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Are you a sleep eater?

by Persona Nutrition

What could you possibly have in common with Napoleon Bonaparte, Winston Churchill, Charles Dickens, Cary Grant, and Marilyn Monroe? If you toss and turn during the night, rather than sleep like a baby, you might be bedfellows with these famous insomniacs. So you’re not alone. 95% of adults experience some form of insomnia during their lives.

 

Many people assume that insomnia refers only to chronic sleeplessness. They’re wrong. Insomnia is any sleep problem, from occasional difficulties falling asleep or waking up in the middle of the night, to awakening too early or sleeping too lightly. While insomnia is a complex issue with numerous causes, sometimes the answer to your sleep problems might start at the dining table, not in the bedroom.

 

What can you do before bed to sleep better?

 

  1. What and how much you ate for dinner could be at the root of your insomnia. Big dinners make you temporarily drowsy, but they also prolong digestive action, which keeps you awake. Instead, try eating your biggest meals before mid-afternoon and eat a light evening meal of 500 calories or less. Include some chicken, extra-lean meat, or fish at dinner to help curb middle-of-the-night snack attacks.

 

  1. The evening snack might be the best alternative to sleeping pills. A high-carbohydrate snack, such as crackers and fruit or toast and jam, triggers the release of a brain chemical called serotonin that aids sleep. According to preliminary studies, a light carbohydrate-rich snack before bedtime may not influence how fast you fall asleep, but it may help some people sleep longer and more soundly. This is not a license to binge. You only need about 100 calories of an all-carb snack to get the serotonin effect. Any more than that and you are overeating.

 

  1. Solving tensions and anxieties before bed can eliminate sleep problems.

 

  1. A major difference between good sleepers and poor sleepers is not what they do at bedtime, but what they did all day. Good sleepers exercise and use every opportunity to move. Physical activity helps a person cope with daily stress and tires the body so it is ready to sleep at night.

 

  1. In short, sleeping pills are a temporary fix, while a few simple dietary and lifestyle changes could do wonders for your snooze control.

 

What should you never do?

 

  1. Watch out for caffeine. Not only a mid-day cup of coffee or tea, but even a glass of cola or a chocolate doughnut contains enough caffeine to keep some people up at night. Caffeine can linger in the system for up to 15 hours, revving your nervous system and interfering with sleep. If you are a coffee drinker troubled by sleep problems, try eliminating caffeine. If you feel and sleep better after two weeks of being caffeine-free, then avoid caffeine permanently. You can try adding back one or two cups after the two-week trial, but cut back if insomnia reappears.

 

  1. A nightcap may make you sleepy at first, but you’ll sleep less soundly and wake up more tired as a result. Alcohol and other depressants suppress a phase of sleeping called REM (Rapid Eye Movement) where most of your dreaming occurs. Less REM is associated with more night awakenings and restless sleep. One glass of wine with dinner probably won’t hurt; however, avoid drinking any alcohol within two hours of bedtime and never mix alcohol with sleeping pills!

 

  1. Spicy or gas-forming foods also might be contributing to your sleep problems. Dishes seasoned with garlic, chilies, cayenne, or other hot spices can cause nagging heartburn or indigestion, while the flavor-enhancer MSG (monosodium glutamate) causes vivid dreaming and restless sleep in some people. Gas-forming foods or eating too fast cause abdominal discomfort, which in turn interferes with sound sleep. Try avoiding spicy foods at dinner time. Limit your intake of gas-forming foods to the morning hours and thoroughly chew food to avoid gulping air.

If you wake up in the middle of the night what’s the best way to fall back asleep?

 

Some people wake up in the middle of the night and want to eat. These mid-night snack attacks may be triggered by hunger or they may just be habit. In either case, your best bet is to break the cycle. Often these night-time eaters have eaten too few calories during the day. Night eating is reduced by 50 percent or more in some people when they increase their daytime food intake. In addition, stop rewarding your stomach by feeding it every time it wakes you up. Instead, read a book, drink a glass of water, or ignore the craving. It takes up to two weeks to break a mid-night snack habit.

How do supplements help with getting a better night’s sleep?

 

Vitamins and supplements can be an option for supporting sleep and helping you to stay asleep, but every person’s body is different. It’s important to look for a personalized approach to your nutrition program and be mindful of the time of day you’re taking your supplements. For instance, you don’t want to take an energy-inducing supplement right before bed. If you’re looking for a personalized vitamin program, I suggest taking Persona Nutrition’s free 3-minute online assessment. Persona offers more than 86 high-quality vitamins and supplements, including its Sound Slumber program, which features a combination of three supplements that are used in rotation to optimize sleep patterns.

 

Subscribers who report needing sleep support will receive melatonin and Persona’s Herbal Rest formula, which combines magnesium, hops flower extract, and L-theanine to help the body relax. The supplements are sent in a rotating combination, keeping the body’s own ability to make melatonin in check.

 

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11 common drug-nutrient interactions according to a pharmacist

by Brandi, PharmD

As a community pharmacist, I notice patients browsing the vitamin and supplement aisle, oftentimes holding multiple bottles with looks of concentration. When I approach them to offer assistance on choosing a supplement the question is usually the same, “Can I take this with my medication?” I always smile. This is exactly the question I want my patients to ask before adding anything to their current medication regimen.

I know that the majority of my patients are likely using supplements in addition to the medications I dispense them every month. A Mayo Clinic study estimates that 70% of Americans take at least one prescription medication with more than half of Americans taking two, and a recent consumer survey by the Council for Reasonable Nutrition revealed that 75% use a daily dietary supplement.1,2

My goal is to evaluate these combinations and identify any potential interactions between these medications and supplements to ensure my patients are getting the most benefit and fewest side effects from these therapies.

So how do medications and supplements interact within our bodies?

There are two main types of drug supplement interactions:

1. A supplement changes the way a drug moves inside your body.

Drugs have a predictable way of being absorbed, distributed, and eliminated from your body. When a supplement interferes or changes any step in this process, issues can arise with the effectiveness of your drug therapy.

These interactions can require you change the way you take your medications and supplements, such as spacing the time interval between taking your medicine and supplement.3  For example, calcium, iron, and zinc supplements commonly found in multivitamins can affect the absorption of some antibiotics. This interaction makes it difficult for the antibiotic to get into the bloodstream and fight infection. For this reason, your health provider will advise you to take your multivitamin separately from your antibiotic by several hours.4

2.  A supplement changes the way a drug acts inside your body.

Supplements can sometimes have an additive or opposite effect of your medications resulting in an increase of certain side effects or ineffective drug therapy. These types of interactions can sometimes require additional monitoring to ensure you do not experience harmful side effects and receive the full benefit of your medication and supplement regimens.3 For example, Vitamin K is known to antagonize the blood thinner, Warfarin. Vitamin K is commonly found in multivitamins and in the foods, like leafy green vegetables. Patients taking warfarin have to closely monitor their Vitamin K intake, but are still able to take multivitamins and enjoy foods containing Vitamin K.5

So how do you safely add a supplement to your current medication regimen? Start a conversation with your health care provider about any medications and supplements you are currently taking or any changes you might want to make to your medication and supplement regimen.

