Many people are conscientious about what they put on their skin, nails, or hair. They moisturize, use sunscreen, and spend money on special polishes, shampoos, and conditioners. But the truth is that beauty starts on the inside.

 

Certain nutrients can help support healthy hair, skin, and nails by acting as cofactors and antioxidants. Antioxidants scavenge free radicals, unstable molecules that can damage cells and tissue and are linked to accelerated aging.¹

 

Cofactors are nutrients that help enzymes do their specialized job in the body. They can support healthy skin, hair, and nails by helping form protein structures, especially collagen and keratin, the structural proteins responsible for elasticity and strength.^{2 3}

 

As a result, supplementing with these nutrients could support the appearance of hair, skin, and nails, especially since free radical production goes up and collagen production goes down with age.^{4 5} Here are some of the most essential vitamins and minerals to keep in mind.

 

Vitamin C

 

Vitamin C is a water-soluble vitamin found in foods like citrus fruits, tomatoes, and broccoli but can also be taken as a dietary supplement. You can't make vitamin C, so it has to come from your diet.

 

Among its many functions, vitamin C is a powerful antioxidant that can help to protect your cells from damage from things like cigarette smoke or exposure to UV radiation from the sun.^{6 7} Your skin also contains high concentrations of vitamin C.⁸

 

Vitamin C is also needed to make collagen. Since wrinkle formation is linked to the loss and breakdown of collagen, vitamin C could help minimize the appearance of wrinkles and maintain healthy skin.^{8 9}

 

Studies also show that skin health is associated with fruit and veggies intake. While the reasons are multi-factorial, and there are so many vital nutrients found in fresh produce, vitamin C is closely aligned with fruit and veggie intake because it's found in high amounts in these foods.⁸

 

A study examining National Health and Nutrition Examination Survey (NHANES) data found that higher vitamin C intake was associated with a lower likelihood of wrinkled appearance and dry skin in more than 4000 women.¹⁰

 

Vitamin C could also support healthy hair by acting as an antioxidant and because it's needed for iron absorption. Lower iron levels can lead to thin or dull hair, so vitamin C could play a role in maintaining healthy hair by aiding in iron absorption.¹¹

 

Zinc

 

Zinc is a mineral found in foods like oysters, beef, and pumpkin seeds. Zinc is needed for many functions in your body, including the protection of cells from oxidative stress, immune function, and support of skin elasticity and firmness.¹² Like vitamin C, you need to get it from your diet because your body can't produce it on its own. Because of these positive health benefits, Zinc is especially helpful for beauty-related products.¹³ Six percent of the total body zinc is found in the skin, and research suggests that lower zinc levels are linked to skin issues.¹⁴

 

Zinc is also needed for the health of hair follicles and may help with hair structure, such as volume or luminity. One study showed that taking a supplement could help reduce the thinning of hair, specifically for those with lower zinc levels.¹⁵

 

CoQ10

 

CoQ10 is found in every cell in your body, but levels decline with age. One study found that after twelve weeks of CoQ10 supplementation, participants had reduced signs of aging, including fewer wrinkles.¹⁶

 

Similarly, another randomized control trial that combined CoQ10 with collagen supplementation showed improved skin density, fewer wrinkles in the eye area, lower total wrinkle score, and improved skin smoothness.¹⁷

 

 

Copper

 

Copper is a mineral found in food like oysters, liver, and dark leafy greens. It's a cofactor for enzymes involved in many functions, including the maintenance of connective tissues, maintenance of skin and hair pigmentation. Copper is also involved in defense against oxidative damage, which means it can help to protect cells from damage.¹⁸

 

Copper is important for hair, skin, and nails because it supports the connective tissues that keep these structures strong. Low levels of copper in the body are also linked to hair graying early, possibly due to the role of copper in melanin production.¹⁹

 

Folate

 

Folate is probably most well-known for its role in healthy fetal development during pregnancy, but healthy folate levels are essential for everyone at any age. Folate is a B vitamin needed for the positive appearance of hair volume, skin firmness, and nail strength. It's found in foods like leafy green vegetables, legumes, nuts, and seeds.

 

Its role in cellular health means that folate is important for the growth and maintenance of hair, skin, and nails. One study suggested that healthy folate levels could stimulate hair growth and support healthy volume in specific types of hair loss.²⁰ And similar to copper, low levels are linked to premature gray hair.²¹

 

Biotin

 

Biotin has been used in beauty formulations for many years, but its efficacy has been mixed. Biotin is a B vitamin essential for cellular growth, biotin is found in foods like eggs, salmon, avocado, and nuts. It's often touted as a hair and nail health supplement because it plays a role in keratin production, a critical structural component of hair and nails.

 

Some evidence suggests that biotin supplementation supports healthy hair and nail growth, especially for people with low levels.²² Biotin could be especially beneficial for firmer and harder nails, especially for those who already have brittle nails.²³

 

 

Optimal Nutrients for Healthy Hair, Skin, and Nails

 

It's clear that many nutrients work together to support your hair, skin, and nails. Making sure you have optimal levels through your diet or supplements can help you feel good in your skin.

 

If you're looking for ways to keep the health of your hair, skin, and nails, consider adding some of these essential nutrients into your beauty routine.

 

About the Author

 

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.

 

⁺The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.

 

Sources

 

[1] Gu Y, Han J, Jiang C, Zhang Y. Biomarkers, oxidative stress and autophagy in skin aging. Ageing Res Rev. 2020;59:101036. doi:10.1016/j.arr.2020.101036

 

[2] Moll R, Divo M, Langbein L. The human keratins: biology and pathology. Histochem Cell Biol. 2008;129(6):705-733. doi:10.1007/s00418-008-0435-6

 

[3] Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi:10.1159/000351376

 

[4] Varani J, Dame MK, Rittie L, et al. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006;168(6):1861-1868. doi:10.2353/ajpath.2006.051302

 

[5] Binic I, Lazarevic V, Ljubenovic M, Mojsa J, Sokolovic D. Skin ageing: natural weapons and strategies. Evid Based Complement Alternat Med. 2013;2013:827248. doi:10.1155/2013/827248

 

[6] Murray JC, Burch JA, Streilein RD, Iannacchione MA, Hall RP, Pinnell SR. A topical antioxidant solution containing vitamins C and E stabilized by ferulic acid provides protection for human skin against damage caused by ultraviolet irradiation. J Am Acad Dermatol. 2008;59(3):418-425. doi:10.1016/j.jaad.2008.05.004

 

[7] Mikirova NA, Ichim TE, Riordan NH. Anti-angiogenic effect of high doses of ascorbic acid. J Transl Med. 2008;6:50. Published 2008 Sep 12. doi:10.1186/1479-5876-6-50

 

[8] Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866

 

[9] Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013;4(2):143-146. doi:10.4103/2229-5178.110593

 

[10] Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women [published correction appears in Am J Clin Nutr. 2008 Aug;88(2):480]. Am J Clin Nutr. 2007;86(4):1225-1231. doi:10.1093/ajcn/86.4.1225

 

[11] Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51-70. doi:10.1007/s13555-018-0278-6

 

[12] “Office of Dietary Supplements - Zinc.” Accessed April 21, 2022. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.

