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Best supplement for you based on your Zodiac sign 

by Allie, MSN

There’s no better time to start planning for the new year than when those first fall leaves begin to drop. And if you’re like us – you might look towards your astrological forecast for some goal setting inspiration. As both wellness experts and astrology lovers – we had to wonder what zodiac signs could tell us about our health goals and vitamin needs. So, we did some research and had some fun (mostly fun) to bring you supplements that might pair well with your zodiac sign.   

  

*Note: Though you may get inspired by the supplement that we’ve matched to your zodiac sign, we don’t recommend looking to the stars for health advice. You can check out our evidence-based assessment to find a supplement program that’s right for your unique needs. As always- supplements aren’t intended to cure or treat any disease. Check in with your healthcare practitioner before starting a supplement routine.   

  

Aries

(March 21 – April 19)  

Bold and passionate – as an Aries, you know how to get things done but sometimes bumps in the road can send these sensitive rams spinning. Enter: a wellness routine that helps you tap into your chill side.   

CBD: Keep yourself balanced with CBD. Pair it with some daily meditation for a newfound sense of Zen.   

Turmeric: Fitness freak or not- a competitive drive can take a toll on your body. Turmeric’s antioxidant properties soothe your cells and support your recovery post workout or post 9-5.   

  

Taurus  

(April 20 – May 20)  

Stubborn? Yes. Indulgent? Most definitely. These tell-tale Taurus traits can leave even the most health savvy bulls a bit run down- both physically and emotionally.   

Probiotic: Consider a good probiotic to help your microbiome flourish and keep your digestion and emotions at ease in the face of stress.   

Ashwagandha: Find your chill side with ashwagandha – an adaptogen that helps ease your body into recovery mode.   

  

Gemini

(May 21 – June 21)  

At the center of every social circle, you’ll find a Gemini. You’re everyone’s bubbly bestie and need a health regimen that keeps you glowing from the inside out.    

Collagen: Collagen is the perfect pairing for your life-of-the party lifestyle. Radiate confidence knowing your hair, skin and joints have back-up.    

Omega-3: Soirees aren’t your only pursuit. Sometimes you just need to geek out on your latest obsession. Omega-3 is a practical brain sharpener which speaks to your inner nerd and quick wit.     

  

Cancer  

(June 22 – July 22)  

As sensitive caregivers, Cancers have big hearts and big feels. You’re an empath who needs a wellness routine that helps recharge your sensitive soul.       

Fermented ginseng: Next time you’re in your feelings, consider cozying up with a weighted blanket and some fermented ginseng. This adaptogenic herb helps put your best mood forward.    

Magnesium: All those bottled-up emotions aren’t doing you any good. Magnesium’s calming properties target your most tense areas to help you unwind.       

  

Leo  

(July 23 – August 22)  

Living large is not something a Leo takes lightly. As a Leo, you dominate in all aspects of life so when it comes to your health – we know you’re already set in your habits. But perhaps you would be willing to entertain a light suggestion…?  

Milk Thistle: A lavish lifestyle can be hard on your body at times. Milk thistle helps support healthy liver function, your body’s primary detoxifier.     

Spirulina: Keep your body and ambitious spirit aligned with Spirulina. This green alga provides well rounded support thanks to its antioxidant powers.      

  

Virgo  

(August 23 – September 22)  

A Virgos superpower? Never losing your car keys. This detail-oriented earth sign has a system for everything. And if that system fails? No worries. You’re a good problem solver too. A Virgo’s self-care should be as practical as you are.   

Multivitamin: Nothing more practical than a good multivitamin. Even if you’re a total type A, you might not have the perfect diet. Fill in the gaps with a high quality multi.   

Fermented ginseng: Your brain is the sexiest thing about you. And that’s not a bad thing. Keep it sharp with fermented ginseng which may help support memory in an aging brain.    

  

Libra  

(September 23 – October 23)  

As a Libra, you surround yourself in luxury – and as a classy socialite, you know how to look the part too. While Libras are pulled towards material things, you may need a gentle reminder that it’s what’s on the inside that counts.   

Collagen: Good skin care starts from within. Maintain your youthful glow with the help of collagen which helps lock in moisture for strong, supple skin.   

Borage: More than just a gorgeous blue flower, borage might hold more practical powers. It’s known for helping you maintain a healthy mood.   

  

Scorpio  

(October 24 – November 21)  

Fierce and relentless. Scorpios possess a rock-solid inner confidence that pushes you to pursue your passions head on and all in. This ‘workaholic’ nature makes even the most well-disciplined Scorpio prone to skipping meals and leaving self-care by the wayside.   

Multivitamin: A good multivitamin can be your friend on days when life gets in the way of healthy eating.   

Hair skin & Nails: A skin supplement that includes collagen and hyaluronic acid can help preserve your glow when stressful days threaten to dampen it.   

  

Sagittarius  

(November 22 – December 21)  

Who’s more fun than a Sagittarius? But even the most resilient adventurers/party goers need to stop and recharge. The Sagittarius needs a wellness practice that’s focused on restoring the body.   

MSM: After a long day out and about, MSM is just the thing you need – it helps ease sore muscles.   

Boswellia: Keep your joints happy with the support of Boswellia. Adventures shouldn’t stop just because you’re getting older.   

  

Capricorn  

(December 22 – January 19)  

6 A.M treadmill jaunts and a daily green juice is routine for the disciplined Capricorn. But this busy body attitude needs a little help winding down at the end of the day.   

Melatonin: Melatonin can help quiet the mind and ease you into sleep mode. Remember, relaxing is productive too.    

Green tea: You’ll find that green tea is the perfect match for your go-go-go personality. It offers a bump of caffeine along with stress easing compounds—a welcomed combo for your ambitious earth sign.    

  

Aquarius  

(January 20 – February 18)  

Who is going to save our precious planet from certain doom? An Aquarius. You’re a humanitarian who’s a dreamer and a thinker, so your wellness habit should support your big analytical brain too.    

Phosphatidylserine: This compound in naturally occurring in your brain cells and can help with brain fog (as if you’ve ever been caught with your head in the clouds…).   

Daily Probiotic: If you’re going to save the world (counting on you) you’re going to need a rock-solid digestive system.  If you’re not keen on ‘buch, which can help your microbiome flourish, a daily probiotic can step in to help get your digestion in order.   

