Author - Asraf

Do you need to take dietary supplements?

Looking at vitamins, minerals, botanicals and more

When you get that bottle of vitamin C or fish oil pills, you might wonder how well they work and whether they’re safe. The first thing you have to ask yourself is whether you need them first.

Every day or occasionally, more than half of all Americans take one or more supplements. Add-ons are available without a prescription and usually in a pill, powder or liquid form. Botanical products, vitamins, minerals and herbal products are common supplements.

People use these supplements to ensure they get enough essential nutrients and maintain or improve their health. But not everyone has to take supplements.

“All the nutrients you need can be obtained by eating a variety of healthy foods, so you don’t have to eat any,” says Carol Haggans, a registered dietitian and consultant at NIH. “But supplements may help you fill your dietary gaps.” Some supplements may have side effects, especially if taken before surgery or with other medications. Additions can also cause problems if you have certain health conditions. And the effects of many supplements on children, pregnant women and other groups have not been tested. If you plan to take dietary supplements, talk to your health care provider.

“Together with your doctor, you should discuss the supplements you are taking to integrate and manage your treatment,” says Dr. Craig Hopp, a NIH botanical research expert.

Dietary supplements are regulated in the U.S. Food and Drug Administration (FDA) is food, not drugs. Some health benefits can be claimed on the label. Unlike drugs, however, supplements can not claim to cure, treat or prevent a disease.

“There is little evidence that any supplement can reverse any chronic disease,” Hopp explains. “Do not use this expectation as supplements.” Evidence suggests that some supplements may improve health in different ways. The most popular nutrient supplements are multivitamins, calcium, and B, C, and D. Calcium supports the health of the bone and helps the body absorb calcium with vitamin D. Vitamins C and E are antioxidants — molecules that prevent cell damage and help maintain health.

Women need iron during pregnancy, and infants need vitamin D. Folic acid—400 micrograms daily for all women of childbearing age, whether from supplements or fortified foods.

Vitamin B12 maintains nerve and blood cell health. Vitamin B12,’ says Haggans,’ comes mainly from meat, fish and milk products, so vegans can take a supplement to make sure they get enough of it.

Research suggests that fish oil can support heart health. Of the supplements not derived from vitamins and minerals, Hopp said, “Fish oil probably has the highest scientific evidence to support its use.” Glucosamine and herbal supplements such as echinacea (immune health) and flaxseed oil (digestion). These are also included.

Many additives have mild effects with low risk. But be careful. For example, vitamin K will reduce the ability of blood thinners to work. Ginkgo can thin your blood. The St. John’s word herb is sometimes used to relieve depression, anxiety, and nerve pain, but it can also accelerate the breakdowns of many medications, such as antidepressants and birth management pills.

Just because a supplement is promoted as “natural,” it doesn’t need to be safe. The herbs comfrey and kava, for example, can seriously harm the liver.

“The chemical makeup is important to know how it is prepared and how it works in the body— especially for herbs, but also for nutrients,” says Haggans. Haggans. ‘ Talk to a health care provider to advise on whether you need a first supplement, the dose and possible interactions with medicinal products you are already taking.’ See Daily Value(DV) percent for each vitamin and mineral nutrient to ensure that you do not get too much. “It’s important to consider the DV and the upper limit,” says Haggans. Too many of the supplements can be harmful.

Scientists still have much to know about common vitamins. In a recent study, unexpected evidence of vitamin E has been found. Previous research suggested that men who have taken supplements with vitamin E may have a lower risk of prostate cancer. “But to our surprise, in a major NIH-funded clinical trial, more than 29,000 men found that taking vitamin E supplements actually increased–not decreased–their risk,” explains Dr Paul M. Coates, NIH’s Diät Supplements Director. That’s why supplemental clinical trials are important to confirm their effects.

Since supplements are regulated as foods rather than as drugs, the FDA does not assess the quality or impact of supplements on the body. If a product is found unsafe after it reaches the market, the FDA may limit or prohibit its use.

Manufacturers also have responsibility for the product’s purity and must accurately list the ingredients and their quantities. However, there is no regulatory agency that ensures that labels match the bottles. You may lose or sometimes get more from the listed ingredients. It is not possible to list all the ingredients.

A number of independent organizations conduct additional quality tests and provide approval seals. This does not guarantee the product to function or is safe, it only guarantees that the product has been properly produced and contains the listed ingredients.

“Products sold nationally and online in shops that are usually okay,” Coates says. “According to the FDA, pharmaceutical supplement products most likely to be infected are herbal remedies promoted for weight loss and improved athletic or sexual performance.” To make it easier to find information reliably, NIH has fact sheets on ods.od.nih.gov/factsheets and list-all / factsheets for dietary supplements. NIH has recently launched an online label database on dietary supplements at www.dsld.nlm.nih.gov. This free database allows you to search for ingredients for thousands of dietary supplements. It contains data from the label on dosage, health claims and precautions.

Check the free updated NIH application for your smartphone or tablet: My Dietary Supplements (MyDS) for more personalized information about dietary supplements on the go.

The MyDS app provides the latest additional information and allows you to track the vitamins, minerals, herbs and other products you are taking. You can even check supplements for your parents, spouse or children.

“Deciding whether to use supplements or not and which supplements is a serious matter,” Coates says. “First learn about your potential benefits and risks. Talk to your health care providers about products of interest and decide together what, if any, is best for your overall health.


Vitamin and mineral supplements

Vitamins are organic compounds that our bodies use in a variety of metabolic processes in very small quantities. Eating a range of healthy, unprocessed foods with vitamins and minerals is best.

Taking a general vitamin and mineral supplement “just in case” is of low health risk and it is recommended not to take vitamins and mineral supplements instead of eating a nutritious diet for a person whose diet is restricted and varied.

Deficiencies in vitamin and minerals

Your body needs just a few vitamins and minerals every day. A diverse diet usually provides plenty of vitamins and minerals. Some individuals may need supplements to correct certain vitamin or mineral deficiencies, however.

People who benefit from supplements with vitamins and minerals include:

  • pregnant women
  • women who are breastfeeding
  • People who drink alcohol above the recommended amount to reduce disease risk (one standard drink per day for women who are not pregnant and two for men)
  • cigarette smokers
  • illegal drug users
  • crash dieters or people on chronic low-calorie diets
  • the elderly (especially those who are disabled or chronically ill)
  • some vegetarians or vegans
  • women with excessive bleeding during menstruation
  • people with allergies to particular foods
  • people with malabsorption problems such as diarrhoea, coeliac disease or pancreatitis.

Women planning for pregnancy should consider adding folic acid (folate) to minimize the baby’s risk of neural tube defects. Folic acid can also be found in certain fortified foods such as breads. During production, the nutrient was added to the folic acid fortified food to enhance its nutritional value.


Vitamins and minerals from food

Research shows that most of the vitamins you get from the food you eat are better than in pills. Although vitamins are synthesized to the exact chemical composition of natural vitamins in supplements, they still do not work.

The main exception is folate. The synthetic form (additionally or in fortified food) is better absorbed in the body than folate from food sources.

Food is a complex source of vitamins, minerals and plant chemicals that all work together. Supplements are usually isolated. Research shows that a food component that has a particular impact on the body may not have the same result when isolated and taken as a supplement. This could be because other food components also influence the vitamins and minerals in foods, rather than the’ active ingredient.’

Phytochemicals are a key component of food and are thought to reduce the incidence of heart disease and some cancers. Supplements do not bring the benefits of phytochemicals or other food components. Taking vitamins and mineral supplements will not replace a healthy diet.

