Category Archives: Food Supplements

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Ritual

Essential for Women Multivitamin 18+

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

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

Garden of Life Multivitamin for Women

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

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

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

Orgain

Organic Vegan Protein Powder

Ritual

Essential Protein Daily Shake 50+

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

Culturelle

Health & Wellness Daily Probiotic Supplement

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

Centrum

Silver Women's Multivitamin for Women 50

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One Daily Every Woman's Multivitamin 55+

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

Thorne

Glucosamine & Chondroitin

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

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The Best Supplements To Take At Every Age - Vogue

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

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

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

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

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

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

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

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

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

Product Details:

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

Studies suggest ashwagandha supplementation might help in the following ways.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Other less common side effects might include:

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

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The 11 Best Ashwagandha Supplements of 2024 - Health.com

We dont need to tell you that vegetables are an essential source of vitamins, minerals and antioxidants that support good health. The Dietary Guidelines for Americans recommends adults consume a minimum of 2.5 cups of vegetables per day. Yet so many of us struggle to eat enough of them, or we fall into the habit of reaching for the same veggies day after day.

Greens powders contain a variety of green foods, including common vegetables and grasses and less common plants like seaweed and algae. Theyre added to a liquid, like water or a smoothie, to create a nutrient-rich drink. Its kind of like juicing, but without the mess. You can even add greens powders to sauces, salad dressings, baked goods and frozen desserts for extra nutrients.

You still need to make space on your plate for actual vegetables, but a good greens powder can act like an insurance policy against normal fluctuations in your veggie intake. In addition to greens (obviously), many of these powders contain fruits, herbs, mushrooms and adaptogens to deliver additional antioxidants and functional health benefits. Others tout themselves as detoxifying and digestive aids, and many contain added prebiotics and probiotics to support your gut microbiome.

There can be a lot of health claims and ingredients to comb through, so how do you find the best greens powder? Weve tested 41 greens powders to find ones you will actually want to drink, but only those that have been third-party tested for safety made our final cut. Here are our picks for the best greens powders to add to your wellness routine.

AG1

What we like: It has a balanced taste that works well in water, juice or smoothies.

What to know: It doesn't come cheap at over $3 per serving.

Athletic Greens is becoming the most popular brand of greens powders, thanks to a strong social media presence and prominent advertisements. The attention is well-deserved since AG1 is uniquely formulated with 75 ingredients, including vitamins, minerals and whole foods. It can almost be compared to a liquid multivitamin since it provides well over the daily value for most of the B vitamins, vitamin C and vitamin E. Its also rich in vitamin A and several minerals but lacks vitamin D.

AG1 contains some uncommon greens such as spirulina, chlorella and barley leaf, as well as a long list of superfoods, herbs, adaptogens, functional mushrooms, plant extracts, digestive enzymes and probiotics to support general wellness. We always recommend you check with a healthcare provider before starting a new supplement, and especially so with AG1, since the ingredient list is quite lengthy.

AG1 is undeniably one of the most expensive greens powders, but it continues to impress us. To date, EatingWell editors have taste-tested AG1 on two occasions and both times, its been voted the standout in the competition. In our tests, it mixed easily with water and produced an almost creamy texture. There was still a hint of graininess, but we excused it because the taste was so craveable. AG1s flavor reminds us of a tropical fruit smoothie; its slightly sweet with hints of pineapple and vanilla, not overpowering, and theres barely any aftertaste.

Third-Party Tested: Yes | Certifications: Vegan, gluten-free, non-GMO, dairy-free | Flavors: Original

Amazon

What we like: Combines 12 grams of plant-based protein and greens powders in one.

What to know: The added protein means you may need a more robust mixer than water to mask this powders texture.

If your nutrition goals include increasing both greens and protein intake, dont sleep on Sakaras Organic Protein + Greens Super Powder. As the name suggests, this product is part protein powder and part powdered greens. The greens include nutrient-dense options we like to see, including spirulina, wheatgrass, barley grass and chlorella. The protein comes from a blend of plant-based sources, including pea, hemp and pumpkin.

We loved both the smell and taste of this one. It contains coconut milk powder, vanilla, coconut sugar and stevia, which translates to a creamy texture and pleasantly sweet coconut-vanilla flavor. Because this contains protein powder, you may prefer it mixed in something creamier than water, like almond milk or a smoothie.

Most plant-based protein powders deliver 18 to 25 grams of protein per serving, so this isnt a one-for-one swap for those. However, with 12 grams of protein per serving, itll be more filling than most greens powders and can help you bump up your protein intake. The individual packets are also an excellent option for anyone who takes supplements on the go or travels frequently.

Third-Party Tested: Yes | Certifications: Organic, vegan, gluten-free | Flavors: Vanilla

Amazon

What we like: It contains 3 grams of fiber per serving, which is more than most powders we tested.

What to know: This product doesnt blend as smoothly as others, so mix well!

Amazing Grass makes several greens powders, each formulated slightly differently to support immunity, digestion or detoxification. We tried two: The Original Superfood Greens and the Alkalize & Detox Greens (view at Amazon). The alkalizing blend contains a few more greens varieties, but we preferred the taste and texture of the Original Superfood Greens.

Our testers likened the flavor to a smooth-tasting cup of matcha. It was enjoyable on its own but would also be delicious in milk, juice or smoothies. Whatever liquid you choose, we recommend mixing well since this powder can leave some sediment behind.

If matcha isnt your cup of tea, the Superfood Greens Blend is also available in berry and chocolate flavors. All three flavors are free from added sugar and sweeteners, so theyre a good choice if you prefer a mild, less sweet taste. Many greens powders contain stevia or monk fruit, which can be overpowering for some.

Leafy greens are a good source of vitamin K, which is important for heart health and strong bones. Not all greens powders are a good source of vitamin K, but this one delivers 58 percent of the daily recommended value per serving. In addition to seven types of greens, it contains antioxidants from green tea leaf extract, aai and maca, and extra fiber from flax seed and pectin.