A healthcare professional is more accessible than you realize. Call your local pharmacist with any questions you might have about interactions between your current medications and supplements. If you are looking to start a supplement regimen, Persona’s personal assessment takes into account your health, lifestyle, and medications by analyzing 850 potential prescription drug interactions before making any supplement recommendations. Persona nutritionists are also available to chat about the supplements they provide.

A conventional medication regimen should never discourage you from adding supplements to help achieve your health goals. Drug supplement interactions are manageable with the help of your healthcare provider, but communication is the key.

When someone takes a prescription medication – whether it’s something they’re on indefinitely or something they’re taking short term – that prescription medication may change the way the body absorbs or utilizes certain micronutrients, raising overall levels, especially if the person is also supplementing with a daily vitamin. And, on the flip side, the daily vitamin, herb or other supplement may impact the effectiveness of the medication.

These are called drug-nutrient interactions (DNIs) and they play in important part in overall wellness. DNIs can have a lasting impact on a person’s health and wellness, but they are rarely discussed.

As a community pharmacist, I’m on the front lines of dispensing prescriptions and seeing someone checkout with a daily multivitamin in their hand; I always ask, “did you check with your doctor to make sure there aren’t any interactions.” And, 100% of the time, I get the response “no, I didn’t realize I should.”

Many times, individuals will stop taking their prescription medication because they experience increased fatigue or other issues. They don’t realize their prescription medication can interact with their over-the-counter vitamins or supplements. That’s why it’s critical for people to check with their health care practitioner or use a personalized vitamin program that cross-references DNIs (like Persona) before adding a supplement to their routine.

As a pharmacist and medical advisory board member for Persona Nutrition, I’m sharing the most common drug-nutrient interactions I see on a regular basis to help keep consumers safe.  

Common negative interactions between drugs and supplements:

  • Warfarin (Coumadin) and Omega-3 Fatty Acids – Fish oil and other Omega-3 supplements may increase blood thinning to dangerous levels when taken with prescription blood thinners.
  • Oral Contraceptives and St. John’s Wort – This botanical supplement may decrease the effectiveness of birth control pills.
  • Oral Contraceptives + Green Tea Extract – Certain oral contraceptives can decrease caffeine clearance in the body by up to 65%, which can increase the effects of caffeine in green tea. 10, 11 To avoid an additive effect, Green Tea Extract supplementation should be avoided in those taking oral contraceptives.
  • Oral Contraceptives + Garlic – Garlic can enhance the metabolism of certain hormones by amplifying the enzymes responsible for clearing this class of drugs. Garlic should be avoided with oral contraceptives to ensure the drug is not cleared too quickly from the body, potentially make the medication less effective.12
  • Antibiotics (Cipro, Doxycycline, Tetracycline, etc.) and Mineral Supplements – Mineral supplements can bind with some antibiotics, reducing their effectiveness.  If you regularly take a mineral supplement (like Calcium, Magnesium, Zinc, Iron, Copper, or Manganese), be sure to ask your doctor, pharmacist, or nutritionist if you need to stop taking your mineral supplements while on the antibiotics.
  • Prozac (Fluoxetine) and L-Tryptophan – This amino acid supplement may cause undesirable side effects when taken along with the antidepressant, Prozac.
  • Taking a statin? You will want to add Coenzyme Q10 (CoQ10) because the average blood concentration of CoQ10 in blood plasma decreases within 30 days by an average of 50 percent.24
  • Taking a blood pressure medication? You should know that taking an iron supplement two hours before or after taking this type of medication can decrease its absorption rate.
  • Taking a synthetic thyroid hormone? Look at your supplement facts to be sure you’re avoiding soy, iron and calcium. Soy, iron and calcium, if taken within four hours of taking a synthetic thyroid hormone, may reduce the absorption rate.
  • High blood pressure medications
    • Antihypertensives + Garlic – Garlic has been shown to lower blood pressure and may have interfere with the metabolism and clearance of certain types of antihypertensives. For those taking antihypertensives, garlic supplements may have an additive effect with these prescription drugs and should be avoided. 8,9
    • Diuretics + Fish Oil – Diuretics help rid the body of salt and extra fluid by increasing urination. Diuretics are commonly used in those with high blood pressure or heart failure. Because diuretics can decrease blood pressure, when combined with supplements that may also lower blood pressure, diuretics could potentially increase risk for hypotension. 10
  • Medications for mood
    • Antidepressants + 5-HTP – 5-HTP is a precursor of serotonin. Combining supplemental 5-HTP with antidepressant medications that increase serotonin levels in the brain could theoretically lead to serotonin syndrome, a dangerous overload of serotonin in the brain. Common side effects of serotonin syndrome include headache, confusion, and loss of muscle coordination, but in severe cases result in irregular heart rhythm or seizure. 11,12
    • Anxiety medications + Grapefruit – Grapefruit can interfere with certain antianxiety medications by altering enzymes responsible for transporting these medications into the bloodstream and the breakdown of these medications. This results in increased side effects of anti-anxiety medications, like prolonged sedation. 13 Grapefruit should be avoided with antianxiety medications to ensure appropriate levels of medications in the bloodstream.
  • Diabetes medications
    • Antidiabetic Medications + Ashwagandha – Preliminary evidence shows that ashwagandha root powder can decrease blood glucose. 21, 22 To avoid an additive effect of blood sugar becoming too low, Ashwagandha should be avoided with those taking blood sugar-lowering drugs.

Immunity and DNIs

During cold and flu season, people stock up on immunity-supporting nutrients like vitamin C, vitamin D and zinc. Because dietary supplements – including those for immunity – are readily accessible over the counter, many people don’t even think about speaking with their health care provider before adding them to their daily routine.  