Use of mineral and vitamin pills such as medicine

It is commonly believed that mega doses of certain vitamins act as medicines to cure or prevent certain diseases. For example, vitamin C is proposed as a cure for cold, and vitamin E is widely promoted as a beneficial antioxidant to prevent heart disease.

However, after extensive research, none of these claims proved to be true. Large studies have consistently shown little benefit in taking mega-dose supplements. Indeed, it is clear that taking high-dose supplements to prevent or cure major chronic diseases, such as heart disease and cancer, can harm your health.

Vitamin and mineral supplements in high doses can be toxic

Taking some vitamins in higher doses than recommended may cause problems. For example, vitamins A, D, E and K are fat-soluble so that they are stored in the body. High doses of vitamins may be toxic.

High doses of water-soluble vitamins, such as vitamin B6, can also be harmful. Large intakes of folate may conceal vitamin B12 deficiencies. For example, the work of anticonvulsant drugs, such as epilepsy, is stopped in extreme cases where people take 100 times the recommended dietary intake (RDI).

Excessive amounts of some minerals can also cause problems. Only five times can RDI be increased to toxic levels in the body: zinc, iron, chromium and selenium, for example:

  • Large intakes of fluoride (especially in childhood) may stain, and even weaken, the teeth.
  • Very large doses of fish oil can lead to decreased blood clotting.
  • Iron toxicity is also common. Even a small amount over the RDI can cause gastrointestinal upset, nausea and black bowel actions (poo). Severe toxicity can lead to coma and even death.
  • High levels of vitamin B6 have been linked to some types of nerve damage.
  • Doses of vitamin C above one gram can cause diarrhoea.
  • High doses of vitamin A may cause birth defects, as well as central nervous system, liver, bone and skin disorders.

If supplements are used in a healthy adult, they should normally be taken at levels close to RDI. Unless medically advised, high-dose supplements should not be taken.

Stress, fatigue and vitamin pills

Vitamin supplements are generally considered to be stress antidotes. Pressure does not automatically lead to vitamin deficiencies, and taking a vitamin supplement does not necessarily lead to stress loss.

Popping a pill is also unlikely to cure persistent fatigue. If you feel down, it is more likely than a certain vitamin deficiency due to stress, depression, inadequate sleep and other factors.

Short-term measurement of vitamins and minerals

Taking vitamins and mineral supplements as a short-term measure should be considered. The long-term use of certain high-dose additives may lead to toxicity symptoms. If you feel that some vitamins and minerals may lack you, it may be better to look at changing your diet and lifestyles instead of finding supplements.

Where can I get help?

  • Your doctor
  • Australia Dietitians Association
  • Nutrition Australia.

Things you should remember

  • Vitamins are organic compounds that the body uses for various metabolic processes in small quantities.
  • A healthy diet can not be replaced with vitamin supplements.
  • Those who may need vitamin supplements include pregnant or breastfeeding women, people who consume alcohol in quantities above those recommended as safe, drug users and elderly people.


Is there really any benefits to multivitamins

Half of American adults, including 70 percent of 65 and their holder, regularly consume a multivitamin or other vitamin or mineral supplement. The total price tag is more than $12 billion annually— money that Johns Hopkins experts say might be better spent on nutrient-packed foods, including fruits, vegetables, whole grains, and fat-free milk products.

Johns Hopkins researchers reviewed evidence of supplements in an editorial entitled “Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements”

A research analysis involving 450,000 people found that multivitamins did not reduce the risk of heart disease or cancer.

A 12-year study following mental functioning and the use of 5,947 men showed that multivitamins did not reduce the risk of mental loss or slow-down thinking, such as memory loss.

A study of 1708 heart attack survivors who took up to 55 months of high-dose multivitamin or placebo. There were similar rates of later heart attack, heart surgery, and death in both groups.

The verdict of vitamins

Researchers concluded that the risks of heart disease, cancer, cognitive decline (like memory and slow-down thinking) or early death are not reduced by multivitamins. They also found that vitamin E and beta-carotene
supplements, especially at high doses, seem to be dangerous in previous studies.

“Pills are not a shortcut to improving health and preventing chronic conditions,” says Larry Appel, MD, head of the Johns Hopkins Center for Clinical Research and the Center for Prevention, Epidemiology. “Another nutrition recommendation provides much more evidence of benefits— eating a healthy diet, maintaining healthy weights, and reducing the amount of saturated fat, trans fat, sodium, and sugar you eat.”

“Folic acid prevents defects in the neural tube of babies when women take it prior to or during early pregnancy.
This is why multivitamins for young women are recommended. “Centers for the Control and Prevention of Diseases recommend that all reproductive women receive 400 microgram folic acid per day. The amount of iron in a multivitamin may also benefit women with child-caring potential, adds Appel.

“I do not recommend additional supplements,” says Appel. “If you follow a healthy diet, you will be able to obtain all the necessary vitamins and minerals from food.

What The Experts do:

Healthy foods instead of supplements

“I don’t routinely use any supplements,” said Larry Appel, MD, Center Director, Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research. “I’m trying to eat three healthy dishes a day to get the necessary vitamins, mine and nutrients.”

Plenty of produce. “I’m trying to get two or more portions of fruit or vegetables for each meal,” he says. “I have salads and have lunch or dinner several times a week.”

Low-fat dairy and whole grains. ‘Low fat or fat-free milk and yogurt supply calcium, magnesium, potassium and other nutrients,he says.I have milk and breakfast cereals a few times a week and sometimes yogurt as well.
Protein. “We usually have home food for fish or chicken. I’m not a vegetarian ; I’m eating minimal meat instead,”
Appel said. Some fish like salmon are a good source of healthy omega-3 fatty acids.

Definitions

Whole grain: Grains such as wheat, brown rice and barley still have a fiber-rich outer shell, known as bran and inner germ. It provides good vitamins, minerals and fats. Selecting whole-grain side meals, cereal, bread, and more can reduce the risk of heart disease, type 2 diabetes, and cancer, as well as improve digestion.

Saturated fat: A fat type found in the richness of butter, whole milk, ice cream, fat cheese, fatty meats, poultry skin, palm and coconut oils. Saturated fat increases your LDL heart-threatening cholesterol levels in the bloodstream. It can also impair the ability of your body to absorb blood sugar easily. Limiting saturated fat can help manage your risk of heart disease.

Omega-3 fatty acids (oh-may-ga three fah-tee a-sids): Healthy polyunsaturated fats that the body uses to build brain cell membranes. You are considered essential fats because our body needs them and can not produce them alone; we need food or supplements to take them in. A diet rich in omega 3, found in fatty fish such as salmon, tuna, mackerel and walnuts, flaxseed and canola oil and low in fat saturates can help protect it against heart disease, bowel disease, stroke, and cancer.

You can enjoy yourself 17 CoQ10 benefits

The benefits of CoQ10 have been shown by studies to treat a variety of conditions including high cholesterol and high blood pressure.

CoQ10, or coenzyme Q10, is a naturally produced mitochondrial enzyme found in every cell in your body. CoQ10 benefits include the production of ATP–the main cell-growth energy source and maintenance needed to power several of the biological processes of the body. CoQ10 also works as an antioxidant to protect the body against molecules damaging.

CoQ10 can be obtained either from food sources or as a nutritional supplement. In CoQ10 the highest foods are salmon, sardines and beef liver.

What causes the deficiency of CoQ10?

