<h3>Supplements for Teen Health </h3>Are you struggling with teen health issues like headaches, period pains, acne or low mood? These are all common issues for teenagers, often as a result of fluctuating hormones, stress, diet and lifestyle. Many teenagers can improve their physical and mental well-being by changing their eating habits, improving diet, exercising and lifestyle changes. <h3>Key Foods for Teen Health</h3>Nutrients which can support healthy growth, development and hormone balance include: protein, iron, zinc, magnesium, calcium, B vitamins, vitamin C, vitamin D and omega-3 fatty acids. Include these foods in your diet: <ul><li>Oily fish: eating salmon, mackerel, sardines or herrings once or twice a week provides a good source of omega-3 fatty acids, iron, zinc, magnesium, vitamin D and some B vitamins. </li><li>Red meat and poultry: good quality animal meats provide a rich source of iron, zinc and B vitamins. </li><li>Dark green leafy vegetables: kale, spinach, rocket, beet greens and Swiss chard contain magnesium, calcium, iron, zinc, vitamin C and B vitamins. </li><li>Berries: strawberries, raspberries, blueberries, blackberries and blackcurrants provide a rich source of vitamin C. </li><li>Nuts and seeds: a small handful of nuts and seeds daily contains good levels of magnesium, zinc, iron, calcium, omega-3 fatty acids.</li></ul><h3>Which Supplements Can Support Teen Health? </h3><ol type="1"><li>Magnesium</li><li>Omega-3 fatty acids </li><li>Vitamin C </li><li>Calcium </li></ol><h3>Top Tips on Buying Supplements for Teen Health</h3><ol type="1"><li>When choosing omega-3 supplements, you can opt for a fish oil or, if you prefer a vegan source, look for supplements derived from algae oil. </li><li>For vitamin C, opt for the ascorbate form of supplements rather than ascorbic acid, as this is gentler on the stomach. </li><li>Magnesium glycinate or magnesium citrate are the most bioavailable forms of magnesium supplements. </li></ol><h3>Nutritional Therapy Support For Teen Health </h3>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 teen health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations

Vitamins for Teen Health

Discover and compare vitamins for teens to help support their growth and nutritionnal needs. Teen supplements specially designed for the health of teenagers. 

Teen Health

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

<h4>Teenagers will love this healthy flatbread pizza recipe.</h4>This simple, healthy flatbread pizza is packed full of fibre, healthy fats and nutrients, making it a great treat for all the family to enjoy.It’s also gluten-free and suitable for vegetarians too!Preparation time: 15 minutesCooking time: 30 minutesEquipment: Food processor or stand mixer Ingredients for 2 pizza doughs:<ul><li>3 cups all purpose gluten-free flour</li><li>2 teaspoons xanthum gum</li><li>1 tablespoon (9g) instant yeast</li><li>1 teaspoon granulated sugar</li><li>1 teaspoon salt</li><li>1 cup warm water</li><li>4 ½ tablespoons extra-virgin olive oil</li></ul> Ingredients for topping (1 pizza):<ul><li>2 tablespoons tomato puree</li><li>1 cup grated cheddar or mozzarella cheese</li><li>1 cup sliced mushrooms</li><li>½ sliced red onion</li><li>1 sliced pepper, de-seeded, any colour or a variety</li><li>Italian herbs and pepper to season</li><li>½ sliced large avocado</li></ul> Method to make pizza dough:<ol type="1"><li>Add flour, xanthum gum, yeast and sugar to bowl of a stand mixer or into a food processor. Whisk or mix well. Add salt and mix again.</li><li>Add water, olive oil and either pulse in food processor or mix on a medium speed in your stand mixer until the dough starts to come together.</li><li>Continue to mix on a high speed until dough has a whipped appearance. This should take about 3 minutes.</li><li>Place the dough into an oiled container with a well-fitting lid, or into a greased bowl which is covered tightly with film, tea towel or shower cap.</li><li>Place the bowl into a warm area and leave to rise for about an hour.</li></ol>Topping and baking the pizza:<ol type="1"><li>Preheat a baking tray or pizza stone in the oven at 200℃.</li><li>Place dough on a floured surface. Knead until smoother and then divide into two equal portions. If you’re not using both portions straight away then cover the unused one so that it doesn’t dry out. This can be kept in the fridge for up to 3 days.</li><li>Roll the dough on the floured surface with a rolling pin into a pizza shape that will fit on your baking tray. Transfer it onto parchment paper and brush the dough with a little olive oil.</li><li>Place the pizza onto your baking tray in the oven and bake for about 5 minutes.</li><li>Remove from the oven.</li><li>Add the toppings to your pizza evenly, starting with the tomato puree, then the grated cheese, vegetables and herbs.</li><li>Return the pizza to the oven and bake for a further 10-15 minutes or until the pizza is brown and crusty.</li><li>Remove from the oven, allow to cool for a couple of minutes before slicing into equal portions and serve immediately.</li><li>Enjoy!!</li></ol>

The whole family will love this healthy flatbread pizza recipe as a tasty alternative to shop-bought pizza.

