<h3>Supplements for Menopause</h3><p>Did you know that a healthy diet, nutrition and lifestyle can help to ease the transition into menopause? The menopause is a natural process that women undergo, between the age of around 45 and 55 where hormonal changes involving a reduction in oestrogen, cause periods to become less regular and eventually stop altogether. The process can occur over several months or it can take years. According to the NHS, the average age for a women to have officially reached menopause is 51. The transitional phase is often referred to as the peri-menopause. </p><p>Common symptoms of peri-menopause include hot flashes, vaginal dryness, sleep problems, redcued libido, low mood, anxiety, night sweats. Some of these symptoms may continue after menopause. </p><p>There are a range of things you can do to help manage these symptoms, including avoiding some of the things that can trigger hot flashes such as spices, alcohol and caffeine. Other strategies to manage menopause symptoms include stress reduction, regular physical activity, and consuming foods that contain phytoestrogens.</p><p></p><h3>Key Foods for Menopause</h3><p>Including phytoestrogen-rich foods in your diet can be helpful for managing the hormonal ups and downs of perimenopause and menopause, as they can help to modulate fluctuating levels of oestrogen. Oestrogen helps to maintain bone density, therefore consuming foods high in bone-supporting nutrients such as calcium, magnesium, zinc, vitamin D, manganese, phosphorus, boron and vitamin K, is also important during and after the menopause as oestrogen levels fall.</p><ul><li><strong>Phytoestrogens</strong> are naturally found in flaxseeds, soy products such as whole bean soy milk, tofu, tempeh, natto, chickpeas, red clover and sesame seeds.</li><li><strong>Oily fish </strong>such as sardines, salmon, trout, mackerel, herring and anchovies are rich in vitamin D. </li><li><strong>Green vegetables</strong> like collard greens, broccoli, and kale are packed with calcium.</li><li><strong>Nuts and seeds</strong> are brimming with bone-building minerals such as zinc, magnesium and manganese. </li><li><strong>Dairy foods</strong> such as yoghurt, butter, cheese and milk are good sources of calcium and phosphorus. </li></ul><p></p><h3>Which Supplements Can Support Menopause? </h3><ol type="1"><li>Red Clover </li><li>Black Cohosh</li><li>Soy Isoflavones </li><li>Valerian Root</li><li>St John’s Wort </li></ol><p></p><h3>Top Tips on Buying Supplements for Menopause</h3><ul><li>Red Clover, Black Cohosh and St John’s Wort can be found in tablet form, as a tincture or as a herbal tea if you’re looking for a gentler effect. </li><li>Seek the guidance of a qualified herbalist or registered nutritional therapist before taking herbal supplements to ensure the right dosage and duration.</li><li>If you are taking any medications or have a thyroid problem, consult your doctor or pharmacist to check that the above supplements are safe for you to take due to potential interactions. </li></ul><p></p><h3>Nutritional Therapy Support For Menopause</h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with menopause and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations  </p><p></p>

Vitamins For Menopause

Ease your symptoms with the best Menopause Supplements on the market. Search a range of Vitamins for Menopause that aid in comfort & relief. Discover today!

Menopause

Registered Nutritional Therapist. PgDip Nutrition Science & Practice. 

<p>Find and compare vitamins for dealing with symptoms of menopause</p>

Vitamins for Menopause

<p>As we age, our bones lose strength and density, and we become more prone to fractures and osteoporosis – literally ‘porous bones’. The risk of osteoporosis is greater for post-menopausal women, due to the loss of the bone protective effects of oestrogen.</p><p>Dairy products are often said to be the best foods for strong bones due to their high calcium content, but strong bones need more than just calcium. In fact, there’s a whole team of nutrients needed to build and maintain bone tissue, including magnesium, zinc, vitamin D, manganese, boron, and vitamin K.</p><h5>Here are our top 5 non-dairy food sources of bone-building nutrients:</h5><p><strong>Sardines</strong></p><p>Sardines and other oily fish like salmon and mackerel are rich in vitamin D. Vitamin D regulates calcium and phosphorus absorption in the small intestine and helps promote calcium uptake by bone-building cells. Sardines are packed with tiny soft bones which if eaten, also supply calcium itself.</p><p><strong>Collard greens</strong></p><p>Dark green vegetables like collard greens, broccoli, and kale are packed with calcium. The green vegetables need calcium as part of their skeletal structure to be able to grow upright just as we need it in our bones.</p><p><strong>Nuts and seeds</strong></p><p>Almonds, cashews, hazelnuts, Brazil nuts, pumpkin seeds, flaxseeds, sesame seeds, sunflower seeds – nuts and seeds are brimming with the trace minerals our bodies need to build strong bones. These nutrient-dense foods provide zinc, magnesium, and manganese, making them an essential part of any bone-health nutrition plan.</p><p><strong>Broccoli</strong></p><p>As well as being a good plant source of calcium, broccoli gives us magnesium, vitamin C and vitamin K. Vitamin C plays an important role in maintaining the honeycomb matrix structure inside bone tissue that the minerals latch on to. Vitamin K is used to form osteocalcin, a calcium-binding protein needed for bone mineralization.</p><p><strong>Tofu</strong></p><p>Tofu is one of the best vegan sources of calcium and protein, both of which are necessary for strong bones. Soy is also a rich source of isoflavones, a type of phytoestrogen (plant compound with oestrogen-like actions) known to aid bone mineralization and help manage osteoporosis.</p><p></p><p></p>

These top 5 non-dairy foods contain key nutrients to support strong and healthy bones. 

<a href="/directory/ingredients/collard" target="_blank">Collard greens</a>

<a href="/directory/ingredients/resveratrol" target="_blank">phytoestrogen</a>

<a href="/directory/ingredients/kudzu" target="_blank">isoflavones</a>

<a href="/directory/ingredients/phosphate-salts" target="_blank">phosphorus</a>

<a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>

<a href="/directory/ingredients/vitamin-k" target="_blank">vitamin K</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>

<a href="/directory/ingredients/manganese" target="_blank">manganese</a>

<a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a>

<a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>

<a href="/directory/ingredients/calcium" target="_blank">calcium</a>

<a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>

<a href="/directory/ingredients/sesame" target="_blank">sesame</a>

<a href="/directory/ingredients/boron" target="_blank">boron</a>

<p>As we age, our bones lose strength and density, and we become more prone to fractures and osteoporosis – literally ‘porous bones’. The risk of osteoporosis is greater for post-menopausal women, due to the loss of the bone protective effects of oestrogen.</p><p>Dairy products are often said to be the best foods for strong bones due to their high <a href="/directory/ingredients/calcium" target="_blank">calcium</a> content, but strong bones need more than just calcium. In fact, there’s a whole team of nutrients needed to build and maintain bone tissue, including <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>, <a href="/directory/ingredients/zinc" target="_blank">zinc</a>, <a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>, <a href="/directory/ingredients/manganese" target="_blank">manganese</a>, <a href="/directory/ingredients/boron" target="_blank">boron</a>, and <a href="/directory/ingredients/vitamin-k" target="_blank">vitamin K</a>.</p><h5>Here are our top 5 non-dairy food sources of bone-building nutrients:</h5><p><strong>Sardines</strong></p><p>Sardines and other oily fish like salmon and mackerel are rich in vitamin D. Vitamin D regulates calcium and <a href="/directory/ingredients/phosphate-salts" target="_blank">phosphorus</a> absorption in the small intestine and helps promote calcium uptake by bone-building cells. Sardines are packed with tiny soft bones which if eaten, also supply calcium itself.</p><p><strong><a href="/directory/ingredients/collard" target="_blank">Collard greens</a></strong></p><p>Dark green vegetables like collard greens, <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>, and <a href="/directory/ingredients/kale" target="_blank">kale</a> are packed with calcium. The green vegetables need calcium as part of their skeletal structure to be able to grow upright just as we need it in our bones.</p><p><strong>Nuts and seeds</strong></p><p>Almonds, cashews, hazelnuts, Brazil nuts, <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a> seeds, flaxseeds, <a href="/directory/ingredients/sesame" target="_blank">sesame</a> seeds, <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a> seeds – nuts and seeds are brimming with the trace minerals our bodies need to build strong bones. These nutrient-dense foods provide zinc, magnesium, and manganese, making them an essential part of any bone-health nutrition plan.</p><p><strong>Broccoli</strong></p><p>As well as being a good plant source of calcium, broccoli gives us magnesium, <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a> and vitamin K. Vitamin C plays an important role in maintaining the honeycomb matrix structure inside bone tissue that the minerals latch on to. Vitamin K is used to form osteocalcin, a calcium-binding protein needed for bone mineralization.</p><p><strong><a href="/directory/ingredients/soy" target="_blank">Tofu</a></strong></p><p>Tofu is one of the best vegan sources of calcium and protein, both of which are necessary for strong bones. <a href="/directory/ingredients/soy" target="_blank">Soy</a> is also a rich source of <a href="/directory/ingredients/kudzu" target="_blank">isoflavones</a>, a type of <a href="/directory/ingredients/resveratrol" target="_blank">phytoestrogen</a> (plant compound with oestrogen-like actions) known to aid bone mineralization and help manage osteoporosis.</p><p></p><p></p>

Top 5 Foods for Stronger Bones

<p>As we age, our bones lose strength and density, and we become more prone to fractures and osteoporosis – literally ‘porous bones’. The risk of osteoporosis is greater for post-menopausal women, due to the loss of the bone protective effects of oestrogen.</p><p>Dairy products are often said to be the best foods for strong bones due to their high calcium content, but strong bones need more than just calcium. In fact, there’s a whole team of nutrients needed to build and maintain bone tissue, including magnesium, zinc, vitamin D, manganese, boron, and vitamin K.</p>

<h4>Our top 5 non-dairy food sources of bone-building nutrients</h4><p><strong>1. Sardines</strong></p><p>Sardines and other oily fish like salmon and mackerel are rich in vitamin D. Vitamin D regulates calcium and phosphorus absorption in the small intestine and helps promote calcium uptake by bone-building cells. Sardines are packed with tiny soft bones which if eaten, also supply calcium itself.</p><p><strong>2. Collard greens</strong></p><p>Dark green vegetables like collard greens, broccoli, and kale are packed with calcium. The green vegetables need calcium as part of their skeletal structure to be able to grow upright just as we need it in our bones.</p><p><strong>3. Nuts and seeds</strong></p><p>Almonds, cashews, hazelnuts, Brazil nuts, pumpkin seeds, flaxseeds, sesame seeds, sunflower seeds – nuts and seeds are brimming with the trace minerals our bodies need to build strong bones. These nutrient-dense foods provide zinc, magnesium, and manganese, making them an essential part of any bone-health nutrition plan.</p><p><strong>4. Broccoli</strong></p><p>As well as being a good plant source of calcium, broccoli gives us magnesium, vitamin C and vitamin K. Vitamin C plays an important role in maintaining the honeycomb matrix structure inside bone tissue that the minerals latch on to. Vitamin K is used to form osteocalcin, a calcium-binding protein needed for bone mineralization.</p><p><strong>5. Tofu</strong></p><p>Tofu is one of the best vegan sources of calcium and protein, both of which are necessary for strong bones. Soy is also a rich source of isoflavones, a type of phytoestrogen (plant compound with oestrogen-like actions) known to aid bone mineralization and help manage osteoporosis.</p>

<h3>Supplements for Muscle Building</h3><p>You might be working out, but are you fuelling your body adequately? Whether you’re looking to increase your muscle mass for strength and athletic performance or to compensate for age- and illness-related loss of muscle, an important starting point is to ensure your diet is providing you with the right fuel to achieve your fitness goals. Muscle building needs a good supply of dietary nutrients to provide raw materials, energy and the hormonal conditions for growth. </p><p>In addition to a healthy diet, lifestyle factors that can help to improve your chances of building muscle include finding ways to ease stress (chronically elevated stress hormones are counterproductive to building muscle), good sleep hygiene practices, and avoiding or limiting alcohol intake.</p><p></p><h3>Key Foods for Muscle Building</h3><p>Include the following foods in your diet to help you reach your muscle building goals:</p><ul><li><strong>Protein</strong> -  to grow muscles need a steady intake of the protein building blocks – amino acids – that muscle tissue is predominantly made of. Include protein with every meal, such as meat, eggs, fish and dairy foods – or, for vegan diets, buckwheat, nuts, seeds, tofu, quinoa and soy beans. </li><li><strong>Omega-3 fatty acids </strong>- research suggests that increasing the Omega-3 content of our muscles can improve their function and metabolism. Oily fish such as salmon, herring, anchovies, trout and mackerel are excellent sources. Plant sources include hemp seeds, flaxseeds and walnuts. </li><li><strong>Unrefined, complex carbohydrates</strong> - carbohydrates replenish the glucose in your muscles after exercise. Instead of refined carbohydrates such as cakes, biscuits, crisps and sugary drinks that cause energy peaks and troughs, choose complex carbohydrates that are higher in nutrients and which help to maintain steady energy levels such as sweet potatoes, quinoa, bananas, apples, oats or brown rice.</li><li><strong>Fats</strong> help to build hormones such as testosterone that are involved in muscle building. Foods such as steak, pork, eggs, nuts and their oils, olives, coconut oil, and avocado are good sources.</li></ul><p></p><h3>Which Supplements Can Support Muscle Building? </h3><ol type="1"><li>Protein powders</li><li>Omega-3 fatty acids </li><li>Multivitamin and mineral supplement</li><li>Vitamin D</li></ol><p> </p><h3>Top Tips on Buying Supplements for Muscle Building </h3><ol type="1"><li>Look for protein powders that do not contain added sugars and additives. Protein powders may be sourced from whey or casein (both derived from milk), egg white or plant proteins such as pea, hemp or brown rice. </li><li>Opt for Vitamin D3 which is a more bioavailable form than vitamin D2.</li><li>You can supplement with either a fish oil supplement for omega-3 or if you prefer, a vegan source of omega-3, look for supplements derived from algae oil.</li></ol><p></p><h3>Nutritional Therapy Support For Muscle Building</h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with Muscle Building and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins For Sports & Fitness

Maximise your performance & discover an extensive range of Fitness & Sports Supplements. From nutrition, to protein to amino acids, enhance your workout today!