CoQ10 may be deficient due to a number of factors, but cholesterol-lowering statin medicines are the most common. Statin medicines reduce cholesterol by inhibiting a liver enzyme called HMG Co-A reductase, reducing the ability of the liver to make LDL cholesterol. However, the same way that blocks LDL cholesterol also prevents CoQ10 production.

In addition to the use of statin medication, CoQ10 defects were due to a number of conditions: chronic fatigue syndrome; fibromyalgia; Alzheimer’s disease; Parkinson’s disease; atherosclerosis (arterial plaque), high blood pressure; male infertility; insulin resistance (diabetes).

Low coQ10 levels were also found in patients with certain cancers: myeloma, lymphoma, and breast cancer, lung, prostate, pancreas, colon, kidney, and head and neck.

Can you test the levels of your CoQ10?

In case you are currently taking or have a diagnosed disease or condition (see the list above), you can ask your doctor for laboratory work to test your CoQ10 levels. Your doctor may order two lab tests:

Coenzyme Q10 Profile: For test information click here.

Mitochondrial profile: This test is particularly useful for chronic tired patients as it gives an indication that mitochondrial physiological disease is responsible for the symptoms of mitochondria.

However, laboratory testing is not absolutely essential to start supplementing CoQ10. Indeed, CoQ10 testing is rarely ordered unless the patient is suspected of a kind of mitochondrial or chronic fatigue syndrome. Most integrative doctors advise patients with dysfunctions in any of these areas not to have any kind of tests performed on CoQ 10 “therapeutic trials,” especially if they are taking a statin medication.

What Are the Benefits of CoQ10?

CoQ10 is a natural immune booster that is highly effective. Medical research has shown that coenzyme q10’s health benefits include use as a therapeutic treatment for these different conditions:

  1. High cholesterol
  2. High blood pressure
  3. Angina (chest pain)
  4. Coronary heart disease and other heart conditions (such as cardiomyopathy)
  5. Myocardial infarction (heart attack) and heart failure
  6. Protect the heart from toxicity from Anthracycline chemotherapy (doxorubicin)
  7. Diabetes
  8. Alzheimer’s disease and dementia
  9. Parkinson’s disease (at high doses)
  10. Chronic fatigue syndrome
  11. Migraines
  12. Infertility
  13. Age-related macular degeneration
  14. Gum disease (periodontitis)
  15. Breast and other hormonal cancers
  16. Muscular dystrophies

The benefits of coenzyme q10 also include enhanced exercise performance. Several studies have found that the addition of CoQ10 (60 to 100 mg) improves aerobic power, anaerobic threshold, exercise and/or recovery after exercise in both trained and untrained athletes. In a study published in the Journal of the International Society of Sports Nutrition, the addition to CoQ10 led to higher muscle concentrations and maximum oxygen consumption while increasing time to exhaustion.

How can you take CoQ10?

CoQ10 supplements are made up of two main sources: vitamin K and ubiquinol. Ubuquinol is the purest form of CoQ10, as it regenerates other antioxidants such as vitamin C and vitamin E. Be sure to take the form of ubiquinol (or ubicinone) over the form of vitamin K when purchasing a CoQ10 supplement.

Most inclusive doctors advise healthy people under the age of 60 to take a minimum daily dose of 50 to 100 mg CoQ10 if the mitochondrial function is to be boosted.

When you’re over 60 or on a statin medicine, the recommended dose is increased to 100-200 mg daily.
If you’ve had a recent heart surgery, heart attack or heart failure, the recommended amount is between 200 and 300 mg per day.

Very high doses of coQ10 (up to 1 200 mg daily) are not recommended for people with dementia, Parkinson’s disease, or muscular dystrophy, but only under the supervision of a doctor.

CoQ10 is fat-soluble, so it is best absorbed in a meal containing fat or oil.

You are also advised to split the dosages, taking half of your CoQ10 daily in the morning and the rest in the afternoon, which increases your blood level significantly.

The supplement’s clinical effect is not immediate and can take up to eight weeks to obtain coenzyme q10 benefits.

Are there any interactions between drug products and CoQ10?

If you are taking any prescription medication, be sure to talk to your doctor or integrative physician before starting a CoQ10 supplement. CoQ10 may interact with the following medicines:

  1. Daunorubicin and doxorubicin (chemotherapy drugs).
  2. Blood pressure medications. CoQ10 reduces blood pressure; therefore, your blood pressure should be carefully monitored and decreased during the taking of CoQ10.
  3. Medicines for blood-thinning. As Coenzyme Q10 is structurally similar to Vitamin K, it may potentially increase the effects of blood-thinning medicines such as Coumadin.
  4. Reverse-transcriptase inhibitors for HIV/AIDS.

Vitamin Supplements:Help for Healthy Eating

Can supplements of vitamins make you really healthier? Some can be beneficial, but a balanced diet is the key to vitamin and mineral success.

Overwhelmed by the vitamin and mineral supplement’s towering shelves in the grocery store?

There are so many choices that sound great, but there are so many questions: which ones are really working? Exactly how effective are they? They’re worth the money?

These are good problems for those who want to live healthier and avoid heart and stroke. But before you buy all vitamin A and zinc, remember that there’s only one way to make sure your body gets the vitamins and minerals: eat healthy foods.

Supplements can be beneficial, but the key to vitamin and mineral success is a balanced diet. Talk to your doctor about your personal diet plan before taking vitamins and mineral supplements.

Food first!

“Nutritionists recommend food first because food provides a variety of vitamins and minerals, as well as dietary factors not found in a vitamin or mineral supplement,” said Penny Kris-Etherton, PhD, and Professor of Nutrition at the College of Health and Human Development, Pennsylvania State University.

For example, she points out that many foods contain many bioactive compounds and dietary fibers that are not normally found in supplements. And some supplements do not allow complete vitamin absorption.

“If you take the vacuum without food, some of the fat-soluble vitamins won’t be absorbed as if you had consumed the supplement with the food that provides fat,” says Kris-Etherton, who also volunteered with the American Heart Association.

Supplements May Help

While diet is the key to the best vitamins and minerals, supplements may be useful. For example, supplements may help if you do your best to eat healthy foods but are still inadequate in some areas. In addition to healthy diets and nutrient-dense foods, they need to be taken. They are supplements, not substitutes. Only use supplements if recommended by your healthcare professional.

“A supplement will generally provide 100 percent of the recommended daily allowance for all vitamins and minerals,”

Kris-Etherton said. Therefore, many nutritionists agree that a supplement is OK if a healthy diet does not meet nutrient needs.’

Do what’s best for yourself

As said before, talk to your doctor about your personal diet plan before you take vitamin and mineral supplements. Take into account the suggested U.S. “do and do.” Association of heart:

Do this:

  • Eat healthy diets. There is no substitute for a balanced nutritious diet that limits excess calories and saturated fat, trans fat, sodium and dietary cholesterol. This approach has been shown to reduce the risk of coronary heart disease in healthy people and people with heart disease.
  • Patients with heart disease should consume about 1 gram of fatty acids known as EPA+DHA omega-3. Ideally, it should come from fish. This can be difficult to obtain by diet alone, so a supplement may be required. As always, consult a doctor first.
  • If you have high triglycerides, try to get 2-4 grams of EPA+DHA per day.

Don’t do this:

  • Do not take vitamin supplements with antioxidants like A, C and E. Scientists do not suggest that these can not eliminate the need to lower blood pressure, lower blood cholesterol or stop smoking.
  • Do not rely on supplements only. There are not enough data to show that healthy people benefit by taking certain vitamins or mineral supplements above the recommended daily allowance. Some observational studies show that the use of cardiovascular disease can lower rates and/or decrease risk factor levels.
  • In these studies, however, it is unclear whether supplements have led to such improvements.

