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Nutrients to eat before and after exercise, according to a Dietitian 

by Holly, RDN, LD

Whether you’re training for a marathon or just starting to lift weights at the gym, giving your body the right nutrients before and after exercise is just as important as the exercise itself. So let’s chat about what to eat—and when—to get the most from your workouts.   

Why the right nutrients are important before a workout    

It might not seem like what you eat before your workout has an impact on how well you’ll do during your session, but it does! Choosing the right foods can make all the difference by enabling your body to use its energy efficiently. Eat the wrong thing and you might run out of gas halfway through—or feel sluggish throughout your session, as your body diverts energy from your muscles to your digestion. Finding the right nutrients is key to pushing yourself harder and reaching those personal records.  

Carbohydrates to feed your workout 

So what does that mean when it comes to pre-workout snacks? Simply put: carbs. Yup, carbs aren’t the bad guys they’re made out to be! They’re your body’s primary fuel source1, coming in two varieties: simple and complex. Simple carbs provide almost immediate fuel to your muscles, because they’re easily digested and absorbed, giving your cells the burst of energy they need to make the most of your time at the gym. These include rice cakes, rice, cereal, fruits like banana and bread. If you don’t have much time before your workout and need a quick snack, these should be your go-to about 30-60 minutes before you start exercising.1,2  

Your other option—complex carbs—are higher in fiber, which slows down digestion and keeps you feeling full longer. If you’re not on a tight schedule or you’re able to plan your meals ahead of time, complex carbs like sweet potato, oats, beans and whole grain pasta are a great option. But take care around timing: It’s best to eat these 2-3 hours before your workout to give your body time to digest.  

Why the right nutrients are important post-workout 

While getting the right nutrients before exercise is important, giving your body the right nutrients after is just as critical. Post-workout, your body enters its recovery phase, when it repairs muscles and restores the energy you drained when you were exercising. Giving your body carbs and protein at this point plays a key role in this process.3  

Refueling with carbs 

After your workout, your body will use carbs to replenish your glycogen stores (your energy reserve), and the amount will vary with the type and intensity of the exercise. With endurance workouts like running, biking or swimming, you’ll use a lot more of your glycogen stores—and will need more carbs to restore them—than if you do something less energy intensive like lifting weights.  

Your post carb needs will vary with your size, the exercise and length of activity, but a general range of recommendation is: Aim to get about 1.1 to 1.5 grams of carbs per kilogram of body weight to refill your glycogen stores after a workout. Someone who weighs 150 pounds, for example, would need about 75-102 grams of carbs post workout.4  

Refueling with protein 

Post-exercise, getting enough protein is also key, as it helps to build, repair and strengthen your muscles during recovery, while helping to minimize muscle loss. As a rule of thumb, aim for about 0.2-0.5 grams of protein per kilogram of body weight (0.2-0.5g/kg). So if you weigh 150 pounds, you would need about 14-34 grams of protein after your workout.4 This amount does vary somewhat depending on the person, the type of exercise and the duration of the workout, but for most people most of the time, this range is about right.  

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 on how you may benefit from 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. Rothschild JA, Kilding AE, Plews DJ. What should I eat before exercise? pre-exercise nutrition and the response to endurance exercise: Current prospective and Future Directions. Nutrients. 2020;12(11):3473. doi:10.3390/nu12113473 
  2. Kerksick C, Harvey T, Stout J, et al. Erratum to: International Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition. 2008;5(1). doi:10.1186/1550-2783-5-18     
  3. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal of Physiology-Endocrinology and Metabolism. 2007;292(1). doi:10.1152/ajpendo.00166.2006 
  4. Poole C, Wilborn C, Taylor L, Kerksick C. The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis. J Sports Sci Med. 2010 Sep 1;9(3):354-63. PMID: 24149627; PMCID: PMC3761704. 
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5 easy snacks for building muscle

by Allie, MSN

You’re tired, you’re sweaty, you just finished up a killer workout and: You. Are. HUNGRY! So, what should you eat? We’ve put together our top five dietitian-approved muscle boosting snacks. They’re packed with protein and healthy fats to target muscle growth and repair. Next time those post-workout hangries hit, head to the kitchen and whip up one of these recipes—no flexing required.  

1) Avo toast & Jammy eggs  

Top some crispy whole grain toast with an oozy fried egg and a smattering of avocado. Finish with a sprinkle of salt and pepper. Is it breakfast? Lunch? A snack? We don’t care because it’s delicious! And good for you too.   

Why it’s our go-to: Healthy fats from the avocado and egg help support muscle repair. Eggs also contain leucine—an amino acid that is essential for muscle growth. 

2) Greek Yogurt Tzatziki & Carrot sticks 

Scoop some whole milk Greek yogurt into a bowl. Add: grated cucumber, chopped dill, garlic, lemon juice, salt and pepper. Serve it up with some carrot sticks and try to hold back those first-bite tears of joy. There’s no crying in cooking. 

Why it’s our go-to: Greek yogurt is an excellent source of high-quality protein. You can opt for lower fat here, but we find the whole milk version tastier and more filling. 

3) Peanut butter pretzel clusters 

Lightly crush some pretzels and spread them on a sheet tray. Drizzle with natural peanut butter and melted chocolate and pop the tray in the freezer. With a little planning, these sweet and salty bites will be your new favorite treat!  