 

[13] Bae YS, Hill ND, Bibi Y, Dreiher J, Cohen AD. Innovative uses for zinc in dermatology. Dermatol Clin. 2010;28(3):587-597. doi:10.1016/j.det.2010.03.006

 

[14] Gupta M, Mahajan VK, Mehta KS, Chauhan PS. Zinc therapy in dermatology: a review. Dermatol Res Pract. 2014;2014:709152. doi:10.1155/2014/709152

 

[15] Park H, Kim CW, Kim SS, Park CW. The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Ann Dermatol. 2009;21(2):142-146. doi:10.5021/ad.2009.21.2.142

 

[16] Žmitek K, Pogačnik T, Mervic L, Žmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo-controlled, double-blind study. Biofactors. 2017;43(1):132-140. doi:10.1002/biof.1316

 

[17] Žmitek K, Žmitek J, Rogl Butina M, Pogačnik T. Effects of a Combination of Water-Soluble CoenzymeQ10 and Collagen on Skin Parameters and Condition:Results of a Randomised, Placebo-Controlled,Double-Blind Study. Nutrients. 2020;12(3):618. Published 2020 Feb 27. doi:10.3390/nu12030618

 

[18] Allen KG, Klevay LM. Copper: an antioxidant nutrient for cardiovascular health. Curr Opin Lipidol. 1994;5(1):22-28. doi:10.1097/00041433-199402000-00005

 

[19] El-Sheikh AM, Elfar NN, Mourad HA, Hewedy ES. Relationship between Trace Elements and Premature Hair Graying. Int J Trichology. 2018;10(6):278-283. doi:10.4103/ijt.ijt_8_18

 

[20] Yousefi M, Namazi MR, Rahimi H, Younespour S, Ehsani AH, Shakoei S. Evaluation of Serum Homocysteine, High-Sensitivity CRP, and RBC Folate in Patients with Alopecia Areata. Indian J Dermatol. 2014;59(6):630. doi:10.4103/0019-5154.143567

 

[21] Daulatabad D, Singal A, Grover C, Chhillar N. Prospective Analytical Controlled Study Evaluating Serum Biotin, Vitamin B₁₂, and Folic Acid in Patients with Premature Canities. Int J Trichology. 2017;9(1):19-24. doi:10.4103/ijt.ijt_79_16

 

[22] Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981

 

[23] Floersheim GL. Behandlung brüchiger Fingernägel mit Biotin [Treatment of brittle fingernails with biotin]. Z Hautkr. 1989;64(1):41-48.

 

Every day we are exposed to environmental toxins without even knowing it.

 

Environmental toxins are all around us, and they come from a variety of sources. They are found in the food we eat, cosmetics and personal care products, building products, furniture, clothing, water, cleaning products, and so much more.

 

Some of the most common environmental toxins include:

 

• Forever chemicals. These are man-made chemicals that do not occur naturally in the environment. They are often used in manufacturing and industrial processes and can be found in various consumer products like food packaging, non-stick cookware, and stain-resistant fabrics.

 

The term forever chemical refers to their persistence in our environment and bodies.¹ Some examples of forever chemicals include perfluorinated compounds (PFCs), polychlorinated biphenyls (PCBs), and brominated flame retardants (BFRs).

 

• Endocrine disruptors. These are chemicals that can interfere with the normal functioning of your hormones and endocrine system.²

 

Endocrine disruptors include bisphenol A (BPA), phthalates, and dioxins. They are found in various consumer products like food cans, plastic containers, and cosmetics.

 

• Pesticides. These chemicals are used to kill pests and can be found in agriculture, home gardens, and public parks. Pesticides can also be found in non-organic foods and in household products like cleaning products and mosquito repellents.

 

• Volatile organic compounds (VOCs). VOCs are chemicals that easily become vapors or gases at room temperature.³ They are found in a variety of products like cleaners, paints, and adhesives. VOCs can also be released into the air from burning fossil fuels like gasoline and natural gas.

 

• Heavy metals. Heavy metals are elements that are naturally found in the environment. They can also come from industrial processes and consumer products. Heavy metals can build up in the body and cause health problems.⁴

 

Some common heavy metals include lead, mercury, cadmium, and arsenic. They are found in a variety of products like cosmetics, jewelry, toys, and paint.

 

While in some cases, small amounts of exposure are considered safe, add them all up plus a lifetime of exposure, and you are likely exposed to much more than you realize.

 

How Does Detoxification Happen in Your Body?

 

Detoxification is the process by which your body eliminates toxins and waste products. It's a complex process that involves many different organs and systems, including the liver, kidneys, gastrointestinal tract, lungs, and skin.⁵

 

It occurs primarily in the liver in three phases:

 

1. Phase 1 breaks down the toxin into water-soluble substances with the help of special enzymes. ⁵

 

2. Phase 2 turns compounds from phase 1 into safer, non-reactive metabolites ready to be excreted from the body.

 

This process happens with the help of several enzymes, including nuclear factor erythroid 2–related factor 2 (Nrf2).⁵ Nrf2 regulates hundreds of genes related to detoxification and cellular health.

 

3. Phase 3 transports the compound out of the body through the bile or urine. ⁵

 

 

 

Nutrients to Optimize Detoxification in Your Body

 

Your body is designed to eliminate these unwanted substances, but with the increasing number of toxins in the environment, ensuring your body has the proper nutrients for detoxification has become more important than ever.

 

Some nutrients help by upregulating enzymes that help with detoxification.⁶ Others help your liver function properly or bind to potentially toxic compounds to help excrete them from your body. ⁵

 

Broccoli Sprout Concentrate

 

Consumption of cruciferous veggies, including broccoli sprouts,[JC1]  supports healthy detoxification.⁷ Broccoli sprouts are significant sources of sulforaphane and DIM, two phytonutrients well studied for their health benefits and detox support.⁸ Broccoli sprout extract is also used in supplements.

 

Sulforaphane helps turn on phase 2 enzymes, including Nrf2, making it a key player in liver detox support.⁸ It also may upregulate genes needed to express phase 2 enzymes.⁹

 

One study found that broccoli sprout extract could help turn on phase 2 antioxidant enzyme expression based on a study in the upper airway of human subjects to support against oxidative stress.¹⁰

 

In this study, participants were given a daily broccoli sprout extract or placebo supplement. Those given broccoli sprout extract measured a significant increase in antioxidant phase 2 enzymes in their airway cells.

 

In another study, a broccoli sprout extract beverage supported the detoxification of airborne toxins in Chinese subjects living in an area known for higher levels of air pollution. In this study, researchers measured elevated levels of excretion of airborne pollutants in the urine of those who supplemented with the broccoli sprout-enhanced beverage, meaning they were able to remove more of the toxins from the body.¹¹

 

Glutathione

 

Glutathione is often called the master antioxidant in your body because it's so essential for protecting your cells against oxidative damage, DNA repair and synthesis, protein and enzyme synthesis, and more.¹²

 

Antioxidants go hand-in-hand with detoxification because they help protect your cells and tissues against the damage caused by toxins and other harmful substances. Glutathione conjugation (where toxins are made inactive) happens in phase 2 detoxification.

 

But detoxification is also critical for glutathione production because Nrf2 is needed at healthy levels to produce glutathione.¹² Too little glutathione could affect the ability to transform reactive metabolites into safer products in phase 2, so maintaining healthy levels is essential.¹²

 

While the body can make glutathione, supplementing with glutathione or glutathione precursors like N-Acetylcysteine (NAC) may benefit some people. In one study, supplementing with reduced glutathione effectively increased levels in the blood, red and white blood cells, and plasma.¹³

 

Resveratrol

 

If you've ever heard that red wine benefits health, it's primarily because it contains resveratrol from grapes. Resveratrol is a polyphenol (a type of phytonutrient that acts as an antioxidant) found in grapes, berries, and peanuts.¹⁴

 

While you can find some in these foods and drinks, it's not always easy to get enough from diet alone, so supplementation may be necessary. Resveratrol may help with phase 1 and 2 enzymes, including Nrf2.¹⁵

 

Several studies have looked at the effects of resveratrol on detoxification in otherwise healthy people. One study found it could help protect against glutathione depletion and oxidative stress from cigarette smoke.¹⁶ Resveratrol could also help by supporting enzymes for detoxification, as seen in a study examining healthy subjects.¹⁵

 

 

B-Vitamins

 

B vitamins are involved in so many different processes in the body, including energy production, and more. B vitamins are water-soluble, which means they're not stored in the body and need to be replenished daily.

 

B vitamins are essential for detoxification because they act as cofactors, which means they're needed for enzymes to function properly.⁵ Enzymes are important for all chemical reactions in the body, including detoxification, so without B vitamins, detoxification may not work as efficiently as it should.

 

One way B vitamins, specifically riboflavin, help is to assist the production of glutathione. Riboflavin, or vitamin B2, is necessary for producing glutathione reductase, an enzyme that helps regenerate glutathione.¹⁷   

 

B vitamins also act as cofactors for the enzymes needed in both phase 1 and phase 2, and research suggests that less than optimal levels of B vitamins are linked to lower glutathione and oxidative stress.¹⁸

 

Environmental Toxins are Everywhere, But You Can Limit Exposure

 

The nutrients needed for detoxification can be found in your diet and supported through supplementation.