AHA Scientific Position

We recommend that healthy people obtain adequate nutrients by eating a range of foods moderately, rather than using supplements. An exception for omega 3 fatty acid supplements is explained below.

The DRIs published by the Institute of Medicine offer the best estimates of safe and adequate dietary intakes available. If consumed in large quantities over a long period of time, almost any nutrient can be potentially toxic. Interactions between dietary and prescription supplements and several nutritional supplements taken simultaneously may occur. An excess of iron can improve the risk of chronic disease, and vitamin A can cause birth defects.

There is not enough information to suggest that healthy people benefit from taking certain additional vitamins or minerals over DRIs. Although some observational studies have shown that lower rates of cardiovascular disease and/or lower levels of risk factors lead to populations using vitamin or mineral supplements, it is not clear whether this is due to supplements. For example, users of supplements could be less overweight and physically more active.

Moreover, a balanced, nutritious diet that limits excess calories, saturated fat, trans fat, sodium, and dietary cholesterol is not a substitute for vitamin or mineral supplements. This approach has been shown to reduce the risk of coronary heart disease in both healthy people and those with coronary heart disease.

What about vitamins with antioxidants?

Many people are interested in antioxidant vitamins (A, C and E). This is due to suggestions from large observational studies comparing healthy adults with those who have not consumed large amounts of these vitamins. However, these observations are subject to bias and do not prove a relationship between cause and effect.

Scientific evidence does not suggest that the use of antioxidant vitamins may eliminate the need to reduce blood pressure, lower blood cholesterol, or stop smoking cigarettes. Clinical trials are underway to determine whether increased intake of antioxidant vitamins can have an overall benefit. A recent large, randomized, placebo-controlled study, however, has not demonstrated the benefits of vitamin E in cardiac disease.

Although antioxidant supplements are not recommended, antioxidant food sources are recommended— especially plant products such as fruit, vegetables, whole-grain foods and vegetable oils.

What about supplements of omega-3 fatty acids?

Fish intake was associated with a reduced risk of heart disease. Based on available data, the American Heart Association recommends that patients without documented heart disease eat a range of fish–preferably omega 3–at least twice a week. Examples of these types of fish include salmon, herring, and truffle.

It is recommended that patients with documented heart disease should consume approximately 1 gram of EPA + DHA (types of omega-3 fatty acids), preferably fish, even if the supplements for EPA + DHA could be considered, but should consult the doctor first.

For people with high triglycerides (blood fats), it is recommended that there be 2 to 4 grams of EPA+DHA per day in the form of capsules and under a doctor’s care.

The best bodybuilding supplement reviews and customer guides

Believe it or not, essentially 99.43% of bodybuilding supplements are useless.

Fortunately, we examined the scientific literature to help you find out which supplements worth purchasing and which are simply waste of your money.

Read on if you want to discover the most efficient vegan supplements.

Think about this: are you a vegan athlete or a bodybuilder who wants muscle mass, strength, performance and health gains?

If so, you definitely want to read on.

These supplements have been broken down into two: general health and improved performance.

It means that you get an idea of what to buy if you want to be powerful in the gym or if you just want to be healthier in general.

The list of supplements is here:

Top 4 Vegan General Health Supplements

One of the most important components for vegans and vegetarians should start:

1.Vitamin B12

It is essential to take a B12 supplement.

Vegan diets do not contain reliable sources of B12, a vitamin essential for good health and energy. It should therefore be consumed artificially, usually as a vitamin or as a food enhanced with vitamins.

Any doctor who regularly works with herbal patients will tell you how important B12 is for people who do not eat animal products.

Get your B12 people-it can be found in enhanced foods or taken as oral or sublingual (1000 mcg) pills. The form of the B12 pill should be taken every couple of days.

2.Vitamin D

Vitamin D is an interesting vitamin.

Vitamin D is known for its hormonal escape as well as its lovely nickname “sunshine vitamin,” because it is
naturally produced by people who are constantly exposed to the sun.

The more bioactive form, known as vitamin D3, is not found reliably in any vegetable source.

This means vegans may need to consider sunbathing for the vitamin D they need. Unfortunately, if you read it in Alaska or Minnesota, your chances of sunbathing throughout the year are at best slim.

Vitamin D has many health benefits in high quantities, including reducing mortality, which I assume is always an added bonus. If you want to get as much vitamin D as possible without tanning or eating animal products, I recommend taking an additional 2,000 IU vegan vitamin D3 every day.

3.Algae-Based Omega-3

Omega-3 fatty acids are essential for our good health, despite their unattractive name. Fortunately, a diet based on plants in various vegan foods can also supply omega-3 in a form known as alpha-linolenic acid (ALA). Flax, seeds of hemp, chia, nuts of macadamia and walnuts.

So if this is the case, then why do you need an omega-3 supplement derived from algae?

As it turns out, ALA is not the only form of omega-3 fatty acid. EPA and DHA are two additional forms of omega-3 fatty acid and have been proposed to help prevent heart disease, reduce inflammation, improve brain health and keep you cognitively sharp longer.

These 2 acid forms are found in fatty fish, although vegans can take an algae supplement based entirely on plants.

It has been shown that those who eat a herbal diet have low baseline levels of these 2 fatty acids and therefore it is recommended that one of these omega-3 supplements be taken once a day.

If you prefer not to take this addition, be sure to get lots of ALA from sources like chia seeds and flax.

4.Iodine

You may remember this as something you played with in the science class, but iodine is an essential part of a healthy diet. Unfortunately, many vegans ultimately neglect their diets. Iodine is important for thyroid functioning and can lead to hypothyroidism if you don’t take enough of it.

Only plant foods that have grown in yodine-rich soil will produce iodine for those who only eat plants. This is not the easiest thing to keep track, as you might have imagined. As a result, there is no reliable plant source of iodine available.

You should rely on iodinated salt or take a vegan iodine supplement if you want to get your fix. Both may work, although the salt option is not ideal if you try to limit your salt intake for health reasons.

Some people think that algae is a good vegan source of iodine, but it can actually contain toxic levels.

Top 6 Vegan Performance Enhancement Supplements

5.BCAAs

Vegans need BCAAs because their diet may limit their natural intake of these essential amino acids. Naturally, the body can not produce BCAAs, so people need to eat them from food sources.

However, plant-based foods are not abundant in BCAAs, so many vegans turn to supplements for their intake.

BCAA supplements are commonly used to boost muscle growth and improve exercise performance.

They can also help with weight loss and reduce fatigue after exercise

6.Creatine

Creatine may be the most well-known and well-researched nutritional supplement. Here is a short summary of this common sports supplement:

creatine is a molecule that your body produces naturally, acting as a place for your cells to store energy. Taking

creatine supplements means that these cells that store energy are essentially filled and helped improve cell function when lifting.

So what does this effect mean in practice?

Your anaerobic working capacity is increased to allow you to lift at high intensity with more agents (15-20).

  1. An average increase in strength by +8% in 1RM and +14% in strength.
  2. An increase of 0.36 percent in slender mass gains-every little help!
  3. Large pumps due to improved cell swelling

I highly recommend that athletes eat plant-based diets to add vegan creatine to their diet. Because creatine occurs naturally only in animal products such as eggs and meat, there is no source of herbal creatine in a daily diet.