Why it’s our go-to: Both peanut butter and dark chocolate are great sources of magnesium—a mineral that can help your body use energy more efficiently.  

4) Tuna salad lettuce cups 

Mix up your favorite canned tuna with some salad dressing and scoop it into romaine or butter lettuce leaves. Top with almonds for an added crunch. You can’t go wrong!  

Why it’s our go-to: Tuna is a lean source of protein and contains iron and vitamin D, two nutrients that are key to muscle growth. 

5) Black bean salsa  

Add canned black beans, chopped tomatoes, bell pepper, corn and cilantro to a bowl. Dress with lime, salt, pepper, and hot sauce. This is a quick, no-fuss snack that will keep in the fridge for up to 5 days.  

Why it’s our go-to: Black beans contain iron and high-quality protein. Bell pepper and tomatoes are a great source of vitamin C, which is needed to form the collagen proteins that help your joints and tissues function.  

 

About Allie 

Allie has a master’s in nutrition science from Framingham State University. Before landing at Persona, she worked as a Health Educator and Personal Trainer where she coached hundreds of people to lead healthier lives through food and movement. 

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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Short on time? 5 ways to maximize your workout

by Allie, MSN

Is a busy schedule getting in the way of your fitness goals? We get it. Between long hours at the office, prepping meals, cleaning and taking care of little ones, time is precious! But don’t throw in the sweat towel just yet. With a little bit of know-how, you can get in a productive sweat sesh in very little time. Try out these tips and tricks to help you get those gains and be home in time for dinner.  

1) Turn up the intensity  

You’ve probably heard of HIIT (high intensity interval training). It’s a favorite of spin coaches and Orange Theory instructors alike—and for good reason. It turns out that short bursts of high intensity exercise are a really good way to improve your fitness—fast! In fact, HIIT-style workouts improve fitness better than moderate intensity exercise, according to research. So, when you only have 15-20 minutes to spare, they should be your go-to. How do you do it? For best results, try 4-6 reps of 30 second sprints, leaving ample time to recover in between sets.  

2) Mind your movements  

When your gym time is limited, you’re going to want to choose your exercises wisely. Stick with exercises that hit multiple muscle groups in the same movement (these are called compound exercises). Some of the best go-to’s are squats, deadlifts, and bench press. In the same vein, avoid exercises like bicep curls, triceps or leg extensions, since they only target one muscle group (these are called isolation exercises). Want even more bang for your buck? Take those compound exercises and add an explosive movement (like a squat jump). This does double duty by not only building strength but also improving your cardiovascular health.  

3) K.I.S.S (Keep it simple, silly!)  

Mixing up your exercise routine is a great way to keep things fun, but when time is tight, keep it simple and stick to what you know. Choose a few familiar exercises and keep things interesting by upping your weight, doing an extra set, or speeding things up. Adding challenge in this way—called progressive overload—is the key to getting stronger and making the most out of a short workout. So ditch the #fitspo sessions, stick with what you know, and add a bit of challenge without overthinking it.  

4) Rest up  

If there’s one thing that can make or break your workout, it’s recovery! Hitting the gym when you’re tired or sore is probably going to leave you slogging through your workout. Show up to your session rested and ready to go by getting enough sleep, staying well hydrated and fueling up in between workouts. Don’t be afraid to take an extra rest day when you need it. Remember, those muscle gains happen while you’re sitting on the couch watching Netflix, not while you’re in the gym. So go ahead, tell Netflix ‘you’re still watching’.  

5) Power up with Phytoplankton 

Phytoplankton is chock full of antioxidants—specifically one called Superoxide dismutase (SOD)—which is as cool as it sounds! SOD is a type of antioxidant that is found throughout your tissues. Its job is to protect you from free radical damage which is naturally occurring after exercise. Try adding Oceanix to your routine for better recovery and stronger workouts.   

 

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 on how you may benefit from 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. D. Wen, T. Utesch, J. Wu, et al. Effects of different protocols of high intensity interval training for VO2max improvements in adults: a meta-analysis of randomised controlled trials. J Sci Med Sport, 22 (2019), pp. 941-947 http://doi:10.1016/j.jsams.2019.01.013 
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Why do supplements take so long to work?

by Gina, BSN

Have you ever reached for a supplement in a moment of desperation in hopes that it would be a quick fix? Whether you’re looking for help with sleep, energy, bloating or another issue, I’m sure you’ve felt the need for results…fast! But as with any nutritional program, supplements take time—as much as 90 days—to reach full effect. Here’s why. 

1) It takes time for nutrients to build up 

Nutrient stores take time to build up in your body, especially if you’re low or deficient, and that means delayed results. If your doctor says you’re low on iron, for example—and you’re feeling tired as a side effect—you may only notice a change in energy once your levels are within a healthy range. That could take several months. So if you don’t feel different right away, don’t worry. Your supplements are hard at work behind the scenes!  

2) Some supplements are slower than others 

Some supplements may be quicker to take effect than others. Sleep supplements for instance are usually fast-acting; you might be getting your best sleep within the first two weeks. But even if those Z’s are still elusive, don’t feel discouraged! It can take different amounts of time for different people.  

3) Monster doses don’t work 

Contrary to popular belief, taking supplements in higher doses won’t always help fill gaps quicker. Your body actually absorbs nutrients more efficiently in small but consistent amounts, since most of a large dose will just leave your body as waste. It’s a little like drinking water: Guzzling 10 glasses in the morning won’t quench your thirst for the entire day; you need to keep it up to prevent dehydration. 