 

You can't control all the toxins in the environment, but you can control what you're exposed to in your own home. Taking steps to reduce exposure, like avoiding certain chemicals in your home and being mindful of the products you use on your skin, can also help reduce your overall toxic load.

 

Additionally, diet and lifestyle choices play a role in how well your body can detoxify. Eating a nutrient-rich diet, exercising regularly, and managing stress can all help support optimal detoxification.

 

If you're looking to support your detoxification pathways, consider working with a healthcare professional who can help you individualize your approach.

 

About The Author

 

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.

 

⁺The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.

 

Sources

 

[1] Fenton, S. E., Ducatman, A., Boobis, A., DeWitt, J. C., Lau, C., Ng, C., Smith, J. S., & Roberts, S. M. (2021). Per- and Polyfluoroalkyl Substance Toxicity and Human Health Review: Current State of Knowledge and Strategies for Informing Future Research. Environmental toxicology and chemistry, 40(3), 606–630. https://doi.org/10.1002/etc.4890

 

[2] Eve L, Fervers B, Le Romancer M, Etienne-Selloum N. Int J Mol Sci. 2020;21(23):9139. Published 2020 Nov 30. doi:10.3390/ijms21239139

 

[3] Montero-Montoya R, López-Vargas R, Arellano-Aguilar O. Volatile Organic Compounds in Air: Sources, Distribution, Exposure and Associated Illnesses in Children. Ann Glob Health. 2018;84(2):225-238. Published 2018 Jul 27. doi:10.29024/aogh.910

 

[4] Balali-Mood M, Naseri K, Tahergorabi Z, Khazdair MR, Sadeghi M. Toxic Mechanisms of Five Heavy Metals: Mercury, Lead, Chromium, Cadmium, and Arsenic. Front Pharmacol. 2021;12:643972. Published 2021 Apr 13. doi:10.3389/fphar.2021.643972

 

[5] Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi:10.1155/2015/760689

 

[6] Baer-Dubowska, W., & Szaefer, H. (2013). Modulation of carcinogen-metabolizing cytochromes P450 by phytochemicals in humans. Expert opinion on drug metabolism & toxicology, 9(8), 927–941. https://doi.org/10.1517/17425255.2013.795219

 

[7] Walters, D. G., Young, P. J., Agus, C., Knize, M. G., Boobis, A. R., Gooderham, N. J., & Lake, B. G. (2004). Cruciferous vegetable consumption alters the metabolism of the dietary carcinogen 2-amino-1-methyl-6-phenylimidazo[4,5-b]pyridine (PhIP) in humans. Carcinogenesis, 25(9), 1659–1669. https://doi.org/10.1093/carcin/bgh164

 

[8] Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proc Natl Acad Sci U S A. 1997;94(19):10367-10372. doi:10.1073/pnas.94.19.10367

 

[9] Kleszczyński, K., Ernst, I. M., Wagner, A. E., Kruse, N., Zillikens, D., Rimbach, G., & Fischer, T. W. (2013). Sulforaphane and phenylethyl isothiocyanate protect human skin against UVR-induced oxidative stress and apoptosis: role of Nrf2-dependent gene expression and antioxidant enzymes. Pharmacological research, 78, 28–40. https://doi.org/10.1016/j.phrs.2013.09.009

 

[10] Riedl MA, Saxon A, Diaz-Sanchez D. Oral sulforaphane increases Phase II antioxidant enzymes in the human upper airway. Clin Immunol. 2009;130(3):244-251. doi:10.1016/j.clim.2008.10.007

 

[11] Egner, P. A., Chen, J. G., Zarth, A. T., Ng, D. K., Wang, J. B., Kensler, K. H., Jacobson, L. P., Muñoz, A., Johnson, J. L., Groopman, J. D., Fahey, J. W., Talalay, P., Zhu, J., Chen, T. Y., Qian, G. S., Carmella, S. G., Hecht, S. S., & Kensler, T. W. (2014). Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer prevention research (Philadelphia, Pa.), 7(8), 813–823. https://doi.org/10.1158/1940-6207.CAPR-14-0103

 

[12] Wu, G., Fang, Y. Z., Yang, S., Lupton, J. R., & Turner, N. D. (2004). Glutathione metabolism and its implications for health. The Journal of nutrition, 134(3), 489–492. https://doi.org/10.1093/jn/134.3.489

 

[13] Richie, J. P., Jr, Nichenametla, S., Neidig, W., Calcagnotto, A., Haley, J. S., Schell, T. D., & Muscat, J. E. (2015). Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. European journal of nutrition, 54(2), 251–263. https://doi.org/10.1007/s00394-014-0706-z

 

[14] Burns, J., Yokota, T., Ashihara, H., Lean, M. E., & Crozier, A. (2002). Plant foods and herbal sources of resveratrol. Journal of agricultural and food chemistry, 50(11), 3337–3340. https://doi.org/10.1021/jf0112973

 

[15] Chow HH, Garland LL, Hsu CH, et al. Resveratrol modulates drug- and carcinogen-metabolizing enzymes in a healthy volunteer study. Cancer Prev Res (Phila). 2010;3(9):1168-1175. doi:10.1158/1940-6207.CAPR-09-0155

 

[16] Kode, A., Rajendrasozhan, S., Caito, S., Yang, S. R., Megson, I. L., & Rahman, I. (2008). Resveratrol induces glutathione synthesis by activation of Nrf2 and protects against cigarette smoke-mediated oxidative stress in human lung epithelial cells. American journal of physiology. Lung cellular and molecular physiology, 294(3), L478–L488. https://doi.org/10.1152/ajplung.00361.2007

 

[17] Minich DM, Brown BI. A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients. 2019;11(9):2073. Published 2019 Sep 3. doi:10.3390/nu11092073

 

[18] Misra, U. K., Kalita, J., Singh, S. K., & Rahi, S. K. (2017). Oxidative Stress Markers in Vitamin B12 Deficiency. Molecular neurobiology, 54(2), 1278–1284. https://doi.org/10.1007/s12035-016-9736-2

 

 

Oxygen plays a crucial role for nature and is the elixir of life. But oxygen can also trigger reactions that one would like to do without. Flowers wither, harvested fruit becomes unsightly, and oil turns rancid – free radicals and oxidative stress are squarely the culprits for these reactions.

 

What are "free radicals"?

 

"Free radicals" can be increased by complex metabolic processes or by various other circumstances, such as intensive sun exposure. More precisely, these are atoms or molecules with at least one or more unpaired electrons – which are therefore particularly reactive. These special molecules thus pose a potential danger to our cells and the body.

 

In order to protect the organism from harmful free oxygen radicals, very complex protective mechanisms exist. If the interplay of free radicals and the body's own protective mechanisms is out of balance, the damaging effect of the radicals predominates causes oxidative stress.

 

Oxidative stress – a radical risk

 

In our body there should be a balance of oxidants and antioxidants, which must be maintained. If one speaks of oxidative stress, then it is an imbalance between oxidative and antioxidant processes, which is triggered by free radicals.

 

Can our body protect itself from oxidative stress?

 

The good news: Yes, our body is able to protect itself. The balance between the free radicals and antioxidant protection systems is of particular importance when protecting our bodies from oxidative stress. These radical scavengers are mainly found in fresh fruits and vegetables, but high-quality vegetable oils are also excellent suppliers. Vitamins C and E as well as the trace elements zinc, selenium, manganese, and copper can specifically contribute to the protection of cells from oxidative damage.¹ Natural accompanying substances of vitamin C, the so-called "bioflavonoids", also support the absorption of vitamin C in the body. Vitamin B2 (riboflavin) is just as necessary for antioxidant cell protection, especially in its active form, riboflavin-5-phosphate.²

 

 

Free Radicals & Skin Aging

 

Oxidative stress can damage collagen structures and thus also has an influence on skin aging. Therefore, it is important to pay attention to a balanced diet and the adequate supply of antioxidants (ex: vitamin C). The skin uses an antioxidant network to protect the cell structures from oxidative stress. Especially UV light (sunbathing), stress and smoking are known as the factors that can lead to premature skin aging due to the formation of free radicals. Due to the loss of collagen fibers and the reduced hyaluronic acid content in the skin, unwanted wrinkles occur over the years – our skin ages.