  

Pisces  

(February 19 – March 20)  

As a Pisces, you walk around with the weight of the world on your shoulders. Your empathy and compassion can sometimes leave you wallowing – a good self-care routine should help you cope with your feels.    

Peppermint: The mind and digestive system are connected. Ever get an upset tummy when you’re feeling emotional? Peppermint to the rescue.  

Vitamin D: Also known as the “sunshine” vitamin. Vitamin D is needed to keep your mood in order. If your creative pursuits are keeping you inside- a vitamin D supplement can help fill the gaps.    

  

  

About Allie     

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.        

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

  

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

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4 tips to relieve constipation 

by Natalie, BSN

Ugh. We all know what it’s like to be backed up – your pants feel snug, it’s uncomfortable, frustrating and sometimes even painful. Sure, the toilet can be a great place to catch up on your social feeds (or send off an email) but going number 2 shouldn’t be a time-consuming task. If you’re dealing with occasional constipation and looking for ways to have better bowel movements (BMs) – here’s 4 we recommend.   

1. Eat enough fiber 

One of the best ways to aid in easier, smoother and regular BMs is to up your fiber intake. Surprised? Probably not. Fiber-rich foods help add bulk and soften your stool, making it easier to pass.1 If you’re not familiar – there’s 2 types of fiber: soluble and insoluble. While most foods have both in different proportions, insoluble fiber is generally the most effective in alleviating constipation by increasing the water content in your stool.  

As important as fiber is, only about 5 percent of Americans are reaching their daily recommendations. Men should aim for 35 grams a day and women should aim for 25 grams.   

Start your day off with a bowl of bran cereal with berries or grab a handful of almonds and peanuts to help keep things moving. 

2. Stay Hydrated 

Ever sit down after a long day and realize you haven’t had a sip of water? Not drinking enough water can make it harder to pass those poos. Drinking fluids, especially water, can help keep your stools soft and easier to pass.2  

Water impacts every cell in your body, including those in your intestines. When you’re not giving your body enough, it pulls water from your stool, causing it to harden, and making it difficult to pass through.  

If drinking water is a struggle for you, try carrying a reusable water bottle or adding sugar-free flavoring to your drink. These simple changes will make you more likely to stay hydrated. You can also eat your water by adding high water-content foods such as berries, melon and celery to your diet to help with hydration.  

3. Stay Active 

Whether you’re an avid gym goer or just enjoy walking outside – moving can help, well… get things moving. Light or moderate exercise can keep your stools soft and easy to pass by reducing the amount of water your gut absorbs from your stool.3 

Plus, activities that cause your heart rate to rise are not only good for your heart, but they also help with muscle contractions in your intestines, helping your BMs to move through quicker.  

Remember: exercise doesn’t have to be hardcore; find something that you enjoy and works well with your schedule like walking, biking or joining a yoga class.  

4. Try probiotics 

By now, you’re probably familiar with probiotics. They’re beneficial microorganisms that promote a healthy microbiome to support a list of health benefits. If you’ve recently been feeling backed up more than usual, try adding probiotic-rich foods to help rebalance your gut microbiome and promote regularity.  

Probiotic foods include:  

  • yogurt 
  • kefir 
  • kombucha 
  • kimchi 
  • miso  
  • sauerkraut  

Takeaway: 

Constipation is an uncomfortable situation most of us have experienced. As frustrating as it can be, there are simple things you can do to keep things moving easily. Getting enough fiber, staying hydrated, and staying active are just a few of the ways to keep your digestive system on the track.  

Interested in learning about 8 tips to help reduce gas and bloating? 

About Author 

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017 Feb;117(2):251-264. doi: 10.1016/j.jand.2016.09.021. Epub 2016 Nov 15. PMID: 27863994.
  2. Arnaud MJ. Mild dehydration: a risk factor of constipation?.Eur J Clin Nutr. 2003;57 Suppl 2:S88-S95. doi:10.1038/sj.ejcn.1601907 
  3. Tantawy SA, Kamel DM, Abdelbasset WK, Elgohary HM. Effects of a proposed physical activity and diet control to manage constipation in middle-aged obese women. Diabetes Metab Syndr Obes. 2017;10:513-519. Published 2017 Dec 14. doi:10.2147/DMSO.S140250
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5 benefits of psyllium husk 

by Gabby, MA, BSN

You’ve heard it a million times before: fiber is good for your health. And whether you’re feeling a little backed up or simply trying to up your wellness this season, adding psyllium husk (a source of soluble fiber) to your diet can help you take charge of your health.   

Read up on the benefits and how to add it to your diet. 

First, what is psyllium husk? 

Psyllium husk is a soluble fiber derived from the seeds of Plantago ovata, a shrub-like plant grown mainly in India. It’s lauded as a great source of fiber, offering about 7 grams per tablespoon. Psyllium husk is nondigestible, so many of its benefits come from resisting absorption in the small intestine. And because of its water solubility, when consumed, it absorbs liquid, swells and is easily digested by your gut bacteria, offering an array of health benefits.  

1. Supports heart health 

Heart disease is one of the most common causes of death in the United States, so taking care of your ticker is a must. Soluble fibers like psyllium support your heart by helping to lower total blood cholesterol (a fat-like substance that your liver creates to make cells, vitamins and hormones) levels. How? 

Put simply: Psyllium attaches itself to cholesterol and bile salts in your digestive tract and carries them out as waste. To replenish the lost bile salts, your liver uses the cholesterol that’s stored in your body. This means there is less cholesterol building up in your bloodstream. In fact, one study showed that psyllium husk lowered LDL cholesterol by a modest level of 6.7 percent. 

2. Helps you stay regular 

With many of us not reaching our daily fiber goals, staying regular can be a struggle. Due to its high fiber content, psyllium husk can help keep your bowels moving and grooving by absorbing liquid in your intestines, creating softer stools.  

Pro tip: make sure you drink plenty of water if you’re adding psyllium husk to your routine.  

3. Supports a healthy weight  

Whether you’re aiming to shed a few pounds or simply trying to minimize sugar cravings, psyllium husk can be a wonderful sidekick. Soluble fiber slows down digestion to buffer potential blood sugar spikes that make you reach for those high-sugar snacks. Plus, it aids with feeling fuller longer, which helps with portion control and maintaining a healthy weight. 

