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What to look for in a gummy vitamin

by Emily, RD

You may have noticed gummy vitamins are taking over store shelves and filling up your social feed. They’re getting huge and for good reason. While supplements are important, not everyone is a fan of pills, making gummies the next best (and tastiest) thing. 

But here’s the catch: Not all gummies are created equal. If you’re not careful, you may end up with more junk than nutrients. So to steer you clear of pitfalls, we’re breaking down the top five things you need to know to find a gummy that delivers genuine goodness.  

1) Look for low sugar 

At the risk of pointing out the obvious: Vitamins should be good for you. But most gummy vitamins have just as much sugar as their candy counterparts. The American Heart Association recommends that men consume less than 36 grams of the sweet stuff per day, and women 25 grams. Yet, American adults consume on average a whopping 77 grams of added sugar daily, and kids even more.1 That’s nearly three times the recommended limit.  

Most gummy vitamins only add to this problem, typically packing about 2-4 grams of added sugar per serving, That may not seem like a lot, but those numbers add up fast. Look for gummies with minimal added sugar—the less the better. Better yet, find a brand that’s sweetened with a natural alternative like inulin. 

2) Read the nutrient numbers 

Gummy vitamins’ chewy goodness comes at a cost: The truth is, you can’t fit the same amount of nutrition into a gummy that you can into a pill (and still have it taste good), so it’s important to be selective. Look for nutrients that you know you need more of—vitamin D for example—and make sure your gummies provide at least 50% of the recommended daily value. If you can, find gummy vitamins that target your specific health needs, like saffron for mood, magnesium for stress or elderberry for immune health.* 

3) Find the fiber  

Fiber in a gummy? You read that right. Most of us only eat half the recommended amount of fiber per day—25 grams for women and 38 grams for men.2 Fiber, especially a prebiotic fiber like inulin, is a source of food for the good bacteria that live in your gut. A healthy gut supports digestion, regularity, and a healthy immune system. But that’s not all: Fiber also works to slow digestion, helping you feel full longer to maintain a healthy weight. Check the supplement facts and choose a gummy with a few grams of fiber per serving.  

4) Insist on clean ingredients  

We all know that candy is full of artificial ingredients like preservatives, artificial flavors and color additives, but that doesn’t have to be the case with your gummy vitamins. They can still taste good without all the junk! To see if your gummies measure up, check the ingredients just below the Supplement Facts panel on the side of the box. You’ll find all the other ingredients listed in descending order (from most to least). Choose a gummy vitamin that gets its color from natural sources and its taste from natural flavors. 

5) Enhance your habit with convenient packaging  

Last but not least, convenience is everything. After all, your vitamins won’t work if you forget to take them. Find gummy vitamins that are packaged in a way that works best with your lifestyle. If you’re always on the run, try a convenient daily pouch that’s easy to enjoy on the go. If you find that it’s too tempting to overindulge on gummy vitamins (don’t do it!), a pre-portioned pack is also a smart way to stick to the recommended serving size.  

Need help with gummy vitamins? 

Ok, full disclosure: Persona makes amazing gummy vitamins that check all these boxes (guilty as charged!). However, the reality is these tips hold true for any gummy vitamin product. Before you make your pick, take care to do your homework, compare your options and choose a gummy vitamin that’s right for you.  

Shop Persona Gummies at Target. 

 

About Emily  

Emily is a registered dietitian with a master’s degree in health communications. She is a self-proclaimed nutrition nerd and has a knack for translating nutrition science into everyday tips and resources.  If you’d like to chat with an expert like Emily, Persona’s team of nutritionists are available to chat 7 days a week. Reach out. 

 

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. How much sugar is too much? www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much 
  2. LDN KDM MS, RD. Should I be eating more fiber? Harvard Health. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927 
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Do I need an iron supplement?

by Gabby, MA, BSN

“Tired? Maybe you need more iron.” 

If you’ve heard those words before, you’re not alone. Iron supplements have been touted as a fatigue fighter since the 1940s, when the US government first promoted them to the American public as key to good health. Today, iron still features prominently in the USDA’s My Plate school program, and it comes up all the time in discussions of diet, energy and women’s health. 

But as with any supplement, iron isn’t right for everyone. Age, gender, genetics, diet and a long list of other factors can affect your body’s need for iron supplementation—and getting it wrong can have consequences for your health.  

So how do you know if an iron tablet should be part of your daily routine? By asking the experts. Here, our nutrition professionals have put their heads together to give you the low-down on this celebrity supplement: Whether you’re likely to need it, how to know for sure and—if you do add iron to your regimen—how to get the most from it. 

 

But first: What does iron do, exactly? 

Your body uses iron to make hemoglobin, the special protein in red blood cells that carries oxygen from your lungs to the other parts of the body, where it keeps your cells’ power generators humming. 

When you’re low on iron, your body won’t make enough hemoglobin to carry out that crucial work, which may lead to fatigue, headaches, poor concentration, dizziness and feelings of weakness—a condition known as iron deficiency anemia (IDA). So if you’re feeling sluggish, does that mean you should you be gobbling down iron supplements? Maybe, maybe not. 

The reality is most of us get plenty of iron from our diets, meaning low iron might not be behind your lack of energy. What’s more, if you are getting enough iron from your food, an iron supplement might actually push you over the daily recommended intake. That could lead to a whole other set of health effects, including digestive issues and reduced absorption of nutrients like zinc. 