Third-Party Tested: Yes | Certifications: Organic, non-GMO, vegan, kosher, gluten-free | Flavors: Original, Berry, Chocolate

Amazon

What we like: It comes in three flavors to satisfy various tastes.

What to know: The exact vitamin and mineral content isnt listed on the Supplement Facts.

The process of drying and grinding greens into powders can alter their nutrient content since some vitamins, minerals and antioxidants are sensitive to heat and processing. Ancient Nutrition does things a little differently and uses grass juices instead of powdered whole grasses in its SuperGreens product. Ancient Nutrition claims its production methods preserve nutrients, but unfortunately, the company doesnt provide the vitamin and mineral content on the label, so you cant know how many micronutrients these greens add to your diet.

Still, if you want a greens powder that includes a variety of plant ingredients, this is a good option. Its made with more than 25 organic superfood ingredients, including seven types of greens. But perhaps most importantly, it is something we actually want to drink.

Ancient Nutritions SuperGreens powder comes in original, mint, watermelon, mango and berry flavors. Like AG1, weve tested Ancient Nutritions greens twice, and the taste of the mint version has won us over both times. It tastes like a green veggie juice, but the mint helps keep it from being too vegetal. The mint is pleasant on its own but may not be the best choice if youre going to add it to fruit smoothies. We also tried the watermelon flavor, which tasted much sweeter than the mint and reminded us more of cherries than melon. The good news is if youre not a fan of whatever flavor you try, Ancient Nutrition offers a 30-day money-back guarantee.

Third-Party Tested: Yes | Certifications: Organic, non-GMO, vegan, gluten-free | Flavors: Greens, Mint, Watermelon, Berry, Mango

Amazon

What we like: It packs a whopping 21 different ingredients, including leafy greens, veggies and sea plants.

What to know: It has a thicker consistency thats better suited for smoothies than plain water.

One of the main reasons for using a greens powder is to get nutrition from less common but super nutritious greens. Oras greens fit the bill with 21 different ingredients, including grasses, veggies, sea plants, and herbs, including cilantro and parsley.

If you think theres no way that many green ingredients can taste good, youll be pleasantly surprised. Ora adds lemon and orange flavors plus lemon juice powder for a citrusy twist. We didnt find the citrus flavor to be overpowering, and it left no unpleasant aftertaste. If you want more flavor, you could add a squeeze of lemon.

Another thing we like about this greens powder is that it doesnt contain as many extra ingredients as other brands. Its mostly greens, with the exception of three ingredients: oligosaccharides, ashwagandha and triphala. Oligosaccharides are a type of prebiotic fiber that helps support gut microbes, and ashwagandha and triphala are adaptogens believed to support general well-being.

Third-Party Tested: Yes | Certifications: Organic, vegan, kosher | Flavors: Orange

Amazon

What we like: It has 14 grams of protein per serving for extra nutrition and staying power.

What to know: One serving is two scoops, so a 10-ounce container doesnt last long.

Vital Proteins is a leading brand in the collagen industry, and its original collagen peptides took the top spot in our round-up of the best collagen powders. Collagen could help with skin hydration and elasticity and may boost hair growth, so it makes sense that it appears in many beauty supplements. Of course, inner and outer glow doesnt come from collagen alone, so Vital Proteins added greens powders to this product for extra vitamins, minerals and antioxidants.

Collagen Beauty Greens contains 15 grams of collagen peptides, which equates to 14 g of protein per serving. It also contains hyaluronic acid, which can support more youthful skin. This is a solid choice if youre looking for a nutritious mid-morning or mid-afternoon drink. The greens supply vitamins and minerals, and the protein can help keep you full between meals.

If youre already using a collagen supplement, you probably dont need more collagen in your greens. In that case, Vital Proteins also makes Daily Greens (view at Amazon), which contain powdered greens with some prebiotics and probiotics for digestive support. We tested Daily Greens, too, and its taste and mixability were as good as Collagen Beauty Greens, though we preferred the added benefits of this version.

Third-Party Tested: Yes | Certifications: Dairy-free, gluten-free, Whole30-approved | Flavors: Vanilla Coconut

Bulletproof

What we like: It adds subtly sweet notes of pineapple to fruit smoothies.

What to know: It doesnt contain the green grasses found in most powdered greens.

Bulletproof Greens comes from the same company that started the trend of adding butter and medium-chain triglycerides (MCTs) to coffee. It contains vegetables, fruit, superfoods, mushrooms, digestive enzymes, probiotics and nootropics, which are substances that can enhance cognitive function and help you feel more alert and focused.

Noticeably absent here are the green grasses found in most greens powders. Instead, the greens primarily come from spinach, kale, kelp, spirulina and chlorella. You wont be getting the phytochemicals unique to wheatgrass and other grasses. Still, these greens supply 100 percent of the daily value for B vitamins thiamin, riboflavin, niacin, pantothenic acid and B12, which support your central nervous system and gut health, among other benefits. Bulletproof Greens are also a good source of vitamin K2.

In our experience, these greens are gritty when mixed in water, but thats not necessarily a reason to write them off. If youre a smoothie drinker, adding a scoop of greens to your blends can be a great way to give your morning drink a nutritional boost. We found Bulletproofs sweet pineapple flavoring is delicious in fruit-forward smoothies.

Third-Party Tested: Yes | Certifications: Vegan, non-GMO | Flavors: Pineapple

EatingWell / Alexander Huang

Swolverine

What we like: It combines greens with reds powders (derived from foods such as beets and pomegranates) for extra antioxidants.

What to know: Some of us found the strong citrus taste off-putting; wed suggest diluting it with more water than the instructions recommend.

Were big fans of supplements that are committed to labeling transparency. If you want to know exactly how much of each ingredient is in your greens, Swolverine Greens+Reds should be at the top of your list. It contains only three types of greens: spirulina, wheatgrass and chlorella. This powders antioxidant variety comes from added adaptogens and reds powders, which are made from beets, bilberry, blueberry, pomegranate, goji and aai. Despite this long list, the %DV of each ingredient is clearly listed on the label, which is essential for folks who may need to be aware of how certain ingredients may react to medications, for example.