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

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

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

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

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

<a href="/directory/ingredients/black-currant" target="_blank">paper</a>

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

<h4>Teenagers will love this healthy flatbread pizza recipe.</h4>This simple, healthy flatbread pizza is packed full of fibre, healthy fats and nutrients, making it a great treat for all the family to enjoy.It’s also gluten-free and suitable for vegetarians too!Preparation time: 15 minutesCooking time: 30 minutesEquipment: Food processor or stand mixer Ingredients for 2 pizza doughs:<ul><li>3 cups all purpose gluten-free flour</li><li>2 teaspoons xanthum gum</li><li>1 tablespoon (9g) instant yeast</li><li>1 teaspoon granulated sugar</li><li>1 teaspoon salt</li><li>1 cup warm water</li><li>4 ½ tablespoons extra-<a href="/directory/ingredients/olive" target="_blank">virgin olive oil</a></li></ul> Ingredients for topping (1 pizza):<ul><li>2 tablespoons <a href="/directory/ingredients/tomato" target="_blank">tomato</a> puree</li><li>1 cup grated cheddar or mozzarella cheese</li><li>1 cup sliced mushrooms</li><li>½ sliced red <a href="/directory/ingredients/onion" target="_blank">onion</a></li><li>1 sliced <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a>, de-seeded, any colour or a variety</li><li>Italian herbs and pepper to season</li><li>½ sliced large <a href="/directory/ingredients/avocado" target="_blank">avocado</a></li></ul> Method to make pizza dough:<ol type="1"><li>Add flour, xanthum gum, yeast and sugar to bowl of a stand mixer or into a food processor. Whisk or mix well. Add salt and mix again.</li><li>Add water, <a href="/directory/ingredients/olive" target="_blank">olive oil</a> and either pulse in food processor or mix on a medium speed in your stand mixer until the dough starts to come together.</li><li>Continue to mix on a high speed until dough has a whipped appearance. This should take about 3 minutes.</li><li>Place the dough into an oiled container with a well-fitting lid, or into a greased bowl which is covered tightly with film, <a href="/directory/ingredients/green-tea" target="_blank">tea</a> towel or shower cap.</li><li>Place the bowl into a warm area and leave to rise for about an hour.</li></ol>Topping and baking the pizza:<ol type="1"><li>Preheat a baking tray or pizza stone in the oven at 200℃.</li><li>Place dough on a floured surface. Knead until smoother and then divide into two equal portions. If you’re not using both portions straight away then cover the unused one so that it doesn’t dry out. This can be kept in the fridge for up to 3 days.</li><li>Roll the dough on the floured surface with a rolling <a href="/directory/ingredients/pine" target="_blank">pin</a> into a pizza shape that will fit on your baking tray. Transfer it onto parchment <a href="/directory/ingredients/black-currant" target="_blank">paper</a> and brush the dough with a little olive oil.</li><li>Place the pizza onto your baking tray in the oven and bake for about 5 minutes.</li><li>Remove from the oven.</li><li>Add the toppings to your pizza evenly, starting with the tomato puree, then the grated cheese, vegetables and herbs.</li><li>Return the pizza to the oven and bake for a further 10-15 minutes or until the pizza is brown and crusty.</li><li>Remove from the oven, allow to cool for a couple of minutes before slicing into equal portions and serve immediately.</li><li>Enjoy!!</li></ol>