The following are three of the most prominent drug interaction concerns among ingredients found in immunity-supporting supplements or therapies:

  1. Zinc—When taken simultaneously with some medications, zinc can bind with the drug in the stomach and form complexes making it more difficult for the body to absorb the medication. This is a common interaction with thyroid medications and certain types of antibiotics. 6 With zinc containing supplements, it is often important to separate administration from medications by 2 to 4 hours to avoid this type of interaction.
  2. Vitamin C—Vitamin C may increase estrogen levels by altering the way they body metabolizes the hormone.7 This effect is usually more pronounced with the higher doses of vitamin C commonly found in immunity supplements. This can increase the side effects a patient may experience in particular with hormone replacement therapy or oral contraceptives containing estrogen.
    Vitamin C with Bioflavonoids

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    More than 5x the daily value of vitamin C and citrus bioflavonoids work together to support a healthy immune system and a more youthful complexion.*

    View Our Vitamin C with Bioflavonoids
  3. Immunosuppressive therapy—Immunity supplements may not be appropriate to take with drug therapies that are designed to suppress components of a person’s immune system. Patient’s using immunosuppressive therapies, such as those designed to treat specific types of cancer or autoimmune disorders, should consult their health care provider prior to taking any supplement that may stimulate their immune system. Spirulina is thought to stimulate the body’s immune system.18, 19 Immunosuppressant therapies, commonly used to treat Crohn’s disease and psoriasis, can be less effective if the body’s immune system is activated. ­­­Spirulina should be avoided when taking immunosuppressant drugs to ensure effective therapy.

Positive interactions between drugs and supplements:

On the flip side, some supplements can actually work with your prescription med’s to increase their effectiveness, decrease side effects, or replace nutrients that the drugs may deplete in your body.  This is, of course, referred to as a “positive drug-nutrient interaction.”  Check out the examples below:

  • Zinc/Copper with AZT – These minerals may decrease the risk of pneumonia and candida infections in people taking AZT by replacing lost mineral stores.
  • Milk Thistle with Percocet – This botanical supplement may decrease the side effects of the opioid pain medication, Percocet (Oxycodone-Acetaminophen).
  • Fish Oil with Citalopram – The Omega-3 Fatty Acids in fish oil (and other EPA/DHA supplements) may enhance the antidepressant effects of this common SSRI.

Vitamins, minerals, and botanical supplements can be a great pathway to optimum health if taken responsibly.  Always tell your doctor about the supplements you’re taking, so he/she can take that into consideration when prescribing your medications.  Take your list of supplements with you to your next doctor’s appointment, and discuss it with him/her.  And if in doubt, ask your pharmacist or a nutritionist about specific drug-nutrient interactions.

So don’t rule out the Omega-3 supplements you’ve been reading about.  These essential fatty acids are great for decreasing chronic inflammation, promoting healthy cholesterol and triglyceride levels, and supporting the health of your cardiovascular and nervous systems.  But if you take prescription medications, please check with your doctor, pharmacist, or nutritionist before adding Omega-3’s (and other dietary supplements) to your daily routine.

Big Data

So, where should you go to check whether your prescription medication has any interactions with supplements? My number one answer is your health care practitioner.  Your doctor has electronic medical records (EMRs) – big data – at his or her fingertips and can easily scan for potential interactions.  In addition, rely on your local pharmacist as they too have access to databases that can quickly and easily scan for areas of caution. In my opinion, pharmacists are one of the most underused and most valuable resources for you.

You’re in Good Hands

One of the reasons why I’m excited to be a medical advisory board member of Persona is because the company is using big data to inform dietary supplement recommendations. Did you know that Persona can quickly and easily cross-reference more than 650 possible drug-nutrient interactions?  It doesn’t and shouldn’t take the place of your health care practitioner, but it will put you on the right, healthy, path from the start.

References:

  1. Mayo Clinic. “Nearly 7 in 10 Americans are on prescription drugs.” ScienceDaily. ScienceDaily, 19 June 2013. <www.sciencedaily.com/releases/2013/06/130619132352.htm>. Accessed April 11, 2019
  2. Counsel for Reasonable Nutrition. “2018 CRN Consumer Survey on Dietary Supplements.” 18 October 2018 <https://www.crnusa.org/CRNConsumerSurvey> Accessed April 11, 2019
  3. Boullata JI, Armenti VT. Handbook of Drug Nutrient Interactions. Second Edition. Humana Press, 2010
  4. Lomaestro BM, Bailie GR. Absorption interactions with fluoroquinolones. 1995 update. Drug Saf 1995;12:314-33.
  5. Booth SL. Dietary vitamin K guidance: an effective strategy for stable control of oral anticoagulation? Nutr Rev. 2010;68(3):178-81.
  6. Polk RE, Healy DP, Sahai J, et al. Effect of ferrous sulfate and multivitamins with zinc on absorption of ciprofloxacin in normal volunteers. Antimicrob Agents Chemother 1989;33:1841-4.
  7. Vihtamaki T, Parantainen J, Koivisto AM, et al. Oral ascorbic acid increases plasma oestradiol during postmenopausal hormone replacement therapy. Maturitas 2002;42:129-35.
  8. Ried K, Frank OR, Stocks NP. Aged garlic extract reduces blood pressure in hypertensives: a dose-response trial. Eur J Clin Nutr 2013;67(1):64-70.
  9. Ried K. Garlic lowers blood pressure in hypertensive individuals, regulates serum cholesterol, and stimulates immunity: An updated meta-analysis and review. J Nutr. 2016;146(2):389S-396S.
  10. Appel, L. J., Miller, E. R., III, Seidler, A. J., and Whelton, P. K. Does supplementation of diet with ‘fish oil’ reduce blood pressure? A meta-analysis of controlled clinical trials. Arch Intern Med 6-28-1993;153(12):1429-1438.
  11. Lowe SL, Yeo KP, Teng L, et. Al. L-5-Hydroxytryptophan augments the neuroendocrine response to SSRI. Psychoneuroendocrinology. 2006; 31(4): 473-484
  12. Pardo JV. Mania following addition of hydroxytryptophan to monoamine oxidase inhibitor. Gen Hosp Psychiatry 2012;34(1): 102. e13-4.
  13. Sugimoto, K., Araki, N., Ohmori, M., Harada, K., Cui, Y., Tsuruoka, S., Kawaguchi, A., and Fujimura, A. Interaction between grapefruit juice and hypnotic drugs: comparison of triazolam and quazepam. Eur J Clin Pharmacol 2006;62(3):209-215.
  14. Booth SL. Dietary vitamin K guidance: an effective strategy for stable control of oral anticoagulation? Nutr Rev. 2010;68(3):178-81.
  15. Haller CA, Jacob P 3rd, Benowitz NL. Pharmacology of ephedra alkaloids and caffeine after single-dose dietary supplement use. Clin Pharmacol Ther 2002;71:421-32.
  16. Pollock BG, Wylie M, Stack JA, et al. Inhibition of caffeine metabolism by estrogen replacement therapy in postmenopausal women. J Clin Pharmacol 199; 39; 936-40.
  17. Zhang N, Shon J, Kim MJ, et al. Role of CYP3A in Oral Contraceptives Clearance. Clin Transl Sci. 2018;11(3):251–260.
  18. Mao TK, Van de Water J, Gershwin ME. Effects of a Spirulina-based dietary supplement on cytokine production from allergic rhinitis patients. J Med Food 2005;8:27-30.
  19. Karkos PD, Leong SC, Karkos CD, et al. Spirulina in clinical practice: evidence-based human applications. Evid Based Complement Alternat Med 2011;531053. doi: 10.1093/ecam/nen058. Epub 2010 Oct 19.
  20. Berthold HK, Naini A, Di Mauro S, et al. Effect of ezetimibe and/or simvastatin on coenzyme Q10 levels in plasma: a randomised trial. Drug Saf 2006;29:703-12.
  21. Andallu B, Radhika B. Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) root. Indian J Exp Biol 2000;38:607-9.
  22. Agnihotri AP, Sontakke SD, Thawani VR, Saoji A, Goswami VS. Effects of Withania somnifera in patients of schizophrenia: a randomized, double blind, placebo controlled pilot trial study. Indian J Pharmacol. 2013;45(4):417-8.
  23. Campbell NRC, Hasinoff BB, Stalts H, et al. Ferrous sulfate reduces thyroxine efficacy in patients with hypothyroidism. Ann Int Med 1992;117:1010-3.
  24. Rundek T, Naini A, Sacco R, et al. Atorvastatin decreases the coenzyme Q10 level in the blood of patients at risk for cardiovascular disease and stroke. Arch Neurol 2004;61:889-92.
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Beauty routine with antioxidant nutrients