So how do you know if you’re low on iron? By looking at a number of factors. 

 

How do you know if you’re at risk of low iron? 

Different people need different amounts of iron to stay healthy. Men aged 19+ need about 8mg of iron per day, according to the NIH, while women aged 19-50 need about 18mg (this drops to 8mg daily after menopause). 

While most of us get these amounts—or more—from our food, a significant minority of people, primarily women, fall short for a number of reasons. You may be iron deficient if: 

  • You’re pregnant: It takes a lot to build a baby—including hemoglobin. To ensure your body has the material it needs to support your baby’s development and keep it well supplied with oxygen, an iron supplements is often recommended throughout pregnancy; 
  • You get heavy periods: This can deplete your body’s iron stores on a regular basis; 
  • You’ve lost blood from a health condition like ulcers or cancer—or because you donate blood frequently. Your body may need some extra iron to help it restock; 
  • You have a disorder that impacts iron: There are a number of chronic health issues that can impact your body’s ability to absorb or retain iron (ask your doctor about these); 
  • You’re taking certain drugs: Some medications interfere with iron absorption, preventing your body from getting what it needs from your food; 
  • You have a low-iron diet: Many foods—including red meat, pork, poultry, seafood, peas, beans, lentils, whole wheat bread, brown rice, eggs, tofu, spinach, raisins and apricots—are rich in iron, but not everyone gets enough of these to reach their recommended daily intake. This is often the case with vegans and vegetarians. 

 

How do you know for sure? 

While these factors will put you at risk of low iron—and symptoms like fatigue and weakness may offer another clue—the only way to know for sure is to talk to your doctor. They may recommend a blood test to determine your iron levels with precision, and recommend you supplement as needed. 

 

How do you get the most from your iron supplement? 

If it turns out you do need an iron supplement, there are things you can do to make sure you’re getting as much nutrition from it as possible: 

  • Don’t take it with calcium: Calcium supplements and calcium-rich foods like milk can get in the way of iron absorption, so avoid taking them together;
  • Don’t wash it down with coffee: The polyphenols in coffee and tea can similarly interfere with iron absorption, so try to go easy on them while supplementing—and definitely don’t wash down your capsule with a cup of Joe;
  • Get a helping hand from OJ: Vitamin C helps your body absorb iron, so taking your supplement with a glass of orange juice may actually augment its effects;
  • Consider an Iron/vitamin C combo: If you don’t want to drink OJ every day, an iron supplement that includes vitamin C can also be a great solution.

 

If iron is right for you, it may just be one part of a larger supplement plan tailored to your diet and health goals. To learn more about the nutrients that would fit your needs, try taking our nutrition assessment. It takes about five minutes, and will design a daily plan to fit your lifestyle.

 

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.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

 

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. Ods.od.nih.gov. 2022. Office of Dietary Supplements – Iron. Available at: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ 
  2. Iron & oral supplements for anemia: types & benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/14568-oral-iron-supplementation 
  3. Lynch SR, Cook JD. Interaction of vitamin C and iron. Ann N Y Acad Sci. 1980;355:32-44. doi: 10.1111/j.1749-6632.1980.tb21325.x. PMID: 6940487. 
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Top 5 supplements for women in their 30’s

by Madison, BSN

Welcome to your fourth decade!  

There are a lot of amazing things that happen in your 30’s: You get to know yourself better, you hit your financial stride, you come to recognize the friendships that matter and all the small things that don’t. But your 30’s also come with a downside: You might find yourself with less energy, a slower metabolism, a few wrinkles where you didn’t have them before—maybe even thinning hair. These natural changes happen to everyone—there’s not much you can do to avoid them—but with a healthy lifestyle and the right nutrients, you can take steps to manage them. Here are 5 supplements we recommend to keep your 30’s healthy and happy: 

1) Collagen 

If you start seeing a few fine lines and wrinkles after your 30th birthday, welcome to the club! Wrinkles are the result of lost collagen, the scaffolding that makes up your skin, hair, nails, joints and tendons. Your natural collagen production slows in your twenties, making it harder for your body to replace the estimated 1-1.5% of collagen you lose each year to sun damage, poor sleep, stress, hormones, diet and pregnancy1. This is where collagen supplements can help. They promote collagen production, support skin hydration and giving your tissues the amino acid building blocks they need to stay healthy.* 

2) Ashwagandha  

Chores, kids and work responsibilities tend to pile up in your 30’s. In fact, millennial women spend two more hours per day on chores than men who work the same number of hours2. It’s no wonder that women in their 30’s are more stressed than ever. When the stress piles up, your body produces cortisol, the main stress hormone that can lead to high blood pressure, tension and weight gain. Ashwagandha helps you combat this by regulating cortisol, making it easier to cope with the demands of physical, mental and emotional stress.*  

3) Borage & Saffron 

Three out of four women are not-so-lucky enough to experience pesky symptoms of PMS like cravings, irritability and blemishes at some point during their reproductive years. If you’re one of those three women, borage oil and saffron—taken together—might just be your best friend. Borage contains a fatty acid called GLA, which works to maintain the protective barrier on your skin, helping you keep a healthy complexion all month long. Saffron meanwhile helps curb cravings and supports mood too.* 

4) Calcium & vitamin D 

While your younger years are all about building that bone mass, your 30’s are all about maintaining it. Calcium and vitamin D, taken together, can help. Calcium, the most common mineral in your bones, gives them their strength and structure. Vitamin D helps get this vital mineral where it needs to go by helping your body make a protein called calbindin, which works to shuttle calcium across the wall of your intestines and into your bloodstream. Working hand in hand, this duo gives your body the nutrients it needs to ward off bone loss. 

