Category Archives: Food Supplements

Ozempic and Wegovy can help people manage type 2 diabetes or lose weight, but they can also cause a number of uncomfortable gastrointestinal symptoms. Could increasing your fiber intake help?

Like other prescription medications, Ozempic, Wegovy, and similar drugs come with a list of possible side effects, including nausea, diarrhea, vomiting, constipation, and abdominal pain.

When people experience these gastrointestinal (GI) issuesregardless of whether theyre taking Ozempic or Wegovyfiber may be the first fix to come to mind.

Whether in food or supplements, fiber is an essential part of peoples diets. It also has a wide range of health benefitsits known primarily for supporting digestion, but it may also help people lower cholesterol and manage their weight.

Despite this, however, fiber isnt a one-size-fits-all solution for people experiencing side effects from Ozempic or Wegovy, said Steven Batash, MD, gastroenterologist and founder of the Batash Endoscopic Weight Loss Center.

Taking more fiber will not necessarily ease GI issues associated with Ozempic, he told Health. In fact, it can make it worse for some, especially while their bodies adjust to medication.

It wont work for everyone, but in certain situations, fiber can actually be useful for people taking these drugs, added Kimberly Gudzune, MD, MPH, medical director of the American Board of Obesity Medicine and associate professor of medicine at Johns Hopkins Medicine.

It depends on the GI symptoms that the patient is having, Gudzune told Health.

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Ozempic and Wegovy, or semaglutide, can take a toll on a persons gastrointestinal system due to how the drug functions in the body.

Semaglutide mimics glucagon-like peptide 1, or GLP-1. This hormone is responsible for releasing insulin and lowers blood sugar after you eat, and GLP-1 receptors in the brain help control appetite. Other GLP-1 agonist drugs include Rybelsus, Victoza, and Trulicity.

Beyond suppressing appetite and lowering blood sugar, these drugs also make food travel more slowly through the stomach and intestines. As a result, patients can develop constipation or other GI concerns.

According to Food and Drug Administration (FDA) data from 2023, nausea, vomiting, and diarrhea were the most common gastrointestinal symptoms reported by semaglutide users, followed by constipation and abdominal pain. Less common GI symptoms included excess gas, bloating, indigestion, and heartburn. And a study from the fall of 2023 also linked GLP-1 drugs to severe GI side effects, including pancreatitis, bowel obstruction, and gastroparesis (stomach paralysis).

Most of the time, these common side effects aren't serious, but can still be frustrating for patients.

Some of the discomfort in patients comes from constipation, which can be very uncomfortable, William Yancy Jr., MD, MHS, medical director of the Lifestyle and Weight Management Center at Duke Health, told Health.

Uncomfortable GI symptoms tend to subside over time, but they can be worse when a patient first starts the medication or if they increase the dose, Eduardo Grunvald, MD, director of obesity medicine at the Bariatric and Metabolic Institute at UC San Diego Health, told Health.

However, individual responses can vary, and some patients may continue to experience GI issues despite long term use, Batash added.

Fiber is necessary for health, and everyone is supposed to get around 25 to 30 grams per day to support digestion, said Batash. (One study found only 4% of men and 8% of women with type 2 diabetes are getting enough fiber).

It is true that fiber can relieve some GI side effects associated with taking semaglutideincreasing fiber intake can help with constipation, Gudzune said. It can also help keep bowel movements regular, Yancy added.

But that may be as far as fiber can go.

Fiber isnt going to help with nausea from taking Ozempic or Wegovy, Gudzune said. And in some people, high fiber intake can even spark bloating, gas, and discomfort, Grunvald explained.

A 2022 report gave specific recommendations to ease nausea, vomiting, diarrhea, and constipation associated with GLP-1 drugs. Researchers recommended adding more fiber for those who had constipation but said high-fiber foods should be avoided for diarrhea until symptoms improve.

Instead of relying solely on fiber, how you deal with GI symptoms should depend on which ones you have.

Constipation may require stool softeners and laxatives, said Grunvald. Nausea may require anti-nausea medications. Heartburn may require acid-blocking medications.

Doctors may also adjust a patients semaglutide dose to mitigate some of these if managing side effects individually isnt working.

Every person is different, and it may be helpful for some and uncomfortable for others, said Grunvald.

If you do choose to deal with constipation or other side effects by increasing your fiber intake, first try getting it from fiber-rich foods, Batash recommended. Start with smaller increments and gradually increase it over time to allow the body to adjust, he said.

However, meeting your fiber goals may not be totally doableGLP-1 agonist medications cause you to eat less, making it potentially harder to get the recommended amount of fiber in your diet, added Grunvald.

If people want to turn to a fiber supplement in these cases, Yancy said supplements such as psyllium husk are fine, so long as people follow instructions on the label. Fiber can be taken more than once a day if needed, but again, its better to start once a day or every other day, he said.

In addition to starting slow, its also critical to stay well-hydrated when consuming more fiber to help prevent constipation, Batash added.

When taking a fiber supplement, people should take it with about eight ounces of fluid, Yancy recommended.

This can be increased by an ounce or two if stools remain hard, or decreased by that amount if they are too loose, he said. People should avoid taking fiber capsules with just a sip of liquid. They need to be taken with a full glass.

If the additional fiber is making your GI system upset, try one day of a liquid diet and then reduce fiber intake, Batash recommended.

Beyond just adding fiber, there are other things people can do to help ease possible side effects while taking Ozempic and Wegovy.

For patients just starting the medication, they can try adopting a plant-based diet, drinking plenty of water, and exercising regularly, Grunvald suggested.