by Yaquelin, RDN

When you think of a beauty routine, you may picture lots of exfoliating and moisturizing along with sunscreen, face wash, toner, face masks. What would you think if I told you food and supplementation is part of my beauty routine? According to several studies, diet plays a significant role in our beauty, there are some good things we can include in our diet like water, collagen, and antioxidants that would work in our favor. On the other hand, there are some foods that may even harm our health, such as excess refined sugars, alcohol, among other food and beverages.

One of the best, but often overlooked, nutrients are antioxidants. In the world of beauty, antioxidants just don’t get as much attention as they deserve. So, here we’ll discuss what they are and the reason our skin needs them!

The problem? Free radicals.

Antioxidants wouldn’t mean much without free radicals. Every day our bodies produce free radicals through normal metabolic processes, but we are also exposed to toxins in the environment which contribute to the formation of more free radicals. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants.

Smoke, alcohol, and UV rays among other factors lead to these free radicals. Some of the things that cause oxidative stress are unavoidable and our skin suffers as a result.

Skin

Our skin’s purpose is to protect our bodies from the external environment. It’s known as the first line of defense for immunity, so it takes the first hit, literally, when our body is attacked from the external environment.

Our skin has a lot to protect. Skin is the largest organ of our body and makes up more than 1/6 of our total body weight. (2) Most beauty products will only reach the surface which is why nourishing the skin from within is essential to maintain its health and appearance.

Skin damage resulting from free radicals manifests in several ways—wrinkles and discoloration being the main forms. These unstable atoms cause damage to our DNA leading to changes in our skin, as we age it may become more difficult for our skin to regenerate and recover from the damage. (10)

The solution? Antioxidants.

Luckily, we know how to neutralize free radicals with antioxidants.

Antioxidants are easily accessible for most people through supplementation, food, and beauty products (topical creams/serums).

Food sources:

Antioxidants are found in most fruits and vegetables, berries being one of the most abundant sources. Other great sources are citrus fruits, peppers, and some beans.

There’s more great news. Even some of your favorite treats contain antioxidants. Wine contains resveratrol, a very powerful antioxidant. One glass is more than enough to see these benefits, too much could have negative effects.

For pregnant women, minors, and anyone else who may be avoiding alcohol, you still have options! Dark chocolate is one of them. Dark chocolate contains flavanols and polyphenols (antioxidants). But just like the wine, a little goes a long way, no need to overindulge.

Supplements

I get it, some people aren’t big fans of vegetables, fruit, wine or chocolate, no worries you still have options. You can still get a variety of antioxidants that serve the same purpose as those found in food.

Astaxanthin has a skin protective mechanism, as it serves as an antioxidant. (1) (6)

Astaxanthin

Try our Astaxanthin

This powerhouse carotenoid helps you maintain healthy cells for widespread wellness support.*

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Selenium assists the antioxidant glutathione peroxidase already found in our skin, to remove harmful substances.

Carotenoids prevents cellular damage and premature aging. Its anti-inflammatory agents prevent the formation of free radicals. It is found in our Foundational Multi.

Vitamin C antioxidant, most common source found in food

CoQ10 is a powerful antioxidant with anti-aging properties.

Lycopene is a free radical scavenger.

Topical

While ingesting a well-rounded diet with antioxidants, you can always go a step further. One research study shows that any protective form of an antioxidant will decrease the amount of oxidative stress.  (3) There are many products in the beauty industry that now include Vitamin C, Vitamin A, and Vitamin E (all antioxidants), they may come in serum, cream or spray form.

My simple beauty routine

  1. Take my Persona Vitamins
  2. Wash my face
  3. Moisturize
  4. Eat a colorful snack (bell pepper, orange)

Want to find supplements that are right for you? Take our free assessment for personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. The highest quality vitamins are delivered to you every month in convenient daily packs.

Resources:

  • Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review

Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018;10(4)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/

  • Melatonin, mitochondria, and the skin

Slominski AT, Zmijewski MA, Semak I, et al. Melatonin, mitochondria, and the skin. Cell Mol Life Sci. 2017;74(21):3913-3925.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5693733/

  • Skin penetration and antioxidant effect of cosmeto-textiles with gallic acid

Alonso C, Martí M, Barba C, Lis M, Rubio L, Coderch L. Skin penetration and antioxidant effect of cosmeto-textiles with gallic acid. J Photochem Photobiol B, Biol. 2016;156:50-5.

https://www.sciencedirect.com/science/article/abs/pii/S1011134415301068?via%3Dihub

  • Systemic Antioxidants and Skin Health

Nguyen G, Torres A. Systemic antioxidants and skin health. J Drugs Dermatol. 2012;11(9):e1-4.

https://jddonline.com/articles/dermatology/S1545961612E0001X

  • Nutrition and skin.