Healthy Flatbread Pizza 

<h3>Diet, lifestyle and supplements to hack your way to better sleep</h3>Getting enough sleep makes up a vitally important component of a healthy and balanced lifestyle. Not only is the quantity of sleep important, but the quality of the sleep is just as if not more important. Worryingly, and according to the NHS, 1 in 3 of us suffers from poor sleep.1 The prevalence of one particular sleeping disorder, insomnia, which can be acute or chronic, is increasing globally.<h4>1. Sleep and why it’s important</h4>Depending on your reference point, your sleep is broadly divided into five stages. Four of these stages is classified as non-rapid eye movement stages (non-REM) and one is a rapid eye movement stage (REM) which is when dreams occur. Each stage is linked to specific brain waves and neuronal activity. Stage 3 and 4 are when you are likely to be in deep restorative sleep and these stages in particular are of paramount importance. During deep sleep, also known as delta sleep, the pituitary gland in the brain releases important hormones especially human growth hormone (HGH). HGH is responsible for healing, growth, and repair ensuring that the body regenerates and recovers throughout the night. Cleansing and detoxing the brain also takes place during this important deep sleep stage. Just like the lymphatic system in the rest of the body, the brain’s waste removal system, removing waste protein and metabolites, is referred to as the glymphatic system whose function peaks during the state of deep sleep. The optimal removal of waste from the brain via the glymphatic system is therefore reliant on adequate deep sleep each night. A 2018 review in the Lancet found a correlation between increased Alzheimer’s risk and a decrease in glymphatic function and accumulation of waste product in the brain.2The repair of cellular DNA also takes place during a state of deep sleep. This process is critical for the potential of cells to function optimally. Prioritising sleep or understanding the root causes of sleep deprivation in order to resolve it is vital given sleep’s pivotal role in optimal health and wellbeing.<h4>2. The circadian rhythm </h4>The circadian rhythm is the body’s internal 24 hour clock which supports alertness and wakefulness during the morning and afternoon, and drowsiness and tiredness in the evenings. Several bodily functions are affected by the optimal function of this daily rhythm, namely, production and release in hormones, digestion, body temperature and blood pressure. One hormone in particular, melatonin, plays a huge role in the restorative value of sleep (perceived sleep quality).3The 2017 a Nobel Prize was jointly awarded to Jeffrey C. Hall, Michael Rosbash and Michael W. Young for their discoveries of particular genes which control the circadian rhythm.4<h4>3. Types, causes and symptoms of insomnia </h4>Insomnia is defined either as having trouble falling asleep, trouble staying asleep, trouble falling back to sleep or all three.5 There are three main types of insomnia: transient insomnia, acute insomnia, and chronic insomnia. Transient insomnia lasts for less than a week. Acute insomnia is characterised by lasting less than three months, and usually resolves on its own. Chronic insomnia, also known as insomnia disorder, lasts at least 3 months and occurs at least 3 days a week. Risk factors for insomnia include increasing age, family history of insomnia, genetics, stress tolerance, chronic illness, and shift work. Genetics and insomniaThe traits of sleeping such as duration and timing of sleep have been found to be heritable and regulated by numerous genes. The main gene which regulates sleep latency was found to be related to the function of neurotransmitters such as GABA (gamma amino-butyric acid). GABA is important for sleep onset due to its brain-relaxing properties.7Stress and insomniaStress in itself is a complex condition with emotional, cognitive, and biological factors. The human body sets into action a mechanism to try and maintain some balance after a stressful event. If the body fails to maintain this homeostasis due to constant stress signals, insomnia may occur. When the body is stressed, it triggers a response in the sympathetic nervous system known as fight or flight. This signals the adrenals to release cortisol, a hormone which stimulates wakefulness. A 2012 study on stress and sleep disorders found that increased stress and activity of the sympathetic nervous system influences rapid eye movement (REM) sleep negatively.8Blood sugar dysregulation and insomniaConsuming a meal high in simple sugars before bed, can result in a spike in blood sugar, followed by a spike in insulin which indirectly affects sleep. To maintain appropriate levels of blood sugar in the body, insulin is produced. As a consequence of this the blood sugar may drop too low, causing a ‘crash’. Cortisol is then produced to help regain a balance in blood sugar levels. Cortisol is a stimulating hormone which may wake you or bring you into a lighter sleep phase. Waking frequently throughout the night or trouble falling asleep, may be signs of low blood sugar and high cortisol. Nutrient deficiencies and insomniaCertain nutrient deficiencies may be at the root cause of your insomnia. The body relies on nutrients like magnesium, B vitamins, vitamin D, zinc, omega 3 fats, and amino acids (like taurine) to synthesise relaxing chemical messengers such as melatonin, serotonin, and GABA which all aid sleep. Additionally, these nutrient deficiencies can profoundly affect the inflammation status in the body which may indirectly contribute to insomnia. Vitamin B6 in particular has a vital role in the production of serotonin and melatonin. A study carried out on 120 volunteers showed that certain nutrient deficiencies were markedly higher in the insomniacs group.9 Vitamins B2, B3, B6, and folic acid were drastically decreased in all of the subjects included in this study.Sleep apnoea and insomniaSleep apnoea is a common condition which occurs when the upper airway becomes blocked repeatedly during sleep, reducing or completely stopping airflow. Sleep apnoea can lead to insomnia if the brain is actively inhibiting one&#x27;s ability to fall asleep so as to avoid experiencing apnoea. In a recent systematic review and meta-analysis, Zhang et al.10 published data on the co-occurrence prevalence of insomnia and sleep apnoea. A total of 37 studies were included in their analysis. In sleep apnoea patients, high rates were found for overall prevalence of insomnia.Most common health implications due to insomnia:<ul><li>Fatigue</li><li>Increased inflammation</li><li>Increased appetite</li><li>Digestive and gut motility problems</li><li>Cognitive dysfunction</li><li>Increased tendency toward mood problems—depression, anxiety, and irritability</li><li>Hormone imbalances</li><li>Multi-system dysfunction that can lead to or exacerbate any illness6</li></ul><h4>4. Diet guidelines for insomnia</h4>Avoid alcohol or reduce intake: Alcohol may increase the risk of insomnia by several mechanisms. Excess alcohol intake can decrease REM-phase sleep. As alcohol is metabolised, it produces aldehydes, which can have stimulating effects.11 Alcohol may also increase the level of histamine, a known excitatory neurotransmitter, in the central nervous system.Limit caffeine intake: Caffeine can actively last for up to 12 hours in the body causing sleep disturbances. A review of two randomised control trials showed that eliminating caffeine for a whole day was able to improve sleep quality and lengthen sleep duration.12Avoid simple carbohydrates at dinner time: Simple carbohydrates such as in fruit, milk, sweets, soft drinks, and sugar, convert to glucose rapidly spiking blood levels during the night. Instead, a little protein such as in chicken, red meat or tofu with vegetables or a small amount of complex carbohydrates, such as beans and wholegrains, with protein can boost melatonin levels.13 Consume melatonin rich foods daily: One such food is Montmorency cherries. Tart cherries have been found to have above-average concentrations of melatonin. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.14 Other foods rich in melatonin include pistachios, walnuts, almonds, and cranberries.<h4>5. Nutraceuticals and herbal considerations for insomnia</h4>Magnesium: One of the most important minerals in the human body, magnesium is involved in more than 300 enzyme reactions. Magnesium plays a critical role in regulating melatonin and GABA levels in the brain.15 It helps regulate blood pressure, cholesterol and blood sugar, and helps to control the body’s stress response. One of the best forms of magnesium to enhance sleep is magnesium glycinate. The magnesium is bound to the amino acid glycine which has similar effects to GABA. Epsom salt baths is a great way to increase magnesium whilst relaxing. Valerian: This tall flowering grassland plant helps to boost the production of GABA and appears to function as an anxiolytic—an anxiety reducer. Research also shows valerian is effective in treating insomnia linked to menopause.16Vitamin D: This crucial vitamin not only plays a role in immune function, but in the regulation of the circadian rhythm. Including supplementation at the appropriate dose could be the first step to improving sleep. A 2018 meta-analysis suggested that vitamin D deficiency is associated with a higher risk of sleep disorders.17 Supplementing with vitamin D could supress melatonin and therefore needs to be taken in the morning with some food containing fat for optimal absorption.B Vitamins: A group of vitamins essential for the production of melatonin, especially vitamin B2, B6, folic acid and vitamin B12. Vitamin B6 converts the amino acid tryptophan into serotonin. Vitamin B2 supports the bioavailability of vitamin B6 and folic acid. Supplementing with B12 has been found to improve sleep by regulating the sleep wake cycle. A recent study concluded that vitamin B complex, in combination with magnesium, has a positive effect on sleep regulation and can be used to treat insomnia.18L-theanine: L-theanine, a unique amino acid found almost exclusively in tea, elevates levels of GABA and serotonin as well as reducing levels of chemicals in the brain that are linked to stress and anxiety. L-theanine boosts the production of alpha waves in the brain which enhances relaxation.<h4>6. Lifestyle matters for beating insomnia</h4>Create a regular sleep wake cycle: An optimal circadian rhythm relies on routine. Going to sleep at the same time each night and waking up at the same time each morning with a maximum deviation of 1 hour sleep regulates the circadian rhythm. Another contribution to an optimal circadian rhythm is natural daylight exposure upon waking. Reduce LED light exposure: Blue LED light from devices such as I-pads and smartphones can contribute to poor sleep. The blue light disrupts melatonin levels due to the brain confusing the devices’ artificial light with daylight. This can shut off melatonin production and inhibit sleep. Refrain from using electronics with LED light at least two hours before bedtime. Wearing blue light blocking glasses at night may help increase melatonin secretion before bed.Anxiety and stress management: Studies show that individuals who practice meditation have enhanced REM sleep.19 Slow deep breaths is one of the easiest ways to engage the body’s natural relaxation response. Both meditation and deep breathing activate the body’s parasympathetic nervous system. The ability to fall asleep and better sleep duration correlates with higher levels of parasympathetic activity. The parasympathetic nervous system, also referred to as rest and digest, is a branch of the nervous system associated with digestion and rest after completing physical exercise or after stressful situations.<h4>Key takeaways</h4>Insomnia isn’t just a small inconvenience. It’s a sleep disorder with several root causes that can affect mental and emotional health. Incorporating or changing nutrition, supplemental and lifestyle habits, may support better sleeping patterns.

Incorporate these diet and lifestyle changes to banish insomnia and improve your health. 