Sports & Fitness

<h4>Protein powder for muscle gain: what you need to know</h4><p>Whole-food sources of protein such as meat, eggs, fish and dairy foods – or, for vegan diets, buckwheat, hempseed, quinoa and soy beans -- are usually the best way to meet your body’s protein requirements. These foods can provide unprocessed protein together with a range of vitamins and minerals that help protein absorption and maintain overall health. However, when time is short or when your protein intake needs a boost, concentrated protein supplements can be a quick and tasty addition to your diet.</p><h4>Do protein powders work?</h4><p>Research suggests that protein supplements significantly increase both muscle strength and muscle mass when incorporated into a resistance training regime. While this effect is greater in younger people, researchers have speculated that this may be because protein requirements increase with age: older adults are often not eating enough protein even before they start resistance training. At any age, it is clear that lower protein intakes make strength and muscle mass gains much more difficult to attain.</p><h4>What kind of protein powder is best?</h4><p>One review of available research found that neither the source of protein nor the timing of the protein supplement has anything more than a minor role to play in protein’s effects on muscle building. This means that, for anyone wishing to boost muscle building, the choice of protein supplement can be made according to personal preference and availability. From a nutritional point of view, it is important to look for protein sources that do not contain potentially harmful sugars and additives, but it is also worth looking at the potential health benefits and harms from each protein product.</p><h4>Let’s take a look at the most popular supplemental protein sources:</h4><h5>Whey protein</h5><p>Whey is a popular protein supplement for people wishing to build muscle. Whey is derived from milk but is more widely tolerated than other dairy components such as lactose and casein. Whey supplements have proven useful in preventing sarcopenia (muscle wastage) at times of illness or ageing, as they increase muscle protein synthesis. Whey protein is the best source of the branched-chain amino acid, leucine, that is fundamental to the health and growth of muscle.</p><p>Additionally, whey protein is suggested to have health benefits beyond muscular development, including:</p><ul><li>Protection against food allergy and intolerance.</li><li>Increased absorption of vitamin A.</li><li>Improved metabolic health.</li><li>Support for blood glucose regulation.</li><li>Anti-viral effects.</li><li>Improved gut health.</li></ul><p>Whey concentrate tends to contain more of the milk sugar lactose than whey isolate, a form of whey that has undergone further filtering to remove more of its fat and carbohydrate. Whey isolate is therefore potentially better tolerated by more people and contains a higher proportion of protein. Hydrolysed whey is further processed in an attempt to make it more easily absorbed by the body.</p><p>A controversial review of the research in 2021 suggested that ‘chronic and abusive’ use of whey protein can have negative effects on health, predominantly on kidney and liver function. As with any element of food that has been separated out from its original whole food, it is wise to use it occasionally as a dietary supplement and not as a regular replacement for real food.</p><h5>Casein protein</h5><p>Casein is also a milk protein, providing a complete range of essential amino acids. Compared with whey protein, casein is not absorbed by the body as quickly as whey and some research suggests that it does not bring the body composition benefits of whey protein. Casein is also less tolerated, meaning that many people have an allergy or intolerance that would indicate they should steer clear of supplemental casein.</p><p>However, casein is a popular protein supplement for people looking to build muscle as its amino acids are released from the gut more slowly, allowing a steady supply to reach muscles over a longer period of time. As casein and whey occur naturally together in milk, some people prefer to take both.</p><h5>Egg white protein</h5><p>Egg white powder is a complete source of protein that is readily absorbed by the body. Tolerance of concentrated egg white is very individual – some people prefer it to dairy-based proteins, while for others it is an allergen.</p><p>Eggs have the highest Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of all whole foods, indicating high protein quality and digestibility. Egg white protein is also a good source of the branched-chain amino acid, leucine, that is important for the health and development of muscles.</p><h5>Plant-based protein powders</h5><p>Plant protein supplements can be useful for vegans, vegetarians and individuals with dairy intolerance. They can also add variety to the diet – it is, after all, wise to avoid excessive consumption of any one protein source, so that risk of intolerance is minimized.</p><p>For plant-based diets, it is worth remembering that plant sources of protein generally need to be combined with other plant proteins to give the body the complete range of proteins (amino acids) it needs for overall maintenance and repair, synthesis of hormones and neurotransmitters, immune function and muscle development. In addition, plant-based proteins are not as easily absorbed by the body, so larger quantities might be needed.</p><h5>Mix and match from a choice of these popular powders:</h5><ul><li>Pea protein: made from yellow split peas, this protein powder lacks only one of the essential amino acids and is a good source of dietary fibre. It is also rich in branched-chain amino acids that support muscle health.</li><li>Hemp protein: rich in anti-inflammatory and muscle-supporting Omega-3 fatty acids, as well as providing a source of fibre, hemp is a popular protein powder for its taste and health benefits. It doesn’t provide a complete range of amino acids, however, as it is low in leucine and lysine. Mix this powder up with other powders for best results.</li><li>Rice protein: derived from brown rice, this protein powder provides a complete set of the essential amino acids. However, it is low in the amino acid lysine and should be used in conjunction with other protein sources.</li></ul><p>In all, protein powders are best viewed as food supplements rather than actual foods. Make them work for you by experimenting until you find two or three types of protein that suit you and using them where needed rather than as a daily drink. And don’t forget that whole-food proteins – meat, fish, eggs, cheese, nuts, tofu and beans, for example – should still take centre-stage!</p><p></p><p></p>

Whey, casein, egg white or plant-based protein? Which is the best protein powder for muscle gain? 

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">branched-chain amino acids</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega-3 fatty acids</a>

<a href="/directory/ingredients/protein-powder" target="_blank">Protein powder</a>

<a href="/directory/ingredients/whey-protein" target="_blank">Whey protein</a>

<a href="/directory/ingredients/whey-protein" target="_blank">milk protein</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a>

<a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a>

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">leucine</a>

<a href="/directory/ingredients/casein-peptides" target="_blank">casein</a>

<a href="/directory/ingredients/lysine" target="_blank">lysine</a>

<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<h4><a href="/directory/ingredients/protein-powder" target="_blank">Protein powder</a> for muscle gain: what you need to know</h4><p>Whole-food sources of protein such as meat, eggs, fish and dairy foods – or, for vegan diets, <a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a>, hempseed, <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a> and <a href="/directory/ingredients/soy" target="_blank">soy</a> beans -- are usually the best way to meet your body’s protein requirements. These foods can provide unprocessed protein together with a range of vitamins and minerals that help protein absorption and maintain overall health. However, when time is short or when your protein intake needs a boost, concentrated protein supplements can be a quick and tasty addition to your diet.</p><h4>Do protein powders work?</h4><p>Research suggests that protein supplements significantly increase both muscle strength and muscle mass when incorporated into a resistance training regime. While this effect is greater in younger people, researchers have speculated that this may be because protein requirements increase with age: older adults are often not eating enough protein even before they start resistance training. At any age, it is clear that lower protein intakes make strength and muscle mass gains much more difficult to attain.</p><h4>What kind of protein powder is best?</h4><p>One review of available research found that neither the source of protein nor the timing of the protein supplement has anything more than a minor role to play in protein’s effects on muscle building. This means that, for anyone wishing to boost muscle building, the choice of protein supplement can be made according to personal preference and availability. From a nutritional point of view, it is important to look for protein sources that do not contain potentially harmful sugars and additives, but it is also worth looking at the potential health benefits and harms from each protein product.</p><h4>Let’s take a look at the most popular supplemental protein sources:</h4><h5><a href="/directory/ingredients/whey-protein" target="_blank">Whey protein</a></h5><p><a href="/directory/ingredients/whey-protein" target="_blank">Whey</a> is a popular protein supplement for people wishing to build muscle. Whey is derived from milk but is more widely tolerated than other dairy components such as lactose and <a href="/directory/ingredients/casein-peptides" target="_blank">casein</a>. Whey supplements have proven useful in preventing sarcopenia (muscle wastage) at times of illness or ageing, as they increase muscle protein synthesis. Whey protein is the best source of the branched-chain amino acid, <a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">leucine</a>, that is fundamental to the health and growth of muscle.</p><p>Additionally, whey protein is suggested to have health benefits beyond muscular development, including:</p><ul><li>Protection against food allergy and intolerance.</li><li>Increased absorption of <a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a>.</li><li>Improved metabolic health.</li><li>Support for blood glucose regulation.</li><li>Anti-viral effects.</li><li>Improved gut health.</li></ul><p>Whey concentrate tends to contain more of the milk sugar lactose than whey isolate, a form of whey that has undergone further filtering to remove more of its fat and carbohydrate. Whey isolate is therefore potentially better tolerated by more people and contains a higher proportion of protein. Hydrolysed whey is further processed in an attempt to make it more easily absorbed by the body.</p><p>A controversial review of the research in 2021 suggested that ‘chronic and abusive’ use of whey protein can have negative effects on health, predominantly on kidney and liver function. As with any element of food that has been separated out from its original whole food, it is wise to use it occasionally as a dietary supplement and not as a regular replacement for real food.</p><h5>Casein protein</h5><p>Casein is also a <a href="/directory/ingredients/whey-protein" target="_blank">milk protein</a>, providing a complete range of essential amino acids. Compared with whey protein, casein is not absorbed by the body as quickly as whey and some research suggests that it does not bring the body composition benefits of whey protein. Casein is also less tolerated, meaning that many people have an allergy or intolerance that would indicate they should steer clear of supplemental casein.</p><p>However, casein is a popular protein supplement for people looking to build muscle as its amino acids are released from the gut more slowly, allowing a steady supply to reach muscles over a longer period of time. As casein and whey occur naturally together in milk, some people prefer to take both.</p><h5>Egg white protein</h5><p>Egg white powder is a complete source of protein that is readily absorbed by the body. Tolerance of concentrated egg white is very individual – some people prefer it to dairy-based proteins, while for others it is an allergen.</p><p>Eggs have the highest Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of all whole foods, indicating high protein quality and digestibility. Egg white protein is also a good source of the branched-chain amino acid, leucine, that is important for the health and development of muscles.</p><h5>Plant-based protein powders</h5><p>Plant protein supplements can be useful for vegans, vegetarians and individuals with dairy intolerance. They can also add variety to the diet – it is, after all, wise to avoid excessive consumption of any one protein source, so that risk of intolerance is minimized.</p><p>For plant-based diets, it is worth remembering that plant sources of protein generally need to be combined with other plant proteins to give the body the complete range of proteins (amino acids) it needs for overall maintenance and repair, synthesis of hormones and neurotransmitters, immune function and muscle development. In addition, plant-based proteins are not as easily absorbed by the body, so larger quantities might be needed.</p><h5>Mix and match from a choice of these popular powders:</h5><ul><li><a href="/directory/ingredients/phenethylamine" target="_blank">Pea</a> protein: made from yellow split peas, this protein powder lacks only one of the essential amino acids and is a good source of dietary fibre. It is also rich in <a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">branched-chain amino acids</a> that support muscle health.</li><li>Hemp protein: rich in anti-inflammatory and muscle-supporting <a href="/directory/ingredients/fish-oil" target="_blank">Omega-3 fatty acids</a>, as well as providing a source of fibre, hemp is a popular protein powder for its taste and health benefits. It doesn’t provide a complete range of amino acids, however, as it is low in leucine and <a href="/directory/ingredients/lysine" target="_blank">lysine</a>. Mix this powder up with other powders for best results.</li><li>Rice protein: derived from <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>, this protein powder provides a complete set of the essential amino acids. However, it is low in the amino acid lysine and should be used in conjunction with other protein sources.</li></ul><p>In all, protein powders are best viewed as food supplements rather than actual foods. Make them work for you by experimenting until you find two or three types of protein that suit you and using them where needed rather than as a daily drink. And don’t forget that whole-food proteins – meat, fish, eggs, cheese, nuts, <a href="/directory/ingredients/soy" target="_blank">tofu</a> and beans, for example – should still take centre-stage!</p><p></p><p></p>

Choosing a Protein Powder for Muscle Building

<h4>Protein powder for muscle gain: what you need to know</h4><p>Whole-food sources of protein such as meat, eggs, fish and dairy foods – or, for vegan diets, buckwheat, hempseed, quinoa and soy beans -- are usually the best way to meet your body’s protein requirements. These foods can provide unprocessed protein together with a range of vitamins and minerals that help protein absorption and maintain overall health. However, when time is short or when your protein intake needs a boost, concentrated protein supplements can be a quick and tasty addition to your diet.</p><h4>Do protein powders work?</h4><p>Research suggests that protein supplements significantly increase both muscle strength and muscle mass when incorporated into a resistance training regime. While this effect is greater in younger people, researchers have speculated that this may be because protein requirements increase with age: older adults are often not eating enough protein even before they start resistance training. At any age, it is clear that lower protein intakes make strength and muscle mass gains much more difficult to attain.</p><h4>What kind of protein powder is best?</h4><p>One review of available research found that neither the source of protein nor the timing of the protein supplement has anything more than a minor role to play in protein’s effects on muscle building. This means that, for anyone wishing to boost muscle building, the choice of protein supplement can be made according to personal preference and availability. From a nutritional point of view, it is important to look for protein sources that do not contain potentially harmful sugars and additives, but it is also worth looking at the potential health benefits and harms from each protein product.</p><br/>

<h4>Let’s take a look at the most popular supplemental protein sources:</h4><h5>Whey protein</h5><p>Whey is a popular protein supplement for people wishing to build muscle. Whey is derived from milk but is more widely tolerated than other dairy components such as lactose and casein. Whey supplements have proven useful in preventing sarcopenia (muscle wastage) at times of illness or ageing, as they increase muscle protein synthesis. Whey protein is the best source of the branched-chain amino acid, leucine, that is fundamental to the health and growth of muscle.</p><p>Additionally, whey protein is suggested to have health benefits beyond muscular development, including:</p><ul><li>Protection against food allergy and intolerance.</li><li>Increased absorption of vitamin A.</li><li>Improved metabolic health.</li><li>Support for blood glucose regulation.</li><li>Anti-viral effects.</li><li>Improved gut health.</li></ul><p>Whey concentrate tends to contain more of the milk sugar lactose than whey isolate, a form of whey that has undergone further filtering to remove more of its fat and carbohydrate. Whey isolate is therefore potentially better tolerated by more people and contains a higher proportion of protein. Hydrolysed whey is further processed in an attempt to make it more easily absorbed by the body.</p><p>A controversial review of the research in 2021 suggested that ‘chronic and abusive’ use of whey protein can have negative effects on health, predominantly on kidney and liver function. As with any element of food that has been separated out from its original whole food, it is wise to use it occasionally as a dietary supplement and not as a regular replacement for real food.</p><h5>Casein protein</h5><p>Casein is also a milk protein, providing a complete range of essential amino acids. Compared with whey protein, casein is not absorbed by the body as quickly as whey and some research suggests that it does not bring the body composition benefits of whey protein. Casein is also less tolerated, meaning that many people have an allergy or intolerance that would indicate they should steer clear of supplemental casein.</p><p>However, casein is a popular protein supplement for people looking to build muscle as its amino acids are released from the gut more slowly, allowing a steady supply to reach muscles over a longer period of time. As casein and whey occur naturally together in milk, some people prefer to take both.</p><h5>Egg white protein</h5><p>Egg white powder is a complete source of protein that is readily absorbed by the body. Tolerance of concentrated egg white is very individual – some people prefer it to dairy-based proteins, while for others it is an allergen.</p><p>Eggs have the highest Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of all whole foods, indicating high protein quality and digestibility. Egg white protein is also a good source of the branched-chain amino acid, leucine, that is important for the health and development of muscles.</p>