Pappas A, Liakou A, Zouboulis CC. Nutrition and skin. Rev Endocr Metab Disord. 2016;17(3):443-448.

https://www.ncbi.nlm.nih.gov/pubmed/27401878

  • Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome

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)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/

  • Nutritional clinical studies in dermatology

Liakou AI, Theodorakis MJ, Melnik BC, Pappas A, Zouboulis CC. Nutritional clinical studies in dermatology. J Drugs Dermatol. 2013;12(10):1104-9.

https://www.ncbi.nlm.nih.gov/pubmed/24085045

  • Skin aging and oxidative stress: Equol’s anti-aging effects via biochemical and molecular mechanisms

Lephart ED. Skin aging and oxidative stress: Equol’s anti-aging effects via biochemical and molecular mechanisms. Ageing Res Rev. 2016;31:36-54.

https://www.sciencedirect.com/science/article/pii/S156816371630109X?via%3Dihub#bib0625

  • Medicine Plus Antioxidants

https://medlineplus.gov/antioxidants.html

  •  Free Radicals and Extrinsic Skin Aging

Poljšak B, Dahmane R. Free radicals and extrinsic skin aging. Dermatol Res Pract. 2012;2012:135206.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3299230/
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Recent Posts

Top 10 Supplements for a Sharper Mind

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

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Foods and Vitamins for Longevity

10 supplements to keep your brain sharp

Root Causes of Bloating You Might Not Know About

by Courtney, MPH, CN

Bloating is a common complaint for many people. Studies show that 15-30% of the population experiences bloating symptoms.1 Bloating is the uncomfortable expansion of the abdomen with varying associated symptoms. Some individuals feel pain during bloating, while others might only notice distension. There are many root causes of bloating as well as many false opinions that bloating treatment is one-size-fits-all. There isn’t one food or supplement that will relieve bloating, because everybody’s bloat is unique. If you experience this uncomfortable chronic condition, here are 4 causes of bloating you may want to ask your doctor about.

You don’t produce enough stomach acid or digestive enzymes

Stomach acid, or gastric juice, is responsible for the breakdown of food. Stomach acid is comprised of digestive enzymes, hydrochloric acid, and other substances. The body produces 3-4 liters of stomach acid every day.2 Stomach acid also helps to kill bacteria. In addition, digestive enzymes are produced by the pancreas and help to split proteins. Low stomach acid or enzymes can lead to undigested or improperly digested food and sluggish gut movement. While not a common disease, pancreatic insufficiency is a disease of the pancreas that leads to low enzyme production. Low stomach acid can also have many etiologies such as mineral deficiencies or ongoing stress. If you have digestive symptoms including abdominal pain, bloating, loss of appetite, feelings of fullness, or diarrhea, talk to your doctor.3

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You have a mystery food intolerance

Food intolerances are common, especially as our food becomes more processed. Common trigger foods include lactose (milk, yogurt, and some cheeses) and gluten (breads, pastries, and pasta). It is important to note that food allergies and intolerances are two different conditions. According to the GI Society, “In contrast to food allergy, food intolerance does not involve the body’s immune system. Intolerance is an adverse reaction to a food, likely to originate in the gastrointestinal system, usually caused by a limited ability or an inability to digest or absorb certain foods or their components.”4 Food intolerances can cause bloating, abdominal pain, and bowel changes. Food intolerances, unlike food allergies, are difficult to test for. You can keep a food journal with symptoms to identify your trigger foods. You can then test with an elimination diet to find out which foods are causing your symptoms. Talk to your doctor or a nutritionist for more information.

You haven’t been tested for SIBO

Small Intestinal Bacteria Overgrowth occurs when the small intestine experiences an overgrowth of bacteria. While the bacteria may not necessarily be “bad”, the small intestine is not meant to house large amounts of bacteria, regardless of if they are beneficial or not. Overgrowth of bacteria in the small intestine can lead to inappropriate fermentation of foods that lead to chronic bloating that doesn’t resolve on its own. Symptoms of SIBO can be reduced by adhering to a low FODMAP diet, a diet low in fermentable oligo-, di-, mono-saccharides, and polyols. High FODMAP foods include apples, blackberries, watermelon, garlic, beans, onions, broccoli, and many types of grains. While a low FODMAP diet is great to reduce symptoms before or during treatment, it can cause long-term vitamin, mineral, and fiber restriction. Treatment options should first include finding the root cause of SIBO (low gut motility or abdominal adhesions, for example) and then treating with antibiotics or antimicrobial herbs. Treatment should be closely monitored to ensure SIBO does not return. If you are interested in testing, ask your doctor for more information on breath tests.

You are chronically stressed

Stress doesn’t just impact the mind, it can also physically attack the body and nervous system. In fact, stress that directly causes digestive upset happens via the “brain-gut axis”. Yes, your brain is directly related to your intestines! Harvard Health describes how the brain-gut axis can lead to digestive upset; “In response to less severe stress, such as public speaking, the digestive process may slow or be temporarily disrupted, causing abdominal pain and other symptoms of functional gastrointestinal disorders. Of course, it can work the other way as well: persistent gastrointestinal problems can heighten anxiety and stress.”5 Slow and sluggish digestion can lead to symptoms such as bloating. If you experience both chronic bloating and chronic stress, try taking at least 5 deep breaths before and after every snack and meal. You can also implement daily stress reduction practices such as walking before eating or starting your day with a calming yoga class.

In addition to the solutions above, using digestive supplements can support your search for the root cause of your bloating. Using motility-activating supplements such as Ginger is a great way to improve your digestion if you have slow gut movement. If you are low in digestive enzymes, try a supplemental Digestive Enzyme. If you experience gas along with your bloating, try finishing your meals with Peppermint Oil. To find out exactly what your body needs, you can take Persona’s personalized questionnaire.

As George Herbert once said, “A good digestion turneth all to health”.

Want to find supplements that are right for you? Take our free assessment for personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. The highest quality vitamins are delivered to you every month in convenient daily packs.

Sources:

  1. Lacy BE, Gabbard SL, Crowell MD. Pathophysiology, evaluation, and treatment of bloating: hope, hype, or hot air?. Gastroenterol Hepatol (N Y). 2011;7(11):729-39.
  2. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. How does the stomach work? 2009 Dec 31 [Updated 2016 Aug 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279304/
  3. Pancreatic Insufficiency. Medical University of South Carolina. http://ddc.musc.edu/public/diseases/pancreas-biliary-system/pancreatic-insufficiency.html. Accessed February 27, 2020.
  4. Food Allergy vs. Intolerance. GI Society Canadian Society of Intestinal Research. https://badgut.org/information-centre/health-nutrition/food-allergy-vs-intolerance/. Published 2011. Accessed February 27, 2020.
  5. Stress and the sensitive gut. Harvard Health. https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut. Published August 2010. Accessed March 2, 2020.
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7 ways to be smart about health during cold and flu season

by Persona Nutrition

As everyone is anticipating the start of spring, in reality we are still knee deep in cold and flu season. You should be mindful of protecting yourself against germs and supporting your body’s immunity system throughout the year, but especially in the months from November through April.