If youre not a fan of citrus, or the aftertaste of stevia or monk fruit, this isnt the greens powder for you. To us, the taste was comparable to an orange cream ice pop with hints of green tea. When we first tried it, we mixed it with eight ounces of water according to the package directions and found the orange flavor and sweetness level were too strong. The texture was also on the thicker side. In the next round, we diluted it with more water, and the taste and texture were much more palatable.

Third-Party Tested: Yes | Certifications: Gluten-free, non-GMO, vegan | Flavors: Orange

EatingWell / Alexander Huang

If youre looking for an easy-drinking greens powder loaded with nutrients, AG1 by Athletic Greens (view at Amazon) remains our favorite. If youre also trying to increase protein intake, we like Sakara Organic Protein + Greens Super Powder (view at Amazon) and Vital Proteins Collagen Beauty Greens (view at Amazon).

With so many greens powders available today, how do you weed out the best from the rest? The top things to consider are third-party testing, ingredients, price and value. Keep these things in mind as you shop to help you find the best greens powder for your needs:

Greens powders fall under the dietary supplement umbrella and are not regulated by the Food and Drug Administration. If your powdered greens are labeled GMP Certified, know that this designation doesnt mean much. GMP refers to good manufacturing practices, which are safety guidelines for production facilities set by the FDA. All food, pharmaceutical, supplement and cosmetic manufacturers have to follow GMP by law, but it doesnt speak to the quality of ingredients or formulations for supplements.

To find a high-quality greens powder, look for one thats been third-party tested (like the greens powders on our list). Independent testing verifies that a product contains the ingredients listed on the label and doesnt contain potentially unsafe levels of contaminants, such as heavy metals. Trusted third-party certifications include NSF and Informed Choiceyou can search for verified products on their websites or look for a seal on the products label.

The most important ingredients in greens powders are, well, powdered greens. We recommend looking for a greens powder that contains a blend of vegetable and/or fruit powders for more vitamin and mineral variety. The powders should come from whole-food ingredients, such as kale, wheatgrass or spirulina.

You can also check the ingredients for proprietary blends. Proprietary blends are simply a group of ingredients. Most supplements that use them list the amount of the blend found in each serving but not the exact amount of each ingredient in that blend. Its not a big deal if you see this on a greens powder, as long as all the ingredients in the blend are from quality sources. However, if you want to know exactly what youre taking, look for brands that use 100 percent labeling transparency for each ingredient.

Some greens powders contain additional ingredients to support digestion and general health. You might find prebiotics, probiotics or digestive enzymes included in greens powders to support digestive health. Adaptogens and functional mushrooms, such as ashwagandha and cordyceps, may be added to support energy, mood and more.

However, certain adaptogens and mushrooms can interact with prescription medications, so its crucial that you check with your doctor before experimenting with a product that contains these ingredients. Please exercise caution and get a doctors approval if youre taking medicine to regulate blood pressure or for an autoimmune disorder, thyroid condition or diabetes. You should also steer clear from these supplements if youre a surgery candidate, pregnant or breastfeeding.

Greens powders range in price from less than $1 per serving to more than $3 per serving. Typically, the greens powders that include the additional ingredients mentioned above cost more than those that are just powdered veggies. So, should you spring for a pricier greens powder? It depends on why you want to use a greens powder and what other supplements and/or medications you may be taking.

Most people are interested in using powdered greens to round out their fruit and veggie intake, so some ingredients may be redundant if you use other supplements. For example, you dont need greens plus probiotics if you already use a digestive health supplement or regularly consume fermented foods, like yogurt and kefir. On the other hand, if a greens powder lists several claims and ingredients that seem to apply to your specific needs and goals, it may be a beneficial addition to your diet.

In our search for the best powdered greens supplements, we rolled up our sleeves and sipped on a total of 41 greens powders. Our testers included a mix of greens powder newbies and some experienced greens users. They all used the same methodology and rating system to assess smell, mixability, texture and taste.

After mixing, sniffing and sipping, EatingWell editors selected the greens powders with the highest ratings and categorized them based on taste, formulation and nutritional benefit to help you make the best choice.

Only eight of the 41 greens powders made our final list, but we want to acknowledge a few of the other options we tried from reputable brands.

Laird Superfood Prebiotic Daily Greens ($51 at Amazon): This greens powder has a strong, sweet citrus flavor thanks to the addition of monk fruit extract and powdered lemon and orange oils. Its a good choice for first-timers or anyone who prefers their greens not to taste so, well, green. Unless citrus pairs well with your smoothies, it may not be a great choice for adding to anything but water.

Suja Organic Greens Powder ($60 at Amazon): If you're a fan of Sujas cold-pressed juices, youll appreciate that their greens powder is made with whole-food ingredients and is certified USDA Organic. It dissolves completely in water and is drinkable but smells and tastes decidedly earthy. This wouldn't be our top suggestion if youre just getting into greens. On the other hand, if you dont want your greens powder flavored or sweetened, or youre going to hide it in a smoothie, this may be the perfect fit.

Thorne Daily Greens Plus ($68 at Amazon): Thorne gets a lot right about dietary supplements, but their greens powder is an exception. Of all the greens we tried, this one had the lowest rating for taste and texture. It has a strong earthy smell and bitter flavor that was off-putting in water and still noticeable when blended in a fruit smoothie. It produced a very grainy texture with lots of leftover sediment, even after stirring for a full minute.

EatingWell / Alexander Huang

Powdered greens can be good for you, especially if they're made from whole-food ingredients, such as vegetables, fruits and seaweed. Preliminary research suggests they may help with inflammation and blood pressure and potentially boost your energy. Most greens powders are low in calories, and the best formulas contain vitamins and minerals. Because dried greens arent the most delicious, most powders contain sweeteners to improve the taste. Look for a greens powder thats low in added sugar and/or flavored with a natural sweetener, like stevia.