<h5>Plant-based protein powders</h5><p>Plant protein supplements can be useful for vegans, vegetarians and individuals with dairy intolerance. They can also add variety to the diet – it is, after all, wise to avoid excessive consumption of any one protein source, so that risk of intolerance is minimized.</p><p>For plant-based diets, it is worth remembering that plant sources of protein generally need to be combined with other plant proteins to give the body the complete range of proteins (amino acids) it needs for overall maintenance and repair, synthesis of hormones and neurotransmitters, immune function and muscle development. In addition, plant-based proteins are not as easily absorbed by the body, so larger quantities might be needed.</p><h5>Mix and match from a choice of these popular powders:</h5><ul><li>Pea protein: made from yellow split peas, this protein powder lacks only one of the essential amino acids and is a good source of dietary fibre. It is also rich in branched-chain amino acids that support muscle health.</li><li>Hemp protein: rich in anti-inflammatory and muscle-supporting Omega-3 fatty acids, as well as providing a source of fibre, hemp is a popular protein powder for its taste and health benefits. It doesn’t provide a complete range of amino acids, however, as it is low in leucine and lysine. Mix this powder up with other powders for best results.</li><li>Rice protein: derived from brown rice, this protein powder provides a complete set of the essential amino acids. However, it is low in the amino acid lysine and should be used in conjunction with other protein sources.</li></ul><p>In all, protein powders are best viewed as food supplements rather than actual foods. Make them work for you by experimenting until you find two or three types of protein that suit you and using them where needed rather than as a daily drink. And don’t forget that whole-food proteins – meat, fish, eggs, cheese, nuts, tofu and beans, for example – should still take centre-stage!</p><br/>

Choosing a Protein Powder for Muscle Gain 

<h3>Supplements for Anti-ageing  </h3><p>Skin aging occurs due to a combination of physiological changes in our bodies and the environmental factors we are exposed to, causing loss of plumpness, thinning of the skin and a less even skin tone. The World Health Organisation (WHO) states that ageing arises from the effects of cellular damage over time. However, optimal nutrition and a healthy lifestyle can go a long way to protecting the skin from cellular damage and can help to delay the ageing process. </p><p></p><h3>Key Foods for Anti-ageing </h3><ul><li><strong>Eat plenty of dark and brightly coloured fruits and vegetables,</strong> for example red cabbage, bell peppers, apples, citrus fruits and berries. These contain antioxidants that have anti-inflammatory properties which help to protect skin cells from free radical damage. </li><li><strong>Aim to drink 2-3 litres of filtered water per day</strong> to keep the skin hydrated and looking plump and smooth. </li><li><strong>Aim to consume 75g of protein each day</strong>. Protein is important for the repair of skin cells and to promote collagen production, which gives skin its firm structure. </li><li><strong>Eat wholegrains</strong> such as brown rice, quinoa, wholewheat bread and pasta, instead of refined carbohydrates such as white bread and pasta, crackers, cakes and biscuits. This helps to manage blood sugar levels and to reduce inflammation and cellular damage. </li><li><strong>Consume vitamin-C rich foods</strong> such as bell peppers, kiwi, citrus foods, Brussels sprouts, parsley, strawberries, broccoli and kale which helps to protect against free radical damage and supports collagen production and repair of skin cells. </li></ul><p></p><h3>Which Supplements Can Support Anti-Ageing?</h3><ol type="1"><li>Vitamin C</li><li>Omega-3 fatty acids</li><li>Collagen </li><li>Alpha-Lipoic Acid (ALA)</li><li>Vitamin K</li></ol><p></p><h3>Top Tips on Buying Supplements for Anti-Ageing</h3><ul><li>For vitamin C, the ascorbate form rather than ascorbic acid can be a better choice, as this is gentler on your stomach. Adults require 40mg per day. </li><li>Vegan omega-3 supplements are available which are derived from algae oil if you do not want to take a fish based omega-3 supplement.</li><li>Collagen supplements are available in either bovine or marine form. </li><li>Vitamin K supplements are best avoided if you take blood thinning medication as it can interfere with the drug’s effectiveness. </li></ul><p></p><h3>Nutritional Therapy Support For Anti-Ageing   </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with anti-ageing and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins For Anti-aging

Search for anti-aging supplements to help your skin regain its glow. Find vitamins for anti-aging and compare hundreds of brands today at Vitaminology! 

Anti-aging

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<p>Nutrition is closely associated with skin health and is required for all biological processes of skin from youth to old age.  Nutrition levels can repair damaged skin and also cause damage to skin.</p><p>Here, we provide key dietary recommendations to support skin anti-aging by reducing the level of “free” radicals in your body that lead to cell damage. “Free” radicals, also known as Reactive Oxygen Species (ROS), are molecules that cause damage in cells and tissues by oxidative stress.  Oxidative stress occurs both through natural internal processes and externally through UV exposure.</p><h5>Hydration</h5><p>Water is a vital constituent of the body and facilitates the maintenance of balance and tissue function. Water in the body serves multiple roles.  It’s a nutrient, solvent,  carries molecules around the body, maintains body volume and regulates body temperature.  A lack of water may lead to tissue dehydration, aging and inflammation.  Aim to drink at 2 litres  of filtered water per day for adequate hydration and delayed aging.</p><h5>Eat a rainbow-coloured diet</h5><p>This is an easy way to provide the antioxidants and nutrients that the skin needs to prevent “free radical” damage that help with cellular repair and collagen production, including vitamins and minerals.  Consuming a wide range of different coloured vegetables and fruit which contain many different antioxidant compounds, carotenoids, flavonoids and phytonutrients.  Aim to eat at least 7 portions per day, of which 5 portions are vegetables and 2 are fruit.</p><h5>Eat protein</h5><p>Protein contains amino acids which are essential for constructing and repairing skin cells, in particular, promoting collagen and hyaluronic acid production in skin. Hyaluronic acid helps your skin cells retain water so they look plump and youthful. Adequate protein consumption is required to maintain constant tissue renewal, which for skin is approximately 28 days. Collagen is the most abundant protein in the body, and may be supplemented directly with either bovine, porcine or marine form to increase levels.  In more recent years, non-animal sources of collagen have been developed.  Aim for at least 1g of protein per kg body weight daily.  A 125g chicken breast or salmon steak results in the body receiving approximately 25g protein.  100g whole boiled egg provides 14g protein, 100g pulses (eg. kidney beans, chickpeas) or steamed tofu provide, on average 8g protein.</p><h5>Eat a low sugar diet</h5><p>High intakes of  added sugar in the diet leads to peaks in blood sugar and insulin levels which are involved in inflammatory processes and conditions.  Glucose and fructose are two common forms of sugar (from the diet) that can bond with collagen and elastin amino acids leading to the formation of Advanced Glycation End products (AGEs). AGE’s  are associated with skin stiffness, increased fragility and reduced elasticity.  Aim to reduce the quantity of high glycaemic index (GI) foods which promote high blood sugar levels.  Examples of high GI foods are cakes, biscuits, sweets, sugary drinks, fruit juices, alcohol and processed foods.  Examples of low GI foods are wholegrains, beans, lentils, lean protein and low sugar-containing fruit such as berries, apples and pears.</p><h5>Limit caffeine and alcohol</h5><p>Caffeine intake, in excess, increases the production of cortisol, a stress hormone.  Cortisol inhibits the production of collagen, slowing down skin renewal and increasing skin aging. Alcohol has been shown to negatively change the skin’s barrier function and increase its permeability.  Both are dehydrating to the body and result in worsened skin appearance and accelerated skin ageing.</p><p></p><p></p>

Anti-aging foods to include in your diet and support youthful, healthy skin. 

<a href="/directory/ingredients/hyaluronic-acid" target="_blank">hyaluronic acid</a>

<a href="/directory/ingredients/bean-pod" target="_blank">kidney beans</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/beta-carotene" target="_blank">carotenoids</a>

<a href="/directory/ingredients/methoxylated-flavones" target="_blank">flavonoids</a>

<a href="/directory/ingredients/caffeine" target="_blank">caffeine</a>

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

<a href="/directory/ingredients/pear" target="_blank">pears</a>

<p>Nutrition is closely associated with skin health and is required for all biological processes of skin from youth to old age.  Nutrition levels can repair damaged skin and also cause damage to skin.</p><p>Here, we provide key dietary recommendations to support skin anti-aging by reducing the level of “free” radicals in your body that lead to cell damage. “Free” radicals, also known as Reactive Oxygen Species (<a href="/directory/ingredients/rehmannia" target="_blank">ROS</a>), are molecules that cause damage in cells and tissues by oxidative stress.  Oxidative stress occurs both through natural internal processes and externally through UV exposure.</p><h5>Hydration</h5><p>Water is a vital constituent of the body and facilitates the maintenance of balance and tissue function. Water in the body serves multiple roles.  It’s a nutrient, solvent,  carries molecules around the body, maintains body volume and regulates body temperature.  A lack of water may lead to tissue dehydration, aging and inflammation.  Aim to drink at 2 litres  of filtered water per day for adequate hydration and delayed aging.</p><h5>Eat a rainbow-coloured diet</h5><p>This is an easy way to provide the antioxidants and nutrients that the skin needs to prevent “free radical” damage that help with cellular repair and collagen production, including vitamins and minerals.  Consuming a wide range of different coloured vegetables and fruit which contain many different <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> compounds, <a href="/directory/ingredients/beta-carotene" target="_blank">carotenoids</a>, <a href="/directory/ingredients/methoxylated-flavones" target="_blank">flavonoids</a> and phytonutrients.  Aim to eat at least 7 portions per day, of which 5 portions are vegetables and 2 are fruit.</p><h5>Eat protein</h5><p>Protein contains amino acids which are essential for constructing and repairing skin cells, in particular, promoting collagen and <a href="/directory/ingredients/hyaluronic-acid" target="_blank">hyaluronic acid</a> production in skin. Hyaluronic acid helps your skin cells retain water so they look plump and youthful. Adequate protein consumption is required to maintain constant tissue renewal, which for skin is approximately 28 days. Collagen is the most abundant protein in the body, and may be supplemented directly with either bovine, porcine or marine form to increase levels.  In more recent years, non-animal sources of collagen have been developed.  Aim for at least 1g of protein per kg body weight daily.  A 125g chicken breast or salmon steak results in the body receiving approximately 25g protein.  100g whole boiled egg provides 14g protein, 100g pulses (eg. <a href="/directory/ingredients/bean-pod" target="_blank">kidney beans</a>, chickpeas) or steamed <a href="/directory/ingredients/soy" target="_blank">tofu</a> provide, on average 8g protein.</p><h5>Eat a low sugar diet</h5><p>High intakes of  added sugar in the diet leads to peaks in blood sugar and insulin levels which are involved in inflammatory processes and conditions.  Glucose and fructose are two common forms of sugar (from the diet) that can bond with collagen and elastin amino acids leading to the formation of Advanced Glycation End products (AGEs). AGE’s  are associated with skin stiffness, increased fragility and reduced elasticity.  Aim to reduce the quantity of high glycaemic index (<a href="/directory/ingredients/kava" target="_blank">GI</a>) foods which promote high blood sugar levels.  Examples of high GI foods are cakes, biscuits, sweets, sugary drinks, fruit juices, alcohol and processed foods.  Examples of low GI foods are wholegrains, beans, lentils, lean protein and low sugar-containing fruit such as berries, apples and <a href="/directory/ingredients/pear" target="_blank">pears</a>.</p><h5>Limit <a href="/directory/ingredients/caffeine" target="_blank">caffeine</a> and alcohol</h5><p>Caffeine intake, in excess, increases the production of cortisol, a stress hormone.  Cortisol inhibits the production of collagen, slowing down skin renewal and increasing skin aging. Alcohol has been shown to negatively change the skin’s barrier function and increase its permeability.  Both are dehydrating to the body and result in worsened skin appearance and accelerated skin ageing.</p><p></p><p></p>

Dietary Recommendations for Skin Anti-Aging 

<p>Nutrition is closely associated with skin health and is required for all biological processes of skin from youth to old age.  Nutrition levels can repair damaged skin and also cause damage to skin.</p><p>Here, we provide key dietary recommendations to support skin anti-aging by reducing the level of “free” radicals in your body that lead to cell damage. “Free” radicals, also known as Reactive Oxygen Species (ROS), are molecules that cause damage in cells and tissues by oxidative stress.  Oxidative stress occurs both through natural internal processes and externally through UV exposure.</p><h5>Hydration</h5><p>Water is a vital constituent of the body and facilitates the maintenance of balance and tissue function. Water in the body serves multiple roles.  It’s a nutrient, solvent,  carries molecules around the body, maintains body volume and regulates body temperature.  A lack of water may lead to tissue dehydration, aging and inflammation.  Aim to drink at 2 litres  of filtered water per day for adequate hydration and delayed aging.</p><h5>Eat a rainbow-coloured diet</h5><p>This is an easy way to provide the antioxidants and nutrients that the skin needs to prevent “free radical” damage that help with cellular repair and collagen production, including vitamins and minerals.  Consuming a wide range of different coloured vegetables and fruit which contain many different antioxidant compounds, carotenoids, flavonoids and phytonutrients.  Aim to eat at least 7 portions per day, of which 5 portions are vegetables and 2 are fruit.</p>

<h5>Eat protein</h5><p>Protein contains amino acids which are essential for constructing and repairing skin cells, in particular, promoting collagen and hyaluronic acid production in skin. Hyaluronic acid helps your skin cells retain water so they look plump and youthful. Adequate protein consumption is required to maintain constant tissue renewal, which for skin is approximately 28 days. Collagen is the most abundant protein in the body, and may be supplemented directly with either bovine, porcine or marine form to increase levels.  In more recent years, non-animal sources of collagen have been developed.  Aim for at least 1g of protein per kg body weight daily.  A 125g chicken breast or salmon steak results in the body receiving approximately 25g protein.  100g whole boiled egg provides 14g protein, 100g pulses (eg. kidney beans, chickpeas) or steamed tofu provide, on average 8g protein.</p><h5>Eat a low sugar diet</h5><p>High intakes of  added sugar in the diet leads to peaks in blood sugar and insulin levels which are involved in inflammatory processes and conditions.  Glucose and fructose are two common forms of sugar (from the diet) that can bond with collagen and elastin amino acids leading to the formation of Advanced Glycation End products (AGEs). AGE’s  are associated with skin stiffness, increased fragility and reduced elasticity.  Aim to reduce the quantity of high glycaemic index (GI) foods which promote high blood sugar levels.  Examples of high GI foods are cakes, biscuits, sweets, sugary drinks, fruit juices, alcohol and processed foods.  Examples of low GI foods are meat, fish, eggs, nuts, beans, cheese, yoghurt and low sugar-containing fruit such as berries, apples and pears.</p><h5>Limit caffeine and alcohol</h5><p>Caffeine intake, in excess, increases the production of cortisol, a stress hormone.  Cortisol inhibits the production of collagen, slowing down skin renewal and increasing skin aging. Alcohol has been shown to negatively change the skin’s barrier function and increase its permeability.  Both are dehydrating to the body and result in worsened skin appearance and accelerated skin ageing.</p>

