many people are concerned primarily about getting enough B12 because of its benefits to the brain and blood cells, I would suggest taking a B12 alone and skipping the B-complex."

Dr. Culpepper says, "As far as medications, I would caution those over 50 against using the decongestant pseudoephedrine. This over the counter medication is a vasoconstrictor, meaning it narrows the blood vessels. This can cause an increase in blood pressure, which can be dangerous for those over 50, especially anyone at risk for heart disease."

Dr. Culpepper explains, "I would offer similar cautions against many herbal stimulants for those over 50. Many of these also cause vasoconstriction and the associated hypertension (high blood pressure). There are many herbal supplements in this category, but some of the common ones are ginkgo biloba, ginseng, Siberian ginseng, guarana, and gotu kola. Many of these are found in energy drinks and other products marketed for an energy boost. Always read the ingredients on such products, and keep in mind that a product touted for its energy boosting properties is likely to cause a boost in your blood pressure as well."

Karin Ashley, an Integrative Women's Health Nurse Practitioner explains, "Folic acid is a synthetic version of folate, also known as vitamin B9. Folic acid, along with other vitamins, is added to a number of foods to fortify them. Supplementing folic acid in addition to the fortified foods can cause an imbalance in metabolism, leading to vitamin B12 deficiency. Older adults are more prone to vitamin B12 deficiency to begin with due to the natural decrease in stomach acid, which is needed to absorb nutrients from food. Risk of over-supplementation can be decreased by eating less foods (mainly breads and cereals) that have 'enriched flour' in the ingredient list."

Ashley emphasizes, "It's really important for consumers, especially older adults, to read labels on nutritional supplements. It is true that older adults may need to supplement protein, fats, vitamins, and minerals, but they should be selective about the source. Many supplement shakes have added artificial sweeteners like acesulfame K and aspartame, which have been associated with an increased risk of stroke and dementia, two things that older adults are at higher risk for. These sweeteners are also added to beverages and foods labeled 'diet' and 'low sugar,' so check those labels!" And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

Heather Newgen

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Never Take This After Age 50, Warn Experts Eat This Not That - Eat This, Not That

Teenagers have different nutritional needs than adults (1).

From puberty through early adulthood, the body is in a stage of rapid growth. To support proper growth and development, teens need a steady supply of calories and nutrients on a daily basis.

A diet high in nutritious foods can benefit their overall health, but a diet that lacks essential nutrients or provides inadequate calorie intake can directly affect cognitive performance, mood, metabolic health, and more.

Plus, less healthful dietary patterns established during adolescence can increase the risk of health complications later in life (2, 3).

However, following a nutritious diet that covers the bodys needs for macro- and micronutrients can be challenging for teens for many reasons, including food preferences and availability as well as social and parental influences (1).

Plus, teens can be heavily influenced by mass media, including social media, which may have negative effects on body image, dietary intake, and more.

Considering these factors, its easy to understand why many teens as well as their parents and caregivers are unsure what constitutes a healthy diet and which foods they should regularly eat.

This article explains healthy eating for teens, including nutrient recommendations, how to build healthy meals, eating tips, and more.

Adolescence is defined as the period between ages 1019 years old. Early adolescence happens between the ages of 1014, while late adolescence occurs between the ages of 1519 (1).

During adolescence, the body goes through rapid growth, including changes in body composition as well as sexual and cognitive development.

Height, weight, muscle mass, and bone density increase significantly, and organs like the heart, brain, and liver grow in size. In fact, 50% of adult body weight is gained during adolescence (1).

Because adolescence is a long period of time that involves significant growth and development, its essential to provide the body with optimal nutrition by choosing nourishing foods and consuming enough calories on a daily basis.

Teens should learn the importance of a healthy diet and understand how to fuel themselves appropriately for many reasons, including:

Teenagers are in a stage of rapid growth, which is why its essential for teens to take in enough calories and nutrients on a daily basis. An inadequate diet can negatively affect mood, energy levels, academic performance, and more.

In order to support optimal growth and development, teens need to hit certain calorie and nutrient recommendations on a daily basis.

Nutrition needs depend on factors like age, sex, and activity levels.

A growing body needs a constant supply of energy. The foods you eat provide your body with calories from the three macronutrients; protein, carbohydrates, and fat (7).

Between the ages of 1013, boys and girls have similar calorie needs. However, boys calorie needs increase from 14 on, while girls have the same calorie needs from ages 1218.

Heres a breakdown of the current estimated calorie recommendations for moderately active adolescents from the 2020-2025 Dietary Guidelines for Americans (7).

Keep in mind that these are calorie estimations that give a general idea of how much kids should eat at specific ages. Calorie needs change based on factors like activity levels, so you may need more or fewer calories per day.

For example, teenage athletes participating in physically demanding sports may require up to 5,000 calories per day in order to maintain their body weight (8).

You may want to personally estimate your teens calorie intake if youre worried that they arent consuming enough, but remember that its not generally appropriate for kids to count calories. Its linked to disordered eating behaviors, especially in young people (9, 10).