4. Promotes a healthy gut microbiome 

It’s no surprise that fiber-rich foods encourage a healthy gut. Your gut contains trillions of microorganisms that influence the absorption of nutrients, aids in digestion, hormones, mood and much more. But when it’s imbalanced – containing more of the bad than good bacteria, it can lead to a slew of annoying symptoms. Psyllium husk helps maintain a healthy bacterial balance in your gut. It’s a type of prebiotic, meaning it helps nourish and promote the growth of healthy, beneficial microorganisms. 

5. Supports immunity 

Psyllium husk probably isn’t your typical go-to when you start to come down with a cold, but it may actually help support a healthy immune system. A healthy microbiome is also essential for healthy immune function – your microbiome is responsible for helping your body fend off harmful bacteria, fight infection, and promote healthy tissue and cell growth. After all, about 70 percent of your immune system lives in your gut. 

How much psyllium husk should you take? 

Combined with a healthy, fiber-rich diet – psyllium husk can help reach your daily fiber goals. Common doses for psyllium husk range between 5-10 grams. And remember, more isn’t always better, taking too much can cause discomfort and reverse the benefits.  

Men should aim for 30-38 grams of fiber per day and women 21-25 grams, according to the American Heart Association.  

How to add psyllium husk into your diet 

Psyllium husk is offered in a variety of forms, including as a powder, capsule, liquid and more. Psyllium fiber powders can be mixed with water or added as an ingredient to recipes like cookies, breads or pasta.  

Pro Tip: If you’re just starting to up your fiber intake, to avoid feeling extra gassy or bloated, it’s best to start with a smaller dose and then gradually increase to the daily recommended amounts. 

For more fiber-rich foods, watch: https://youtu.be/-dmruaJMpTs 

About Gabby    

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

References:

  1. Anderson JW, Davidson MH, Blonde L, et al. Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia. Am J Clin Nutr. 2000;71(6):1433-1438. doi:10.1093/ajcn/71.6.1433 
  2. Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6. doi:10.1111/j.1365-2249.2008.03713.x 
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What’s the difference between soluble vs. insoluble fiber? 

by Shirley, BSN

Why is everyone telling you to eat more fiber? This indigestible carbohydrate helps support your heart, digestion and can help you stay at a healthy weight. But despite all its perks- one google search of fiber might leave you feeling a little overwhelmed. What are the different types of fiber and how much should you add to your diet?  

We’ll be answering all your fiber questions here. 

What are dietary fibers? 

If you’re a fiber newb- fear not. We’ll get you up to speed. It’s an indigestible carbohydrate, meaning humans actually lack the enzymes needed to break it down! But just because we can’t break it down, doesn’t mean fiber isn’t useful.   

Diets high in fiber have been linked to: 

  • lower risk of heart disease  
  • a healthy weight  
  • lower risk of colon disease  
  • better gut health  
  • regular bowel movements  

How much fiber do you need to eat to score the benefits?  

Roughly 25 g/day for women and 38 g/day for men. That’s some oatmeal for breakfast, a handful of popcorn for snack, and some whole wheat pasta and broccoli for dinner. Easy peasy right? Yet only 5% of people eat the recommended daily amount.  

Soluble Fiber vs Insoluble Fiber: what’s the difference?  

Soluble fiber dissolves in water, so it forms a gel-like substance once it makes its way into your intestines (slime from ghostbusters comes to mind).  It’s not as spooky as it sounds though. This gooey substance helps slow down your digestion so that you can feel fuller longer.  

Slower digestion can also benefit your heart! The slower your digestion, the more cholesterol ends up in your waste. That means you’ll have less of those harmful plaques building up in your arteries. If you are at risk for heart issues- try adding some fiber to your diet. It could potentially lower your risk of heart disease by 30%, according to one larger study.   

Soluble fiber food sources:  

  • oatmeal 
  • broccoli 
  • beans 
  • sweet potatoes 
  • citrus fruit 

Insoluble fiber does not dissolve in water. Once it reaches your colon, it attracts water. This can be a good thing if you experience occasional constipation. Water can help soften your stools, which will save you from overexerting yourself on the toilet. Not only does it lead to less straining, but insoluble fiber also supports the health of your colon- potentially lowering your risk for colorectal diseases.  

Food sources high in insoluble fiber 

  • wheat bran 
  • whole wheat  
  • nuts 
  • cauliflower 
  • fruits w/ skin  

Takeaway 

Most foods contain a combination of soluble and insoluble fiber, so the best thing to do is eat more plants and whole grains! And if you’re one of the 95% of people that needs to up their fiber intake- start slowly. Too much fiber at once can lead to gas, bloating and other tummy troubles.  

Shirley Zheng, BSN

Shirley is a Nutritionist with a Bachelor’s in Human Food & Nutrition with an emphasis in Sports Nutrition. To Shirley, there is nothing more gratifying than assisting someone in meeting both their health and personal goals while making everlasting connections. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Turner, N. D., & Lupton, J. R. (2011, March 3). Dietary fiber. OUP Academic. doi:10.3945/an.110.000281. PMID: 22332044 PMCID: PMC3065764 
  2. Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009, April 1). Health benefits of dietary fiber. OUP Academic. doi: i:10.1111/j.1753-4887.2009.00189.x. PMID: 19335713 
  3. Quagliani, D., Fel-Gunderson, P. (n.d.). Closing America’s Fiber Intake Gap: Communication Strategies from a food and Fiber Summit. American journal of lifestyle medicine. doi: 10.1177/1559827615588079. PMCID: PMC6124841PMID: 302023 
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8 tips to help reduce gas and bloating 

by Gabby, MA, BSN

While bloating happens to all of us and can be completely normal, it’s also super annoying. You eat your favorite meal and the next few hours – your stomach starts to balloon.

It can be a little uncomfortable and might even have you ditching jeans for an elastic waistband (it’s call bloating chic). There’s a myriad of factors that cause bloating and gassiness, but there’s also some shifts to your diet and lifestyle that can help tame your gas and belly bloat.  

Here’s 8 we recommend trying: 

1. Chew your food 

It may sound silly, but a common reason for belly bloat is that most people don’t chew their food well enough.

Your mouth is the first step in your digestive system and if you’re not chewing all your food, you’re skipping out on important enzymes in your saliva that help break down your food. Plus, if your food isn’t chewed thoroughly, your stomach and intestines need to work overtime to break that food down.  

Pro tip: to keep yourself from putting in more food before the last bite is fully chewed, try setting your fork down on the table between bites. 