<h3>Supplements for Sleep </h3><p>Are you experiencing sleep difficulties? According to NHS statistics, insomnia is thought to affect around a third of UK adults at some point during their life. Insomnia and the subsequent lack of sleep can have a significant impact on mental and emotional wellbeing, and the ability to cope with stress. Over time it may compromise the immune system and lead to an overreliance on caffeine and high fat, high sugar foods, increasing the risk of obesity and health conditions such as diabetes, cardiovascular problems and depression. </p><p>Insomnia may be improved with a variety of natural options, such as dietary changes, nutritional supplements, stress reduction, exposure to morning daylight, and good sleep hygiene practices such as avoiding blue light emitting devices one hour before bed and keeping the bedroom dark and free from noise or distractions. </p><p></p><h3>Key Foods for Sleep</h3><p>Stimulants like caffeine and alcohol are widely known to aggravate sleep problems, but less well known are the foods and nutrients that may help you sleep. Certain foods are rich sources of melatonin, the sleep hormone. In addition to the melatonin that the body produces itself from serotonin, consuming foods naturally rich in melatonin helps ensure a steady supply of this vital hormone and may aid sleep. Other nutrients that may help to improve sleep include magnesium, vitamin B6 and glycine. To promote deep, restful sleep, try to include the following foods and nutrients in your diet: </p><ul><li><strong>Magnesium</strong> - found in dark, green leafy vegetables, nuts, seeds, wholegrains, cacao, bananas and avocados. </li><li><strong>Natural sources of melatonin </strong>- pistachio nuts, kidney beans, almonds, fennel, oats, salmon and tart cherries. </li><li><strong>Glycine-containing foods</strong> - red meat, poultry, salmon, soy, and pumpkin and sesame seeds.</li><li><strong>Vitamin B6</strong> - found in salmon, chicken, tofu, pork, beef, sweet potatoes, white potatoes, bananas, avocados and pistachio nuts.</li><li><strong>Herbal teas </strong>such as chamomile, lemon balm and fennel can help to promote relaxation before bed. </li></ul><p></p><h3>Which Supplements Can Support Sleep? </h3><ol type="1"><li>Magnesium </li><li>Valerian </li><li>Hops</li><li>Tart cherry extract</li><li>L-Theanine</li></ol><p> </p><h3>Top Tips on Buying Supplements for Sleep   </h3><ul><li>Magnesium glycinate and magnesium citrate are good bioavailable forms of magnesium dietary supplements. Magnesium can also be absorbed transdermally – through the skin. Magnesium sprays, creams or epsom salts can be helpful if digestion is compromised or when medication affects magnesium absorption in the gut. </li><li>Valerian and hops may interact with prescribed sedative medications, so be sure to check with your doctor whether these are suitable for you to take. For a gentler effect, try teas rather than concentrated tinctures. </li></ul><p></p><p></p><h3>Nutritional Therapy Support For Sleep  </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with sleep and to book a consultation, head over to our expert page here: <a href="https://www.vitaminology.co/consultations" target="_blank">https://www.vitaminology.co/consultations</a>  </p><p></p>

Vitamins For Sleep

Need vitamins and supplements to help you get a better nights sleep? Compare and discover the right vitamins for sleep online at Vitaminology today. 

Sleep 

<p>Find and compare vitamins for promoting better sleep</p>

<p>Magnesium is known to be essential for over 300 different biochemical reactions in the body, including energy production and hormone activity.  When it comes to supporting sleep, magnesium has several roles to play.</p><h4>Magnesium for relaxation</h4><p>Magnesium and calcium are both essential for healthy muscle function.  Calcium is needed to help muscles contract properly, and magnesium is used when muscles relax.  Muscle cramps are a common sleep disruptor and can be a sign that you need more magnesium in your diet.</p><p>Magnesium is frequently known as the “anti-stress” mineral because of its role in relaxation and stress hormone production and function.  Conversely, stress can impair magnesium absorption, so it is important to focus on dietary and supplemental sources of magnesium when managing long term stress.</p><h5>Magnesium and melatonin</h5><p>Melatonin, the sleep hormone that signals the body to start winding down for sleep, can be derived from foods and manufactured in the brain via the conversion of serotonin.  Magnesium and vitamin B6 are essential co-factor nutrients for this conversion process, and to produce serotonin from tryptophan, an essential amino acid.</p><h5>Factors affecting magnesium requirements</h5><p>Magnesium is widely found in natural wholefoods, particularly nuts and dark green vegetables.  Diets high in processed foods, however, are low in magnesium, and magnesium deficiency is common in the typical Western diet.</p><p>Many medications affect magnesium absorption, especially proton-pump inhibitors (PPIs) used to manage acid reflux. Other medications increase magnesium excretion rate, leading to higher magnesium requirements.</p><h5>Magnesium supplements and sleep</h5><p>Magnesium is a common ingredient in nutraceutical sleep formulas, often found alongside sedative herbs like valerian and chamomile.  As a supplement, magnesium has been shown to improve melatonin levels, sleep efficiency, time spent asleep, sleep onset latency, and early morning awakening.</p><h4>Where to find magnesium</h4><p><strong>Good sources of magnesium are:</strong></p><ul><li>Dark green vegetables</li><li>Oats</li><li>Almonds</li><li>Cashews</li><li>Buckwheat</li><li>Pecans</li><li>Brazil nuts</li></ul><p>Foods that provide B6, the important co-factor for magnesium in melatonin production, include bananas, tuna, avocado, poultry, brown rice, and pistachio nuts.</p><h5>Are foods the only sources?</h5><p>Magnesium can also be absorbed transdermally – through the skin. Using magnesium sprays and creams can be especially helpful when digestion is compromised, as in cases of IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease), or when using medication that affects magnesium absorption in the gut.</p><p>Epsom salts are rich in magnesium sulphate.  Add 250-500g of Epsom salts to a bath or 100g of Epsom salts to a foot bath and be sure to soak for at least 15-20mins to give the salts chance to absorb.  Other options include magnesium skin sprays and moisturising creams.</p><p></p><p></p>

How does magnesium help you sleep? Are you getting enough of this sleep-promoting mineral?

<a href="/directory/ingredients/epsom-salts" target="_blank">Epsom salts</a>

<a href="/directory/ingredients/vitamin-b6" target="_blank">vitamin B6</a>

<a href="/directory/ingredients/l-tryptophan" target="_blank">tryptophan</a>

<a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a>

<a href="/directory/ingredients/melatonin" target="_blank">melatonin</a>

<a href="/directory/ingredients/buckwheat" target="_blank">Buckwheat</a>

<a href="/directory/ingredients/german-chamomile" target="_blank">chamomile</a>

<a href="/directory/ingredients/valerian" target="_blank">valerian</a>

<a href="/directory/ingredients/avocado" target="_blank">avocado</a>

<p><a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a> is known to be essential for over 300 different biochemical reactions in the body, including energy production and hormone activity.  When it comes to supporting sleep, magnesium has several roles to play.</p><h4>Magnesium for relaxation</h4><p>Magnesium and <a href="/directory/ingredients/calcium" target="_blank">calcium</a> are both essential for healthy muscle function.  Calcium is needed to help muscles contract properly, and magnesium is used when muscles relax.  Muscle cramps are a common sleep disruptor and can be a sign that you need more magnesium in your diet.</p><p>Magnesium is frequently known as the “anti-stress” mineral because of its role in relaxation and stress hormone production and function.  Conversely, stress can impair magnesium absorption, so it is important to focus on dietary and supplemental sources of magnesium when managing long term stress.</p><h5>Magnesium and <a href="/directory/ingredients/melatonin" target="_blank">melatonin</a></h5><p>Melatonin, the sleep hormone that signals the body to start winding down for sleep, can be derived from foods and manufactured in the brain via the conversion of serotonin.  Magnesium and <a href="/directory/ingredients/vitamin-b6" target="_blank">vitamin B6</a> are essential co-factor nutrients for this conversion process, and to produce serotonin from <a href="/directory/ingredients/l-tryptophan" target="_blank">tryptophan</a>, an essential amino acid.</p><h5>Factors affecting magnesium requirements</h5><p>Magnesium is widely found in natural wholefoods, particularly nuts and dark green vegetables.  Diets high in processed foods, however, are low in magnesium, and magnesium deficiency is common in the typical Western diet.</p><p>Many medications affect magnesium absorption, especially proton-pump inhibitors (PPIs) used to manage acid reflux. Other medications increase magnesium excretion rate, leading to higher magnesium requirements.</p><h5>Magnesium supplements and sleep</h5><p>Magnesium is a common ingredient in nutraceutical sleep formulas, often found alongside sedative herbs like <a href="/directory/ingredients/valerian" target="_blank">valerian</a> and <a href="/directory/ingredients/german-chamomile" target="_blank">chamomile</a>.  As a supplement, magnesium has been shown to improve melatonin levels, sleep efficiency, time spent asleep, sleep onset latency, and early morning awakening.</p><h4>Where to find magnesium</h4><p><strong>Good sources of magnesium are:</strong></p><ul><li>Dark green vegetables</li><li>Oats</li><li>Almonds</li><li>Cashews</li><li><a href="/directory/ingredients/buckwheat" target="_blank">Buckwheat</a></li><li>Pecans</li><li>Brazil nuts</li></ul><p>Foods that provide <a href="/directory/ingredients/vitamin-b6" target="_blank">B6</a>, the important co-factor for magnesium in melatonin production, include bananas, tuna, <a href="/directory/ingredients/avocado" target="_blank">avocado</a>, poultry, <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>, and pistachio nuts.</p><h5>Are foods the only sources?</h5><p>Magnesium can also be absorbed transdermally – through the skin. Using magnesium sprays and creams can be especially helpful when digestion is compromised, as in cases of IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease), or when using medication that affects magnesium absorption in the gut.</p><p><a href="/directory/ingredients/epsom-salts" target="_blank">Epsom salts</a> are rich in magnesium sulphate.  Add 250-500g of Epsom salts to a bath or 100g of Epsom salts to a foot bath and be sure to soak for at least 15-20mins to give the salts chance to absorb.  Other options include magnesium skin sprays and moisturising creams.</p><p></p><p></p>

Does Magnesium Help You Sleep?

<p>Magnesium is known to be essential for over 300 different biochemical reactions in the body, including energy production and hormone activity.  When it comes to supporting sleep, magnesium has several roles to play.</p><h4>Magnesium for relaxation</h4><p>Magnesium and calcium are both essential for healthy muscle function.  Calcium is needed to help muscles contract properly, and magnesium is used when muscles relax.  Muscle cramps are a common sleep disruptor and can be a sign that you need more magnesium in your diet.</p><p>Magnesium is frequently known as the “anti-stress” mineral because of its role in relaxation and stress hormone production and function.  Conversely, stress can impair magnesium absorption, so it is important to focus on dietary and supplemental sources of magnesium when managing long term stress.</p><h4>Magnesium and melatonin</h4><p>Melatonin, the sleep hormone that signals the body to start winding down for sleep, can be derived from foods and manufactured in the brain via the conversion of serotonin.  Magnesium and vitamin B6 are essential co-factor nutrients for this conversion process, and to produce serotonin from tryptophan, an essential amino acid.</p>

<h4>Factors affecting magnesium requirements</h4><p>Magnesium is widely found in natural wholefoods, particularly nuts and dark green vegetables.  Diets high in processed foods, however, are low in magnesium, and magnesium deficiency is common in the typical Western diet.</p><p>Many medications affect magnesium absorption, especially proton-pump inhibitors (PPIs) used to manage acid reflux. Other medications increase magnesium excretion rate, leading to higher magnesium requirements.</p><h4>Magnesium supplements and sleep</h4><p>Magnesium is a common ingredient in nutraceutical sleep formulas, often found alongside sedative herbs like valerian and chamomile.  As a supplement, magnesium has been shown to improve melatonin levels, sleep efficiency, time spent asleep, sleep onset latency, and early morning awakening.</p><br/><h4>Where to find magnesium</h4><p><strong>Good sources of magnesium are:</strong></p><ul><li>Dark green vegetables</li><li>Oats</li><li>Almonds</li><li>Cashews</li><li>Buckwheat</li><li>Pecans</li><li>Brazil nuts</li></ul><p>Foods that provide B6, the important co-factor for magnesium in melatonin production, include bananas, tuna, avocado, poultry, brown rice, and pistachio nuts.</p><h4>Are foods the only sources?</h4><p>Magnesium can also be absorbed transdermally – through the skin. Using magnesium sprays and creams can be especially helpful when digestion is compromised, as in cases of IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease), or when using medication that affects magnesium absorption in the gut.</p><p>Epsom salts are rich in magnesium sulphate.  Add 250-500g of Epsom salts to a bath or 100g of Epsom salts to a foot bath and be sure to soak for at least 15-20mins to give the salts chance to absorb.  Other options include magnesium skin sprays and moisturising creams.</p>

<h3>Supplements for Digestion</h3><p>Are you suffering with gas, bloating, reflux, diarrhoea or constipation and wondering how you can support your digestion? Digestive issues are very common, with approximately 4 in 10 people experiencing at least one digestive symptom at any one time. </p><p>Many individuals can improve their digestion naturally with simple changes to diet, lifestyle, complementary therapies and nutritional supplements. </p><p></p><h3>Key Foods for Digestion</h3><p>Nutrients which can support healthy digestion include fibre, prebiotic and probiotic foods, magnesium, vitamin A, zinc and glutamine. Avoid processed and sugary foods and include these foods in your diet: </p><ul><li><strong>Fibre: </strong>aim for 7 portions of vegetables and 2 portions of fruit per day, along with a handful of nuts and seeds (particularly flaxseed) or gluten-free wholegrains. </li><li><strong>Prebiotic foods:</strong> apples, chicory root, dandelion greens, Jerusalem artichoke, garlic, onions, leeks, asparagus, green (unripe) bananas and whole oats provide a rich source of prebiotics.</li><li><strong>Probiotic foods: </strong>good levels of probiotics can be sourced in sauerkraut, kimchi, kombucha, kefir and live yoghurt. </li><li><strong>Kiwi fruit: </strong>eating 2 kiwi fruit each day with the skin on has been shown to be beneficial for regulating bowel movements. </li><li><strong>Homemade bone broth: </strong>provides an excellent source of vitamin A, magnesium, zinc and glutamine. </li></ul><p></p><h3>Which Supplements Can Support Digestion?  </h3><p>Include these top supplements to support digestion:</p><ol type="1"><li>Digestive enzymes</li><li>Prebiotics</li><li>Probiotics</li><li>Zinc</li><li>Glutamine</li></ol><p></p><h3>Top Tips on Buying Supplements for Digestion  </h3><ul><li>You may wish to opt for a supplement which combines multiple essential gut-healing nutrients. Look for those combining any of the following ingredients: L-glutamine, NAG, nucleotides, vitamin A, ginger, zinc, slippery elm, marshmallow, pectin, probiotics and prebiotic fibres.</li><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption. </li><li>There are many options when choosing digestive enzymes which can be tailored to your needs. Some contain additional ingredients such as hydrochloric acid to help increase stomach acid levels, and/or botanicals such as fennel or artichoke extract to alleviate gut symptoms. </li></ul><p></p><h3>Nutritional Therapy Support For Digestion   </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with digestion and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins For Digestion

For fast relief from indigestion, search a range of Digestive Enzyme Supplements. Feel your best from the inside out & find the right Digestion Tablets for you.