 

 

"Oxidative stress can damage collagen structures and thus also has an influence on skin aging.^3”

 

Oxidative stress in sports

 

Scientific publications can prove that athletic training is good for health in itself, but on the other hand oxidative stress can occur with increasing intensity and duration. Especially in the case of unusual and intense movements, the increased energy turnover can lead to a flood of free radicals. By slowly increasing the training intensity, the body's own antioxidant capacity can also be steadily increased. A well-functioning protection system is particularly important for the athlete. The supply of antioxidants (ex: vitamin C, zinc) contributes to the protection of cells from oxidative stress and normal immune function.

 

About The Author

 

Claudia successfully completed her studies in biochemistry and molecular biomedicine. But there is no standing still with her, she would like to keep learning. With her imaginative and loving nature, she likes to pass on her knowledge to others. In addition to her love of science, Claudia is an absolute animal lover.

⁺The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.

 

Sources

 

1. National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 14, Trace Elements. https://www.ncbi.nlm.nih.gov/books/NBK218751/

 

2. Suwannasom N, Kao I, Pruß A, Georgieva R, Bäumler H. Riboflavin: The Health Benefits of a Forgotten Natural Vitamin. Int J Mol Sci. 2020 Jan 31;21(3):950. doi: 10.3390/ijms21030950. PMID: 32023913; PMCID: PMC7037471.

 

3. Rinnerthaler M, Bischof J, Streubel MK, Trost A, Richter K. Oxidative stress in aging human skin. Biomolecules. 2015 Apr 21;5(2):545-89. doi: 10.3390/biom5020545. PMID: 25906193; PMCID: PMC4496685.

 

Aging is a natural, inevitable process that every person must face, but how we age—whether we simply get older or age healthily—is partially within our control.

 

Getting older often conjures up images of frailty and decline. On the other hand, healthy aging, sometimes called the "healthspan," describes the collection of cognitive, emotional, and physical wellness that allows us to maintain and enjoy life. ¹ Healthy aging allows you to remain independent, mobile, and resilient so you can continue to engage in meaningful activities and relationships despite the changes with age.

 

The outside reflection of getting older may appear as aging skin or a slower gait, but the physical and health transformations associated with aging are driven by microscopic changes at a cellular level. Understanding these processes opens the door to healthier aging, highlighting the areas where our choices can impact our overall well-being as we age.

 

What is Cellular Aging?

 

Cellular aging is when cells in our body become less efficient at performing their functions. As we age, our cells become older and more unstable, increasing signs of aging and opening the door to health concerns. ² How fast or slow this occurs can differ depending on factors like genetics, but lifestyle also plays a role.

 

Research suggests there are multiple pillars of aging, but oxidative stress and mitochondrial dysfunction within the cells are two critical contributors to cellular aging.1 Mitochondria are tiny organelles that generate energy for cells as a molecule called adenosine triphosphate (ATP). The process of generating ATP also creates free radicals as a normal byproduct. Free radicals are unstable molecules that cause oxidative damage if they overwhelm the body's natural antioxidant defense system.^{3 4}

 

The body's ability to fight off free radicals weakens, and oxidative damage occurs at a faster rate with age, further accelerating the cellular aging process. ATP and mitochondrial production also drop, contributing to less cellular energy and a decreased ability to defend against free radical damage. ^{5 6}

 

 

What Lifestyle Choices Support Healthy Aging?

 

Time won't stop marching on, but you can take specific steps to support the aging process and healthy cellular function. Try focusing on the following lifestyle strategies at any age:

 

Get Enough Sleep

 

Sleep is essential for cell and tissue repair. While you are dreaming, your body undergoes restorative processes and repairs cellular damage that has occurred during the day. Circadian rhythms, the 24-hour cycles that tell your body when to sleep and be awake, also influence aging. Circadian rhythms affect hormones and metabolic health, which also influence cellular function, so lack of sleep can increase cellular aging. ⁷

 

Sleep recommendations vary depending on the individual, but healthy adults generally need 7 to 9 hours a night. It can take trial and error to find what works for you, but options include:

 

• Adjusting the temperature of your room to make sure it's cool enough
• Going to bed and waking up around the same time every day
• Avoiding large meals late at night
• Turning off screens an hour before bed
• Gentle stretching and breath work before bed to calm the nervous system
• Sleep-supportive supplements like melatonin or magnesium may help encourage a state of relaxation.^{8 9}

 

Be Mindful of Stress

 

Stress is the body's natural and healthy response to perceived threat or danger. It can help us through tough times, but continual stress can lead to physical and mental health consequences over time. Study after study points to stress management and resilience as necessary for optimal health—including healthy aging.¹⁰

 

Stress is closely linked to accelerated aging, possibly because as the body prioritizes fight-or-flight responses, it moves away from the growth and repair of cells.¹¹ This makes sense from an evolutionary standpoint, where our bodies prioritize energy and resources to respond more quickly in the face of danger, but if there is never a resolution of the perceived threat, the body's normal equilibrium is thrown off balance.

 

Simply telling yourself to stop stressing isn't likely helpful. There may be situations where you can remove yourself from stressful situations, but in many cases, we can't simply walk away from our job or daily tasks. Instead, you can look for ways to manage stress in the present and practice resilience-building strategies.

 

Maybe this means finding moments of peace by walking in nature first thing in the morning, practicing mindfulness and meditation, or finding healthy outlets for stress, such as yoga or breathing exercises. It could also mean looking at ways to remove yourself from situations that no longer serve you.

 

 

Prioritize Movement

 

Movement can help with stress and sleep, but it also independently supports healthy aging, even at the cellular level. ¹² Some research suggests that a single session of heart-pumping aerobic exercise can alter the expression of nearly 10,000 molecules in the blood, including proteins, metabolites, and lipids. ¹³

 

Physical activity also supports functional aging measurements like muscle mass. Muscle mass drops with age, but regular movement may help reduce falls and even support healthy cognitive function. ¹³

 

How can you move more? Just get started. If you're new to exercise, getting started may mean a ten-minute walk after dinner, but it can also mean dancing, hiking, or gardening. Finding activities you enjoy makes it easier to stick with them long-term. Over time, you can build up to a goal of 30 minutes daily.

 

Avoid Cellular Toxins

 

If healthy aging means protecting the cells in our body, taking steps to avoid toxins and chemicals is essential. This can mean avoiding environmental toxins from air pollution, smoke, water contamination, or even household products. These toxins can contribute to free radical production and accelerated aging.¹⁴

 

Smoking, for example, is linked to increased wrinkles, less collagen production, and low vitamin C levels (an important cellular antioxidant). ¹⁵ Fragrances found in many cleaning products may also add to the toxic load. You can't avoid all toxins, but limiting those you can control is integral to healthy aging.

 

Nourish Your Body with Nutrients

 

Food provides the nutrients your body needs to support cellular health and building blocks for healthy bones, skin, and more—all essential for healthy aging inside and out.

 

For example, protein supports healthy muscle strength and function, which is especially important as muscle loss contributes to a lack of mobility as you age.¹⁶ B vitamins are cofactors for optimizing cellular metabolism (how your cells make and use energy) and support nervous system function.¹⁷ Antioxidants from food like berries, spices, chocolate, or green tea can help keep that healthy balance of free radicals to limit oxidative damage.¹⁸

 

Eating for healthy aging means eating a diet filled with fresh produce, protein, healthy fats, and fiber-rich carbohydrates. Nutrients work together as a team; no single vitamin or mineral can do everything.

 

 

Embrace a Holistic Approach for Healthy Aging

 

Healthy aging is a multifaceted approach encompassing various aspects of lifestyle, from engaging in regular physical activity to nourishing your body with nutrient-dense foods and limiting exposure to toxins. It's not solely about warding off health issues but enhancing the quality of life as we age.

 

A holistic approach, focusing on the interplay of lifestyle factors, can help optimize aging from the inside out. There's no one-size-fits-all solution, and it's never too early or late to start making healthier choices.

 

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.

 

+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.