2. Try smaller portions 

Ever notice you’re extra gassy or bloated after a big meal? Too much food in one sitting can be hard for your digestive tract to handle at once. And it’s possible your stomach is being stretched, causing a pool of gases and solids in your gut.

To help prevent bloat, try eating smaller portions more frequently throughout the day. 

3. Limit distractions 

Nowadays, people are often never just eating a meal. You’re also scrolling through TikTok, checking emails or watching your favorite Netflix show. While multitasking might seem like a good thing – being distracted while eating can also be part of the problem to your belly bloat. 

You might be scarfing your food down too fast or eating too much, which can cause poor digestion.

What’s more, eating too fast can cause you to swallow air along with your food, contributing to discomfort after eating. 

4. Avoid swallowing too much air 

It may seem odd, but it’s possible to swallow too much air, and when you do, it can lead to gassiness and bloat.

To avoid taking in too much air, try cutting back on drinking too many carbonated beverages, such as sparkling water and soda. Chewing gum is another sneaky cause of excess gas and bloating, as you’re swallowing air as you chew.  

5. Think about what you eat 

This probably isn’t a surprise, but what you eat plays a major role in developing gas and bloating.

If you’re struggling with persistent gas, pay attention to what you’re eating. Foods that typically lead to gas vary between each person, but it often includes foods high in fat, salt, sugar or fried foods.

These can promote the production and retention of gas and water in your bowels making you feel gassier and more bloated. 

6. Check your fiber intake 

There’s no denying that fiber is essential to health. Fiber helps you stay regular, supports a healthy weight and even heart health.

But a common mistake is trying to increase fiber too quickly, which leads to gas and digestive symptoms. If you haven’t been reaching your fiber goals, and you’re just starting to add fiber-rich foods to your meals, try shifting your diet slowly.  

Foods like beans, broccoli, cabbage, or brussels sprouts are common culprits here, and while they offer many nutritional benefits, try eating them in smaller portions. Your body may be able to handle smaller amounts.   

7. Break a sweat 

It’s no surprise regular exercise benefits your health, but what’s interesting is that it can also help lessen bloating by helping to get rid of gas from your bowels. Moving your body can help stretch your abdominal muscles and improve movement throughout your intestines.

And it doesn’t matter what type of movement you do – walking, yoga or even a dance class can help.  

8. Add a probiotic 

Probiotics are live microorganisms that provide benefits to your health. They’re naturally found in some fermented foods, like yogurt, kefir, kimchi, tempeh and sauerkraut or can be taken as a supplement.

Probiotics help promote a healthy microbiome with good bacteria and may aid digestive symptoms like bloating.  

What other supplements support a healthy gut? Read 7 supplements for gut health. 

About Gabby     

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.       

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.        

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.     

References:

  1. Bloating. nhs.uk. 
  2. Eating, diet, & nutrition for gas in the digestive tract | niddk. National Institute of Diabetes and Digestive and Kidney Diseases. 
  3. Malagelada JR, Accarino A, Azpiroz F. Bloating and Abdominal Distension: Old Misconceptions and Current Knowledge. Am J Gastroenterol. 2017;112(8):1221-1231. doi:10.1038/ajg.2017.129 
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7 supplements for gut health

by Holly, RDN, LD

Gut health is a hot topic these days and for a good reason; nearly 60 to 70 million people are affected by digestive issues, from bloating to constipation to many others.1 And while there are many factors that influence your gut health, including diet, exercise and genetics, some supplements may also help.  

So, if you’re looking to boost your gut health, which ones should you add? Here’s 7 we recommend:  

1. Licorice root to support a slew of issues 

Whether you love or hate its peculiar taste, licorice is more than just candy. Licorice root comes from the liquorice plant and was traditionally used to treat a slew of issues related to lung, liver, circulatory and kidney conditions.2

Nowadays, licorice is more widely used to help prevent and treat symptoms related to digestive discomfort. It’s thought to help increase mucus that coats the stomach to help soothe and heal the stomach lining. It also may help ease mild symptoms of acid reflux and heartburn, according to one study.3 

2. L – Glutamine supports your gut barrier

If you’re a fitness guru, you’re probably familiar with glutamine – it’s an amino acid that helps build proteins that play a vital part in many essential functions in your body.

When it comes to your gut, glutamine plays an incredibly important role in repairing and maintaining the gut barrier to prevent unwanted particles from entering and being absorbed into the blood stream.4 

L-glutamine is also beneficial for collagen synthesis as it is partly broken down into proline, which is essential for collagen production and enhancing a solid gut lining.5 

L-glutamine can also be found in: 

  • milk  
  • eggs  
  • tofu  
  • beef 
  • yogurt 
  • seafood 
  • legumes 

3. Ginger for an array of benefits

For generations, ginger has been hailed as your go-to home remedy for all kinds of ailments. From aiding with immunity, bloating, nausea and more – this popular spice and herbal medicine offers an array of health benefits.  

Ginger contains a compound called gingerol which can promote healthy digestion by supporting GI motility and helping food move through the digestive tract.

This same compound is also what helps soothe symptoms of occasional nausea or vomiting by supporting digestion and saliva flow.6 

4. Peppermint oil soothes your gut

Peppermint not only helps freshen your breath, but it also helps with your digestive tract after meals.

Peppermint oil has also been shown to be helpful for those who suffer from occasional abdominal discomfort, constipation and bloating as it helps relax muscles to alleviate irritation within the GI system.7 

The caveat: if you experience heartburn or acid reflux, peppermint oil may not be for you as it also relaxes the sphincter between the esophagus and stomach which may make these symptoms worse. 

Peppermint oil can be found in capsules or in a dropper bottle (which would be diluted with water when consumed).  

5. Probiotics: live, beneficial micoorganisms

This probably isn’t surprising but adding probiotic-rich foods to your day-to-day routine or trying a probiotic supplement can help promote a healthy gut.

Probiotics are live, beneficial microorganisms that support your health. While there are many different strains of probiotics that help with a variety of symptoms, overall probiotics can help with:  

  • regularity  
  • reducing bloating 
  • indigestion 
  • promoting a healthy microbiome8 

6. Zinc to reduce bloating

Zinc is an underrated hero when it comes to health. It’s an essential mineral that your body needs to perform many functions, one of them being that it plays a role in hundreds of different enzymatic reactions that support metabolism and digestion.