Digestion

<h3>Supplements for Inflammation </h3><p>Are you suffering from an inflammatory condition? Inflammation is a normal immune response to injury or infection in the body. Redness, swelling, pain, heat, and loss of function are five classic symptoms of inflammation. This is your body’s way of protecting the area in order to heal and repair the cells and tissues. The inflammatory response is designed to be acute and typically resolves itself, however, problems occur when the immune system fails to ‘switch’ itself off and inflammation persists long-term.</p><p>Certain diet, lifestyle, and environmental factors can contribute to persistent, low-grade inflammation in the body. Over time this can lead to tissue damage and the development of chronic health conditions. Symptoms of chronic inflammation may include fatigue, digestive problems, weight gain, skin issues, muscle aches, joint pain, and headaches.</p><p></p><h3>Key Foods for Inflammation</h3><p>There are a wide range of foods, nutritional supplements, and lifestyle changes such as weight loss, stress reduction, quitting smoking and improving sleep quality, that can help to reduce inflammation. In particular, the Mediterranean-style diet has been found to have anti-inflammatory effects, whereas a typical western diet consisting of high fat, high sugar and highly processed foods is associated with a pro-inflammatory state.</p><ul><li><strong>Fruits and vegetables</strong> contain antioxidant plant compounds which help to protect cells against damage and inflammation. They’re also a great source of fibre that supports a healthy gut microbiome which is associated with reduced inflammation. Aim for 2 fruits and 5 vegetables each day (including frozen).</li><li><strong>Herbs and spices</strong> such as turmeric, ginger, clove, rosemary, thyme, oregano, chives, mint, sage and basil are easy to find and contain high levels of antioxidants and anti-inflammatory compounds. </li><li><strong>Nuts and oils</strong> can help to lower inflammatory markers when consumed regularly. Choose unsalted walnuts, almonds, brazil nuts, cashews and hemp seed and flaxseed oils. </li><li><strong>Wholegrains and legumes </strong>provide fibre and plant polyphenols for a healthy gut microbiome. Include brown rice, quinoa, whole wheat, buckwheat, millet, unsalted and unsweetened popcorn, oats, chickpeas, beans and lentils. </li></ul><p></p><h3>Which Supplements Can Support Inflammation? </h3><ol type="1"><li>Probiotics</li><li>Vitamin D</li><li>Omega-3 fatty acids </li><li>Olive Leaf Extract </li></ol><p> </p><h3>Top Tips on Buying Supplements for Inflammation</h3><ul><li>If possible, choose an organic olive leaf extract to avoid added chemicals, either in capsule or tincture form. Olive leaf extract may interact with blood pressure and diabetic medications, and cancer treatments. </li><li>Probiotics containing bifidobacter have been associated with reduced inflammation. </li><li>Vitamin D3 is the more bioavailable form of vitamin D. Be sure to get your levels tested to ensure you can supplement according to your needs. </li></ul><p></p><h3>Nutritional Therapy Support For Inflammation  </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with inflammation and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins for Inflammation

Fight inflammation with Anti Inflammatory Supplements containing Vitamins C, E & more. Discover the top Vitamins for Inflammation today at Vitaminology. 

Inflammation

<h3>Supplements for Allergy Symptoms</h3><p>Do you have allergies and are you wondering how you can ease your symptoms naturally? Allergies are extremely common in the UK, occurring in 1-in-4 people, particularly in children. Allergies involve the immune system which gets activated, typically by a reaction to a certain food or substance (known as an allergen). </p><p>Depending on the type of allergen, this can cause inflammation of the skin, sinuses, airways or digestive system. Symptoms vary and can range from mild discomfort to life threatening in the case of anaphylaxis. Some people find that diet and lifestyle changes can help to manage allergy symptoms.</p><p></p><h3>Key Foods for Allergy Management</h3><ul><li>Gluten and dairy can be dietary triggers of allergic symptoms in some people. Removing these from your diet for at least one month can help you to work out if they may be triggering, or worsening your symptoms.</li><li>Increase anti-inflammatory foods such as herbs and spices including turmeric and ginger, as well as foods such as berries, grapes, avocados, extra virgin olive oil, dark chocolate and oily fish such as salmon, mackerel, herring, sardines and anchovies.</li><li>Minimise your consumption of sugar and refined carbohydrates such as cakes, biscuits, crisps, puddings, crackers and sweets as these can fuel inflammation in the body. </li><li>Aim to eat a rainbow of different coloured fruits and vegetables to boost dietary antioxidants in the body. Look up the ‘Dirty Dozen and Clean Fifteen’ to find out which foods are best to buy organic, if you can afford this. </li><li>Consume fermented products such as kimchi, sauerkraut, miso, tempeh, kombucha and kefir as these are a natural source of probiotics which support a healthy gut, which in turn can support a healthy immune system. </li></ul><p></p><h3>Which Supplements Can Support Allergies?</h3><p>The top nutrients to consider when looking for supplements to manage allergy symptoms are:</p><ol type="1"><li>Vitamin C</li><li>Zinc</li><li>Omega-3 fatty acids (either from fish oil or algae oil)</li><li>Quercetin and Resveratrol (antioxidant plant compounds)</li><li>Probiotics</li></ol><p></p><h3>Top Tips on Buying Supplements for Allergies</h3><ul><li>For vitamin C, the ascorbate form rather than ascorbic acid can be a better choice, as this is gentler on your stomach.</li><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.</li><li>Vegan omega-3 supplements are available which are derived from algae oil if you do not want to take a fish oil supplement. </li><li>Probiotics containing L. acidophilus and B. lactis are good options for seasonal allergies. </li></ul><p></p><h3>Nutritional Therapy Support For Allergies</h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with allergies and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins for Allergies

Are your allergies playing up? Get effective fast-acting relief with Allergy tablets. With support for Hayfever & more. Discover Vitamins for Allergies today!

Allergies

<p>Find and compare vitamins for promoting healthy digestion</p>

Vitamins for Digestion

<p>Find and compare vitamins for redcuing inflammation in your joints</p>

<p>Find and compare vitamins for allergy relief</p>

Vitamins For Allergies

<p>If you’re suffering with digestive symptoms and eating a restricted diet, it can be hard to know what to eat, especially for breakfast. A breakfast smoothie bowl can be an easy and filling option that ticks all the boxes for your dietary requirements.</p><p>This recipe is completely grain-free and uses coconut milk rather than dairy milk. However, any non-dairy milk can be used if you don’t like coconut.</p><p>It contains collagen powder which supports a healthy gut lining.</p><p>The chia seeds contain soluble fibre which feed good bacteria in the gut and help to calm down erratic bowel movements.</p><p><strong>Ingredients: </strong>serves 2</p><ul>  <li>350 ml coconut milk</li>  <li>110 g frozen mix of raspberries, strawberries and blueberries</li>  <li>60 ml melted coconut oil</li>  <li>2 scoops of collagen protein powder</li>  <li>2 tablespoons chia seeds</li>  <li>1 teaspoon vanilla extract</li>  <li>1 tsp tsp of pure monk fruit powder or 1 tablespoon of honey</li></ul><p><strong>Method:</strong></p><p>Place all the ingredients in a blender or food processor and blend until smooth.</p><p>Serve in bowls with your favourite toppings, if desired. Will keep in the fridge for up to 3 days.</p><p><u>Toppings:</u> (optional)</p><ul>  <li>Unsweetened shredded coconut</li>  <li>Crushed walnuts or almonds</li>  <li>Mint leaves</li>  <li>Hulled hemp seeds</li>  <li>Fresh berries of choice</li></ul>

This raspberry smoothie bowl is a great breakfast option for anyone avoiding grains and dairy due to food intolerances. 

<a href="/directory/ingredients/protein-powder" target="_blank">protein powder</a>

<a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>

<a href="/directory/ingredients/blueberry" target="_blank">blueberries</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut oil</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a>

<a href="/directory/ingredients/vanilla" target="_blank">vanilla</a>

<a href="/directory/ingredients/honey" target="_blank">honey</a>

<p>If you’re suffering with digestive symptoms and eating a restricted diet, it can be hard to know what to eat, especially for breakfast. A breakfast smoothie bowl can be an easy and filling option that ticks all the boxes for your dietary requirements.</p><p>This recipe is completely grain-free and uses <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> milk rather than dairy milk. However, any non-dairy milk can be used if you don’t like coconut.</p><p>It contains collagen powder which supports a healthy gut lining.</p><p>The <a href="/directory/ingredients/chia" target="_blank">chia</a> seeds contain soluble fibre which feed good bacteria in the gut and help to calm down erratic bowel movements.</p><p><strong>Ingredients: </strong>serves 2</p><ul>  <li>350 ml coconut milk</li>  <li>110 g frozen mix of raspberries, <a href="/directory/ingredients/strawberry" target="_blank">strawberries</a> and <a href="/directory/ingredients/blueberry" target="_blank">blueberries</a></li>  <li>60 ml melted <a href="/directory/ingredients/coconut-oil" target="_blank">coconut oil</a></li>  <li>2 scoops of collagen <a href="/directory/ingredients/protein-powder" target="_blank">protein powder</a></li>  <li>2 tablespoons chia seeds</li>  <li>1 teaspoon <a href="/directory/ingredients/vanilla" target="_blank">vanilla</a> extract</li>  <li>1 tsp tsp of pure monk fruit powder or 1 tablespoon of <a href="/directory/ingredients/honey" target="_blank">honey</a></li></ul><p><strong>Method:</strong></p><p>Place all the ingredients in a blender or food processor and blend until smooth.</p><p>Serve in bowls with your favourite toppings, if desired. Will keep in the fridge for up to 3 days.</p><p><u>Toppings:</u> (optional)</p><ul>  <li>Unsweetened shredded coconut</li>  <li>Crushed walnuts or almonds</li>  <li><a href="/directory/ingredients/peppermint" target="_blank">Mint</a> leaves</li>  <li>Hulled hemp seeds</li>  <li>Fresh berries of choice</li></ul>

Gut-Soothing Raspberry Breakfast Smoothie Bowl

Gut-Soothing Berry Breakfast Smoothie Bowl

<h3>Supplements for Gluten-Free</h3><p>Do you experience unpleasant digestive symptoms such as constipation, abdominal cramps or excessive gas after eating gluten? There are three main gluten-related disorders that can affect the gut; Coeliac Disease (CD), wheat allergy, and Non-Coelic Gluten Sensitivity (NCGS). </p><p>People with Coeliac Disease (an autoimmune disorder) must avoid gluten as it causes serious damage to the gut lining. At least 1 in 100 people in the UK and Europe have Coeliac disease. Wheat allergy is more common in children and can cause vomiting, nausea, diarrhoea, abdominal pain, hives, eczema and even anaphylaxis in extreme cases. Some people have a gluten sensitivity and find digestive symptoms ease when removing gluten. </p><p></p><h3>Key Foods for Gluten-Free Diets</h3><p>Gluten is found in cakes, biscuits, bread, pizza bases, crackers, pasta, breakfast cereals and oats (unless labeled gluten-free). The following dietary advice will help to ensure you don’t miss out on any key nutrients if you choose to go gluten-free:</p><ul><li><strong>Consume naturally gluten-free foods </strong>such as rice, potatoes, meat, fish, fruits, vegetables and beans. </li><li><strong>Avoid processed gluten-free products </strong>as these tend to have poor nutritional value and lack fibre. </li><li><strong>Include gluten-free wholegrains</strong> such as rice, quinoa, buckwheat, gluten-free labelled oats, polenta and millet.</li><li><strong>Consume foods containing vitamins B1, B3 and B9 </strong>which can be lacking in a gluten-free diet for example pork, salmon, beans, lentils, peas, tofu, chicken, beef, avocados, brown rice, sweet potato, dark leafy greens, broccoli and oranges. </li><li><strong>Be mindful of hidden sources of gluten </strong>including crisps, chips and plant-based meat alternatives.</li></ul><p></p><h3>Which Supplements Can Support Gluten-Free Diets?</h3><p>A gluten-free diet should not need additional supplements providing a balanced and varied diet is consumed, including the above foods. However, people with Coeliac Disease may require the following supplements if damage to the gut lining has caused nutrient deficiencies. </p><ol type="1"><li>Iron</li><li>Zinc</li><li>Magnesium</li><li>Vitamin B12</li><li>Calcium</li></ol><p> </p><h3>Top Tips on Buying Supplements for Gluten-Free Diets</h3><ul><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.</li><li>Ferrous sulphate or ferrous fumarate are often prescribed for iron deficiency, however these can cause digestive upset and constipation. Iron bisglycinate may be gentler on the stomach. Men, and women aged over 50 require 8.7 milligrams, and menstruating women require 14.8 milligrams. </li><li>The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.</li><li>Methycobalamin, hydroxycobalamin and adenocobalamin are good bioavailable forms of vitamin B12 to take. Avoid cobalamin which is a synthetic form of vitamin B12 and less easily absorbed by the body.</li><li>Look for supplements which contain methylfolate, as this is more bioavailable compared to folic acid, which is the synthetic form of folate. </li></ul><p></p><h3>Nutritional Therapy Support For Gluten-Free </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with eating a gluten-free diet and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins for Gluten-Free

Is gluten-free good for you? Find out everything you need to know about the benefits and facts about a gluten-free diet. 

Gluten-Free

<h4>Next steps to take if you think gluten is causing your symptoms.</h4><p>If you suspect gluten is causing your digestive issues, you might be wondering what to do next. Before rushing into a gluten-free diet it’s important to consider other potential contributing factors. <a href="https://vitaminology.co/articles/gluten-free/why-is-gluten-bad-for-your-gut" target="_self">Read this article</a> to learn more ab out specific gluten-related disorders or <a href="https://vitaminology.co/articles/gluten-free/should-you-go-gluten-free" target="_self">here for a list of pros and cons of a gluten-free diet</a> .</p><h5>What is Coeliac Disease?</h5><p>Coeliac Disease is a condition which causes your immune system to attack the lining of your small intestine whenever gluten is ingested. This can cause nutritional deficiencies, stomach pain, digestive issues, joint and muscle pain, weight loss, fatigue and many other symptoms.</p><p>If you think you have Coeliac disease or you have long-standing digestive issues, it’s vital that you seek medical advice, as other health problems such as osteoporosis, anemia or neurological disorders can develop if you have had Coeliac disease for a long-time without treatment.</p><h5>What to do next if you think gluten is causing your symptoms:</h5><p><strong>1. Speak to your doctor</strong></p><p>Avoid self-diagnosis and seek a professional medical opinion. Ask your doctor for a Coeliac test and if possible, have your nutrient levels tested as deficiencies in specific nutrients such as iron, zinc, magnesium, folate, vitamin D and vitamin B12 could indicate problems with nutrient absorption due to conditions such as Coeliac disease.</p><p><strong>2. Don’t go gluten-free immediately</strong></p><p>It might be tempting to jump straight into a gluten-free diet, however if you want your doctor to refer you for a Coeliac test, you’ll need to consume gluten for at least 6 weeks before  you’ve had your test done and have received the results. This ensures the test detects antibodies associated with Coeliac disease and avoids a false negative result. A wheat allergy causes a more immediate, allergic reaction including symptoms such as hives, hay-fever, nausea, vomiting and sometimes anaphylaxis. If you think you have a wheat allergy, avoid wheat or gluten until you’ve sought medical advice.</p><p><strong>3. Try a short-term gluten-free diet</strong></p><p>If your test result comes back negative for Coeliac disease, you may have a gluten sensitivity. Avoid gluten for one month to see if your symptoms improve. It can be helpful to keep a food and symptom diary to track how your symptoms change and whether these correlate with other foods eaten.</p><p><strong>4. Consider a short-term low-FODMAP diet</strong></p><p>Short-chain sugars called FODMAPs found in foods such as wheat, dairy, legumes and some fruits and vegetables, may be the problem rather than gluten. A low-FODMAP diet can improve symptoms associated with Irritable Bowel Syndrome (IBS), however it is not designed to be a long-term diet as restricting FODMAP foods can reduce the beneficial bacteria in the gut, and may worsen symptoms later on. <a href="https://www.monashfodmap.com/" target="_self">Read more about this diet on the Monash University website</a>.</p><p><strong>5. Try sourdough bread</strong></p><p>Due to specific fermentation processes involving lactobacillus cultures, sourdough bread is sometimes better tolerated by those with a sensitivity to gluten or FODMAP foods. Swap your regular wheat bread for sourdough bread for a couple of weeks to see if this helps.</p><p>Consider the above recommendations if you think gluten is causing your symptoms. Speak to your doctor and request a Coeliac test. Resist the urge to go gluten-free immediately until you’ve had your results. If your results are negative, consider trying a short-term gluten-free diet or low-FODMAP diet, and give sourdough bread a try. Poor gut health may also be a contributing factor which a registered nutritional therapist can help you to address.</p><p></p><p></p>

Could your symptoms be due to gluten intolerance or coeliac disease, and what's the difference? 