Powdered greens dont deliver the same nutrition or health benefits as fresh greens and arent a replacement for eating actual vegetables. Leafy greens and other vegetables are excellent sources of gut-friendly fiber, plus vitamins, minerals and antioxidants that support well-being. Most greens powders contain less fiber than fresh greens, and some micronutrients are heat-sensitive, so theyre minimized or destroyed during the processing of powdered greens.

Most greens powders manufacturers recommend taking one serving per day. If this is your first time trying a greens powder, you should stick to that recommendation for a few weeks or a month to see if you notice a difference in how you feel. If you dont, you may want to try a different brand or revise your goal to include more fruit and veggies on your plate.

Healthy eaters who meet the USDAs recommendation of five servings of fruit and vegetables per day aren't likely to benefit from taking a greens powder.

If youre already taking a multivitamin, a greens powder could be overkill. Double-check the vitamin and mineral dosages on all supplements to ensure you arent getting more than you need.

Pregnant and breastfeeding parents and anyone taking prescription medications should consult with a healthcare provider before taking a greens powder.

Sharon Lehman, RD, is a registered dietitian and contributing writer for EatingWell. She completed her dietetics undergraduate degree at the University of Delaware and is certified as an integrative nutrition coach through the Institute for Integrative Nutrition. She has over six years of experience as a nutrition writer, and her work has also appeared in Simply Recipes and The Spruce Eats.

This article was edited by Katie Tuttle, a commerce editor and contributor to publications such as Food & Wine and The Spruce Eats. It was reviewed by Brierley Horton, M.S., RD, senior commerce editor, with 15 years of experience reporting, writing and editing nutrition and health content.

Continued here:

The 8 Best-Tasting Greens Powders of 2024 - EatingWell

Creatine and caffeine are popular supplements that some people take to enhance exercise, sports, and training performance.

Creatine is a non-protein amino acid in red meat and seafood, as well as in parts of the human body like skeletal muscle and the brain. Creatine supplements help increase creatine in your muscles, which may improve exercise performance and offer other training benefits.

Caffeine is a bitter-tasting, naturally occurring central nervous system (CNS) stimulant. It's often present in coffee, tea, and chocolate, but it's also used as a supplement to improve athletic performanceespecially in endurance sports such as running.

Research shows that creatine and caffeine can be safely used together. However, there is some controversy regarding combining them. If you're interested in taking these two supplements together, there are some important considerations and potential side effects to keep in mind.

Creatine helps improve muscle mass and aids in exercise and athletic performance. It benefits both athletes and non-athlete exercisers. It may also benefit several health conditions. Research suggests that creatine may:

It may also increase creatine levels in the brains of children and young adults with creatine metabolism or transport disorders, such as Guanidinoacetate methyltransferase(GAMT) deficiency or L-arginine: glycine amidinotransferasedeficiency(AGAT).

Caffeine is a stimulant that makes you feel more alert and awake. It has many potential benefits. Caffeine may:

Studies that explore the benefits of taking creatine and caffeine together have shown mixed results on how these two ingredients interact with one another. Some research suggests that taking caffeine with creatine may decrease creatine's beneficial effects on athletic performance.

In one systematic study review, some studies found that caffeine may interfere with the beneficial exercise effects of creatine. However, creatine did not affect the beneficial effects of caffeine on exercise. Other studies found no interaction between the two supplements, and one study reported a beneficial effect of taking both together.

The interactions identified in some of these studies might be due to the opposing effects of creatine and caffeine on muscle relaxation and gastrointestinal distress. In other words, creatine supports muscle relaxation while caffeine can inhibit it. Caffeine acts as a diuretic (helps your body get rid of excess water) while creatine can cause water retention.

Both creatine and caffeine enhance exercise performance and benefit muscles. However, taking them together may have some potential drawbacks. Further study is needed.

Creatine can help enhance the effects of athletic performance, but some research suggests this benefit may decrease if you add caffeine to the mix.

It's generally safe to take creatine and caffeine together, but you may want to consider taking them separately to reap the most performance gains.

Creatine is typically taken orally (by mouth) by adults in a one-time loading dose of up to 20 grams (g) for up to seven days. A maintenance dose of 2.25-10 g per day can be taken for up to 16 weeks.

Studies show it's safe to take 3-5 g of creatine per day, or 0.1 g per kilograms (kg) of body mass per day, long-term. These lower dosages have been shown to help increase creatine levels in muscles, aid in muscle performance and recovery, and promote muscle growth.

You can safely consume up to 400 milligrams (mg) of caffeine per day. Caffeine supplements are available in 200 mg pills that can be swallowed, which is a similar amount to a cup of coffee. Caffeine pills are fast-acting so don't take more than the recommended dosage. You might experience side effects if a higher dose is taken, including:

Always consult with your healthcare provider before trying a new supplement or supplement combination to discuss dosage.

It's generally safe to take creatine and caffeine together. However, there are some important considerations.

Creatine should be avoided by people who are pregnant or breastfeeding, as there is not enough data to back up its safety. People with kidney disease or bipolar disorder should also avoid it as it may worsen symptoms of mania.

People who are pregnant or breastfeeding should limit their caffeine consumption to 200 mg per day. Avoid caffeine if you experience sleep disorders, have frequent migraines or headaches, or have hypertension (high blood pressure). Children and young adults should also avoid caffeine.

Other health conditions and medications may interact with creatine or caffeine, so always speak with your healthcare provider first. Supplements are also not regulated by the U.S. Food and Drug Administration (FDA), so make sure they're NSF Certified. This means they've been tested and certified by a third party to be free of harmful levels of contaminants. It also ensures that the product only contains the ingredients listed on the label.

Certain medications can interact with creatine and caffeine.

Avoid taking creatine with non-steroidal anti-inflammatory drugs (NSAIDs), which can affect the function of the kidneys. Taking creatine with caffeine may also decrease energy production and interfere with the physical performance benefits of creatine.

Caffeine might interfere with medications like NSAIDs, which affect the kidneys.

Creatine is well-tolerated among a variety of age groups. From infants to older adults, research shows it can be safely taken at dosages ranging from 0.3-0.8g per kg of body weight per day for up to five years. Higher dosages can be safely taken among athletes or people with specific training goals.