Another key recommendation is to slow down while eating and listen to fullness cues, said Yancy. Small portions are a must, Batash added.

What a person eats is also importantopt for low-fat options while avoiding greasy and sugary foods, and limit carbonated beverages, he said.

If side effects are impacting your daily life or are otherwise severe, talk to your doctor about managing symptoms or deciding if the medicine is right for you, Gudzune noted.

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Can Fiber Help with Ozempic, Wegovy Side Effects? - Health.com

Vitamin B12 and magnesium are two nutrients vital to your health. Vitamin B12 , or cobalamin, is a vitamin with many important roles, including producing healthy red blood cells and promoting brain health. Magnesium is a multifunctional mineral important for your nervous system, bones, and blood pressure.

Some people get enough vitamin B12 and magnesium through their diet, but deficiencies are relatively common. In these cases, it may make sense to take a supplement for both so that you can manage your levels.

Most people can safely take vitamin B12 and magnesium together. The supplements dont appear to negatively impact each other. And while they also don't appear to directly work together, they may both positively impact some of the same systems of the body, including the heart and brain.

Here's everything you need to know before you take vitamin B12 and magnesium together.

Vitamin B12, one member of the larger group of B vitamins, is involved in synthesizing DNA and various proteins. It also plays an important role in the nervous system, which includes your brain, spinal cord, and nerves. For example, vitamin B12 is needed to form the protective barrier around nerves.

Vitamin B12 is also key for helping your body synthesize healthy red blood cells, which transport oxygen around the body. The vitamin is also involved in the process of extracting energy from food.

Maintaining appropriate levels can avoid vitamin B12 deficiency which, when severe, can cause problems with the nervous system that lead to symptoms like decreased touch sensation, tingling of your feet (peripheral neuropathy), problems with balance, cognitive impairment, or psychosis. While uncommon, severe deficiency also causes symptoms related to anemia (not having enough healthy red blood cells), like fatigue.

Researchers have also studied the connection between low vitamin B12 levels and risks of conditions like osteoporosis, heart attack, stroke, and cancer. More research would be needed to say for certain whether these relationships exist and whether maintaining appropriate levels of vitamin B12 would avoid these heightened health risks.

Magnesium is involved in hundreds of chemical reactions in your body, and the mineral is critical for DNA and protein synthesis. Magnesium is also important for nerve and muscle signaling, including in your heart.

Getting enough magnesium can prevent a magnesium deficiency. When severe, a magnesium deficiency may lead to problems like depression, fatigue, and muscle weakness. If very severe, the deficiency can lead to seizures or potentially life-threatening abnormal heart rhythms (arrhythmia).

The role of magnesium in various health conditions isnt as clear as it is for other minerals. For example, studies have been inconclusive about whether magnesium might help reduce blood pressure in people who have high blood pressure (hypertension).And while magnesium deficiency is common among people with diabetes, its unclear whether magnesium supplementation might reduce blood glucose.

Scientists are also exploring whether magnesium can benefit conditions like osteoporosis, insomnia, migraine, asthma, and epilepsy, but so far the results are inconclusive.

Vitamin B12 and magnesium are both critical, and its important to get enough of both from your diet. If that isnt possible, a healthcare provider may recommend you take supplements of both vitamin B12 and magnesium to increase or maintain your levels and prevent any deficiencies.

In general, people who are deficient in one vitamin or mineral may be more likely to be deficient in others. For example, older adults may be at greater risk of both deficiencies. People with certain medical conditions, like small intestine issues that make proper absorption of vitamins and minerals difficult, may also have an increased risk of nutritional deficiencies.

There hasn't been research on the effects of the specific combination of supplements. However, based on the fact that the nutrients can impact the same systems, taking the two supplements together may have a greater impact than taking one alone if you are low in both.

For example, taking vitamin B12 and magnesium together might decrease fatigue more than taking either alone. Getting enough vitamin B12 and magnesium might have positive effects on your heart and cardiovascular system. Getting enough of both is also important for optimum functioning of your brain and nervous system.

Typically, both vitamin B12 and magnesium are taken as pills. Other options, like powders and liquids, are available. If prescribed for a diagnosed B12 deficiency, your healthcare provider might recommend a series of vitamin B12 injections.

Magnesium is available in different forms, including magnesium citrate, magnesium oxide, and magnesium chloride. Vitamin B12 is also sold in different forms with cobalamin as part of the name, such as the case with cyanocobalamin.

You can take vitamin B12 and magnesium together or at different times of day. You may want to take magnesium after a meal to reduce the risk of stomach upset.

If you want to take the two nutrients in one product, that is possible. However, know that supplement combination products often include other vitamins in the B grouplike B6 and folatebecause of the way these different B vitamins affect each other. Magnesium and B12 are also often both included as part of multivitamins, though typically at fairly low doses.

How quickly you see results can depend on how low your levels were. For instance, if you take B12 for a severe deficiency, you should notice improvements in symptoms fairly quickly. However, some kinds of neurological damage from a severe deficiency might not be fully reversible.

The dosage of vitamin B12 and magnesium supplements you take may depend on your age, any medical conditions you have, and what your current levels are. Blood tests can pick up severe deficiencies of B12 and magnesium, but they tests arent as good at detecting milder deficiencies.

The dosage might also depend on how much of each nutrient you take in through your diet.

Including food sources and any supplements, an adequate intake of vitamin B12 is considered 2.4 micrograms (mcg) a day for people 14 years or older. During pregnancy, the adequate intake is a bit higher2.6 mcg.