4) Your supplements are part of a team 

Supplements are meant to complement your diet – not replace it. If you’re taking supplements regularly, but your diet consists mostly of processed foods without any fruits and vegetables, it’s going to take a lot longer to notice any changes. A well-balanced diet also allows your gut to thrive, which helps with supplement absorption and faster results!  

5) Consistency is hard 

Despite all that supplements bring to the table, they aren’t miracle pills (unfortunately). They only work if you take them consistently—ideally at the same time every day. This is especially true of water-soluble vitamins like vitamin B and C that aren’t stored in your body and so have to be replaced regularly. Missing a dose here and there isn’t a problem, but if you get too far off track, you may find it takes a long time to feel a difference—if at all.  

If you’re struggling to remember to take your supplements every day, don’t fret! We’ve got you covered. Here’s a few things you can try. 

  • Stack it on other habits: Aim to take your supplements with an activity you do every day, like brushing your teeth or making your bed. Even better, put your supplements right where you do that activity, to act as a reminder. As a skin-care freak, I put mine by my dresser, and I’m proud to say I haven’t missed a dose since (okay maybe once or twice, but we’re all human!).
  • Set a reminder: Try using a scheduling app or your phone’s alarm to remind you to take your daily vitamins. This is especially helpful when you’re just starting your program and trying to make it a routine!
  • Carry your vitamins in your bag: Mornings are busy for many of us, so sometimes we just don’t think about vitamins until we’ve already left the house. If this is your issue, try keeping a few daily packs in your bag, so you have them wherever you go.
  • Write a Note: Just like leaving yourself some positive affirmations on your mirror, leave a note on your toothbrush, fridge door, TV remote, water purifier or anywhere prominently seen! 
  • Take this step with your bestie: Sharing this experience with someone will not only motivate you but help keep you right on track!

  

About Gina 

Gina is a Registered Associate Nutritionist (ANutr) and holds a Bachelor of Science degree in Human Nutrition from London. She believes nutrition is all about choosing to respect yourself & your body by making smart yet enjoyable choices everyday. 

Do you have questions on how you may benefit from 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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Is a lack of sleep causing your food cravings?

by Natalie, BSN

Have you ever noticed that after a night of tossing and turning, you’re reaching for the cookies and chips the next day? For many of us, poor sleep leaves us craving food – especially sugar and fat. Why does this happen, and what can you do about it? Let’s look at the connection between sleep and hunger, and go over some tips to help you rest and avoid those pesky munchies.  

Is there a link between sleep and cravings? 

It’s not your imagination. There is a link, and the longer sleep deprivation lasts, the more intense cravings can get.1 When you’re not getting enough sleep, your body tries to get energy from quick and easy sources like sweets and other high-carb foods. These may give you a short-term fix by briefly raising blood sugar, but they don’t fuel your body for long, so the cravings keep coming back throughout the day.2 

Making matters worse, poor sleep can also cause an imbalance in hormones like ghrelin (which increases appetite) and leptin (which decreases appetite). When these are thrown off, it can increase your food cravings and make it harder to know when you’re full.3 

How can I change my diet to reduce food cravings? 

Eating balanced meals that include complex carbohydrates, healthy fats and protein can help keep your energy levels stable throughout the day. In appropriate portions, these three food types will give you the calories you need to curb hunger, while fats and protein—which are slower to digest—will help you stay fuller longer. For example, a dinner of fish, salad and whole grain rice, or snacking on whole wheat bread and nut butter could be great options.  

How can I improve my sleep to reduce food cravings? 

Of course, getting a good night’s sleep is also really important to keeping your cravings under control. Here are some ways that may help you catch those precious Z’s: 

1) Make your bed 

Making your bed in the morning might be more important than you think. Studies have found a connection between a clean sleep environment and better sleep quality (3,9). It may be hard to believe, but that cluttered room and messy bed may be getting in the way of a good night’s rest. (3,10) 

2) Drink coffee early 

Everyone responds to caffeine differently, but even if you’re able to nod off after a late cup of Joe, you may not be getting deep, restful sleep. Even moderate amounts of caffeine within 6 hours of bedtime can contribute to this problem11. It’s best to get your caffeine early in the day to make sure it’s out of your system by the time you hit the hay!  

3) Power down the electronics 

High energy blue light can inhibit melatonin production and increase your stress hormone production, which can negatively affect sleep quality 12. Turning off your electronics about an hour before bed can help you power down too. 

4) Mindful movement 

Mindful movements such as tai chi, qi gong and yoga can promote restful sleep, according to a number of studies 13. This type of movement helps relieve stress, relax your muscles and tire your body out at the end of your day. Other options include going for a walk, gardening, cleaning and riding your bike.  

5) Keep a cool bedroom 

Studies have found that bedroom temperature can affect sleep quality even more than noise 14. If you’re too warm, it can be harder to fall asleep. Try turning down your bedroom thermostat a little and see if you notice a difference! 

6) Create your bedtime routine 

Habits help us stay consistent with our behaviors after we lose motivation 15. Creating a simple 3-step bedtime routine could help your body recognize that it is time to go to sleep. This routine could be as simple as a face mask, a couple of relaxing stretches and reading a few pages of a book. 