It is possible to consume too much caffeine, but research shows it's generally safe to consume up to 400 mg per day. Too much caffeine can lead to symptoms like insomnia, headaches, anxiety, shakiness, restlessness, and fast heart rate. It can also lead to difficulty concentrating. drowsiness, and nausea. Monitor your intake and be mindful of how it affects you.

A common side effect of taking creatine and caffeine together is gastrointestinal (GI) discomfort. Taking creatine and caffeine together may also make symptoms of Parkinson's disease worse. Parkinsons disease is a progressive neurological disorder that affects motor function.

Speak to your healthcare provider if you have concerns about side effects or have a health condition that may prevent you from taking creatine or caffeineor taking them together.

Creatine and caffeine are two supplements that help improve exercise and athletic performance.

Creatine is a non-protein amino acid that promotes muscle growth and enhances physical performance in exercise and sports. Potential benefits include reducing your risk of concussion and improving cognitive performance and memory.

Caffeine is a stimulant that is in things like coffee, tea, and chocolate. When consumed as a supplement, caffeine has been shown to enrich exercise performance and improve muscle strength.

It's generally safe to take creatine and caffeine together, but research is mixed when it comes to the exercise performance benefits of combining them. Some studies have found that caffeine may reduce some benefits of creatine. Other studies have found no benefits or risks of taking both together. Further study is needed.

Read more:

Creatine and Caffeine: Benefits, Risks, Dosage - Health.com

Registered Dietitian Nutritionist

Registered Dietitian Nutritionist

Molly Knudsen, M.S., RDN is a Registered Dietician Nutritionist with a bachelors degree in nutrition from Texas Christian University and a masters in nutrition interventions, communication, and behavior change from Tufts University. She lives in Newport Beach, California, and enjoys connecting people to the food they eat and how it influences health and wellbeing.

Image by Rowena Naylor / Stocksy

April 12, 2024

A lot of us are now just realizing that our grandmas were right about a lot of things. Knitting is fun. Baking bread brings joy. Tea before bed is a must. Fiber supplements are good for you.

And fiber has made some major headlines lately. A beverage of blended oats, water, and lime juice coined oatzempic is being hailed as a weight loss magic bullet, and psyllium husk garnered similar fanfare a few months prior.

These claims are, of course, exaggerated. But fiber does help with weight management, blood sugar control, gut health, and of course, the coveted digestive regularityand most of us aren't getting enough of it.*

While not the sexiest supplement, fiber powders sure are practical and offer a host of benefits.

Fiber is a unique complex carb that is not digested by the human body and passes through the digestive tract relatively unscathed. It's only found in plant foods like grains, fruits, and vegetables.

Supplements isolate certain fibers from plantsalthough some fiber supplements are synthetically derivedinto a powder, capsule, tablet, or gummy.

Even if you eat a lot of plants, you may be falling short of the fiber you need for optimal health. The average U.S. adult only eats about 16 grams1 a day, while women often need a minimum of 21-28 grams and men need 30-38 grams.

While eating more fiber-rich foodslike lentils, legumes, avocados, and chia seedsshould be a priority, choosing a high-quality fiber supplement can easily sneak in an extra six or so grams a day.

Another reason is if you're looking to address a specific health goal. Want to enrich your gut bacteria? Choose a prebiotic fiber. Want to focus on cholesterol and blood sugar? Choose a research-backed soluble fiber2 . What about better regularity? Choose one that helps speed up gut transit time.*

Supplements can help provide targeted support for gut (and whole-body) health.*

These are some of the common research-backed fibers that you may see on Supplement Facts panels:

While many of these fibers are listed as primarily soluble gel-forming fibers, they do still provide you with some insoluble fiberas most plants naturally contain a mixture of both.

Your grandma didn't have many choices when it came to fiber supplements. She likely had a bright orange canister of Metamucil tucked in a cabinet or sitting on the counter. And many people still reach for this dated formula.

"These bestselling fiber powders in the market are not clean," says mindbodygreen's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN. "They contain artificial flavors, synthetic dyes, artificial sweeteners like aspartame, and other additivesthings known to mess with your gut in a bad way. Talk about counterproductive!"

Ferira also emphasizes that "these lazy formulas" also rarely contain multiple fiber sources, much less other gut-supporting ingredients like probiotics.

There are much better options on the market today including mindbodygreen's organic fiber potency+. This innovative formula was thoughtfully formulated to provide 6 grams of fiber with zero additives and zero other ingredients. "That's unheard of," emphasizes Ferira.

Most of that fiber comes from organic guar beans. Studies show that soluble, prebiotic fiber has the following benefits:

We also paired it with organic green kiwifruit (for additional fiber and digestive support10 ) and an organic mushroom blend (that provides beta-glucans11 for even more prebiotics).*

The supplement is rounded out with probiotic support from Bacillus subtilis ATCC12264 to further address bloating and gas12 .*

The powder also disperses readily into hot or cold liquids and does not gel (it also goes great in oatmeal or yogurt bowls). One of the biggest complaints with psyllium fiber powders is that many start gelling as they're stirred into watercreating a rather undesirable consistency for a beverage.* So while psyllium is still a very research-backed fiber, it's just not always the most pleasant to consume.

Fiber and fiber supplements deserve the increased attention they're getting (albeit some overpromising headlines). Whether you're looking for regularity or metabolic or general gut health support, fiber has your back.

But do things slightly differently than your grandma and opt for more innovative formulas with no additives, like organic fiber potency+.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

See original here:

Fiber Supplements Are Once Again Popular But Pick The Right One | mindbodygreen - mindbodygreen

Calcium and vitamin D supplements are often recommended for postmenopausal women to prevent

A study published in Annals of Internal Medicine analyzed data from the Womens Health Initiative trial, which looked into the effects of taking calcium and vitamin D supplements in more than 36,000 postmenopausal women.

Researchers found that taking calcium and vitamin D supplements lowered a womans long-term risk of dying from cancer by 7%, but increased the risk of death due to heart disease by 6%. The study also found that overall, the combination of supplements had no significant effect on early death overall.