5) Magnesium 

You know you’ve hit your 30’s when being in bed by 10pm suddenly sounds more appealing than partying into the wee hours. That’s because the hormones that regulate your sleeping patterns change with age. In fact, the quality of your sleep declines each decade until you hit your 60’s. While there are plenty of sleep aides that can help, a simple magnesium supplement is a good place to start. Magnesium, especially magnesium glycinate, helps calm your mind and soothes tense muscles, making it easier to settle in for a good night’s rest. Most people don’t get enough of this mineral from diet alone, so a supplement may be helpful. 

Need help with supplements?   

The reality is, when it comes to supplements in your 30’s, there’s no one-size-fits all solution. Depending on your diet, lifestyle, and health goals, your supplement needs might be different. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to fit your wellness goals in the best way. 

 

About Madison 

Madison is a nutritionist with a degree in Nutritional Sciences from Texas A&M University. She has a zeal for women’s health and establishing positive relationships with both body image and food. Madison has worked in the supplement industry for the past three years, performing nutritional counseling, research analysis and protocol development. 

Madison is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

 

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. Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research. 2021;8:2. 
  2. Hayes J,Ph.DCH, Ahmed T. Providing unpaid household and care work in the United States: uncovering inequality. IWPR. 
  3. U.S. Department of Agriculture, Agricultural Research Service. Usual Nutrient Intake from Food and Beverages, by Gender and Age, What We Eat in America, NHANES 2013-2016; 2019 

 

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5 tips to make swallowing pills easier

by Gabby, MA, BSN

You’re doing your best to take care of your health—exercising, eating a balanced diet, drinking water and taking supplements… well, kind of. That last one can be challenging if you hate swallowing pills. It’s not your fault; it’s a real struggle for many of us. But before you decide to throw in the towel, there are some tricks out there that can help you out.

Here are 5 that we recommend: 

1) Drink (lots of) water 

Start with a few swigs of water before taking your supplements. It might sound a little silly, but it gives your body a few practice runs while also lubricating your throat. When your mouth is dry, it’s harder to swallow and it raises the chance of feeling the pills go down. Make sure to have another few gulps after taking your supplements, so they reach your stomach without any discomfort.  

2) Try thick liquids 

You might have better success with drinks that have a thicker consistency. We’re often told only to take our supplements with water, but switching to liquids that have a higher viscosity like smoothies, milk or pulp juice can make a world of difference. Thick liquids slow down your swallowing process and help prevent the pills and liquid from separating, making it easier to swallow. Their gooeyness also helps mask the feeling of pills in your mouth—and some of these drinks can even give your supplements a leg up to improve absorption. 

3) Hide it in food 

Sometimes it’s our head that gets in the way. We think too much about it. Normally, when we eat or drink, we’re able to swallow without any thought, but when it comes to pills, we’re suddenly very aware of what we’re doing. We think about swallowing and every step that goes into it. And the more we think about it, the harder it gets.  

If this is your struggle, tricking yourself into thinking you’re eating something else can help. Hide your supplements in food, such as applesauce, a banana or yogurt. You may find that you’re able to swallow your pills without thinking—out of sight, out of mind.  

Heads up: It might be tempting to open the capsules or crush the pills when mixing it with food but it’s best to avoid this. The taste can be off-putting and may just increase your aversion to pills. More importantly, many supplements are time released with a special coating. Changing their form can reduce their effectiveness. 

4) First, water 

If your issue is that you don’t like the feeling of pills in your mouth before you wash them down, a simple solution might be tweaking your steps. Instead of putting the supplements in your mouth first, start with water. Take a sip, hold the water in your mouth, then plop the pill in and swallow.  

5) Separate your floats from your non-floats 

Use your body to help you out. You’ll notice some supplements are capsules that float in water, while others are heavier tablets that sink. There’s a special movement for swallowing each of these pill types that may make it easier: 

For the capsules that float in water, use the lean-forward method: Start by placing the supplements on your tongue, take a sip of water and as you swallow, slowly tilt your head down toward your chest and lean forward.  

For the non-floats, try the pop bottle method: You’ll first need a water bottle with a narrow opening. Start by placing the tablets on your tongue, then close your lips around the opening, tilt your head back slightly, and swallow.  

If you don’t have success with these the first time, don’t stress. Like anything, it can take a few practice rounds to find what works best for you. In the end, if nothing else works, there are other ways of supplementing your diet, like with powders and gummies. But when considering these pill alternatives, make sure they’re not packed with fillers or sugar. Persona’s foundation multivitamin powder and gummy packs are great options (if you don’t mind me saying… 😊). 

 

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. 

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

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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Managing menopause with supplements

by Gabby, MA, BSN

It’s hard being a woman. We spend years battling symptoms of PMS, and when that finally comes to an end, we enter menopause. With a new phase of changing hormones, comes a long list of unwelcomed symptoms: hot flashes, fatigue, mood swings, poor sleep, changes to our body, and more (of course, there’s more). These symptoms can feel disheartening, but there are a few things you can do, like supplementing with the right nutrients, to help make this time of your life a little less overwhelming.  