If you look at the amounts included in supplements, youll notice much higher doses, possibly ranging from 500-3,000 mcg.You'll want to talk with a healthcare provider about what dosage you should take and for how long.

For magnesium, the recommended dietary allowance is 400 milligrams (mg) for men aged 19-30 and 310 mg for women in the same age group. For people 31 or older, the recommended daily amount of magnesium is 420 mg for men and 320 mg for women. Many over-the-counter supplements include about 250-300 mg of magnesium.

For most people, its safe to take both vitamin B12 and magnesium. However, especially for magnesium, you need to be thoughtful about dosage. People with certain medical conditions, such as severe kidney disease or Addisons disease, might even need to avoid magnesium supplements.

As far as is known, vitamin B12 and magnesium dont directly interact with each other. Taking one doesnt affect the amount or efficacy of the other.

Vitamin B12 supplements don't have any known interactions with drugs. However, medications and supplements may interact with vitamin B12 you get through your diet. Certain medications, such as the diabetes drug metformin (Glumetza), can make it harder for you to absorb vitamin B12 from the food you eat. Certain supplements, can interact with dietary vitamin B12 too. This includes vitamin C, which can destroy dietary B12.

Magnesium can interact with drugs or supplements. In some cases, magnesium can make the drug less effective or increase the risk of side effects. In other cases, taking a certain drug may make it harder for your body to absorb magnesium.

Some important drug interactions for magnesium include the following:

You still may be able to take these drugs or supplements, but you may want to discuss potential interactions with your healthcare provider.

Because the U.S. Food and Drug Administration doesn't regulate over-the-counter supplements the same way as drugs, it can be a little harder to know you are getting a high-quality product.

Ideally, check that the product you are using has some sort of third-party verification. You might notice labels from the National Sanitation Foundation (NSF) or the United States Pharmacopeia (USP).

Your healthcare provider or pharmacist may also have products or brands they recommend.

The scientific consensus is that its likely not possible to overdose on vitamin B12. Its safe, and if you have extra vitamin B12, your body can remove it through your urine.

It is possible to have too much magnesium. Taking too much magnesium can cause serious symptoms of magnesium toxicity, especially in extremely high doses (more than 5,000 mg a day). Magnesium toxicity might cause muscle weakness, difficulty breathing, low blood pressure, vomiting, or even a problem with the hearts electrical rhythm.

If you are opting to take a magnesium supplement, check the dosage. Government sources recommend taking no more than 350 mg per day in supplements, though your intake including foods might be a bit higher. People with certain medical conditions, like kidney disease, should also be more cautious.

Scientists havent studied whether taking vitamin B12 and magnesium together might lead to additional side effects.

Many people dont notice any side effects from taking vitamin B12. However, you might be more likely to have side effects if you take a large dose for an extended period. At least one report noted potential side effects like insomnia, headache, and a feeling of racing heartbeat (heart palpitations) at high doses.

At high doses, magnesium can cause toxicity. However, even at more reasonable doses, magnesium can cause symptoms like diarrhea, nausea, and upset stomach.

Vitamin B12 and magnesium are both essential for many processes in the body. When someone doesn't get enough of both through their diet, a healthcare provider may recommend taking a supplement for each.

It is likely safe to take vitamin B12 and magnesium together. There doesn't seem to be any interaction between the two. By taking supplements for both and restoring your levels of the nutrients, you might have benefits in the function of your heart and brain, as well as in level of fatigue.

While most people can take the two supplements together, you should still check with a healthcare provider about dosage and any interaction either supplement might have with medications or other supplements you may be taking.

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Vitamin B12 and Magnesium: Benefits, Risks, Dosage - Health.com

Taking a daily fiber supplement could boost cognitive function in older adults, according to new research.

The study, published in the journal Nature Communications, found that people over age 60 who took prebiotic fiber supplements for 12 weeks showed a significant improvement in memory and thinking tests compared with those who didnt.

The study was smallonly 72 people (36 sets of twins) were includedand it doesnt prove that fiber can improve cognition, said Amy Reichelt, PhD, a nutrition and neuroscience researcher from the University of Adelaide in South Australia, who wasnt involved in the new research. But it does show a link.

The study shows an association between the fiber supplement [and better cognition] rather than a direct causal effect, Reichelt told Health.

While the results are fascinating, said Thomas R. Vidic, MD, a fellow of the American Academy of Neurology who practices in Elkhart, Indiana, he noted that the medical community cant make any sweeping conclusions based on the research.

The gut-brain connection is just starting to be evaluated, he told Health. We are just in the infancy of this knowledge.

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Researchers set out to understand whether potential changes in the gut microbiome resulting from fiber supplements would enhance cognition and muscle function.

To do this, one twin from the 36 sets was chosen at random to take one of two prebiotic fiber supplementsinulin, a dietary fiber, and fructooligosaccharides (FOS), a plant-based carbohydratedaily for 12 weeks. These prebiotics are a type of fiber that the body cannot digest but are beneficial to the probiotics (good bacteria) in our gut.

As a control, the other twin from each set took a placebo each day. None of the mostly female participants knew whether they had received the prebiotic, but all participants also took a daily protein supplement and performed resistance training throughout the trial.

At the end of the 12 weeks, the researchers tested the participants stool samples. They found people taking the prebiotics had an increase in beneficial gut bacteria, such as Bifidobacterium, which other research has tied to cognitive improvements.

However, they found no significant differences between the two groups regarding how fast participants could stand up from a sitting positionan indicator of muscle strength.