Many people know the link between calcium and how its important for bone health and bone growth. But, a lesser-known benefit of the nutrient is that its important for blood clotting and may lower blood pressure, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. Vitamin D is also important for bone health and regulating how much calcium is needed by the body, she adds. Vitamin D has been reported to play a role in supporting lung function, cardiovascular health, insulin regulation and glucose metabolism, and immune health.

Some research has found that low blood levels of vitamin D are associated with an increased risk of cardiovascular disease, says Prest. Also, calcium may reduce the risk of some cancers like colorectal cancer, she notes. Still, the evidence exploring the relationship between dietary calcium or supplemental calcium and the risk of cancer is mixed, Prest explains.

So, why are these results important? Oncologists prescribe a class of drugs called Aromatase Inhibitors (called anastrozole, letrozole, and exemestane) taken daily for five years to prevent breast cancer recurrence in certain women, says Madhu Shetti, M.D., oncologist and founder of Balmere. Many women are scared to take the medicine, or they do not finish the five year course because of bone health concerns. It is critical to consider options like vitamin D/calcium supplementation so we can give everyone the best chance to protect their bone health and prevent cancer recurrence, she explains.

This study confirmed findings from other studies concerning reducing cancer risk and increasing cardiovascular risk from calcium and vitamin D supplements, says Prest. However, the authors did report that their study and findings had some limitations so we cannot blanketly say that supplementation of calcium and vitamin D may not be appropriate in post-menopausal women with heart disease. More exploration is needed to understand the association between calcium and vitamin D supplementation and cardiovascular risk, she notes.

Dr. Shetti also points out that given the study design, we are unable to distinguish the benefits of calcium and Vitamin D individually versus together. Many individuals may take calcium or vitamin D but not both, so they may not have the same benefits as study participants, she notes.

So, is a vitamin D or calcium supplement right for you? Typically, we want to reserve supplementation for people who are unable to meet their needs through food sources or those who are deficient and need the extra boost from a supplement, says Prest.

That said, every person should speak with their physician and discuss their individual risks and benefits for adding vitamin D and/or calcium supplements, suggests Dr. Shetti. Individuals at a higher risk for developing osteopenia (a loss of bone density that weakens bones but not low enough to meet the criteria for osteoporosis) or osteoporosis (a bone disease that develops when bone density and bone mass decreases) may consider supplementation after discussing with their doctor, notes Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. Risk factors include white or Asian descent, smaller body frame, family history of osteoporosis, post-menopausal, and history of amenorrhea (absence of menstruation), she explains.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

Madeleine, Preventions assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscienceand she helps strategize for success across Preventions social media platforms.

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Study: Vitamin D and Calcium Supplements May Reduce Cancer Risk - Prevention Magazine

Magnesium is the mineral of the moment when it comes to helping you get more shut-eye at least according to TikTok. Consider the magnesium-based

The answer is it may be, but we dont fully know yet. A small number of studies exist that investigate the relationship of magnesium supplement intake and sleep, says Taylor C. Wallace, PhD, CFS, FACN, FAND, CEO of Think Healthy Group in Washington, DC, who teaches at George Washington University as well as at the Friedman School of Nutrition Science and Policy at Tufts University.

One of the larger clinical trials of adults on average in their 60s showed that supplemental magnesium intake increased blood melatonin levels, and this could be a potential mechanism for why magnesium may be helpful for sleep, Wallace says. (Melatonin is the hormone thats in charge of your sleep-wake cycle.) It also might lead to better regulation of the sympathetic and parasympathetic nervous system, research shows, easing the mental and physical stress that may lead to issues that interfere with sleep.

Magnesium is a mineral nutrient thats key for regulating your nerve function, blood sugar and blood pressure, according to the National Institutes of Health Office of Dietary Supplements (NIH). Its also vital for the development of protein, bone and DNA.

Many people dont get enough of the mineral through their diets, according to the National Institutes of Health, but its always best to get your nutrients through food rather than supplements. Nuts like almonds and cashews, pumpkin and chia seeds, and dark green leafy vegetables like spinach are good sources of dietary magnesium, says Wallace. Edamame, tofu, dark chocolate, Swiss chard, dal (some lentils, beans or peas) and quinoa are excellent magnesium-rich choices, according to Laura Iu, CDN, registered dietitian and owner of Laura Iu Nutrition in New York City.

But if youre not getting enough through food, there are different types of magnesium available in supplement form. Speak to your doctor before taking a new supplement, of course.

Magnesium glycinate is preferable, notes the Cleveland Clinic. This is in part because unlike other formulations, it is less likely to upset your stomach, one study found. If that's not available, look for magnesium citrate, says Iu.

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Typically, organic magnesium salts, like citrate, theonate and glycinate, plus magnesium chloride, are better absorbed by the body, Wallace explains. You should stay away from magnesium oxide, which is the most common form of magnesium on the market, but very poorly absorbed by the body.

Since there isn't a lot of research to determine how much you should take for sleep specifically, some doctors recommend that if you are taking a supplement, that you simply take it a half hour before bedtime. The amount you should take for sleep or any other purpose is something to work out with your healthcare provider, since it depends on what you eat as well as your age, sex and other factors.

These are the recommended daily amounts of magnesium from all sources (food, beverages, supplements, etc.), according to the NIH.

Regardless of how much you take for sleep, your total intake of magnesium from only dietary supplements should not exceed 350 mg.

While you can take magnesium at any time of the day, taking it specifically for sleep means, that you should take it around a half hour before bed for best results, according to Cleveland Clinic.

For most people, yes. The NIH says most adults can safely take up to 350 mg of magnesium daily in supplement form (your recommended daily amount may be higher, since it includes the magnesium in the food you eat).

Still, its key that you talk to your doctor before starting. If you have a kidney condition, too much magnesium can be toxic. Other potential issues: Magnesium can bind with certain medications, particularly tetracycline and similar antibiotics, and prevent their full absorption, says Wallace. It's a good idea to mention that youre taking magnesium to your pharmacist as well.