 

 

1 Garmany A, Yamada S, Terzic A. Longevity leap: mind the healthspan gap. NPJ Regen Med. 2021;6(1):57. Published 2021 Sep 23. doi:10.1038/s41536-021-00169-5

 

2 Ahmed AS, Sheng MH, Wasnik S, Baylink DJ, Lau KW. Effect of aging on stem cells. World J Exp Med. 2017;7(1):1-10. Published 2017 Feb 20. doi:10.5493/wjem.v7.i1.1

 

3 Castejon-Vega B, Cordero MD, Sanz A. How the Disruption of Mitochondrial Redox Signalling Contributes to Ageing. Antioxidants (Basel). 2023;12(4):831. Published 2023 Mar 29. doi:10.3390/antiox12040831

 

4 Bhatti JS, Bhatti GK, Reddy PH.. Biochim Biophys Acta Mol Basis Dis. 2017;1863(5):1066-1077. doi:10.1016/j.bbadis.2016.11.010

 

5 Kennedy BK, Berger SL, Brunet A, et al.. Cell. 2014;159(4):709-713. doi:10.1016/j.cell.2014.10.039

 

6 Sanz A, Stefanatos RK. The mitochondrial free radical theory of aging: a critical view. Curr Aging Sci. 2008;1(1):10-21. doi:10.2174/1874609810801010010

 

7 Carroll JE, Cole SW, Seeman TE, et al.. Brain Behav Immun. 2016;51:223-229. doi:10.1016/j.bbi.2015.08.024

 

8 Ferracioli-Oda E, Qawasmi A, Bloch MH. PLoS One. 2013;8(5):e63773. Published 2013 May 17. doi:10.1371/journal.pone.0063773

 

9 Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023;201(1):121-128. doi:10.1007/s12011-022-03162-1

 

10 Lavretsky H, Newhouse PA.. Am J Geriatr Psychiatry. 2012;20(9):729-733. doi:10.1097/JGP.0b013e31826573cf

 

11 Yegorov YE, Poznyak AV, Nikiforov NG, Sobenin IA, Orekhov AN. Biomedicines. 2020;8(7):198. Published 2020 Jul 7. doi:10.3390/biomedicines8070198

 

12 Garatachea N, Pareja-Galeano H, Sanchis-Gomar F, et al. Exercise attenuates the major hallmarks of aging. Rejuvenation Res. 2015;18(1):57-89. doi:10.1089/rej.2014.1623

 

13 Goh J, Wong E, Soh J, Maier AB, Kennedy BK. Targeting the molecular & cellular pillars of human aging with exercise. FEBS J. 2023;290(3):649-668. doi:10.1111/febs.16337

 

14 Wise JP Jr. The intersection between toxicology and aging research: A toxic aging coin perspective. Front Aging. 2022;3:1014675. Published 2022 Sep 21. doi:10.3389/fragi.2022.1014675

 

15 Northrop-Clewes CA, Thurnham DI. Monitoring micronutrients in cigarette smokers. Clin Chim Acta. 2007;377(1-2):14-38. doi:10.1016/j.cca.2006.08.028

 

16 Putra C, Konow N, Gage M, York CG, Mangano KM. Protein Source and Muscle Health in Older Adults: A Literature Review. Nutrients. 2021;13(3):743. Published 2021 Feb 26. doi:10.3390/nu13030743

 

17 Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204

 

18 Meccariello R, D'Angelo S. Impact of Polyphenolic-Food on Longevity: An Elixir of Life. An Overview. Antioxidants (Basel). 2021;10(4):507. Published 2021 Mar 24. doi:10.3390/antiox10040507

Saffron, the most expensive spice in the world, is used in many dishes, from paella to bouillabaisse. But like many spices, saffron offers even more benefits than flavor and aroma. 

 

Saffron is a brightly colored spice from the Crocus sativus plant used not only in cooking but also for health purposes. It's been used in medicine and cuisine for centuries, with records of its use by Greeks and Romans in traditional medicine. ⁱ Iran supplies the world with most of the saffron available, but it also comes from Greece, Morocco, Spain, and India. ⁱⁱ  

 

Traditionally, saffron has been used for  mood and sleep support. Today, research is investigating saffron's potential health benefits in more depth. This article provides an overview of some of the evidence-based uses of saffron for wellness.  

 

What are the Health Benefits of Saffron? 

 

A fascinating aspect of herbs and spices is how many health-promoting chemical compounds they contain in such a small volume—and saffron is no exception. While research shows that saffron contains more than 150 compounds—including polyphenols and flavonoids—crocin and safranal are the most well-studied.ⁱⁱⁱ 

 

Crocin is a biologically active carotenoid. Its antioxidant activity helps the body scavenge free radicals that may otherwise contribute to oxidative stress and adversely impact health. ^iv Safranal is an oil that lends saffron its signature scent and flavor, but it also has antioxidant properties.^v  

 

Saffron's purported uses in traditional medicine are widespread, but the following benefits are the most widely researched: 

 

 

Supports Positive Mood and Emotional Balance 

 

Neurotransmitters are chemicals in the brain that influence our moods. They help us feel energized, alert, relaxed, and emotionally balanced. For example, serotonin is a neurotransmitter that helps with feelings of happiness and well-being, while dopamine is connected to pleasure. 

 

Saffron may support positive mood and emotional balance by contributing to healthy levels of these feel-good neurotransmitters. ¹ Some research suggests that crocins may prevent the reuptake of these neurotransmitters, which means the brain doesn't absorb them as quickly, increasing their availability in the brain and positively influencing mood.^vi  

 

One study found that after six weeks, saffron improved mood scores better than placebo, with no observed side effects. ^vii In a trial examining healthy people who self-reported occasional feelings of low mood (including sadness or low energy), saffron supplements supported mood and stress-related indicators of low mood compared to a placebo. ⁶ 

 

 

Helps Support Relaxation 

 

Closely connected to mood is relaxation. Occassional mental and emotional stress can make it hard to relax, impacting focus, decreasing motivation, and influencing overall well-being.  

 

Saffron extract may support relaxation and feelings of calm, possibly due to an interaction with gamma-aminobutyric acid (GABA) receptors and binding sites.¹ GABA is an important brain chemical that helps us to relax and feel calm. 

 

Saffron may influence healthy GABA levels by helping the body use it more efficiently.² One study found that after eight weeks, people who took saffron noted positive changes in emotional well-being and felt significantly more relaxed. Participants in this study also had a more restful sleep, also supporting mood. ^viii Another study found similar results after 12 weeks, where those who took saffron capsules twice a day had better mood scores than those who took a placebo. ^ix  

 

Supports Healthy Libido 

 

There are so many reasons libido can change daily, weekly, or monthly depending on stress, hormones, and other factors. A healthy libido means different things for different people at different stages of their lives, but it can be an essential part of physical and emotional well-being. 

 

For centuries, saffron has been used in traditional medicine as it has been associated with supporting healthy libido and sexual performance in both men and women. A small study found that women who took saffron noted improved scores for libido after four weeks. ^x   

 

Mood and relaxation are also important parts of a healthy sex life, as stress and tension can change libido for some people. Since saffron appears to support healthy relaxation and mood levels, this may be another way it can help. 

 

Helps Maintain Comfort Before and During Menstruation 

 

Studies on saffron suggest it may help keep you more comfortable around your menstrual cycle. These benefits are again thought to be related to safranal and crocin and their ability to help support healthy dopamine and serotonin levels in the body. ^xi  

 

Dopamine and serotonin are linked to low mood and other menstrual cycle-related discomforts. Serotonin levels fluctuate during the menstrual cycle, and low serotonin levels have been associated with premenstrual syndrome (PMS). It is believed that these fluctuations in serotonin, along with the influence of sex hormones like estrogen, can contribute to mood changes and irritability.^xii 

 

As a result, supporting these neurotransmitters with saffron could help. One study found that after taking saffron twice daily over two menstrual cycles, participants noted support for healthy mood and body discomfort. xiii  Another study found that after two cycles, saffron further supported menstrual cyclecomfort. ^xiv  

 

 

Does Saffron Have Any Side Effects? 

Anytime you start a new supplement, discussing it with your doctor or healthcare practitioner is a good idea to ensure it's right for you. Herbs and botanicals have potent properties, so knowing the potential for reactions or interactions with other medications is essential.  

 

In general, saffron has a favorable safety profile with few side effects. Some people may experience mild digestive upset if taking a high dose of saffron, so it's best to consult your healthcare practitioner to determine the best amount for you. ¹² 

 

Saffron: A Natural Option for Mood and Relaxation Support 

 

Saffron is an ancient spice with a long history of use in traditional medicine and cooking. It's thought to have some incredible benefits, including supporting mood, relaxation, libido, and comfort during the menstrual cycle. 