When it came to testing cognition, meanwhile, researchers discovered that the fiber supplement group scored higher on the visual memory and new learning components of the Paired Associates Learning test, which can assess early Alzheimers disease. The supplement users had half the number of errors on this test compared to those taking a placebo.

Joel Salinas, MD, a clinical assistant professor of neurology at NYU Langone Health and chief medical officer at Isaac Health, told Health that its difficult to know how meaningful the results are because the researchers combined parts of the cognitive tests into a single score. They changed the way it was aggregated, said Salinas.

Whether the results mean anything significant for a larger population isnt known because information is limited, Salinas added. They werent studying how [fiber] influenced the risk of developing dementia or cognitive decline, he said.

Salinas said researchers are just beginning to understand the interplay between gut health and the brain, with most studies focusing on the psychiatric effects of microbiome changes.

But scientists do have some idea of how fiber and cognition may influence each other, Reichert said.

Gut microbes process our ingested foods by a sort of fermentation, and the byproducts of this fermentation can enter into the blood circulation and enter into the brain, she said.

Next, said Reichert, the gut bacteria synthesize neurochemicals.

Fiber-induced alterations in gut microbiota composition mayinfluence the production and availability of these neurochemicals, subsequently impacting mood regulation, cognitive function, and behavior, she continued.

Hariom Yadav, PhD, director of the University of South Florida Center for Microbiome Research in Tampa, Florida, told Health that fiber may also lower inflammation, a key risk factor in cognitive decline.

Salinas said that older people considering a fiber supplement for a cognitive boost should remember that the study linked prebiotics with higher performance on one cognitive test; it didnt prove that fiber boosts mental performance. This isnt evidence that we should start recommending that everybody take a prebiotic, he added.

While theres no proof that fiber can improve cognition, evidence does show that its valuable for the brain and overall health of people of all ages.

We can safely say that implementing more fiber-containing foods into ones diet is beneficial, Thomas M. Holland, MD, an instructor in digestive diseases and nutrition at Rush University in Chicago, told Health.

Reichert emphasized that most people can get the fiber they need from a balanced dietgood sources include fruits, veggies, and whole grains. However, those who rely heavily on junk food may need to speak to a healthcare provider about taking a supplement.

Supplements are generally only helpful when theres a deficit in your diet, Salinas said. If you want to take a supplement to enhance your health, make sure its safe, affordable, and provides a benefit.

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Taking a Daily Fiber Supplement Might Help Boost Brain Function in Older Adults - Health.com

While moringa is neither approved nor regulated by the Food and Drug Administration (FDA), the plant can reportedly provide a number of health benefits for its users.

Moringa (in food form) contains a number of essential vitamins, explains Escobar, including vitamins A, B2, B6, B12, C, D and E. This superfood is also a reliable source of iron and magnesium, she adds. Moringa contains calcium and zinc as well.

People utilize moringa seed oil for various dermatological conditions, explains Wheeler. The oil has anti-inflammatory properties that can [help] reduce oxidative stress, which can assist in wound healing and decrease skin inflammation.

A 2020 study in the Journal of Ethnopharmacology suggests that when applied topically, moringa oil can be effective in reducing inflammation in inflammatory skin conditions .

A 2022 study in Frontiers in Nutrition suggests moringa oleifera contains a number of enzymes thought to help prevent the aging of the skin . It can be added to a facial treatment to be applied topically, explains Connie Pretula, a certified nutritional practitioner based in Vancouver, British Columbia.

Moringa leaves are high in plant polyphenols, which makes them high in antioxidants and means they provide anti-inflammatory benefits, says Pretula. They contain vitamins A and C, which are both beneficial for the skin, and studies show they can help to slow the aging process by reducing oxidative stress in the body.

One 2020 study in Complementary Therapies in Medicine reports that when taken in a powdered leaf form, moringa can help regulate blood sugar levels. While the study suggests that moringa may be effective in addressing diabetes specifically, more research is needed to prove its efficacy in relation to this condition .

2020 research exploring the effects of moringa on blood pressure in participants who consumed large amounts of salt found the plant compound helped lower both diastolic and systolic blood pressure readings within two hours of supplementation. However, more studies are needed before moringa can be officially recommended as a blood pressure management supplement.

Moringa leaves contain [a] healthy [amount of] fiber and have shown to decrease constipation, says Wheeler. A 2019 study in Food Research International highlights the dietary fiber contained in moringa oleifera in the form of oligosaccharides, a type of carbohydrate .

A 2019 study in Food & Function, meanwhile, noted that the fermentation of moringa oleifera during the digestion process encouraged the growth of healthy colonic bacteria .

Moringa has anti-inflammatory and antioxidant properties that can [potentially] help fight off diseases and illnesses, explains Escobar. Studies suggest moringa may have a positive effect on the immune system by balancing inflammation in the body and eliminating pathogens like bacteria, fungi, viruses and parasites .

A 2021 study of 200 people living with HIV measured participants CD4 (a type of white blood cell that fights infection) after taking moringa oleifera supplements. The researchers observed increases in participants CD4 counts after taking the supplement .

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Moringa: Benefits, Side Effects And Risks Forbes Health - Forbes

Peeps has indicated it would remove Red Dye No. 3 from its ingredients after Easter 2024. Anadolu Agency / Contributor via Getty Images

For more than 30 years, a food additive called Red Dye No. 3,a colorant used in food and medicine products, has been under close scrutiny, and now, the state of California became the first to ban it. The law, which Governor Gavin Newsom signed earlier this month, will go into effect starting in 2027.