Here’s 4 supplements to help you manage menopause naturally. 

1. Ginseng, the almost holy grail 

While there’s no miracle supplement to make all those unwanted symptoms fade away, fermented ginseng might be the next best thing. Ginseng is a super root that boasts a multitude of health benefits – including relief from menopausal symptoms. Whether you’re dealing with poor mood, brain fog1, fatigue 2, stress, or all the above, ginseng – Asian or Panax ginseng in particular – may help.  

2. Ashwagandha, to keep your stress in check

Ashwagandha is another ancient root that helps fight one of menopause’s worst enemies: stress. Menopause adds to the stress of everyday life. When you’re feeling stressed for prolonged periods of time, your body produces the stress hormone called cortisol. High cortisol can lead to increased irritability, mood swings, hot flashes, and night sweats.3 Ashwagandha helps manage stress by keeping your cortisol under control. 

3. Calcium and Magnesium for bone strength  

As your body changes, your nutrient needs change as well. Estrogen plays a key role in bone health by increasing the activity of osteoblasts, the cells that make up your bone. As you transition to menopause, your estrogen levels drop, which can lead to bone loss if you’re not getting the right nutrients.4 Calcium with magnesium is incredibly important – about 99% of calcium and  60% of magnesium is stored in your bones,5 both these nutrients are essential in every stage of life, but even more vital during and after menopause to ensure your bones stay healthy and strong.

4. Vitamin D, the “sunshine vitamin” you need more of 

Vitamin D is just as important to bone health as calcium and magnesium. Without it, your body can’t absorb calcium effectively.6 Low levels of vitamin D may also amplify other symptoms that women experience, like mood and sleep issues. Though your body produces vitamin D naturally when exposed to sunlight, it’s also one of the most common nutrients people are deficient in. Spending about 10-30 minutes outside at least a few times a week can help increase your vitamin D. But if sunlight is limited where you live, a vitamin D supplement is the best way to make sure you’re getting enough. 

Take time to listen to what your body is telling you and follow through with what it needs. You will be amazed at how much gratitude your body offers back to you when you treat yourself with the love you deserve. 

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.  

 

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.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

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. Han HJ, Kim HY, Choi JJ, et al. Effects of red ginseng extract on sleeping behaviors in human volunteers. J Ethnopharmacol. 2013;149(2):597-9.
  2. Lee HW, Choi J, Lee Y, Kil KJ, Lee MS. Ginseng for managing menopausal woman’s health: A systematic review of double-blind, randomized, placebo-controlled trials. Medicine (Baltimore). 2016;95(38):e4914.
  3. Gopal S, Ajgaonkar A, Kanchi P, Kaundinya A, Thakare V, Chauhan S, Langade D. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. 2021 Dec;47(12):4414-4425. doi: 10.1111/jog.15030. Epub 2021 Sep 22. PMID: 34553463.
  4. North American Menopause Society. The role of calcium in peri- and postmenopausal women: consensus opinion of The North American Menopause Society. Menopause. 2001 Summer;8(2):84-95. doi: 10.1097/00042192-200103000-00003. PMID: 11256879.
  5. Nutritionsource. Department of Nutrition. https://www.hsph.harvard.edu/nutrition/nutritionsource/. Published September 6, 2012.
  6. LeBlanc ES, Desai M, Perrin N, Wactawski-Wende J, Manson JE, Cauley JA, Michael YL, Tang J, Womack C, Song Y, Johnson KC, O’Sullivan MJ, Woods N, Stefanick ML. Vitamin D levels and menopause-related symptoms. Menopause. 2014 Nov;21(11):1197-203. doi: 10.1097/GME.0000000000000238. PMID: 24736200; PMCID: PMC4764124.
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What to drink with your supplements for better absorption, according to a pharmacist

by Emily, RD

Wake up, drink coffee, take my vitamins. Does your morning look like this? Mine too. And I felt great about it—until I realized that coffee might be sabotaging my vitamin routine. It turns out that precious cup of Joe is one of a few drinks that can interfere with nutrient absorption, preventing supplements from working at full strength. 

Does that mean we all have to quit coffee for the sake of our vitamins? (“Please say no… please say no…”). Well… maybe not. If you take timing and other factors into account, you can enjoy the benefits of both. 

So before making any big life choices, I sat down with Brandi Cole, PharmD, a Persona pharmacist and leading expert on dietary supplement interactions. She explained how some of my fave morning drinks can affect nutrient absorption—and what I can do to fix it. 

But first, what is nutrient absorption? 

Supplements don’t start doing their good work the moment they pass your lips. Instead, they have to go through a series of steps. They pass down your throat, through your stomach and arrive in your small intestine, where specialized cells absorb them into your bloodstream. Your blood delivers nutrients throughout your body to their final destination: your cells. Once inside your cells, some nutrients (the bioavailable ones) can get right to work, while others, like certain forms of folate and B12, first have to be converted into their active, usable forms. 

What gets in the way of nutrient absorption?  