According to the NIH's Center for Complementary and Integrative Health, melatonin is a hormone the body produces that makes you feel sleepy in response to darkness, and if your body doesn't make enough of it, a supplement may help. So if you want to create a more consistent nighttime sleep schedule, or if youre shifting your sleep schedule because youre in a new time zone, it might be your best bet. Magnesium enhances the level of melatonin in your brain in general, and relaxes your body, according to UC San Diego Health. Melatonins effect on sleep is better established by research, but if you try magnesium for sleep and find that it works for you, then use it instead. Its really about your personal sleep goals, and what your doctor says is right for you.

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Research suggests the answer is no. A Columbia University study found that participants who took magnesium were more likely to have better sleep quality, and less likely to experience short sleep duration. Still, it's important to pay attention to how it affects your body.

The bottom line: Magnesium may help you relax and get better sleep, but talk with your doctor about whether you should try to get more and if so, whether you should take a supplement.

Lisa is an internationally established health writer whose credits include Good Housekeeping, Prevention, Mens Health, Oprah Daily, Womans Day, Elle, Cosmopolitan, Harpers Bazaar, Esquire, Glamour, The Washington Post, WebMD, Medscape, The Los Angeles Times, Parade, Health, Self, Family Circle and Seventeen. She is the author of eight best-selling books, including The Essentials of Theater.

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. She is also Good Housekeepings on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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Magnesium for Sleep: The Best Type, When to Take It and More - Good Housekeeping

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As Japanese cosmetics giant Shiseido partners with a food ingredient supplier for the launch of its inner wellness division, food-based extracts are playing a defining part in beauty-from-within supplement launches in Asia and beyond.

This year, a new crop of beauty from within products is hitting the market, targeting improved skin, hair and nails, which is being tied to mounting consumer curiosity over the impact food and diet can have on an individuals appearance.

Beauty supplements is a fast-paced category and it has grown even more since the pandemic, reflecting the fact that people became more and more aware about the connection between food and the health of their skin, said Andriana Bantra, senior insights analyst for EMEA health and beauty at market intelligence firm Kantar.

Rising consumer awareness that certain foods have hair and skin care benefits is leading to greater curiosity with respect to this space, and in turn this is impacting the type of products that are being launched.

Japanese cosmetics giant Shiseido announced the launch of its new inner beauty business division back in September last year, partnering with Tsumura Group, a large player in the drug processing business, and Kagome, a business that is renowned for its tomato-based food products, together with a broader range of vegetable-based foods.

The partnership resulted in the launch of the Shiseido Inner Wellness brands last month, with a product rollout expected to begin in Japan this year, and further plans to take the business Asia-wide in 2025.

Leaning on Kagomes expertise in vegetable processing and extraction, the first products to hit the market under the umbrella will be a range of three ampoule drinks, named Inryu, which carry anti-ageing, skin barrier, and skin brightening claims.

Other new product launches incorporating food ingredients in beauty-from-within products emphasise how the trend is a global phenomenon that is playing out in other major markets like the US and across Europe.

While collagen peptide has proven to be one of the leading ingestible beauty ingredients thanks to its skin replenishing attributes, the fact that it is animal-derived is contrary to growing demand for vegan formulations.

In response to this, a growing number of ingestible beauty products are featuring fruit or vegetable extracts instead of collagen, as part of efforts to meet the needs of a wider consumer base.

One example of this is Viviscal Hair Growth supplements, which lists acerola cherry extract for antioxidant support, as well as millet seed extract to strengthen by naturally promoting collagen in the hair shaft.

Another example of a beauty supplement that includes a wide number of food ingredient extracts is Australian brand Wellecos Daily Green Powdered Supplements range, which contains acai, rosehip, pomegranate, goji berry, grapeseed, and beetroot.

Fronted by supermodel Elle McPherson, the brands supplement range has been expanded recently to touch on a broad range of claims that include gut health, detoxification, stress, increased energy, and a healthier immune system.

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Food ingredients drive growth in beauty supplements - IngredientsNetwork.com

Ozempic has become quite popular in weight loss due to its clinically proven results. However, its accessibility issues, high costs, and potential side effects raise concerns, steering the conversation toward safer, more sustainable alternatives.

This article delves into natural options, highlighting their effectiveness and comparison to medical interventions like Ozempic. By exploring these alternatives, we aim to offer insights into achieving weight management goals harmoniously with your bodys natural rhythms.

Ozempic, widely recognized under the generic name semaglutide, is a prescription medication primarily used to manage type 2 diabetes. Its popularity for weight loss stems from its ability to regulate blood sugar levels and reduce appetite and food intake.

Administered through injections, Ozempic has shown significant results in weight reduction, making it a sought-after solution for those struggling with obesity. However, its prescription nature, method of administration, and side effects necessitate careful consideration of its use, especially for individuals seeking weight loss without underlying diabetic conditions.

Semaglutide, the active ingredient in Ozempic, has no direct natural counterpart. Its a synthetic formulation designed to mimic the effects of glucagon-like peptide-1 (GLP-1), a hormone that plays a crucial role in regulating insulin secretion and appetite.

While GLP-1 occurs naturally in our bodies, contributing to blood sugar regulation and satiety, semaglutide is engineered to be more resistant to breakdown, extending its presence and effects in the body. This engineered longevity enhances its ability to suppress appetite and promote insulin release, making it an effective, albeit synthetic, solution for weight management and diabetes control.

Many people opt for more natural and less invasive alternatives for weight management due to the synthetic nature of semaglutide and its injection-based administration despite its effectiveness.

Exploring natural alternatives to Ozempic opens up a world of options supporting weight management and overall health without prescription medication.

Each of these alternatives offers unique benefits, though they may vary in effectiveness and ease of use compared to Ozempic:

Psyllium husk. Known for its high fiber content, psyllium husk can enhance feelings of fullness, aid digestion, and support healthy cholesterol levels. Its one of the more straightforward natural remedies to incorporate into your diet, often found in powder form that can be mixed with water or added to smoothies.