The primary purpose of this bill was to protect kids and families and consumers in the state of California, State Assemblyman Jesse Gabriel says, per the New York Times Christina Jewett and Julie Creswell. But a secondary purpose here was to send a message to Washington that the F.D.A. process is broken, and hopefully to spur momentum in Washington, D.C. for real, significant change.

Red Dye No. 3also called erythrosineis a synthetic dye made from petroleum that has been used in food products in the United States since 1907. The colorant is found in a variety of pink and cherry-red packaged foods including popsicles, strawberry-flavored milks, Dubble Bubble gum and Peeps, but it even pops up in products such as Betty Crocker loaded casserole potatoes and vegetarian bacon made by Morningstar Farms. According to the Environmental Working Group, more than 3,200 food products currently on the market contain the dye.

In 1990, after studies found high amounts of Red Dye No. 3 led to cancer in lab rats, the Food and Drug Administration decided to ban the additive in cosmetic products such as lipsticks. Although these studies discovered the link by feeding the dye to lab animalsrather than applying it externallythe colorant remained legal to add into food products because of bureaucratic quirks, writes Beth Mole for Ars Technica.

For years, food safety advocates have been fighting for a nationwide ban on synthetic food dyes, including Yellows 5 and 6 and Reds 3 and 40, pointing to their potential health risks. In 2021, a report from Californias Office of Environmental Health Hazard Assessment found links between several dyes and hyperactivity in children.

Last October, the Center for Science in the Public Interest (CSPI) and 23 other organizations signed a petition formally asking the Food and Drug Administration to remove Red Dye No. 3 from the approved list of additives. The colorant is already banned in other countries, including Canada, Australia, New Zealand, China, Japan and those in the European Union.

Regardless of the reason why its taken this long, its absurd that its taken this long, Thomas Galligan, a principal scientist for food additives and supplements at the CSPI and one of the authors of the groups petition to the FDA, told Lauren Kirchner of Consumer Reports last year. In 32 years, theres millions and millions of children who have been exposed to this chemical who didnt need to be.

The National Confectioners Association, a trade organization for the U.S. confectionery industry, says in a statement that the law will undermine consumer confidence and create confusion around food safety.

This law replaces a uniform national food safety system with a patchwork of inconsistent state requirements created by legislative fiat that will increase food costs, it says. We should be relying on the scientific rigor of the F.D.A. in terms of evaluating the safety of food ingredients and additives."

Along with the red colorant, the California law also bans potassium bromate, an additive found in flour that makes bread rise faster, brominated vegetable oil, which is used in sodas to prevent flavorings from separating and propylparaben, which extends the shelf life of baked goods. Experts say the ban may push other states to pass similar laws.

California often sets trends in health-related legislations, so its not a stretch to think others might follow suit, physician Dr. Kien Vuu tells Fast Companys Brittany Loggins. The momentum around food safety is growing, and as consumers get savvier, other states might start looking into similar bans. But remember, policy wheels grind slow, and while California has lit the match, it might take a while for the fire to spread.

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What to Know About California's New Law Banning Food Additives ... - Smithsonian Magazine

Iron is an essential nutrient for many things our bodies do every day, and yet more than a third of adult women of reproductive age in the United States are deficient.

Menstrual bleeding and pregnancy are the main drivers of the deficiency. Symptoms are often nonspecific and vague, like fatigue, brain fog, lightheadedness, sleep disturbances and a reduced ability to exercise. If left untreated in the long term, iron deficiency can deplete healthy red blood cells in the body, causing anemia. During pregnancy, iron deficiency and anemia can have an adverse effect on the mother and the fetus.

If you have heavy periods, eat a vegetarian diet or are planning to get pregnant, consider asking your doctor to test your ferritin levels, which measures how much iron is stored in your body, said Dr. Malcolm Munro, professor of obstetrics and gynecology at the David Geffen School of Medicine at the University of California, Los Angeles. In annual checkups, most doctors will test only for hemoglobin levels, he said, but that is an indicator of anemia, not iron deficiency. Getting your ferritin levels tested is usually covered by insurance, he added. Its not some fancy test.

For women who are not pregnant, ferritin levels should be at least 15 micrograms per liter, and hemoglobin levels at least 12 grams per deciliter, according to the World Health Organization. But increasingly, researchers suggest that the cutoffs should be higher: for ferritin, between 30 and 50 micrograms per liter; and for hemoglobin, 13 grams per deciliter.

If youve determined that your iron levels are low, we have this approach we say we have to stop the leak and fill up the tank, Dr. Munro said. Heres what that might look like.

Many women dont know whether their menstrual bleeding might be considered heavy, said Dr. Angela Weyand, a pediatric hematologist at University of Michigan Medical School.

I see a lot of adolescents who have very heavy menstrual bleeding and end up having severe anemia where they have to be admitted to the hospital, she said. Oftentimes, these patients hadnt even recognized that their bleeding was abnormal.

Soaking through a pad or tampon every two hours, bleeding for more than seven days or needing double coverage (like a tampon and a pad) are all signs that your period is too heavy.

If you have heavy bleeding and are iron-deficient, talk to your gynecologist to first rule out factors that might be causing the excess bleeding, like endometriosis or fibroids, Dr. Munro suggested. From there you might consider approaches to reduce how much you bleed, such as birth control pills or the hormonal intrauterine device.

Taking naproxen (sold as Aleve) or ibuprofen can also help reduce blood loss if taken two days before your period starts and throughout it. Tranexamic acid, a prescription medication, is another option.