Protein, fat, and carbs are macronutrients, or nutrients your body needs in large amounts.

Getting enough of all three each day is important for growth and many other aspects of health (1).

The current protein recommendations for kids ages 1018 range from .38.43 grams per pound (0.85.95 grams per kg), depending on sex and age.

However, some experts argue that current recommendations are based on outdated techniques and that many teens like those who are highly active in sports need much more protein than currently recommended (11).

After all, protein is required for proper growth and development, including muscle protein synthesis and skeletal growth (11).

Recent research suggests that teen athletes may need about .68 grams of protein per pound (around 1.5 g/kg)per day to replace amino acid loss and to support growth and development (6).

Keep in mind that protein needs are highest for 1114-year-old females and 1518-year-old males. However, its important that all teens, no matter their age, have a source of protein at every meal and snack (1).

In addition to protein, teens need adequate amounts of carbs and dietary fat. Like protein, needs for fat and carbs depend on factors like activity levels and sex.

In general, kids require between 4565% of total calories from carbs, 2535% of total calories from fat, and 1035% of total calories from protein (7).

Whats more, its important for teens to get enough fiber in their diet from foods like vegetables, fruits, beans, and nuts. Its recommended that teens take in between 2234 grams of fiber per day, depending on age and sex (7).

Teens diets are more likely to be low in certain micronutrients, including vitamins and minerals.

Teenage girls are more likely to be deficient in iron and iodine than teen boys. In fact, iron deficiency may affect up to 16% of teen girls in the US (12, 13).

Vitamin D deficiency is also common amongst teens. Studies suggest that the prevalence of vitamin D deficiency in US teens ranges from 2142%, depending on factors like geographic location, skin color, body weight, and diet (14).

Having overweight or obesity, having darker skin color, having a medical condition that impacts vitamin D absorption and utilization, and spending little time outdoors all appear linked with an increased risk of vitamin D deficiency (14, 15).

Vitamin D is vital to proper growth and development, so its important for teens to have their vitamin D levels tested to make sure their levels are optimal. Teens who are low or deficient in vitamin D may require treatment with supplements or high-dose injections (16).

In addition to the vitamins and minerals listed above, teenagers diets are more likely to be low in other nutrients, including zinc and calcium (17).

Teens, parents, and caregivers should keep in mind that nutrient deficiencies are more likely to occur in teens who follow restrictive diets like vegan diets as well as in teen athletes, teens with certain medical conditions, and teens with eating disorders (18, 19, 20, 21).

Needs for calories, macronutrients, and micronutrients depend on factors like sex, age, and activity levels. Teens are more likely to become deficient in several micronutrients, including iron, zinc, calcium, and vitamin D.

Fueling your body with the right foods can help you feel your best and support your energy levels so you can excel in school and participate in hobbies that you enjoy.

But many teens rely on quick, convenient foods to fill up, like fast food, sweets, and packaged snack foods.

Even though these foods can absolutely be enjoyed in moderation, its best for anyones diet especially growing teens to consist of mostly whole, nutrient-dense foods.

Having consistent meals and snacks that provide healthy sources of protein, fat, and fiber-rich carbs is best for teens.

Here are some examples of healthy foods to include in a teens diet:

Foods like these should make up the majority of a nutritious teenage diet.

However, its perfectly healthy for teens to enjoy their favorite foods as well, even if theyre not considered the most nutritious.

After all, enjoying meals and snacks with friends and family is an important part of teenage social interaction and celebration.

When putting together a meal or snack, its important to make it both nutritious and satisfying.

Choosing foods that contain protein, fat, and fiber-rich carb sources can help ensure teens are getting the nutrients they need for proper growth and can help keep them fueled so they can feel their best.

When planning a meal or snack, make sure it contains sources of protein, fat, and carbs. Protein is especially important for growing teens, so a source of protein should be added to every meal and snack.

Protein is the most filling of the three macronutrients. This means that protein can help you feel satisfied after eating and may help reduce the need for snacking (22).

Fiber is essential for digestive health and can also help you feel full, so prioritizing sources of fiber-rich carbs like whole grains, starchy vegetables, and beans is a smart choice (23).

Fat is also important for teen health. Fat is a source of energy for the body and is needed for growth and development, cellular function, the absorption of fat-soluble nutrients, and many other important bodily processes (24).

For example, a satisfying, well-rounded breakfast could be scrambled eggs for protein, sliced avocado for healthy fat, and some sauted potatoes or fresh fruit for a carb source.

Getting enough fruits and vegetables is essential for teens. However, its normal for teens to be a bit picky about food choices, and they may not like all fruits and vegetables.

As long as teens are regularly eating vegetables and fruits, even if theyll only eat a few different ones, thats OK.

If a teen is exceptionally picky with their food choices, trying new foods often can help. Research shows that the more youre exposed to foods like vegetables, the higher the chances are that youll learn to accept and like those foods (25).