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

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

<a href="/directory/ingredients/sour-cherry" target="_blank">tart cherry</a>

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

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

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

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

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

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

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

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

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

<a href="/directory/ingredients/fish-oil" target="_blank">omega 3</a>

<a href="/directory/ingredients/creatine" target="_blank">glycine</a>

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

<h3>Diet, lifestyle and supplements to hack your way to better sleep</h3>Getting enough sleep makes up a vitally important component of a healthy and balanced lifestyle. Not only is the quantity of sleep important, but the quality of the sleep is just as if not more important. Worryingly, and according to the NHS, 1 in 3 of us suffers from poor sleep.1 The prevalence of one particular sleeping disorder, insomnia, which can be acute or chronic, is increasing globally.<h4>1. Sleep and why it’s important</h4>Depending on your reference point, your sleep is broadly divided into five stages. Four of these stages is classified as non-rapid eye movement stages (non-REM) and one is a rapid eye movement stage (REM) which is when dreams occur. Each stage is linked to specific brain waves and neuronal activity. Stage 3 and 4 are when you are likely to be in deep restorative sleep and these stages in particular are of paramount importance. During deep sleep, also known as delta sleep, the pituitary gland in the brain releases important hormones especially human growth hormone (HGH). HGH is responsible for healing, growth, and repair ensuring that the body regenerates and recovers throughout the night. Cleansing and detoxing the brain also takes place during this important deep sleep stage. Just like the lymphatic system in the rest of the body, the brain’s waste removal system, removing waste protein and metabolites, is referred to as the glymphatic system whose function peaks during the state of deep sleep. The optimal removal of waste from the brain via the glymphatic system is therefore reliant on adequate deep sleep each night. A 2018 review in the Lancet found a correlation between increased Alzheimer’s risk and a decrease in glymphatic function and accumulation of waste product in the brain.2The repair of cellular <a href="/directory/ingredients/rna-and-dna" target="_blank">DNA</a> also takes place during a state of deep sleep. This process is critical for the potential of cells to function optimally. Prioritising sleep or understanding the root causes of sleep deprivation in order to resolve it is vital given sleep’s pivotal role in optimal health and wellbeing.<h4>2. The circadian rhythm </h4>The circadian rhythm is the body’s internal 24 hour clock which supports alertness and wakefulness during the morning and afternoon, and drowsiness and tiredness in the evenings. Several bodily functions are affected by the optimal function of this daily rhythm, namely, production and release in hormones, digestion, body temperature and blood pressure. One hormone in particular, <a href="/directory/ingredients/melatonin" target="_blank">melatonin</a>, plays a huge role in the restorative value of sleep (perceived sleep quality).3The 2017 a Nobel Prize was jointly awarded to Jeffrey C. Hall, Michael Rosbash and Michael W. Young for their discoveries of particular genes which control the circadian rhythm.4<h4>3. Types, causes and symptoms of insomnia </h4>Insomnia is defined either as having trouble falling asleep, trouble staying asleep, trouble falling back to sleep or all three.5 There are three main types of insomnia: transient insomnia, acute insomnia, and chronic insomnia. Transient insomnia lasts for less than a week. Acute insomnia is characterised by lasting less than three months, and usually resolves on its own. Chronic insomnia, also known as insomnia disorder, lasts at least 3 months and occurs at least 3 days a week. Risk factors for insomnia include increasing age, family history of insomnia, genetics, stress tolerance, chronic illness, and shift work. Genetics and insomniaThe traits of sleeping such as duration and timing of sleep have been found to be heritable and regulated by numerous genes. The main gene which regulates sleep latency was found to be related to the function of neurotransmitters such as <a href="/directory/ingredients/gamma-aminobutyric-acid" target="_blank">GABA</a> (gamma amino-butyric acid). GABA is important for sleep onset due to its brain-relaxing properties.7Stress and insomniaStress in itself is a complex condition with emotional, cognitive, and biological factors. The human body sets into action a mechanism to try and maintain some balance after a stressful event. If the body fails to maintain this homeostasis due to constant stress signals, insomnia may occur. When the body is stressed, it triggers a response in the sympathetic nervous system known as fight or flight. This signals the adrenals to release cortisol, a hormone which stimulates wakefulness. A 2012 study on stress and sleep disorders found that increased stress and activity of the sympathetic nervous system influences rapid eye movement (REM) sleep negatively.8Blood sugar dysregulation and insomniaConsuming a meal high in simple sugars before bed, can result in a spike in blood sugar, followed by a spike in insulin which indirectly affects sleep. To maintain appropriate levels of blood sugar in the body, insulin is produced. As a consequence of this the blood sugar may drop too low, causing a ‘crash’. Cortisol is then produced to help regain a balance in blood sugar levels. Cortisol is a stimulating hormone which may wake you or bring you into a lighter sleep phase. Waking frequently throughout the night or trouble falling asleep, may be signs of low blood sugar and high cortisol. Nutrient deficiencies and insomniaCertain nutrient deficiencies may be at the root cause of your insomnia. The body relies on nutrients like <a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>, B vitamins, <a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>, <a href="/directory/ingredients/zinc" target="_blank">zinc</a>, <a href="/directory/ingredients/fish-oil" target="_blank">omega 3</a> fats, and amino acids (like <a href="/directory/ingredients/taurine" target="_blank">taurine</a>) to synthesise relaxing chemical messengers such as melatonin, serotonin, and GABA which all aid sleep. Additionally, these nutrient deficiencies can profoundly affect the inflammation status in the body which may indirectly contribute to insomnia. <a href="/directory/ingredients/vitamin-b6" target="_blank">Vitamin B6</a> in particular has a vital role in the production of serotonin and melatonin. A study carried out on 120 volunteers showed that certain nutrient deficiencies were markedly higher in the insomniacs group.9 