Vegas have been shown to have lower levels of creatine compared to meat eaters, but they see a huge increase in muscle concentration when taking supplements.

This means creatine supplements can have even more benefits for us, so it’s almost no brainer-get vegan-friendly supplements. I take 5 grams for myself every day.

7.Vegan Protein Powder

A high-quality vegan protein powder is not only a supplement, but can also often act as a substitute for food due to its nutritional characteristics. It’s an extremely effective and convenient way to ensure you get plant diet with enough protein.

There are many different sources of vegan-friendly protein acquisition, such as rice, peas, hemp, soy and much more. In particular, I would recommend a pea protein supplement because of its BCAA content if you want to build
muscle mass.

Without a decent pea protein powder, I would fight to get my macros with me every week.
It is one of the most important vegan supplements, especially if you are an athlete and/or a bodybuilder.

8.Caffeine (or Pre-workouts)

Caffeine is a stimulant to your central nervous system, as you probably know if you have a few cups of coffee a late night.

There is no need for detailed testing to determine whether caffeine gives you a boost in energy-it is well known that caffeine boosts energy.

Before you start the workout, drink a large cup of black coffee and you’ll find that you’re much more energetic and alert during the workout, whether you’re doing cardio or lifting weights.

Okay, as an avid coffee consumer, I’m going to admit I’m a bit biased about this issue.

But objective evidence suggests that caffeine can increase strength and performance with a thermogenic effect that can increase your metabolism rate.

Simply put, it means it’s easier to lose fat and make sure you get that intake of caffeine in one form or another. Basically the whole Western world is on that stuff. It can be in the form of tea, coffee or pre-workout vegan.

9.Beta-Alanine

Beta-alanine is an amino acid that occurs naturally in our organisms and becomes carnosine when our bodies digest it.

Carnosine acts as an acid buffer to protect the body from excess lactic acid produced during intensive practice, making us weak and sorry.

Therefore, the levels of beta-alanine improve your intramuscular carnosine and affect your endurance during lifting.

This offers several benefits for plant-based athletes, including:

  1. Less exercise-derived fatigue
  2. A significantly increased anaerobic workout capacity
  3. Improvements in your workload that lead to muscle mass gains

Keep in mind that you may feel a tingling or itching sensation in your hands or other parts of your body if you receive beta-alanine supplements. This is a harmless side effect called “paresthesia,” so don’t worry if you don’t have any problems.

If you want to include beta-alanine in your supplementary scheme, this is a good vegan product.

10.Citrulline Malate

Citrulline malate is a compound of citrulline, a non-essential amino acid.

This compound stimulates arginine production after ingestion, which in turn boosts levels of nitric oxide. Nitric oxide is an effective vasodilator that increases your blood vessels.

If your bloodstream has higher levels of nitric oxide, this will increase blood flow and help your muscles supply the blood they require when you pump.

That’s why this ingredient is usually included in pre-training formulas so you can look great at the gym.

However, this is not only useful for vanity, as it also shows that nitric oxide has positive effects on muscle resistance, muscle soreness and aerobic performance.

Are there any of the Vegan Magic Pills?

Yes, it was a rhetorical question.

But to show you one thing: There are no magical pills or shortcuts to achieve your health goals, build an impressive physics, or strengthen yourself.

Proper diet and training should always be the first priority for good reasons.

First, get the basics right: most of this means eating nutrient-dense whole foods, constantly touching calories and
macros every day, going to the fitness center and trying to add weights and reps to exercises…

… And that’s what you’ll get 90-95 percent of the results.

It doesn’t matter if you’re using beta-alanine or not if there’s no point in your nutrition and training.

This can be helpful with the right vegan supplements. However, you also need to take the correct supplementation approach. Throw spaghetti on the wall (in your body) and see what sticks is not a good way to do things.

Any supplement or ingredient in your body should have a specific function:

It can fill any gaps in your nutrition, or Give you the edge to improve performance, energy and muscle growth.

Please note the word selection. Fill in nutritional gaps and ‘ small edge. ‘ I said nowhere that supplements should replace whole foods or magically turn you into Arnold Schwarzenegger.

It is what the term “supplements” implies, adding to an already sensitive vegan diet.

7 Supplements You Need on a Vegan Diet

Vegan diets are a common concern if they offer all the necessary vitamins and minerals to your body.

Many claim that a diet based on whole foods easily satisfies any nutrient requirement.

Some even encourage vegans to avoid any additives.

While this type of advice is good, it can do more harm than good.

Here are seven nutrients that you may need to add to a vegan diet.

1.Vitamin B12

Unwashed organic food, mushrooms grown on soils rich in B12, nori, spirulina, chlorella and nutritional yeast, often high in vitamin B12.

Some believe that vegans who eat enough of the right plant foods need not worry about a deficiency of vitamin B12.

However, there is no scientific basis for this belief.

Several studies show that while anyone with low B12 levels of vitamin has a higher risk of deficiency. This seems to be especially true for vegans who do not take any supplements.

Vitamin B12 is important for many body processes, including protein metabolism and the formation of red blood cells that carry oxygen. It also plays a crucial role in the health of your nervous system.

Too little vitamin B12 can cause damage to anemia and the nervous system, as well as infertility, bone disease and heart disease.

The recommended daily intake for adults is 2.4 mcg per day, 2.6 mcg per day during pregnancy and 2.8 mcg per day during breastfeeding (4).

The only scientifically proven way vegans can reach these levels is by eating B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods commonly include plant milk, soy products, breakfast cereals, and nutritional yeast.

Some plant foods naturally appear to contain a form of vitamin B12, but there is still debate as to whether this form is active in humans.

In addition, no scientific evidence supports the use of unwashed organic products as a reliable source of vitamin B12.

Nutritional yeast only contains vitamin B12 when fortified. Vitamin B12 is light-sensitive, however, and can degrade if it is purchased or stored in clear plastic bags.

It is important to remember that in small doses, vitamin B12 is best absorbed. The less often you ingest vitamin B12, the more you need to take.

That is why vegans who are unable to reach the recommended daily intake using fortified foods should opt for a daily supplement that provides 25–100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg.

Those who are weary of taking supplements may find it reassuring to have their blood vitamin B12 levels checked before taking any.

But be aware that high intakes of seaweed, folic acid or vitamin B6 can falsely inflate markers of vitamin B12. For this reason, instead of evaluating your methylmalonic acid status, you may want your healthcare practitioner.

Interestingly, your ability to absorb vitamin B12 decreases with age. Therefore, the Institute of Medicine recommends that everyone over the age of 51 — vegan or not — consider fortified foods or a vitamin B12 supplement.

2.Vitamin D

Vitamin D is a fat-soluble vitamin that helps improve your intestinal absorption.

It also influences other physical processes, including immune function, mood, memory, and muscle recovery.

For children and adults, the RDA for vitamin D is 600 IU (15 mcg) per day. The elderly, as well as lactating or pregnant women, should have 800 IU per day (20 mcg).

However, there is evidence that your daily requirements are actually far higher than the current RDA.

Unfortunately, very few foods naturally contain vitamin D, and foods enriched with vitamin D are often considered insufficient to meet everyday needs.

Partly due to worldwide reports of vitamin D deficiency in vegans and omnivores.

Besides the low amount you get from your diet, sun exposure can also produce vitamin D. Most people are likely to make enough vitamin D if the sun is strong by spending 15 minutes in the midday sun— as long as they don’t use sunscreen.