 

As with any supplement, speaking to your doctor or healthcare practitioner before beginning to ensure it's right for you is essential. If you're looking for ways to naturally support mood and relaxation, saffron may be an option worth looking into. 

 

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.  

 

+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.  

 

Zinc is an essential mineral that plays a part in more than 300 different enzymatic reactions in the body. From protein structure to DNA synthesis, zinc is necessary for many processes in the body to function normally. i It's involved in nutrient metabolism, cognitive function, fertility and reproduction, and bone health. ^{ii iii iv}  However, the role most people associate with zinc is its contribution to healthy immune system function.^{v 4} 

 

Zinc is found in foods like shellfish, pumpkin seeds, meat, and seafood. Still, some studies suggest that certain groups of people may not get enough from their diet.^vi As a result, many turn to supplements to fill in the gaps, but choosing the right supplement can be overwhelming.  

 

How do you choose, and what form do you need when faced with so many options? This guide will take a closer look at the different forms of zinc so you can find the best choice for your needs. 

 

Choosing a Zinc Supplement: Start Here 

 

From pills to lozenges to nasal sprays, one of the first things to consider when choosing a zinc supplement is that certain forms may be better absorbed. You want to ensure that your body can absorb and use the zinc effectively with minimal side effects (some forms of zinc can cause GI upset). ^vii  

 

When you take a zinc supplement, you aren't taking zinc alone. Supplemental zinc isn't well absorbed on its own, so it's usually chelated (bonded) to another substance. This process increases the bioavailability of zinc in the supplement, making it more readily available for absorption. Think of it like a helping hand to get the zinc where it needs to go in your body. 

 

Zinc is often bound to inorganic or organic acids to create different forms, each with varying levels of absorbability and bioavailability. Organic acids tend to be better absorbed than other forms. ^viii   

 

Zinc absorption also depends on how much zinc you get in your diet and your zinc status (meaning the body takes what it needs). People with lower intakes may have better absorption rates than those who get more from their diet. 

 

 

Types of Zinc Supplements 

 

As mentioned above, zinc bound to organic acid tends to be better absorbed, so these forms are generally recommended over others.Examples of inorganic acids include sulfate and oxide. Examples of organic acids are gluconate, picolinate, acetate, and citrate.  

 

Let's dive into some of these forms in more detail. 

 

Zinc gluconate:  

 

Zinc gluconate, a compound formed by chelating zinc with gluconic acid (an oxidized form of glucose), is a widely used form of zinc. You'll find it incorporated into a variety of supplements, such as pills, capsules, lozenges, and sprays. Studies suggest that zinc gluconate can support healthy immune function. ^{ix x}  

 

Zinc citrate:  

 

Zinc chelated with citric acid is known as zinc citrate, another popular form of zinc found in dietary supplements. Research supports using supplemental zinc citrate to help maintain healthy zinc levels in the body. It's absorbed at similar rates as zinc gluconate and may be even more bioavailable than some forms of zinc. ⁷  

 

Zinc picolinate:  

 

A type of zinc chelated with an organic acid called picolinic acid (a derivative of the amino acid tryptophan), zinc picolinate is commonly used in supplements for its high absorption rate. Studies suggest that zinc picolinate is bioavailable and can improve zinc absorption in the body. A study comparing zinc gluconate and zinc picolinate found that both forms were well-absorbed, but zinc picolinate had a slight edge over gluconate. ^xi  

 

Zinc acetate:  

 

Zinc acetate is made by adding acetic acid with zinc (acetic acid is the main component of vinegar). Zinc acetate has been extensively studied for its role in supporting healthy immune function in scientific research. ^{3 10} Comparative studies examining zinc acetate and zinc gluconate in supporting normal immune function have revealed similar efficacy between the two forms. ¹⁰ 

 

Zinc sulfate:  

 

You may have seen zinc sulfate in topical forms to support skin health, like in diaper rash creams, but it's also used in dietary supplements. Zinc sulfate is made by adding sulfuric acid with zinc and may have slightly lower bioavailability than other forms. Aside from being poorly absorbed, zinc sulfate may be more likely to cause stomach upset. ³ 

 

Zinc oxide:  

 

That white nose and face paint used by lifeguards isn't only for show. Zinc oxide is used in sunscreen as a physical barrier to block UV radiation and protect the skin from harmful sun damage. It's often used as a coloring agent in products like cosmetics, so some consider it more of an additive than a nutritional form of zinc. Since it's also less bioavailable than other forms of zinc when used as a dietary supplement, it's not typically recommended as a primary form of zinc supplementation. ⁷ 

 

 

Other Zinc Supplement Considerations 

 

Aside from choosing the right form of zinc, brand quality is an essential consideration when you purchase a supplement. Independent, ceritfied testing and quality ingredients are crucial when selecting zinc supplements to ensure your supplement is safe, free from harmful contaminants, and accurately labeled.  

 

Independent verification guarantees that the product contains the ingredients listed on the label, in the declared potency and amounts, without potentially harmful substances such as heavy metals, microbial contaminants, or other adulterants. 

 

The recommended daily adult intake of zinc is 15 mg and because there are many sources of zinc throughout the environment, exposure and toxicity are not uncommon.^xii You should always consult your physician prior to starting any supplement regime as increased levels of certain trace minerals can become toxic. 

 

The quality of all the other ingredients in your supplement also matters. Fewer additives and fillers are less likely to cause adverse reactions or become a problem for people with allergies and sensitivities. 

 

Takeaway: Not All Zinc Supplements Are Created Equal 

 

Zinc supplements can support immune function and many other systems in the body, but not all zinc supplements are created equal. The form of zinc you choose can affect its bioavailability and absorption, so chelates like gluconate, acetate, picolinate, and citrate are optimal choices. 

 

Additionally, selecting a high-quality brand is crucial to ensure that the supplement contains the appropriate ingredients in the right amounts without harmful contaminants.  

 

Working with a healthcare provider to help you examine your diet and health history can help you determine if zinc supplementation is necessary and which form of zinc may be most beneficial for your needs.  

 

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.  

 

+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.  

 

As a vital trace mineral, zinc is required for numerous functions throughout the body. And while its immune-supporting benefits are often highlighted, zinc is also critical for brain health. In fact, the mineral has been found to be important for supporting normal brain and nervous system function, including memory, concentration, attention, and healthy mood.

 

For mental health, some of the latest research suggests that zinc supplementation can have a positive effect on normalizing mood. Additionally, higher intake of zinc from the diet has also been shown to be supportive, both as a protective measure and for individuals looking to support their emotional health.¹

 

Similar results have also found improved cognitive function, typically involving focus, concentration and attention with zinc supplementation.² These cognitive supporting benefits are likely stronger for individuals that are deficient in the mineral.

 

In addition, zinc plays a role in normal food intake and digestion. Zinc deficiency alone can cause or contribute to a loss of appetite, digestive upset, reduced food intake and increased mood symptoms. For individuals with digestive symptoms, it may be worth evaluating zinc status.³

 

 

As a supplement, zinc likely has beneficial effects on the brain through several mechanisms. The neurotransmitters serotonin and dopamine both require zinc for their production.⁴ Serotonin is typically considered the “feel good” neurotransmitter in the brain. In addition, zinc plays a role in the development of new brain cells while also reducing brain cell death. Zinc is crucial for protein function throughout the body and brain and also has anti-inflammatory properties.

 

Unfortunately, often due to poor dietary choices, low zinc intake is common, especially for individuals on vegan or vegetarian diets. The most absorbable forms of zinc are found in animal products, including lamb, beef and poultry. While there is zinc in whole grains, beans, nuts and seeds, plant sources of the mineral are typically high in phytates, compounds that bind to zinc and make it harder to absorb.⁵ Some of the richest sources of zinc include oysters, lamb, beef, pumpkin seeds, almonds, chickpeas and lentils.