Vitamins B2, B3, <a href="/directory/ingredients/vitamin-b6" target="_blank">B6</a>, and <a href="/directory/ingredients/folic-acid" target="_blank">folic acid</a> were drastically decreased in all of the subjects included in this study.Sleep apnoea and insomniaSleep apnoea is a common condition which occurs when the upper airway becomes blocked repeatedly during sleep, reducing or completely stopping airflow. Sleep apnoea can lead to insomnia if the brain is actively inhibiting one&#x27;s ability to fall asleep so as to avoid experiencing apnoea. In a recent systematic review and meta-analysis, Zhang et al.10 published data on the co-occurrence prevalence of insomnia and sleep apnoea. A total of 37 studies were included in their analysis. In sleep apnoea patients, high rates were found for overall prevalence of insomnia.Most common health implications due to insomnia:<ul><li>Fatigue</li><li>Increased inflammation</li><li>Increased appetite</li><li>Digestive and gut motility problems</li><li>Cognitive dysfunction</li><li>Increased tendency toward mood problems—depression, anxiety, and irritability</li><li>Hormone imbalances</li><li>Multi-system dysfunction that can lead to or exacerbate any illness6</li></ul><h4>4. Diet guidelines for insomnia</h4>Avoid alcohol or reduce intake: Alcohol may increase the risk of insomnia by several mechanisms. Excess alcohol intake can decrease REM-phase sleep. As alcohol is metabolised, it produces aldehydes, which can have stimulating effects.11 Alcohol may also increase the level of histamine, a known excitatory neurotransmitter, in the central nervous system.Limit <a href="/directory/ingredients/caffeine" target="_blank">caffeine</a> intake: Caffeine can actively last for up to 12 hours in the body causing sleep disturbances. A review of two randomised control trials showed that eliminating caffeine for a whole day was able to improve sleep quality and lengthen sleep duration.12Avoid simple carbohydrates at dinner time: Simple carbohydrates such as in fruit, milk, sweets, soft drinks, and sugar, convert to glucose rapidly spiking blood levels during the night. Instead, a little protein such as in chicken, red meat or <a href="/directory/ingredients/soy" target="_blank">tofu</a> with vegetables or a small amount of complex carbohydrates, such as beans and wholegrains, with protein can boost melatonin levels.13 Consume melatonin rich foods daily: One such food is Montmorency cherries. Tart cherries have been found to have above-average concentrations of melatonin. In one study, people who drank two one-cup servings of <a href="/directory/ingredients/sour-cherry" target="_blank">tart cherry</a> juice per day were found to have more total sleep time and higher sleep efficiency.14 Other foods rich in melatonin include pistachios, walnuts, almonds, and cranberries.<h4>5. Nutraceuticals and herbal considerations for insomnia</h4>Magnesium: One of the most important minerals in the human body, magnesium is involved in more than 300 enzyme reactions. Magnesium plays a critical role in regulating melatonin and GABA levels in the brain.15 It helps regulate blood pressure, cholesterol and blood sugar, and helps to control the body’s stress response. One of the best forms of magnesium to enhance sleep is <a href="/directory/ingredients/magnesium" target="_blank">magnesium glycinate</a>. The magnesium is bound to the amino acid <a href="/directory/ingredients/creatine" target="_blank">glycine</a> which has similar effects to GABA. Epsom salt baths is a great way to increase magnesium whilst relaxing. <a href="/directory/ingredients/valerian" target="_blank">Valerian</a>: This tall flowering grassland plant helps to boost the production of GABA and appears to function as an anxiolytic—an anxiety reducer. Research also shows valerian is effective in treating insomnia linked to menopause.16Vitamin D: This crucial vitamin not only plays a role in immune function, but in the regulation of the circadian rhythm. Including supplementation at the appropriate dose could be the first step to improving sleep. A 2018 meta-analysis suggested that vitamin D deficiency is associated with a higher risk of sleep disorders.17 Supplementing with vitamin D could supress melatonin and therefore needs to be taken in the morning with some food containing fat for optimal absorption.B Vitamins: A group of vitamins essential for the production of melatonin, especially vitamin B2, B6, folic acid and <a href="/directory/ingredients/vitamin-b12" target="_blank">vitamin B12</a>. Vitamin B6 converts the amino acid <a href="/directory/ingredients/l-tryptophan" target="_blank">tryptophan</a> into serotonin. Vitamin B2 supports the bioavailability of vitamin B6 and folic acid. Supplementing with <a href="/directory/ingredients/vitamin-b12" target="_blank">B12</a> has been found to improve sleep by regulating the sleep wake cycle. A recent study concluded that vitamin B complex, in combination with magnesium, has a positive effect on sleep regulation and can be used to treat insomnia.18<a href="/directory/ingredients/theanine" target="_blank">L-theanine</a>: L-theanine, a unique amino acid found almost exclusively in <a href="/directory/ingredients/green-tea" target="_blank">tea</a>, elevates levels of GABA and serotonin as well as reducing levels of chemicals in the brain that are linked to stress and anxiety. L-theanine boosts the production of alpha waves in the brain which enhances relaxation.<h4>6. Lifestyle matters for beating insomnia</h4>Create a regular sleep wake cycle: An optimal circadian rhythm relies on routine. Going to sleep at the <a href="/directory/ingredients/same" target="_blank">same</a> time each night and waking up at the same time each morning with a maximum deviation of 1 hour sleep regulates the circadian rhythm. Another contribution to an optimal circadian rhythm is natural daylight exposure upon waking. Reduce LED light exposure: Blue LED light from devices such as I-pads and smartphones can contribute to poor sleep. The blue light disrupts melatonin levels due to the brain confusing the devices’ artificial light with daylight. This can shut off melatonin production and inhibit sleep. Refrain from using electronics with LED light at least two hours before bedtime. Wearing blue light blocking glasses at night may help increase melatonin secretion before bed.Anxiety and stress management: Studies show that individuals who practice meditation have enhanced REM sleep.19 Slow deep breaths is one of the easiest ways to engage the body’s natural relaxation response. Both meditation and deep breathing activate the body’s parasympathetic nervous system. The ability to fall asleep and better sleep duration correlates with higher levels of parasympathetic activity. The parasympathetic nervous system, also referred to as rest and digest, is a branch of the nervous system associated with digestion and rest after completing physical exercise or after stressful situations.<h4>Key takeaways</h4>Insomnia isn’t just a small inconvenience. It’s a sleep disorder with several root causes that can affect mental and emotional health. Incorporating or changing nutrition, supplemental and lifestyle habits, may support better sleeping patterns.