7) Try taking natural sleep supplements  

Alongside healthy habits, certain supplements may also help you rest better at night: 

  • Melatonin is a natural hormone that your body produces at night and reduces during the day. It helps regulate your internal clock , telling your body when it’s time for bed. All kinds of things can disrupt your melatonin cycle, including the blue light from your phone or traveling across time zones. If you’re having trouble unwinding at night, a melatonin supplement may help get your body back on track.*4
  • Herbal Rest includes three ingredients that work together to help you get shuteye: Magnesium helps relax tense muscles and calm your mind before bed. L-theanine, an amino acid found in tea, may affect the levels of serotonin and dopamine to improve mood, sleep and stress.5 And hops flower extract is a traditional remedy used to promote relaxation and sleep.6 The combination of these ingredients can help your body settle down from the day for a better night’s rest.*
  • If you’re not a fan of melatonin but need a little extra help easing a busy mind before bed, the Good Night supplement may be worth trying. It includes valerian root extract that increases the release of your neurotransmitter GABA, which helps quiet and calm your central nervous system.7 It also has sleep-inducing lavender oil and passionflower extract for an added sense of peace and calm.*8 

 

About Natalie 

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 on how you may benefit from 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. Surabhi BhutaniJames D HowardRachel ReynoldsPhyllis C ZeeJay GottfriedThorsten Kahnt (2019) Olfactory connectivity mediates sleep-dependent food choices in humans eLife 8:e
  2. Yang CL, Schnepp J, Tucker RM. Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity. Nutrients. 2019;11(3):663. Published 2019 Mar 19. doi:10.3390/nu11030663
  3. Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain. Nat Commun. 2013;4:2259. doi:10.1038/ncomms3259
  4. Melatonin and sleep. Sleep Foundation. https://www.sleepfoundation.org/melatonin#:~:text=Evidence%20from%20small%20research%20studies,to%20a%20misaligned%20circadian%20rhythm.
  5. Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8. PMID: 18296328.
  6. Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. Acta Physiol Hung. 2012 Jun;99(2):133-9. doi: 10.1556/APhysiol.99.2012.2.6. PMID: 22849837.
  7. Roh, D., Jung, J. H., Yoon, K. H., Lee, C. H., Kang, L. Y., Lee, S.-K., … Kim, D. H. (2019). Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trial. Phytotherapy Research. doi:10.1002/ptr.6286 
  8. Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother 2011 Aug;25(8):1153-9. doi: 10.1002/ptr.3400. Epub 2011 Feb 3. PMID: 21294203.
  9. Saxbe DE, Repetti R. No place like home: home tours correlate with daily patterns of mood and cortisol. Pers Soc Psychol Bull. 2010 Jan; 36 (1) : 71-81.
  10. Lee KA, Gay CL. Can modifications to the bedroom environment improve the sleep of new parents? Two randomized controlled trials. Res Nurs 2011 Feb; 34 (1):7-19.
  11. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep take 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013 Nov 15; 9(11): 1195-200.
  12. Zhi-Chun Zhao, Ying Z, Gang T, Juan L. Research progress about the effects and prevention of blue light on eyes. Int J Ophthalmol. 2018; 11 (12): 1999-2003.
  13. Wang F, Eun-Kyong Lee O, Feng F, Vitiello MV, Wang W, Benson H5, Ficchoione GL, Denninger JW. The effects of meditative movement on sleep quality: A systematic review. Sleep Med Rev. 2016 Dec; 30:43-52.
  14. Libert JP, Bach V, Johnson LC, Ehrhart J, Wittersheim G, Keller D. Relative and combined effects of heat and noise exposure on sleep in humans. Sleep. 1991 Feb; 14 (1): 24-31.
  15. Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract. 2012 Dec; 62(605): 664-666.

 

 

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What type of magnesium is right for you?

by Mackenzie, BSN

Feeling stressed, fatigued, moody or even backed up? Magnesium might be what you need! It’s a mineral that plays a vital role in processes throughout your body, supporting your muscles, bones, heart and other organs. But despite its importance, many people don’t get enough through their diet.1 Magnesium supplements can be a great way to help fill in the gap, but with so many different types out there, it can be hard to know which might be right for you.

Here are 8 kinds of magnesium—and the different ways they may be able help!

1) Magnesium glycinate: to ease your mind & body

You’ve probably heard of magnesium glycinate; it’s one of the most popular magnesium supplements. This combination of magnesium and glycine, an amino acid, is known to be easily absorbed by your body without upsetting your digestion. It helps promote muscle relaxation and soothe tension, and may help relieve mild mood changes that come with PMS. Need a restful night’s sleep? Magnesium glycinate may help by relaxing your muscles and mind!2

2) Magnesium Citrate: to help you stay regular

Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it’s well-absorbed in your digestive tract. This form—magnesium bound to citric acid—is often used by doctors as a way to clean your stool ahead of surgery or colonoscopies. If you’re getting constipated from time to time, this one may provide some relief—but make sure you check with your healthcare provider first; it can work like a laxative in high doses!3,4

3) Magnesium Lactate: to get your levels up

If you’re low in magnesium, your doctor may recommend magnesium lactate. It’s easy on your digestive system and is usually better tolerated in large doses than other forms.3,4 For this reason, it’s often used to correct magnesium deficiencies. You’ll also find this type in some common fortified foods (think breakfast cereals, dairy products and bread).