There are many types of supplements, providing different amounts of iron, but a higher dose is not necessarily better; its best to take no more than 100 milligrams per day, Dr. Munro said. Exceeding that amount can worsen side effects, like constipation or nausea, and the iron wont be well absorbed. For example, the most common iron tablets contain 325 milligrams of ferrous sulfate, which provide 65 milligrams of iron, and one of those would be sufficient.

Studies suggest that taking your iron supplement every other day is just as effective as and has fewer side effects than dosing more frequently.

Avoid having calcium supplements, milk, coffee, tea or high-fiber foods at the same time as your iron supplement, since these may interfere with your bodys ability to absorb iron.

Consistent supplementation should improve ferritin numbers in about three months, Dr. Munro said. Once your ferritin numbers are up and you are not losing as much blood during menstruation, you might be fine relying just on your diet for iron, he added.

According to federal recommendations, men of any age and women over 50 should consume at least 8 milligrams of iron each day, while women ages 19 to 50 should aim for 18 milligrams. The requirement increases to 27 milligrams during pregnancy.

There are two types of iron found in foods: heme and non-heme. Heme iron is found in any animal-derived source, including meat, poultry and fish; non-heme iron is found in plant-based foods like lentils and beans, some vegetables, grains and nuts, said Elaine McCarthy, a nutrition researcher at the University College Cork in Ireland. Both types of iron can be valuable sources, but your body absorbs heme iron more efficiently, Dr. McCarthy said.

That said, plant-based foods can still be great sources of iron. A cup of cooked lentils, for example, contains 6.6 milligrams of iron more than is found in a serving of beef but youll want to use a few tricks to help your body absorb it, said Diane DellaValle, an associate professor of nutrition science at Kings College in Wilkes-Barre, Pa. Drawing up a personalized plan with a registered dietitian is worthwhile, but here are a few of her tips on getting more iron:

Pair plant-based iron with absorption enhancers: Including a bit of meat or a good source of vitamin C in the same meal will improve your absorption of non-heme iron, Dr. DellaValle said. You can add tomato or bell pepper to your lentils, for example, or have strawberries or an orange on the side.

Avoid absorption blockers: Certain compounds found in tea and coffee can interfere with the absorption of non-heme iron from food and supplements, so avoid having those beverages at the same time as plant-based iron sources, Dr. DellaValle said.

Look for enriched foods: Other good sources of iron include certain fortified foods, like breads and pastas that contain enriched wheat flour, Dr. DellaValle said. Enriched rice also contains extra iron, though youll lose some of it if you rinse such rice before cooking. And many breakfast cereals are fortified with iron; just be aware that the iron will soak into the milk in your cereal bowl, so youll need to drink the milk to get the full dose.

Cook with special tools: One of Dr. DellaValles favorite tips is to cook with a Lucky Iron Fish. Place it in your cooking pot along with a couple drops of lemon juice or vinegar, and the product releases six to eight milligrams of iron into whatever youre preparing, whether its rice, oatmeal or soup. Cooking in a cast iron pan can also add iron to your meal. Dr. DellaValle often recommends the Lucky Iron Fish to the college athletes she works with, and she gives it as a holiday gift.

Alice Callahan is a health and science reporter on the Well desk, focused on nutrition and sleep.

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How to Treat Iron Deficiency - The New York Times

The main difference between vitamins and minerals the two types of micronutrients is their origin, says Malkani. Vitamins are produced by plants or animals, while minerals come from inorganic, or nonliving matter, which can then be ingested or absorbed by living organisms, adds Malkani.

Also theres a difference in numbers. There are 13 known vitamins while there are dozens of essential minerals, says Palumbo. One thing they have in common: Both need to be replenished regularly through food or supplements, says Palumbo.

A vitamin is a chemically organic substance essential for regulating both the metabolic functions within the cells and the biochemical processes that release energy from food, says Palumbo.

If that sounds complicated, worry not examples can help make it a little clearer. Folate works together with vitamin B12 to form hemoglobin [a protein that transports oxygen, according to Mount Sinai] in our red blood cells, says Malkani. Vitamin D regulates how much calcium is in the blood and promotes the absorption of calcium and phosphorus to help build and maintain bone, while thiamin [vitamin B1] enables the bodys cells to produce energy from carbohydrates, adds Malkani.

Thus, these vitamins have big and necessary jobs within the body. And theres more. Certain vitamins, such as vitamin C, also function as antioxidants, says Palumbo. Antioxidants fight free radicals, which are molecules that form when youre exposed to things like tobacco smoke, according to the Mayo Clinic.

As MedlinePlus notes, vitamins can be divided into two categories. The first is fat-soluble, and these vitamins are stored in places like the liver, fatty tissue, and muscles. Examples are vitamins A, D, E, and K. The other group is water-soluble. These are not stored in the body, and examples are vitamin C as well as the B vitamins (except for vitamin B12, which can be stored in the liver for years).

Here are the essential vitamins your body needs, according to MedlinePlus:

Heres the lowdown on minerals. Minerals are inorganic substances which are essential for a wide range of vital processes from basic bone formation to keeping the digestive system and heart functioning properly, says Palumbo.

When you stub your toe, it is the exiting of minerals, including sodium, potassium, chloride, and calcium, that enables your brain to receive the message that you feel pain in your toe, says Malkani, citing past research.

As for their roles in the body, calcium, for example, is part of our bodys structure, like our teeth and bones, says Palumbo. And the other minerals? Iron has numerous functions, most importantly serving as an essential part of hemoglobin, which carries oxygen in your blood throughout your body, providing energy, says Palumbo. Then theres iodine. Iodine is part of our thyroid hormones, which regulate the rate at which our bodies use energy, adds Palumbo.