There are a few things that can interfere with this process:  

  • Age: the older we get, the harder it is to absorb certain nutrients, especially vitamin B12.  
  • Gut health: Digestive issues can hinder your ability to fully absorb nutrients from foods and supplements.  
  • Genetics: Some people are born less able to convert nutrients like folate and vitamin B12 to their active forms. 
  • Food Allergies: When people with allergies or certain autoimmune diseases—like celiac disease—eat foods they can’t tolerate, the proteins in those foods can affect the lining of the gut, which can in turn affect absorption. 
  • Anti-nutrients: Natural compounds in certain foods and drinks can interfere with your body’s ability to absorb and use the nutrients from supplements like calcium, iron and zinc. These compounds, sometimes referred to as “anti-nutrients” are mostly found in plant-based foods like grains, beans, nuts, seeds, vegetables and—importantly—certain drinks. 

Drinks to avoid taking with your supplements 

So what drinks contain anti-nutrients that make your supplements less effective? There are three big offenders: 

  1. Coffee: The antioxidant compounds found in coffee beans, mainly phytates and tannins, reduce your absorption of minerals, like iron and zinc. This is especially important to keep in mind if you suffer from iron deficiency anemia. 
  2. Green Tea: The oxalates in green tea reduce calcium absorption. It can also decrease folate metabolism, an essential B vitamin that is important for healthy cells. 
  3. Alcohol: Alcohol irritates the lining of your digestive system, which impairs vitamin B12 absorption. It also changes how your body transports, stores, and metabolizes nutrients, preventing them from being fully utilized.  

So if you don’t want to quit coffee, then what? 

When it comes to supplements, timing is everything, says Cole: “Take your supplements with food and water at least an hour before or after coffee, tea or alcohol.” Even better, consider taking them with a drink that will enhance their effectiveness.  

“Take your supplements with food and water at least an hour before or after coffee, tea or alcohol,” recommends Cole. 

Drinks that can give your supplements a helping hand 

Just as some drinks can sabotage your vitamins, there are others that can give them a leg up. Here are a few drinks that you may want to consider adding to your supplement routine: 

  1. Orange Juice (and its friends): The vitamin C in your morning glass of OJ makes iron easier to absorb. It may even help counteract some other types of compounds that reduce iron absorption, like phytates. Not a fan of OJ? Try tomato juice, pineapple, strawberries, or bell peppers for an alternate source of the vitamin. 
  2. Milk: Calcium, phosphorous, and vitamin D work together to support healthy bones. The vitamin D in fortified milk increases calcium and phosphorous absorption in your intestines. It does this by helping your body make a protein, called calbindin, which works to shuttle calcium across your cells. As a bonus, the fat in milk also helps you absorb more fat-soluble nutrients like vitamins A, D, E, and K. Not a milk drinker? Most plant-based milks are fortified with vitamin D and calcium too, just check the label. 

Bottom line: I get to keep my coffee and I’ll get more out of my supplements too, which is exactly why Brandi Cole, PharmD is my favorite pharmacist. 

Still worried about supplement interactions?    

When it comes to supplements, there’s a lot to consider. Persona’s free nutrition assessment builds a plan for you step by step, looking at your diet, lifestyle, health goals—even your medications—and designs a daily vitamin pack that fits your needs. And it checks every pill against a huge database of supplements and medications, to make sure they won’t interact. “It’s a great place to start,” says Cole. “I truly believe having personalized vitamins that work well together and don’t interact with each other is key.”   

About Brandi 

Brandi is a registered pharmacist with a bachelor’s degree in biochemistry, cellular, and molecular biology, and a doctorate in pharmacy. With a background in community pharmacy, she is passionate about patient education when it comes to both medication and natural remedies. 

About Emily  

Emily is a registered dietitian with a master’s degree in health communications. She is a self-proclaimed nutrition nerd and has a knack for translating nutrition science into everyday tips and resources.  Emily is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help.     

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. Harvard T.H. Chan School of Public Health. “Are Anti-Nutrients Harmful?” The Nutrition Source. 24 Jan. 2019. Accessed March 14, 2022. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/. 
  2. Hallberg L, Hulthén L. Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. Am J Clin Nutr. 2000 May;71(5):1147-60. doi: 10.1093/ajcn/71.5.1147. Erratum in: Am J Clin Nutr 2000 Nov;72(5):1242. Erratum in: Am J Clin Nutr 2001 Aug;74(2):274. Erratum in: Am J Clin Nutr. 2006 Nov;84(5):1253. PMID: 10799377. 
  3. Lönnerdal B. Dietary factors influencing zinc absorption. J Nutr. 2000 May;130(5S Suppl):1378S-83S. doi: 10.1093/jn/130.5.1378S. PMID: 10801947. 
  4. Loretz C, Ho MD, Alam N, Mitchell W, Li AP. Application of Cryopreserved Human Intestinal Mucosa and Cryopreserved Human Enterocytes in the Evaluation of Herb-Drug Interactions: Evaluation of CYP3A Inhibitory Potential of Grapefruit Juice and Commercial Formulations of Twenty-Nine Herbal Supplements. Drug Metab Dispos. 2020 Oct;48(10):1084-1091. doi: 10.1124/dmd.120.000033. Epub 2020 Jul 27. PMID: 32719085. 
  5. Shapses SA, Sukumar D, Schneider SH, Schlussel Y, Sherrell RM, Field MP, Ambia-Sobhan H. Vitamin D supplementation and calcium absorption during caloric restriction: a randomized double-blind trial. Am J Clin Nutr. 2013 Mar;97(3):637-45. doi: 10.3945/ajcn.112.044909. Epub 2013 Jan 30. PMID: 23364004; PMCID: PMC3578405. 
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Best supplements for PMS, according to a nutritionist

by Gabby, MA, BSN

There’s no gentle way to put this: PMS sucks. And it sucks a lot. Leading up to your period, your fluctuating hormones can create a host of unpleasant symptoms including bloating, breakouts, irritability, headaches, fatigue, mood swings, tender breasts and more. For many women, PMS is a frustrating monthly cycle. For those seeking relief, supplements might just be the answer. 