4) Magnesium Malate: for mood and energy

Magnesium malate is a compound of magnesium and malic acid found naturally in fruits. If you’re feeling tired, this may be your ticket – it’s thought to help improve mood and energy while having a calming effect.3,4

5) Magnesium Sulfate: for muscle soreness and cramps

Ever used Epsom salt? Then you’ve used magnesium sulfate! If you’re an athlete or tend to get sore muscles, soaking in a warm bath with this compound may give you some relief.3 While there isn’t enough research to prove that your skin actually absorbs magnesium in the bath, some medical professionals still swear by it as a way to help relax your muscles.

6) Magnesium Chloride: for all-around support

If you’re looking for a multi-purpose magnesium supplement, magnesium chloride might be the way to go. It’s an easily absorbed magnesium used to relieve mild heartburn, occasional constipation or muscle cramps.4,5 You can find magnesium chloride in a range of forms like oral supplements, bath salts, lotions/creams and oils.

7) Magnesium Taurate: for heart health

Magnesium plays a key role in supporting your heart. Like all muscles in your body, your heart depends on interactions with calcium and magnesium to contract and relax. Magnesium taurate includes the amino acid taurine, which also promotes heart health. Though more research is needed, this may be the best form to support your ticker.6

8) Magnesium Oxide: for mild heartburn and indigestion

Ever heard of milk of magnesia? This is its fancier scientific name. When combined with water, magnesium oxide turns into magnesium hydroxide, a compound that’s commonly used to pull fluid into the intestines and get things moving—and to reduce feelings of heartburn, indigestion and sour stomach.4

Read next: 8 foods high in magnesium from a nutritionist

About Mackenzie:
Mackenzie is a Nutritionist with a Bachelor of Science in Food, Nutrition, and Dietetics from Illinois State University. Her passion is to help educate others on how to live healthier lives one supplement at a time. 

Do you have questions on how you may benefit from 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. Office of dietary supplements – magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  2. Razak MA, Begum PS, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev. 2017;2017:1716701. doi: 10.1155/2017/1716701. Epub 2017 Mar 1. Erratum in: Oxid Med Cell Longev. 2022 Feb 23;2022:9857645. PMID: 28337245; PMCID: PMC5350494.
  3. Miller K. 9 Different Types of Magnesium, Plus What They’re Used For. Mbghealth, 2021.
  4. Ates M, Kizildag S, Yuksel O, et al. Dose-dependent absorption profile of different magnesium compounds. Biol Trace Elem Res. 2019;192(2):244-251.
  5. Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov;13(4):260-278. doi: 10.2174/1573401313666170427162740. PMID: 29123461; PMCID: PMC5652077.
  6. Abebe W, Mozaffari MS. Role of taurine in the vasculature: an overview of experimental and human studies. Am J Cardiovasc Dis. 2011;1(3):293-311. Epub 2011 Sep 10. PMID: 22254206; PMCID: PMC3253515.
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What is melatonin? An intro from a nutritionist

by Briana, BSN

One sheep, two sheep, three sheep…sound familiar? Some people are lucky enough to fall asleep as soon as their head hits the pillow, but for others, getting quality sleep can be a real challenge. And if you struggle with sleep, you may have considered trying melatonin – but what exactly is it? And how does it help?  

Let’s find out! 

What is melatonin? 

Melatonin is a naturally occurring hormone that your body produces mainly in the pineal gland, right in the center of your brain. It’s known as your sleep hormone because it plays an important role in your body’s circadian rhythm—your natural sleep-wake cycle—helping nudge your body into sleep mode.1    

How does melatonin help? 

Melatonin is often referred to as the ‘hormone of darkness’ because it’s secreted at night. During the day, sunlight deactivates your pineal gland, causing melatonin levels to drop and making you feel energized. In the evening, your pineal gland comes back online, once again making and releasing melatonin, causing levels to slowly rise and making you feel tired. Your melatonin generally peaks in the middle of the night—when you should be sound asleep—and then gradually falls after that.2 

If you find yourself tossing and turning some nights, supplementing with melatonin may help by promoting restful sleep and restoring a healthy sleep schedule. But understand that it works more like a dimmer than an on/off switch; it won’t put you out immediately, but rather tells your body it’s time to get ready for bed. It’s thought to be especially helpful if you travel often and experience jet lag or work night shifts.3  

PRO TIP: Take melatonin at least an hour before settling into bed. This gives your body the time it needs to digest and absorb the supplement, ensuring it’s at the right level in the wee hours of the night! 

Is melatonin safe? 

Melatonin supplements are generally considered safe, as long as you take it in small doses (0.5-3mg) for a short period of time.4 Taking it long-term or at too high a dose may make you dependent and potentially override your body’s natural melatonin production. If you’ve found melatonin helpful for sleep, it’s best to take a break after a month or so. 

Does melatonin have benefits other than sleep? 

This might surprise you: Besides its ability to help regulate your body’s internal clock, melatonin is also a potent antioxidant that fights harmful free radicals and promotes a healthy inflammatory response. This can be good for your immune system and even your eye health!2,5  

Is melatonin found in food? 

We usually think about melatonin as a supplement, but it can also be found in your pantry! Some good food sources include: Tart cherries, goji berries, eggs, milk, nuts and fish.3 These won’t necessarily make you sleepy, but they can help support your body’s melatonin production. 

 

About Briana 

Briana is a Nutritionist with a degree in Nutritional Sciences from Mansfield University of Pennsylvania. She has a passion for educating others about the importance of Nutrition, and the power of a progressive relationship with diet and wellness.  