<a href="/directory/ingredients/lactobacillus" target="_blank">lactobacillus</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">vitamin B12</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>

<a href="/directory/ingredients/marijuana" target="_blank">joint</a>

<h4>Next steps to take if you think gluten is causing your symptoms.</h4><p>If you suspect gluten is causing your digestive issues, you might be wondering what to do next. Before rushing into a gluten-free diet it’s important to consider other potential contributing factors. <a href="https://vitaminology.co/articles/gluten-free/why-is-gluten-bad-for-your-gut" target="_self">Read this article</a> to learn more ab out specific gluten-related disorders or <a href="https://vitaminology.co/articles/gluten-free/should-you-go-gluten-free" target="_self">here for a list of pros and cons of a gluten-free diet</a> .</p><h5>What is Coeliac Disease?</h5><p>Coeliac Disease is a condition which causes your immune system to attack the lining of your small intestine whenever gluten is ingested. This can cause nutritional deficiencies, stomach pain, digestive issues, joint and muscle pain, weight loss, fatigue and many other symptoms.</p><p>If you think you have Coeliac disease or you have long-standing digestive issues, it’s vital that you seek medical advice, as other health problems such as osteoporosis, anemia or neurological disorders can develop if you have had Coeliac disease for a long-time without treatment.</p><h5>What to do next if you think gluten is causing your symptoms:</h5><p><strong>1. Speak to your doctor</strong></p><p>Avoid self-diagnosis and seek a professional medical opinion. Ask your doctor for a Coeliac test and if possible, have your nutrient levels tested as deficiencies in specific nutrients such as <a href="/directory/ingredients/iron" target="_blank">iron</a>, <a href="/directory/ingredients/zinc" target="_blank">zinc</a>, magnesium, <a href="/directory/ingredients/folic-acid" target="_blank">folate</a>, vitamin D and vitamin B12 could indicate problems with nutrient absorption due to conditions such as Coeliac disease.</p><p><strong>2. Don’t go gluten-free immediately</strong></p><p>It might be tempting to jump straight into a gluten-free diet, however if you want your doctor to refer you for a Coeliac test, you’ll need to consume gluten for at least 6 weeks before  you’ve had your test done and have received the results. This ensures the test detects antibodies associated with Coeliac disease and avoids a false negative result. A wheat allergy causes a more immediate, allergic reaction including symptoms such as hives, hay-fever, nausea, vomiting and sometimes anaphylaxis. If you think you have a wheat allergy, avoid wheat or gluten until you’ve sought medical advice.</p><p><strong>3. Try a short-term gluten-free diet</strong></p><p>If your test result comes back negative for Coeliac disease, you may have a gluten sensitivity. Avoid gluten for one month to see if your symptoms improve. It can be helpful to keep a food and symptom diary to track how your symptoms change and whether these correlate with other foods eaten.</p><p><strong>4. Consider a short-term low-FODMAP diet</strong></p><p>Short-chain sugars called FODMAPs found in foods such as wheat, dairy, legumes and some fruits and vegetables, may be the problem rather than gluten. A low-FODMAP diet can improve symptoms associated with Irritable Bowel Syndrome (IBS), however it is not designed to be a long-term diet as restricting FODMAP foods can reduce the beneficial bacteria in the gut, and may worsen symptoms later on. <a href="https://www.monashfodmap.com/" target="_self">Read more about this diet on the Monash University website</a>.</p><p><strong>5. Try sourdough bread</strong></p><p>Due to specific fermentation processes involving lactobacillus cultures, sourdough bread is sometimes better tolerated by those with a sensitivity to gluten or FODMAP foods. Swap your regular wheat bread for sourdough bread for a couple of weeks to see if this helps.</p><p>Consider the above recommendations if you think gluten is causing your symptoms. Speak to your doctor and request a Coeliac test. Resist the urge to go gluten-free immediately until you’ve had your results. If your results are negative, consider trying a short-term gluten-free diet or low-FODMAP diet, and give sourdough bread a try. Poor gut health may also be a contributing factor which a registered nutritional therapist can help you to address.</p><p></p><p></p>

Is Gluten Causing Your Symptoms?

<h4>Next steps to take if you think gluten is causing your symptoms.</h4><p>If you suspect gluten is causing your digestive issues, you might be wondering what to do next. Before rushing into a gluten-free diet it’s important to consider other potential contributing factors. Read this article to learn more ab out specific gluten-related disorders or here for a list of pros and cons of a gluten-free diet .</p>

<h4>What is Coeliac Disease?</h4><p>Coeliac Disease is a condition which causes your immune system to attack the lining of your small intestine whenever gluten is ingested. This can cause nutritional deficiencies, stomach pain, digestive issues, joint and muscle pain, weight loss, fatigue and many other symptoms.</p><p>If you think you have Coeliac disease or you have long-standing digestive issues, it’s vital that you seek medical advice, as other health problems such as osteoporosis, anemia or neurological disorders can develop if you have had Coeliac disease for a long-time without treatment.</p>

<h4>What to do next if you think gluten is causing your symptoms:</h4><p><strong>1. Speak to your doctor</strong></p><p>Avoid self-diagnosis and seek a professional medical opinion. Ask your doctor for a Coeliac test and if possible, have your nutrient levels tested as deficiencies in specific nutrients such as iron, zinc, magnesium, folate, vitamin D and vitamin B12 could indicate problems with nutrient absorption due to conditions such as Coeliac disease.</p><p><strong>2. Don’t go gluten-free immediately</strong></p><p>It might be tempting to jump straight into a gluten-free diet, however if you want your doctor to refer you for a Coeliac test, you’ll need to consume gluten for at least 6 weeks before  you’ve had your test done and have received the results. This ensures the test detects antibodies associated with Coeliac disease and avoids a false negative result. A wheat allergy causes a more immediate, allergic reaction including symptoms such as hives, hay-fever, nausea, vomiting and sometimes anaphylaxis. If you think you have a wheat allergy, avoid wheat or gluten until you’ve sought medical advice.</p><p><strong>3. Try a short-term gluten-free diet</strong></p><p>If your test result comes back negative for Coeliac disease, you may have a gluten sensitivity. Avoid gluten for one month to see if your symptoms improve. It can be helpful to keep a food and symptom diary to track how your symptoms change and whether these correlate with other foods eaten.</p><p><strong>4. Consider a short-term low-FODMAP diet</strong></p><p>Short-chain sugars called FODMAPs found in foods such as wheat, dairy, legumes and some fruits and vegetables, may be the problem rather than gluten. A low-FODMAP diet can improve symptoms associated with Irritable Bowel Syndrome (IBS), however it is not designed to be a long-term diet as restricting FODMAP foods can reduce the beneficial bacteria in the gut, and may worsen symptoms later on. Read more about this diet on the Monash University website.</p><p><strong>5. Try sourdough bread</strong></p><p>Due to specific fermentation processes involving lactobacillus cultures, sourdough bread is sometimes better tolerated by those with a sensitivity to gluten or FODMAP foods. Swap your regular wheat bread for sourdough bread for a couple of weeks to see if this helps.</p><p>Consider the above recommendations if you think gluten is causing your symptoms. Speak to your doctor and request a Coeliac test. Resist the urge to go gluten-free immediately until you’ve had your results. If your results are negative, consider trying a short-term gluten-free diet or low-FODMAP diet, and give sourdough bread a try. Poor gut health may also be a contributing factor which a registered nutritional therapist can help you to address.</p>

<h3>Supplements for Sexual Health</h3><p>Are you worried about your sexual health, or perhaps you are looking to boost your sex drive? Looking after your body by consuming nutritious foods, limiting alcohol, finding ways to manage stress, and practicing safe sex, can all help to maintain a healthy sex life and may help to manage or even improve common problems such recurrent thrush, painful sex, erectile dysfunction or low libido. </p><p></p><h3>Key Foods for Sexual Health</h3><p>Supporting our overall physical and mental health is key to a healthy sex life and sexual wellbeing. Foods containing zinc and magnesium are particularly helpful to consume, as well as a wide variety of different coloured fruits and vegetables for their antioxidant benefits for healthy functioning cells.  Good quality protein, healthy fats and complex carbohydrates can help to maintain steady blood sugar and energy levels which is also important. </p><ul><li><strong>Magnesium </strong>plays a key role in over 300 chemical reactions in the body and is heavily involved in processes affecting sex drive. Food sources include nuts, seeds, wholegrains, cacao, bananas, avocados, and dark, leafy green vegetables. </li><li><strong>Zinc</strong> is a key mineral for a healthy sex life for both men and women, and is important for well-functioning reproductive organs and hormones. Foods containing zinc include red meat, poultry, shellfish, nuts, eggs, pumpkin seeds, tofu, lentils, wholegrain rye and oats.</li><li><strong>Natural antifungal foods and herbs</strong> such as garlic, cinnamon, oregano, thyme, and coconut oil can be beneficial for women who experience recurrent thrush. </li><li><strong>Naturally fermented probiotic products</strong> can benefit both the gut microbiome and also the vaginal microbiome. Consuming foods such as yoghurt, cottage cheese, unpasteurised sauerkraut, kombucha, kefir, tempeh and miso may help to reduce the occurrence of thrush if you are prone to this. </li></ul><p></p><h3>Which Supplements Can Support Sexual Health? </h3><ol type="1"><li>Magnesium</li><li>Zinc</li><li>Probiotic </li><li>Maca</li><li>Tribulus terrestris</li></ol><p> </p><h3>Top Tips on Buying Supplements for Sexual Health </h3><ul><li>Some probiotic supplements are specifically formulated for women to help reduce problems such as thrush. However, do not take probiotics if you are severely ill, immunocompromised or have an indwelling or central venous catheter.</li><li>Magnesium glycinate and magnesium citrate are the most bioavailable forms of magnesium, either in powder or capsule form.</li><li>Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.</li><li>If you are pregnant or taking medications, check with your doctor or pharmacist before taking herbal supplements to make sure they are safe for you to take. </li></ul><p></p><h3>Nutritional Therapy Support For Sexual Health</h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with sexual health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations </p><p></p>

Vitamins for Sexual Health

Worried about sexual health? Discover a full range of Vitamins for Sexual Health & compare a variety of options. Find the right Sexual Heath Supplements today.

Sexual Health

<h4>Delicious and simple-to-make slow-cooked lemon chicken with vibrant greens</h4><p><br></p><p>This healthy lemon chicken recipe provides plenty of zinc, choline, B-vitamins, l-arginine, and vitamin C – key nutrients to support energy levels and sexual wellbeing.</p><p><br></p><p><strong>Serves: </strong>2</p><p><br></p><h5>Ingredients</h5><p><br></p><ul>  <li>2 chicken breasts</li>  <li>1/3 cup of freshly squeezed lemon juice</li>  <li>1/3 cup olive oil</li>  <li>Black pepper and sea salt</li>  <li>3 handfuls of mixed green salad leaves</li>  <li>1 small head of broccoli, chopped</li>  <li>¼ cup salad dressing of choice</li></ul><p><br></p><p><strong>Optional sides: </strong>warm ciabatta / sweet potato wedges / baked potato / quinoa / brown rice</p><p><br></p><h5>Method</h5><p><br></p><ol>  <li>Preheat slow cooker.</li>  <li>Whisk together the lemon juice and olive oil, adding a pinch of sea salt and black pepper if desired.</li>  <li>Place the chicken breasts in the slow cooker and drizzle the lemon oil mixture on top.</li>  <li>Cook on ‘Low’ for 5 hours until the meat shreds easily with a fork.</li>  <li>Once the chicken is ready, lightly steam the broccoli until cooked but still firm.</li>  <li>Mix the salad leaves and broccoli, add the salad dressing, and serve with shredded chicken and optional sides.</li></ol>

This healthy lemon chicken recipe contains nutrients to boost your energy levels and sexual wellbeing. 

<a href="/directory/ingredients/black-pepper" target="_blank">Black pepper</a>

<a href="/directory/ingredients/lemon" target="_blank">lemon juice</a>

<a href="/directory/ingredients/l-arginine" target="_blank">l-arginine</a>

<a href="/directory/ingredients/lemon" target="_blank">lemon oil</a>

<a href="/directory/ingredients/olive" target="_blank">olive oil</a>

<a href="/directory/ingredients/choline" target="_blank">choline</a>

<a href="/directory/ingredients/potato" target="_blank">potato</a>

<a href="/directory/ingredients/lemon" target="_blank">lemon</a>

<h4>Delicious and simple-to-make slow-cooked <a href="/directory/ingredients/lemon" target="_blank">lemon</a> chicken with vibrant greens</h4><p><br></p><p>This healthy lemon chicken recipe provides plenty of <a href="/directory/ingredients/zinc" target="_blank">zinc</a>, <a href="/directory/ingredients/choline" target="_blank">choline</a>, B-vitamins, <a href="/directory/ingredients/l-arginine" target="_blank">l-arginine</a>, and <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a> – key nutrients to support energy levels and sexual wellbeing.</p><p><br></p><p><strong>Serves: </strong>2</p><p><br></p><h5>Ingredients</h5><p><br></p><ul>  <li>2 chicken breasts</li>  <li>1/3 cup of freshly squeezed <a href="/directory/ingredients/lemon" target="_blank">lemon juice</a></li>  <li>1/3 cup <a href="/directory/ingredients/olive" target="_blank">olive oil</a></li>  <li><a href="/directory/ingredients/black-pepper" target="_blank">Black pepper</a> and <a href="/directory/ingredients/sodium" target="_blank">sea salt</a></li>  <li>3 handfuls of mixed green salad leaves</li>  <li>1 small head of <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>, chopped</li>  <li>¼ cup salad dressing of choice</li></ul><p><br></p><p><strong>Optional sides: </strong>warm ciabatta / sweet <a href="/directory/ingredients/potato" target="_blank">potato</a> wedges / baked potato / <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a> / <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a></p><p><br></p><h5>Method</h5><p><br></p><ol>  <li>Preheat slow cooker.</li>  <li>Whisk together the lemon juice and olive oil, adding a pinch of sea salt and black pepper if desired.</li>  <li>Place the chicken breasts in the slow cooker and drizzle the <a href="/directory/ingredients/lemon" target="_blank">lemon oil</a> mixture on top.</li>  <li>Cook on ‘Low’ for 5 hours until the meat shreds easily with a fork.</li>  <li>Once the chicken is ready, lightly steam the broccoli until cooked but still firm.</li>  <li>Mix the salad leaves and broccoli, add the salad dressing, and serve with shredded chicken and optional sides.</li></ol>