The role zinc plays in digestion can help lower the risk of bloating and indigestion as it helps with breaking down the food we eat, making it easier to absorb.

Zinc can also help support the lining of your GI tract helping to tighten the tight junctions that help support intestinal permeability keeping unwanted pathogens out of the bloodstream.9 

Zinc can be found in: 

  • oysters 
  • dairy products 
  • red meat 
  • nuts 
  • pumpkin seeds 
  • beans 

7. Vitamin D supports the gut microbiota

While this may not be the first vitamin you may think of when looking to support your gut – it’s definitely worth noting.

The sunshine vitamin not only supports with mood, brain and bone health, but one study showed that vitamin D increased the overall diversity of the gut microbiota decreasing the firmicutes to Bacteroidetes ratio (types of bacteria in the gut).10 Greater gut diversity has been linked to better gut health.  

Vitamin D can be found in: 

  • salmon 
  • eggs 
  • mushrooms 
  • cod liver oil 
  • fortified orange juice 

What other foods support gut health? Read 10 foods high in fiber.

About Holly: 

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.       

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

 

References:

  1. Gut troubles. NIH News in Health.  
  2. Licorice root. NCCIH. 
  3. Raveendra KR, Jayachandra, Srinivasa V, et al. An Extract of Glycyrrhiza glabra (GutGard) Alleviates Symptoms of Functional Dyspepsia: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-based Complementary and Alternative Medicine: eCAM. 2012;2012. doi:10.1155/2012/216970  
  4. Kim MH, Kim H. The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. International Journal of Molecular Sciences. 2017;18(5):1051. doi:10.3390/ijms18051051 
  5. Krishna Rao R. Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions. Journal of Epithelial Biology and Pharmacology. 2012;5(1):47-54. doi:10.2174/1875044301205010047 
  6. Nikkhah Bodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Science & Nutrition. 2018;7(1):96-108. doi:10.1002/fsn3.807 
  7. Alammar N, Wang L, Saberi B, et al. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine. 2019;19(1). doi:10.1186/s12906-018-2409-0 
  8. Kim SK, Guevarra RB, Kim YT, Kwon J, Kim H, Cho JH, Kim HB, Lee JH.  Role of Probiotics in Human Gut Microbiome-Associated Diseases.  J. Microbiol. Biotechnol. 2019;29:1335-1340.  https://doi.org/10.4014/jmb.1906.06064  
  9. Skrovanek S. Zinc and gastrointestinal disease. World Journal of Gastrointestinal Pathophysiology. 2014;5(4):496. doi:10.4291/wjgp.v5.i4.496 
  10. Singh P, Rawat A, Alwakeel M, Sharif E, Al Khodor S. The potential role of vitamin D supplementation as a gut microbiota modifier in healthy individuals. Scientific Reports. 2020;10(1). doi:10.1038/s41598-020-77806-4 
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10 foods high in fiber

by Gabby, MA, BSN

If you’ve ever felt a little backed up, you’ve probably come across fiber in your search for a fix. It’s a pretty effective way to get things moving. And as it turns out, fiber can do more than help unclog those pipes. Diets high in fiber are linked with a healthy weight, lower risk for heart disease, and a healthy gut. So how can you add more fiber to your diet? Try piling your plate with one of these 10 high-fiber foods.   

But first, what is fiber?  

Put simply: fiber is a non-digestible carbohydrate found in plant-based foods. It differs from a nutrient that your body absorbs, but this doesn’t make it any less important. There are two kinds of fiber: soluble and insoluble. Soluble fiber is broken down in the GI tract and helps keep you feeling fuller longer. Insoluble fiber passes through the GI tract without being broken down and gives you that oomph to keep things moving in your gut.   

Most foods provide both types of fiber, but soluble fibers are primarily found in fruits and vegetables while insoluble fibers are primarily found in nuts and whole-grain grain products.   

As important as fiber is to your health, most Americans aren’t hitting their daily goals. Only about 5% of men and women in the U.S. are getting the recommended amounts, which is 25 grams for women and 38 grams for men.  

Top 10 fiber-rich foods:  

1. Avocados 

By now, you probably already know that avocados are loaded with healthy fats that promote skin, mood and heart health. But surprisingly, despite their creamy texture, they also provide an impressive amount of fiber. So if you’ve been holding out on the avocado toast trend, now is the perfect time to get hip – your palate and gut will thank you.  

Fiber content: half an avocado has roughly 5 grams of fiber.   

2. Sweet potatoes 

Eat it savory or sweet – there’s no wrong time to add sweet potatoes to your meals! They’re a starchy root vegetable rich in vitamins, minerals and antioxidants that promote the growth of good gut bacteria. What’s more, they’re also good for your eyes, mood and immune health. Sweet potatoes can easily be roasted with a bit of cinnamon for breakfast, eaten as fries or pureed to make a pie.  

Fiber content: 1 cup of cooked sweet potatoes provides 6 grams of fiber.  

3. Raspberries 

With their vibrant color and sweet flavor, it’s easy to scarf down a whole handful of this tasty crowd pleaser. Tiny but mighty, berries are packed with essential nutrients like vitamin C, manganese, antioxidants and fiber. So whether you like them plain or added to yogurt, snag some berries at your next grocery haul and start munching! 

Fiber content: 1 cup of raspberries provides about 8 grams of fiber.   

4. Apples 

You know the proverb: an apple a day keeps the doctor away. While adding apples to your diet won’t necessarily fix all your health issues, they do offer a slew of benefits. They’re rich in antioxidants, promote immune health and are a great source of fiber. With so many varieties and flavors, apples can be eaten as a snack with peanut butter, in a fruit salad or made into an apple pie.   

Fiber content: ½ cup of an apple has 9 grams of fiber.  

5. Popcorn   

While salty snacks usually aren’t synonymous with health, popcorn is an exception. This popular snack is one of the best sources of fiber available. So, next time you’re at the movies or even at home watching Netflix – don’t skimp out those airy, crunchy bites! If butter isn’t your thing, try adding a little bit of olive oil with your favorite seasonings.  

Fiber content: 1 cup of popcorn provides 17 grams of fiber. 

6. Lentils 

With a long list of health benefits, lentils are touted as a superfood – and for good reasons. They’re a great source of protein, antioxidants, B-vitamins, zinc, iron, fiber and then some. Not only are they gut-friendly, lentils support your heart, blood pressure, inflammation, weight, blood sugar levels and more. Lentils can be prepared in soup, salsa, curry or added to salad. 