But why do you experience PMS? 

PMS has a lot to do with your hormones, chemicals made by your endocrine system and are vital for managing many bodily functions. Your levels of estrogen and progesterone, two female reproductive hormones, change throughout your menstrual cycle. Both drop the week before your period, leading to the symptoms of PMS. And those symptoms can get even worse if there are other hormonal imbalances in the bloodstream caused by stress, poor diet, environmental toxins, lack of exercise, obesity, or other health conditions.1 If you think any of these apply to you, certain supplements can help beat the worst of your symptoms.  

1. Borage w/saffron

Saffron, the most expensive spice in the world, is a trusted ally for PMS relief. It’s a powerful spice rich in antioxidants that help relieve symptoms of fatigue, cramps and irritability.2 It’s also believed to lift your mood by preventing serotonin reuptake, meaning it blocks serotonin from being reabsorbed by nerve cells, which then raises levels in the brain.3 Higher levels of serotonin translates to better mood. 

Borage oil is one of the richest sources of Gamma linoleic acid (GLA), an essential fatty acid that helps regulate the reproductive system. Though more research is needed, GLA is thought to ease PMS symptoms by promoting a healthy inflammatory response, regulating hormone levels, and stimulating the adrenal glands.1  

Taken together, these two nutrients can make a potent combo. 

2. Calcium

We all know calcium is essential for bone health, but it might surprise you to know it’s also vital to the everyday work of your muscles, heart, nerves and other cells. Women who experience PMS often don’t get enough calcium in their diet. Adding a daily calcium supplement may help reduce symptoms like bloating, fatigue, mood swings and sadness, according to a 2017 clinical trial.4 

3 & 4. Ginger and Magnesium 

Struggling with monthly cramps? Ginger and magnesium may just be the superheroes you need. The culprits behind menstrual cramps include prostaglandins, compounds that trigger muscle contractions to help the uterus shed its lining.5 Ginger root appears to block these compounds, providing some relief. 

Magnesium offers similar benefits by helping muscles to relax. It also regulates certain hormones, helping to calm the nervous system and ease the headaches and poor mood that come with PMS.6 It can be hard to get enough magnesium from food alone. Adding a supplement can help prevent a deficiency and improve how you feel before and during your period. 

5. Ashwagandha

Yes, we can get emotional before starting our periods. And that’s okay; your hormones are fluctuating. But managing your stress and emotional wellbeing can be incredibly important to your menstrual health. If you’re stressed, you might have noticed that your period is irregular—coming too soon or too late. This is because long-term stress can make your body produce more cortisol and less progesterone, a shift that can disrupt your cycle and worsen PMS.  

Ashwagandha is a super root that can help with this. If you take it consistently, it can lend a hand to your adrenal glands, keeping cortisol production under control,7 helping to normalize hormonal imbalances caused by stress and supporting a healthy monthly cycle. It also has calming and relaxing effects to provide immediate relief for PMS symptoms like mood swings.

6. Gingko biloba

PMS can be a legit strain on life, both physically and mentally. Brain fog and trouble focusing are common effects. But one of the oldest living trees, gingko biloba, may be able to help. It’s been used for thousands of years to support brain health with its powerful antioxidant properties and its ability to increase blood flow to the brain—which may in turn reduce PMS-related brain fog and fatigue.8 

Need help with supplements?   

When it comes to supplements for women’s health, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.  

*It’s important to note that PMS is different than PMDD (Premenstrual Dysphoric Disorder). If you’re struggling with PMDD, it’s best to talk with your healthcare provider for treatment options. 

 

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.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help. 

 

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. PMS relief. womenshealth.gov. Published March 16, 2018. https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome
  2. Agha-Hosseini M, Kashani L, Aleyaseen A, Ghoreishi A, Rahmanpour H, Zarrinara AR, Akhondzadeh S. Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial. BJOG. 2008 Mar;115(4):515-9. doi: 10.1111/j.1471-0528.2007.01652.x. PMID: 18271889.Siddiqui MJ, Saleh MSM, Basharuddin SNBB, et al. Saffron (Crocus sativus): As an Antidepressant. J Pharm Bioallied Sci. 2018;10(4):173-180. doi:10.4103/JPBS.JPBS_83_18
  3. Hausenblas HA, Saha D, Dubyak PJ, Anton SD. Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. J Integr Med. 2013;11(6):377-383. doi:10.3736/jintegrmed2013056Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M. Effect of treatment with ginger on the severity of premenstrual syndrome symptoms. ISRN Obstet Gynecol. 2014;2014:792708. Published 2014 May 4. doi:10.1155/2014/792708
  4. Shobeiri F, Araste FE, Ebrahimi R, Jenabi E, Nazari M. Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial. Obstet Gynecol Sci. 2017;60(1):100-105. doi:10.5468/ogs.2017.60.1.100
  5. Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M. Effect of treatment with ginger on the severity of premenstrual syndrome symptoms. ISRN Obstet Gynecol. 2014;2014:792708. Published 2014 May 4. doi:10.1155/2014/792708
  6. Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991 Aug;78(2):177-81. PMID: 2067759.
  7. Singh N, Bhalla M, de Jager P, Gilca M. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5 Suppl):208-213. doi:10.4314/ajtcam.v8i5S.9
  8. Ozgoli G, Selselei EA, Mojab F, Majd HA. A randomized, placebo-controlled trial of Ginkgo biloba L. in treatment of premenstrual syndrome. J Altern Complement Med. 2009 Aug;15(8):845-51. doi: 10.1089/acm.2008.0493. PMID: 19678774.
4