Do you have questions on how you may benefit from 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. Reiter RJ, Tan DX, Galano A. Melatonin: exceeding expectations. Physiology. 2014;29(5):325-333.https://journals.physiology.org/doi/full/10.1152/physiol.00011.2014?view=long&pmid=25180262
  2. Pandi-Perumal SR, Srinivasan V, Maestroni GJM, Cardinali DP, Poeggeler B, Hardeland R. Melatonin.: Nature’s most versatile biological signal? FEBS Journal. 2006;273(13):2813-2838. https://febs.onlinelibrary.wiley.com/doi/full/10.1111/j.1742-4658.2006.05322.x
  3. Melatonin: what you need to know. NCCIH. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
  4. Hack LM, Lockley SW, Arendt J, Skene DJ. The effects of low-dose 0.5-mg melatonin on the free-running circadian rhythms of blind subjects. J Biol Rhythms. 2003 Oct;18(5):420-9. doi: 10.1177/0748730403256796. PMID: 14582858.
  5. Contributors WE. Foods high in melatonin. WebMD. https://www.webmd.com/diet/foods-high-in-melatonin
  6. Li L, Gang X, Wang J, Gong X. Role of melatonin in respiratory diseases (Review). Experimental and Therapeutic Medicine. 2022;23(4):1-9. https://www.spandidos-publications.com/10.3892/etm.2022.11197
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Nutrients that work better together

by Hayley, MS, RDN, LD

Every Batman has his Robin, every dog has its bone, and every sundae has its cherry. Some of your favorite things only achieve greatness when they’re combined—and that goes for nutrients too. While many popular supplements work well by themselves, some only reach their full potential when they’re paired with others. Knowing these combos can make a difference to your health. So, grab your peanut butter and jelly sandwich and get ready for a deep dive into some dynamic nutrient duos. 

Calcium & Vitamin D 

Calcium is the most abundant mineral in your body (it’s a major part of your skeleton!). But it isn’t only essential for bone health; it also keeps your muscles and nerves working properly. To stay healthy, you need to get plenty of calcium in your diet—but that’s not as easy as it sounds. While calcium is prevalent in foods like spinach, kale, dairy and some fortified in plant-based milks, your body can’t make full use of it without an important little helper: Vitamin D.  

This is because Vitamin D helps convert calcium to a more active form that your body can more easily absorb.1 If you’re low on Vitamin D, you may be low on calcium too—even if you’re getting it in your diet. It’s a little like lifting weights with the wrong form: Your muscles feel like they’re being worked, but they aren’t being properly exercised. It’s only when you combine calcium and Vitamin D that these nutrients work at their full potential. 

So how do you make sure you get enough Vitamin D? The best source is the sun. About 20 minutes daily is sufficient in most regions (don’t forget your spf!). But if you can’t commit to spending that amount of time baking outdoors, look for foods fortified with Vitamin D like milk and juices (remember the juice Sunny D? It’s call that for good reason!) Strong bones for the win! 

Iron & Vitamin C 

Iron is essential to the production of hemoglobin, that famous red protein that carries oxygen to your cells so they can do their daily work. Not surprisingly, if you’re low on iron, you may feel low on energy. For meat eaters, getting enough is generally pretty simple, since dark meats are packed with an easy-to-use form of the mineral known as heme iron. Keep eating your steak, and you’re good to go. 

For vegetarians, it’s not so simple. While iron can be found in green leafy vegetables like spinach, it comes in a less usable form called non-heme iron, which is harder for your body to absorb. Think of it like having a bowl of cereal with only half the milk; yes, there’s some benefit, but it only does half the job. The good news for the leaf eaters of the world? There’s a solution: Vitamin C. 

Vitamin C is non-heme iron’s BFF, helping your body convert it to a more absorbable form that can be used to its full potential. So next time you’re having a spinach salad or throwing spinach in a smoothie, think of adding a source of Vitamin C like citrus to get the full benefit! 

Turmeric & Black Pepper 

Turmeric is a vibrant orange root that’s commonly used both in cooking and as a supplement. It’s a rich source of the polyphenol curcumin, which helps maintain the health of your cells.2 While this famous spice is certainly beneficial on its own, when it’s combined with black pepper, it becomes a superstar. This is because black pepper contains bioperine, a compound that has been shown to significantly increase the absorption of turmeric, helping to maximize its benefits!3 Next time you decide to use turmeric in a dish, don’t forget to add a sprinkle of black pepper to get the most from your meal. Not a fan? Try a supplement that already contains bioperine as an active ingredient! 

Take home 

Teamwork makes the dream work, right? While many nutrients work well on their own, some can do wonders when combined. Calling in these dynamic duos can help you perform your best!  

 

About Hayley  

Hayley is a Licensed Registered Dietitian Nutritionist (RDN) with a Bachelor of Science in Dietetics from Florida State University and a Master of Science in Dietetics from the University of Rhode Island. Hayley is dedicated to empowering individuals to achieve their nutritional goals through evidence-based practices. 

Do you have questions on how you may benefit from 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. Calcium and vitamin d: important at every age | NIH osteoporosis and related bone diseases national resource center.
  2. Kunnumakkara AB, Bordoloi D, Padmavathi G, Monisha J, Roy NK, Prasad S, Aggarwal BB. Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases. Br J Pharmacol. 2017 Jun;174(11):1325-1348.
  3. Prasad S, Tyagi AK, Aggarwal BB. Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: the golden pigment from golden spice. Cancer Res Treat. 2014;46(1):2-18.