Slow Cooked Lemon Chicken With Vibrant Greens

<p>Fatigue is a common symptom in chronic conditions such as multiple sclerosis, fibromyalgia and long covid. Fatigue is also the most common sign of poorly functioning mitochondria. A 2015 study confirmed that fatigue is common and often severe in patients with mitochondrial dysfunction irrespective of age, gender, or genetics.<em><span style="font-size:11px">1</span></em></p><p></p><h3>What are mitochondria and why are they important?</h3><p>Mitochondria are small structures inside our cells that generate energy and are often referred to as ‘the powerhouse of the cell’. Mitochondria produce 90% of the energy our body needs to function. They exist in greater numbers and are more densely packed in organs and tissues with high energy requirements, such as the muscles, heart, and brain. Mitochondria are unique in that they have their own DNA.<em><span style="font-size:11px">2</span></em> Nutrients power the energy production process which occurs inside each mitochondrion. </p><p>Energy production occurs in the mitochondria through two chemical processes: the Kreb’s cycle and the Electron Transport Chain. The first process produces the necessary materials for the second process. It’s during the second process where ATP, our “energy currency” is then produced. </p><p>Unfortunately, inflammatory molecules known as reactive oxygen species (ROS) are by-products of this energy production process which are damaging to DNA and contribute to disease in the body. Thankfully we can counteract these ROS. To neutralise these ROS, your body requires antioxidants, therefore diet and optimal nutrient is crucial when it comes to preventing inflammation and DNA damage. The three most common major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E.</p><p>Mitochondria are also instrumental in regulating a process called autophagy, also known as cellular death. Autophagy is the body&#x27;s way of cleaning out damaged cells in order to regenerate newer, healthier cells. If these damaged cells are not efficiently removed, damage occurs to the mitochondria which ultimately equates to reduced ATP production and reduced energy production.</p><p></p><h3>Mitochondrial dysfunction and the link to complex diseases</h3><p>Key recent discoveries have shown that alterations in the properties and function of mitochondria play a role in the development of many forms of types of critical illness.<em><span style="font-size:11px">4</span></em> Mitochondrial DNA (mtDNA) is highly susceptible to damage compared to DNA found in the other parts of cells. Most likely due to the fact that it lacks the same DNA repair mechanisms. </p><p>mtDNA mutations take place from over exposure to infectious agents, environmental toxins, alcohol abuse, and reactive oxygen species. The accumulation of these mtDNA mutations throughout one’s life span are suspected to play an important role in aging, as well as in the development of certain chronic illnesses.<em><span style="font-size:11px">5</span></em></p><p>Maintenance of healthy mitochondria involves a complex system of quality control, involving the renewal of damaged mitochondria or removal by autophagy. The lack of appropriate cell death alters mitochondrial metabolism. When severely injured mitochondria are not appropriately removed by autophagy, they can release their damaged contents into the rest of the cell prompting an inflammatory process. It is now widely accepted that inflammation is a causal factor for a large proportion of chronic illness, rather than an associated risk factor<em>.<span style="font-size:11px">6</span></em></p><p>Impairment of the mitochondria may also be a result of the improper functioning of the electron transport chain, or the deficiency of critical metabolites needed by the mitochondria for energy production. </p><p>Symptoms of mitochondrial dysfunction include fatigue, muscle weakness, headaches, and brain fog to name a few.</p><p></p><h3>Factors that increase your risk of mitochondrial dysfunction</h3><p>Several factors and potential inducers lead to an increased susceptibility to mitochondrial dysfunction:</p><ul><li>Heavy metal toxicity. Lead, mercury, cadmium, and nickel may all contribute to this toxicity.</li><li>Persistent exposure to chemicals such as pesticides.</li><li>Toxins produced from gastrointestinal pathogens such as clostridia.<em><span style="font-size:11px">7 </span></em></li><li>Nutritional imbalances leading to poor cellular function. The mitochondria are also reliant on adequate levels of glutathione, the body’s master antioxidant.</li><li>Excess reactive oxygen species which accumulates and causes increased oxidative stress.</li><li>Certain medications such as antibiotics can affect the function of your mitochondria.</li></ul><p></p><h3>5 essential nutrients and co-factors for mitochondrial function</h3><p>Mitochondria are entirely dependent on dietary nutrients to perform its critical functions. The following nutrients support the production of ATP by mitochondria, reduce metabolic stress and encourage mitochondrial production. The combination of these supplements can significantly reduce the fatigue and other symptoms associated with chronic disease and can naturally restore mitochondrial function.</p><p></p><p><strong>1. Acetyl-L-carnitine (ALC): </strong>L-carnitine is a naturally occurring substance associated with increased energy production. It has been shown to have an important role in the transport of long chain fatty acids across the inner mitochondrial membrane.<span style="font-size:11px"><em>9</em></span> These free fatty acids are the fuel source for mitochondria, resulting in a significant boost in energy production. Acetyl l-carnitine is the form of carnitine that crosses the blood brain barrier, so it&#x27;s preferred when support of cognition is the goal.</p><p></p><p><strong>2. CoQ10: </strong>A nutrient present in many foods including fatty fish and organ meats, coenzyme Q10 assists mitochondria in energy production due to its important role in the electron transport chain and has been shown to help protect against cellular breakdown. A 2014 study showed that supplementation with CoQ10 enhanced mitochondrial activity.<em><span style="font-size:11px">10</span></em> Ubiquinone is the bioavailable, ready to use state of CoQ10. Ubiquinone is typically used as a supplement when mitochondria support is the goal. Certain medication, particularly statins, drive a depletion in CoQ10. </p><p></p><p><strong>3. Alpha-lipoic acid (ALA): </strong>Although alpha-lipoic acid (ALA) is synthesised in small amounts in the body, the ALA produced is not enough to fulfil energy requirements of the cell, and as such it is mostly obtained from the diet, especially meat and vegetables. ALA acts as an enzymatic cofactor with key roles in regulating the metabolism, energy production, and mitochondrial biogenesis.<em><span style="font-size:11px">11</span></em> ALA works synergistically with L-carnitine. </p><p></p><p><strong>4. B Vitamins: </strong>These water-soluble vitamins are essential in supporting mitochondrial function, predominantly by serving as nutritional cofactors for enzymes that are located in mitochondria. Consumption of alcohol, diets high in grains, and excessive exercising contribute to depletion of B vitamins. Vitamins B1, B3 and B5 are especially integral in the Kreb’s cycle.</p><p></p><p><strong>5. D-Ribose: </strong>D-ribose is naturally occurring simple sugar found in the cells and particularly in the mitochondria and is essential in energy production. Supplemental D-ribose has been shown to improve cellular processes when there is mitochondrial dysfunction.<em><span style="font-size:11px">12</span></em> Supplementing with D-ribose has also been shown to be helpful for chronic fatigue and fibromyalgia patients through its ability to increase cellular energy.<em><span style="font-size:11px">13</span></em></p><p></p><h3>Emerging trends to optimise mitochondrial health</h3><p></p><p>Several scientifically backed lifestyle changes and new trends are emerging amongst health enthusiasts to achieve healthier mitochondria supporting all indicators of cognition, physical performance, and aging.</p><p></p><p><strong>Photobiomodulation (PBM): </strong>Photobiomodulation (PBM) describes the use of red or near-infrared light to stimulate, heal, regenerate, and protect tissue that may have been injured. The primary site of light absorption in cells has been identified as the mitochondria which has shown to restore the electron transport chain.<em><span style="font-size:11px">14</span></em> A 2019 study suggests that PBM could alter mitochondrial activity in the muscle and the brain.<em><span style="font-size:11px">15</span></em></p><p></p><p><strong>Intermittent fasting: </strong>Fasting refers to the abstinence of calories or significantly reducing caloric intake. Research from Harvard importantly illustrated how fasting manipulates internal mitochondrial networks to keep them in a &quot;youthful&quot; state.<em><span style="font-size:11px">16</span></em> Fasting protocols activate pathways in the mitochondria which are valuable for enhancing mitochondrial health. These pathways specifically support mitochondrial biogenesis.</p><p></p><p><strong>High intensity interval training (HIIT): </strong>A ground-breaking stud in the peer-reviewed journal Nature Communications highlighted how mitochondria in muscle cells respond to different high-intensity interval training (HIIT) protocols.<em><span style="font-size:11px">17</span></em> In HIIT, participants switch between bursts of intense exercise and recovery periods. The study shows that the genes that control mitochondrial growth turn on in a few minutes with HIIT. In contrast, sustained moderate exercise took up to an hour to switch these required genes on. </p><p></p><p><strong>Grounding: </strong>Grounding (also known as earthing) is the practice of applying bare skin to the Earth (grass, dirt etc.) in order to draw electrons into the body to neutralise free radicals and affect positive physiological responses. A study in the Journal of Inflammation Research showed not only that grounding could support the immune system and promote wound healing but also that grounding encouraged the removal of accumulated waste in the mitochondria while utilising less energy to do so.<em><span style="font-size:11px">18</span></em></p><p></p><h3>Summary</h3><p>Consideration needs to be paid to the role of mitochondrial dysfunction in the mechanism of disease development or progression rather than segregating disease by organ systems alone. </p><p>Fatigue, loss of energy and loss of motivation may be directly caused by mitochondrial dysfunction due to inefficient energy production. Muscle pain and weakness commonly seen in fibromyalgia and chronic fatigue may also be due to failing mitochondria.  Diet, nutritional supplementation and lifestyle modifications can now be implemented to assist with the management and treatment of these chronic conditions. </p><p></p>

Could mitochondrial dysfunction be the missing link in chronic fatigue and chronic illness?

<a href="/directory/ingredients/acetyl-l-carnitine" target="_blank">Acetyl-L-carnitine</a>

<a href="/directory/ingredients/acetyl-l-carnitine" target="_blank">Acetyl l-carnitine</a>