Fiber content: ½ cup of cooked lentils is about 8 grams of fiber.  

7. Chickpeas (garbanzo beans) 

Whether you call them chickpeas or garbanzo beans, these are one of the most versatile gut-friendly foods. Chickpeas are full of nutrients to promote brain, heart, inflammation and gut health. To consume all its benefits, chickpeas can be made into hummus, roasted with your favorite seasonings or added to a salad.   

Fiber content: ½ cup of cooked chickpeas has about 6 grams of fiber.  

8. Whole oats  

What better way to rise and shine than with a breakfast of champions that promotes gut health? Oats help reduce cholesterol, helps keep your blood sugar levels steady and helps your stay regular. Not a morning person? No worries – oats can be prepared the night before. Just remember 2 parts liquid to 1-part oats.  

Fiber content: 1 cup of cooked oats provides 4 grams of fiber.  

9. Almonds   

Friendly to almost every meal plan, almonds are hailed as one of the healthiest nuts available. They’re rich in antioxidants, a source of protein, healthy fats, promote healthy cholesterol levels, blood sugar levels and gut health. To net all its benefits, try adding it to stir-fry, salads or toasted with your favorite seasonings.  

Fiber content: ½ cup of almonds has 6 grams of fiber.  

10. Chia seeds  

Whether you’re a health enthusiast or an avid TikTok scroller, you’re probably familiar with chia seeds. This nutrient-packed ingredient is quite buzzy, especially when it comes to gut health. Besides being an excellent source of fiber, chia seeds are rich in omega-3s, calcium, iron and antioxidants. You can add it to your salad, yogurt, make chia seed pudding or tea. 

Fiber content: 2 tablespoons of chia seeds equals to 10 grams of fiber.  

Tips to add more fiber in your diet:  

  • Look for whole-grain grain products such as crackers, English muffins, bagels and breads.  
  • Add veggies to pasta dishes and casseroles even if the recipe doesn’t call for it.  
  • Use chickpeas, lentils and beans as the star of your meal instead of meat (you’ll get plenty of protein from these foods too).  
  • Start the day with a fruit smoothie: use frozen mixed berries, banana, almond milk and ½ cup of raw whole grain oats for a breakfast that will keep you full.  
  • Always keep snacks like whole fruit and nuts nearby.  

Takeaway   

Fiber is incredibly important to health, offering a host of benefits. While most Americans aren’t getting enough, reaching the daily recommended amounts isn’t a hard task. By making small shifts to your diet and adding a variety of whole grains, fruits, veggies, lean meats and healthy fats you can easily meet your fiber goal.  

To learn more about the importance of fiber, read Dietary fiber: why is it so essential? 

About Gabby    

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

References:

  1. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173921/nutrients. Accessed April 28, 2020. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173921/nutrients
  2. Quagliani D, Felt-Gunderson P. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/. Published July 7, 2016. Accessed April 28, 2020.
  3. Position of the American Dietetic Association: Health Implications of Dietary Fiber. Journal of the American Dietetic Association, Volume 108, Issue 10, 1716 – 1731. https://jandonline.org/article/S0002-8223(08)01566-6/fulltext
  4. Functional Fiber. eatrightpro.org. https://www.eatrightpro.org/news-center/nutrition-trends/foods-and-supplements/functional-fiber. Accessed April 28, 2020.
  5. Appendix 13. Food Sources of Dietary Fiber. Appendix 13. Food Sources of Dietary Fiber – 2015-2020 Dietary Guidelines. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-13. Accessed April 28, 2020.
  6. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019; 11(5):1155. https://www.mdpi.com/2072-6643/11/5/1155/htm
7

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Dietary fiber: why is it so essential? 

by Allie, MSN

There is no magic bullet when it comes to having good health, but fiber comes pretty darn close. This rugged, wholesome, indigestible carbohydrate may not be the sexiest thing on the market, but it offers loads of health benefits that over half of us are missing out on.

Read up on the benefits of fiber and find out how you can get more of it in your diet.    

Fiber basics  

Ever wonder why fiber is recommended for both diarrhea and constipation? The answer lies in its structure. There are two different types of fiber: soluble and insoluble.  

Each works differently in your body and provides different health benefits, with some overlap. Most foods have a combination of both types but may contain higher amounts of one or the other.  

Certain types of fiber (prebiotics) can also help feed the good bacteria in your gut. These good bacteria that naturally exist in your gut help absorb nutrients and play a role in maintaining a healthy immune system.2 

Benefits of soluble fiber 

Soluble fiber helps slow down digestion by acting like a gel in your digestive tract (think about what happens when you add water to oats).

As gnarly as this sounds, this is actually a good thing for your health. By slowing down the absorption of food, soluble fiber helps you stay full longer, keeps your blood sugars in a healthy range, and even supports heart health by keeping your cholesterol levels in check.

If that isn’t enough, soluble fiber can also help alleviate constipation and diarrhea.  

Certain types of fiber, (called prebiotics) can also help feed the good bacteria in your gut. These good bacteria that naturally exist in your gut help you absorb nutrients and play a role in maintaining a healthy immune system.2 

Food sources3 

  • Beans 
  • Oatmeal 
  • Flaxseeds 
  • Oranges 
  • Brussel Sprouts  

Benefits of insoluble fiber 

Unlike its counterpart, insoluble fiber works most of its magic in your colon where it draws in water to keep those stools moving without too much work on your end.

That means less risk of hemorrhoids, diverticular disease (a painful and common condition that effects your colon and may increase risk of colorectal cancer), and probably less risk of your significant other or little ones banging on the bathroom door as you attempt to finish your business.   

Food sources: 

  • Whole-wheat  
  • Cauliflower 
  • Lentils 
  • Peas  
  • Spinach  

How much fiber do you need? 

The American Heart Association recommends an average of 21-25g of fiber per day for women and 30-38 g for men. 

To give you an idea of what that might look like, an apple has about 4.5 g of fiber (with the skin). A ½ cup of oats (uncooked) has 4 grams, and a ½ cup of black beans has 8 grams.4 

What about fiber powders or supplements? 

If you can, aim to get your fiber from whole foods for the added benefits of vitamins, minerals and phytochemicals that may be lacking in fiber powders such as psyllium husk.