 

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5 reasons spirulina is a super food

by Hayley, MS, RDN, LD

When it comes to so-called “super foods” it is hard to know what’s legit and what’s not. A quick google search will turn up hundreds of foods that promise you the world and more. But fear not! We sorted through the options, checked them against peer-reviewed science and found one that actually lives up to (most of) the hype. Super Spirulina! Let’s chat about what it is, and how it might help you stay healthy. 

What is spirulina? 

Spirulina is a dark green alga that grows naturally in mineral-rich alkaline lakes. It’s incredibly rich in nutrients like protein, essential amino acids, minerals, essential fatty acids, vitamins and antioxidants—all things your body needs daily to thrive. Heck, NASA has even used spirulina to support astronauts’ health during space explorations.1  Who needs space food when you have super-algae ready to go? 

So what prompted the (literal) rocket scientists at NASA to feed spirulina to their best and brightest? A long list of health benefits. Here are just a few: 

1) Ease your allergies 

Spirulina has been shown to inhibit the release of histamine, a chemical produced by your white blood cells when they attack a potential allergen.1 While it’s good that your body is trying to protect you, too much of anything tends to be a problem. Spirulina may help keep this reaction in check and those mild sniffles at bay (although more research is needed). 

2) Support a healthy heart 

Spirulina may help maintain a healthy balance of LDL cholesterol (aka the “bad” cholesterol) and HDL cholesterol (aka “good cholesterol”) in your bloodstream.1 Well balanced blood chemistry is good news for your ticker.   

3) Give your gut a helping hand 

Your digestive system is home to trillions and trillions of bacteria that together make up your gut microbiome. These are the good guys that help digest your food, make certain vitamins and keep your gut generally healthy. A disruption in your microbiome can cause all kinds of issues with your digestive system, your heart, your sleep—even your mood. Spirulina may help address these issues by increasing the growth of the beneficial bacteria in your gut.2 

4) Defend your cells from damage 

Spirulina is rich in antioxidants that help reduce free radicals, substances that can cause damage to your body when they start to build up in large amounts.3 By taking on these microscopic bad guys, spirulina may support your long-term health. 

5) Punch up your protein 

Spirulina is an excellent source of plant-based protein, delivering about 50-70 grams of protein per 100 grams of dried algae. Compare that to 13 grams of protein per 100 grams of whole egg. Now that’s a lot of bang for your buck! 

How much spirulina should you take? 

So how much spirulina do you need each day to get all these benefits? That’s harder to answer than you might think. Studies have reported benefits from dosages as low as 400 mg daily and as high as 5,000 mg per day.1,2 To hedge your bets—especially if you want to use it as a source of protein—you might want to consider a dosage at the upper end of that range. Since spirulina is widely available as a supplement, in drink powders and as an ingredient in prepared foods, hitting that high number can be easy. One tablespoon of dried spirulina contains about 5 grams of protein! 

When should you take spirulina? 

If you’re looking to use a spirulina supplement on its own, you can take it on a full or empty stomach at any time of day. But if you plan to combine it with other supplements, it’s best to take it with a complete meal and plenty of water. This maximizes the absorption of all the nutrients involved.  

How do you make it delicious? 

Try adding a tablespoon of spirulina powder to a smoothie or yogurt bowl; combine a few teaspoons with nutritional yeast, garlic powder and pepper and sprinkle it on popcorn; or add a tablespoon of spirulina to baked goods as a natural food dye! 

 

About Hayley  

Hayley is a Licensed Registered Dietitian Nutritionist (RDN) with a Bachelor of Science in Dietetics from Florida State University and a Master of Science in Dietetics from the University of Rhode Island. Hayley is dedicated to empowering individuals to achieve their nutritional goals through evidence-based practices. 

Interested in supplements, but not sure where to start? Reach out to one of our experts, or take our free nutrition assessment, to learn exactly what nutrients would work best for your diet and lifestyle. 

 

*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. Karkos PD, Leong SC, Karkos CD, Sivaji N, Assimakopoulos Spirulina in clinical practice: evidence-based human applications. Evid Based Complement Alternat Med. 2011;2011:531053. doi:10.1093/ecam/nen058
  2. Finamore A, Palmery M, Bensehaila S, Peluso I. Antioxidant, Immunomodulating, and Microbial-Modulating Activities of the Sustainable and Ecofriendly Spirulina. Oxid Med Cell Longev. 2017;2017:3247528. doi:10.1155/2017/3247528
  3. NCI drug dictionary. National Cancer Institute. https://www.cancer.gov/publications/dictionaries/cancer-drug/def/spirulina-based-dietary-supplement. Accessed September 13, 2021.
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6 anti-inflammatory foods according to a dietitian

by Hayley, MS, RDN, LD

When you think of inflammation, what comes to mind? A swollen knee? A nasty cut? When we think of inflammation, we often think of the worst. After all, part of the word is literally “inflam”. If that doesn’t call to mind a house engulfed in flames, I’m not sure what will. Fortunately, most inflammation isn’t that severe—and it doesn’t take a fire crew to get it under control. There are things you can do day to day to keep ordinary inflammation in check, including some simple adjustments to your diet.  

But first: What exactly is inflammation? 

There are two main forms of inflammation: acute (the good kind) and chronic (the bad kind).  