But the elderly, the darker-skinned, the northern-or the colder, and those who do not spend much time outdoors, may not be able to produce enough.

In addition, many dermatologists warn against the use of sun exposure to increase vitamin D levels due to the known negative effects of excess UV radiation.

The best way for vegans to ensure they receive sufficient vitamin D is to test their blood. Those who can’t get enough of enhanced food and sunshine should consider taking a daily supplement of vitamin D2 or vegan vitamin D3.

Although vitamin D2 is likely sufficient for most people, some studies have shown that vitamin D3 appears to be more effective in increasing blood vitamin D levels.

For this reason, you may want to try a vegan vitamin D3 option such as Vitashine or Viridian.

3.Long-Chain Omega-3s

Omega-3 fatty acids may be divided into two categories:

Essential omega-3 fatty acids: alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, that is, you can only get it from your diet.
Long-chain omega-3 fatty acids: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are included in this category. They are not considered technically essential because your body can make them from ALA.

Long-chain omega-3 fatty acids are of structural importance to your brain and eyes. Suitable diets also seem important for brain development and for preventing inflammation, depression, breast cancer, and ADHD.

High ALA plants are flax seeds, chia seeds, walnuts, hemp seeds and soybeans. Most EPA and DHA are found in animal products such as fatty fish and fish oil.

In theory, sufficient ALA should maintain adequate levels of EPA and DHA. But studies have shown that the conversion of ALA to EPA could be as low as 5 percent, while the conversion to DHA could be nearly 0 percent.

Furthermore, research has consistently shown that vegetarians and vegans have up to 50 percent lower levels of EPA and DHA blood and tissues than omnivores.

While there is no official RDA, many healthcare professionals agree that EPA and DHA supplements of 200–300 mg should be sufficient per day.

By supplementing algae oil, Vegans can achieve this recommended intake.

Make sure you eat enough ALA-rich foods, minimize the intake of omega-6 fatty acids from oils such as maize, soy, safflower, sunflower and sesame, and may further help maximize EPAs and DHA.

4.Iodine

Enough iodine is essential to a healthy thyroid function that controls your metabolism.

An iodine deficiency may cause irreversible mental retardation during pregnancy and early childhood.

Insufficient intake of iodine can lead to adult hypothyroidism.

This can cause symptoms such as low energy, dry skin, hand-and-feet tingling, forgetfulness, depression, and weight gain.

Vegans are considered at risk of iodine deficiency and studies have shown that vegans have blood iodine levels up to 50 percent lower than vegetarians.

For adults, the RDA is 150 mcg of iodine per day. Pregnant women should have 220 mcg per day and should increase their daily intake to 290 mcg per day.

The levels of iodine in plant foods depend on the iodine content of the soil. For example, foods grown near the ocean tend to be higher in iodine.

The only foods that are considered to have consistently high levels of iodine include iodine salt, seafood, algae and dairy products that collect iodine from solutions for cleaning cows and farms.

Half a teaspoon (2.5 ml) of iodine is enough to meet your everyday needs.

Vegans who do not want to eat iodine salt or who do not want to eat seaweed several times a week should consider taking an iodine supplement.

5.Iron

Iron is a nutrient used to produce new DNA and red blood cells and carries oxygen into the blood. It is also necessary for the energy metabolism.

Too little iron can lead to fatigue and reduced immune function. Symptoms and anemia.

For men who are adults and women after menopause, the RDA is 8 mg. It increases to 18 mg per day for adult women, and it is expected that pregnant women will reach 27 mg per day.

There are two types of iron: heme and non-heme. Heme iron can only be found in animal products, whereas non-heme iron is found in plants.

Because heme iron is easier to absorb from your diet than non-heme iron, it is often recommended that vegans target 1.8 times the RDA. That being said, more studies are needed to determine whether such high consumption is really necessary.

Low iron intake vegans should seek to eat more iron-rich foods such as cruciferous foods, beans, peas, dried fruit, nuts and seeds. Further help can be given to iron-enhanced foods such as cereals, enriched bread and some herbal milk.

In addition, using cast-iron pots and pans to cook tea or coffee with meals and combining iron-rich foods with a source of vitamin C may increase iron absorption.

The best way to determine if supplements are needed is to check your health care practitioner for your levels of hemoglobin and ferritin.

Unnecessary intakes of supplements such as iron can be harder than good if cells are damaged or other minerals absorbed from your intestines are obstructed.

Very high concentrations can even cause seizures, lead to organ failure or coma, and sometimes even be fatal. Therefore, it is best not to add unless it is really necessary.

6.Calcium

Calcium is a mineral for the bone and teeth. It also plays an important role in muscle function, nerve signaling, and heart health.

The calcium RDA is 1,000 mg / day for most adults and increases to 1,200 mg / day for adults over the age of 50 years.

Calcium sources include bok choy, kale, mosaic greenery, turkey greenery, watercress, broccoli, chickpeas, calcium tofu and fortified vegetable milk or juices.

Studies, however, tend to agree that most vegans have insufficient calcium.

A common remark among vegans is that vegan people have lower calcium consumption than omnivores because these minerals do not neutralize the acidity of a meat-rich diet.

Further research is needed to assess the effects of meatless diets on the daily calcium needs. However, there is evidence that vegans with less than 525 mg of calcium tend to be more susceptible to bone fractures.

All vegans are therefore encouraged to target the RDA to ensure that they consume at least 525 mg of calcium per day. Additives should be used if this can not be achieved by diet or food alone fortified.

7.Zinc

Zinc is a mineral that is essential for metabolism, immune function, and body cell repair.

Inadequate zinc intake can lead to developmental problems, hair loss, diarrhoea and a delayed wound treatment.

The RDA for zinc is now set at 8–9 mg for adults per day. For pregnant women, it rises to 11–12 mg and for nursing women to 12–13 mg.

Actually, few plant foods contain zinc. In addition, due to their phytate content, zinc absorption from some plant foods is limited. Vegetarians are therefore encouraged to target the RDA 1.5 times.

Although not all vegans are low in blood zinc, a recent review of 26 studies found that vegetarians–and in particular vegans–have lower zinc levels and slightly lower levels of blood zinc than omnivores.

To maximize your intake, eat a number of zinc-rich foods all day long. All grains, wheat germ, tofu, brown bread, legumes, nuts and seeds.

Eating foods like tempeh, miso, and sufficient protein overnight, and eating fermented foods, also seems to boost absorption.

Vegans who are concerned about their intake or symptoms of deficiency may consider taking a supplement of 50%-100% daily zinc gluconate or zinc citrate.

Take Home Message

Well-planned vegan diets can meet the nutritional requirements of all life stages.

This means that it can be difficult to achieve certain nutrient requirements through diet alone and fortified foods.
This applies in particular to long-chain vitamin B12, vitamin D andomega-3s.

All vegans who are unable to fulfill their dietary recommendations through diet alone should take supplements seriously. However, it is best to talk with your health care provider before starting a new supplementary regime.

How Going Vegan Can Help Save the Planet

Americans are increasingly fired up over climate change.

About two-thirds of American adults acknowledge that global warming is a real problem, according to Gallup polling in March 2019. And a survey by researchers at Yale University and George Mason University in December 2018 shows that 59 percent of Americans are either “alarmed” or “concerned” about global warming.

But what can you do to combat climate change in addition to reducing your carbon footprint or increasing household recycling? One of the most straightforward ways to deal with this is through a vegan diet.