Magnesium, meanwhile, helps to regulate a number of bodily functions, says Palumbo. These include helping make proteins in the body, producing energy, and regulating blood glucose levels, Palumbo says.

There are two main types of minerals: macrominerals, which you need in larger amounts (like calcium and potassium), and trace minerals, which you need in smaller amounts (like zinc and manganese), notes MedlinePlus.

The following are the key minerals your body needs in small amounts to operate at its best, according to the National Institutes of Health (NIH) and Harvard Health Publishing:

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The Importance of Micronutrients for Optimal Health - Everyday Health

Immune health has been one of the largest dietary supplement categories for years, with huge sales spikes in 2020. Despite the global pandemic having mostly settled down, the category continues to grow in market value, according to Euromonitor data. However, the share of new supplement launches with immunity claims also continues to grow and was reported by Mintel to surpass 27% in 2022. In the sea of new product launches addressing immunity, how can companies stand out?

Tip 1: Invest in Ingredients

One of the ways to stand out is with added-value ingredients. Often, these are proprietary, branded ingredients with advanced delivery systems (e.g., microencapsulation) and/or clinical proof of efficacy. Featuring well-known and well-studied ingredients is a strategy utilized even by pharma giants these days. Bayer, for instance, launched an immunity supplement based on the proprietary prebiotic carrot fiber BeniCaros in 2022. Bausch + Lomb formulated its 2022 ImmuneDuo product with a proprietary North American ginseng extract called CVT-E002. And CVS launched a product based on the branded postbiotic ingredient Immuse in 2021. Nature Made also harnessed the reputation of a well-known biotic for its 2022 Wellblends product line, whose immune and respiratory SKU includes the branded postbiotic ingredient EpiCor.

Tip 2: Combine Benefits

Brands can also gain distinction by offering very specific product benefits or by combining multiple benefits. An example of the first is quick-start immunity, seen in LifeSeasons Clinical Immunity product, which received a NEXTY award. And in terms of combining health benefits, popular examples include immunity + sleep (employed by Nature Mades Wellblends in 2022) or immunity + energy (employed by Domps Bioritmon Immuno Defend in 2022).

FMCG Gurus data from December 2022 suggest that 80% of consumers value multifunctional claims on food, drink, and supplements that are positioned around supporting the immune system. However, for a product to stand out in the market, the classic all-in-one multivitamin will not suffice. Instead, a fresher spin like day + night immunity, or pre + pro + postbiotic, holds better promise for success. For example, Garden of Life launched a pre + pro + postbiotic product addressing immune health in 2022. A side benefit of such multifunctional products is a perceived higher value for money, which consumers find more than welcome these days.

Tip 3: Entice with Delivery Form

Launching a product in an unconventional delivery format will also help immune health products stand out in 2023. According to Mintel, tablets and capsules represented nearly 60% of new supplement launches with immune health claims in 2023 and now compete against gummies/chewables, liquids, and powders.

Tip 4: Keep Kids in Mind

Addressing children with your next immunity launch may also present a promising market opportunity. According to Nutrition Business Journal, the adult supplements category grew by 7.5% in 2021, while the childrens supplements category grew a whopping 18.5%. A recent example of a successful launch in childrens immunity is KinderMed, a line of liquid medications and supplements for children cofounded by actress Jessica Biel.

Tip 5: Go Beyond the Supplement

Last but not least, a way to stand out in the immune health supplement category in 2023 is to offer adjacent products such as self-testing devices or apps. Hologram Sciences, for example, offers a vitamin D test kit with its d.velop supplement, and Ritual leverages social medialike components in its app to boost consumption of its multivitamin products.

Long-Term Strategy

There are many ways to differentiate a brand in the market: leveraging unique ingredients, touting multifunctional benefits, leveraging unconventional delivery formats, tapping into the growing childrens supplements category, and offering adjacent products. A common denominator across all these strategies is that they add value to products in one way or anotherand this, as we know, is an evergreen recipe for long-term success.

About the author:

Matev Ambroi is marketing and PR director at PharmaLinea Ltd. (Ljubljana, Slovenia). He has an academic background in biochemistry with a specialty in protein biochemistry. Following his research position at Stockholm University and development position at Novartis, Ambroi applied his knowledge in the food supplement industry, leading marketing at PharmaLinea.

Excerpt from:

How can companies stand out in the immune health category in 2023? - Nutritional Outlook

Kemin Industries (Des Moines, IA) announced that the European Food Safety Authority (EFSA) issued a positive opinion on the safety of Kemins BetaVia Pure as a supplement and food ingredient in the European Union. In addition, EFSA has granted BetaVia Pure five years of exclusivity in the European market, Kemin reports.

BetaVia Pure is an algae-based, 95% beta-1,3-glucan (paramylon) ingredient derived from Euglena gracilis that supports immune and gut health. According to Kemins press release, BetaVia Pure is the highest-purity beta-glucan currently available on the market. It adds: The EFSA opinion confirms that BetaVia Pure is considered safe when used in food supplements for ages one and older; in foods for total diet replacement for weight control; and as a food ingredient added to a number of food products for the general population.

Kemins original BetaVia ingredient had already received a positive opinion from EFSA. Receiving the second EFSA positive opinion on BetaVianow with BetaVia Pureallows us to bring our full algae beta-1,3-glucan product line to the European market, said Chris Sadewasser, global product manager for Kemin Human Nutrition and Health, in the press release. This critical recognition is the result of EFSAs meticulous evaluation of the data from Kemins dossier, which demonstrates the safety of our BetaVia ingredient in its more concentrated form, BetaVia Pure.