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The basics of collagen

by Hayley, MS, RDN, LD

Type I? Type II? Marine? Bovine? Powder? Capsule? Are you deciding which type of collagen to take or playing a round of go-fish? With all the collagen products on the market, it’s easy to get bogged down. Read on to find out what collagen really is, and which type is right for you.  

What is collagen? 

Collagen is found in all our connective tissues, tendons, ligaments and bones. It gives these body parts their strength, structure and elasticity. In the simplest sense, it’s the glue that holds everything together—and it’s essential for healthy growth and development.1  

Types of Collagen 

Did you know that there are 29 different types of collagen?1 The most popular are the kinds that support your tissues, like Type I, Type II and Type III collagen. Types I and III collagen are known for their skin, hair and nail benefits, while type II collagen is best for your joints.*  

Collagen Sources 

Since collagen helps build and maintain connective tissues—the structures that bind body parts together—it’s only found in animals. Types I and III collagen is often sourced from cows, while Type II collagen comes from chicken cartilage. There are also marine sources of collagen, like fish, that some people prefer due to its enhanced bioavailability. 

With so many sources, it’s plausible that certain types of collagen may be more effective than others. However, the research is unclear as to whether this is the case. 

Benefits of collagen 

You produce less and less collagen as you age. The good news is, a daily collagen supplement can slow that process, can help to improve skin health and elasticity and reduce signs of aging.*2,3 But that’s not all; collagen can help keep your joints healthy and comfortable too.*4  

Takeaway 

If you’re looking for a little extra support in the skin or joint department, collagen may be a good option. Look for a collagen powder sourced from grass-fed, pasture-raised animals to ensure quality and sustainability. And, whether it’s in powder or pill form, be sure to find a supplement that you’ll stick with. Afterall, consistency is key.  

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment and learn exactly what you need to take your wellness to the next level. 

 

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.

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. Collagens – an overview | ScienceDirect Topics. https://www.sciencedirect.com/topics/neuroscience/collagens.
  2. Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. Published 2019 Oct 17. doi:10.3390/nu11102494
  3. Vollmer DL, West VA, Lephart ED. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome. Int J Mol Sci. 2018;19(10):3059. Published 2018 Oct 7. doi:10.3390/ijms19103059
  4. Lugo, J.P., Saiyed, Z.M. & Lane, N.E. Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutr J 15, 14 (2015). https://doi.org/10.1186/s12937-016-0130-8
5

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5 benefits of collagen

by Gabby, MA, BSN

In recent years, collagen has exploded in the wellness world, appearing in products for health, anti-aging and skin-care across the market. But despite the buzz, collagen isn’t actually new at all. Its benefits have been known for centuries around the world. So what is it actually good for? We consulted our experts to find out. 

But first, what’s collagen? 

If you’re not familiar with collagen, here’s a quick refresher: it’s the most abundant protein in your body, where’s it’s used to build the connective tissue that holds everything in your body together. It’s a major component of your bones, skin, muscles, tendons and cartilage, making them strong and resilient. Despite its abundance, it’s possible your body isn’t making enough: Some lifestyle habits, environmental aggressors and your natural aging process can make your body produce less.  

Now, the benefits.

1. For youthful skin

Collagen gives skin its elasticity and plump appearance. Since collagen production slows with age, it’s natural for your skin to lose elasticity and to gain some wrinkles and fine lines. Taking collagen can help restore your skin’s firmness, increase moisture and reduce the appearance of wrinkles.1 Not all collagen is the same, though. Topical collagen treatments don’t work as well as edible alternatives, because collagen molecules are too big for your skin to absorb. So for best results, make sure to take supplements or powders .

2. For thick, luscious hair

The amino acids in collagen are used to build keratin, the protein that builds and strengthens your hair, while its antioxidant properties fight free radicals that damage hair follicles and lead to premature graying and thinning.2  This is why taking collagen can help promote a healthy scalp, support thick hair and retain your natural color.

3. For easy movement

Stiff joints are another part of the natural aging process. Collagen is a major component of cartilage, a natural tissue that helps smooth joint movement and cushion the impact of your day-to-day activity. As your collagen production drops, your cartilage starts to wear, causing stiffness and pain after exercise. Supplementing with collagen can help to counter this effect, stimulating cartilage production to reduce joint pain while easing flexibility.3 4

4. For a healthy gut

Collagen is a building block for connective tissue, which is a big part of your colon and GI tract. The amino acids in collagen play a vital role in rebuilding and strengthening the lining of your gut, fostering a healthy inflammatory response and helping to keep bacteria and harmful toxins out of your body.5   

Collagen is also an easily digestible and well-tolerated source of protein. Most collagen powders are hydrolyzed, meaning they’re already broken down so they’re easy on the gut. Although collagen it’s not a complete protein—it doesn’t include all the essential amino acids your body needs—it is a comfortable way to increase your protein intake.