When people are together there is always going to be a higher likelihood of exposure to bacteria and viruses. Whether you’re in the gym, catching a flight or meeting friends for drinks, you’re in close contact with other people. 

There are a number of different ways you can minimize your exposure to germs and support your body’s own immunity system. Here are my top seven ways.

    1. Sleep is extremely important as it refreshes the immune system. The length of sleep is variable per person, but typically the sweet spot is between 6-8 hours. If you’re sleep depleted, you’re much more likely to get a cold.

 

    1. Wash up whenever you can, but especially before and after eating. Also, it’s better to use antibacterial soap for at least 20 seconds instead of gel hand sanitizers. However, if you don’t have the option for soap and water, you should use what you have available.

 

    1. Clean your seat, headrest, armrest and table trays too. When you’re traveling be sure to pack antibacterial towelettes so you can easily wipe down the space you’ll be occupying for the next few hours. If you are flying, turn the overhead air nozzle all the way up and direct slightly away from you to create a laminar airflow away from you.

 

    1. Support your immunity by finding just the right balance of exercise – the key is not to overdo it as over-exercise can make you more vulnerable to most viral illnesses.

 

    1. Nutrition research points to the use of some dietary supplements to help support overall health and wellness, especially for those who aren’t getting at least five servings of fresh fruits and vegetables daily – more than 80 percent of us. For instance, if you have a slight deficiency in vitamin D, you may be more susceptible to contracting influenza according to a study published in the BMJ. Curcumin is another nutrient that supports health, and may have anti-viral and anti-bacterial properties. If you couple it with black pepper, it can help elevate curcumin levels. Tip: Persona offers vitamin D3 in its foundational multivitamin as well as curcumin coupled with black pepper in its foundational formula.

 

    1. Use a sauna, if you have access to one, 2-3 times per week as it can support immunity.

 

    1. It’s now socially acceptable to replace the traditional handshake greeting with an elbow bump. And, turn the other way when you see someone coughing.

 

Don’t underestimate the power of your body’s immunity system. It’s important to take measures to optimize it throughout the year and especially during peak cold and flu season.

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SIBO 101: symptoms, causes, and treatments

by Carielle, MS, RDN

What is SIBO?

Small Intestinal Bacterial Overgrowth, also known as “SIBO,” is a condition where excessive amounts of bacteria are present in your small intestine rather than the large intestine where they are normally found. The human gut flora has 10 times more bacteria in the body than cells (crazy, right?) and the majority of these bacteria are usually located in the colon. These bacteria ferment carbohydrates which can cause various digestive symptoms and even nutritional deficiencies in some cases.  

What causes SIBO?

SIBO can be the result of several underlying conditions including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease and a variety of other conditions. It can also result from a reduction of naturally occurring stomach acid or from an immune system that isn’t functioning properly. The truth is, SIBO is not yet well understood, but trends in associated conditions, symptoms and treatment have been identified.

Common symptoms?

The signs and symptoms of SIBO can be caused by the malabsorption of nutrients and/or the inflammation that can arise from the fermentation occurring in the small intestine. The digestive symptoms result from the gas produced by the fermentation going on in the small intestine. Studies show that the most common symptoms of SIBO are bloating, gas, abdominal distension, diarrhea and abdominal pain (1).

How do you know if the symptoms you are experiencing are due to SIBO?

See your practitioner if you have any symptoms of SIBO. Doctors often diagnose with a breath test. The premise of the breath test is that since SIBO causes your small intestine to produce methane/hydrogen gas from breaking down sugar in your small intestine, measuring levels of these gases in the breath can help diagnose. (Breath is measured after you are given a highly fermentable drink).

How can you treat SIBO?  

Once diagnosed, it’s important to work with your practitioner to get the right treatment for SIBO. SIBO can be treated with a combination of antibiotics and diet changes. Antibiotic treatment is meant to directly kill the bacteria in the small intestine and introducing diet changes can help to indirectly starve the bacteria to death. It’s also important to treat any nutritional deficiencies that may have occurred.

Dietary approach:

Foods containing FODMAPs are often removed as a dietary approach to managing SIBO. These are a group of carbohydrates that your gut has a harder time absorbing properly. Studies have shown that a Low FODMAP diet can help to alleviate GI symptoms and reduce gas production. (2) It’s important to stress that low FODMAP is meant to be followed short-term (typically 4 to 8 weeks) to manage SIBO symptoms and decrease bacterial overgrowth. Long term is not recommend because it can restrict important and beneficial nutrients.

FODMAP stands for:

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And
  • Polyols

Examples of foods you may eliminate on a low FODMAP diet include:

  • Fructose (high-fructose corn syrup, agave syrup, honey, apples, pears)
  • Lactose (milk and yogurt)
  • Fructans (wheat, barley, rye, onions, garlic)
  • Galactans (legumes)
  • Polyols (sugar alcohols, mushrooms, cauliflower, avocados, stone fruits)

Supplementation:

Adding a digestive enzyme into your supplementation routine can help to break down the fat, carbohydrates, and protein that you eat and helps ease bloating associated with SIBO. Our Happy Gut Formula contains Digestive Enzymes and Peppermint Plus to help with bloating and improve digestion. Want to support your digestive health custom-tailored supplements?  Take our free assessment for personalized recommendations based on your unique needs.

References:

  1. Pimentel M, Saad RJ, Long MD, Rao SSC. ACG Clinical Guideline: Small Intestinal Bacterial Overgrowth. Am J Gastroenterol. 2020 Feb;115(2):165-178.
  2. Bellini M, Tonarelli S, Nagy AG, Pancetti A, Costa F, Ricchiuti A, de Bortoli N, Mosca M, Marchi S, Rossi A. Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients. 2020 Jan 4;12(1). pii: E148.
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5 foods that support the cardiovascular system

by Carielle, MS, RDN

It is projected that by 2030, more than 40% of the US adult population will have some form of cardiovascular disease (1). Thankfully, a healthy diet and lifestyle are strong weapons to fight it! It’s no secret that a diet high in fruit and vegetable intake can lower your risk of heart disease — But, let’s get a little more specific. Here’s a look at 5 foods that work hard to support your heart.