Going vegan is the most impactful thing a person can do to combat climate change. It is much more effective than most commonly known methods such as fuel-efficient cars, recycling, energy-efficient light bulbs and short showering, “says Climate Vegan, a non-profit organization that promotes veganism as a climate change solution.
Five research areas highlight how a vegan diet can lead to a healthier world.

1.The power of plant-based diets

A 2018 published study in Science found that plant-based diets can reduce environmental emissions, including greenhouse gasses, by more than 70 percent from food production.

The study, conducted by researchers at the University of Oxford and the Agroscope Swiss Farm Research Institute, shows that animal-free dieting provides more environmental benefits than buying sustainable meat or milk products. Adherence to an animal-free diet is more likely to have environmental advantages than changing the way meat and dairy products are produced according to research.

In a 2016 study published by the journal Proceedings of the National Academy of Science, Oxford scientists estimated that a global switch to vegan diets could reduce greenhouse gas emissions from food by 70 percent.

Meanwhile, researchers found that meat eaters were responsible for about 250 percent more food-related greenhouse gas emissions than vegetables in another Oxford study — the same published in Climatic Change.

2.The impact of manure

According to People for Animal Ethical Treatment (PETA). Animals raised for food in the United States produce many times more excrements than all humans in the United States.

PETA quotes U.S. data Animals in American factory farms produced approximately 500 million tons of manure annually by the Environmental Protection Agency (EPA). This manure produces greenhouse gases, although it is subsequently used as an agricultural fertilizer, according to a study published by the Soil Science Society of America Journal at the University of Vermont in January 2019.

3.The effects of methane

Not only does manure produce greenhouse gasses, but animals (especially burping, gassy cows) also release their digestive tracts with methane — a strong greenhouse gas.

A study published in 2017 in the journal Carbon Balance and Management found that global livestock emissions, including methane, were 11 percent higher than previously estimated. Methane, mainly from agriculture, contributes 16 percent of greenhouse gas emissions citing EPA data released in 2017, according to the Center for Climate and Energy Solutions.

In response to the 2017 study, Dave Reay, a professor at Edinburgh University of Scotland, told The Guardian:’ As our diets grow richer in meat and milk,The hidden costs of our food tend to increase. Cows with less methane are not as eye-catcher as wind turbines and solar panels, but are equally important in tackling climate change.

4.The dangers of deforestation

According to the Rainforest Alliance, forests that absorb greenhouse gas are often cleared to make room for livestock and crops. Once the trees have been cut down, they release the carbon dioxide they store. To make matters worse, burning or leaving these trees in rot produces even more emissions.

The alliance says deforestation is responsible for approximately 10 percent of global greenhouse gas emissions. According to the Union of scientists concerned, “Ground Null” for beef-driven deforestation is South America.

“Vegan or vegetarian diet is linked to only half of cropland demand, grazing strength and overall biomass harvesting of comparable meat-based foods,” according to a 2016 study on deforestation published in Nature Communications newspaper.

5.The benefits of being meat free

A UK study published in the 2013 Energy Policy newspaper found that removing meat from your diet reduces food-related greenhouse gas emissions by 35 %. This was the highest percentage of the 66 food categories investigated by researchers.

This finding is supported by a 2018 study by researchers at Tulane University and the University of Michigan, which found that 20 percent of Americans make up almost 50 percent of US greenhouse gas dietary emissions. The biggest culprit: high beef consumption. The study was published in the journal Environmental Research Letters.

“Reducing the impact of our diets — with fewer calories and fewer animal-based foods — could lead to significant emission reductions in US greenhouse gases. It is climate action that is accessible to all, because we all decide on what we eat on a daily basis,” says research co-author Martin Heller, a researcher with the Center for Sustainable Systems at the University of Michigan.

8 Effective Herbal Supplements For Anxiety

In 2013 alone, there were 8.2 million cases of anxiety in the UK, with women being diagnosed with anxiety disorders twice as likely as men. A remedy for natural rescue anxiety may be available.

Tension of the chest, sweat and an overwhelming sense of loss of control. We are all familiar with fears and panic attacks. I’m no different. I am well aware that you may feel overwhelming and frightening anxiety, not just mentally, but physically.

Actual anxiety symptoms may vary from very short to long to continuous. It’s totally different for each person. I don’t know, but I found that little stuff was going to get me off.

Anxiety is an emotion identified by the American Psychological Association through worried thoughts, feelings of tension, and physical changes such as increased blood pressure. I’m not sure what the physical or psychological symptoms are worse. It is important to find a method of coping that works for you, regardless of whether you have mild symptoms or regular panic attacks.

Living with tension and distress constantly can damage your quality of life. Effective natural supplements are more necessary than ever to relieve symptoms of anxiety. In addition to helping with anxiety, many medicines have other positive benefits. I compiled a list of eight effective herbal supplements as an anxiety remedy. This can help restore your anxiety and your life.

Valerian Root

Valerian is often used as an insomnia sleeping aid, which you may well know can often be caused by anxiety. In addition to helping you to sleep in a relaxing night, valerian root is a natural remedy for fear. Mostly taken in the form of a pill because of its dubious smell, Valeria’s root encourages relaxation. A small study showed that valerian root was found to significantly reduce anxiety measurement in patients with generalized anxiety disorder compared to placebo. Valerian has been used as a natural anxiety remedy for centuries and dates back to Greek and Roman times.

Kava Kava

It promotes relaxation and is available in a number of products, a well-known anxiety remedy. It is consumed most often today in the form of a pill. Some of the key benefits of using kava-root are muscle relaxation and increased cognitive ability, just what you want in anti-anxiety treatments. Kava has been examined as an anxiety treatment in multiple studies and is an effective and safe treatment, says Psychology Today. Alcohol is a natural supplement, but it is probably best to avoid alcohol altogether if you want to improve your anxiety.

Ashwagandha

A bit mouthful, herbal medicine is a “smell of horse.” Traditionally, adaptogenic herb is used in Ayurvedic medicine for the treatment of anxiety, aging and low energy. Adaptogenes are a class of cures for balancing, protecting and restoring the body. Also classified as adaptogens are sacred basil and root liquorice. Ashwagandha helps balance hormones that contribute to anxiety and helps relax and sleep. Several studies have supported herbal effectiveness as a natural anxiety remedy. In 2012, a study found that patients diagnosed with anxiety disorder showed significantly reduced levels of anxiety and serum cortisol by 28 percent compared to placebo.

Rhodiola

The green-yellow luminous plant is known as the golden root or roseroot. Rhodiola is the second most widely used adaptogenic herb in traditional medicine. It can have a direct impact on your stress levels and your ability to control and manage stress as an adaptogenic herb. The herb has demonstrated positive qualities to alleviate symptoms of anxiety. Rhodiola promotes calm and relaxation and is a natural remedy for stress and anxiety.
Lavender

The plant’s essential oil is widely used in aromatherapy and promotes relaxation, something every anxiety-suffererer seeks. Lavender is only available as a pill and as an essential oil. Several studies have tested the effect of lavender on anxiety symptoms. A study of 200 people, published in 2005 in Physiology & Behaviour, found that breathing in lavender while waiting for dental treatment improved both humor and decreased anxiety. Lavender was also known to contribute to sleep that can be massively affected by anxiety. Setting a lavender pot in your bedroom or perhaps a pillow spray can help you nod and improve the quality of your sleep.

Passionflower

The beautiful flora is used as a natural medicine for patients with anxiety. Passionflower has a calming effect on those who are restless and anxious. It’s known to cause some sleep, so it’s best to take it after a busy day before bed.