 

And while supplementing zinc may help to support normal brain health and function, it is possible to get too much. Long-term supplementation of zinc over 40 mg a day from both diet and supplements can eventually cause problems. If taken at these higher doses, zinc starts to deplete copper. Taken for long enough, a person can develop a copper deficiency which can cause anemia and nerve damage.⁶

 

Zinc is a crucial—and often overlooked—mineral. For any individual wanting to support normal cognitive function and emotional health, evaluating zinc status is warranted. In cases where individuals have an outright deficiency, supplementation may help to provide support.

 

 

Ask The Expert

 

Can zinc improve my mood?

 

Dr Greenblatt- Zinc supports normal brain and nervous system function. For individuals low in zinc, the mineral can still help to support and normalize cognitive function and emotional health.

 

Should I have my zinc levels tested to check to see if I am deficient?

 

Dr Greenblatt- Maybe. Unfortunately, blood testing for zinc is not overly accurate in identifying deficiencies. While blood levels showing a deficiency are cause for concern, normal zinc blood levels do not rule out problems. For most individuals, adding supplemental zinc at a reasonable level is safe and can help support any potential deficiency. Before starting any supplements, however, always check with your doctor.

 

I heard zinc is good for immune function, is that true?

 

Dr Greenblatt- Yes! Zinc plays an important role in supporting the body's defense system, promoting healthy neutrophil, natural killer cell and T-lymphocyte function.

 

I am a vegetarian. Can I get enough zinc from my diet?

 

Dr Greenblatt- Vegans and vegetarians are at a greater risk for developing a zinc deficiency. However, by focusing on eating enough zinc-rich foods, it is possible for most healthy vegans or vegetarians to meet their minimum zinc requirements.

 

My child is struggling with a poor appetite and reduced food intake. Should I give them a zinc supplement?

 

Dr Greenblatt- Maybe. The symptoms described could be due to a zinc deficiency but could also be due to numerous other causes and should be evaluated as such. As always, talk with your pediatrician before starting any nutritional supplementation program.

 

Taking zinc makes me nauseated. Are there options for supplementation that don’t cause nausea?

 

Dr Greenblatt- Taking zinc on an empty stomach can cause nausea. Taking zinc at the end of a meal or taking the forms that are better absorbed, like zinc picolinate, zinc citrate or zinc monomethionine may also help reduce nausea symptoms.

 

I found a zinc supplement at the drugstore that has 50 mg of zinc per tablet. Is that too much?

 

Dr Greenblatt- It depends. For short periods of time, taking a supplement that is over 40 mg of zinc is likely safe. Studies have used doses of 75 mg per day for short periods of time. However, taking 50 mg continuously for longer periods of time can eventually cause a copper deficiency leading to anemia and nerve damage and should be avoided.

 

Meet Our Expert

 

A pioneer in the field of integrative medicine, James M. Greenblatt, MD, has treated patients since 1988. After receiving his medical degree and completing his psychiatry residency at George Washington University, Dr. Greenblatt completed a fellowship in child and adolescent psychiatry at Johns Hopkins Medical School. Dr. Greenblatt currently serves as the Chief Medical Officer at Walden Behavioral Care in Waltham, MA and serves as an Assistant Clinical Professor of Psychiatry at Tufts University School of Medicine and Dartmouth College Geisel School of Medicine.

 

An acknowledged integrative medicine expert, educator, and author, Dr. Greenblatt has lectured internationally on the scientific evidence for nutritional interventions in psychiatry and mental illness. Through three decades of practice and research, Dr. Greenblatt is a leading contributor to helping physicians and patients understand the role of personalized medicine for mental illness. To learn more about the author, please visit www.JamesGreenblattMD.com.

 

+Our Medical Consultants are retained advisors to Pure Encapsulations.

 

References

 

1. Yosaee S, Clark CCT, Keshtkaran Z, Ashourpour M, Keshani P, Soltani S. Gen Hosp Psychiatry. 2022;74:110-117. doi:10.1016/j.genhosppsych.2020.08.001

 

2. Talebi S, Miraghajani M, Ghavami A, Mohammadi H. Crit Rev Food Sci Nutr. 2022;62(32):9093-9102. doi:10.1080/10408398.2021.1940833

 

3. Su JC, Birmingham CL.. Eat Weight Disord. 2002;7(1):20-22. doi:10.1007/BF03354425

 

4. Petrilli MA, Kranz TM, Kleinhaus K, Joe P, Getz M, Johnson P, Chao MV and Malaspina D (2017) Front. Pharmacol. 8:414. doi: 10.3389/fphar.2017.00414

 

5. Maares M, Haase H. A Guide to Human Zinc Absorption: General Overview and Recent Advances of In Vitro Intestinal Models. Nutrients. 2020 Mar 13;12(3):762. doi: 10.3390/nu12030762. PMID: 32183116; PMCID: PMC7146416.

 

6. Plum LM, Rink L, Haase H. The essential toxin: impact of zinc on human health. Int J Environ Res Public Health. 2010 Apr;7(4):1342-65. doi: 10.3390/ijerph7041342. Epub 2010 Mar 26. PMID: 20617034; PMCID: PMC2872358.

A woman’s bone health at any point in her life is the result of the totality of the life choices she’s made and health impacts she cannot control. Factors like childhood family dynamics, physical activity in infancy and early childhood, diet and exposures to pollution can all impact a woman’s bone health. Although we can’t change the past, understanding its effects can help us better maintain a healthy skeletal system.

 

Bone Health: Why It Matters

 

Why does bone status matter? Bone health is intricately related to quality-of-life metrics, cardiometabolic status and even brain function. Bone is a complex organ. It’s involved in blood mineral balance, glucose regulation, mood, cognition, strength and mobility. Bone houses bone marrow, where vital blood products are manufactured.¹ Bones produce a hormone called osteocalcin, that maintains proper glucose regulation and cognitive function. Healthy bones are critical for optimal levels of calcium and phosphorous in the blood and to keep our joints optimally functioning.² It’s a dynamic tissue that is constantly in a state of remodeling – adding new and removing old bone to maintain a strong and healthy skeleton.

 

 

Women, Aging and Bone Health

 

Upon the onset of menopause, women suffer the loss of critical mineralization and become weaker and more prone to fractures. Shockingly, 80 percent of fractures occur in women and 40 percent of women will sustain a fragility-related fracture.^3,4 Bone loss can occur quite dramatically and rapidly, sometimes prior to the arrival of the last menstrual cycle and the onset of menopause. Menopause is a process that includes the declining production of estrogen and progesterone, essential hormones for optimal bone health. This often begins in a woman’s late 30’s, which is why recognizing bone health risk factors is so important.

 

Living With Bone Health in Mind

 

Optimizing nutrition, stress management, sleep, and fitness during early childhood through age 30 supports the development of a strong musculoskeletal system. A diet of high-quality protein, legumes, whole grains, nuts, seeds and a wide array of fruits and vegetables (especially calcium-rich, dark green, leafy veggies) will provide the numerous minerals, vitamins and polyphenols required for bone health. Incorporating other healthy lifestyle habits, like 7-8 hours of regular sleep, healthy stress management techniques and regular resistance exercise, can all contribute to maintaining your bone health long-term.

Supplementing with targeted nutraceuticals can assist with filling any nutritional gaps. Taking a high-quality multivitamin and multimineral, 1-2 grams of Omega 3, 500-1000 mg of calcium daily is recommended. If necessary, you may need to consult with your healthcare provider

about supplementing your vitamin D and magnesium to keep them within optimal levels.⁵ Following these basic guidelines will help to support your bone health throughout your life.

 

 

References:

1. Zhou et al. Endocrine role of bone in the regulation of energy metabolism. Bone Research. 2021;1:25.

2. Florencio-Silva et al. Biology of Bone Tissue: Structure, Function, and Factors That Influence Bone Cells. Biomed Res Int. 2015:421746.

3. Sozen et al. An overview and management of osteoporosis. Eur J Rheumatol. 2017;4(1):46-56.

4. National Osteoporosis Foundation data

5. Aspray et al. National Osteoporosis Society Vitamin D Guideline Summary. Age and Ageing. 2014;43(5):592-595.

 

Ask the Expert

 

Are there any ways to prolong ovarian function?

 

Dr Gersh: All women, on all continents, will go through menopause, but there is some variation based on genetics and an array of other factors. Maintaining a healthy lifestyle, eating a wide variety of plants in a plant-based diet, lowering exposures to unhealthy chemicals and pollutants, staying fit, controlling stress, and adding certain supplements may help support ovarian function for a while.