Leafy greens

Leafy green vegetables have a great reputation for overall health, but there has been more recent interest in how they can benefit cardiovascular health. Phylloquinone, the major dietary source of vitamin K, is found abundantly in dark-green leafy vegetables and has been shown to reduce risk factors for cardiovascular disease (2).

Here are a few ideas to get your greens in each day:

  • Add a handful of spinach to your smoothie (You probably won’t even taste it!)
  • Swap your next rice-based burrito bowl for a greens-based taco salad
  • Try our Spirulina supplement!
  • Stir a cup of kale into a soup or stew during the last 3-5 minutes of cooking

Whole grains

Whole grains are a great source of nutrients that play a role in supporting heart health and include fiber, B vitamins, and some trace minerals such as iron, magnesium and zinc. The recommendation in the US and Canada is that all adults eat at least half of their grains as whole grains (that’s at least 3 servings per day of whole grains).

Here are some examples of whole grains you can try incorporating into your diet.

  • Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
  • High-fiber cereal with 5 g or more fiber in a serving
  • Whole grains such as brown rice, barley and buckwheat
  • Whole-grain pasta
  • Oatmeal (steel-cut or regular)

Healthy fats

Heart-healthy poly- and monounsaturated fats have been linked to a lower risk of heart disease by lowering bad LDL cholesterol levels and triglycerides and increasing good HDL cholesterol. These fats also provide essential fatty acids your body needs but can’t produce.

Try incorporating these healthy fats into your diet:

  • Fatty fish (salmon, mackerel, sardines, tuna)
  • Omega-3 and DHA supplements
  • Nuts, seeds (Walnuts, flaxseed, chia seeds)
  • Avocado – try it on toast, on top or your salad, or in a smoothie!

Berries

Berries pack a punch when it comes to nutrients and antioxidants! Anthocyanin-rich berries have demonstrated a variety of benefits to human health, including reducing oxidative stress and inflammation that contribute to heart disease (3).

Here are some tips to boost your berry intake:

  • Add a handful of blueberries into your morning oatmeal
  • Throw some frozen mixed berries into your smoothie
  • Toss them into your whole-grain pancake batter or on top of your waffle
  • Make a them a sweet addition to your next salad

Beans

Beans and legumes have been gaining attention as an important part of a healthy diet for many reasons – they are high in fiber and several beneficial micronutrients and phytochemicals. Studies are now showing that they may protect against coronary heart disease, diabetes, high blood pressure and inflammation (4).

Here are some delicious ways to add more beans into your diet:

  • Try adding white beans into your pesto pasta
  • Prepare a soup or stew that features beans/legumes
  • Toss them into your salad
  • Add hummus to an egg sandwich or avocado toast!

Want to start taking supplements to support heart health? Take our free assessment to get personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. Get your custom recommendations.

References:

  1. Aune D, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017 Jun 1;46(3):1029-1056.
  2. Douthit MK, et al. Phylloquinone Intake Is Associated with Cardiac Structure and Function in Adolescents. J Nutr. 2017 Oct 1;147(10):1960-1967.
  3. Safra-Stone S, et al. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83.
  4. Bouchenak M, Lamri-Senhadji M. Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013 Mar;16(3):185-98.
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Supplements for dry skin in winter

by JoAnne, MSN, CN

Do you love winter and outdoor sports but suffer from dry, itchy skin or cracked nails? Don’t worry, I have some simple suggestions and supplements to help support your skin needs.

With the winter season upon us, cold weather can bring about dry skin, hair, and even nails due to temperature changes, reduction in humidity, and using heat in your house. Washing your hands can also make it difficult to keep your skin hydrated and soft. Constant exposure to hot water and soap, hand sanitizers, and other harsh chemicals can strip oils from your skin.

Best supplements for dry skin

One way to help support healthy skin is to reduce inflammation. Omega-3 fatty acids are vital for reducing inflammation within the body and are being researched for many other health benefits as well. We mainly find these healthy fats in wild-caught salmon, sardines, cod, walnuts, and flaxseeds. While these are a great addition to a healthy diet, it can be hard for food alone to provide enough omega-3 fatty acids to your diet to get the full benefits. One way to meet those needs is to take an omega-3 fatty acid supplement. Omega-3 fish oil, vegan DHA, and evening primrose oil are all dietary supplements that help to support a healthy inflammatory response to promote skin health.

Both omega-3 and omega-6 play a protective role in the barrier and integrity of the skin. These fatty acids also provide strength in the dermal and epidermal layers of the skin by modulating the inflammatory response. If you are deficient in essential fatty acids, you can lose moisture in your skin, which may lead to rashes, dry skin, and itchiness.

Need healthy skin support?

If you want to support your skin health and you think you may not be getting enough healthy fats in your diet, consider supplementing with essentials fatty acids including omega 3, DHA, or evening primrose oil.

Want to find supplements to support clear, radiant skin all year long? See which high-quality vitamins we recommend to support healthy, hydrated skin. Get Recommendations.

Correction to Lancet Child Adolesc Health 2019; published online Nov 27. https://doi.org/10.1016/S2352-4642(19)30342-6. Lancet Child Adolesc Health. 2019;

Available at: http://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids#content-availability. Accessed January 12, 2020.

Available at: http://www.medicinenet.com/dry_skin/article.htm. Accessed January 12, 2020.

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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Health benefits of adaptogens

by Gabby, MA, BSN

It’s common to experience countless stressors in our daily life from our environment, relationships, emotional stress, physical stress, etc. Though stress isn’t always a bad thing when short-lived, prolonged stress is more challenging to cope with overtime and is hard on us both physically and mentally. Thankfully, there are multiple ways to manage stress, including meditation, yoga, music, art, and adaptogens!

What are adaptogens?

Adaptogens are a group of plants that work with the body’s stress response system to adapt to our needs. They are herbs, roots, and fungi that have gained popularity recently in the wellness culture and can be found as supplements, powders, or in juice bars, tonic beverages, and food. Though some of us have just recently learned of all the benefits, it has been used for thousands of years in both Chinese and Aryurvedic medicine to help support the body to cope with stress and other health goals.1

What do adaptogen herbs do?

Clinical trials have found that adaptogens support our mental and physical health by combating against fatigue and stress.2 Adaptogens aid the body to restore homeostasis both physically and mentally by adjusting the release of our stress hormones from the adrenal glands. It can help influence and adjust different organs and tissues in the body to reach balance. Some adaptogens help boost energy, immunity, stamina, the ability to focus, while others may help to support calming anxiety and depression.1,2

The different types of adaptogen herbs

Though there are numerous different types of adaptogenic herbs, we’ll go over four different ones – Ashwagandha, Rhodiola, Panax ginseng (Asian ginseng), and Cordyceps.