That said, since most Americans don’t get their daily recommended fiber, supplementing isn’t a bad idea. 

Tips for adding more fiber into your diet: 

Add fiber to your diet gradually. Otherwise, you may end up with digestive discomfort like gas or bloating.

Start with an extra serving of whole grains (for example ½ cup of oatmeal, 1 cup of cooked broccoli, etc.) and then add from there. 

Watch out for sneaky marketing! Product packaging can make you think something contains fiber when it doesn’t. Read the ingredients list on the nutrition label and look for the word “WHOLE”.

For example, Wheat bread may not contain fiber but Whole Wheat bread does. Grams of fiber is also listed on the nutrition label. 

Drink plenty of water. This is important as a general rule of course, but even more important when you’re adding fiber into your diet. Water allows fiber (especially soluble fiber) to do its best work while lessening constipation or discomfort. 

For more fiber-rich foods, watch:

About Allie     

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.        

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.   

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.        

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.     

References:

  1. Probiotics: What You Need To Know. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/probiotics/introduction.htm#hed1. Published August 22, 2019. Accessed February 19, 2020.Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417–1435. Published 2013 Apr 22. doi:10.3390/nu5041417 
  2. A Soluble Fiber Primer – Plus the Top Five Foods That Can Lower LDL Cholesterol. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/120913p16.shtml. Accessed February 19, 2020. 
  3. The Top Fiber-Rich Foods List. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/063008p28.shtml. Accessed February 19, 2020. 
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5 supplements to support your immune system  

by Yaquelin, RDN

Fall and winter can be tough on your immune system. If you aren’t looking to spend the chillier months holed up in bed with a box of Kleenex and a dehumidifier (ahem, most of us), you’re likely seeking out ways to bolster your body’s defenses. But before you go filling your vitamin cabinet with zinc, vitamin C and other immunity favorites- you may want to consider if these supplements are actually going to give you the support you’re looking for. Lucky for you, we’ve taken a deep dive into the research to find out which supplements are worth their salt and which ones are something to sneeze at.   

1. Zinc: immune system standout   

When it comes to your immune system, zinc certainly has an important job to do. Zinc is needed to produce your immune cells, promote wound healing and keep your metabolism going. With all of its important duties, it’s no wonder zinc is a favorite among researchers.  

The research 

The science tells us that if you’re zinc deficient, you’re going to have a harder time fighting off infections. About 17.3% of people across the globe are at risk of zinc deficiency. People with digestive disorders, those who are pregnant, and vegans and vegetarians are more likely to be deficient. 

If you’re not deficient though- should you take zinc to ward off a cold? The answer is a little unclear. A bunch of medium sized studies noticed that people who took a zinc lozenge when they had a cold felt less sick than those who didn’t take a zinc lozenge. The doses used in each of the studies were inconsistent, so we will have to wait and see if researchers can home in on what dose, if any, is most effective.  

Takeaway: If you’re healthy and have a balanced diet, taking a zinc supplement won’t save you any tissue boxes. Chat with your doc about trying a zinc lozenge next time you come down with the sniffles. It may be your best bet.   

2. Vitamin C coming to your defenses  

If you’ve ever needed to power through a head cold, chances are you’ve tried guzzling down a mega-dose of vitamin C. It’s a water-soluble vitamin, meaning it’s not stored in your body and any excess is peed out, so your body relies on your diet for a steady supply.  

The research 

Vitamin C is an immune system superstar- it’s needed for wound healing, helps your body produce immune cells, and is also needed to keep your cells healthy. If you eat fruits and vegetables regularly, you likely aren’t going to benefit from a vitamin C supplement. But if you’re an endurance athlete, you might benefit from a little extra vitamin C to help you combat some of the stress caused by intense exercise. Scientists are still working on that theory though. Until then, chow down on those vitamin C rich foods like strawberries and red peppers and when you start to get a little phlegmy, an extra glass of OJ won’t hurt!    

Takeaway: If you eat your fruits and veggies, you probably won’t benefit from a vitamin C supplement. Really large doses of vitamin C don’t have any proven benefit but if you’re an endurance athlete you could consider supplementing, though more research is needed.  

3. Probiotics for gut and immune health  

You might be surprised to learn that 70% of your immune system lives in your gut. Your intestines are lined with trillions of tiny bacteria that not only act as a physical barrier to ward off nasty invaders, but those bacteria also communicate with your immune cells and may tell them when to get to work and when to take a rest.  

The research 

Given the role your gut plays in your immune system, it makes sense that a probiotic with billions of beneficial bacteria might help support your immunity. Unfortunately, it’s not so simple. If you’ve shopped for a probiotic lately, you’ve probably noticed there are tons of different strains, each with their own specialty. So which strains help your immune system the most? Well, we don’t really know yet. But Lactobacillus and Bifidobacterium are at the top of the list. So if you’re shopping for a probiotic to help out your immunity- look for one with either of those two strains,  

Takeaway: A healthy gut is key to a healthy immune system. We’re still not sure if supplementing with a probiotic can improve your immune system, but two strains, Lactobacillus and Bifidobacterium have stood out in the research as potentially immune supporting.  

4. Spirulina: rich in antioxidants   

What’s bad for your beach day but good for your breakfast smoothie? Spirulina of course. It’s a type of blue green algae that can be naturally found in lakes, ponds and streams but is also harvested and used as a nutritional supplement. It’s known for antioxidant qualities, contains a whole profile of vitamins and minerals and may even help support your immune system health. 

The research 

Like vitamin C, spirulina’s immune supporting abilities may only lend themselves to a specific population- endurance athletes. High intensity and high volume exercises can weaken your immune system, but spirulina might help negate those effects, according to one small study.  

Takeaway: Unless you’re an athlete and doing intense daily exercise, your immune system probably isn’t going to benefit from taking spirulina. That doesn’t mean it’s not a great addition to your supplement routine though- spirulina contains a lot of great vitamins and minerals.  

5. Vitamin D: the sunshine vitamin 

Come cold and flu season, the spotlight is on the sunshine vitamin. We know that your immune cells need vitamin D in order to function, but scientists aren’t really sure exactly how vitamin D works with those immune cells. 

The research 

A few studies have noted a link between Vitamin D deficiency and risk for severe symptoms from viruses like the flu. If you’re not deficient in vitamin D though, adding a supplement to your routine won’t keep you from getting sick. You can get a simple blood test to check your vitamin D status, and if it ends up being on the low side, it might be a good idea to supplement, especially during winter months when it’s harder for your body to get vitamin D from sunlight.  