 

What effects can birth control pills have on bone growth?

 

Dr Gersh: There is some data that taking birth control pills, especially those with the lowest amount of estrogen, may prevent optimal bone development, when taken during the first decade after the first menstrual period. For bone development, having one’s own hormones, along with great lifestyle choices, is best.

 

What are some health issues that can exacerbate weak bones during the reproductive years?

 

Dr Gersh: Gastrointestinal problems that affect digestion and nutrient absorption can impact bone health. For digestive problems or malabsorption issues, discuss all concerns and symptoms with your doctor. Certain antidepressants, acid blockers and anti-coagulant medications can affect your bones. Patients should discuss their medications with their doctor. Keeping inflammation down throughout the body, keeping the immune system properly functioning, and attaining a healthy body weight and nutritional status are essential for optimization and maintenance of bones.

 

How can stress negatively impact bones?

 

Dr Gersh: stress can have multiple negative effects on bones. Stress affects digestion and can result in poor absorption of macro and micronutrients. Stress can negatively affect sleep, which is the time the body grows and repairs. Stress increases the adrenal gland’s production of cortisol, catabolic hormone that breaks tissue down, preventing bone building and increasing bone loss.

 

Meet Our Expert

 

Felice Gersh, M.D. is a multi-award winning physician with dual board certifications in OB-GYN and Integrative Medicine, with degrees from Princeton University, University of Southern California School of Medicine and University of Arizona School of Medicine.

She is the founder and director of the Integrative Medical Group of Irvine, a practice that provides comprehensive health care for women by combining the best evidence-based therapies from conventional, naturopathic and holistic medicine. For many years, she taught obstetrics and gynecology at Keck USC School of Medicine as an Assistant Clinical Professor. She now serves as an Affiliate Faculty Member at the Fellowship in Integrative Medicine through the University of Arizona School of Medicine.

 

Dr. Gersh is a prolific writer and lecturer who speaks globally on women’s health and regularly publishes in peer-reviewed medical journals. She has been featured in multiple medical documentaries, including the Real Skinny on Fat, Fasting, and The Business of Birth Control. She is the bestselling author of the PCOS SOS series and Menopause: 50 Things You Need to Know.

 

+Our Medical Consultants are retained advisors to Pure Encapsulations.

 

 

As a nutrient, vitamin B12 has several important roles, including contributing to the maintenance of healthy brain function. As a partner to folate, vitamin B12 is also important for transferring and supplying what are called “single carbon units” or methyl groups. Transferring methyl groups through the process of methylation is critical for the formation of deoxyribonucleic acid (DNA), ribonucleic acid (RNA), neurotransmitters and the protective casing or sheath that surrounds nerve cells called myelin.

 

As a player in normal cognitive functioning, vitamin B12 has a role in supporting mental health. A deficiency in vitamins is known to be associated with low mood and cognitive A recent analysis even suggests that vitamin B12 supplementation may support positive mood, especially in those individuals that are.¹

 

Along with potentially supporting emotional health, vitamin B12 can be critical for supporting healthy cognitive function. Studies on supporting cognitive health due to low vitamin B12 are prevalent in the published research.² Due to these benefits, an international consensus statement published in 2018 recommends B-vitamin supplementation for maintaining brain health and cognitive function when appropriate.³

 

 

Part of the benefits of vitamin B12 for supporting normal brain function likely stem from its effects on homocysteine. Homocysteine is an amino acid formed in the body during normal functioning. Typically, levels of homocysteine are kept low by vitamins B12, folate and vitamin B6. However, if levels of these B vitamins are inadequate, homocysteine levels can build up.

 

Clinical studies show that vitamin B12 is vital in the metabolism of homocysteine. Vitamin B12 is required by the enzyme that converts homocysteine back to methionine.⁴ Vitamin B12, in combination with vitamin B6, folate, and betaine can provide a highly bioavailable combination of nutrients integral to maintaining healthy homocysteine metabolism and cardiovascular health.⁵

 

Another key factor in vitamin B12’s ability to support normal brain function is its role in neurotransmitter production. Vitamin B12, like folate, is needed for the production of serotonin, norepinephrine and dopamine. Standard for regular low mood often target these neurotransmitters. As such, serotonin is often described as the “feel good” neurotransmitter of the brain. By supporting production of these neurotransmitters, vitamin B12 plays a significant part in normal brain function.

 

Vitamin B12 is found in a number of foods, although mostly of animal origin, including liver, seafood, beef, dairy products and eggs. Vegetarians often do not get enough vitamin B12 and typically need to supplement the vitamin. For supplementation, the active forms of vitamin B12 are often preferred, including methylcobalamin and adenosylcobalamin, although hydroxycobalamin is readily converted as well.

 

As a nutrient, vitamin B12 plays a crucial role in normal brain function that supports mental health. Research suggests benefits that may be relevant for helping to support both healthy cognition and mood.

 

 

Ask The Expert

 

Should I take vitamin B12?

 

Dr Greenblatt- It depends. Having low B12 is quite common and while standard labs may help in identifying individuals who may need the vitamin, they don’t directly measure levels reaching the brain. Vegans and vegetarians typically need supplementation, and it likely should be considered for individuals in need of support for emotional wellbeing and cognition.

 

I am a vegan and heard seaweed is a good source of vitamin B12. Is that true?

 

Dr Greenblatt- Some data suggests that nori, a type of seaweed, shiitake mushrooms and soy yogurt might provide vitamin B12. However, studies of long-term consumption of these foods for maintaining adequate levels in humans have not been performed. It may be worth considering supplementation or the consumption of fortified foods to maintain adequate Vitamin B12 levels.

 

Does vitamin B12 support a healthy mood?

 

Dr Greenblatt- Vitamin B12 helps to maintain a normal mood. If a person is not consuming adequate vitamin B12, supplementation may be of benefit.

 

Can you get too much vitamin B12?

 

Dr Greenblatt- Vitamin B12 supplementation is typically well tolerated with minimal, or only mild, side effects. While there is no official upper limit of safety, there are cases of side effects from higher doses of the vitamin. Side effects can include feeling wired or excessive energy, headache, nausea, diarrhea, skin rash and fatigue. If you are taking high doses and think you are having side effects, stop supplementation and consult with your primary care doctor. In some cases, switching forms of the vitamin may reduce or eliminate concerns.

 

Meet Our Expert

 

A pioneer in the field of integrative medicine, James M. Greenblatt, MD, has treated patients since 1988. After receiving his medical degree and completing his psychiatry residency at George Washington University, Dr. Greenblatt completed a fellowship in child and adolescent psychiatry at Johns Hopkins Medical School. Dr. Greenblatt currently serves as the Chief Medical Officer at Walden Behavioral Care in Waltham, MA and serves as an Assistant Clinical Professor of Psychiatry at Tufts University School of Medicine and Dartmouth College Geisel School of Medicine.

 

An acknowledged integrative medicine expert, educator, and author, Dr. Greenblatt has lectured internationally on the scientific evidence for nutritional interventions in psychiatry and mental illness. Through three decades of practice and research, Dr. Greenblatt is a leading contributor to helping physicians and patients understand the role of personalized medicine for mental illness. To learn more about the author, please visit www.JamesGreenblattMD.com.

 

+Our Medical Consultants are retained advisors to Pure Encapsulations.

 

References

 

1. Borges-Vieira JG, Cardoso CKS. Nutr Neurosci. 2022;1-21. doi:10.1080/1028415X.2022.2031494

 

2. Sashindran VK, Aggarwal V, Khera A. Med J Armed Forces India. 2022;78(1):94-98. doi:10.1016/j.mjafi.2020.11.003

 

3. Smith AD, Refsum H, Bottiglieri T, et al. J Alzheimers Dis. 2018;62(2):561-570. doi:10.3233/JAD-171042

 

4. Halsted CH, et al. Proc Natl Acad Sci USA. 2002 Jul 23;99(15):10072-7.

 

5. O'Leary F, Samman S. Nutrients. 2010 Mar;2(3):299-316. doi: 10.3390/nu2030299. Epub 2010 Mar 5. PMID: 22254022; PMCID: PMC3257642.