Acute inflammation is part of your body’s normal, healthy response to a wound or infection. When an injury or an intruder damages your tissues, the affected cells send out a distress signal that calls in your body’s knights in shining armor—your white blood cells—and makes tiny blood vessels in the area leak fluid to help out. This process causes redness, swelling and pain—the hallmarks of inflammation—but ultimately has a positive effect: It helps your body fight off the bad guys and repair any damage—and goes away after a few days 1, 2.   

Now, this process becomes a problem when it lasts too long—a condition called chronic inflammation. This can happen when a persistent problem like autoimmune disease, cardiovascular disease, diabetes, arthritis, allergies or lung disease triggers a perpetual immune response that keeps your tissues inflamed over the long term. If your body is always on defense, it runs the risk of burning out, causing a host of health issues like fatigue, body pain, weight gain, digestive issues and even mood problems. So if you suffer from chronic inflammation, you definitely want to get it under control. 

How foods can help fight inflammation 

Certain lifestyle modifications can help to relieve the symptoms of inflammation and reduce its occurrence.1 One change you can make is to add natural anti-inflammatory foods to your diet.  So what are these foods? I thought you’d never ask! Let’s take a look at 6 of them: 

  • Fatty fish: Salmon is an excellent source of Omega 3 fatty acids, essential nutrients that you have to get through food because your body can’t make them itself. Two of these acids—EPA and DHA—have strong anti-inflammatory effects.3
  • Blueberries: Blueberries are rich in anthocyanins, a kind of compound with antioxidant properties (and the thing that makes blueberries blue). They help to protect your body by mopping up free radicals, naturally occurring substances that can damage cells when they’re allowed to build up. Basically, free radicals are the Karens and antioxidants are managers. Tootles Karen!
  • Turmeric: Turmeric, also known as Curcumin, helps to control inflammation by reducing pro-inflammatory responses in the body. Essentially, it acts like a security guard for your body, sensing inflammation and escorting it off the premises!5
  • Green tea: Green tea is a rich source of catechins—especially epigallocatechin-3-gallate (EGCG)—a class of antioxidants that help to protect your cells against damage.6
  • Beets: Beets or beetroot juice are rich in nitrates which the body converts to nitric oxide. This helps open blood vessels and increase blood flow—especially beneficial for those with cardiovascular conditions.7 
  • Green leafy vegetables: Leafy vegetables like spinach and kale are rich in Vitamin K, a fat-soluble compound that plays an important role in the body’s inflammatory response. Vitamin K has been shown to help reduce the occurrence of inflammation by helping to decrease the damage caused by free radicals.8 Popeye was on to something with his spinach intake! 

 

Are anti-inflammatory foods right for you? 

So should you be adding these foods to your diet? The short answer is yes. Natural anti-inflammatory foods are rich in vitamins and minerals that help to support not only your inflammatory health but also your overall wellness. Whether you have acute inflammation, chronic inflammation or no inflammatory condition at all, anti-inflammatory foods should be eaten by anyone and everyone! 

Where to find anti-inflammatory foods 

Since there are so many to choose from, it can be easy to follow this dietary pattern. Just shop for the rainbow (no, we aren’t referring to Skittles here!). When you’re at the store, look for naturally colorful options: fruits and vegetables, nuts and seeds, fatty fish like salmon or tuna, spices like turmeric, and antioxidant-rich drinks like green tea. 

Why put it off? Head to the supermarket, pick out those natural anti-inflammatory foods, and start rolling them into your weekly routine. Your body will thank you! 

About Hayley  

Hayley is a Licensed Registered Dietitian Nutritionist (RDN) with a Bachelor of Science in Dietetics from Florida State University and a Master of Science in Dietetics from the University of Rhode Island. Hayley is dedicated to empowering individuals to achieve their nutritional goals through evidence-based practices. 

Interested in supplements, but not sure where to start? Reach out to one of our experts, or take our free nutrition assessment, to learn exactly what nutrients would work best for your diet and lifestyle. 

  

*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. Acute inflammation – an overview | sciencedirect
  2. Pahwa R, Goyal A, Jialal Chronic Inflammation. [Updated 2021 Sep 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
  3. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505. doi: 10.1080/07315724.2002.10719248. PMID: 12480795.
  4. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010;4(8):118-126. doi:10.4103/0973-7847.70902
  5. Panahi Y, Hosseini MS, Khalili N, Naimi E, Majeed M, Sahebkar Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clin Nutr. 2015 Dec;34(6):1101-8. doi: 10.1016/j.clnu.2014.12.019. Epub 2015 Jan 7. PMID: 25618800.
  6. Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y. Anti-inflammatory Action of Green Tea. Antiinflamm Antiallergy Agents Med Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443. PMID: 27634207.
  7. Shepherd AI, Costello JT, Bailey SJ, et al. “Beet” the cold: beetroot juice supplementation improves peripheral blood flow, endothelial function, and anti-inflammatory status in individuals with Raynaud’s phenomenon. J Appl Physiol (1985). 2019;127(5):1478-1490. doi:10.1152/japplphysiol.00292.2019
  8. Simes DC, Viegas CS, Araújo N, Marreiros Vitamin K as a powerful MICRONUTRIENT in aging and Age-Related diseases: Pros and cons from clinical studies. International Journal of Molecular Sciences. 2019;20(17):4150. doi:10.3390/ijms20174150.
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