Insomnia: What You Need To Know

Getting enough sleep makes up a vitally important component of a healthy and balanced lifestyle. Not only is the quantity of sleep important, but the quality of the sleep is just as if not more important. Worryingly, and according to the NHS, 1 in 3 of us suffers from poor sleep.1 The prevalence of one particular sleeping disorder, insomnia, which can be acute or chronic, is increasing globally.

<h4>1. Sleep and why it’s important</h4>Depending on your reference point, your sleep is broadly divided into five stages. Four of these stages is classified as non-rapid eye movement stages (non-REM) and one is a rapid eye movement stage (REM) which is when dreams occur. Each stage is linked to specific brain waves and neuronal activity. Stage 3 and 4 are when you are likely to be in deep restorative sleep and these stages in particular are of paramount importance. During deep sleep, also known as delta sleep, the pituitary gland in the brain releases important hormones especially human growth hormone (HGH). HGH is responsible for healing, growth, and repair ensuring that the body regenerates and recovers throughout the night. Cleansing and detoxing the brain also takes place during this important deep sleep stage. Just like the lymphatic system in the rest of the body, the brain’s waste removal system, removing waste protein and metabolites, is referred to as the glymphatic system whose function peaks during the state of deep sleep. The optimal removal of waste from the brain via the glymphatic system is therefore reliant on adequate deep sleep each night. A 2018 review in the Lancet found a correlation between increased Alzheimer’s risk and a decrease in glymphatic function and accumulation of waste product in the brain.2The repair of cellular DNA also takes place during a state of deep sleep. This process is critical for the potential of cells to function optimally. Prioritising sleep or understanding the root causes of sleep deprivation in order to resolve it is vital given sleep’s pivotal role in optimal health and wellbeing. <h4>2. The circadian rhythm </h4>The circadian rhythm is the body’s internal 24 hour clock which supports alertness and wakefulness during the morning and afternoon, and drowsiness and tiredness in the evenings. Several bodily functions are affected by the optimal function of this daily rhythm, namely, production and release in hormones, digestion, body temperature and blood pressure. One hormone in particular, melatonin, plays a huge role in the restorative value of sleep (perceived sleep quality).3The 2017 a Nobel Prize was jointly awarded to Jeffrey C. Hall, Michael Rosbash and Michael W. Young for their discoveries of particular genes which control the circadian rhythm.4 <h4>3. Types, causes and symptoms of insomnia </h4>Insomnia is defined either as having trouble falling asleep, trouble staying asleep, trouble falling back to sleep or all three.5 There are three main types of insomnia: transient insomnia, acute insomnia, and chronic insomnia. Transient insomnia lasts for less than a week. Acute insomnia is characterised by lasting less than three months, and usually resolves on its own. Chronic insomnia, also known as insomnia disorder, lasts at least 3 months and occurs at least 3 days a week. Risk factors for insomnia include increasing age, family history of insomnia, genetics, stress tolerance, chronic illness, and shift work. <ul><li>Genetics and insomnia: The traits of sleeping such as duration and timing of sleep have been found to be heritable and regulated by numerous genes. The main gene which regulates sleep latency was found to be related to the function of neurotransmitters such as GABA (gamma amino-butyric acid). GABA is important for sleep onset due to its brain-relaxing properties.7</li><li>Stress and insomnia: Stress in itself is a complex condition with emotional, cognitive, and biological factors. The human body sets into action a mechanism to try and maintain some balance after a stressful event. If the body fails to maintain this homeostasis due to constant stress signals, insomnia may occur. When the body is stressed, it triggers a response in the sympathetic nervous system known as fight or flight. This signals the adrenals to release cortisol, a hormone which stimulates wakefulness. A 2012 study on stress and sleep disorders found that increased stress and activity of the sympathetic nervous system influences rapid eye movement (REM) sleep negatively.8</li><li>Blood sugar dysregulation and insomnia: Consuming a meal high in simple sugars before bed, can result in a spike in blood sugar, followed by a spike in insulin which indirectly affects sleep. To maintain appropriate levels of blood sugar in the body, insulin is produced. As a consequence of this the blood sugar may drop too low, causing a ‘crash’. Cortisol is then produced to help regain a balance in blood sugar levels. Cortisol is a stimulating hormone which may wake you or bring you into a lighter sleep phase. Waking frequently throughout the night or trouble falling asleep, may be signs of low blood sugar and high cortisol. </li><li>Nutrient deficiencies and insomnia: Certain nutrient deficiencies may be at the root cause of your insomnia. The body relies on nutrients like magnesium, B vitamins, vitamin D, zinc, omega 3 fats, and amino acids (like taurine) to synthesise relaxing chemical messengers such as melatonin, serotonin, and GABA which all aid sleep. </li><li>Additionally, these nutrient deficiencies can profoundly affect the inflammation status in the body which may indirectly contribute to insomnia. Vitamin B6 in particular has a vital role in the production of serotonin and melatonin. A study carried out on 120 volunteers showed that certain nutrient deficiencies were markedly higher in the insomniacs group.9 Vitamins B2, B3, B6, and folic acid were drastically decreased in all of the subjects included in this study.</li><li>Sleep apnoea and insomnia: Sleep apnoea is a common condition which occurs when the upper airway becomes blocked repeatedly during sleep, reducing or completely stopping airflow. Sleep apnoea can lead to insomnia if the brain is actively inhibiting one&#39;s ability to fall asleep so as to avoid experiencing apnoea. In a recent systematic review and meta-analysis, Zhang et al.10 published data on the co-occurrence prevalence of insomnia and sleep apnoea. A total of 37 studies were included in their analysis. In sleep apnoea patients, high rates were found for overall prevalence of insomnia.</li></ul>Most common health implications due to insomnia:<ul><li>Fatigue</li><li>Increased inflammation</li><li>Increased appetite</li><li>Digestive and gut motility problems</li><li>Cognitive dysfunction</li><li>Increased tendency toward mood problems—depression, anxiety, and irritability</li><li>Hormone imbalances</li><li>Multi-system dysfunction that can lead to or exacerbate any illness6</li></ul>