Magnesium. This essential mineral involves numerous bodily functions, including energy production and blood sugar control. While it doesnt directly mimic Ozempics effects, adequate magnesium levels can support metabolic health and may indirectly contribute to weight management.

Berberine. Found in several plants, berberine is celebrated for its potential to improve insulin sensitivity and blood sugar levels, mirroring some of Ozempics benefits. However, its taste can be off-putting to some, and consistent, long-term use is needed to see significant results.

Aloe vera. While often associated with skincare, aloe vera can also have laxative properties and support blood sugar regulation when consumed. Its taste and the form in which its consumed (often as a juice or gel) can be challenging for some.

Cinnamon. This common spice is not just for flavoring; it has been studied for its potential to lower blood sugar levels and improve insulin sensitivity. However, the amount needed to replicate Ozempics effects potentially would be quite high, making it impractical for some.

Ginger. Known for its digestive and anti-inflammatory properties, ginger can also significantly impact appetite control and weight management. Like cinnamon, the quantities needed for significant impact might be unrealistic for daily consumption.

Turmeric. This spice contains curcumin, which has been researched for its anti-inflammatory and antioxidant effects. While beneficial for overall health, its direct impact on weight loss is unclear and would require substantial amounts to achieve notable effects.

Each of these natural alternatives offers health benefits. Still, they often come with challenges such as unpleasant flavors, difficulty consuming in effective quantities, and a gradual approach to weight management that requires patience and consistency. In this case, psyllium husk seems the most viable option to replicate the same results.

While psyllium husk and Ozempic operate through different mechanisms within the body, they share a common goal: to aid in weight management. Psyllium husk, a natural dietary fiber, contributes to weight loss by absorbing water in the gut, forming a dense compound that promotes feelings of fullness and reduces appetite. This process can naturally help regulate food intake, like how Ozempic decreases appetite through hormonal regulation.

Psyllium husk stands out among natural alternatives for its ease of use and effectiveness. This soluble fiber, derived from the seeds of the Plantago ovata plant, has a well-established reputation for improving digestive health. Unlike other alternatives mentioned, psyllium husk is relatively easy to incorporate into your daily routine due to its availability in powder form, which can be mixed into water, smoothies, or even baked goods.

The mechanism behind psyllium husks benefits is its ability to absorb water in the gut, forming a gel-like substance that aids in bowel regularity and helps create a sensation of fullness. This can lead to reduced calorie intake and support weight management efforts, making it a practical and non-invasive option for those seeking to lose weight naturally.

Furthermore, psyllium husk has been shown to positively affect cholesterol levels and blood sugar control, contributing to overall metabolic health. Its natural origin and lack of severe side effects make it an attractive option for those looking for a sustainable, long-term approach to weight management without resorting to prescription medications like Ozempic.

While psyllium husk may not offer the same rapid weight loss results as pharmaceutical options, its benefits for digestive health and its potential to aid in weight management make it a worthy consideration for those exploring natural alternatives.

While psyllium husk offers a straightforward, natural way to support weight loss and digestive health, products like ColonBroom Premium take this a step further by combining psylliums benefits with additional ingredients to enhance overall well-being. ColonBroom Premium is designed to manage weight, support digestive health, regulate blood sugar levels, and improve metabolic functions.

ColonBroom Premium contains a blend of psyllium husk fiber and other vital ingredients, such as L-carnitine and chromium, which synergistically promote fat metabolism and curb cravings. This comprehensive approach ensures that users can tackle weight management from multiple angles, increasing the likelihood of sustainable results.

What sets ColonBroom Premium apart is its commitment to a gentle, natural formulation thats easy to integrate into daily life, making it an accessible option for those hesitant about the more invasive nature of treatments like Ozempic. With its focus on natural ingredients and a holistic approach to health, ColonBroom Premium offers a balanced alternative for those seeking effective weight management solutions without needing prescription medication.

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While Ozempic has shown effectiveness in weight loss, its essential to consider the potential side effects that accompany its use. Commonly reported adverse effects include nausea, vomiting, diarrhea, stomach pain, and constipation. More severe but less common risks involve inflammation of the pancreas (pancreatitis), changes in vision, kidney problems, and gallbladder issues.

While Ozempics common side effects are well-documented, its essential to consider the less discussed yet significant consequences of rapid weight loss it may induce. These include the risk of loose skin and visible stretch marks as the body struggles to adapt to quick changes in weight. Such physical alterations can impact self-esteem and body image, potentially offsetting weight loss benefits.

Moreover, medication like Ozempic for weight management can disrupt the bodys natural hunger cues. This imbalance can lead to a detachment from understanding when and how much to eat based on natural signals, possibly leading to nutritional deficiencies or disordered eating patterns once the medication is ceased.

Theres also the psychological aspect to consider. The ease and speed of weight loss with Ozempic might lead to a form of dependency, where the user leans heavily on the medication for maintaining or managing weight. This reliance can border on addiction, where the fear of gaining weight without the drug becomes a significant source of anxiety, impacting mental health and emotional well-being.

These factors underscore the importance of approaching weight loss with a focus on sustainable, healthy lifestyle changes rather than quick fixes that may have long-term implications on physical and emotional health.

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When faced with the allure of quick weight loss solutions like Ozempic, weighing the potential risks against the benefits is crucial. The rapid weight reduction it offers can come with a host of issues, from the disruption of the bodys natural eating cues to even emotional dependency on the drug for weight control.

Natural weight loss methods, though perhaps slower, are time-tested and proven to support weight management and overall health and well-being. They encourage a more harmonious relationship with food, promote sustainable lifestyle changes, and allow the body to adjust at a pace that maintains skin elasticity and reduces the risk of stretch marks.

Moreover, natural approaches like a balanced diet, regular exercise, and supplements like ColonBroom Premium offer a holistic way to achieve weight loss without the invasive nature and high costs associated with Ozempic. They empower individuals to take control of their health journey in a way that nurtures both the body and mind, laying the foundation for long-term success and well-being.

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Best Ozempic Weight Loss Alternative Supplements Money Can Buy (Top OTC Semaglutide Alternatives) - Vashon-Maury Island Beachcomber