Passionflower, originally from Peru, has spread throughout the world. However, more research needs to be done to properly evaluate all potential applications of passion flowers, according to the National Center for Complementary and Integrative Health (NCCIH). Some floral species may even help with stomach problems.

Chamomile

Snacking on a cup of chamomile tea before bed and setting up for a good night’s sleep is probably a remedy for anxiety that you’ve made or heard about. If you’re not a fan of tea, you can also use it as a pill. Chamomile is a gentle, efficient and natural way to treat fear. It is also known to ease digestive problems and encourage sleep, helping people with insomnia. In a study published in the Journal of Clinical Psychopharmacology in 2009, chamomile capsules seemed to have a calming effect on patient anxiety symptoms.

Lemon Balm

Lemon balm is also the most frequently found in capsule form. You can either take it alone or add it to a herbal tea. This natural anxiety remedy has been used to alleviate symptoms and promote relaxation since at least the Middle Ages. Lemon baking can also help to treat digestive problems and headaches. Known for its soothing and calming characteristics, several studies have found that lemon balm not only helps alleviate anxiety, but can also improve mood and reduce stress.

Anxiety can damage your well-being and everyday life. Finding an effective way to manage, cope with and reduce your symptoms in turn is so incredibly important. Anxiety in the face of something new or daunting is a normal function of the body. However, it should not have the power to rule your life.

Remember that everyone is different, so your body can interact with natural remedies differently. Herbal adds us as a remedy for anxiety. They are an excellent way to manage and relieve natural yet effective anxiety symptoms.

Eight herbs and depression supplements List 2019

Eight herbs and depression supplements

Depression is a serious mood disorder with a range of mild to weak and life-threatening symptoms. Some people try to control depression with herbal medicines instead of medicines prescribed by a doctor.

Recent data from the National Mental Health Institute suggest that 6.7 per cent of people in the United States experienced a major depressive episode in 2016.

Drugs and counselling are traditional ways to alleviate depression symptoms. However, there are also some herbs and supplements.

We look at common herbs and supplements with links to depression treatment in this article and discuss their security and efficacy.

Herbs and supplements

The use of complementary therapies is still becoming increasingly popular because people are looking for more natural ways of managing their health.

Herbal products do not always mean safe or efficient, and knowing which products you want can save a lot of time and money.

The Food and Drug Administration (FDA) in the United States does not monitor herbs in the same way as food or medicines. As a result, the quality or pureness of their product is not always 100% clear to manufacturers.

Research suggests promise to treat mild to moderate depression with some supplements.

These are some of the most widely used supplements:

1.St. John’s wort

The wort of St. John is also referred to as Hypericum perforatum. This plant has been a common herbal mental health treatment for hundreds of years. However, people need to be careful about trying it as a potential treatment for depression.

A systematic review in 2016 found that St. John’s word was more effective than placebo in treating mild to moderate depression and almost working well with antidepressants.

However, this review of eligible studies found no research on the long-term impact of St John’s word on serious depression.

The authors also warned against accepting wholesale results because the herb has negative effects that many studies have not taken into account.

St John’s Wort can also interfere with antidepressant drug effects, which means it can worsen the symptoms or decrease the efficacy of conventional therapy.

While St. John’s words may help some people, they do not consistently have positive effects.
For these reasons, people should not use St. John’s wort instead of conventional treatment. They should not attempt to treat St. John’s wort with moderate to severe depression.

2.Ginseng

This supplement derives from the American or Asian ginseng plant gnarled root. Siberian, Asian and Eleuthero-ginseng plants have various active ingredients.

For thousands of years, Chinese medical practitioners have been using ginseng to help people to improve mental clarity and energy and reduce stress effects.

Some of these properties of ginseng are associated with potential low-energy solutions and motivation with depression.

The National Center for Complementary and Integrative Health (NCCIH) does not however advise that any of the many studies conducted on ginseng were quality sufficient to provide health recommendations.

3.Chamomile

A 2012 study reviewed data on camomile derived from recutita plant Matricaria and its role in managing depression and anxiety.

The results show that the camomile produces a greater relief from depressive symptoms than placebo. However, further studies are needed to confirm the health effects of chamomile in the treatment of depressive symptoms.

4.Lavender

Lavender oil is a very popular essential oil. People typically use lavender oil to relax and reduce anxiety and
mood disturbances.

A review of several studies in 2013 showed that lavender may have significant potential to reduce anxiety and improve sleep.

Lavender has mixed results in studies that evaluate its impact on anxiety. However, its effectiveness as a continuous depression treatment is currently only supported by little evidence of high quality.

5.Saffron

Some studies mention the use of saffron as a safe and effective measure to control the symptoms of depression, such as this 2018 non-systematic review.

However, more research would help to confirm the potential benefits of saffron for people with depression. Scientists also need to better understand any possible adverse effects.

6.SAMe

SAMe is short on S-adenosyl methionine. It is a synthetic form of a naturally occurring chemical in the body.
Researchers reviewed all recorded randomized controlled trials for the treatment of adult depression with SAMe in 2016. There was no significant difference between the effects of SAMe on symptoms of depression and placebo symptoms.

However, they also found that SAMe was approximately equal to the common antidepressant imipramine or scitalopram. Moreover, it was better than a placebo when researchers mixed SAMe with selective serotonin reuptake inhibitor medications.

Like many other herbal and supplemental studies, SAMe’s safety and effectiveness studies are of low quality. Further research is needed to determine its precise effect.

The supplement is used by people in Europe as an antidepressant prescription. The FDA has not yet approved this for use in the United States, however.

7.Omega-3 fatty acids

In a 2015 systematic review, researchers concluded that omega-3 fatty acid supplements are generally not useful for
treating depression.

While the authors did not report serious side effects from the supplement, they also noted that only effective treatment for depression due to omega-3 deficiency would be an effective measure.

8.5-HTP

This supplement, also known as5-hydroxytryptophan, may be useful in regulating and improving serotonin levels in the brain. The neurotransmitter that affects a person’s mood is serotonin.

5-HTP conducted a number of animal studies and some, such as this 2016 review, cited its potential as antidepressant therapy. There is, however, limited evidence of its effects on human subjects.

5-HTP is available as an OTC supplement in the US, but it may require a prescription in other countries.
More research is needed, particularly regarding concerns about serotonin syndrome, a serious neurological complication if an individual takes more than 5-HTP.

Supplement manufacturers do not need to prove their product’s consistency. The dose of the bottle may also be imprecise.

People should make sure they buy the herbs and supplements of a trusted manufacturer.

Symptoms of depression :

The symptoms of depression include:

  • Feelings of sadness or desperation
  • Frustration and anger
  • Loss of interest in hobbies or activities that are usually fun
  • Sleep problems, whether sleep or insomnia are too much
  • Fatigue
  • Appetite changes
  • Trouble concentrating
  • Death or Suicide Thoughts
  • Headache and backache, including physical symptoms

Doctors believe that in order to meet the criteria for diagnosing depression, a person should experience at least 5 of these symptoms in an interruptive manner for at least two weeks.

When to consult a doctor

If you feel any of these symptoms to the extent that they affect your daily life, you should seek your doctor’s help.

Drugs and therapies can help a depressed person. It is recommended that people do not use herbs or supplements as a stand-alone treatment line.

Depression is usually aggravated over time and requires treatment to avoid its most serious complications.

Anyone thinking about suicide or self-harm should seek emergency assistance immediately with their doctor or local hospital.

If a loved one or friend is at risk of suicide, stay with the person immediately and call for emergency assistance.