The BetaVia postbiotic ingredients derived from Euglena gracilis algae have been shown to prime key immune cells, protect intestinal barrier integrity, and positively shape the microbiome, Kemin says. They also hold regulatory approval in the U.S., Brazil, Japan, China, and other countries.

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Kemin's BetaVia Pure immune and gut health ingredient gains ... - Nutritional Outlook

June 20, 2023 by Asia Food Journal

Courtesy of Steadfast Nutrition

The brand expects about 40% growth by launching these products

India: Indias leading sports and wellness nutrition brand Steadfast Nutrition expanded its portfolio by launching four supplements, Nitromax, Ashwagandha, Apple Cider Vinegar, and L-Carnitine, in the performance nutrition, wellness, and effervescent range in a glittering ceremony at the International Health, Sports, and Fitness Festival, Asias biggest health and fitness expo.

Steadfast Nutrition founder Aman Puri says Nitromax, a formulation of several ingredients to enhance athletic performance, will be the leader in the sports nutrition segment since it contains a whopping six ingredients (Whey protein, creatine monohydrate, arginine, taurine, Vitamin B complex, and green tea extract) that work in synergy with each other to improve muscle strength, fuel muscle gain, and recovery, fight inflammation, boost metabolism and burn fat. The brand expects about 40 percent growth by launching these products. Steadfast Nutrition is one of the few brands with a diverse and unique range of ingredients in one supplement. With the launch of these products, the brand aims to capture a bigger slice of the nutraceutical market.

Steadfast Nutrition has kept its promise to athletes and individuals by launching new supplements that can improve their athletic performance and optimise their health, respectively. Nitromax and L-Carnitine belong to the performance nutrition range; Ashwagandha is a wellness product. It is an adaptogenic herb that reduces stress and anxiety and improves sleep quality; Stead Apple Cider Vinegar with pomegranate extract belongs to the effervescent range, the new buzzword in the nutraceutical industry. It helps lose weight, manages blood sugar and cholesterol levels, and boosts digestion; L-Carnitine converts fat to energy, boosting energy levels and helping in weight loss. We expect 40 percent growth with the launch of these products, Aman Puri said.

Sports nutrition includes post-workout supplements (whey protein and amino acids) and pre-workout ones (energy drinks and bars, carbohydrates, and minerals). Protein supplements lead the market, with a share of 70 percent in overall consumption. Nitromax is unique since its a combination of whey protein, creatine, and L-Arginine, which are effective and powerful nutrients to increase muscle strength in their own right. The effervescent range, to which Apple Cider Vinegar belongs, is the new buzzword in the nutraceutical industry. Effervescent tablets dissolve easily in water and are more bioavailable than their solid counterparts. Apple Cider Vinegar is much sought after as a weight management supplement and offers numerous other health benefits. Ashwagandha has become increasingly popular among people as a supplement due to unhealthy lifestyles brought on by the modern age, where people find it difficult to manage stress and have poor quality of sleep. Steadfast Nutrition aims to address these common health problems by launching these two supplements.

The Indian nutraceutical market lies in the unorganised sector and has a market share of 5000 cr, of which the sports nutrition segment is valued at 1300 cr, with a year-on-year growth of about 25 percent. Foreign brands dominate about 80 percent of the market. The scenario is changing, with at least 50 national-level and hundreds of regional-level brands entering the market each year. Steadfast Nutrition, which calls itself Proudly Indian, aims to remove the dependence on foreign brands in the market.

Asked about the future of the nutraceutical industry and its growth potential, Aman Puri said, The nutraceutical industry has shown steep growth year-on-year. However, its unorganised and has yet to reach its full potential. The future of nutraceuticals is promising as the awareness and availability of supplements are on the rise. The industry will grow about 600 times soon since the government is pushing to improvise the manufacturing infrastructure in the country.

Steadfast Nutrition, Indias fastest-growing sports and wellness nutrition brand, has carved a niche since it entered the market in 2017. It has a diverse sports and wellness nutrition range that caters to the needs of people from all walks of life and varied age groups. The brand prides itself on its organ-friendly and rigorously-tested supplements. In the last six years, the brand has developed over 30 supplements in its nutrition portfolio and is the only brand in India with 11 unique protein formulations. Steadfast Nutritions wellness range helps people improve their health and well-being.

Athletes fuelled by Steadfast Nutrition have brought glory to the country in several national and international championships, including the Olympics. The company has tried to get more and more sports into the mainstream by sponsoring the countrys biggest bodybuilding, MMA, and bodybuilding championships in the last few years. It aims to make bodybuilding a steroid-and risk-free sport by championing the need for top-quality, rigorously-tested sports nutrition supplements.

Over 1,000 nutraceutical and fitness brands have showcased their products at the IHFF, boosting Indias fitness industry. Over 1.5 lakh spectators will throng the festival across three days. Professional Athletes, fitness Influencers, international brands, and distributors have converged at New Delhis Pragati Maidan for the mega event.

Steadfast Nutrition is a premium sports and wellness nutrition company introduced with the aim of offering high-quality supplements to professional athletes and fitness enthusiasts. The brand aims to revolutionize the world of sports nutrition in India with the objective of introducing high-quality supplements and following a unique vision of serving people of all age groups. With several lab tests and a dedication to offering the best, the brand strives to develop the best and deliver superior products to the customers doorstep.

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Steadfast Nutrition expands its portfolio with four supplements - Asia Food Journal