Ashwagandha

Ashwagandha is a versatile adaptogenic herb that adapts to your needs to help regulate balance – it is known as one of the most important herbs and has been used for thousands of years in traditional medicine to support immunity, vitality, stamina, and energy, but also supports overall calmness and sleep if needed. It helps reduce inflammation, manages cortisol and can help stabilize your whole hormonal system, while supporting the function of your thyroid and adrenals.3

Rhodiola

Rhodiola helps enhance physical and mental endurance and is popular among athletes to support performance and ease their recovery. Like all adaptogens, Rhodiola works to help reduce stress and lower cortisol levels. It supports mental alertness and clarity and can provide a boost of energy.4

Panax ginseng

Panax ginseng (Asian ginseng) is a root that is known as one of the most stimulating adaptogens. It supports the ability to concentrate, improve memory, enhances physical stamina, and immunity. Panax ginseng also helps prevent age-related cognitive decline, ease anxiety and depression and supports hormonal health.5

Cordyceps

Cordyceps is a medicinal mushroom that supports the body in multiple ways. It provides support in immunity, reduces inflammation, and is known to support normal blood sugar levels. Cordyceps is also known to increase both physical and mental endurance.6

Customized personal vitamin packs

Want to find adaptogens to support your body’s stress response? We’ve got you covered. Take our assessment for a personalized daily vitamin packs tailored to your needs. Get custom recommendations.

References:

  1. Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224.
  2. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57.
  3. 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):208-13.
  4. Li Y, Pham V, Bui M, et al. an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Curr Pharmacol Rep. 2017;3(6):384-395.
  5. Available at: http://nccih.nih.gov/health/asianginseng/ataglance.htm. Accessed February 1, 2020.
  6. Tuli HS, Sandhu SS, Sharma AK. Pharmacological and therapeutic potential of Cordyceps with special reference to Cordycepin. 3 Biotech. 2014;4(1):1-12.
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What Is Nutrigenomics?

by Courtney, MPH, CN

Nutrigenomics is the study of how nutrition impacts genes, with a specific interest in how the diet may contribute to or prevent disease. The study of genetics in general has been of interest to scientists for many years but has more recently sparked interest in the public as consumer testing is now available in easy, take-home kits. With one quick saliva sample you can discover your genetic disease risk, relatives, and country of origin. Expanding beyond just the basics, nutrigenomic testing is now widely available as well. Companies are offering basic suggestions on foods that fit best with your genetic makeup, such as foods that may contribute to weight gain or digestive upset, or genetic predispositions to certain types of nutrient deficiencies. Nutrigenomics is taking personalized nutrition to the extreme. So, what exactly do we know about nutrigenomics?

Nutrigenomics is relatively new to the public market

The topic of nutrigenomics is quickly becoming popular in the United States and around the world.  Scientists Neeha and Kinth point out, “…there is an urgent need to boost more research in this field to help people in understanding the relationship between diet and health, and to ensure that everyone benefits from the genomic revolution.”1 However, the application of gene and nutrition technologies were mostly untried and untested in the early 2000s.2 Even though that was 20 years ago, bringing a new scientific technology to the consumer market takes time. It has only been in the past couple of years that the average person could pick up a genetic and nutrition kit online or at the pharmacy.

This raises the question – is it too early to jump into genetic/genomic testing? Perhaps not, but test results should be digested with a few key points in mind.

Genetic results should only be interpreted by trained professionals

Just like any other type of specialist, the study of genetics and genomics is best understood by a specialist. A geneticist, a genetic counselor, or a medical provider who specializes in genetics and genomics is best equipped to help an individual understand results.3 Without proper interpretation, results could be confusing or even alarming. Just like if your doctor drew your blood and sent you home with results but no consultation, you likely won’t understand what is truly important and what isn’t. Many “abnormal” results still can easily be dealt with. If you are interested in trying genetic testing for yourself, purchase an all-inclusive kit from a reputable company, or ask your primary care provider for a referral.

Genetic tests raise ethical issues

Your genes tell the unique story of you. However, they tell a story about you that even you may not be familiar with. Looking into individual genes is almost something right out of a sci-fi movie; you can now get a glimpse into your future. Are you likely to develop Alzheimer’s? A genetic test can tell you. Although, that may not be something you really want to know. On the other hand, it might give you the option to take preventative steps now, like improving your diet. Ultimately, it’s up to you to decide if you are interested in having an in-depth look into your health.

Nutrigenomics is debunking the “one-size-fits-all” philosophy

Food science is constantly evolving and is often confusing to consumers. The food pyramid today looks entirely different than the food pyramid in the 1990s. It’s difficult to keep up with the trends; keto, intermittent fasting, paleo, dairy-free, gluten-free, vegan, flexitarian, are just a few diets that have become very popular just in the last 5 years. The future of nutrigenomics will help to answer the questions, “Are all foods really healthy?” and “Are any foods really bad”? Rather than blindly following the latest dietary trends, each individual can have access to understanding their own unique dietary needs. Imagine everybody eating for the benefit of their own body rather than spending time becoming frustrated when the diet their friend is finding success on doesn’t work for them. Nutrigenomic research shows even generalized micro- and macronutrient recommendations do not affect every individual in the same way.4 Scientists now even believe that diseases like obesity can be addressed on a molecular and metabolic level.5 As nutrigenomics continues to develop over the next few decades, we are sure to see a complete disruption of the current nutrition industry.  

If you are interested in personalizing and optimizing your nutrition, speak to your doctor about what genetic testing options would be best for you.

If you know you want a personalized supplement program but aren’t ready to dive into nutrigenomics, try taking our online assessment. You’ll receive supplement recommendations tailored to your diet, health, lifestyle, and prescription medications. Find out what your body really needs

Sources:

  1. Neeha VS, Kinth P. Nutrigenomics research: a review. J Food Sci Technol. 2013;50(3):415-28.
  2. Astley SB. An introduction to nutrigenomics developments and trends. Genes Nutr. 2007;2(1):11-3.
  3. Why might someone have a genetic consultation? National Institutes of Health. https://ghr.nlm.nih.gov/primer/consult/reasons. Published January 21, 2020. Accessed February 10, 2020.
  4. Peña-romero AC, Navas-carrillo D, Marín F, Orenes-piñero E. The future of nutrition: Nutrigenomics and nutrigenetics in obesity and cardiovascular diseases. Crit Rev Food Sci Nutr. 2018;58(17):3030-3041.
  5.  Joffe YT, Houghton CA. A Novel Approach to the Nutrigenetics and Nutrigenomics of Obesity and Weight Management. Curr Oncol Rep. 2016;18(7):43.
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