5. For better Zzz’s

Collagen has also been connected to better sleep and mood. This is because it contains glycine, a non-essential amino acid that’s believed to reduce muscle activity during REM sleep. Glycine also helps increase your body’s serotonin, a natural compound that’s key to a healthy sleep-wake cycle.6 So if you’re looking to improve your rest, taking collagen in the evening may help support restful sleep. 

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment and learn exactly what you need to take your wellness to the next level. 

 

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.    

Gabby is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help.  

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. Karger AG, Basel. Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacology and Physiology. Karger Journal. 2014;27:47-55 https://www.karger.com/Article/Abstract/351376 Accessed. Dec 31 2018.
  2. Trüeb RM. The impact of oxidative stress on hair. Int J Cosmet Sci. 2015 Dec;37 Suppl 2:25-30. doi: 10.1111/ics.12286. PMID: 26574302.
  3. Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-96. https://www.ncbi.nlm.nih.gov/pubmed/18416885 Accessed Dec 31 2018.
  4. Bruyère O, Zegels B, Leonori L, et al. Effect of collagen hydrolysate in articular pain: a 6-month randomized, double-blind, placebo controlled study. Complement Ther Med. 2012;20(3):124-30. https://www.ncbi.nlm.nih.gov/pubmed/22500661 Accessed Dec 31st 2018.
  5. Graham MF, Drucker DE, Diegelmann RF, Elson CO. Collagen synthesis by human intestinal smooth muscle cells in culture. Gastroenterology. 1987;92(2):400-5. https://www.ncbi.nlm.nih.gov/pubmed/3792777 Accessed Dec 31st 2018.
  6. Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145-8. doi: 10.1254/jphs.11r04fm. Epub 2012 Jan 27. PMID: 22293292.
3

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6 supplements to help grow and strengthen hair

by Emily, RD

Shedding more hair than usual these days? You’re not alone. Hair loss can be caused by hormones, stress, age or illness. While diet and genetics play a role in your ability to sport luscious locks, there are also some nutrients you can add to your regime to regain your bounce. 

1) Collagen  

Collagen, the most abundant protein in your body, acts like a building block for your hair, skin and nails. It’s a natural source of the amino acids your body needs to build keratin, a protein that supports hair strength and growth. It also promotes a healthy scalp and helps fight free radicals that can damage the cells that produce hair color, meaning it can actually help to slow graying.* 

2) MSM  

Methylsulfonylmethane is a sulfur compound that helps your body produce collagen, elastin, and keratin – major building blocks for your hair.*  It also provides antioxidant support to help fight free radicals that can damage hair follicles and lead to premature aging.* MSM is found in a variety of foods, but only in small amounts. A supplement may be especially beneficial for people who avoid meat, a major source of sulfur-containing amino acids.  

3) Ashwagandha 

This adaptogenic super root helps fight one of the most common causes of hair loss: stress. When times are tough, your body produces cortisol. When left unchecked, this infamous stress hormone wreaks havoc on the health of your hair follicle—signaling it to stunt hair growth and increase shedding. Ashwagandha is clinically proven to help relieve stress by keeping this hormone balanced.*  

4) Horsetail Extract  

This lesser-known plant has long been used for its antioxidant properties. It’s rich in silica, a mineral that supports hair strength and elasticity. It’s also a natural source of nutrients needed for hair growth. In fact, people who supplemented with horsetail showed increased hair growth after just three months.1

5) CoQ10 

This one might be surprising, as CoQ10 is typically touted for its cardiovascular benefits. Research has connected CoQ10 with increased cellular energy and blood flow which can help support the high energy demands of your hair follicles. CoQ10 may also stimulate the gene responsible for producing different types of hair keratins, especially the ones that are reduced during aging.2

6) Flaxseed Lignans 

Flaxseeds are nature’s richest source of plant-based omega-3s and lignans, a plant-based compound with healthy benefits. Omega-3s help nourish your hair follicles while flax lignans help inhibit the production of DHT, a form of testosterone that can shrink hair follicles and thin hair.* 

Need help with supplements?   

When it comes to supplements, there’s no one-size-fits-all solution. If you’re not sure where to start, take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.   

 

About Emily 

Emily is a registered dietitian with a master’s degree in health communications. She is a self-proclaimed nutrition nerd and has a knack for translating nutrition science into everyday tips and resources.  Emily is just one of Persona’s team of qualified nutritionists. Do you have questions about nutrition? Reach out. Our experts would love to help.    

 
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. 

Sources :

  1. Ablon G. A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair. Dermatology Research and Practice. 2015;2015:1-8. doi:10.1155/2015/841570.
  2. Giesen M, Welß T, Wiesche ESZ, et al. Coenzyme Q10 has anti-aging effects on human hair. International Journal of Cosmetic Science. 2009;31(2):154-155. doi:10.1111/j.1468-2494.2008.00451_5.x.
4

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