<h4>4. Diet guidelines for insomnia</h4> <ul><li>Avoid alcohol or reduce intake: Alcohol may increase the risk of insomnia by several mechanisms. Excess alcohol intake can decrease REM-phase sleep. As alcohol is metabolised, it produces aldehydes, which can have stimulating effects.11 Alcohol may also increase the level of histamine, a known excitatory neurotransmitter, in the central nervous system.</li><li>Limit caffeine intake: Caffeine can actively last for up to 12 hours in the body causing sleep disturbances. A review of two randomised control trials showed that eliminating caffeine for a whole day was able to improve sleep quality and lengthen sleep duration.12</li><li>Avoid simple carbohydrates at dinner time: Simple carbohydrates such as in fruit, milk, sweets, soft drinks, and sugar, convert to glucose rapidly spiking blood levels during the night. Instead, a little protein such as in chicken, red meat or tofu with vegetables or a small amount of complex carbohydrates, such as beans and wholegrains, with protein can boost melatonin levels.13 </li><li>Consume melatonin rich foods daily: One such food is Montmorency cherries. Tart cherries have been found to have above-average concentrations of melatonin. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.14 Other foods rich in melatonin include pistachios, walnuts, almonds, and cranberries.</li></ul> <h4>5. Nutraceuticals and herbal considerations for insomnia</h4> <ul><li>Magnesium: One of the most important minerals in the human body, magnesium is involved in more than 300 enzyme reactions. Magnesium plays a critical role in regulating melatonin and GABA levels in the brain.15 It helps regulate blood pressure, cholesterol and blood sugar, and helps to control the body’s stress response. One of the best forms of magnesium to enhance sleep is magnesium glycinate. The magnesium is bound to the amino acid glycine which has similar effects to GABA. Epsom salt baths is a great way to increase magnesium whilst relaxing. </li><li>Valerian: This tall flowering grassland plant helps to boost the production of GABA and appears to function as an anxiolytic—an anxiety reducer. Research also shows valerian is effective in treating insomnia linked to menopause.16</li><li>Vitamin D: This crucial vitamin not only plays a role in immune function, but in the regulation of the circadian rhythm. Including supplementation at the appropriate dose could be the first step to improving sleep. A 2018 meta-analysis suggested that vitamin D deficiency is associated with a higher risk of sleep disorders.17 Supplementing with vitamin D could supress melatonin and therefore needs to be taken in the morning with some food containing fat for optimal absorption.</li><li>B Vitamins: A group of vitamins essential for the production of melatonin, especially vitamin B2, B6, folic acid and vitamin B12. Vitamin B6 converts the amino acid tryptophan into serotonin. Vitamin B2 supports the bioavailability of vitamin B6 and folic acid. Supplementing with B12 has been found to improve sleep by regulating the sleep wake cycle. A recent study concluded that vitamin B complex, in combination with magnesium, has a positive effect on sleep regulation and can be used to treat insomnia.18</li><li>L-theanine: L-theanine, a unique amino acid found almost exclusively in tea, elevates levels of GABA and serotonin as well as reducing levels of chemicals in the brain that are linked to stress and anxiety. L-theanine boosts the production of alpha waves in the brain which enhances relaxation.</li></ul> <h4>6. Lifestyle matters for beating insomnia</h4><ul><li>Create a regular sleep wake cycle: An optimal circadian rhythm relies on routine. Going to sleep at the same time each night and waking up at the same time each morning with a maximum deviation of 1 hour sleep regulates the circadian rhythm. Another contribution to an optimal circadian rhythm is natural daylight exposure upon waking. </li><li>Reduce LED light exposure: Blue LED light from devices such as I-pads and smartphones can contribute to poor sleep. The blue light disrupts melatonin levels due to the brain confusing the devices’ artificial light with daylight. This can shut off melatonin production and inhibit sleep. Refrain from using electronics with LED light at least two hours before bedtime. Wearing blue light blocking glasses at night may help increase melatonin secretion before bed.</li><li>Anxiety and stress management: Studies show that individuals who practice meditation have enhanced REM sleep.19 Slow deep breaths is one of the easiest ways to engage the body’s natural relaxation response. Both meditation and deep breathing activate the body’s parasympathetic nervous system. The ability to fall asleep and better sleep duration correlates with higher levels of parasympathetic activity. The parasympathetic nervous system, also referred to as rest and digest, is a branch of the nervous system associated with digestion and rest after completing physical exercise or after stressful situations.</li></ul> <h4>Key takeaways</h4>Insomnia isn’t just a small inconvenience. It’s a sleep disorder with several root causes that can affect mental and emotional health. Incorporating or changing nutrition, supplemental and lifestyle habits, may support better sleeping patterns.

<h3>Supplements to Boost Energy </h3>Are you suffering from fatigue and poor energy? If so, your diet may need some tweaks to ensure you’re getting the right nutrients to enable your cells to produce energy from the food you eat. Factors that can cause fatigue include iron deficiency, poor dietary magnesium, vitamin D deficiency and excessive consumption of sugary snacks and refined carbohydrates. Lifestyle factors such as chronic stress, poor sleep and infections are also associated with fatigue. <h3>Key Foods to Boost Energy </h3>Nutrients involved in energy production include magnesium, B vitamins, coenzyme Q10, Alpha lipoic acid and L-carnitine. Iron is also necessary to carry oxygen around the body to provide energy for cells and to reduce fatigue. To support optimal energy levels, try to include the following foods in your diet: <ul><li>Magnesium - found in dark leafy greens, nuts, seeds, legumes and cacao. </li><li>B vitamins - sources include animal produce, whole grains, pulses and leafy green vegetables.</li><li>Coenzyme Q10 - meat, fish, poultry, olive oil, nuts, seeds, fruit, vegetables, dairy products and eggs are good sources.</li><li>Alpha lipoic acid - found in organ meats such as liver, heart and kidneys or spinach and broccoli. </li><li>L-carnitine - meat and other animal products, beans and avocado are good sources.</li><li>Iron - red meat, liver and black pudding are good sources, turkey and chicken contain some iron. Plant sources include apricots, pulses, spinach, chard and cocoa powder. Consume vitamin-C rich foods such as bell peppers, citrus fruits and kiwi alongside plant sources of iron to improve absorption. </li></ul><h3>Which Supplements Can Support Energy?</h3><ol type="1"><li>Magnesium</li><li>B Vitamins</li><li>Coenzyme Q10</li><li>Iron</li></ol><h3>Top Tips on Buying Supplements for Energy</h3><ul><li>The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.</li><li>It is better to take a B-complex supplement that contains all 8 B vitamins (B1, B2, B3, B5, B6, biotin, folate and B12), since they work better together. Do not take B vitamins long-term, particularly at high doses, as this may be harmful. </li><li>Choose supplements containing Ubiquinol as this is a bio-available form of CoQ10.</li><li>It’s a good idea to have your iron levels checked before supplementing, as too much iron can be dangerous. Men, and women aged over 50 require 8.7 milligrams, and menstruating women require 14.8 milligrams. 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. </li></ul><h3>Nutritional Therapy Support For Energy &amp; Fatigue </h3>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 energy or fatigue and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations

Vitamins for Fatigue

Looking for that extra boost of energy? Fight fatigue with quality-assured Energy Vitamins & Vitamins for Fatigue. Discover hundreds of brands at Vitaminology!

Fatigue

<h4>Are you tired all the time, and wondering how to tell if you’re anaemic - or if something else is to blame?</h4>Low energy can have many different causes, but sometimes it will be a result of nutrient deficiency. To make energy efficiently, you need your red blood cells to deliver good amounts of oxygen to the trillions of cells in your body. If you are lacking the iron, B12 or folate you need for red blood cells, you may end up with anaemia, and therefore feel tired. Iron deficiency is the most common cause of anaemia.<h5>How to tell if you’re anaemic</h5>Tiredness is a primary feature of anaemia, as well as feeling physically weak and not being able to think straight. Anaemia can also make you look paler than normal, and sometimes feel cold, especially your hands and feet. You may also experience shortness of breath, dizziness or headaches.These symptoms are associated with several different conditions, so it’s important to get a proper diagnosis from your doctor. The best way to tell if you’re anaemic is to get a blood test that looks at a variety of nutrients and other factors. From there, your doctor can tell you whether you need to be looking at increasing iron in your diet, or even taking supplements.<h5>Iron deficiency anaemia</h5>Iron forms a key part of your red blood cells. In fact, it’s the bit that oxygen attaches to when you breathe. The red blood cells carry oxygen to your cells where energy is extracted from food. If you have plenty of oxygen, you can get lots of energy – but if you are low in oxygen, you’ll be low in energy too.Many pregnant women experience anaemia due to increased demands for iron. Iron deficiency can also be caused by blood loss – for example, if you experience heavy periods, or after surgery. It’s also possible to be iron deficient either because your diet is low in iron, or because you aren’t absorbing enough iron from the food you eat.<h5>Diet for iron deficiency anaemia</h5>The easiest food sources of iron are red meat, liver and black pudding, and there is also a good amount in the dark meat of turkey and chicken. Vegans and vegetarians can also get plenty of iron from their diet, but may need to eat much more as plant sources of iron are less easily absorbed. The best plant-based sources of iron are apricots, pulses, spinach, chard and cocoa powder.<h5>Supplements for iron deficiency anaemia</h5>If you’re diagnosed with iron deficiency anaemia, you may be prescribed iron tablets in the form of ferrous sulphate or ferrous fumarate. Both are known to irritate digestion however, causing constipation in some and loose stools in others. In such cases it may be worth trying iron bisglycinate supplements, as some people seem to find them much gentler on the digestive system. Taking vitamin C at the same time may help you absorb more iron.