Takeaway: If you’re one of the 24% of people with low vitamin D, your immune system might have a harder time fighting off infections. If your vitamin D is in a healthy range, supplementing won’t give you any superpowers.  

About Yaquelin    

Yaquelin is a Registered Dietitian Nutritionist. Her passion is helping others live healthier and happier lives. She enjoys learning about new supplements, working out and baking sweet treats. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. As with any dietary supplement, you should advise your healthcare practitioner of the use of this product. 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

References:

  1. Wang MX, Win SS, Pang J. Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation. Am J Trop Med Hyg. 2020;103(1):86-99. doi:10.4269/ajtmh.19-0718 
  2. Zhang Y, Zhang Y, Wu W. Effects on Spirulina Supplementation on Immune Cells’ Parameters of Elite College Athletes. Nutrients. 2022; 20 (14) 4346 10.3390/nu14204346   
  3. Vlasova AN, Kandasamy S, Chattha KS, Rajashekara G, Saif LJ. Comparison of probiotic lactobacilli and bifidobacteria effects, immune responses and rotavirus vaccines and infection in different host species. Vet Immunol Immunopathol. 2016;172:72-84. 
  4. Ao T, Kikiuta J, Ishii M. The Effects of Vitamin D on Immune System and Inflammatory Diseases Biomolecules 2021, 11(11), 1624; https://doi.org/10.3390/biom11111624
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Vitamin C vs. Zinc for immunity

by Gabby, MA, BSN

A runny nose, a slight tickle in your throat- those early signs of getting sick might have you doubling down on your vitamin C, a ‘cold remedy’ that’s been around since scurvy-ridden pirates figured out that eating citrus fruits helped them recover quicker. Fast forward to 2022, pirates have since ditched their scurvy (and their peg legs), and another vitamin has stepped into the limelight: zinc.  

Vitamin C and Zinc are two essential nutrients that are often saluted as the holy grail of immune health, but when you’re all sniffles and chills, do you ever wonder if increasing your intake is actually helping you recover? Are you better off taking just one or maybe, both?  

Here, we get into the benefits of both, and how they each support your immune system. 

First, what is vitamin C? 

It’s an essential vitamin that your body can’t make on its own so it must be obtained from the food you eat. And because vitamin C is a water-soluble vitamin and not stored in your body – it needs to be replenished regularly. Luckily, it’s easily absorbed by your tissues, so eating just one kiwi or one handful of strawberries for example, will give your body its daily needs.  

Mega-doses: Is more better? 

The short answer: No. More is not necessarily better. To net all the benefits of vitamin C, consistency is more effective than mega doses. So, it’s best to regularly include citrus fruits, OJ or supplements in your daily routine. 

Vitamin C and immunity 

When it comes to your immune response, vitamin C is undoubtedly a key player and offers multiple layers of support.  

First, It’s a vitamin that’s also an antioxidant that fiercely fights free radicals, which are harmful molecules that can damage cells when they start to build up.  

Vitamin C also helps strengthen your body’s first line of defense – the physical barrier, which includes your skin, hair and mucus. A healthy physical barrier helps protect your body from toxic compounds or harmful pathogens from entering your body. (Washing your hands helps too!)  

But what happens if germs break through this physical barrier? Don’t worry. Vitamin C has your back then too. It supports both your innate and adaptive immunity. If you’re not familiar with these, here’s the gist: Innate is the natural defense system you’re born with – your body will use any method to destroy what doesn’t belong in your body to protect you. Adaptive immunity is learned immunity. Any time your body fights a harmful invader, your immune system keeps records about the best way to defeat it, in case it encounters it again. A reason you don’t get some illnesses twice in your life. 

So how does it help innate and adaptive immunity? Vitamin C plays a role in creating, managing and functioning of different types of your white blood cells (WBC), specifically lymphocytes and phagocytes that help patrol and protect your body against infection and illness.1  

Foods rich in vitamin C 

  • red bell peppers 
  • oranges 
  • grapefruit 
  • kiwi 
  • strawberries 
  • broccoli 
  • brussels sprouts 

Next, what is zinc? 

Zinc is an essential mineral that’s found pretty much everywhere throughout your body. It does things like help you smell and taste, aids in wound healing and helps your immune system to run properly. And like vitamin C, it’s an essential nutrient, meaning it’s not naturally formed in your body so needs to be attained through diet or supplementation. Luckily, it’s easily found in food and you only need a small amount to reap all its benefits, but it’s always recommended to check with your healthcare provider to ensure you’re getting enough – especially since it’s so crucial to your immune health. 

Zinc and immunity 

Similar to vitamin C, zinc is also a rich source of antioxidants that helps stabilize free radicals and defend cells from weakening and becoming vulnerable to harmful pathogens.  

And it also plays a critical role in your three layers of immunity by aiding the health of the lining and cells in your skin, making your physical barrier more resistant to invasion. It also aids with innate and adaptive immunity, by helping with proper functioning of your immune system by activating T-cells, which are WBC that help regulate your immune response by attacking foreign invaders.2  

Pro Tip: If you walk down the remedy-aisle in search for zinc supplementation, you’ll probably find different forms, like zinc gluconate, zinc picolinate, zinc carnosine among others. Your best bet: zinc gluconate, which when taken in a lozenge form, is believed to shorten the duration of some illnesses like common cold according to research.3 

Foods rich in zinc 

  • oysters 
  • crab
  • red meat 
  • beans 
  • pumpkin seeds  
  • chickpeas 
  • whole grains 

Takeaway 

Both vitamin C and zinc are incredibly important for your immune health, and even though both nutrients support all three layers of your immunity, they each play their own critical part. And while drinking a gallon of OJ or eating a dozen oysters won’t necessarily prevent or fix the common cold – making sure you’re regularly meeting the recommended doses for both nutrients can support a strong and effective immune response. 

About Gabby    

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

References:

  1. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211 
  2. Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017;9(12):1286. Published 2017 Nov 25. doi:10.3390/nu9121286 
  3. Rao G, Rowland K. PURLs: Zinc for the common cold–not if, but when. J Fam Pract. 2011;60(11):669-671. 
2

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

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Top 10 Supplements for a Sharper Mind

Skin Health – Red Light Therapy, Probiotics, and Hydration: Does it Work? 

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