<a href="/directory/ingredients/undefined" target="_blank">Alpha-lipoic acid</a>

<a href="/directory/ingredients/beta-carotene" target="_blank">beta-carotene</a>

<a href="/directory/ingredients/coenzyme-q-10" target="_blank">coenzyme Q10</a>

<a href="/directory/ingredients/glutathione" target="_blank">glutathione</a>

<a href="/directory/ingredients/l-carnitine" target="_blank">L-carnitine</a>

<a href="/directory/ingredients/vitamin-e" target="_blank">vitamin E</a>

<a href="/directory/ingredients/l-carnitine" target="_blank">carnitine</a>

<a href="/directory/ingredients/ribose" target="_blank">D-Ribose</a>

<a href="/directory/ingredients/nickel" target="_blank">nickel</a>

<a href="/directory/ingredients/marijuana" target="_blank">grass</a>

<p>Fatigue is a common symptom in chronic conditions such as multiple sclerosis, fibromyalgia and long covid. Fatigue is also the most common sign of poorly functioning mitochondria. A 2015 study confirmed that fatigue is common and often severe in patients with mitochondrial dysfunction irrespective of age, gender, or genetics.<em><span style="font-size:11px">1</span></em></p><p></p><h3>What are mitochondria and why are they important?</h3><p>Mitochondria are small structures inside our cells that generate energy and are often referred to as ‘the powerhouse of the cell’. Mitochondria produce 90% of the energy our body needs to function. They exist in greater numbers and are more densely packed in organs and tissues with high energy requirements, such as the muscles, heart, and brain. Mitochondria are unique in that they have their own <a href="/directory/ingredients/rna-and-dna" target="_blank">DNA</a>.<em><span style="font-size:11px">2</span></em> Nutrients power the energy production process which occurs inside each mitochondrion. </p><p>Energy production occurs in the mitochondria through two chemical processes: the Kreb’s cycle and the Electron Transport Chain. The first process produces the necessary materials for the second process. It’s during the second process where ATP, our “energy currency” is then produced. </p><p>Unfortunately, inflammatory molecules known as reactive oxygen species (<a href="/directory/ingredients/rehmannia" target="_blank">ROS</a>) are by-products of this energy production process which are damaging to DNA and contribute to disease in the body. Thankfully we can counteract these ROS. To neutralise these ROS, your body requires antioxidants, therefore diet and optimal nutrient is crucial when it comes to preventing inflammation and DNA damage. The three most common major <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> vitamins are <a href="/directory/ingredients/beta-carotene" target="_blank">beta-carotene</a>, <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a>, and <a href="/directory/ingredients/vitamin-e" target="_blank">vitamin E</a>.</p><p>Mitochondria are also instrumental in regulating a process called autophagy, also known as cellular death. Autophagy is the body&#x27;s way of cleaning out damaged cells in order to regenerate newer, healthier cells. If these damaged cells are not efficiently removed, damage occurs to the mitochondria which ultimately equates to reduced ATP production and reduced energy production.</p><p></p><h3>Mitochondrial dysfunction and the link to complex diseases</h3><p>Key recent discoveries have shown that alterations in the properties and function of mitochondria play a role in the development of many forms of types of critical illness.<em><span style="font-size:11px">4</span></em> Mitochondrial DNA (mtDNA) is highly susceptible to damage compared to DNA found in the other parts of cells. Most likely due to the fact that it lacks the <a href="/directory/ingredients/same" target="_blank">same</a> DNA repair mechanisms. </p><p>mtDNA mutations take place from over exposure to infectious agents, environmental toxins, alcohol abuse, and reactive oxygen species. The accumulation of these mtDNA mutations throughout one’s life span are suspected to play an important role in aging, as well as in the development of certain chronic illnesses.<em><span style="font-size:11px">5</span></em></p><p>Maintenance of healthy mitochondria involves a complex system of quality control, involving the renewal of damaged mitochondria or removal by autophagy. The lack of appropriate cell death alters mitochondrial metabolism. When severely injured mitochondria are not appropriately removed by autophagy, they can release their damaged contents into the rest of the cell prompting an inflammatory process. It is now widely accepted that inflammation is a causal factor for a large proportion of chronic illness, rather than an associated risk factor<em>.<span style="font-size:11px">6</span></em></p><p>Impairment of the mitochondria may also be a result of the improper functioning of the electron transport chain, or the deficiency of critical metabolites needed by the mitochondria for energy production. </p><p>Symptoms of mitochondrial dysfunction include fatigue, muscle weakness, headaches, and brain fog to name a few.</p><p></p><h3>Factors that increase your risk of mitochondrial dysfunction</h3><p>Several factors and potential inducers lead to an increased susceptibility to mitochondrial dysfunction:</p><ul><li>Heavy metal toxicity. Lead, mercury, cadmium, and <a href="/directory/ingredients/nickel" target="_blank">nickel</a> may all contribute to this toxicity.</li><li>Persistent exposure to chemicals such as pesticides.</li><li>Toxins produced from gastrointestinal pathogens such as clostridia.<em><span style="font-size:11px">7 </span></em></li><li>Nutritional imbalances leading to poor cellular function. The mitochondria are also reliant on adequate levels of <a href="/directory/ingredients/glutathione" target="_blank">glutathione</a>, the body’s master antioxidant.</li><li>Excess reactive oxygen species which accumulates and causes increased oxidative stress.</li><li>Certain medications such as antibiotics can affect the function of your mitochondria.</li></ul><p></p><h3>5 essential nutrients and co-factors for mitochondrial function</h3><p>Mitochondria are entirely dependent on dietary nutrients to perform its critical functions. The following nutrients support the production of ATP by mitochondria, reduce metabolic stress and encourage mitochondrial production. The combination of these supplements can significantly reduce the fatigue and other symptoms associated with chronic disease and can naturally restore mitochondrial function.</p><p></p><p><strong>1. <a href="/directory/ingredients/acetyl-l-carnitine" target="_blank">Acetyl-L-carnitine</a> (<a href="/directory/ingredients/acetyl-l-carnitine" target="_blank">ALC</a>): </strong><a href="/directory/ingredients/l-carnitine" target="_blank">L-carnitine</a> is a naturally occurring substance associated with increased energy production. It has been shown to have an important role in the transport of long chain fatty acids across the inner mitochondrial membrane.<span style="font-size:11px"><em>9</em></span> These free fatty acids are the fuel source for mitochondria, resulting in a significant boost in energy production. <a href="/directory/ingredients/acetyl-l-carnitine" target="_blank">Acetyl l-carnitine</a> is the form of <a href="/directory/ingredients/l-carnitine" target="_blank">carnitine</a> that crosses the blood brain barrier, so it&#x27;s preferred when support of cognition is the goal.</p><p></p><p><strong>2. <a href="/directory/ingredients/coenzyme-q-10" target="_blank">CoQ10</a>: </strong>A nutrient present in many foods including fatty fish and organ meats, <a href="/directory/ingredients/coenzyme-q-10" target="_blank">coenzyme Q10</a> assists mitochondria in energy production due to its important role in the electron transport chain and has been shown to help protect against cellular breakdown. A 2014 study showed that supplementation with CoQ10 enhanced mitochondrial activity.<em><span style="font-size:11px">10</span></em> Ubiquinone is the bioavailable, ready to use state of CoQ10. Ubiquinone is typically used as a supplement when mitochondria support is the goal. Certain medication, particularly statins, drive a depletion in CoQ10. </p><p></p><p><strong>3. <a href="/directory/ingredients/undefined" target="_blank">Alpha-lipoic acid</a> (<a href="/directory/ingredients/alpha-alanine" target="_blank">ALA</a>): </strong>Although alpha-lipoic acid (ALA) is synthesised in small amounts in the body, the ALA produced is not enough to fulfil energy requirements of the cell, and as such it is mostly obtained from the diet, especially meat and vegetables.<a href="/directory/ingredients/flaxseed-oil" target="_blank"> ALA</a> acts as an enzymatic cofactor with key roles in regulating the metabolism, energy production, and mitochondrial biogenesis.<em><span style="font-size:11px">11</span></em> ALA works synergistically with L-carnitine. </p><p></p><p><strong>4. B Vitamins: </strong>These water-soluble vitamins are essential in supporting mitochondrial function, predominantly by serving as nutritional cofactors for enzymes that are located in mitochondria. Consumption of alcohol, diets high in grains, and excessive exercising contribute to depletion of B vitamins. Vitamins B1, B3 and B5 are especially integral in the Kreb’s cycle.</p><p></p><p><strong>5. <a href="/directory/ingredients/ribose" target="_blank">D-Ribose</a>: </strong>D-ribose is naturally occurring simple sugar found in the cells and particularly in the mitochondria and is essential in energy production. Supplemental D-ribose has been shown to improve cellular processes when there is mitochondrial dysfunction.<em><span style="font-size:11px">12</span></em> Supplementing with D-ribose has also been shown to be helpful for chronic fatigue and fibromyalgia patients through its ability to increase cellular energy.<em><span style="font-size:11px">13</span></em></p><p></p><h3>Emerging trends to optimise mitochondrial health</h3><p></p><p>Several scientifically backed lifestyle changes and new trends are emerging amongst health enthusiasts to achieve healthier mitochondria supporting all indicators of cognition, physical performance, and aging.</p><p></p><p><strong>Photobiomodulation (PBM): </strong>Photobiomodulation (PBM) describes the use of red or near-infrared light to stimulate, heal, regenerate, and protect tissue that may have been injured. The primary site of light absorption in cells has been identified as the mitochondria which has shown to restore the electron transport chain.<em><span style="font-size:11px">14</span></em> A 2019 study suggests that PBM could alter mitochondrial activity in the muscle and the brain.<em><span style="font-size:11px">15</span></em></p><p></p><p><strong>Intermittent fasting: </strong>Fasting refers to the abstinence of calories or significantly reducing caloric intake. Research from Harvard importantly illustrated how fasting manipulates internal mitochondrial networks to keep them in a &quot;youthful&quot; state.<em><span style="font-size:11px">16</span></em> Fasting protocols activate pathways in the mitochondria which are valuable for enhancing mitochondrial health. These pathways specifically support mitochondrial biogenesis.</p><p></p><p><strong>High intensity interval training (HIIT): </strong>A ground-breaking stud in the peer-reviewed journal Nature Communications highlighted how mitochondria in muscle cells respond to different high-intensity interval training (HIIT) protocols.<em><span style="font-size:11px">17</span></em> In HIIT, participants switch between bursts of intense exercise and recovery periods. The study shows that the genes that control mitochondrial growth turn on in a few minutes with HIIT. In contrast, sustained moderate exercise took up to an hour to switch these required genes on. </p><p></p><p><strong>Grounding: </strong>Grounding (also known as earthing) is the practice of applying bare skin to the Earth (<a href="/directory/ingredients/marijuana" target="_blank">grass</a>, dirt etc.) in order to draw electrons into the body to neutralise free radicals and affect positive physiological responses. A study in the Journal of Inflammation Research showed not only that grounding could support the immune system and promote wound healing but also that grounding encouraged the removal of accumulated waste in the mitochondria while utilising less energy to do so.<em><span style="font-size:11px">18</span></em></p><p></p><h3>Summary</h3><p>Consideration needs to be paid to the role of mitochondrial dysfunction in the mechanism of disease development or progression rather than segregating disease by organ systems alone. </p><p>Fatigue, loss of energy and loss of motivation may be directly caused by mitochondrial dysfunction due to inefficient energy production. Muscle pain and weakness commonly seen in fibromyalgia and chronic fatigue may also be due to failing mitochondria.  Diet, nutritional supplementation and lifestyle modifications can now be implemented to assist with the management and treatment of these chronic conditions. </p><p></p>

The Science Behind Mitochondrial Dysfunction And Chronic Fatigue

<p>Fatigue is a common symptom in chronic conditions such as multiple sclerosis, fibromyalgia and long covid. Fatigue is also the most common sign of poorly functioning mitochondria. A 2015 study confirmed that fatigue is common and often severe in patients with mitochondrial dysfunction irrespective of age, gender, or genetics.<em>1</em></p><br/>What are mitochondria and why are they important?<p>Mitochondria are small structures inside our cells that generate energy and are often referred to as ‘the powerhouse of the cell’. Mitochondria produce 90% of the energy our body needs to function. They exist in greater numbers and are more densely packed in organs and tissues with high energy requirements, such as the muscles, heart, and brain. Mitochondria are unique in that they have their own DNA.<em>2</em> Nutrients power the energy production process which occurs inside each mitochondrion. </p><p>Energy production occurs in the mitochondria through two chemical processes: the Kreb’s cycle and the Electron Transport Chain. The first process produces the necessary materials for the second process. It’s during the second process where ATP, our “energy currency” is then produced. </p><p>Unfortunately, inflammatory molecules known as reactive oxygen species (ROS) are by-products of this energy production process which are damaging to DNA and contribute to disease in the body. Thankfully we can counteract these ROS. To neutralise these ROS, your body requires antioxidants, therefore diet and optimal nutrient is crucial when it comes to preventing inflammation and DNA damage. The three most common major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E.</p><p>Mitochondria are also instrumental in regulating a process called autophagy, also known as cellular death. Autophagy is the body&#39;s way of cleaning out damaged cells in order to regenerate newer, healthier cells. If these damaged cells are not efficiently removed, damage occurs to the mitochondria which ultimately equates to reduced ATP production and reduced energy production.</p><br/>Mitochondrial dysfunction and the link to complex diseases<p>Key recent discoveries have shown that alterations in the properties and function of mitochondria play a role in the development of many forms of types of critical illness.<em>4</em> Mitochondrial DNA (mtDNA) is highly susceptible to damage compared to DNA found in the other parts of cells. Most likely due to the fact that it lacks the same DNA repair mechanisms. </p><p>mtDNA mutations take place from over exposure to infectious agents, environmental toxins, alcohol abuse, and reactive oxygen species. The accumulation of these mtDNA mutations throughout one’s life span are suspected to play an important role in aging, as well as in the development of certain chronic illnesses.<em>5</em></p><p>Maintenance of healthy mitochondria involves a complex system of quality control, involving the renewal of damaged mitochondria or removal by autophagy. The lack of appropriate cell death alters mitochondrial metabolism. When severely injured mitochondria are not appropriately removed by autophagy, they can release their damaged contents into the rest of the cell prompting an inflammatory process. It is now widely accepted that inflammation is a causal factor for a large proportion of chronic illness, rather than an associated risk factor<em>.</em><em>6</em></p><p>Impairment of the mitochondria may also be a result of the improper functioning of the electron transport chain, or the deficiency of critical metabolites needed by the mitochondria for energy production. </p><p>Symptoms of mitochondrial dysfunction include fatigue, muscle weakness, headaches, and brain fog to name a few.</p><br/>Factors that increase your risk of mitochondrial dysfunction<p>Several factors and potential inducers lead to an increased susceptibility to mitochondrial dysfunction:</p><ul><li>Heavy metal toxicity. Lead, mercury, cadmium, and nickel may all contribute to this toxicity.</li><li>Persistent exposure to chemicals such as pesticides.</li><li>Toxins produced from gastrointestinal pathogens such as clostridia.<em>7 </em></li><li>Nutritional imbalances leading to poor cellular function. The mitochondria are also reliant on adequate levels of glutathione, the body’s master antioxidant.</li><li>Excess reactive oxygen species which accumulates and causes increased oxidative stress.</li><li>Certain medications such as antibiotics can affect the function of your mitochondria.</li></ul><br/>5 essential nutrients and co-factors for mitochondrial function<p>Mitochondria are entirely dependent on dietary nutrients to perform its critical functions. The following nutrients support the production of ATP by mitochondria, reduce metabolic stress and encourage mitochondrial production. The combination of these supplements can significantly reduce the fatigue and other symptoms associated with chronic disease and can naturally restore mitochondrial function.</p><br/><p><strong>1. Acetyl-L-carnitine (ALC): </strong>L-carnitine is a naturally occurring substance associated with increased energy production. It has been shown to have an important role in the transport of long chain fatty acids across the inner mitochondrial membrane.<em>9</em> These free fatty acids are the fuel source for mitochondria, resulting in a significant boost in energy production. Acetyl l-carnitine is the form of carnitine that crosses the blood brain barrier, so it&#39;s preferred when support of cognition is the goal.</p><br/><p><strong>2. CoQ10: </strong>A nutrient present in many foods including fatty fish and organ meats, coenzyme Q10 assists mitochondria in energy production due to its important role in the electron transport chain and has been shown to help protect against cellular breakdown. A 2014 study showed that supplementation with CoQ10 enhanced mitochondrial activity.<em>10</em> Ubiquinone is the bioavailable, ready to use state of CoQ10. Ubiquinone is typically used as a supplement when mitochondria support is the goal. Certain medication, particularly statins, drive a depletion in CoQ10. </p><br/><p><strong>3. Alpha-lipoic acid (ALA): </strong>Although alpha-lipoic acid (ALA) is synthesised in small amounts in the body, the ALA produced is not enough to fulfil energy requirements of the cell, and as such it is mostly obtained from the diet, especially meat and vegetables. ALA acts as an enzymatic cofactor with key roles in regulating the metabolism, energy production, and mitochondrial biogenesis.<em>11</em> ALA works synergistically with L-carnitine. </p><br/><p><strong>4. B Vitamins: </strong>These water-soluble vitamins are essential in supporting mitochondrial function, predominantly by serving as nutritional cofactors for enzymes that are located in mitochondria. Consumption of alcohol, diets high in grains, and excessive exercising contribute to depletion of B vitamins. Vitamins B1, B3 and B5 are especially integral in the Kreb’s cycle.</p><br/><p><strong>5. D-Ribose: </strong>D-ribose is naturally occurring simple sugar found in the cells and particularly in the mitochondria and is essential in energy production. Supplemental D-ribose has been shown to improve cellular processes when there is mitochondrial dysfunction.<em>12</em> Supplementing with D-ribose has also been shown to be helpful for chronic fatigue and fibromyalgia patients through its ability to increase cellular energy.<em>13</em></p><br/>Emerging trends to optimise mitochondrial health<br/><p>Several scientifically backed lifestyle changes and new trends are emerging amongst health enthusiasts to achieve healthier mitochondria supporting all indicators of cognition, physical performance, and aging.</p><br/><p><strong>Photobiomodulation (PBM): </strong>Photobiomodulation (PBM) describes the use of red or near-infrared light to stimulate, heal, regenerate, and protect tissue that may have been injured. The primary site of light absorption in cells has been identified as the mitochondria which has shown to restore the electron transport chain.<em>14</em> A 2019 study suggests that PBM could alter mitochondrial activity in the muscle and the brain.<em>15</em></p><br/><p><strong>Intermittent fasting: </strong>Fasting refers to the abstinence of calories or significantly reducing caloric intake. Research from Harvard importantly illustrated how fasting manipulates internal mitochondrial networks to keep them in a &quot;youthful&quot; state.<em>16</em> Fasting protocols activate pathways in the mitochondria which are valuable for enhancing mitochondrial health. These pathways specifically support mitochondrial biogenesis.</p><br/><p><strong>High intensity interval training (HIIT): </strong>A ground-breaking stud in the peer-reviewed journal Nature Communications highlighted how mitochondria in muscle cells respond to different high-intensity interval training (HIIT) protocols.<em>17</em> In HIIT, participants switch between bursts of intense exercise and recovery periods. The study shows that the genes that control mitochondrial growth turn on in a few minutes with HIIT. In contrast, sustained moderate exercise took up to an hour to switch these required genes on. </p><br/><p><strong>Grounding: </strong>Grounding (also known as earthing) is the practice of applying bare skin to the Earth (grass, dirt etc.) in order to draw electrons into the body to neutralise free radicals and affect positive physiological responses. A study in the Journal of Inflammation Research showed not only that grounding could support the immune system and promote wound healing but also that grounding encouraged the removal of accumulated waste in the mitochondria while utilising less energy to do so.<em>18</em></p><br/>Summary<p>Consideration needs to be paid to the role of mitochondrial dysfunction in the mechanism of disease development or progression rather than segregating disease by organ systems alone. </p><p>Fatigue, loss of energy and loss of motivation may be directly caused by mitochondrial dysfunction due to inefficient energy production. Muscle pain and weakness commonly seen in fibromyalgia and chronic fatigue may also be due to failing mitochondria.  Diet, nutritional supplementation and lifestyle modifications can now be implemented to assist with the management and treatment of these chronic conditions. </p><br/>

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