Increasing diet variety by trying new foods can help ensure that teens are meeting their macro- and micronutrient needs.

Its not necessary for teens to avoid any food except for in the case of allergies or medical conditions.

Still, certain foods and beverages should be limited in order to promote optimal health and reduce the risk of unwanted weight gain as well as conditions like heart disease and even depression or anxiety.

For example, diets rich in sugary foods and drinks have been linked to an increased risk of many health conditions in teens, including (26, 27, 28, 29):

This is why its essential for teens to limit foods and beverages high in added sugar like sugary breakfast cereal, sweetened yogurt, pastries, cookies, candy, soda, energy drinks, sweetened coffee beverages, and ice cream.

Additionally, refined grains like white bread and ultra-processed foods like fast food and some packaged snacks should be limited as well, as diets rich in these products are associated with a variety of health issues in teens, including metabolic syndrome (30, 31).

In general, its best for teens to consume a diet high in nutrient-dense foods, while enjoying foods like cookies, ice cream, and snack foods on occasion.

Balanced meals and snacks can support energy levels. Meals and snacks should provide protein, fat, and carbs. Although its not necessary for teens to avoid foods and beverages like sweets, its best to limit ultra-processed foods and added sugar.

Most teens have a lot on their plate, so nutrition can sometimes take a backseat after priorities like school, sports, and social lives.

But eating healthy doesnt have to be difficult, nor does it have to exclude foods that are important to your teens cultural identity.

When it comes to diet, the most important thing for teens to focus on is fueling themselves regularly. Skipping meals isnt healthy and can negatively affect mood, energy levels, and academic and sports performance (32).

Although needs vary, most teens need three meals per day plus a snack or two, depending on factors like activity levels and body size.

Keep in mind that teens who are extremely active, such as those who are participating in multiple sports, need many more calories per day and may require additional meals and snacks to maintain their weight.

In addition to eating regularly, choosing meals and snacks made up of nutritious ingredients that provide protein, fat, and carbs helps ensure teens are getting optimal amounts of macro- and micronutrients.

Here is a 3-day basic healthy meal plan for teens, plus some snack ideas.

In addition to eating regularly, its important that teens stay hydrated throughout the day by drinking plenty of water.

Its recommended that teens limit sugar-sweetened beverages like soda and sweetened fruit drinks and stick to mostly water to meet their hydration needs (33).

Of course, teens have different dietary preferences and may decide to eat in a certain way that feels best for them. For example, some teens may want to eat a more plant-based diet for ethical or cultural reasons.

Dietary patterns like plant-based diets or Mediterranean-style diets can be healthy choices for teens, as long as the diet is well-rounded and provides the calories, macronutrients, and micronutrients necessary for optimal growth and development.

Keep in mind that restrictive diets that cut out entire food groups or restrict certain macronutrients or calories are generally inappropriate for teens.

Under specific circumstances, special diets like the ketogenic diet may be used to manage medical conditions like epilepsy. However, these diets should only be followed if prescribed and monitored by a medical professional (34).

Otherwise, its not appropriate or necessary for teens to follow restrictive diets. Doing so may harm their physical and mental health as well as negatively affect their growth and development.

Building healthy meals doesnt have to be difficult. Choose balanced meals and snacks that provide your teens body with the nutrients it needs for optimal health.

Now more than ever, teens are under immense pressure to look a certain way.

Studies show that exposure to social media significantly increases the risk of body dissatisfaction and body image disorders in teens, which can harm physical and mental health (35).

Social media exposes teens to unrealistic body and beauty standards as well as dangerous diet advice, and teens are often tempted to mimic the supposed eating patterns of influencers, models, and celebrities.

Its completely normal to want to fit in and look a certain way, but its critical to never put your health at risk in order to lose weight or change your body.

Your body will change as you grow and develop, and its normal to experience fluctuations in body weight during adolescence.

While focusing on fueling your body with nutritious foods and staying active can help keep you healthy and happy, concentrating too much on your food choices, body weight, or activity levels can negatively affect your physical and mental health (36, 37).

If youre struggling with your self-esteem, body image, or body weight, or think that you may be overly concerned with calories or food choices, its important to tell a trusted healthcare provider or other adult. They can help you get the care that you need.

If youre not comfortable telling an adult in your life, reach out to a hotline like Teenline for support and resources.

While focusing on fueling your body with nutritious foods and staying active can help you stay healthy and happy, its important to understand that being restrictive with your food choices, body weight, and exercise regimen can harm your health.

Teens require a steady supply of nutrients in order to feel their best.

A healthy diet that consists of regular meals and snacks made up of nutrient-dense foods helps supply teens with the nutrients they need for optimal health.

Plus, a nutritious diet can support academic and sports performance and decrease the risk of health conditions like anxiety, obesity, and heart disease.

Healthy habits like fueling up with a variety of nutritious foods, staying active, drinking enough water, and maintaining a positive relationship with your body can help keep you happy and healthy throughout your teenage years and into adulthood.

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Healthy Eating for Teens: What You Need to Know - Healthline