Do you have low energy? Could you have low iron levels? Find out how to tell if you're anaemic.

<a href="/directory/ingredients/iron" target="_blank">ferrous fumarate</a>

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

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

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

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

<h4>Are you tired all the time, and wondering how to tell if you’re anaemic - or if something else is to blame?</h4>Low energy can have many different causes, but sometimes it will be a result of nutrient deficiency. To make energy efficiently, you need your red blood cells to deliver good amounts of oxygen to the trillions of cells in your body. If you are lacking the <a href="/directory/ingredients/iron" target="_blank">iron</a>, <a href="/directory/ingredients/vitamin-b12" target="_blank">B12</a> or <a href="/directory/ingredients/folic-acid" target="_blank">folate</a> you need for red blood cells, you may end up with anaemia, and therefore feel tired. Iron deficiency is the most common cause of anaemia.<h5>How to tell if you’re anaemic</h5>Tiredness is a primary feature of anaemia, as well as feeling physically weak and not being able to think straight. Anaemia can also make you look paler than normal, and sometimes feel cold, especially your hands and feet. You may also experience shortness of breath, dizziness or headaches.These symptoms are associated with several different conditions, so it’s important to get a proper diagnosis from your doctor. The best way to tell if you’re anaemic is to get a blood test that looks at a variety of nutrients and other factors. From there, your doctor can tell you whether you need to be looking at increasing iron in your diet, or even taking supplements.<h5>Iron deficiency anaemia</h5>Iron forms a key part of your red blood cells. In fact, it’s the bit that oxygen attaches to when you breathe. The red blood cells carry oxygen to your cells where energy is extracted from food. If you have plenty of oxygen, you can get lots of energy – but if you are low in oxygen, you’ll be low in energy too.Many pregnant women experience anaemia due to increased demands for iron. Iron deficiency can also be caused by blood loss – for example, if you experience heavy periods, or after surgery. It’s also possible to be iron deficient either because your diet is low in iron, or because you aren’t absorbing enough iron from the food you eat.<h5>Diet for iron deficiency anaemia</h5>The easiest food sources of iron are red meat, liver and black pudding, and there is also a good amount in the dark meat of turkey and chicken. Vegans and vegetarians can also get plenty of iron from their diet, but may need to eat much more as plant sources of iron are less easily absorbed. The best plant-based sources of iron are apricots, pulses, <a href="/directory/ingredients/spinach" target="_blank">spinach</a>, chard and <a href="/directory/ingredients/cocoa" target="_blank">cocoa</a> powder.<h5>Supplements for iron deficiency anaemia</h5>If you’re diagnosed with iron deficiency anaemia, you may be prescribed iron tablets in the form of ferrous sulphate or <a href="/directory/ingredients/iron" target="_blank">ferrous fumarate</a>. Both are known to irritate digestion however, causing constipation in some and loose stools in others. In such cases it may be worth trying iron bisglycinate supplements, as some people seem to find them much gentler on the digestive system. Taking <a href="/directory/ingredients/vitamin-c" target="_blank">vitamin C</a> at the <a href="/directory/ingredients/same" target="_blank">same</a> time may help you absorb more iron.

Iron And Low Energy - How To Tell If You're Anaemic

<h4>Are you tired all the time, and wondering how to tell if you’re anaemic - or if something else is to blame?</h4>Low energy can have many different causes, but sometimes it will be a result of nutrient deficiency. To make energy efficiently, you need your red blood cells to deliver good amounts of oxygen to the trillions of cells in your body. If you are lacking the iron, B12 or folate you need for red blood cells, you may end up with anaemia, and therefore feel tired. Iron deficiency is the most common cause of anaemia.

<h4>How to tell if you’re anaemic</h4>Tiredness is a primary feature of anaemia, as well as feeling physically weak and not being able to think straight. Anaemia can also make you look paler than normal, and sometimes feel cold, especially your hands and feet. You may also experience shortness of breath, dizziness or headaches.These symptoms are associated with several different conditions, so it’s important to get a proper diagnosis from your doctor. The best way to tell if you’re anaemic is to get a blood test that looks at a variety of nutrients and other factors. From there, your doctor can tell you whether you need to be looking at increasing iron in your diet, or even taking supplements.<h4>Iron deficiency anaemia</h4>Iron forms a key part of your red blood cells. In fact, it’s the bit that oxygen attaches to when you breathe. The red blood cells carry oxygen to your cells where energy is extracted from food. If you have plenty of oxygen, you can get lots of energy – but if you are low in oxygen, you’ll be low in energy too.Many pregnant women experience anaemia due to increased demands for iron. Iron deficiency can also be caused by blood loss – for example, if you experience heavy periods, or after surgery. It’s also possible to be iron deficient either because your diet is low in iron, or because you aren’t absorbing enough iron from the food you eat.<h4>Diet for iron deficiency anaemia</h4>The easiest food sources of iron are red meat, liver and black pudding, and there is also a good amount in the dark meat of turkey and chicken. Vegans and vegetarians can also get plenty of iron from their diet, but may need to eat much more as plant sources of iron are less easily absorbed. The best plant-based sources of iron are apricots, pulses, spinach, chard and cocoa powder.

<h4>Supplements for iron deficiency anaemia</h4>If you’re diagnosed with iron deficiency anaemia, you may be prescribed iron tablets in the form of ferrous sulphate or ferrous fumarate. Both are known to irritate digestion however, causing constipation in some and loose stools in others. In such cases it may be worth trying iron bisglycinate supplements, as some people seem to find them much gentler on the digestive system. Taking vitamin C at the same time may help you absorb more iron.

Nutritional Therapist

Q&A Dietary Advice for Immune Support

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Insomnia: What You Need To Know

Iron And Low Energy - How To Tell If You're Anaemic